Sausage Casserole

 Morning sausage casserole

 Ingredients:

 2 LB. Bulk sausage ( hot or mild both work well).
 8 Slices of bread with the crusts removed (save the crusts).
 3 /4 LB Grated sharp cheese (cheddar).
 8 Large Eggs.
  3 Cups milk.
 1 1/2 TSP Salt.
 1 1/2 TSP Dried Mustard.
 1/4 tsp of black pepper.

 Brown the sausage, crumble and drain well.
 Into a 9x13 inch, casserole dish ( buttered).
 Cut the bread into bites sized pieces, lay them in the bottom of the pan.
 Place the sausage bits on top of the bread, Sprinkle the grated cheese on top.

 In a separate bowl mix the eggs, salt , pepper and dry mustard together, Blend  them well.
 Pour the mixture evenly over the other ingredients, put the saved bread crusts on top.

 Cover with plastic wrap and refrigerate over night.
In the morning, preheat your oven to 350 degrees and bake for 45 minutes uncovered.

 When done slice into squares and enjoy.
 They are also very good cold
 You can use an apartment sized toaster oven as well.

SMOKED SALMON DIP

CAJUN SMOKED SALMON DIP

1/2 cup sour cream
3 ounces cream cheese, softened
1/2 packet ranch dressing mix,(works well with other dressings as well)
4 ounces smoked salmon, flaked
1 green onion, chopped
1 teaspoon chives, minced
1/2 teaspoon cayenne
1/8 teaspoon  chile powder, adds a little bit of zing into the taste.

Puree everything in a

 food processor until smooth. Sprinkle  with slivered almonds and serve.

Makes 1 1/3 cups.


This does not freeze well.

Chicken Casserole and Southern Pear Salad

Chicken Casserole
2 - 3 lbs. cubed cooked chicken
16 oz. sour cream
1 4-oz. jar sliced mushrooms
1 can (10 and three quarter oz.) cream of mushroom soup
1 cup chicken broth
8 oz. seasoned stuffing cubes
One half cup butter

Mix chicken, sour cream, mushrooms, cream of mushroom soup and chicken broth together in large baking dish. Place stuffing over chicken mixture. Melt butter and pour over stuffing. Bake at 350 degrees for 35 to 40 minutes.


Southern Pear Salad

Boston lettuce leaves
3 cans (15 oz.) pear halves, drained
One quarter cup mayonnaise
One half cup shredded cheddar cheese

Place 2 - 3 lettuce leaves on salad plate. Place 2 pear halves on lettuce leaves. Place 2 Tbsp. of mayonnaise on top of the pears. Sprinkle with cheddar cheese.

The Skinny: Use low fat cheese and low fat or light mayo.

Flax Meal Bread (Flax Seed)

If you are looking for a nice healthy change to the normal bread you buy in the grocery store.

This is a very healthy bread and you can cook it in your Microwave Oven in about 7 minutes 

Here are the things you will need, Fine ground Flax seed,(you can use coarse ground Flax Seed if you want a courser texture to your bread) Baking powder, butter, eggs and  Splenda. ( remember this is a healthy Bread)

You will need a glass pan with tapered sides (makes getting the finished bread out of the pan easier) 

The glass pan you will need  for this recipe measures 4" wide by 9" long and 3" deep. 

Into the glass  pan, put 3 cups of Flax Meal, 3 teaspoons of Baking Powder, 1/4 cup of Spenda, mix well, add 6 eggs and about a 1/4 cup of butter (in chunks) mix in well.

Pop into the microwave for about 7 min at high heat, when done take it out of the oven and turn it over and tap it onto a piece of Parchment paper , let cool and then slice.

(Not all Microwave ovens cook at the same rate so you will have to adjust the time  to suit your microwave oven. My oven is 1000watts, some are only 600 watts).

planing a meal for two

The planning of a meal takes time and commitment to make a healthy and nutritious meal that will fit into ones lifestyle and time frame.

The planning part is made harder when both of the parents work, or in a lot of cases of single parent families, sometimes there is not the time or the will to do it.

