Chicken & Rice Casserole (Freezable),

2 c. diced cooked chicken
1 1/2 cup sauce (below)
3/4 c. mayonnaise, sour cream, or kefir cream
1 tbsp. lemon juice
2 c. diced celery
2 tbsp. minced onions
2 c. cooked rice

Sauce:
3 tbs butter

3 tbs flour

1 cup milk

1/2 cup chicken stock

In a small saucepan over medium heat, melt butter. Add flour and stir until the butter and flour are well combined. Pour in milk and stock, stirring constantly as it thickens. Add more milk depending on desired consistency.

Combine all ingredients and stir thoroughly.

Optional: Add fresh or frozen peas or broccoli, top with crushed corn flakes or cheese.

For dinner tonight: 

Bake in a x13 pan at 350 degrees for 45 minutes. 

For a freezer meal:
Cover with foil and freeze.
To serve: Thaw overnight in refrigerator.  Bake at 350 degrees 45 min to 1 hour or until heated through and bubbly

Christmas Wifesaver Casserole

Yield: 12 servings

1 package hash brown potatoes, thawed
2 cups grated cheddar
1 lb breakfast sausage
1 1/2 cups milk
1/4 tsp dry mustard powder
1 finely chopped onion
8 large eggs

Night before:

In a 9x13" greased casserole place the thawed hash brown potatoes in the bottom.  Sprinkle with 1 1/2 cups grated cheese, saving 1/2 cup for the top of the casserole.  Brown the sausage and onion and sprinkle over cheese and potatoes.  Next mix the eggs and milk in a separate bowl with the dry mustard.  Pour this mixture over everything and let set covered in the fridge overnight.  Sprinkle remaining cheese on top 15 minutes before casserole is done.

Next morning:

Uncover casserole and bake at 350 degrees for 45 minutes to an hour.

Veggie Burger for a Meat and Potatoes Guy

 I had a garden burger at a restaurant a few weeks ago, my first ever.  It tasted like...a fried hash brown patty.  I think it was a fried hash brown patty on a bun with burger fixin's!  I figure there's no need to pay the high price for veggie burger patties when I am sure I can make my own.  I wanted a recipe that is mostly veggies, not so much starch, and one high in complete proteins.

The problem?  My husband is a total meat and potatoes kind of guy.  Or rather, burgers and fries kind of guy.  I conjured up this recipe with things I had on hand and he.....ate two!    So I guess that's a win!  Kids liked it as well and wanted to take leftovers in their lunch.

Yield: 10 patties

3/4 cup black beans, mashed
1 small zucchini, grated
1 carrot, grated
1 small potato, grated
1 onion, minced
3 eggs
2/3 cup old fashioned oatmeal
1 tbs fresh minced garlic
dash of worchestershire sauce
1 tbs grill seasoning (I used mesquite grill seasoning from Costco)
dash of chicken soup flavoring
black pepper

Combine all ingredients and let set for 10 minutes to allow the liquid to absorb into the oatmeal. Shape into patties (I used a wide mouth canning lid for a mold), and cook in lightly greased skillet until browned on both sides and cooked through.  Serve on buns with tomatoes, lettuce, pickles, the works!

Bountiful Baskets vs. Community Co Op, Side by Side Comparison

Instead of a recipe today, I am doing an experiment.  I have been participating in the Community Co Op here in Utah for several months.   I love our Co Op!

However, friends of mine are heavily involved in Bountiful Baskets and say its an incredible value for the cost.  So I decided to do a side by side comparison.

This week I ordered from the Community Co Op and from Bountiful Baskets.  It made for a hectic morning because pick up times were close together and my daughter had to be at the gym at the same time.  However, I wanted to see for myself which was a better deal, which had better produce, and which seemed to be the most user-friendly.

