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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.