Caramelized Pork Slices

This recipe was really quick to make and we ate it over No Yolk noodles with a little bit of butter and salt and pepper. The caramelized pork slices had a nice sweet flavor and the kids loved it.

Prep: 10 minutes

Cook: 15 minutes

Yield: 4 servings

• 1 pork tenderloin (1 pound), cut into 1-inch slices
• 2 teaspoons canola oil
• 2 garlic cloves, minced
• 2 tablespoons brown sugar
• 1 tablespoon orange juice
• 1 tablespoon molasses
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

1. Flatten the pork slices to 1/2-in. thickness. In a nonstick skillet, brown the pork in oil over medium-high heat. Remove the pork and keep warm.
2. In the same skillet, sauté the garlic for 1 minute; stir in the brown sugar, orange juice, molasses, salt and pepper. Return pork to pan; cook, uncovered, for 3-4 minutes or until meat is no longer pink.

Nutrition: (3 ounces cooked pork) 200 calories, 6 g fat, 2 g saturated fat, 74 mg cholesterol, 355 mg sodium, 11 g carbohydrate, 1 g fiber, 24 g protein.

Brown Rice ‘n’ Apple Stuffed Turkey

We made this smaller turkey for Super Bowl Sunday. None of us like eating stuffing after it was in a bird, but we made it and put it in to help flavor the turkey. The turkey came out nice and tender and very flavorful.

Cost: About $15.50 ($1.54 per serving) - Chicken broth ($0.85), apple juice ($1.69), raisins ($1.99), celery ($1.49), apple ($1.00), 12-pound turkey ($8.40)

Prep: 1 hour

Bake: 3 hours + 20 minutes standing

Yield: 6 servings with leftovers

• 1 can (14 1/2 ounces) reduced-sodium chicken broth
• 1/2 cup unsweetened apple juice, divided
• 1/2 teaspoon salt, divided
• 1 cup uncooked long grain brown rice
• 1/3 cup raisins
• 1/2 cup chopped celery
• 1/2 cup chopped onion
• 1 tablespoon butter
• 1 cup chopped tart apple
• 1 teaspoon poultry seasoning
• 1/4 teaspoon pepper
• 1 turkey (10 to 12 pounds)

1. In a saucepan, combine the broth, 1/3 cup apple juice and 1/4 teaspoon salt. Bring to a boil. Stir in the rice and raisins. Return to a boil. Reduce heat; cover and simmer for 40-50 minutes or until rice is tender.
2. Meanwhile, in a nonstick skillet, cook celery and onion in butter for 2 minutes. Add apple; cook and stir for 3 minutes or until vegetables are tender. Combine the rice mixture, apple mixture, poultry seasoning, pepper and remaining apple juice and salt.
3. Just before baking, loosely stuff turkey. Skewer turkey openings; tie drumsticks together. Place breast side up on a rack in a roasting pan. Bake, uncovered, at 325 for 2 3/4 to 3 hours or until a meat thermometer reads 180 for the turkey and 165 for the stuffing. (Cover loosely with foil if turkey browns too quickly.)
4. Cover turkey and let stand for 20 minutes. Remove stuffing and carve turkey, discarding skin. If desired, thicken pan drippings for gravy.

Stuffing may be prepared as directed and baked separately in a 1 1/2 quart baking dish coated with cooking spray. Cover and bake at 325 for 25 minutes. Uncover, bake 10-15 minutes longer or until heated through.

Nutrition: (3 ounces cooked turkey with 3/4 cup stuffing) 286 calories, 8 g fat, 3 g saturated fat, 51 mg cholesterol, 443 mg sodium, 37 g carbohydrate, 3 g fiber, 17 g protein.

Light Tiramisu

This dessert was so good. Tammy and I both loved it. The dessert is very creamy and light. Next time though, I’m going to try making it with chocolate mix like Nestlé's. I’m sure it will have just as good of a taste without having the coffee added.

Cost: About $8 ($1.01 per serving) - Angel Food Cake mix ($2.25), sugar-free cappuccino mix ($2.89), fat-free cream cheese ($1.25), sugar-free instant vanilla pudding mix ($0.66), light whipped topping ($0.99)

Prep: 1 hour

Chill: 3 hours or overnight

Yield: 8 servings

• 1 prepared angel food cake (8 inches), cut into 1-inch cubes
• 1/2 cup instant sugar-free cappuccino mix, divided
• 2 cups cold fat-free milk, divided
• 1 package (8 ounces) fat-free cream cheese, softened
• 1 package (1 ounce) sugar-free instant vanilla pudding mix
• 2 cups reduced-fat whipped topping
• 1/2 teaspoon baking cocoa

1. Place cake cubes in an ungreased 13-in. x 9-in. x 2-in. dish. In a small bowl, combine 1/4 cup cappuccino mix and 1/2 cup milk until dissolved. Pour over cake.
2. In a mixing bowl, beat cream cheese. In another bowl, combine pudding mix and remaining cappuccino mix and milk; whisk until smooth and thickened. Add to the cream cheese; mix well. Fold in the whipped topping; spoon over cake mixture. Refrigerate for 3 hours or overnight. Sprinkle with cocoa just before serving.

Nutrition: (1 cup) 351 calories, 6 g fat, 0 g saturated fat, 3 mg cholesterol, 797 mg sodium, 62 g carbohydrate, Trace fiber, 11 g protein.

Strawberry Slush

This was one of those recipes that sounded better than it actually was. It was no where near as good as the slush my mom makes for special occasions. This slush gave the drink more of a frothy, root beer float type taste because of the ice cream that was in it. It also didn’t seem to make that much, although the recipe said it makes 5 cups.

Cost: About $8.50 ($0.87 per serving) - Strawberries ($3.99), 50% less fat ice cream ($3.49), sugar-free strawberry gelatin ($0.40), diet lemon-lime soda ($0.79).

Prep: 15 minutes

Freeze: Overnight

Yield: 10 servings

• 1 quart fresh strawberries
• 2 cups fat-free vanilla ice cream, softened
• 1 package (.3 ounces) sugar-free strawberry gelatin
• 1/2 cup boiling water
• 2 teaspoons lemon juice
• 2 liters diet lemon-lime soda, chilled
• Additional fresh strawberries, optional

1. In a large bowl, mash the strawberries; add the ice cream. In a small bowl, dissolve the gelatin in water; stir in the lemon juice. Add to the strawberry mixture; mix well. Pour into a 1 1/2 qt. freezer container; cover and freeze overnight.
2. Remove from the freezer 15 minutes before serving. Spoon into glasses; add soda. Garnish with strawberries if desired.

Nutrition: (1/2 cup serving without garnish) 63 calories, 1 g fat, 0 g saturated fat, 0 g cholesterol, 40 mg sodium, 12 g carbohydrate, 2 g fiber, 2  g protein.

Artichoke & Spinach Dip Restaurant Style

Another Super Bowl snack. This is the first time we’ve made artichoke dip and this recipe tasted really good. I never knew canned artichokes were so expensive though. We baked it about 40 minutes to get it bubbly. Tasted the best with crackers while still warm.

Cost: About $12.25 ($1.02 per serving) - Garlic ($0.29), frozen spinach ($0.99), artichoke hearts ($3.99), Alfredo pasta sauce ($3.25), mozzarella cheese ($2.50), cream cheese ($1.25).

Prep: 40 minutes

Cook: 30 minutes

Yield: 12 servings

• 4 cloves garlic
• 1 (10 ounce) package frozen chopped spinach, thawed and drained
• 1 (14 ounce) can artichoke hearts, drained and chopped
• 1 (10 ounce) container Alfredo-style pasta sauce
• 1 cup shredded mozzarella cheese
• 1/3 cup grated Parmesan cheese
• 1/2 (8 ounce) package cream cheese, softened

1. Preheat oven to 350 degrees F
2. Place garlic in a small baking dish. Bake in the preheated oven 20 to 30 minutes, until soft. Remove from heat. When cool enough to touch, squeeze softened garlic from skins.
3. In an 8x8 inch baking dish, spread the roasted garlic, spinach, artichoke hearts, Alfredo-style pasta sauce, mozzarella cheese, Parmesan cheese and cream cheese.
4. Cover and bake in the preheated oven 30 minutes, or until cheeses are melted and bubbly. Serve warm.

Tammy’s Corn Dip

This is one of Tammy’s favorite things to make for parties and we love to eat it. The recipe is super easy to mix up. We use the scoop style Fritos to dip. If you like spicier foods, you can add more jalapeno to heat things up.

Prep: 10 minutes

Chill: 2 hours

Yield: 3 cups

• 2 cans shoepeg corn
• Half of a red onion, chopped
• 2 tablespoons diced jalapenos, can
• 2 cups shredded Colby cheese
• 2 tablespoons sour cream
• 4-6 tablespoons mayonnaise

1. Mix ingredients; cover and chill for at least two hours or overnight.

Bacon Ranch Dip

This was another Super Bowl snack that we had. The dressing tasted great on vegetables and was hard to distinguish that it was low fat. Really easy to make.