This week I placed an order with each organization.  With Bountiful Baskets, a first time produce share was $19.50.  At the Community Co Op, I ordered a produce share and 2 loaves of whole wheat bread, for a total of $22.50.  For comparison purposes, I am including only 1 loaf of bread ($3.25) to bring the value of the order to $19.25.  So I paid roughly the same amount for each share of produce. (Note that a Standard Share at the co op normally includes 5 fruits, 5 veggies, PLUS 1 loaf of bread, 2 lbs chicken, 2 lbs ground beef, and 2 lbs bacon for $25.  Bountiful baskets charges less--$16.50--for your second or subsequent shares.This week my order was just a produce share and extra bread to try to make the orders as close to the same price as possible.  )

Here is what I got from the Community Co Op:

And from Bountiful Baskets:

VALUE: At first glance, its clear you are getting more food from Bountiful Baskets.  However, when you consider the value (relative cost and nutritional value) of the types of fruits/veggies included, (ie: blueberries vs brussels sprouts) I believe the value of each share is approximately the same.  Looking at pure volume of food, if you are feeding a large family BB definitely has more bang for your buck. Note that if you buy a Standard Share at the Co Op, the great value on meat and bread I believe makes its a better value over all, but if you are only looking at produce, Bountiful Baskets seems to be the winner.

QUALITY: I felt that the quality of the items included were comparable.  The cauliflower is the exact same cauliflower from each co-op.  All items were fresh, not over-ripe, and unblemished.  Both the Co-Op and BB offer Organic shares (at a higher price) as well.  In the past, the Co Op has included some organically grown items in a standard share as they are available.

CONVENIENCE:  Both Co Ops offer an easy online ordering system, and both require that you order in advance.  However, I like how the Community Co Op sends an email a few days before pick up with exactly which fruits and veggies you will be receiving, which is nice for menu planning.  Pick up at each site was quick and easy, both sides seemed organized and happy to help.  Bountiful Baskets is available every week, the Co Op is only available in my area on the first and third weeks of the month.  Bountiful Baskets sent me 3-4 emails reminding me about pick up and warning about potential changes, but it was harder for me to figure out what the changes were (turns out there weren't any) from the website.

FEES: Bountiful Baskets has a first time fee of $3 to cover the sorting baskets, but if you quit or don't go back you don't get to keep the basket so this is more of a handling charge IMO.  The Co Op asks for a $5 yearly donation, however members can donate extra to help the needy, and if you can't do the donation you can do some extra volunteering instead at the warehouse.

Other thoughts...

• Bountiful Baskets seems to rely more heavily on local volunteers to sort produce and manage the site.  I received a call before pick up asking if I could come down and help unload the truck because the truck was early and volunteers were not there yet.  
• At  the Co-Op, a team site coordinator picks up the food from Salt Lake (no doubt this is a chore for the coordinator!), but it is already apportioned out by share, so only 2-3 people need to be at the site on drop off day to check off deliveries.  With the Co Op, I have signed up to volunteer several times, and when I got to the site, I wasn't needed and had little to do.

• There is no limit to how much you can order from the Co Op, since food orders are made after member share orders are placed.  
• Bountiful baskets limits you to 3 baskets, and at a busy site, you have to compete to get your order placed before they run out of baskets.  

• The Co Op shares come pre-boxed with new cardboard boxes.  This is nice if you need a big box for something else every week, however I always wonder how all the packaging costs are impacting the amount of produce I am getting.  
• BB divides produce into baskets at the site (which are reused), but you bring your own bags/baskets to pick up your order. 

• Both sites offer add ons.  This week at BB, you had the option of ordering bulk tomatoes for canning this week, bread at a phenomenal price, and various other add ons depending on the week.  
• The Co-Op offers local as well as organic meats, cheeses, bread, honey, organic snack foods.  They also detail on their website where foods are being sourced from and make an effort to find finds that are locally produced to support local farms.  In the past, my cheese orders came from a farm not 2 miles from my home!

•  Bountiful Baskets offers add ons like bulk bread, (5 loaves!), and The Co Op offers a standard share that includes meat and bread.  The Co Op also offers a smaller sized share at a reduced cost.

•  The Co Op has market sales in Salt Lake where you can buy more of this week's offerings, as well as farm fresh milk and eggs.  They are open 3 days a week.

So there's my break down!  Check out both Bountiful Baskets and the Community Co Op to see how you can participate in either (or both) of these great organizations!

EDITED:  Since this post, the Community Co Op is now available in my area every week!  

