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.

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.

Barbecued Turkey Pizza

Prep/Total Time: 20 minutes + standing prep, 25 minutes bake

Yield: 8 servings

• 1 cup water (70 to 80 degrees)
• 2 tablespoons olive oil
• 1 tablespoon sugar
• 1 teaspoon salt
• 3 cups all-purpose flour
• 2 teaspoons active dry yeast
• 3/4 cup barbecue sauce
• 1 1/2 cups cubed cooked turkey breast
• 1/2 cup fresh or frozen corn, thawed
• 1 small red onion, julienned
• 1 small green pepper, julienned
• 1 garlic clove, minced
• 1 cup (4 ounces) shredded park-skim mozzarella cheese
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/4 cup grated Parmesan cheese

1. In a bread machine pan, place the first six ingredients in order suggested by manufacturer. Select dough setting (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
2. When cycle is complete, turn dough onto a lightly floured surface. Punch down; cover and let stand for 10 minutes. Roll dough into a 14-in. circle. Transfer to a 14-in. pizza pan coated with cooking spray; build up edges slightly.
3. Spread barbecue sauce over crust. Layer with half of the turkey, corn, onion, green pepper, garlic and cheese. Repeat layers. Bake at 400 for 25-30 minutes or until the crust is golden brown.

Nutrition: (1 slice) 366 calories, 9 g fat, 4 g saturated fat, 38 mg cholesterol, 663 mg sodium, 52 g carbohydrate, 2 g fiber, 20 g protein.

Comments: This is the first time I’ve tried making pizza and it turned out great. The dough was perfect, and we’ll use that recipe to make other kinds of pizza. We didn’t have cubed turkey breast so I used about 5 chicken tenders that I grilled and chopped up.

Ham Mushroom Fettuccine

Prep/Total Time: 25 minutes

Yield: 6 servings

• 12 ounces uncooked fettuccine
• 3/4 pound fully cooked lean ham, cubed
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1/2 pound fresh mushrooms, sliced
• 1 tablespoon all-purpose flour
• 1/2 teaspoon dried rosemary, crushed
• 1/4 teaspoon pepper
• 1 1/4 cups fat-free evaporated milk
• 1/2 cup frozen peas, thawed
• 2 tablespoons reduced-fat sour cream

1. Cook fettuccine according to package directions. Meanwhile, in a large skillet, sauté ham in oil until lightly browned. Remove with a slotted spoon and set aside. Add onion to skillet; sauté for 4 minutes. Add mushrooms; sauté three minutes longer.
2. Stir in the flour, rosemary and pepper until blended. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add peas and sour cream. Cook 2 minutes longer. Drain fettuccine; stir into the mushroom mixture. Add ham; heat through.

Nutrition: (1 1/3 cups) 334 calories, 8 g fat, 1 g saturated fat, 29 mg cholesterol, 876 mg sodium, 46 g carbohydrate, 3 g fiber, 21 g protein.

Comments: A great way to use up leftover ham and a nice alternative to other fettuccine recipes. We used turkey ham for the recipe.

Oven-Fried Chicken

Prep/Total Time: 10 minutes prep, 40 minutes bake

Yield: 6 servings

• 1/2 cup cornmeal
• 1/2 cup dry bread crumbs
• 1 teaspoon dried tarragon
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon pepper
• 3 egg whites
• 2 tablespoons fat-free milk
• 1/2 cup all-purpose flour
• 6 bone-in chicken breast halves (6 ounces each)
• Refrigerated butter-flavored spray

1. In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
2. Place in a 15-in. x 10-in. x 2-in. baking pan coated with cooking spray. Bake, uncovered, at 350 for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until juices run clear.

Nutrition: (1 chicken breast) 248 calories, 2 g fat, 1 g saturated fat, 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber 30 g protein.

Comments: Not a huge fan of oven-fried chicken compared to normal fried chicken. The tastes don’t even compare. This wouldn’t be at the top of the list for low-fat meals to prepare with bone-in chicken breasts.

Refried Bean Enchiladas

Prep/Total Time: 20 minutes prep, 20 minutes bake

Yield: 6 servings

• 2 cups vegetarian refried beans
• 1 cup (8 ounces) 1% cottage cheese
• 1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese, divided
• 1 tablespoon olive oil
• 4 1/2 teaspoons all-purpose flour
• 1 tablespoon chili powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 1/2 cups water
• 1 teaspoon cider vinegar
• 1/2 teaspoon dried minced onion
• 12 flour tortillas (6 inches)

1. In a large bowl, combine the beans, cottage cheese and 1 cup cheddar cheese; set aside. For sauce, in a large nonstick skillet, whisk the oil, flour, chili powder, garlic powder and salt until smooth. Gradually stir in the water, vinegar and onion. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat.
2. Dip both sides of each tortilla into sauce. Place about 1/2 cup bean mixture down the center of each tortilla. Roll up and place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Pour remaining sauce over top; sprinkle with remaining cheese. Cover and bake at 350 for 20-25 minutes or until heated through.

Nutrition: (2 enchiladas) 384 calories, 11 g fat, 5 g saturated fat, 22 mg cholesterol, 729 mg sodium, 48 g carbohydrate, 7 g fiber, 24 g protein.

Comments: Another flavorful and delicious vegetarian meal that is easy to make. This is another meal that could be prepared ahead of time.

Pork Chops with Red Cabbage

Prep/Total Time: 30 minutes

Yield: 5 servings

• 5 boneless pork loin chops (4 ounces each)
• 1 tablespoon olive oil
• 1 jar (16 ounces) shredded sweet-and-sour red cabbage, undrained
• 1 can (8 ounces) unsweetened pineapple chunks, drained
• 1 tablespoon minced fresh parsley
• 1 teaspoon dried minced onion
• 1 teaspoon dried oregano
• 1/4 teaspoon coarsely ground pepper
• Dash celery seed
• 1 small onion, peeled and halved

1. In a large nonstick skillet, brown pork chops on both sides in oil. In a bowl, combine the cabbage, pineapple, parsley, dried onion, oregano, pepper and celery seed. Cut each onion half into eight wedges; place over pork chops. Top with cabbage mixture.
2. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until meat juices run clear and onions are tender.

Nutrition: (1 pork chop with 1/2 cup cabbage mixture) 336 calories, 8 g fat, 2 g saturated fat, 57 mg cholesterol, 67 mg sodium, 43 g carbohydrate, 1 g fiber, 23 g protein.

Comments: This complete meal has a lot of sweet and salty taste with the cabbage and pineapple combined with the pork chop. We cut out the bone from our pork loin chops to make them boneless.