Cost: About $7.50 ($1.26 per serving) - Light mayonnaise ($2.49), light ranch salad dressing ($1.50), fat-free sour cream ($1.37), bacon ($2.17).

Prep: 15 minutes

Chill: 1 hour

Yield: 6 servings

• 1/2 cup reduced-fat mayonnaise
• 1/2 cup reduced-fat ranch salad dressing
• 1/2 cup fat-free sour cream
• 1/2 cup shredded Parmesan cheese
• 1/4 cup crumbled cooked bacon
• Assorted fresh vegetables

1. In a bowl, combine the mayonnaise, salad dressing, sour cream, Parmesan cheese and bacon; mix well. Cover and refrigerate for at least 1 hour before serving. Serve with assorted fresh vegetables.

Nutrition: (1/4 cup dip) 172 calories, 11 g fat, 3 g saturated fat, 18 mg cholesterol, 542 mg sodium, 13 g carbohydrate, Trace fiber, 7 g protein.

Ranch Tortilla Roll-Ups

We made a lot of food and snacks for Super Bowl Sunday and these Ranch Tortilla Roll-Ups were great. We’ve had them before and they were just as good as we remembered. The snack is easy to make in advance and can be cut up before servings. We used three jalapenos, but discarded all the seeds so it was very mild.

Cost: About $5.75 ($0.36 per serving) - Cream cheese ($1.25 x 2), ranch salad dressing mix ($0.65), 3 jalapenos ($0.64), 2 oz jar pimientos ($0.79), flour tortillas ($1.19).

Prep: 15 minutes

Chill: 1 hour

Yield: 16 servings

• 2 packages (8 ounces each) fat-free cream cheese
• 1 envelope ranch salad dressing mix
• 2 to 3 jalapeno peppers, finely chopped
• 1 jar (2 ounces) diced pimientos, drained
• 8 flour tortillas (8 inches)

1. In a small mixing bowl, combine the cream cheese, salad dressing mix, jalapenos and pimientos; mix well. Spread over tortillas.
2. Roll up tightly; wrap each in plastic wrap. Refrigerate for at least 1 hour. Unwrap and cut each tortilla into eight pieces.

Nutrition: (4 pieces) 106 calories, 2 g fat, 1 g saturated fat, 10 mg cholesterol, 419 mg sodium, 15 g carbohydrate, Trace fiber, 6 g protein.

Spanish Chicken and Rice

I doubled everything in the recipe except the chicken since it only made two servings. I used two chicken breasts that I had chopped up and stir fried, regular tomato juice and sage instead of the savory. The prep time takes a little time for this recipe because you have to cook the chicken and the rice before mixing everything together. I mixed it all in a 2-qt. baking dish and then cooked it for almost 40 minutes due to the larger quantity. It needed some salt before eating to add a little more taste to it. I thought it was good once the salt was added. Leftovers the next day were even better because the rice had more time to soak up all the juice. Of course, my picky family didn’t really care for it as much as I did.

Prep: 15 minutes

Cook: 20-40 minutes

Yield: 2 servings

• 2/3 cup finely chopped onion
• 1/4 cup sliced fresh mushrooms
• 1 1/4 cups cubed cooked chicken breasts
• 2 plum tomatoes, peeled and chopped
• 1/2 cup cooked long grain rice
• 1/2 cup reduced-sodium tomato juice
• 1/2 cup reduced-sodium chicken broth
• 1/3 cup frozen peas
• 1 tablespoon chopped pimientos
• 1/8 teaspoon dried tarragon
• 1/8 teaspoon dried savory
• Pinch pepper

1. In a skillet coated with cooking spray, sauté onion and mushrooms for 4 minutes or until tender. Place in an ungreased 1-qt. baking dish. Stir in the remaining ingredients. Cover and bake at 375 for 5-20 minutes or until liquid is absorbed.

Nutrition: (1 1/2 cups) 207 calories, 4 g fat, 0 g saturated fat, 54 mg cholesterol, 108 mg sodium, 25 g carbohydrate, 0 g fiber, 19 g protein.

Pork Lo Mein

A light tasting stir fry with a strong ginger flavor. The recipe made large portion sizes. We used a little more snow peas and spaghetti than was called for to make more servings. The marinated pork was great with the snow peas.

Prep: 10 minutes + 20 minutes marinating

Cook: 15 minutes

Yield: 4 servings

• 1 pork tenderloin (1 pound)
• 1/4 cup reduced-sodium soy sauce
• 3 garlic cloves, minced
• 1 teaspoon minced fresh gingerroot
• 1/4 teaspoon crushed red pepper flakes
• 2 cups fresh snow peas
• 1 medium sweet red pepper, julienned
• 3 cups cooked thin spaghetti
• 1/3 cup reduced-sodium chicken broth
• 2 teaspoons sesame oil

1. Cut tenderloin in half lengthwise. Cut each half widthwise into 1/4-in. slices; set aside. In a large resealable plastic bag, combine the soy sauce, garlic, ginger and pepper flakes; add pork. Seal bag and turn to coat; refrigerate for 20 minutes.
2. In a large nonstick skillet or wok coated with cooking spray, stir-fry pork and marinade for 4-5 minutes or until meat is no longer pink. Add peas and red pepper; stir-fry for 1 minute. Stir in spaghetti and broth; cook 1 minute longer. Remove from the heat; stir in sesame oil.

Nutrition: (1 1/2 cups) 343 calories, 7 g fat, 2 g saturated fat, 74 mg cholesterol, 716 mg sodium, 37 g carbohydrate, 3 g fiber, 31 g protein.

Spinach Cheese Enchiladas

Although not the worst thing I ever eaten, these enchiladas definitely weren’t the best. I think the biggest thing it lacked was enough sauce to make it so you’re not just eating spinach and ricotta cheese. Normally, enchiladas at least have enchilada sauce inside to help smooth out the texture and taste.

Prep: 20 minutes

Bake: 35 minutes

Yield: 10 servings

• 1 carton (15 ounces) reduced-fat ricotta cheese
• 1 package (10 ounces) frozen chopped spinach, thawed and drained
• 2 cups frozen corn, thawed and drained
• 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
• 1/4 cup egg substitute
• 10 fat-free flour tortillas (8 inches)
• 1 can (14 1/2 ounces) Italian diced tomatoes, undrained
• 1 can (8 ounces) tomato sauce
• 1 teaspoon dried basil
• 1/4 cup grated Parmesan cheese

1. In a bowl, combine ricotta, spinach, corn, 1 cup mozzarella and egg substitute. Spoon about 1/2 cup on each tortilla; roll up tightly. Place the seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray.
2. Combine tomatoes, tomato sauce and basil; spoon over tortillas. Sprinkle with Parmesan and the remaining mozzarella. Bake, uncovered, at 375 for 35 minutes or until heated through.

Nutrition: (1 enchilada) 334 calories, 12 g fat, 6 g saturated fat, 26 mg cholesterol, 754 mg sodium, 40 g carbohydrate, 2 g fiber, 19 g protein.

Creole Catfish Fillets

These grilled catfish fillets came out really good. I recently purchased a grill basket and got to use it for the first time on this recipe. The dipping sauce was delicious with a nice tangy taste. I used five catfish fillets with the recipe, rather than four and regular mayonnaise.

Prep: 15 minutes

Cook: 15 minutes

Yield: 4 servings

• 3 tablespoons reduced-fat plain yogurt
• 2 tablespoons finely chopped onion
• 1 tablespoon fat-free mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon ketchup
• 1/2 teaspoon dried thyme
• 1/4 teaspoon grated lemon peel
• 1 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/8 teaspoon cayenne pepper
• 4 catfish fillets (4 ounces each)
• 4 lemon wedges

1. In a small bowl, combine the yogurt, onion, mayonnaise, mustard, ketchup, thyme and lemon peel. Cover and refrigerate until serving.
2. In another bowl, combine the paprika, onion powder, salt and cayenne; rub over both sides of fillets.
3. Grill, covered, in a grill basket coated with cooking spray over medium-hot heat for 5-6 minutes on each side or until fish flakes easily with a fork. Serve with lemon wedges and yogurt sauce.

When cooking catfish fillets, check for doneness by inserting a fork at an angle into the thickest portion of the fish and gently parting the meat. When it flakes into sections, it’s cooked completely.

Nutrition: (1 fillet with about 1 tablespoon sauce) 182 calories, 9 g fat, 2 g saturated fat, 54 mg cholesterol, 382 mg sodium, 5 g carbohydrate, 1 g fiber, 19 g protein.

Southwestern Broccoli Cheese Soup

The broccoli cheese soup was good, but came out a little too spicy for our taste. If I were to do it again, I would probably cut out the pepper all together or put in just a little. That is the only thing we can think of that could be making the soup spicy since we used a mild chunky salsa. We also used No Salt in place of the salt and regular chicken bouillon instead of the reduced-sodium  version.