Protein Packed Zucchini Lasagna

I made up this recipe this afternoon while trying to use up one of those GIANT Zukes my neighbors gave us.  I made my pasta sauce myself by simmering garden tomatoes, carrots, onions, peppers, garlic, and seasoning all afternoon and then blending it up, adding a touch of EVOO and salt to taste.  You can make your own or use jarred.  This recipe is a fusion between paleo lasagna with noodles made from eggs, traditional Zucchini lasagna, and regular old noodley lasagna.  My recipe is lower in calories than regular, higher in protein than veggie, and much more delicious!

Prep: 30 minutes (if using premade sauce)
Yield: 12+ servings

Ingredients:
Pasta sauce
Thinly sliced Zucchini
4 large lasagna noodles, uncooked
2 cups cottage cheese (or ricotta, but I used what I had)
Italian Seasoning
6 eggs
Grated mozzarella cheese

Preheat oven to 375.

Spread a thin layer of sauce in 9x13 pan.  Arrange uncooked lasagna noodles in pan to cover the bottom. Cover with another thin layer of sauce.  Over this, arrange layer of sliced Zucchini.  Now another layer of sauce.

In a small bowl, whisk 5 eggs.  Pour this over the top of the casserole.

 Top this with another layer of Zucchini slices.

In another bowl, mix remaining egg with cottage cheese, spread this over the casserole.

Top with another thin layer of sauce, spread mozzarella cheese over the top and cover with foil.

Bake 45 minutes or until noodles are done and eggs are set.

If you wish, divide into two smaller pans and freeze one for later before baking.

Honey Lime Chicken Enchiladas

Perfect and delicious way to use up your leftover cooked chicken!

Yield: 12 Servings

1/3 cup honey

¼ cup lime juice (about 2 large limes)

2 t. to 1 T. of chili powder

1 lb boneless skinless chicken breast cooked and shredded

Put these ingredients in a small container and marinate for 1 or more hours.

1 14-oz can of green enchilada sauce (mild or medium, to your taste)

½ to ¾ cup of heavy cream

Mix these ingredients together

Preheat oven 350

12 corn tortillas (heated)

2 cups of shredded Mexican cheese blend

Spray the bottom and sides of a 9x13 baking dish. Pour ½ cup of the cream and green enchilada sauce into the bottom of the dish. Add a large spoonful of the chicken mixture to the center of each tortilla. Cover the chicken with a large tablespoon of cheese, and then roll tortilla in a line. Add the remaining marinade and mix it with the cream mixture and pour over the top of enchiladas. Sprinkle with the remaining cheese.

Cook for 30 to 35 minutes.

Ravioli Casserole

This recipe comes from the kitchen of Amy.  She notes that it makes enough to fill both a 9x13 pan as well as a 9x9!  I'll be trying this out with my family later this week, but we will probably cut the recipe in half.

Yield: 8 Servings

2  pkg (25 oz) frozen cheese ravioli
1/4 C butter, cubed
1/4 C flour
1/4 t salt
1/4 t nutmeg
2 C milk
1/4 C veggie or chicken broth
1/2 C minced fresh basil (or about 1 Tbs dried)
3 C (12 oz) shredded mozzarella cheese, divided
3/4 C grated Parmesan cheese, deivided
2 1/2 C marinara or spaghetti sauce

*Cook ravioli to pkg directions. Do not overcook.
*Meanwhile, in a large saucepan, melt butter. Stir in the flour, salt and nutmeg until smooth; gradually add milk and broth. Bring to a boil; cooka nd stir for 1 minute or until thickened. Remove from the heat. Stir in the basil, 1 C mozzarella cheese and 1/4 C Parmesan cheese.
*Drain ravioli; toss with sauce mixture. Transfer to a greased 9x13 baking dish. Top with 1 C mozzarella cheese and marinara sauce; sprinkle with remaining cheeses. Cover and bake at 375 degrees for 30 minutes. Uncover; bake 5-10 minutes longer or until bubbly. Let stand for 15 minutes before serving. Serves 8.