This is when the fast food, or take out is used, to save time. This is never as healthy or nutritious as putting together a solid meal that does not include a lot of sugars and other non healthy ingredients .

Not everything has to be done just before the meals are served, there are many parts of the meal that can be prepared well in advance of the meal, this is when the planning beforehand bears the most fruit.

One quick thing that can be done is to buy a dozen eggs. boil them up and put them back into the egg carton making sure you mark them as cooked, now you have part of the meal done and these make a great healthy snack anytime.after-retirement.blogspot.com

Wine, grapes and a good meal

Ten Affordable Chardonnays

Robert Whitley

Although Chardonnay remains the No. 1 white wine choice for most U.S. wine buyers, the myth persists that good Chardonnay exists only at the upper echelon and the rest is mainly bunk.

I say nay.

The price of Chardonnay grapes has sagged along with the economy, so there's no reason enterprising vintners (or those who own their own vineyards) can't source excellent grapes for the purpose of producing classy Chardonnay.

Gary Eberle of Paso Robles is a case in point. His Chardonnay happens to be estate grown, and it's surprisingly good considering Paso is generally thought of as a warmer region more conducive to sturdy red wines, such as Cabernet Sauvignon and Syrah. The Eberle vineyards do indeed heat up on a mid-summer day, but nighttime temps can be downright chilly, requiring a sweater or more for comfort while sipping wine around the pool.

Grilled pork fajitas

Dietitian's tip: This recipe uses pork tenderloin — a tender, lean meat.

Traditionally, fajitas are made with skirt (flank) beef steak, which has twice the fat and three times the amount of saturated fat.

By Mayo Clinic staff

Serves 8

Ingredients

1 tablespoon chili powder
1/2 teaspoon oregano
1/2 teaspoon paprika
1/4 teaspoon ground coriander
1/4 teaspoon garlic powder
1 pound pork tenderloin, cut into strips
1/2 inch wide and 2 inches long
1 small onion, sliced
8 whole-wheat flour tortillas, about 8 inches in diameter, warmed in the microwave
1/2 cup shredded sharp cheddar cheese
4 medium tomatoes, diced
4 cups shredded lettuce
1 cup salsa
Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler to medium-high or 400 F.

In a small bowl, stir together the chili powder, oregano, paprika, coriander and garlic powder. Dredge the pork pieces in the seasonings, coating completely.

Place the pork strips and onions in a cast-iron pan or grill basket. Grill or broil at medium-high heat, turning several times, until browned on all sides, about 5 minutes.

To serve, spread an equal amount of pork strips and onions on each tortilla. Top each with 1 tablespoon cheese, about 2 tablespoons tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, then roll to close. Serve immediately.


Nutritional Analysis
(per serving)
Serving size: 1 fajita
Calories 234 Cholesterol 45 mg
Protein 18 g Sodium 309 mg
Carbohydrate 23 g Fiber 5 g
Total fat 8 g Potassium 508 mg
Saturated fat 3 g Calcium 115 mg
Monounsaturated fat 3 g


thanks to Mayo Clinic

Risotto Florentine

Risotto Florentine

Here is a nice change from some of the flat fat free meals you may have been making, should make enough for four.

Ingredients



1/2 cup of chopped onion (medium sized).

1 clove garlic, crushed

1 cup uncooked Arborio rice

3 cups vegetable broth

1/2 tsp saffron threads or 1/4 tsp ground tumeric

1 can cannellini beans, rinsed and drained (15-16 ounces)

10 ounce package frozen chopped spinach, thaw and squeeze out the excess water.

1/4 cup grated fat free Parmesan Cheese.

now for the hard part.


In a 10 inch skillet put 2 tablespoons of extra virgin olive oil.

Cook garlic and onion over medium-high heat until crisp-tender.

Add the cup of rice, beans and stir until coated with the onion-garlic.

Add the broth and bring to a boil, stir well, cover and reduce the heat, simmer for 20-25 minutes or until the rice is done.

You can try different spices with this recipe.

