Quick & Easy
Sample Recipes
Stuffed Tomatoes

Stuffed Tomatoes *** (low sodium)

8 large tomatoes
1 c. water
1 tsp Mrs. Dash Extra Spicy seasoning
2/3 c. whole wheat couscous, uncooked
1 ½ c. cooked chicken breast, diced
2 ½ oz reduced fat Swiss cheese, finely chopped
2 tsp. dried basil
1 tsp. dried parsley
¼ tsp. white pepper
Paprika

Bring water and Mrs Dash to a boil.  Remove from heat, add couscous and cover with lid.  Meanwhile, cut a thin slice off the top of each tomato.  Scoop out pulp, leaving a ½ inch shell.  Set aside 8 tablespoons of pulp for filling.  Combine chicken, cheese, basil, parsley, pepper and cooked couscous.  Spoon into tomatoes.  Place in an ungreased 2 quart baking dish; sprinkle tomatoes with paprika.  Bake uncovered at 350* for 15-20 minutes, until heated through.
Yield: 8 tomatoes. 1 tomato= 130 Calories; 2g Fat (10.4% calories from fat); 14g Protein; 17g Carbohydrate; 3g Dietary Fiber; 24mg Cholesterol; 59mg Sodium.  Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fat.
Beef & Parmesan Pasta

Beef & Parmesan Pasta ***

8oz 96% ff ground beef
¼ c. diced onion
6oz whole wheat pasta twirls
3 c. sliced zucchini
14 oz diced fire roasted tomatoes
15 oz fat free beef broth
4 TB reduced fat parmesan cheese
1 tsp. Italian seasoning
½ tsp. dried fennel seed
Dash red pepper flakes

In a large skillet over medium/high heat, brown the ground beef and onion, breaking up into 3/4 inch pieces. Add the beef broth, tomatoes, and pasta. Stir to coat all of the pasta. Add zucchini and seasonings.  Cover and bring to a boil and reduce heat to medium. Simmer 15-20 minutes until pasta is cooked and liquid is mostly gone.  Sprinkle 1 tablespoon of cheese over each serving.  
Yield: 4 servings (about 1 ½ cups)= 282 Calories; 5g Fat (13.2% calories from fat); 25g Protein; 42g Carbohydrate; 6g Dietary Fiber; 39mg Cholesterol; 372mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat.
Mexican Grits Casserole
 Mexican Grits Casserole***

2 1/4 c. water                                       
1 jar diced pimento, drained
1/4 tsp. salt                                         
1/4 tsp. hot sauce
3/4 c. quick-cooking grits, uncooked    
1/4 c. frozen egg substitute, thawed
1/2 c. (2 oz) shredded reduced fat sharp Cheddar cheese          
1 (4 oz) can chopped green chilies, drained

Combine water and salt in a medium saucepan; bring to a boil.  Stir in grits.  Cover, reduce heat, and simmer 5 minutes or until mixture is thickened, stirring occasionally.  Remove from heat.  Add cheese and next 4 ingredients, stirring until cheese melts.  Gradually stir about one-fourth of hot grits mixture into egg substitute; add to remaining grits mixture, stirring constantly.  Spoon grits mixture into a 1 quart baking dish coated with cooking spray.  Bake at 350* for 30 minutes or until set.  Yield: 6 (1/2 cup) servings= 102 Calories; 1g Fat (8.4% calories from fat); 6g Protein; 18g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 175mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.
Breakfast Hash


Breakfast Hash
1 c. Ore Ida Hashbrowns  
2 oz. Healthy Choice smoked sausage
1/2 c. egg substitute                            
1/2 c. reduced fat cheddar cheese        
1/2 c. diced green pepper, onion & mushrooms

Spray skillet with Pam cooking spray and cook the hashbrowns until just done.  Add salt and pepper to taste.  Add pepper, onion, and mushrooms.  Add diced sausage and egg substitute.  Top with shredded cheese. 
Yield: 2 servings= 211 Calories; 4g Fat (17.1% calories from fat); 18g Protein; 25g Carbohydrate; 2g Dietary Fiber; 19mg Cholesterol; 522mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

More recipes to come!