Authentic Sour Beef And Dumplings

Prep: 10 minutes plus marinating
Cook: 6 hours
Yield: 12 servings

1-1/2 cups water, divided
1-1/4 cups cider vinegar, divided
2 large onions, sliced, divided
1 medium lemon, sliced
15 whole cloves, divided
6 bay leaves, divided
6 whole peppercorns
2 tablespoons sugar
2 teaspoons salt
1 beef sirloin tip roast (3 pounds), cut in half
1/4 teaspoon pepper
12 gingersnap cookies, crumbled
DUMPLINGS:
3 pounds russet potatoes
2 eggs
1 cup all-purpose flour, divided
1/2 cup dry bread crumbs
1 teaspoon salt
1/4 teaspoon ground nutmeg
Dash pepper


In a large plastic bag or bowl, combine 1 cup water, 1 cup vinegar, half of the onions, lemon, 10 cloves, four bay leaves, peppercorns, sugar and salt; mix well. Add roast. Seal bag and turn to coat; refrigerate overnight, turning occasionally.

Drain and discard marinade. Place roast in a slow cooker; add pepper and remaining ingredients except gingersnaps. Cover and cook on low for 6-8 hours or until meat is tender.

Remove roast and keep warm. Discard bay leaves. Stir in gingersnaps. Cover and cook on high for 10-15 minutes or until gravy is thickened.

Two to three hours before roast is finished, boil potatoes whole until tender. Drain well. Refrigerate for 2 hours.

Peel and grate potatoes. In a bowl, combine the eggs, 3/4 cup flour, bread crumbs, salt, nutmeg and pepper. Add potatoes; mix with hands until well blended. Shape into 1-1/2-in. balls; roll in remaining flour.

In a large kettle, bring salted water to a boil. Add the dumplings, a few at a time, to boiling water. Simmer, uncovered, until the dumplings rise to the top; cook 2 minutes longer. Remove dumplings with a slotted spoon to a serving bowl. Serve with roast and gravy.

Tips and Tricks
If your roast is large, make sure to cut it in half for even cooking. I skipped the bay leaves for the second half of the recipe. You could also use various types of vinegar if you don't have cider vinegar. I strained the onions and other ingredients out of the gravy, but you could leave them in if you prefer. Be sure to not overboil your potatoes. Russets work best, other varieties of potatoes don't have the starch content needed for dumplings, and overcooked potatoes will not form balls. The refrigeration step is crucial, I also refrigerated my grated potatoes for about 30 minutes to make sure they were dry enough. Mix only until combined, overkneading will negatively affect the quality of the dumplings. If the pot is not large enough, you may need to cook them in two batches.
Make It Healthier
Trim fat from roast. Omit salt.
How Kids Can Help
Measure ingredients. Push buttons on slow cooker. Crush gingersnaps.

Mexican Chicken Casserole

Yield: 8 servings
Prep: 15 minutes
Bake: 30 minutes

1 20-24 oz bag of tortilla chips
2 c of cooked chicken (diced or shredded)

6 c of chicken stock (boxed, homemade, canned)
8 oz of shredded cheese (sharp cheddar or a mex mix)
5 tsp of chili powder
salt to taste (depends on the salinity of your chili powder)
1 15 oz can of petite diced tomatoes
1 4.5 oz can of chopped green chilies (near the taco shells in the supermarket)
4 oz of shredded cheese (sharp cheddar or a mex mix)

Preheat oven to 350.

Spray a 9x13 casserole dish with oil. Take 2 handfulls of whole chips and put aside for later. Lightly crush the rest of the chips. Spread them in the casserole dish (NOT TIGHTLY). Spread cooked chicken over the chips.

Heat the chicken stock to a slight boil in a saucepan. Add chili powder, salt, 8 oz shredded cheese, tomatoes & chilies. Reduce heat and cook on low until cheese is almost completely melted.

Pour over chips.

Spread the reserved whole chips over top. Sprinkle the ~4oz of shredded cheese. Bake for 30 mins.

Tips & Tricks:
The texture of the chips is similar to a tamale. It's even better reheated the second day, so the large recipe is nice for those like me who love leftovers!

This is a great way to use up the crumbly chips in the bottom of the bag that no one wants to eat.

How kids can help:
Kids can crush chips, open cans, shred cheese.