Prep: 10 minutes

Cook: 25 minutes

Yield: 9 servings

• 4 cups water
• 4 reduced-sodium chicken bouillon cubes or vegetable bouillon cubes
• 4 cups fresh broccoli florets (about 1 bunch)
• 3 cups frozen Southern-style hash brown potatoes
• 1 cup chopped carrots (about 3 medium)
• 1 cup chopped celery (about 3 stalks)
• 1/2 teaspoon each salt and pepper
• 3 tablespoons all-purpose flour
• 2 cups fat-free milk
• 6 ounces reduced-fat process cheese (Velveeta), cubed
• 1 cup chunky Salsa

1. In a large saucepan, combine the water, bouillon cubes, vegetables, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until the vegetables are tender.
2. Combine flour and milk until smooth; gradually stir into the soup. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat to low. Add cheese; cook and stir until cheese is melted. Add salsa; cook and stir until heated through.

Nutrition: (1 cup) 173 calories, 2.7 g fat, 1.4 g saturated fat, 9.0 mg cholesterol, 856 mg sodium, 28.3 g carbohydrate, 2.5 g fiber, 7.4 g sugars, 7.9  g protein.

Orange Pineapple Torte

Not only did this cake look good, it also tasted really good with a nice light fruity flavor. It was impossible for us to eat just a little bit, and I feel bad to say that we ate nearly all of it in one night. It is really inexpensive to make. If you make it, plan on about two hours for the finished product due to the cooling time for the cake after it comes out of the oven before you can put the topping and frosting on.

Cost: About $5.00 ($0.42 per serving) - Pineapple ($1.15), Oranges ($0.69), Pudding mix ($0.66 x 2), Cake mix ($0.91), Light Whipped Topping ($0.99).

Prep: 25 minutes

Bake: 25 minutes + cooling (about 30 minutes)

Yield: 12 servings

• 1 package (18 1/4 ounces) yellow cake mix
• 2 packages (1 ounce each) sugar-free instant vanilla pudding mix, divided
• 4 egg whites
• 1 cup water
• 1/4 cup canola oil
• 1/4 teaspoon baking soda
• 1 cup cold fat-free milk
• 1 carton (8 ounces) frozen reduced-fat whipped topping, thawed
• 1 can (20 ounces) unsweetened crushed pineapple, well drained
• 1 can (11 ounces) mandarin oranges, drained, divided
• Fresh mint (optional)

1. In a large bowl, combine cake mix, one package of pudding mix, egg whites, water, oil and baking soda. Beat on low speed for 1 minute; beat on medium for 4 minutes.
2. Pour into two greased and floured 9-in. round baking pans. Bake at 350 for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes; remove from pans to a wire rack to cool completely.
3. For filling, combine milk and remaining pudding mix. Whisk for 2 minutes; let stand for 2 minutes. Fold in whipped topping. In a medium bowl, combine 1 1/2 cups pudding mixture with pineapple and half of the oranges.
4. Slice each cake layer in half horizontally. Spread pineapple mixture between the layers. Frost top and sides of cake with remaining pudding mixture. Garnish with remaining oranges and mint if desired. Store in the refrigerator.

Nutrition: (1 slice) 335 calories, 9 g fat, 0 g saturated fat, Trace cholesterol, 516 mg sodium, 58 g carbohydrate, 0 g fiber, 4 g protein.

Down-Home Pot Roast

We’ve tried lots of different types of pot roasts, and this one ranks up there with the best. We used a 1.84 pound Sirloin Tip Roast, which was plenty for us. I cut off the fat before preparing, and there was very little fat on the finished product. The vegetables had a nice taste with the seasonings used on the roast beef. The gravy was okay. The meal made plenty of leftovers.

Prep: 15 minutes

Cook: 2 hours, 35 minutes

Yield: 12 servings

• 1 boneless beef sirloin tip roast (3 pounds)
• 1 tablespoon canola oil
• 1 can (14 1/2 ounces) reduced-sodium beef broth
• 3 tablespoons cider vinegar
• 2 garlic cloves, minced
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried thyme
• 1 small head cabbage, cut into wedges
• 4 medium potatoes, quartered
• 2 medium onions, cut into chunks
• 3 medium carrots, cut into chunks
• 1 medium sweet red pepper, cut into 1-inch pieces
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 cup all-purpose flour
• 1/4 cup cold water

1. In a Dutch oven, brown roast on all sides in oil over medium-high heat; drain. Add broth. Pour vinegar over roast. Sprinkle with garlic, basil and thyme. Bring to a boil. Reduce heat; cover and simmer for 2hours, turning roast occasionally. Add water if needed. Spoon off fat.
2. Add vegetables to pan. Sprinkle with salt and pepper. Cover and simmer for 35-45 minutes or until vegetables and meat are tender. Remove meat and vegetables to a serving platter and keep warm.
3. For gravy, pour drippings and loosened browned bits into a measuring cup. Skim fat, reserving 2 cups drippings. Return drippings to pan. Combine flour and cold water until smooth; gradually stir into drippings. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with meat and vegetables.

Nutrition: (One Serving) 258 calories, 7 g fat, 2 g saturated fat, 61 mg cholesterol, 235 mg sodium, 25 g carbohydrate, 4 g fiber, 25 g protein.

Ham and Apple Skillet

The ham and apple skillet didn’t really turn out for us. We thought it was too moist. It had a lot of liquid in it that made the eggs a little soggy. I had microwaved the potatoes to thaw and then patted them down with paper towels. For the recipe, I used a large granny smith apple, 1 small onion and an 8 oz package of J. Morrell 96% fat free diced ham. I don’t know if cooking it a little longer would have taken more of the moisture out, or if it is naturally moist because of the apple and vegetables, the potatoes and the 1 1/2 cups of milk.

Cost: About $8.00 ($1.37 per serving) - Jumbo Green Apple ($1.07), Ore Ida Potato O’Brien ($3.49), Schnucks 2% mild cheddar finely shredded cheese ($1.67), J. Morrell Diced Low Fat Ham ($2.00)

Prep: 15 minutes

Cook: 35 minutes

Yield: 6 servings

• 3 cups frozen O’Brien hash brown potatoes, thawed
• 1 large apple, peeled, cored and chopped (about (1 cup)
• 1/4 cup chopped onion
• 1/2 to 1 teaspoon rubbed sage
• 2 tablespoons water
• 1 cup diced fully cooked lean ham
• 1/2 cup shredded reduced-fat cheddar cheese, divided
• 4 eggs
• 1 1/2 cups fat-free milk
• 1/4 teaspoon salt

1. Press potatoes between paper towels to remove moisture; set aside. In a nonstick ovenproof skillet, cook the apple, onion and sage in water over medium heat until apple and onion are tender. Stir in potatoes and ham; heat through. Sprinkle with half of the cheese. Remove from the heat.
2. In a bowl, beat the eggs, milk and salt; pour over potato mixture (do not stir). Sprinkle with remaining cheese. Bake, uncovered, at 350 for 35-40 minutes or until center is set and a knife inserted near the center comes out clean.

Nutrition: (1 cup) 211 calories, 7.0 g fat, 2.9 g saturated fat, 172.2 mg cholesterol, 780.3 mg sodium, 20.2 g carbohydrate, 2.4 g fiber, 9.3 g sugars, 17.3 g protein.

Tangy Pork Barbecue

Since we live in the pork barbecue capital of the world, it’s hard to make pulled pork sandwiches that live up to the quality that you can get around here. However, this recipe turned out pretty good and everybody enjoyed it. It makes a lot, so there are plenty of leftovers. It takes three hours to cook, which is quicker than if you did it in a slow cooker. School and work was canceled on Friday because of an ice storm, which gave me plenty of time to make it for our dinner. I was a little bit worried when the main sauce ingredient is ketchup, but the barbecue sauce came out flavorful and sweet.. We couldn’t find no-salt added ketchup, so we just used the regular version. The only boneless roast that our grocer had was a rib end roast, which was already split in half. We also used No Salt in place of the salt. We found some oversized hamburger buns made by Lewis Bakery that were inexpensive and worked great for the barbecue pork.

Cost: About $20.00 ($1.68 per serving) - 3.45 pound pork loin boneless rib end roast ($14.80), 28 oz Hunts Tomato Ketchup ($2.59), 12 Lewis Large Hamburger Buns ($1.39x2)

Prep: 20 minutes

Cook: 3 hours

Yield: 12 servings

• 2 tablespoons margarine
• 3 tablespoons all-purpose flour
• 1 bottle (28 ounces) no-salt added ketchup
• 1/4 cup white vinegar
• 1/4 cup Worcestershire sauce
• 1 medium onion, chopped
• 1 garlic clove, minced
• 2 teaspoons chili powder
• 1 teaspoon salt, optional
• 1 teaspoon ground mustard
• 1/8 teaspoon cayenne pepper
• 1 boneless pork loin roast (3 1/2 to 4 pounds), cut in half
• 12 sandwich buns, split

1. In a Dutch oven over medium heat, melt margarine. Stir in flour until smooth. Add the ketchup, water, vinegar, Worcestershire sauce, onion, garlic and seasonings; bring to a boil. Add roast. Reduce the heat; cover and simmer for 3 hours or until the meat is very tender.
2. Remove meat; shred with two forks. Skim fat from cooking juices; return meat to pan and heat through. Serve with a slotted spoon on buns.

