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.

New York Cheesecake

Cost: About $16 ($1.36 per serving) - graham crackers ($2.29), low-fat cottage cheese ($1.65), light cream cheese ($1.89 x 2), plain yogurt ($2.19), lemon ($0.50), strawberries ($3.50), strawberry jam ($2.39).

Yield: 12 servings

Crust

• 9 whole graham crackers (5 ounces), broken into rough pieces and processed in a food processor to fine even crumbs (about 1 1/4 cups)
• 4 tablespoons (1/2 stick) unsalted butter, melted
• 1 tablespoon sugar

Filling

• 1 pound 1 percent (low fat) cottage cheese
• 1 pound light cream cheese, at room temperature (sold in tubs - takes 2)
• 8 ounces (1 cup) low-fat yogurt cheese (make yourself)
• 1 1/2 cups (10 1/2 ounces) sugar
• 1/4 teaspoon salt
• 1/2-1 teaspoon grated zest from 1 lemon
• 1 tablespoon vanilla extract
• 3 large eggs, at room temperature
• Vegetable oil spray
• Fresh strawberry topping (optional)

1. For the crust: Adjust an oven rack to the middle position and heat the oven to 325 degrees. In a medium bowl, stir together the graham cracker crumbs, melted butter, and sugar until combined. Transfer the mixture to a 9-inch springform pan and press evenly into the pan bottom. Bake the crust until fragrant and beginning to brown 10 to 15 minutes. Cool on a wire rack. Increase the temperature to 500 degrees.
2. For the Filling: Meanwhile, line a medium bowl with a clean dish towel or several layers of paper towels. Spoon the cottage cheese into the bowl and let drain for 30 minutes.
3. Process the drained cottage cheese in a food processor until smooth and no visible lumps remain, about 1 minute, scraping down the bowl as needed. Add the cream cheese and yogurt cheese and continue to process until smooth, 1 to 2 minutes, scraping down the sides of the bowl as needed. Add the sugar, salt, lemon zest, and vanilla and continue to process until smooth, about 1 minute, scraping down the sides of the bowl as needed. With the processor running, add the eggs one at a time and continue to process until smooth.
4. Being careful not to disturb the baked crust, spray the insides of the springform pan with vegetable oil spray. Set the springform pan on a rimmed baking sheet. Pour the processed cheese mixture into the cooled crust.
5. Bake for 10 minutes. Without opening the oven door, reduce the oven temperature to 200 degrees and continue to bake until an instant-read thermometer inserted into the center of the cheesecake reads 150 degrees, about 1 1/2 hours.
6. Transfer the cake to a wire rack and run a paring knife around the edge of the cake to loosen. Cool the cake at room temperature until barely warm, 2 1/2 to 3 hours, running a paring knife around the edge of the cake every hour or so. Wrap the pan tightly in plastic wrap and refrigerate until cold, at least 3 hours.
7. To unmold the cheesecake, wrap a hot kitchen towel around the springform pan and let stand for 10 minutes. Remove the sides of the pan and blot any excess moisture from the top of the cheesecake with paper towels. Let the cheesecake stand at room temperature about 30 minutes before slicing.

Nutrition: Cal 340, Fat 13 g, Sat fat 8 g, Chol 85 mg, Carb 41 g, Protein 11 g, Fiber 0 g, Sodium 530 mg.

Per Serving with Topping: Cal 400, fat 13 g, sat fat 8 g chol 85 mg, carb 57 g, protein 11 g, fiber 1 g, sodium 540 mg.

Fresh Strawberry Topping

Yield: 3 cups

• 1 pound strawberries, hulled and cut lengthwise into 1/4 to 3/8 inch wedges
• 1/4 cup sugar
• 1/2 cup strawberry jam
• 1 tablespoon juice from 1 lemon

1. Toss the berries, sugar, and salt in a medium bowl and let stand until the berries have released some juice and the sugar has dissolved, about 30 minutes, tossing occasionally to combine.
2. Process the jam in a food processor until smooth, about 8 seconds. Transfer the jam to a small saucepan and bring to a simmer over medium-high heat. Simmer, stirring frequently, until dark and no longer frothy, about 3 minutes. Stir in the lemon juice, then gently stir the warm jam into the strawberries. Cover with plastic wrap and refrigerate until cold, at least 2 hours or up to 12. To serve, spoon a portion of sauce over individual slices of cheesecake.