Bean Soup with Ham

Prep: 10 minutes
Cook: 2-3 hours
Yield: 8 cups

1 ham bone
2 cans beans (pinto, garbanzo, great northern or navy), rinsed and drained
8 ounce can tomato sauce
3 oz can tomato paste
4 cups chicken broth
2 carrots, peeled and finely chopped
1 medium onion, chopped
4 cloves garlic
salt and pepper
1 large handful fresh parsley, chopped, or 1 Tbsp dried parsley


Place ham bone in a large stock pot and cover with water. Bring to a boil, then reduce to a simmer, cover and cook until reduced by half and meat is falling off bone. Remove from heat. When cook enough to touch, remove bone from pot and pull meat from bones. Reserve cooking liquid and discard bones and fat.

Add meat back to reserved liquid. Add beans, broth, tomato sauce, paste and salt and pepper. Stir to combine and heat over low.

In a small saucepan coated with cooking spray, saute onions, carrots and garlic until crisp tender. Add to soup.

Bring to a boil, then reduce heat to simmer and cook for 20 minutes or until beans and veggies are tender.

Tips and Tricks
Using canned beans makes this soup prep faster, but you can use dried beans to save money. Follow the soaking directions on the package. You will also need to increase the water and cooking time.
Make It Healthier
Use low-sodium broth and omit additional salt.
How Kids Can Help
Older kids can open cans. Measure ingredients.

Fresh Guacamole

Prep/Total Time: 5 minutes
Yield: 4 cups

4 Haas avocados, peeled and cubed
1 Tbsp lime juice
2 cups finely chopped Vidalia onion
1 large handful fresh cilantro, chopped
1 tsp hot sauce
salt and pepper to taste

Mix all ingredients in a bowl. Mash with a fork to desired consistency. Serve with tortilla chips.

Tips and Tricks
Cover with saran wrap tightly over the guacamole to prevent browning. If serving after refrigeration, stir before serving.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can peel and pit the avocados. Measure ingredients and mix.

Lighter Garlic Mashed Potatoes

If you normally make mashed potatoes with heavy whipping cream, try this lighter version using buttermilk.

Prep: 15 minutes
Cook: 30 minutes
Yield: 8 servings

2 lb Yukon gold potatoes, peeled and cut into 2" pieces
3 lg cloves garlic, sliced
3/4 C low-fat (1%) buttermilk
1 tbsp butter
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine potatoes and garlic in medium pot with salted water to cover. Bring to a boil. Reduce heat to a simmer and cook until tender, about 20 minutes.

Warm buttermilk in small saucepan over medium-low heat.

Drain potatoes and garlic. Push through potato ricer or food mill into medium bowl or mash with potato masher.

Beat buttermilk into potatoes. Beat in butter, salt, and pepper.

Tips and Tricks
Yukon gold potatoes have a creamy and flavorful flesh, but you can use any variety of potato. For additional potassium, leave the skins on. Try using powdered buttermilk. It has to be reconstituted, but lasts longer in your pantry. Follow the directions on the label. I also heat the buttermilk in the microwave on reduced power instead of in a saucepan to save time. Rather than slicing the garlic, I crush the clove with the flat side of a chef's knife.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can use a veggie peeler to peel the potatoes. Measure buttermilk, salt and pepper.
Recipe Source
Prevention Magazine

Nutrition Facts
One serving equals:
CALORIES
117.3 CAL
FAT
1.7 G
SATURATED FAT
1 G
CHOLESTEROL
4.7 MG
SODIUM
176.6 MG
CARBOHYDRATES
21.6 G
TOTAL SUGARS
1.1 G
DIETARY FIBER
1.4 G
PROTEIN
3.5 G

Stuffed Shells With Artichokes

Prep: 20 minutes
Cook: 55 minutes
Yield: 8 servings

24 jumbo pasta shells (6 oz)
1 tsp extra virgin olive oil
8 oz sliced mushrooms
1 can (14.5 oz) diced tomatoes
1 can (14 oz) artichoke hearts (packed in water), drained and coarsely chopped
1 pkg (10 oz) frozen spinach, thawed and squeezed dry
1 1/2 C 1% cottage cheese
2 med carrots, shredded
1/2 tsp dried thyme
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1/2 C shredded reduced-fat mozzarella cheese

Preheat oven to 400 degrees F. Prepare pasta per package directions (reduce cooking time by 2 to 3 minutes).