Nutrition: (1 sandwich) 524 calories, 13.6 g fat, 3.8 g saturated fat, 82.4 mg cholesterol, 1430.7 mg sodium, 58.4 g carbohydrate, 1.3 g fiber, 23.0 g sugar, 35.0 g fiber.

Salisbury Steak with Gravy

The Salisbury Steak and Gravy was really easy to throw together and was inexpensive. The drawback is that it does take about 50 minutes for it to cook. I wasn’t a big fan of the gravy. I thought it had too strong of a tomato taste from the ketchup. The meat patty wasn’t bad.

Cost: About $6 ($1.48 per serving) - saltines ($1.25), ground beef ($2.97), Heinz 12 oz fat-free savory beef gravy ($1.69)

Prep: 10 minutes

Cook: 50 minutes

Yield: 4 servings

• 1/2 cup fat-free milk
• 14 fat-free saltines, crushed
• 2 tablespoons dried minced onion
• 2 teaspoons dried parsley flakes
• 1 pound lean ground beef
• 1 jar (12 ounces) fat-free beef gravy
• 2 tablespoons ketchup
• 2 teaspoons Worcestershire sauce
• 1/4 teaspoon pepper

1. In a large bowl, combine the milk, saltines, onion and parsley. Crumble beef over mixture and mix well.
2. Shape into four patties. Place in an 8-in. square baking dish coated with cooking spray.
3. In a small bowl, combine gravy, ketchup, Worcestershire and pepper; pour over patties. Bake, uncovered, at 350 for 50-55 minutes or until meat is no longer pink.

Nutrition: 281 calories, 11.0 g fat, 0.0 g saturated fat, 0.0 mg cholesterol, 682.4 mg sodium, 19.3 g carbohydrate, 0.1 g fiber, 3.6 g sugars, 26.4 g protein.

Beef Minestrone

Packed full of vegetables. A light tasting soup that may need more seasoning added. The soup is low in calories and sodium.

Cost: About $11.20 ( $1.12 per serving) - 90/15 extra lean Ground Beef ($2.97), potatoes – 10 lb bag ($1.99), tomatoes ($1.23), cabbage ($1.50), carrots ($1.00), celery ($1.00), long grain rice ($1.50).

Prep: 20 minutes

Cook: 1 hour

Yield: 10 servings

• 1 pound lean ground beef
• 1 cup chopped onion
• 6 cups water
• 3 cups cubed peeled potatoes (about 3 medium)
• 1 cup chopped tomatoes (about 1 medium)
• 1 cup shredded cabbage
• 1 cup chopped carrots
• 1/2 cup chopped celery (about 1 stalk)
• 1/4 cup uncooked long grain rice
• 1/2 teaspoon dried thyme
• 1 bay leaf
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 5 teaspoons grated Parmesan cheese

1. In a Dutch oven, cook beef and onion over medium heat until meat is no longer pink and onion is tender; drain.
2. Add the water, potatoes, tomatoes, cabbage, carrots, celery, rice, thyme, bay leaf, salt and pepper; bring to a boil. Reduce the heat; cover and simmer for 1 hour.
3. Discard bay leaf. Sprinkle each serving with 1/2 teaspoon of Parmesan.

Nutrition: (1 cup) 169 calories, 4.7 g fat, 0.2 g saturated fat, 0.7 mg cholesterol, 29.6 mg sodium, 15.8 g carbohydrate, 1.7 g fiber, 1.5 g sugars, 11.2 g protein.

Chipotle Bean Burritos

Another great vegetarian Mexican dish that is flavorful despite not having any meat. Makes six large burritos. We’ve never put green onions on our burritos, but it really added a lot of flavor. We also bought the chipotle chile powder instead of using regular chili powder, and the taste is significantly different and better. The cost was pretty high for a meatless meal, but you could cut it down by using regular lettuce and bottled salsa.

Cost: About $14.50 ($2.40 per serving) - organic kidney beans ($1.09), organic black beans ($1.09), fresh salsa ($3.49), flour tortillas ($1.49), cheese ($2.79), tomatoes ($1.07), romaine lettuce ($1.99), green onion ($0.50), sour cream ($0.89).

Prep: 10 minutes

Cook: 15 minutes

Yield: 6 burritos

• 1 tablespoon canola oil
• 1 garlic clove, minced
• 1/2 teaspoon chipotle chile powder
• 1/4 teaspoon salt
• 1/3 cup water
• 1 (15-ounce) can organic kidney beans, drained
• 1 (15-ounce) can organic black beans, drained
• 3 tablespoons refrigerated fresh salsa
• 6 (10-inch) flour tortillas
• 1 cup (4 ounces) 4-cheese Mexican blend cheese
• 1 1/2 cups chopped plum tomato (about 3)
• 1 1/2 cups shredded romaine lettuce
• 6 tablespoons thinly sliced green onions
• 6 tablespoons light sour cream

1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil.
2. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.
3. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

Nutrition: (1 burrito) 361 calories, 10.3 g fat, 3.8 g sat fat, 3.1 g mono fat, 2 g poly fat, 16.8 g protein, 52.2 g carb, 11.4 g fiber, 19 mg chol, 3.3 mg iron, 735 mg sodium, 395 mg calcium.

Mushroom Pizza Burgers

A unique burger with a lot of flavor. The sauce over the burger tastes similar to homemade spaghetti sauce and gives the meal an Italian flare. The hamburger patty also carries a lot of flavor and is one of the most flavorful hamburgers we have made. The kids didn't want to put the sauce on and they ate it fine without. The sauce does make the bun a little soggy and should only be put on right before you are ready to eat it.

Cost: About $10.50 ($1.30 per serving) - mushrooms ($1.96), crushed tomatoes ($0.67), 85/15 ground beef - 1.5 pounds ($4.94), mozzarella cheese ($1.67), hamburger buns ($1.19).

Prep: 15 minutes
Cook: 15 minutes
Yield: 8 servings

• 1/2 cup sliced fresh mushrooms
• 1/4 cup chopped onion
• 1 garlic clove, minced
• 1/2 teaspoon dried oregano
• 1 cup crushed tomatoes, undrained

Burgers

• 1 1/2 cups finely chopped fresh mushrooms
• 5 teaspoons dried basil
• 1 egg white, beaten
• 2 tablespoons grated Parmesan cheese
• 2 tablespoons dry bread crumbs
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 1/2 pound lean ground beef
• 8 slices part-skim mozzarella cheese
• 8 hamburger buns, split and toasted

1. In a small skillet coated with cooking spray, saute mushrooms and onion for 3 minutes. Add garlic and oregano; saute 1-2 minutes longer or until onion is tender. Stir in tomatoes. Cook, uncovered, over medium-low heat for 5 minutes, stirring occasionally. Set aside and keep warm.
2. In a large bowl, combine mushrooms, basil, egg white, Parmesan cheese, bread crumbs, salt and pepper. Crumble beef over mixture; mix well. Shape into eight patties.
3. Coat grill rack with cooking spray before starting the grill. Grill patties, covered, over medium-hot heat for 4-5 minutes on each side or until meat juices run clear. Top patties with cheese and the tomato sauce. Serve over buns.

Nutrition: (1 burger) 382 calories, 18.0 g fat, 8.2 g saturated fat, 67.8 mg cholesterol, 704.3 mg sodium, 30.0 g carbohydrate, 0.6 g fiber, 4.6 g sugars, 27.9 g protein.

Jalapeno Corn Bread

A lighter version of Jalapeno Corn Bread. The higher calorie and fat version that I've made tasted better, but it wasn't bad. The light version doesn't have as much flavor and the taste is very mild. The recipe is really easy and quick to make and goes great with chili.

Prep: 15 minutes

Cook: 15 minutes

Yield: 9 servings

• 1/2 cup cornmeal
• 1/2 cup all-purpose flour
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/4 teaspoon baking powder
• 1/4 teaspoon garlic powder
• 1/2 cup cream-style corn
• 1/4 cup egg substitute
• 1/4 cup reduced-fat cheddar cheese
• 1/4 cup fat-free milk
• 2 tablespoons chopped green onion
• 1 tablespoon butter, melted
• 2 teaspoons chopped seeded jalapeno pepper

1. In a large bowl, combine the first seven ingredients. Combine the corn, egg substitute, cheddar cheese, milk, green onion, butter and jalapeno. Stir into dry ingredients just until moistened.
2. Pour into an 8-in. square baking dish coated with cooking spray. Bake at 425 for 12-14 minutes or until a toothpick inserted near the center comes out clean. Cut into squares; serve warm.

Nutrition: (1 square) 94 calories, 2 g fat, 5 mg cholesterol, 261 mg sodium, 15 g carbohydrate, 1 g fiber, 4 g protein.