Nutrition: (1/4 cup) Cal 60, Fat 0 g, Sat Fat 0 g, Chol 0 mg, Carb 16 g, Protein 0 g, Fiber 1 g, Sodium 10 mg.

Comments: This recipe cuts 240 calories, 30 grams of fat, 18 grams of saturated fat and 180 mg of cholesterol from the original recipe and you wouldn’t even know it’s the light version. At 400 calories with topping, it still is a once in awhile treat. It took about two days to prepare everything for the cake, but it was worth it. The cake was creamy and delicious. Definitely restaurant quality.

You need to use light cream cheese, which is sold in a tub and not in the blocks. The 1 percent cottage cheese is low fat cottage cheese. The easiest way to get the yogurt cheese is to make it yourself. To make 1 cup of it you get 16 ounces (2 cups) plain low-fat yogurt. Make sure the yogurt is a name brand like Danon. I tried using a Schnucks generic version and it didn't turn out because the yogurt wasn't as thick. Line a fine-mesh strainer set over a deep container with 3 paper coffee filters or a double layer of cheesecloth. Spoon the yogurt into the lined strainer, cover, and refrigerate. After 10 to 12 hours, about 1 cup of the liquid will have drained out of the yogurt, and the yogurt will have a creamy, cream cheese like consistency. You can also use yogurt cheese instead of cream cheese for a spread. An easy way to hull the strawberry is to use a large straw cut to 4 inches. Push the straw up from the bottom and it will create a hole in the strawberry and knock off the top.

Autumn Pot Roast

Prep/Total Time: 30 minutes + cooling prep, 2 3/4 hours bake

Yield: 8 servings

• 1 boneless beef rump roast (about 3 pounds), tied
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 teaspoons canola oil
• 3/4 cup fresh or frozen cranberries
• 1/2 cup water
• 1/4 cup sugar
• 1 cup reduced-sodium beef broth
• 1/3 cup prepared horseradish, drained
• 1 cinnamon stick (3 inches)
• 3 whole cloves
• 16 pearl onions
• 2 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 3/4-inch cubes
• 16 baby carrots
• 4 teaspoons cornstarch
• 2 tablespoons cold water

1. Sprinkle meat with salt and pepper. In a Dutch oven, brown meat in oil. Drain and remove from the heat. In a large saucepan, combine cranberries, water and sugar. Cook and stir over medium heat until cranberries pop and liquid is slightly thickened, about 8 minutes. Remove from the heat.
2. Add the broth and horseradish; pour over meat. Place cinnamon stick and cloves in a double thickness of cheesecloth; bring up corners of cloth and tie with kitchen string to form a bag. Add to Dutch oven. Cover and bake at 325 for 2 hours.
3. Meanwhile, in a large saucepan, bring 6 cups water to a boil. Add pearl onions; boil for 3 minutes. Drain and rinse in cold water; peel and set aside. Add sweet potatoes to Dutch oven. Cover and cook 15 minutes longer. Add carrots and onions; cover and cook 30-40 minutes more or until vegetables and meat are tender. Remove meat and vegetables; keep warm. Discard spice bag.
4. Cool pan juices for 10 minutes; transfer to a blender. Cover and process until smooth; return to pan. Combine cornstarch and cold water until smooth. Gradually whisk into pan juices. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with meat and vegetables.

Nutrition: (3 ounces cooked beef with 3/4 cup vegetables and 3 tablespoons gravy) 328 calories, 9 g fat, 3 g saturated fat, 83 mg cholesterol, 235 mg sodium, 31 g carbohydrate, 4 g fiber, 29 g protein.

Comments: We used a 3 pound chuck roast and didn’t tie it. We also couldn’t find fresh or frozen cranberries so we used about a 1/2 cup of whole berry cranberry sauce instead. The flavors in this meal were amazing. The sweet cinnamony taste was a nice change from the normal potato and carrot pot roast. It was also nice to be able to pull out the Dutch oven.

Buttermilk Biscuits

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 8 biscuits

• 2 cups all-purpose flour
• 3 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3 tablespoons cold butter
• 3/4 to 1 cup buttermilk
• 1 tablespoon fat-free milk

1. In a bowl, combine the flour, baking powder, baking soda and salt; cut in butter until mixture resembles coarse crumbs. Stir in enough buttermilk just to moisten dough.
2. Turn onto a lightly floured surface; knead 3-4 times. Pat or roll to 3/4-in. thickness. Cut with a floured 2-1/2 in. biscuit cutter. Place on a baking sheet coated with cooking spray. Brush with milk. Bake at 450 for 12-15 minutes or until golden brown.