Heat oil in large nonstick skillet over medium-high heat. Add mushrooms. Cover and cook, stirring occasionally, about 5 minutes. Add tomatoes (with juice) and artichokes. Cover and simmer 4 minutes.

Combine remaining ingredients except mozzarella in large bowl. Fill shells with mixture and place in a baking dish. Pour sauce over top. Cover loosely with foil and bake 20 minutes. Sprinkle with cheese and bake uncovered 10 minutes or until bubbly.

Tips and Tricks
I used more shells and filled each with slightly less filling. I also omitted the mushrooms from the sauce.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Mix filling. Older kids can fill shells.
Recipe Source
adapted from Prevention magazine.

Nutrition Facts
one serving equals:
CALORIES
175.3 CAL
FAT
2.7 G
SATURATED FAT
1.1 G
CHOLESTEROL
5.5 MG
SODIUM
385.2 MG
CARBOHYDRATES
24.7 G
TOTAL SUGARS
4.7 G
DIETARY FIBER
2.8 G
PROTEIN
13.6 G

Spaghetti Pie

This is my MIL's recipe, and it's a family favorite.

Prep:
Yield: 8 Servings

8 oz spaghetti, cooked & drained
1/2 tsp salt
1/4 tsp pepper
1 broken egg
1/3 cup Parmesan cheese
8 oz sour cream
1 lb browned ground beef
1 can spaghetti sauce
garlic & oregano to taste
2 cups grated mozzarella cheese

Preheat oven to 350 degrees. Spread noodles in a 9x13 inch baking dish. Spread beaten egg over the top and sprinkle with salt, pepper, & Parmesan cheese. Layer ground beef on top of this. Season spaghetti sauce to taste with garlic & oregano, spread over ground beef and top with mozzarella cheese. Bake for 30 minutes.

Tips & Tricks:
I make this using leftover Pasta Alfredo instead of the spaghetti and omit the egg, sour cream, and Parmesan cheese. It turns leftovers into a brand new & delicious meal!

Beef And Beer Stew

Prep: 30 minutes
Cook: 3 hours plus resting
Yield: 8 servings


5 pounds beef brisket, cut into 2-inch cubes
Salt and pepper
1 stick (4 ounces) butter
4 pounds onions, sliced
6 tablespoons flour
One 12-ounce bottle dark beer
3 cups beef broth
3 pounds yellow-fleshed potatoes, such as yukon gold, peeled and quartered
1 cup milk

Preheat the oven to 325°. Season the brisket with salt and pepper. In a large, heavy skillet, melt 1 teaspoon butter over medium-high heat. Working in batches, add the brisket and cook for 8 minutes; transfer to a large Dutch oven and reserve the skillet.

Add 2 teaspoons butter to the skillet. Add one-third of the onions and cook over medium heat until softened; push to the side of the pan. Repeat with the remaining onions, then cook over medium heat, stirring, until browned, about 8 minutes more. Transfer to the Dutch oven. Add 3 tablespoons butter to the skillet, over medium heat; add the flour and cook, stirring, until the mixture is golden. Whisk in the beer, then the beef broth; bring to a boil, whisking until smooth.

Pour the sauce over the meat and onions and bring to a simmer over medium heat. Cover the pot and cook in the oven for 2 hours. Remove the lid and cook until the meat is fork-tender, 30 minutes. Set aside and let rest for 30 minutes.

Meanwhile, in a large pot, place the potatoes in salted water to cover; bring to a boil, then simmer for 15 minutes. Drain and return to the pot. Add the remaining 4 tablespoons butter and mash. Beat in the milk and season with salt and pepper. Serve the stew over the mashed potatoes.

