Brown Rice Breakfast Tacos

Vegetable cooking spray
2 (4-ounce) containers egg substitute, thawed if necessary
1/2 teaspoon chili powder
1/2 teaspoon cumin
3 cups hot cooked brown rice
1 (16-ounce) can fat-free refried beans, divided use
1 cup (4-ounces) shredded low-fat Monterey Jack or low-fat Cheddar cheese, divided use
12 corn tortillas, warmed
Salsa (optional)
1 (4-ounce) can chopped green chiles (optional)

1. Heat large skillet coated with cooking spray over medium-high heat until hot. Add egg substitute, chili powder and cumin; scramble until set. Stir in rice. Remove from heat; set aside.
2. Spoon 1/4 cup beans into each tortilla; top with 2 tablespoons eggs, 2 tablespoons cheese, salsa and green chiles, if desired. Top with salsa or add chiles to mixture for a spicier verson.

Beer Cheese Spread

4 cups (16-ounces) shredded low fat mild cheddar cheese
4 cups (16-ounces) shredded low fat sharp cheddar cheese
2 cloves garlic, finely minced
3 tablespoons Worcestershire sauce
1 teaspoon seasoned salt
1 teaspoon dry mustard
1/4 teaspoon hot sauce
1 (12-ounce) can beer, at room temperature

1. In a mixing bowl, combine the cheeses with garlic; set aside to soften to room temperature.
2. Add the Worcestershire sauce, seasoned salt, mustard, hot pepper sauce, and enough beer to make a spreadable mixture.
3. Place in a crock or serving dish; cover and refrigerate for several hours or overnight before serving. Serve with an assortment of crackers, chips or bagettes

Spinach Risotto

• 1 cup frozen spinach
• 1 cup rice
• 1 tablespoon chicken flavored seasoning
• 1/2 cup skim milk
• 4 ounces low fat mozzarella
  

in a medium pot, add 2 cups water, 1 cup uncooked rice, spinach and seasoning. cook according to rice instructions. when done, add mozzarella and milk. stir thoroughly and serve hot.

Easy Tuna Casserole

• 1/2 pound macaroni noodles
• 8 ounce can tuna
• 1 cup canned or frozen peas
• 1 cup fat free sour cream
• 1/2 cup low fat cheddar cheese
• salt and pepper to taste

in a large pot, cook noodles and peas according to package directions. turn off stove and drain water. drain tuna and add to pot along with sour cream. stir until mixed thoroughly. add salt and pepper. sprinkle with cheddar cheese.

Greek-Style Fish Fillets

1 tablespoon olive oil
1 small onion, thinly sliced
2 (14.5-ounce) cans recipe-ready diced tomatoes, undrained
1 teaspoon vegetable base or instant bouillon granules
1 pound firm white fish fillets
1 3/4 cups frozen green beans
1/4 cup sliced ripe olives, drained
Hot cooked couscous
Crumbled feta cheese

1. Heat oil in large skillet. Add onion; cook, stirring occasionally, until tender. Stir in tomatoes with juice and bouillon; cook, stirring occasionally, until bouillon is dissolved.
2. Place fish over sauce; spoon some sauce over fish. Reduce heat to low; cover. Cook for 15 to 20 minutes or until fish flakes easily when tested with a fork.
3. Distribute beans and olives over fish; cover. Cook for 5 minutes or until beans are tender. Serve with couscous. Sprinkle with cheese.

Broccoli Puff

1/2 cup chopped onion
1 tablespoon butter or margarine
1 (10-ounce) package frozen chopped broccoli, thawed and well-drained
2 cups cooked rice
1 (10 3/4-ounce) can condensed cream of mushroom soup
1/4 teaspoon ground thyme
1 teaspoon Worcestershire sauce
4 large eggs, separated
2 cups (8 ounces) shredded Cheddar cheese

1. Cook onion in butter in small skillet until tender. Combine onion with broccoli, rice, soup, thyme and Worcestershire sauce in greased shallow 2-quart baking dish. Bake at 400 degrees 20 minutes.
2. Meanwhile, beat egg yolks until thick and lemon-colored; add cheese. Beat egg whites until soft peaks form; fold in egg yolk mixture. Remove baking dish from oven; stir. Spread egg mixture over top. Bake 10 to 15 minutes or until golden brown.

