Salads & Sides
Sample Recipes from Ya' Want Fries With That?

Cornbread Salad
8.5 oz Jiffy corn muffin mix
2 TB Splenda
½ tsp chili powder
¼ tsp cumin
1/3 c. water
1 TB minced jalapeno

¾ c. ff mayo
11 oz Mexicorn
2 TB minced green onion
2 slices cooked bacon, finely diced

Preheat oven to 400*.  Combine cornbread ingredients and bake in 8x8 pan sprayed with cooking spray for 15 minutes or until lightly browned.  Dice into small squares.
Combine mayonnaise, mexicorn, green onion and bacon.  Add cooled cornbread.  Chill until ready to serve.
Yield: (about 6 cups)  8 servings= 192 Calories; 4g Fat (20.3% calories from fat); 4g Protein; 34g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 698mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fat; 1/2 Other Carbohydrates.

Southwestern Spaghetti Salad
  1 1/2   cups  cold cooked whole wheat spaghetti
  15 oz  kidney beans rinsed and drained
     1/4           cup  chopped green pepper
     1/4           cup  chopped green onion
     1/4           cup  sliced black olives
     1/3           cup  FF catalina dressing
  2   TB  kraft FF mayo
  ½ tsp. Chili powder
½ tsp. Cumin
1         cup  chopped tomatoes
1 oz shredded low fat cheddar cheese

In large bowl combine spaghetti, kidney beans, onions, pepper and olives. add catalina dressing and mayo and Jo's chili seasoning (I pre-mix in small bowl) mix well to combine when adding to the spaghetti mixture. stir in cheddar cheese and tomatoes. cover and refrigerate at least an hour. stir gently before serving.
Yield: 5 servings= 157 Calories; 2g Fat (9.5% calories from fat); 9g Protein; 29g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 489mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Broccoli Ramen Salad
3 oz chicken ramen noodles, uncooked
12 oz Broccoli slaw
¼ c. roasted sunflower seeds
1/3 c. Splenda
½ tsp onion powder
2 TB vinegar
1 TB sunflower oil

Break Ramen noodles into small pieces.  In a medium bowl, combine broccoli slaw, ramen noodles, sunflower seeds, and Splenda.  In a small bowl, combine onion powder, Ramen seasoning packet, vinegar, and oil.  Pour over broccoli mixture and toss to coat.  Refrigerate until chilled.
Yield: 5 servings= 163 Calories; 9g Fat (49.9% calories from fat); 5g Protein; 16g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 80mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fat; 0 Other Carbohydrates.

Cowboy Potato Salad

1/3c fat free mayonnaise
2 tsp ranch dressing mix
1/3c BBQ sauce
2 Tbsp Dijon mustard
3lb small red potatoes cooked, quartered
1 c. corn kernels
1/2c sliced celery
¼ c roasted red pepper, diced
¼ c. sliced green onions
2 slices bacon, crisply cooked, crumbled

Mix together mayonnaise, ranch dressing mix, barbecue sauce, and mustard in large bowl.
Add remaining ingredients except bacon. Mix lightly.
Sprinkle top with bacon.
Yield: 10 servings= 148 Calories; 1g Fat (7.3% calories from fat); 4g Protein; 31g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 314mg Sodium.  Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

Spinach Chickpea Salad
5 c. spinach                             
1 small tomato, seeded & chopped
15 oz. Canned chickpeas, drained         
1/8 c. crumbled feta cheese
¼ c. light balsamic vinegr. dressing
½ c. diced cucumber

Combine vegetables, chickpeas and cheese.  Pour dressing over and toss to combine.
Yield: about 7 cups= 6 servings= 120 Calories; 3g Fat (21.6% calories from fat); 5g Protein; 19g Carbohydrate; 4g Dietary Fiber; 3mg Cholesterol; 423mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat.

Chile Mashed Potatoes
1 lb potatoes, scrubbed, boiled            
¼ c. Vidalia onion
Jalapeno, to taste                               
1 TB green chilies
2 tsp. Olive oil                                     
1 oz monterey jack cheese
Salt and pepper to taste                      
½ c. skim milk

Boil potatoes and mash with milk as usual.  In oil, saute’ onion, jalapeno and green chilies.  Add saute’d mix to potatoes.  Add cheese while potatoes are still hot.
Yield: 4 servings = 151 Calories; 5g Fat (26.9% calories from fat); 5g Protein; 23g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 61mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat.

