Avocado & Tomato Salad with Vinaigrette

1 small red bell pepper, finely chopped

1 small onion, finely chopped

1/2 cup finely chopped fresh cilantro or parsley leaves

1/2 cup extra virgin olive oil

1/4 cup fresh lime juice

2 small jalapeños, finely chopped

1 clove garlic, finely chopped

1 tablespoon Chicken Flavor Bouillon

4 medium tomatoes

2 medium ripe avocados

1. Combine bell pepper, onion, cilantro, olive oil, lime juice, jalapeños, garlic and bouillon in medium bowl; stir well. Refrigerate for 30 minutes.
2. Slice tomatoes or cut into wedges. Peel and slice avocados. Arrange tomato and avocado slices alternately on top of each other on large platter; drizzle with prepared dressing.

Sweet Potato Casserole

4 medium sweet potatoes
3/4 cup granulated artificial sweetener or sugar
1/2 cup milk
2 teaspoons grated orange rind
1/4 cup fresh orange juice
2 teaspoons vanilla extract
1 extra large egg, lightly beaten
1/2 cup all-purpose flour
3 tablespoons butter, melted
1 cup bread crumbs
1/2 cup finely chopped pecans
2 tablespoons butter, melted
3 tablespoons maple syrup

1. Preheat oven to 375°F (190°C). Lightly grease a 13 x 9-inch baking dish.
2. Place sweet potatoes on a baking sheet; bake for 1 hour or until done. Cool to touch. Peel and mash. Reduce oven to 350 degrees F.
3. Combine sweet potatoes and next 8 ingredients in a large bowl. Beat at medium speed with an electric mixer until smooth. Spoon into baking dish.
4. Combine bread crumbs and remaining ingredients; sprinkle crumb mixture over top of casserole. Bake for 1 hour or until casserole is thoroughly heated.

Herb Roasted Turkey Breast

1 (6 to 8-pound) fresh or frozen whole turkey breast
1 teaspoon dried thyme leaves
1 teaspoon dried sage leaves
1/2 teaspoon pepper
1/4 teaspoon garlic powder

1. Preheat oven to 325°F. Rinse turkey breast in cold water; pat dry with paper towels.
2. Combine thyme, sage, pepper and garlic powder in small bowl. Loosen skin of turkey breast by lifting gently and pulling away from meat, leaving attached at neck. Use a sharp knife, if necessary to loosen connecting membrane. Rub herb mixture evenly over breast meat. Replace skin, tucking under bottom of turkey breast.
3. Place turkey breast, skin-side-up, on wire rack in shallow roasting pan. Insert meat thermometer into the thickest part of breast; do not let thermometer touch bone.
4. Roast uncovered until thermometer reaches 170°F., 2 1/4 to 3 1/4 hours. Remove from oven; let stand 20 minutes before carving.

Baked Tomatoes with Herbs

4 medium tomatoes
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon onion powder
1/8 teaspoon dried basil
1/8 teaspoon oregano (dried)
Dash pepper
1/2 cup fat-free saltine cracker crumbs

1. Preheat oven to 350*F (175*C).
2. Cut off tops of tomatoes; remove a little of the pulp. Place tomatoes in a shallow baking dish.
3. Stir together remaining ingredients, except crumbs. Sprinkle mixture over tops of tomatoes. Top with crumbs. Bake 20 to 30 minutes, until tender.

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.

Hawaiian Style Beef Kabobs

1 1/2 pounds beef strips
1 onion, peeled and cut into 1-inch pieces
1 green bell pepper, seeded and cut into 1-inch pieces
8 ounces pineapple chunks, drained, juice reserved (canned or fresh)
18 cherry tomatoes
1/3 cup honey
2 tablespoons firmly packed brown sugar
1 tablespoon garlic powder
1 teaspoon Worcestershire sauce
1/8 teaspoon ground black pepper

1. Preheat grill.
2. Thread beef, onion, bell pepper, pineapple and tomatoes alternately on skewers.
3. In a small bowl combine reserved pineapple juice, honey, brown sugar, garlic powder, Worcestershire sauce and pepper. Stir until sugar is dissolved; set aside.
4. Grill kabobs for 18 to 22 minutes, turning often, while brushing on marinade every 3 to 4 minutes.

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.

Frizz Fish

1 pound fresh or salted codfish
1 large Spanish onion
1 green bell pepper
2 cans tomato sauce
1 cup corn oil
1 teaspoon black pepper
1 teaspoon salt
1 tablespoon Hot Sauce
4 cups water (for cooking codfish)

1. Cook codfish over medium high heat. Change water 3 times and re-boil each time to remove most of the salt. Cook about 1/2 hour. Fish should flake with a fork when cooked. Remove codfish from saucepan and shred apart in opposite directions with two forks.
2. Heat corn oil in a large skillet. Dice onion and green pepper. Stir. Remove and place on paper towel. Add shredded codfish to oil in saucepan. Saute fish for 6 minutes. Drain excess oil.
3. Add tomato sauce, onion and green pepper to saucepan. Bring to a slow bowl and simmer for 5 minutes. Drizzle Hot sauce on top.
   

