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.

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.

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.

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.

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.

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.

Five-Veggie Stir-Fry

Prep/Total Time: 20 minutes

Yield: 4 servings

• 2 tablespoons cornstarch
• 2 tablespoons sugar
• 1/2 teaspoon ground ginger
• 1 cup orange juice
• 1/4 cup reduced-sodium soy sauce
• 2 garlic cloves, minced
• 2 large carrots, sliced
• 2 cups broccoli florets
• 2 cups cauliflowerets
• 4 teaspoons olive oil, divided
• 1 cup quartered fresh mushrooms
• 1 cup fresh or frozen snow peas
• 4 cups hot cooked rice

1. In a small bowl, combine the cornstarch, sugar and ginger. Stir in orange juice, soy sauce and garlic until blended; set aside.
2. In a nonstick skillet or wok, stir-fry the carrots, broccoli and cauliflower in 3 teaspoons oil for 4-5 minutes. Add mushrooms, peas and remaining oil; stir-fry for 3 minutes. Stir orange juice mixture and add to the pan. Bring to a boil; cook and stir until thickened. Serve over rice.

Nutrition: (1 cup) 382 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 648 mg sodium, 74 g carbohydrate, 3 g fiber, 9 g protein.

Comments: A good stir fry minus the meat. We used sugar snap peas instead of snow peas. The orange juice gave it a nice citrus flavor.

Tasty Lentil Tacos

Prep/Total Time: 10 minutes prep, 35 minutes cook

Yield: 6 servings

• 1 cup finely chopped onion
• 1 garlic clove, minced
• 1 teaspoon canola oil
• 1 cup dried lentils, rinsed
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 2 1/2 cups vegetable broth
• 1 cup salsa
• 12 taco shells
• 1 1/2 cups shredded lettuce
• 1 cup chopped fresh tomato
• 1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
• 6 tablespoons fat-free sour cream

1. In a large nonstick skillet, sauté the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and the oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender.
2. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly. Stir in the salsa. Spoon about 1/4 cup lentil mixture into each taco shell. Top with the lettuce, tomato, cheese and sour cream.

Nutrition: (2 tacos) 361 calories, 12 g fat, 5 g saturated fat, 25 mg cholesterol, 874 mg sodium, 44 g carbohydrate, 12 g fiber, 19 g protein.

Comments: A fun and healthy alternative to the normal taco. We were surprised at the flavor the lentils provided using the homemade seasoning mixture. This recipe is a good one to prepare ahead a time and freeze for later.

Home-Style Coleslaw

Prep/Total Time: 20 minutes + chilling

Yield: 7 servings

• 8 cups finely shredded cabbage
• 1/2 cup shredded carrot
• 1/3 cup reduced-fat mayonnaise
• 1/3 cup fat-free sour cream
• 1 tablespoon sugar
• 2 teaspoon cider vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

1. In a large bowl, combine cabbage and carrot. In a small bowl, combine the dressing ingredients. Pour over cabbage mixture; toss to coat. Cover and refrigerate for 6-8 hours or overnight.

Nutrition: (2/3 cup) 88 calories, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 292 mg sodium, 12 g carbohydrate, 3 g fiber, 2 g protein.

Comments: We waited just about three hours before cracking it out, but even then it tasted good. I’m sure it will taste even better after sitting overnight. We liked that the dressing was light enough that the cabbage wasn’t drowning in it like a lot of coleslaw. You could actually taste the cabbage and carrots in it.

Salsa Potato Salad

Prep/Total Time: 10 minutes+chilling

Yield: 7 servings

• 1/3 cup fat-free mayonnaise
• 2 tablespoons fat-free sour cream
• 1/4 cup salsa
• 1 tablespoon minced fresh parsley
• 3 cups cubed cooked unpeeled potatoes
• 1 celery rib, thinly sliced
• 1/4 cup chopped onion
• 1/2 cup shredded reduced-fat cheddar cheese

1. In a bowl, combine the mayonnaise, sour cream, salsa and parsley. In a large bowl, combine the potatoes, celery and onion. Add dressing and toss to coat. Stir in cheese. Cover and refrigerate for at least 1 hour before serving.

Nutrition: (1/2 cup) 101 calories, 2 g fat, 1 g saturated fat, 8 mg cholesterol, 194 mg sodium, 17 g carbohydrate, 2 g fiber, 4 g protein.

Comments: The salsa helps disguise the fact that this version of potato salad is low fat and besides a light red tint, you don’t even notice its in there. Tasted good after an hour of refrigeration, but tasted even better the next day.

Black Bean Fajitas

Prep/Total Time: 10 minutes

Yield: 4 servings

• 1/2 cup each julienned sweet yellow and red peppers
• 1 can (15 ounces) black beans, rinsed and drained
• 4 flour tortillas (6 inches), warmed
• 1 medium tomato, seeded and chopped
• 1/2 cup salsa
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/4 cup fat-free sour cream

1. Place the yellow and red pepper in a microwave-safe bowl. Cover and microwave on high for 2 minutes or until crisp-tender. Add beans; cover and cook 1 minute longer or until heated through.
2. Spoon 1/2 cupful down the center of each tortilla; top with tomato, salsa, cheese and sour cream. Fold in half.