Three-Bean Vegetarian Chili

A hearty and filling chili with a little bit of a zip to it. Wasn't one of my favorite three-bean chilies I've made and definitely wasn't one of the easiest. Took a lot of time roasting the peppers and simmering the vegetables and beans. However, it did have a good taste to it, and we enjoyed eating it. The serving size is really big too. The picture shows an actual serving.

Cost: About $11.50 ($1.91 per serving) - 2 red bell peppers ($2.98), vegetable broth 14 oz ($0.85), butternut squash ($3.17), whole tomatoes 28 oz ($0.99), organic pinto beans 15 oz ($1.09), cannellini beans 15 oz ($0.79), organic red kidney beans 15 oz ($1.09), green onions ($0.50).

Prep: 15 minutes
Cook: 60 minutes
Yield: 6 servings

• 2 red bell peppers
• 3 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 2 teaspoons ground cumin
• 1 teaspoon crushed red pepper
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 4 garlic cloves, minced
• 14 oz vegetable broth
• 1 1/2 cups cubed peeled butternut squash
• 28 oz can whole tomatoes, undrained and chopped
• 15 oz organic pinto beans, rinsed and drained
• 15 oz cannellini beans (white chili), rinsed and drained
• 15 oz organic red kidney beans, rinsed and drained
• 2 thinly sliced green onions (about 1/2 cup)

1. Preheat broiler
2. Cut bell pepper sin half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened
3. Place pepper halves in a zip-lock plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.
4. Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally.
5. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently.
6. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally.
7. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions.

Nutrition: (1 1/2 cups) 333 calories, 8.0 g fat, 1.1 g saturated fat, 0.0 mg cholesterol, 985.1 g sodium, 51.9 g carbohydrate, 14.9 g fiber, 8.9 g sugars, 14.0 g protein.

Catfish Jambalaya

I am pretty much the only one in the family that likes fish and seafood, so naturally I was the only one who enjoyed this meal. I really liked the combination of the vegetables with the cubed catfish and tomatoes. It had just enough of a bite from the cayenne pepper to spice it up a little bit. This meal is also great because it's very low in calories and sodium. It's fairly inexpensive to makes, especially considering I bought a two-pound bag of catfish fillets and only used half of it for this recipe.

Cost: About $17.50 ($2.20 per serving) - Celery ($1.49), Green Pepper ($0.89), Kroger diced tomatoes and green chilies 10 oz ($0.79), 8 oz fresh whole mushrooms ($1.96), frozen catfish fillets 2 lb bag ($11.99), green onions ($0.50).

Prep: 10 minutes

Cook: 20 minutes

Yield: 8 servings

• 1 large onion, chopped
• 3 celery stalks, chopped
• one half green pepper, chopped
• 2 garlic gloves, minced
• 1/4 cup butter
• 1 can (10 oz) diced tomatoes and green chilies, undrained
• 8 oz fresh mushrooms, sliced
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1 pound catfish fillets, cubed (about 4 fillets)
• 2 cups cooked rice
• 2 green onions, sliced

1. In a saucepan coated with cooking spray over medium-high heat, saute onion, celery, green pepper and garlic in butter until tender, about 10 minutes.
2. Meanwhile, cook rice according to package directions.
3. Add the tomatoes, mushrooms, cayenne and salt to the vegetable mixture and bring to a boil. Add catfish.
4. Reduce heat; cover and simmer until fish flakes easily with a fork, about 10 minutes.
5. Add cooked rice and green onions to the mixture.

Nutrition: (1 serving) 178 calories, 8.2 g fat, 4.3 g saturated fat, 37.5 mg cholesterol, 194.5 mg sodium, 15.9 g carbohydrate, 1.7 g fiber, 2.1 g sugars, 9.7 g protein.

Southwest Lasagna Rolls

Another different style recipe that crosses Mexican food with Italian. On the scale of 1-10, I would rate it about a seven. It had a good Mexican taste that blended well with the ricotta cheese and the lasagna noodles. Noah, however, ruined it when he said it looked like cat throw up, which after he said it, the mix between the noodles does kind of show resemblance. He did eventually eat it and liked it once he tried it.

Cost: About $10.50 ($1.31 per serving) - Chili Man Black Bean Vegetarian Chili 15 oz ($1.55), Schnucks Part Skim Ricotta Cheese 15 oz ($2.19), Schnucks Shredded Mexican Cheese 8 oz ($1.89), Schnucks Mild Diced Green Chilies 4 oz ($0.69), Schnucks Taco Seasoning Mix ($0.43), Taco Bell Thick n Chunky Salsa 16 oz ($2.19), Kroger Lasagna Noodles ($1.59).

Prep: 20 minutes

Bake: 35 minutes

Yield: 8 servings

• 1 can (15 oz) fat-free vegetarian chili
• 1 carton (15 oz) part skim ricotta cheese
• 1 cup (4 oz) shredded Mexican cheese
• 1 can (4 oz) chopped green chilies
• 1 teaspoon taco seasoning
• 1/4 teaspoon salt
• 8 lasagna noodles, cooked and drained
• 1 jar (16 oz) salsa

1. In a large bowl, combine the chili, cheeses, chilies, taco seasoning and salt. Spread about 1/2 cup on each noodle; carefully roll up.
2. Place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray.
3. Cover and bake at 350 for 25 minutes. Uncover; top with salsa. Bake 10 minutes longer or until heated through.

Nutrition: (1 lasagna roll) 257 calories, 7.0 g fat, 3.8 g saturated fat, 23.3 mg cholesterol, 742.2 mg sodium, 34.6 g carbohydrate, 3.6 g fiber, 6.3 g sugars, 14.0 g protein.

Savory 'n' Saucy Baked Beans

This recipe is a nice way to dress up the traditional canned baked beans quickly and inexpensively. I've now started using organic canned items when available because they have a lot less sodium than the normal canned food. Even the low-sodium items had about half as much sodium in the organic version. The recipe calls for 1/2 teaspoon of pepper, which will make it a little spicy, so you can cut that down if you want a more mild version.

Cost: About $5 ($0.83 per serving) - Baked Beans ($1.87), diced tomatoes ($1.09), green pepper ($0.89), celery ($1.49)

Prep: 5 minutes

Cook: 20 minutes

Yield: 6 servings

• 1/2 cup chopped onion
• 1/2 cup chopped green pepper
• 1/2 cup chopped celery
• 1 can (28 oz) vegetarian baked beans
• 1 can (14 1/2 oz) organic no salt added diced tomatoes, drained
• 1/2 teaspoon pepper
• 1/4 teaspoon No Salt
• 1/4 teaspoon garlic powder

1. In a large saucepan coated with cooking spray, cook the onion, green pepper and celery for 3 minutes or until tender.
2. Stir in beans, tomatoes, pepper, salt and garlic powder. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes.

Nutrition: (3/4 cup) 175 calories, 0.0 g fat, 0.0 g saturated fat, 0.0 mg cholesterol, 680.5 mg sodium, 39.0 g carbohydrate, 7.2 g fiber, 17.3 g sugars, 7.7 g protein.

Cheesy Potato Soup

The soup was very thick and cheesy and had a lot of vegetables in it, but not a lot of flavor. It tasted alright after we added some salt to add a little more flavor. The leftovers didn't taste as good as it did right out of the pot.

Prep: 10 minutes
Cook: 20 minutes
Yield: 10 servings

• 2 cups diced peeled potatoes
• 1 cup shredded carrot
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 3 1/2 cups reduced-sodium chicken broth
• 6 tablespoons cornstarch
• 3 1/2 cups fat-free evaporated milk
• 2 cups (8 ounces) finely shredded reduced-fat cheddar cheese

1. In a large saucepan, combine the potatoes, carrot, onion, celery and broth. Cover and simmer until potato is tender, about 12 minutes. Mash mixture with a potato masher.
2. Combine cornstarch and milk until smooth; gradually add to the vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Add cheese; stir until melted.

Nutrition: (1 cup) 173 calories, 3.1 g fat, 1.6 g saturated fat, 8.0 mg cholesterol, 153 mg sodium, 26.0 g carbohydrate, 1.0 g fiber, 12.8 g sugars, 9.8 g protein.

Mediterranean Pork and Orzo

A fun medley of different types of food. It was very easy and quick to make. The flavor is a little bland, but I enjoyed all of the pork and pasta.

Cost: About $19.00 (About $3.17 per serving) - Tenderloin ($10.18), orzo ($1.00), spinach ($2.49), tomatoes ($2.50), feta cheese ($2.49).

Prep: 10 minutes
Cook: 20 minutes
Yield: 6 servings

• 2 pork tenderloins (3/4 pound each)
• 1 tablespoon ground pepper
• 2 tablespoons olive oil
• 3 quarts water
• 1 1/4 cups uncooked orzo pasta
• 1/4 teaspoon salt
• 1 package (6 oz) fresh baby spinach
• 1 cup grape tomatoes, halved
• 3/4 cup crumbled feta cheese

1. In a large nonstick skillet cook port with ground pepper in oil over medium heat for 8-10 minutes or until no longer pink.
2. Meanwhile, in a large saucepan, bring water to a boil. Stir in orzo and salt; cook, uncovered, for 8 minutes. Stir in spinach; cook 45-60 seconds longer or until orzo is tender and spinach is wilted.
3. Add tomatoes to the pork; cook and stir for 1 minute or until heated through. Drain orzo mixture; toss with pork mixture and feta cheese.