Tips and Tricks
To start with, I didn't take three hours to cook this and I cut the recipe down. I used about 2 pounds of london broil, fat trimmed off and cut into small cubes, then browned it in the butter and drained it. While the meat cooked I made the sauce, using half of an onion and the full amount of the other ingredients. Then I drained the meat and returned it to the pot, added the sauce, covered it and cooked it for about an hour. I also threw in some sliced carrots. The meat was nice and tender, so cooking it for three hours was not necessary. And since cooking the meat and the onions uses so much butter (I used Smart Balance), I didn't add any more to the potatoes. I also used Guinness in the sauce. I'm not a fan of Guinness (Read: it tastes like motor oil), but this sauce had a nice flavor to it. My mother-in-law, who is not a beer drinker at all, also liked it. This recipe could probably be adapted for the crockpot, but gravies in the crockpot tend not to thicken. So you would need to add the flour and cook the sauce on the stovetop.
Make It Healthier
Use lean meat. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients.
Suggested Sides
steamed peas and green salads

Spinach Enchiladas

Prep: 25 minutes

Cook: 35 minutes

Yield: 10 servings

1 carton (15 ounces) reduced-fat ricotta cheese
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1-1/2 cups (6 ounces) shredded reduced-fat Mexican cheese blend, divided

2 egg whites, lightly beaten
10 flour tortillas (8 inches)

1 tablespoon cornstarch
1 cup vegetable broth
1 bottle (7 ounces) mild green taco sauce
1/4 cup minced fresh cilantro
1 tablespoon lime juice
1/2 pound sliced fresh mushrooms
2 teaspoons canola oil


In a large bowl, combine the ricotta, spinach, 1 cup cheese and egg whites. Spoon 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.

In a small saucepan, combine the cornstarch and broth until smooth. Stir in taco sauce. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cilantro and lime juice. Pour over enchiladas. In a nonstick skillet, saute mushrooms in oil until tender; arrange evenly over enchiladas.

Cover and bake at 350° for 30-35 minutes or until heated through. Uncover; sprinkle with remaining cheese. Bake 5 minutes longer or until cheese is melted.

Tips and Tricks

Although this recipe was supposed to make 10 enchiladas, I filled the shells a little more generously and made 7. I also used dried cilantro. I use a potato ricer to squeeze the spinach dry.

Make It Healthier

Use part-skim ricotta. Use corn tortillas in place of flour. Use reduced-sodium or sodium-free broth.

How Kids Can Help

Squeeze spinach dry. Measure and mix filling. Roll up tortillas. Pour sauce over tortillas.

Suggested Sides

fat-free refried beans, Spanish Rice

Nutrition Facts

1 enchilada equals 271 calories, 10 g fat (3 g saturated fat), 22 mg cholesterol, 674 mg sodium, 32 g carbohydrate, 1 g fiber, 15 g protein

Diabetic Exchanges

2 starch, 1 lean meat, 1

Winter Vegetable Soup

Prep: 25 minutes

Cook: 35 minutes

Yield: 3 quarts

3 medium carrots, halved and thinly sliced
3/4 cup chopped celery
1 medium onion, chopped
2 green onions, thinly sliced
1 garlic clove, minced
1 tablespoon butter
1 tablespoon olive oil
7 cups reduced-sodium chicken broth or vegetable broth
3 cups cubed peeled potatoes
2 cups cubed peeled butternut squash
2 large tart apples, peeled and chopped
2 medium turnips, peeled and chopped
2 parsnips, peeled and sliced
1 bay leaf
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon pepper

In a Dutch oven over medium heat, cook and stir the carrots, celery, onions and garlic in butter and oil until tender.

Add the broth, potatoes, squash, apples, turnips, parsnips and bay leaf. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes.

Stir in the basil, thyme and pepper; simmer 15 minutes longer or until vegetables are tender. Discard bay leaf before serving.

Tips and Tricks

I took a lot of liberties with this recipe, substituting a teaspoon of celery salt in place of the celery, omitting the bay leaf, turnips and parsnips, using Italian seasoning in place of the thyme, and cutting the amount of broth in half. I also used sodium-free bouillon granules in place of canned broth. While there is a lot of chopping to do in preparation for this soup, I used my Pampered Chef chopper for the carrots, garlic and onion and a really fantastic veggie peeler I got at Target to peel the apples and potatoes. I found the butternut squash to be difficult to work with. The flesh is very hard and the rind is thick. If you choose to chop and peel it raw, use a very sharp knife and be careful! Next time I make this soup, I will roast the squash first.