Cajun Potatoes
1 1/2 pounds potatoes, diced
2 slices bacon, finely chopped
2 tablespoons diced onion, grated
1/2 cup sliced celery
2 tablespoons diced green bell pepper
1/2 teaspoon paprika
1/2 teaspoon chili powder
2 teaspoons cajun seasoning
Salt and pepper
1/2 cup reduced fat cheddar cheese, shredded

Cook the potatoes in boiling salted water until almost tender, then drain well.  While potatoes are cooking, fry 2 slices of bacon; drain, cool and dice.  Remove most of the grease from the skillet and add the onion, celery, bell pepper and all seasonings.  When potatoes are done add them to the skillet and combine well.  Cook on medium heat until they are crispy, then turn and cook other side until crispy.  Top with cheese, cover with a lid until cheese is melted.
Yield: 4 servings= 189 Calories; 3g Fat (13.6% calories from fat); 8g Protein; 34g Carbohydrate; 4g Dietary Fiber; 6mg Cholesterol; 338mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

Broccoli & Olives
14 oz frozen broccoli flowerets, partially thawed
2 TB snipped fresh oregano
2 TB red wine vinegar
1 TB olive oil                          
garlic powder
¼ tsp. Crushed pepper       
1 dash salt
2.5 oz. sliced olives, drained 

Heat oven to 375*.  Cut a corner off the broccoli bag and place bag in microwave.  Microwave 2 minutes.  In a small bowl, whisk together oregano, vinegar, oil, garlic, pepper, and salt.  Combine broccoli and olives in a medium bowl.  Pour vinegar mixture over broccoli and olives; toss to coat.  Marinate at room temperature for 10 minutes, stirring occasionally.  Tear 2 sheets of foil- each about 14 inches long.  Pour broccoli mixture into center of one foil sheet.  Spread broccoli out.  Top with remaining foil sheet and roll up edges to form a pouch.  Be sure to leave room for air to circulate in the pouch.  Place on cookie sheet and roast in oven for 15- 20 minutes.
Yield: 4 servings= 78 Calories; 5g Fat (55.6% calories from fat); 3g Protein; 7g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 166mg Sodium.  Exchanges: 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Pasta BLT
  4  bacon slices                                   
2 TB sliced green onions
  8  oz  whole wheat pasta                   
¼ tsp. Black pepper
  1/3  cup  miracle Whip Free              
1 c. diced tomatoes
  3  TB  red wine vinegar                      
8  oz shredded lettuce
  3/4  tsp  hickory smoked salt
 
Cook bacon until crisp and drain on a paper towel.  Cook pasta according to pasta directions.  Combine Miracle Whip Free, vinegar, salt, pepper, and onion in a large bowl.  Add tomatoes and lettuce.  Dice baon and add to mixture.  Drain pasta and combine.
Yield: 10 cups= 10 (1 cup) servings= 111 cals, 2g fat, 3g fiber, 21g carb, 5g protein, 113 mg sodium

Blazin’ Baked Beans
2 slices bacon
2 TB diced onion
1 TB country Dijon mustard
2 TB brown sugar
32 oz navy beans, drained
1 TB chipotle pepper in adobo sauce, finely chopped
½ c. barbecue sauce

Brown bacon in small skillet with onions.  Drain and chop.  In a medium saucepan, combine mustard, brown sugar, beans, pepper and barbecue sauce.  Simmer over low heat for 20-30 minutes.
Yield: 6 servings (1/2 cup)= 203 Calories; 2g Fat (9.3% calories from fat); 12g Protein; 35g Carbohydrate; 8g Dietary Fiber; 2mg Cholesterol; 879mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

Bacon & Cheese Brussels Sprouts
3 slices maple bacon
2.5 oz low fat cheddar cheese, diced
14 oz frozen Brussels sprouts, thawed
1 TB sugar free syrup
Salt & pepper

Cook bacon and drain on paper towel.  Add brussel sprouts to skillet and lightly brown the sprouts.  Salt and pepper the sprouts.  After sprouts are cool combine all ingredients and top with syrup.  Mix well.
Yield: 4 servings= 101 Calories; 4g Fat (32.7% calories from fat); 9g Protein; 9g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 200mg Sodium.  Exchanges: 1 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

Mexican Zucchini Casserole
1 egg
1/8 teaspoon salt
1/8 teaspoon pepper
1 cup shredded zucchini
1 tablespoon jalapeno
1 tablespoon finely chopped onion
1/3 cup reduced fat Bisquick®
2 tablespoons cheddar cheese, lowfat
1 teaspoon olive oil

In small bowl, beat the egg, oil, salt and pepper.  Add the zucchini, jalapeno, and onion; stir to coat.  Stir in Bisquick and cheese.  Pour into a 15 oz baking dish coated with cooking spray.  Bake at 375* for 18-20 minutes. Let stand 10 minutes before serving.
Yield: 2 servings= 152 Calories; 6g Fat (37.4% calories from fat); 7g Protein; 17g Carbohydrate; 1g Dietary Fiber; 95mg Cholesterol; 459mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.

Red Beans & Couscous
2/3 c. whole wheat couscous
1 ½ c. ff chicken broth
¼ c. green bell pepper
15 oz kidney beans, rinsed & drained
2 TB diced onion
Dash garlic powder
1 tsp Cajun seasoning
tobasco sauce

Bring 1 cup of broth to a boil; add couscous, cover and remove from heat.  Meanwhile, bring ½ cup of broth, bell pepper, beans, onion, garlic powder, and Cajun seasoning to boil then simmer.  Serve bean mixture over fluffed couscous and add tobasco sauce as desired.
Yield: 4 servings= 198 Calories; 1g Fat (3.8% calories from fat); 13g Protein; 40g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 606mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Other Carbohydrates.