Nutrition: (2/3 cup pork mixture with 2/3 cup orzo) 372 calories, 9.5 g fat, 2.9 g saturated fat, 69.6 mg cholesterol, 306 mg sodium, 39.3 g carbohydrate, 2.4 g fiber, 2.2 g sugar, 37.7 g protein.

Roast Chicken with Potatoes and Butternut Squash

The roast chicken was just your typical version, but the butternut squash and red potatoes were what made this meal really good. This was the first time I had tried butternut squash, it I would have to say that it is now my favorite type of squash. It has a really smooth, buttery-sweet taste that went well with the chicken and the potatoes. I liked that the vegetables were on the roasting pan around the chicken instead of soaking in the juice of the meat.

Prep: 15 minutes
Cook: 1 hour 30 minutes
Yield: 4 servings
Cost: $1.62 per serving (about $7.50)

• 2 tablespoons minced garlic, divided
• 1 teaspoon salt, divided
• 3/4 teaspoon ground pepper, divided
• 1/2 teaspoon dried sage
• 1 (3 1/2 pound) roasting chicken
• Cooking spray
• 12 ounces red potatoes, cut into wedges
• 1 1/2 cups cubed peeled butternut squash (about 8 ounces)
• 2 tablespoons butter, melted

1. Preheat oven to 400
2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl.
3. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
4. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken.
5. Bake at 400 for 1 1/2 hours or until a thermometer inserted into meaty part of thigh registers 165. Let stand 10 minutes. Discard skin.

Nutrition: (3 ounces check and about 3/4 cup vegetables): 399 calories, 12.1 g fat, 5 g saturated fat, 3.2 mono fat, 1.7 g poly fat, 43.8 g protein, 25.9 g carbohydrate, 3.4 g fiber, 147 mg cholesterol, 3.5 mg iron, 791 mg sodium, 77 mg calcium.

Onion-Garlic Bubble Bread

This bread is delicious and very easy to make. It's also very inexpensive. Each loaf makes 24 servings, but it's very hard to eat just one or even just a couple pieces. The bread goes great with spaghetti or any other Italian dishes. We've made it without the sweet onion as well, and I like it better without the onions. It tastes almost like a very soft and moist garlic bread.

Cost: About $2 (about $0.08 per serving) - Bread dough ($4.49 for five loaves)

Prep: 10 minutes + 1 hour rising

Bake: 20 minutes

Yield: 24 servings

• 1 loaf (1 pound) frozen bread dough, thawed
• 1/2 cup finely chopped sweet onion
• 1/2 cup butter, melted
• 2 garlic cloves, minced
• 1 teaspoon dried parsley flakes
• 1/4 teaspoon salt

1. Divide dough into 24 pieces.
2. In a small bowl, combine the remaining ingredients. Dip each piece of dough into butter mixture; place in a 10-in. fluted tube pan coated with cooking spray.
3. Cover and let rise in a warm place until doubled, about 1 hour.
4. Bake at 375 for 15-20 minutes or until golden brown. Serve warm.

Nutrition: (1 piece) 79 calories, 4.0 g fat, 2.3 g saturated fat, 10.0 mg cholesterol, 149.5 mg sodium, 8.8 g carbohydrate, 0.4 g fiber, 0.0 g sugars, 1.7 g protein.

Turkey Sloppy Joes

I made these sloppy joes on a Saturday and cooked them the slow way in the slow cooker. The taste blended together quite well. I found the turkey to be a good alternative to beef sloppy joes.

Cost: About $7.00 (about $0.88 per serving) - Turkey ($2.39), celery ($1.49), green pepper ($0.50), tomato soup ($1.49), hamburger buns ($0.88).

Prep: 15 minutes
Cook: 4 hours

Yield: 8 servings

• 1 pound ground turkey
• 1 small onion, chopped
• 1/2 cup chopped celery (about 4 stalks)
• 1/4 cup chopped green pepper
• 1 can (10 3/4 ounces) reduced-fat reduced-sodium condensed tomato soup, undiluted
• 1/2 cup ketchup
• 1 tablespoon brown sugar
• 2 tablespoons prepared mustard
• 1/4 teaspoon pepper
• 8 hamburger buns, split

1. In a large saucepan coated with cooking spray, cook the turkey, onion, celery and green pepper over medium heat until meat is no longer pink; drain if necessary.
2. Stir in the soup, ketchup, brown sugar, mustard and pepper.
3. Transfer to a 3-qt. slow cooker. Cover and cook on low for 4 hours. Serve on buns.

Note: If you don't have 4 hours to wait, you can make it on the stove top. Follow all the directions in step 1. Then, bring the mixture to a boil. Reduce heat; cover and simmer for 20 minutes to heat through and allow the flavors to blend.

Nutrition: (1 sandwich) 352 calories, 15.9 g fat, 3.8 g saturated fat, 42.5 mg cholesterol, 725.1 mg sodium, 37.8 g carbohydrate, 2.9 g fiber, 10.0 g sugars, 14.5 g protein.

Hearty Brunch Potatoes

I really enjoyed these potatoes and thought they were really good. Tamara didn't think there was enough flavor, but I thought it was plenty. If you wanted to add more flavor to it, you could probably boil the potatoes in chicken stock or add a little stock to the mixture before you bake it.

Cost: About $8.50 ($1.42 per serving) - Potatoes ($1.79), green pepper ($0.50), red pepper ($1.49), corn ($1.25), turkey sausage ($3.29).

Prep: 25 minutes

Bake: 35 minutes

Yield: 6 servings

• 7 medium potatoes, peeled and cut int 1/2-inch cubes
• 1/2 cup chopped green pepper (about a half of a pepper)
• 1/2 cup chopped sweet red pepper (about a half of a pepper)
• 1/2 cup frozen corn
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 package smoked turkey sausage links (about 12 links)
• 2 tablespoons olive oil
• 1/4 teaspoon pepper

1. Place potatoes in a saucepan and cover with water. Bring to a boil; reduce heat. Cook, uncovered, just until tender, about 10 minutes.
2. Meanwhile, in a skillet coated with cooking spray, saute peppers, corn, onion and garlic until tender.
3. Cut sausage into small chunks; add to vegetable mixture. Cook, uncovered, for 6-8 minutes or until heated through.
4. Drain the potatoes; add to vegetable mixture. Add oil and pepper; mix well.
5. Transfer to an ungreased 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350 for 35 minutes or until heated through.

Nutrition: (1/6th of meal) 275 calories, 9.4 g fat, 2.0 g saturated fat, 36.7 mg cholesterol, 328.5 mg sodium, 37.0 g carbohydrate, 3.6 g fiber, 4.6 g sugars, 12.0 g protein.

Shrimp with Creole Sauce

If you like shrimp, you'd like this recipe. Noah and I ate them up, but Noah prefers the shrimp just plain. Tamara and Shelby both at least tried it and said it wasn't too bad. Although, Noah and I won't complain because it just means more shrimp for us.

Cost: About $17 - Green pepper ($.50), celery ($1.49), tomatoes ($0.99), parsley ($1.39), tomato paste ($0.60), shrimp ($11.98).

Prep: 10 minutes

Cook: 25 minutes

Yield: 10 servings

• 1 large onion, chopped
• 1/2 cup finely chopped green pepper
• 1 celery rib with leaves, finely chopped
• 1 tablespoon canola oil
• 3 garlic cloves, minced
• 1 can (28 ounces) whole tomatoes
• 1/4 cup minced fresh parsley
• 1/4 cup water
• 1/4 cup tomato paste
• 2 tablespoons lime juice
• 1 teaspoon dried thyme
• 3/4 teaspoon salt
• 1/2 teaspoon dried oregano
• 1/2 teaspoon hot pepper sauce
• 1/4 teaspoon ground allspice
• 2 pound bag frozen cooked cocktail shrimp, thawed

1. In a large nonstick skillet, saute the onion, green pepper and celery in oil for 3-4 minutes. Add garlic; cook 1 minute longer.
2. Drain tomatoes, reserving juice; add juice to skillet. Mash tomatoes and add to skillet.
3. Stir in the parsley, water, tomato paste, lime juice and seasonings. Bring to a boil. Reduce heat; simmer, uncovered for 15 minutes or until thickened.
4. Serve warm with shrimp.

Nutrition: (12 shrimp with 1/3 cup sauce) 133 calories, 2.6 g fat, 0.1 g saturated fat, 176 mg cholesterol, 971.4 mg sodium, 6.6 g carbohydrate, 1.5 g fiber, 3.7 g sugars, 20.5 g protein.