Blueberry chicken salad

Blueberry chicken salad


Blueberries have become a part of the anti-cancer arsenal due to the fact that they are the berries richest in anthocyanosides, one of the most powerful antioxidants in the prevention of cancer cell growth.

This lunch type salad is a great way to add blueberries into your diet, as well as increasing your consumption of leafy greens and lower-fat meat.

Feta cheese and pecans add a decadent feel to the dish.



4 cups sliced Belgian endive (about 2 large heads)
1 cup gourmet salad greens
1 1/2 cups chopped roasted skinless, boneless chicken breasts
1 cup fresh blueberries


Combine first four ingredients in large bowl.

1/2 cup crumbled feta cheese
2 tbsp chopped pecans, toasted



Dressing:


2 tbsp apple cider vinegar
2 tbsp honey
3/4 tsp salt
1/4 tsp black pepper


Combine vinegar, honey, salt, and pepper; stir with whisk.

Add dressing to endive mixture; toss gently.

Sprinkle with cheese and pecans.

This is a great tasting cancer fighting meal, the Belgian endive may be pricey.

Belgian endive, Sometimes called chicory in the United States and is called chicorée frisée in French.

Salad for Cancer

Power packed pomegranate salad

Pomegranates are known for their antioxidant punch, which has fueled pomegranate juice sales in North America and around the world.

But the seeds may have benefits the juice doesn't.

A Technion-Israel Institute of Technology research team presented a study in June 2001 which indicated that pomegranate seed oil triggers apoptosis -- a self-destruct mechanism in breast cancer cells.

Anything that will help reduce the Risk of Breast Cancer should be worth the trying of any new recipe.


This salad combines pomegranate seeds with spinach, a leafy green also rich in antioxidants.


1 pound cleaned spinach leaves, tough stems removed

3/4 cup diced red onion

3 tablespoons finely chopped parsley

Seeds from 1 pomegranate (approx. 1 cup)

1/3 cup toasted pine nuts

Salt and fresh ground pepper

Olive oil and balsamic vinegar dressing, or a Honey Pear Vinaigrette.

Place the spinach in a large salad bowl. Sprinkle on the red onion, parsley, pomegranate seeds and pine nuts.

Just before serving, dress the salad with either shakes of olive oil and balsamic vinegar, or the PC Honey Pear Vinaigrette.

This should serve about four, I tried it and went back for seconds :-)

Cancer-fighting foods

Although the risk factors for cancer are complex and no one food can cure or prevent cancer, numerous studies have shown a link between diet and cancer risk.

One of the most promising areas of research is that examining antioxidants.

According to the American Cancer Society, “The body appears to use certain nutrients in vegetables and fruits to protect against damage to tissues that occurs constantly as a result of normal metabolism (oxidation).

Because such damage is linked with increased cancer risk, the so-called antioxidant nutrients are thought to protect against cancer. Antioxidants include vitamin C, vitamin E, carotenoids, and many other phytochemicals (chemicals from plants).

Studies suggest that people who eat more vegetables and fruits, which are rich sources of antioxidants, may have a lower risk for some types of cancer.”

Get more cancer-fighting foods into your diet this summer.

Chicken Casserole and Southern Pear Salad

Chicken Casserole

2 - 3 lbs. cubed cooked chicken

16 oz. sour cream

1 4-oz. jar sliced mushrooms

1 can (10 and three quarter oz.) cream of mushroom soup

1 cup chicken broth

8 oz. seasoned stuffing cubes

One half cup butter

Mix chicken, sour cream, mushrooms, cream of mushroom soup and chicken broth together in large baking dish. Place stuffing over chicken mixture. Melt butter and pour over stuffing. Bake at 350 degrees for 35 to 40 minutes.


Southern Pear Salad

Boston lettuce leaves

3 cans (15 oz.) pear halves, drained

One quarter cup mayonnaise

One half cup shredded cheddar cheese

Place 2 - 3 lettuce leaves on salad plate. Place 2 pear halves on lettuce leaves. Place 2 Tbsp. of mayonnaise on top of the pears. Sprinkle with cheddar cheese.