Make It Healthier

Use unsalted butter or trans-fat free spread. Use reduced sodium or sodium free broth.

How Kids Can Help

Use food chopper to chop carrots and onions. Measure broth and spices.

Nutrition Facts

1 cup equals 134 calories, 2 g fat (1 g saturated fat), 3 mg cholesterol, 404 mg sodium, 27 g carbohydrate, 5 g fiber, 4 g protein

Diabetic Exchanges

1-1/2 starch, 1 vegetable

Ooey Gooey Caramel Corn

This is my mom's recipe and it is a huge hit at parties. She always served it at Halloween, Christmas Eve, and New Years. It makes a ton so make sure you have plenty of people around to enjoy it, and lots of napkins & washcloths!

Prep: 30 minutes
Yield: about 20 servings

20 cups popped popcorn (about 4 bags of microwave popcorn)
1 lb brown sugar
2 cups corn syrup
1 can sweetened condensed milk
1/2 cup butter

In a large pot mix together brown sugar & corn syrup. Bring to a boil on medium heat and boil until sugar is dissolved. Add sweetened condensed milk & butter, return to a boil and cook to a soft ball stage. (275 F on a candy thermometer). Pour caramel over popcorn, and mix well. Shape into balls if desired.

How Kids Can Help:
Kids can help sort out the old maid kernels from the popcorn while you cook the caramel.

Hard Rock Cafe's Alfredo Sauce

Yield: 18 cups

1 gallon heavy cream
2 Tbs dry basil
2 Tbs dry oregano
1 1/2 tsp freshly-ground white pepper
1 tsp salt
2 Tbs chicken base
3 tsp ground nutmeg
2 cups Parmesan cheese
6 oz roux, at room temperature


Place heavy cream, spices and chicken base in the steam kettle. Mix with a wire whip to blend well. Bring to a boil. Stir in the Parmesan cheese. Continue stirring until the cheese is completely melted. Add the roux and continue stirring until it is totally incorporated. Continue to heat the Alfredo sauce until it thickens, approximately 10 minutes. Remove from heat.

Tips & Tricks:
Freeze leftovers for later use.

Suggested Serving:
Serve with Hard Rock Cafe' Chicken Penne Pasta, or over noodles, cannelonni, or in your favorite Alfredo dish.

Vegetable Pasta Salad

Most pasta salads are too greasy for my tastes. This version is extremely light on the dressing, while also being loaded with vegetables!

Prep: 20 minutes + chilling
Cook: 15 minutes
Yield: 10 servings

8 ounces uncooked tricolor spiral pasta
3 small tomatoes, chopped
1 cup thinly sliced green onions
1 cup each chopped celery, sweet red pepper, zucchini and carrots
3 tablespoons balsamic vinegar
2 tablespoons minced fresh basil or 2 teaspoons dried basil
2 tablespoons olive oil
1 tablespoon sugar
1 tablespoon minced fresh oregano or 1 teaspoon dried oregano
2 garlic cloves, minced
1 teaspoon salt
1/8 teaspoon pepper
1/2 cup grated Parmesan cheese

Cook pasta according to package directions. Meanwhile, in a large bowl, combine the vegetables, vinegar, basil, oil, sugar, oregano, garlic, salt and pepper.

Drain pasta and rinse in cold water; stir into vegetable mixture. Add Parmesan cheese and toss to coat. Cover and refrigerate for at least 2 hours before serving.

Tips and Tricks
Use a veggie chopper to chop the vegetables. I used red wine vinegar in place of the balsamic vinegar. I also substituted green pepper for the red pepper.
Make It Healthier
Use whole wheat pasta. Omit salt.
How Kids Can Help
Use veggie chopper. Measure spices. Rinse pasta.

Nutrition Facts
1 cup equals 108 calories, 5 g fat (1 g saturated fat), 4 mg cholesterol, 352 mg sodium, 13 g carbohydrate, 2 g fiber, 4 g protein
Diabetic Exchanges
1 starch, 1/2 fat