Asian Shrimp Soup

A very flavorful and delicious Asian soup. Shelby said it reminded her of the soup you get at the Japanese steakhouse, but this version has a lot more vegetables in it. Tammy and Shelby both don't like shrimp, but they ate it in the soup and liked it. If you don't want to use shrimp, you could substitute a little bit of cooked chicken or pork. Very low in calories, but if you're watching your sodium intake, the soup has more than half of your daily allowance per serving.

Cost: About $13. - Spaghetti ($1.59), mushrooms ($1.96), corn ($1.25), teriyaki sauce ($2.75), lettuce ($1.99), shrimp ($2.69), green onion ($0.59).

Prep: 15 minutes

Cook: 20 minutes

Yield: 8 servings

• 2 ounces uncooked thin whole wheat spaghetti, broken into 1-inch pieces
• 6 cups water plus 2 tablespoons water, divided
• 6 chicken bouillon cubes
• 1 teaspoon salt
• 12 oz package sliced mushrooms
• 1 cup frozen corn
• 2 teaspoons cornstarch
• 1 tablespoon reduced-sodium teriyaki sauce
• 2 cups thinly sliced romaine lettuce
• 1 can (4 ounces) small shrimp, rinsed and drained
• 4 green onions, sliced

1. Cook pasta according to package directions; drain.
2. In a saucepan, combine 6 cups water, chicken bouillon and salt; bring to a boil.
3. Stir in the mushrooms and corn. Reduce the heat; cook, uncovered, until vegetables are tender.
4. Combine cornstarch, teriyaki sauce and 2 tablespoons water until smooth; stir into soup. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened.
5. Reduce the heat; add the lettuce, shrimp, green onion and spaghetti; heat through.

Nutrition: (1 cup) 69 calories, 0.4 g fat, 0 g saturated fat, 28.8 mg cholesterol, 1435.5 mg sodium, 11.3 g carbohydrate, 1.5 g fiber, 2.2 g sugars, 4.1 g protein.

Tuna Noodle Casserole

Took a chance and tried making this tuna noodle casserole for dinner on Thursday. I never have really cared much for tuna casserole. This recipe was alright. If your diet allows, salt and pepper along with possibly some shredded cheese would add a little more flavor to it. Without, it was a little bit bland. However, it was inexpensive to make and the serving size is a lot.

Cost: About $10. - Cream of Celery Soup ($1.49x2), tuna fish (1.39x2) ,yolk-free wide noodles ($1.99), peas ($1.25), pimientos ($0.89).

Prep: 20 minutes
Cook: 30 minutes
Yield: 8 servings

• 2 cans (10 3/4 ounces) reduced-fat reduced-sodium condensed cream of celery soup, undiluted
• 1 cup fat-free milk
• 4 cups cooked yolk-free wide noodles (12 oz bag)
• 2 cups frozen peas, thawed
• 2 cans (6 ounces) light water-packed tuna, drained and flaked
• 1 jar (2 ounces) diced pimientos, drained
• 4 tablespoons dry bread crumbs
• 2 tablespoons butter, melted

1. In a large bowl, combine soup and milk until smooth. Add the noodles, peas, tuna and pimientos; mix well.
2. Pour into a 10 in. baking dish coated with cooking spray. Bake, uncovered, at 400 for 25 minutes . Toss crumbs and butter; sprinkle over the top. Bake 5 minutes longer or until golden brown.

Nutrition: (1 cup) 209 calories, 5.3 g fat, 2.5 g saturated fat, 33.4 mg cholesterol, 803.4 sodium, 23.5 g carbohydrate, 2.6 g fiber, 4.3 g sugars, 15.0 g protein.

Chicken 'n' Bean Tacos

On Wednesday we made Chicken 'n' Bean Tacos. The tacos were done in a jiffy. The combination of black beans with the chicken and tomatoes were a good change of pace. We also added salsa to them. The recipe could also be made using pinto beans, kidney beans, cannellini beans or chickpeas.

Cost: About $12 - Chicken ($4.00), black beans ($1.38), parsley ($1.39), tortillas ($1.75), cheese ($2.00), tomatoes ($1.01).

Prep: 10 minutes
Cook: 20 minutes
Yield: 1 Dozen

• 1 1/2 pound boneless skinless chicken breasts, cut into bite-size pieces
• 1 medium onion
• 2 garlic cloves, minced
• 1 can (15 ounces) black beans, undrained
• 1/4 cup minced fresh parsley
• 2 teaspoons ground cumin
• 1/4 teaspoon pepper
• 12 corn tortillas (6 inches), warmed
• 1/2 cup shredded reduced-fat cheddar cheese
• 1 cup chopped fresh tomatoes

1. In a nonstick skillet, saute the chicken, onion and garlic until juices run clear. Stir in the beans, parsley, cumin and pepper; heat through.
2. Spoon 1/3 cup down the center of each tortilla; sprinkle with cheese and tomatoes. Fold in half; serve immediately.

Nutrition: (1 taco) 171 calories, 3.6 g fat, 1.4 g saturated fat, 37.5 mg cholesterol, 300.1 mg sodium, 17.1 g carbohydrate, 3.6 g fiber, 1.5 g sugar, 17.9 g protein.

Sweet-and-Sour Chicken

We made this sweet-and-sour chicken stir fry for dinner on Tuesday. The original recipe came out a little too sweet, so I've modified the recipe a little to try and tone down the amount of sauce. The meal was easy to prepare and affordable.

Cost: About $12 - Chicken ($4.00), zucchini ($0.61), snow peas ($0.77), green pepper ($0.75), pineapple juice ($2.39), pinapple chunks ($1.15), rice ($1.75).

Prep/Total Time: 30-45 minutes

Yield: 8 servings

• 1 1/2 pound boneless skinless chicken breasts, cut into strips
• 2 medium carrots, sliced
• 1 medium onion, chopped
• 1 1/2 teaspoons canola oil
• 1 small zucchini, sliced
• 1 cup snow peas
• 1 medium green pepper, cut into strips (or red pepper)
• 4 1/2 tablespoons sugar
• 3 tablespoons cornstarch
• 1/8 teaspoon pepper
• 9 ounces pineapple juice
• 4 1/2 tablespoons ketchup
• 3 tablespoons lemon juice
• 3 tablespoons reduced-sodium soy sauce
• 1 can (8 ounces) unsweetend pineapple chunks, drained
• 4 cups hot cooked rice

1. In a nonstick skillet, cook the chicken, carrot and onion in oil until chicken is browned. Add the zucchini, peas and red pepper; cook and stir until vegetables are crisp-tender.
2. In a bowl, combine sugar, cornstarch, pepper and pineapple juice until smooth. Stir in the ketchup, lemon juice and soy sauce. Pour over the chicken mixture. Add the pineapple. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice.

Nutrition: (1/2 cup mixture with 1/2 cup rice) 307 calories, 3.6 g fat, 0.4 g saturated fat, 48.8 mg cholesterol, 499.7 mg sodium, 41.8 g carbohydrate, 11.7 sugar, 2.8 g fiber, 22 g protein.

Tex-Mex Lasagna

Tonight we had Tex-Mex Lasagna, which combines Mexican food with Lasagna for a very tasty dinner. It was a little bit more expensive to make due to the lean beef and all the cheeses, but would definitely be a recipe we would make again. One of the few drawbacks about the meal is the large amount of sodium in each serving at about 1,200 mg. The meal made 12 generous portions. We used mild salsa and chose Mexican cheese rather than Monterey Jack cheese. We also didn't use the green onions since our grocery store did not have any in stock this week.

Cost: $18.00 - .99 lb 92% Lean Ground Beef ($3.54), 16 oz refried beans ($0.81), 15 oz black beans ($1.38), frozen corn ($1.25), jalapeno ($0.26), 15 oz tomato sauce ($0.81), salsa ($1.59), Barilla Lasagna No Boiling ($2.45), Mexican cheese ($2.00), 2% cheddar cheese ($2.00), sour cream ($0.89), avocado ($0.99).

Prep/Total Time: 20 minutes prep, 45 minutes cook

Yield: 12 servings

• 1 pound lean ground beef
• 1 can (16 ounces) refried beans
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup frozen corn, thawed
• 1 jalapeno pepper, seeded and chopped
• 1 envelope taco seasoning
• 1 can (15 ounces) tomato sauce, divided
• 2 1/2 cups salsa
• 12 no-cook lasagna noodles
• 1 1/2 cups (6 ounces) shredded Monterey Jack cheese or Mexican cheese blend
• 1 1/2 cups (6 ounces) shredded 2 % cheddar cheese
• 1 cup (8 ounces) fat-free sour cream
• 1 medium ripe avocado, peeled and cubed
• 4 green onions, thinly sliced

1. In a large nonstick skillet, cook beef over medium heat until no longer pink; drain. Stir in the beans, corn, jalapeno, taco seasoning and 3/4 cup tomato sauce.
2. Combine salsa and remaining tomato sauce. Spread 1/4 cup into a 13-in. x 9-in. x 2 in. baking dish coated with cooking spray. Layer with four noodles (noodles will overlap slightly, half of the meat sauce, 1 cup salsa mixture, 1/2 cup Monterey Jack cheese and 1/2 cup cheddar cheese. Repeat layers. Top with the remaining noodles, salsa mixture and cheeses.
3. Cover and bake at 350 for 45-50 minutes or until edges are bubbly and cheese is melted. Let stand for 10 minutes before cutting. Serve with sour cream, avocado and onions.