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.

Rice with creamy coconut milk

2 cups white rice, short grain 4 cups water, cold 1 cup evaporated skim milk 1/2 teaspoon coconut essence 1/2 teaspoon cayenne pepper 1 tablespoon margarine pinch salt 1. Boil water in a medium size saucepan. 2. Add rice and simmer until rice is soft (approximately 15 - 20 minutes). 3. Do not drain any remaining water. 4. Mix in coconut milk, butter, cayenne pepper and salt. 5. Blend together until desired consistency. 6. Serve warm.

Cubed Moist Potatoes

7 large potatoes, cubed
1 onion, chopped
1 tbsp. low-salt chicken base
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. Vegit, or low-salt seasoning
1 tsp. fruit sugar
2 cups peas, frozen
2 tbsp. butter
1/2 tsp. Bragg's seasoning, or sea salt
3 cups water, boiled

Fry the onions and potatoes in the butter until lightly browned. Pour in the hot water and add the seasonings. Simmer until the potatoes are tender. Add the peas during the last 3 minutes of cooking.

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.

Pasta with Spinach-Mushroom Sauce

• 1 pound pasta
• 1 pound bag frozen spinach
• 1 can mushroom soup
• 1 can sliced mushrooms
• 1 tablespoon basil
• 2 cloves garlic
• 1/2 cup milk
• 2 tablespoons flour
• water
  

in a large pot, add 2 liters water. add mushroom soup, mushrooms, spinach, garlic and basil and allow to cook until boiling. turn down to a simmer and add milk and flour. whisk thoroughly to thicken.
in a separate pot, boil salted water and cook pasta according to instructions on package. drain.
serve pasta on a plate with sauce.
sprinkle with parmesan cheese if desired.

Tamali Pie

• 1 (15 ½ oz.) can red kidney beans
• 1 (15 ½ oz.) can Niblets corn
• 2 ½ lb. lean ground beef
• ½ tsp. garlic powder
• 1 tsp. chili powder
• 1 large onion
• ½ bell pepper
• 3 (6 oz.) cans tomato paste (unsalted)
• 6 oz. water
• 12 fresh mushrooms, washed
• Water for corn meal
• 1 ¼ c. corn meal

Rinse beans and corn in a collander, using cold water, and set aside. Sauté meat in large Teflon pan. Add seasoning, onion, and bell pepper which have been finely chopped. Mix tomato paste with water and add to meat. Add corn, beans, and sliced mushrooms. Cover and let simmer 1 hour. Watch carefully and add water, if necessary. Boil 2 ½ cups water and slowly mix in corn meal, stirring constantly. Cook over low heat about 5 minutes. Line 13 x 8 ½ inch casserole dish with corn meal, carefully pressing up sides of dish, reserving some for top. Pour meat mixture into dish and cover with reserved corn meal. Sprinkle with additional chili powder. Place in 350 degree oven and bake for 35 minutes.

for Hot Tamali Pie, add 1 - 2 tsp. cayenne pepper

Eggplant Guacamole

• 1 medium eggplant
• 1 tsp. taco sauce
• 1 small tomato
• 1 (16 oz.) loaf sourdough bread, sliced
• 1 small onion
• Juice of 1 lemon
• 1 tbsp. yogurt

Peel, cut up and steam eggplant until tender. Peel tomato. Grate onion. Mix eggplant, tomato, and onion with taco sauce, lemon, and yogurt. Blend until mixture will spread. Serve with toast rounds made of sourdough bread.

BBQ Shrimp

• 1 lb. medium cooked shrimp
• 6 oz. tomato puree (unsalted)
• 4 oz. tomato or V-8 juice (unsalted)
• ¼ tsp. dry mustard
• 1/8 tsp. garlic powder
• 2 tbsp. rice vinegar
• 3 tbsp. rum
• 1 tbsp. grated onion

Clean shrimp and set aside. Mix all ingredients in a small saucepan. Simmer 10 minutes. Refrigerate until chilled. Serve shrimp on toothpicks.

Bean Burgers

1 1-lb can kidney beans, rinsed and drained (10 oz cooked beans)

2 cups cooked brown rice

2 Tbs. ketchup

1/2 tsp. garlic powder

1 tsp. oregano

1/8 tsp. thyme

1/4 tsp. sage

Salt and pepper to taste

1/4 cup very finely chopped onions

In a large bowl, combine beans, rice, ketchup, and spices. Mash with a fork or a potato masher until beans are mashed well. Add chopped onions and mix well.

Divide mixture evenly and form into 8 burgers, ½ to ¾ inch thick. Wet your hands slightly to avoid sticking.

Lightly oil a nonstick griddle or skillet, or spray with a nonstick cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, turning burgers several times.