Grilled Portobello Burger

6 large portobello mushroom caps
1/2 cup roasted garlic Teriyaki sauce, divided
6 (1-ounce) slices part-skim mozzarella cheese
1/4 cup mayonnaise
6 sourdough buns or rolls, split

1. Combine mushroom caps and teriyaki sauce in a heavy-duty zip-top plastic bag, turning to coat; seal and let stand 20 minutes.
2. Grill, covered with grill lid, over medium-high heat (350* to 400*F / 175*C to 205*C) 2 minutes on each side. Top with cheese, and grill 2 minutes.
3. Spread mayonnaise on cut sides of buns. Grill buns, cut sides down, 1 minute or until toasted. Place mushrooms in buns, and serve immediately.

Vegetable Hero Sandwich

1 (16-ounce) unsliced loaf French bread
2 tablespoons olive oil
1 clove garlic, minced
1 onion, thinly sliced
2 carrots, thinly sliced
1/2 red bell pepper, seeded and sliced
1 zucchini, sliced
1 (15-ounce) can tomato sauce
3/4 teaspoon crushed dried oregano
1 teaspoon dried basil
Salt and freshly ground black pepper to taste
1/2 pound Muenster cheese, sliced

1. Slice French bread in half lengthwise and scoop out part of the center. Place the halves, cut side up, on a baking sheet. Broil for 1 minute or until lightly toasted.
2. In a heavy skillet, heat olive oil. Add garlic and onion; cook until tender, about 5 minutes. Stir in carrots, red bell pepper and zucchini. Cook an additional 10 minutes or until tender.
3. Add tomato sauce, oregano and basil Season to taste with salt and pepper. Simmer for 2 minutes. Spoon over the bread. Top with sliced Muenster cheese and place under broiler until cheese melts, about 1 minute.
   Serve hot.

Green Bean Casserole

1 tablespoon butter or canola margarine
1 cup fat free or light sour cream
2 tablespoons WONDRA quick-mixing flour (regular flour can also be used)
1 teaspoon salt
1 teaspoon granulated sugar
1/2 cup chopped onion
16 ounce bag of frozen French style green beans (if you want to use canned, use 3 cans, 14.5-ounces each, drained)
1 cup shredded reduced fat cheddar cheese
1/2 cup crumbled Reduced Fat Ritz crackers (or similar), about 10 crackers
canola cooking spray

1. Preheat oven to 350-degrees. Coat a 9 x 9-inch baking dish with canola cooking spray.
2. Melt 1 tablespoon of butter in 2 cup glass measure in microwave. Stir in 2 tablespoons of the sour cream and the flour. Add remaining sour cream, salt, and sugar, and stir until well blended.
3. In large bowl, blend the sour cream mixture with the green beans and half of the cheddar cheese and spread mixture into prepared baking dish.
4. Spread remaining cheese over the top and top that with the cracker crumbs. Spray the cracker topping lightly with canola cooking spray.
5. Bake for 30-35 minutes or until the top is golden and sauce is bubbly.

Mini Vegetable Quiche

1/2 leek, finely sliced
1 tablespoon oil
5 eggs, beaten
1/2 cup reduced fat milk
1/2 cup milk
1/2 cup curd style cottage cheese
1 tablespoon parmesan cheese, finely grated
1/2 cup corn, canned, cream style
1 large zucchini , grated
2 mushrooms, finely diced
1 cup baby spinach
pepper

1. Pre heat oven to 350ºF
2. In a saucepan, fry the leek, mushroom, zucchini and spinach in oil until just softened. Set aside.
3. In a large mixing bowl combine eggs, cream, milk, cheese and corn. Season with pepper.
4. Add leek mixture to bowl and stir well.
5. Spoon the mixture into a greased-shallow patty tins (or use small muffin tray).
7. Place in the oven for 15-20 minutes or until golden brown and firm.
8. Allow to cool then remove from tray and serve.