Nutrition: (1 piece) 375 calories, 17.7 g fat, 9.5 g saturated fat, 66.8 mg cholesterol, 1,193 mg sodium, 27.7 g carbohydrate, 5.3 g sugar, 5.8 g fiber, 26.2 g protein.

Slow-Cooked Pork Roast

For Sunday dinner this week, we had slow-cooked pork roast with mashed potatoes and green beans. The sauce for the recipe had a nice sweet and tangy taste that also went well on the mashed potatoes. After cooking, we shredded the pork with a fork and served it with the sauce that I had added two tablespoons of cornstarch and reheated to thicken. I had two servings of the meat (6 ounces), which was more than enough to fill my appetite. It also made plenty for leftovers to have for lunch the next day.

Cost: $15 - Apple Juice ($1.59), Crushed Pineapples ($1.15), Barbecue Sauce ($1.49), Lemon ($0.49), 3.2 lb Pork Loin ($10.14).

Prep/Total Time: 20 minutes prep, 4 hours + standing time

Yield: 12 servings

• 1 can (20 ounces) unsweetened crushed pineapple, undrained
• 1 cup barbecue sauce
• 2 tablespoons natural apple juice
• 1 teaspoon dried rosemary, crushed or 1 tablespoon minced fresh rosemary
• 2 teaspoons grated lemon peel
• 1 teaspoon minced garlic
• 1 teaspoon Liquid Smoke
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 boneless pork loin (3 pounds)

1. In a saucepan, combine the pineapple, barbecue sauce, apple juice, rosemary, lemon peel, garlic, Liquid Smoke, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered for 3 minutes. Meanwhile, in a nonstick skillet coated with cooking spray, brown the pork roast.
2. Place the roast in a 5-qt. slow cooker. Pour sauce over roast and turn to coat. Cook on high for 4 hours or on low for 6-7 hours. Let stand 15 minutes before carving.

Nutrition: (3 ounces cooked with 1/4 cup sauce) 199 calories, 2.7 g fat, 1.1 g saturated fat, 53.3 mg cholesterol, 306 mg sodium, 19.7 g carbohydrate, 0.5 g fiber, 14.1 g sugar, 22.4 g protein.

Chocolate Angel Food Cake

We had chocolate angel food cake for dessert after dinner tonight and were really pleased with the taste. The cake was able to satisfy Tammy's constant craving for sweets and chocolate and yet was only 184 calories per slice. However, we both were forced to have two slices of it.

I don't have a tube pan yet, so I made it using just a normal cake pan. The cake came out in a mushroom shape, but the taste was still good. Next time I make it though, I'll have to invest in the tube pan to help with the look of the cake.

The total cost to make the cake for us was about $9.50 with almost half of the cost coming from the raspberries. The angel food cake mix was $2.25, the frozen raspberries were $3.99, the generic whipped topping was $1.15 and the baking cocoa was $2.19.

Prep/Total Time: 15 minutes prep, 35 minutes bake, 1 hour cool

Yield: 12 servings

• 1 package (16 ounces) angel food cake mix
• 1 1/4 cups cold water
• 1/2 cup baking cocoa

Raspberry Sauce

• Sugar substitute equivalent to 1/4 cup sugar (splenda)
• 2 teaspoons cornstarch
• 1 package (12 ounces) frozen unsweetened raspberries, thawed
• 1 1/4 cups reduced-fat whipped topping

1. In a large mixing bowl, beat cake mix and water on low speed for 30 seconds. Beat on high for 45 seconds. Add cocoa; beat on high 15 seconds longer.
2. Gently spoon into an ungreased 10-in. tube pan. Cut through the batter with a knife to remove air pockets. Bake on the lowest oven rack at 350 for 35-40 minutes or until lightly browned and entire top appear dry. Immediately invert pan; cool completely, about 1 hour.
3. In a saucepan, combine the sugar substitute and cornstarch. Add raspberries; stir until blended. Bring to a boil; cook and stir for 2 minutes or until the mixture is thickened. Remove saucepan from the heat; cool.
4. Run a knife around side and center tube of pan; remove the cake. Strain the raspberry sauce; spoon over cake slices. Dollop with whipped topping.

Nutrition: (1 slice) 184 calories, 2 g fat, 1 g saturated fat, 0 mg cholesterol, 329 mg sodium, 38 g carbohydrate, 2 g fiber, 4 g protein.

Steak Fajitas

Today Shelby and I made steak fajitas for dinner. The recipe we used was really easy to throw together and quick to make. I thought the fajitas were really good, but everybody else felt like it was a little too spicy. If I made them again, I would only use about 1/8 teaspoon of pepper and use a mild salsa rather than a medium to try and lessen the spiciness to please everybody.

The grocery store didn't have much of a selection this week on sirloin steak, so we ended up having to buy the higher priced top end cut. I cut off most of the visible fat before cooking the meat. We also used whole wheat tortillas instead of the regular flour tortillas. The recipe serving suggestion of 3/4 a cup was rather high, so we put less on each tortilla and made eight with the mix.

Other additions to this meal that you could do would be to add more of a variety of different colored peppers and topping with cheese and sour cream.

The total cost for us to make the meal was just over $16. This included a hefty $10.31 for the 1.29 pounds of sirloin steak, $2.19 for the whole wheat tortillas (package of eight), $1.79 for the medium generic salsa and $.75 for the green bell pepper. All of the other ingredients were things we already had in supply.

Prep/Total Time: 20-30 minutes

Yield: 5 servings

• 1 pound boneless beef sirloin steak, cut into thin 3-inch strips
• 2 teaspoons canola oil
• 1 medium green pepper, cut into thin strips
• 1 medium onion, quartered and thinly sliced
• 3 garlic cloves, minced
• 1/2 teaspoon chili powder
• 1/4 teaspoon dried oregano
• 1/4 teaspoon pepper
• 1 cup salsa or picante sauce
• 5 flour tortillas (8 inches), warmed

1. In a nonstick skillet, brown beef in oil; drain. Add the green pepper, onion, garlic, chili powder, oregano and pepper. Cook and stir for 5 minutes or until vegetables are crisp-tender. Add salsa; cook 3 minutes longer or until heated through.
2. Spoon 3/4 cup beef mixture down the center of each tortilla. Fold one side over filling and roll up. Serve immediately.

Nutrition: (1 fajita) 313 calories, 9 g fat, 2 g saturated fat, 51 mg cholesterol, 515 mg sodium, 32 g carbohydrate, 3 g fiber, 23 g protein.

Three-Bean Chili

We made the chili on a cold Wednesday night, and it really hit the spot. The chili was surpisingly tasty, which was a little surprising since I'm a meat eater and there was no meat in it. The entire family loved it, and it was one of the few times we didn't have to fight with the children to eat their dinner.

The chili was really easy to make since most of the recipe is just putting in different canned goods. I had Shelby help me make the meal, and she had a good time cooking. It was really easy to cook since there was not a lot of prep time and the only thing needing to be cut was the squash. When we made the chili, squash wasn't really in season, but we were able to find three small yellow squash in the organic section that tasted just fine.

The serving size is big, yet only 179 calories, so it was not a problem for me to have two servings and feel full after. The 10 g of fiber and 10 g of protein per serving was also a plus and helped control hunger after.

The meal was under $10 and made plenty of leftovers. The cost of our supplies were Tomato paste ($0.60), Chili Beans ($1.19), Tomato Sauce ($1.19), Kidney Beans ($0.69), Stewed Tomatoes ($1.00), Pinto Beans ($0.69), Frozen Corn ($1.25), Yellow Squash ($0.81) for a total cost of $7.42. We used the leftovers for lunch the next day, and even Shelby wanted to take some with her to Daycare for lunch, which we allowed.

Prep/Total Time: 30-45 minutes

Yield: 10 servings

• 2 1/4 cups water
• 1 can (16 ounces) kidney beans, rinsed and drained
• 1 can (15 1/2 ounces) chili beans, undrained
• 1 can (15 ounces) pinto beans, rinsed and drained
• 1 can (15 ounces) tomato sauce
• 1 can (14 1/2 ounces) no-salt added stewed tomatoes
• 1 can (6 ounces) tomato paste
• 1 tablespoon chili powder
• 1 teaspoon dried oregano
• 1 teaspoon minced garlic
• 1 1/2 cups fresh or frozen corn
• 1 1/2 cups coarsely chopped yellow summer squash

1. In a Dutch oven, combine the water, beans, tomato sauce, tomatoes, tomato paste and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
2. Add the corn and squash. Bring to a boil. Reduce heat; simmer 10 minutes longer or until the squash is tender.

Nutrition: (1 cup) 179 calories, 1 g fat, Trace saturated fat, 0 mg cholesterol, 491 mg sodium, 37 g carbohydrate, 10 g fiber, 10 g protein.