Pizza made with Veggies

Here is a great way to introduce Veggies into a meal.

Start with 1 package of Crescent Rolls


1 cup sour cream

One half cup mayonnaise

1 package dry, Ranch dip mix

1 cup cheddar cheese, shredded

1/2 cup fresh broccoli, chopped
1/2 cup green onions, chopped
1/2 cup carrots, shredded
1/2 cup zucchini, grated
1/2 cup mushrooms, sliced
1, 8-oz. can sliced water chestnuts, drained and chopped

Spread out crescent rolls on a baking sheet to form a crust and bake for 10-15 minutes at 350 degrees until lightly browned.

Remove from oven and allow to cool.

Combine sour cream, mayonnaise and dry dip mix and spread over crust.


Place vegetables over dressing and top with shredded cheese.

Refrigerate until ready to serve. Cut into squares before serving.

Try adding your favorite spices to suit your taste.

Stuffed Chicken Cutlets

Stuffed Chicken Cutlets

Here is a nice recipe that is easy to make and feeds 4 to eight people depending on What is served with this meal, but for sure wine is a good choice. 8 boneless chicken breasts 4 slices Swiss cheese 8 slices of ham 2 Tbsp. olive oil 1 cup chicken broth One half cup dry white wine One quarter cup flour 1 tsp. oregano Fresh parsley sprigs Salt and pepper Place chicken breasts in between two pieces of wax paper and pound until about one quarter inch thick and coat lightly with flour. Place one half slice cheese and 1 slice of ham on each chicken breast and roll breast up, secure with a toothpick or a piece of string. Heat olive oil in a large saucepan, add chicken breasts, wine, oregano, salt and pepper. Cook each side for about 10 minutes on each side. Garnish with parsley. Sweet and Sour Carrots 1 pound carrots cut in one quarter inch diagonal slices 1 8-oz. can pineapple chunks (in own juice) One quarter cup sugar 1 Tbsp. cornstarch 2 Tbsp. vinegar 1 Tbsp. soy sauce Salt and pepper to taste. Cook carrots in boiling water until just crisp tender. Drain and set aside. Pour one third cup of pineapple juice into a small saucepan (you may need to add some water to get the full one third cup). Reserve the pineapple chunks. Combine sugar and cornstarch and add to pineapple juice while simmering over low heat. Add vinegar and soy sauce, bring to a boil and then reduce heat and simmer until thickened. Add salt and pepper to taste. Combine carrots and pineapple chunks in a serving dish. Pour pineapple juice mixture over carrots and pineapple chunks and mix.

Stuffed Eggplant

Here is a great recipe, easy to make and tastes good


4 medium eggplants
2 pounds lean ground beef
2 onions, finely chopped
4 cloves garlic, minced
4 medium tomatoes, chopped
2 eggs, beaten
One half tsp. ground nutmeg
1 tsp. ground cumin
Salt and pepper to taste
1 pound mozzarella cheese, shredded

Trim tough ends off of eggplants then slice them in half lengthwise. Cook eggplants in lightly salted boiling water for 7 minutes or until just barely tender. Drain and set aside to cool.

Cook ground beef in frying pan and then drain off fat. Add onion, garlic and tomatoes and mix well. Cook over medium heat for about 5 minutes, stirring now and then.

Transfer meat mixture to a bowl. Scoop out cooled eggplant halves, leaving about 1/2 inch thick shells and reserve the pulp. Remove the seeds from the pulp as best you can. Add pulp to the ground beef mixture then stir in egg, nutmeg, cumin, salt and pepper and half of the cheese.

Spoon mixture into the eggplant shells. Place the shells in a baking dish and sprinkle with the remaining cheese. Bake in a 350-degree oven for 30 minutes or until cheese is lightly browned.

Add this salad with the main couse.

Cucumber Salad

3 cucumbers, peeled, seeded and sliced
One third cup nonfat plain yogurt
1 tsp. lemon juice
1 tsp. fresh mint, chopped
1 Tbsp. olive oil
One half tsp. sugar
Salt and pepper to taste

Place cucumbers in a bowl. Combine remaining ingredients and mix well. Pour over cucumbers and stir to coat.