Zucchini Sprout Omelet

1 small zucchini, sliced and then chopped
1 cup mung bean sprouts, chopped
5 parsley sprigs, chopped fine
2 celery tops, chopped fine
1/4 cup milk, or substitute
1/4 cup parmesan cheese
4 eggs, or substitute
1 small onion, minced
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. sweet basil
1/8 tsp. fruit sugar
1/8 tsp. sea salt
1 tbsp. butter

Heat a skillet to medium heat and add butter. Stir in the celery tops, parsley, zucchini, onion, and sprouts. Cook until the vegetables are tender. Put the eggs in a medium-sized bowl and beat in the parmesan cheese, milk, onion and garlic powder, fruit sugar, sweet basil and salt. Pour over the vegetables in the skillet. Cover and cook over low heat until eggs are set.

Scrambled Eggs with Ricotta and Chives

• 4 large eggs
• 1 tablespoon chopped fresh chives
• 1/4 teaspoon fleur de sel or coarse kosher salt plus more for sprinkling
• 1 tablespoon butter
• 1/2 cup ricotta cheese
• 4 1/3- to 1/2-inch-thick slices whole grain bread or 8 whole grain baguette slices, lightly toasted and buttered
• Whole chives (optional)

Whisk eggs, chopped chives, and 1/4 teaspoon fleur de sel in medium bowl until well blended. Melt butter in heavy medium nonstick skillet over medium heat. When foam subsides, add eggs and stir with heatproof silicone spatula until eggs are almost cooked but still runny in parts, tilting skillet and stirring with spatula to allow uncooked portion to flow underneath, about 2 minutes. Remove from heat. Add ricotta and stir just until incorporated but clumps of cheese are still visible.

Arrange 2 toasts or 4 baguette slices on each of 2 plates. Spoon scrambled eggs atop toasts. Sprinkle with more fleur de sel and pepper. Garnish with whole chives, if desired.

Chopped Veggie Salad with Watermelon and Feta Cheese

• 1 pound Campari or plum tomatoes, diced, drained
• 1 1/2 cups diced seeded watermelon
• 1 large green bell pepper, seeded, cut into 1/3-inch cubes
• 1/2 large English hothouse cucumber, seeded, cut into 1/3-inch cubes
• 1/2 cup very thinly sliced radishes
• 3 tablespoons olive oil, divided
• 10 ounces feta cheese, broken into small cubes (about 2 1/2 cups), divided
• 2 green onions, chopped, divided
• 1/4 cup thinly sliced fresh mint leaves, divided
• 1/2 cup plain Greek-style yogurt*
• 1 teaspoon dried oregano

Toss first 5 ingredients and 2 tablespoons oil in large bowl. Add half each of cheese, green onions, and mint. Mix remaining cheese, green onions, mint, and oil in processor; add yogurt and oregano. Process just to blend (do not over-mix or dressing will get thin). Season dressing with salt and pepper; mix into salad.

*A thick yogurt; sold at some supermarkets and at specialty foods stores and Greek markets. If unavailable, place regular yogurt in cheesecloth-lined strainer set over large bowl. Cover and chill overnight to drain

Lemon Herb Potatoes

6 sm Baking potatoes;                   
1 tsp Dill weed;
1/2 c  Onion; chopped                   
1/8 tsp White pepper;
1 Tbsp Unsalted margarine;                
1 tsp Lemon peel; grated
1 cl Garlic; Minced                     
1 Tbsp Parsley;Paprika
1/4 c  Skimmed milk; hot           



1.Bake potatoes until done. Cool.
2.Saute onions and garlic in unsalted margarine.
Scoop out potatoes and mash.
Beat in onion mixture, hot skimmed milk,
lemon and pepper. Mix in dill and parsley.
Refill skins.  Sprinkle with paprika.
3.Bake at 400F for 30 minutes.
 
Variation:  add 1/2 oz grated cheddar cheese on top
of each potato before baking the final time.

Macaroni, Cheese and Tomatoes

1/2 c  Elbow macaroni                   
1 c  Canned tomatoes or sauce       
1/4 tsp Basil or dillweed                
1/4 tsp Prepared mustard
1 pinch Pepper
1/2 c  Shredded Cheddar cheese
1 TBSP Crushed cornflakes


Cook macaroni according to package directions, drain.
Break up tomatoes in their juice in a 4 cup casserole dish.
Stir in basil, mustard and pepper.
Add macaroni and cheese, mix lightly.
Sprinkle with cornflake crumbs or bread crumbs.
Bake at 350 F about 30 minutes or until crumbs brown and mixture
is bubbly.