Nutrition: (1 biscuit) 164 calories, 5 g fat, 3 g saturated fat, 13 mg cholesterol, 382 mg sodium, 25 g carbohydrate, 1 g fiber, 4 g protein.

Comments: Have just as much flavor as the regular biscuits. Nice as buttery, and you don’t feel guilty eating a few extra. We made the biscuits smaller so there was a 16 biscuit yield and allowed us to have two for a serving.

Savory Roasted Chicken

Prep/Total Time: 10 minutes prep, 1-1/2 hours + standing cook

Yield: 10 servings

• 1 roasting chicken (6 to 7 pounds)
• 1 teaspoon onion salt
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried savory
• 1/4 teaspoon grated orange peel
• 1/4 teaspoon pepper
• 1 teaspoon canola oil

1. Place chicken on a rack in a shallow roasting pan. Carefully loosen the skin above the breast meat. Combine the onion salt, thyme, savory, orange peel and pepper; rub half of the herb mixture under the loosened skin. Rub chicken skin with oil; sprinkle with remaining herb mixture.
2. Bake at 375 for 1 1/2 to 2 hours or until a meat thermometer reads 180. Let stand for 10-15 minutes. Remove skin before carving. Skim fat and thicken pan juices for gravy if desired.

Nutrition: (4 ounces cooked chicken, skin removed, calculated without gravy) 197 calories, 8 g fat, 2 g saturated fat, 86 mg cholesterol, 267 mg sodium, trace carbohydrate, trace fiber, 29 g protein.

Comments: Not a bad rub. We don’t cook whole chickens that often, but this tasted pretty good. We used a 5 pound chicken and substituted 1/4 teaspoon of ground sage instead of the dried savory.

Veggie Macaroni Salad

Prep/Total Time: 35 minutes + chilling

Yield: 10 servings

• 2 cups uncooked elbow macaroni
• 1 large tomato, seeded and chopped
• 1 cup frozen peas, thawed
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/2 cup chopped celery
• 1 hard-cooked egg, chopped
• 2 green onions, sliced

Dressing

• 3/4 cup reduced-fat mayonnaise
• 1 cup fat-free plain yogurt
• 2 tablespoons sugar
• 1 tablespoon prepared mustard
• 1/8 teaspoon celery seed

1. Cook macaroni according to package directions; drain and rinse in cold water. In a large bowl, combine the macaroni, tomato, peas, cheese, celery, egg and onions.
2. In a small bowl, combine the dressing ingredients. Pour over macaroni mixture and toss to coat. Refrigerate until serving.

Nutrition: (3/4 cup) 234 calories, 8 g fat, 2 g saturated fat, 31 mg cholesterol, 246 mg sodium, 32 g carbohydrate, 2 g fiber, 8 g protein.

Comments: With the egg, I took out the egg yolk since I don’t like it in salads. It tasted really good and in my opinion, is one of the best macaroni salads that I’ve had. Usually it tastes too strong with the mayonnaise. I think the yogurt makes all the difference.

Crispy Baked Cauliflower

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 6 servings

• 4 cups cauliflowerets
• 6 tablespoons all-purpose flour
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon pepper
• 2 1/2 cups cornflakes, crushed
• 2 egg whites

1. Place cauliflower in a saucepan with a small amount of water. Cover and cook for 5-10 minutes or until crisp-tender; drain.
2. In a small resealable plastic bag, combine flour, garlic powder, paprika and pepper. Place cornflake crumbs in another resealable plastic bag. Lightly beat egg whites in a shallow bowl. Toss the cauliflowerets one at a time in flour mixture, then roll in egg whites and coat with crumbs. Place on a baking sheet coated with cooking spray. Bake at 425 for 15-20 minutes or until golden brown. Serve immediately.

Nutrition: (3/4 cup) 92 calories, Trace fat, 0 g saturated fat, 0 mg cholesterol, 145 mg sodium, 19 g carbohydrate, 0 g fiber, 4 g protein.

Comments: I thought this was going to taste better than it did. It looked really pretty, but the taste was bland. We dipped them in some light Ranch dressing to add flavor.