Nutrition: (1 fajita) 257 calories, 6 g fat, 2 g saturated fat, 13 mg cholesterol, 671 mg sodium, 36 g carbohydrate, 6 g fiber, 13 g protein.

Comments: Great for when you want a good meal done quick. Has a good flavor considering there is no sauce and no meat.

Black Beans & Rice

This makes a very satisfying dinner when you add assertive greens, like mesclun.

Makes 4 servings

• 4 teaspoons olive oil
• 1 green bell pepper, seeded and finely chopped
• 1 onion, finely chopped
• 5-6 garlic cloves, minced
• 1 (16-ounce) can black beans, rinsed and drained
• 1 (14 1/2 ounce) can diced tomatoes
• 1 cup reduced sodium vegetable broth
• 4 teaspoons dry sherry
• 1 teaspoon finely chopped fresh thyme, or 1/2 teaspoon dried
• 1 bay leaf
• 1/4 teaspoon dried oregano
• 1/4 teaspoon hot red pepper sauce
• 1/2 cup water
• 1 tablespoon finely chopped fresh cilantro
• Salt and freshly ground pepper to taste
• 4 cups cooked white rice

1. In a medium nonstick saucepan, heat the oil. Sauté the bell pepper, onion, and garlic until very soft, about 15 minutes. Stir in the beans, tomatoes, stock, sherry, thyme, bay leaf, oregano, pepper sauce, and water; bring to a boil. Reduce the heat and simmer, stirring occasionally, until the sauce thickens and vegetables are tender, about 45 minutes. If the mixture becomes too thick, add hot water to thin to desired consistency.
2. Stir in the cilantro and season with the salt and pepper; discard the bay leaf. Serve over the rice.

Per Serving (1 cup each beans and rice): 457 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 532 mg Sod, 82 g Carb, 13 g Fib, 17 g Prot, 97 mg Calc.

POINTS value: 9.

Cucumber Salad

• 2 cucumbers sliced
• 1 onion sliced
• 2 tomatoes diced
• 1 cup vinegar
• 3/4 cup sugar
• 1/2 cup water

1. Add the cucumber, onion and tomato into a large bowl.
2. In a separate pan, bring the vinegar, sugar and water to a bowl. Pour the liquid over the cucumber mix. Refrigerate and serve chilled.

Comments: This recipe was good, and everybody had no problem eating their share. We made the cucumber salad to go along with it, and it was delicious. The beans and rice tasted great for lunch the next day as well.

Zucchini Risotto with Sun-Dried Tomatoes

Flavor-packed sun-dried tomatoes supply the zip in this delicious dish. Snip the tomatoes with sharp kitchen shears instead of using a knife to chop them.

Makes 4 servings

3 1/2 cups reduced-sodium vegetable broth
1/2 cup tomato juice
1 tablespoon olive oil
6 shallots, finely chopped
4 medium zucchini, chopped
1/2 cup dry white wine
1 1/3 cups Arborio rice
16 sun-dried tomato halves (not oil-packed), finely chopped
1/2 cup finely chopped fresh parsley
1 tablespoon finely chopped fresh marjoram, or 1/2 teaspoon dried
2 tablespoons grated Parmesan cheese
1/4 teaspoon freshly ground pepper
Chopped fresh parsley, to garnish

1. In a medium saucepan, combine the stock and tomato juice; bring to a boil. Reduce the heat and simmer.
2. In a medium nonstick saucepan, heat the oil. Saute the shallots until soft, about 2 minutes. Add the zucchini and wine; cook until the zucchini is softened, about 5 minutes longer. Add the rice; cook, stirring, about 1 minute.
3. Add 1 cup of the stock mixture, the sun-dried tomatoes, parsley, and marjoram; cook, stirring, until the liquid is absorbed. Continue adding stock, 1/2 cup at a time, stirring until the stock is absorbed before adding more, until rice is just tender. The total cooking time should be about 25-30 minutes. Stir in the cheese and pepper; serve at once, garnished with the parsley.

Per Serving (1 1/2 cups): 368 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 412 mg Sod, 69 g Carb, 4 g Fib, 11 g Prot, 105 mg Calc.

POINTS value: 7.

Tip: For an alcohol-free risotto, you can substitute nonalcoholic dry white wine or broth for the wine.

Comments: This was a pretty easy recipe to do that made a ton of food. The serving size is 1 1/2 cups, and we didn't even use that much. Tammy really liked it since she is more into the tomato Italian style dishes with no meat. I thought it was alright. It needed a little more flavor, so I sprinkled some Season-All and hot-pepper flakes on it, and it was much better. The Arborio rice tastes a little bit like brown rice where it is more chewy. For those that are naive, like we are, dry wine is wine that is not sweet. Any type of non-sweet white wine or cooking white wine is what the recipe is calling for.