Enjoy

Hot Artichoke Dip

1 14-oz. can artichoke hearts, drained and chopped
8 oz., crumbled feta cheese
2/3 cup mayonnaise
1 clove garlic, minced
1/2 cup shredded Parmesan cheese

Combine first 4 ingredients in a small baking dish, sprinkle Parmesan cheese on top and bake for 20 minutes at 350 degrees.

Serve with crackers,chips or tacos.

Pork and Pineapple Casserole

1 16-oz. can crushed pineapple, drained but reserve some liquid
6 to 8 pork loin chops
Salt and pepper to taste
2 to 3 potatoes
8 to 10 strips of bacon or slices of Canadian bacon

Line casserole dish with crushed pineapple, Cover with pork chops and season with salt and pepper.

Cover with slices of raw potato, then slices of bacon. Cover with lid and bake for 1 hour at 350 degrees.

Check dish a few times while cooking and if the casserole starts to dry out, if so, add some of the reserved pineapple juice.

Use lean pork chops and low fat bacon to cut back on the fat content.

Carrots and Broccoli

1 16-oz. package of fresh baby carrots
1 lb. fresh broccoli, cut into bite sized florets, and peeled, thin slices of stalk
1/3 cup butter
2 tsp. orange zest
1 Tbsp. fresh grated ginger
2 Tbsp. orange juice
Salt and pepper to taste

Place carrots in large pot and bring to a boil.

Cook for a couple of minutes then add broccoli, cover the pot and reduce heat. Cook for about 5 minutes or until broccoli is just crisp tender.

Drain veggies and place in a serving dish.

In a small pan, melt butter over medium heat. Add orange zest, ginger and orange juice and mix well. Pour butter sauce over veggies and toss to coat.

Salt and pepper to taste.

You could use reduced sugar orange juice but there really isn't much in the recipe to begin with.

Cheese Herb Stuffed Chicken Breast

4 - 6 boneless chicken breasts
1/2 cup mozzerella cheese, grated
1/2 cup fresh parsley, chopped
1 Tbsp. olive oil
1 tsp. dried oregano
1 14-oz. can diced tomatoes
One half cup black olives, sliced
1 Tbsp. cornstarch

Cut a 2 - 3 inch slit in each chicken breast. Combine mozzerella cheese, parsley, olive oil and oregano and mix well. Stuff each chicken breast with an equal portion of cheese mixture. Place stuffed chicken breasts in a baking dish. Combine tomatoes, olives and cornstarch and mix. Pour over chicken and bake for 45 minutes at 350 degrees.

Feta cheese is fairly low in fat if you are looking for something a little tastier.

Lemon Chicken Stir-Fry

1/4 cup sesame oil

1 pound boneless chicken breasts cut into one half-inch strips

1 cup fresh broccoli florets
1 sweet onion, coarsely chopped
1 carrot, grated
1 Tbsp. grated fresh ginger

Zest from 1 lemon

1 8-oz. can water chestnuts, drained

Hot cooked rice or noodles

Heat oil in a large skillet or wok; stir-fry chicken for several minutes. Add fresh broccoli, onion, carrot and ginger and cook until crisp-tender.

With a zester, remove zest from lemon peel. Add lemon zest, lemon juice and water chestnuts and cook until heated through. Serve over rice or noodles.


Use skinless chicken to cut down on the fat. It will be great tasting either way, :-)

Baked Chiken with a Lime Twist

4 - 6 chicken thighs or chicken breasts
1 Tbsp. grated lime peel
1/3 cup fresh lime juice
2 Tbsp. garlic salt
2 tsp. seasoned pepper

Put lime peel and lime juice in a resealable plastic bag and place chicken in the bag and shake to coat.

Remove chicken and place in a baking dish.

Combine garlic salt and seasoned pepper and sprinkle over chicken.

Bake at 350 degrees for about 45 - 60 minutes or until juices run clear.

If you want a little lighter meal use skinless chicken breasts.