Tuesday, August 16, 2011

Salmon Loaf or Patties

At my home of origin, Salmon came out of a can.  There was no such thing as “fresh Salmon.”  I suppose that’s true of most people that grew up before groceries were flown as a normal course of transportation.  Oops, I’m showing my age.  Well anyway, Salmon out of a can.  Salmon cakes, Salmon Loaf, Salmon for stuffing into pasties… it all came out of pink cans.  Yes it tastes different then fresh – but in this case that IS the point.  It has to be pre-cooked within an inch of it’s life to get this kind of subdued taste, texture and readily to meld and not dominate other ingredients.  Ok, probably waxing way too philosophical over food.  But really... try this recipe: as a loaf or form up into patties and pan fry.  Even my husband asks for these if I’ve not prepared them in a while.
1-14.75 oz can Salmon, skinned, boned, save juice
1-7.5 oz can Salmon, skinned, boned, save juice
½ - ¾ cup Green Onion, finely chopped
2 oz Parmesan or Asiago Cheese, finely grated
1 Egg
1 teaspoon fresh Lemon Juice
Olive Oil
1 Jalapeno, minced
Combine all ingredients in bowl.  Mix thoroughly and add saved Salmon Juice as needed.  Generally it should be moist enough to hold together -- not “crumbly.
Salmon Loaf: The loaf version may or may not need the “extra” Salmon juice.  Oil glass Bread Pan and place mixture in it. Bake20-30 min at 350 degrees F
Salmon Patties: The patty version needs to be a little moister, so that the patties will hold together in the pan and when flipped.  Oil Fry Pan, form into patties.  Turn when bottom is crispy.  Remove when new side is crispy.  It goes quick—like 8 minutes to a side in a hot pan.  Don’t make it too hot though or the cheese will burn and tang up the flavor.
Abstinent Measuring
4 oz = 1 protein

Saturday, August 13, 2011

Okra & Mushrooms

I was not born or raised in the South.  To me Okra was cornbread battered and deep-fried with lots of salt.  I didn’t like the “slimy” texture of some cooked okra dishes…just looking at them caused me to turn up my nose.  BUT, I’ve experimented and asked the natives questions.  And I have come to appreciate and love fresh Okra…especially in the summer when it’s fresh at Farmers Market.  See Notes below for decreasing the “slimy factor.”

2 lbs fresh Okra, sliced into 1 ½ inch pieces
1 lbs fresh white Mushrooms, sliced
3 fresh Carrots, sliced diagonally into 14 inch ovals
1 large Red Bell Pepper
1 medium Yellow Onion
2 cloves to 2 TBLSpoon Garlic, minced, your taste
2-3 TBLspoons Olive Oil
1-28oz can diced Tomatoes or Rotel Tomatoes
1 teaspoon Sea Salt
1 TBLspoon Brown Mustard seed & 1 teaspoon Cumin seed
Or  1 teaspoon Mrs. Dash or other spice mix
3 stalks Celery, diced
1-2 Jalapeno Peppers, minced
Place Olive Oil, Carrots, Yellow Onions and Garlic in large covered pan on medium heat.  Sauté until Onions turn translucent.  Add Salt, other spices of your choice and the Okra.  Stir well and replace cover.  Stir occasionally and cook until Okra well heated and turning a little softer.  Add Mushrooms and Peppers, mix well, replace cover and cook (with occasional stirring) until Okra is just starting to turn a darker shade of green.  Add Tomatoes.  Cook another 5-10 minutes, until it’s had a chance to get bubbly hot and has melded together.  Serve Hot.
Abstinent Measuring
1 cup = 1 vegetable
1.       Spices: I think only Salt is necessary, especially if using Rotel Tomatoes.  But I’ve used either Brown Mustard/Cumin OR Mrs. Dash and the results were equally tasty
2.      Slimyness:  I’ve discovered that the smaller the Okra pieces and the more over-cooked the Okra the slimier the dish.  Also adding the Tomatoes at the end reduces the slimy-factor.  The acid in the Tomatoes does the trick… but can be defeated by prolonged cooking.

Friday, August 12, 2011

Cucumber Salad

A nice cucumber salad adds to a summer dinner when it’s just too hot to heat up the kitchen cooking.  This is German Deli style, meaning it’s vinegary as opposed to creamy. 
6 Pickling Cucumbers, Sliced super thin (mandolin slicer works great)
1 medium Yellow, Vidalia or Sweet East Texas Onion, sliced super thin (goal is 1 cup of sliced Onion)
¼ cup White Vinegar
¼ cup Apple Cider Vinegar
1/8 cup Olive or Grape Seed Oil
1 teaspoon Sea Salt
¼ teaspoon dried or ½ teaspoon fresh Dill Weed (fresh is preferred)
1 Jalapeño, minced
Chop, mix and store in Glass bowl.  Best if you can let it mingle and meld for at least 2 hours.  Serve Cool.
Abstinent Measuring
1 cup = 1 vegetable

Serving Suggestions:  I like it in combination with Chopped Fresh Tomato Salad (Tomatoes, onions, jalapeno, vinegar, oil, salt.  Same recipe as above: substitute Tomatoes for Cucumbers, use less Onion and dice the Onion.  Great with anything grilled

Thursday, August 11, 2011

Eggs & Tomatoes

I’ve been down to the Farmers Market every Saturday to get the freshest supplies as is my usual routine during the growing season and OMG!  Aren’t the tomatoes just divine this summer?  I’ve been having fresh tomatoes with just about everything and at every meal.  Once of my favorites is Fried Eggs and Tomatoes for breakfast.  The tangy sweetness of the tomatoes blends with the velvety texture of the eggs…yummy!
2 Eggs
1 Medium fresh Farmers Market Tomato, diced
Olive Oil
Salt and Pepper, to taste
Small amounts of dices Onions and Peppers, to taste
Wet frying pan with Olive Oil at medium heat.  P diced Tomatoes on one half of the fry pan and 2 eggs on the other.  Turn together, Salt & Pepper at will and Serve Hot.
Abstinent Measuring
1 protein and 1 salsa
The tomatoes don’t get really cooked.  They just get well warmed, which brings out their flavor even more.  

Wednesday, July 13, 2011

Lemon Pepper Tilapia

This is QUICK to prepare, requires NO FORETHOUGHT and tastes AWESOME!  I got this super simple recipe on an Outreach call some time back from Linda GM, who said she got it from someone else.  It truly is the closest thing to “FAST FOOD” that we can achieve.  Linda said you can take the fish out of the freezer—frozen stiff—and it works just the same.  Holy Cow! I love it.  Because there are just those days where you need SIMPLE!  AND It’s great as leftovers.
Tilapia Filets
Lemon-Pepper Spice mix (any brand will do)
Oil to wet the pan
Add Oil to frying pan and bring to low-medium temperature.  Open fish wrapper so that one side of fish is exposed, or put the fish on a plate.  Dust the one side with Lemon-Pepper.  This is to your taste.  Place Tilapia in fry pan, Lemon-Pepper side down and dust the other side with the spice.  Cover for 3-5 minutes.  Turn filets over and Cover for 3-5 minutes.  The steam from the fish will cook itself.  When the filet is flakey it’s done.  Serve HOT.
Abstinent Measuring
4 oz = 1 protein
Fish cooks incredibly fast.  It also tends to get rubbery and loose it’s flavor rapidly when overcooked.  In other words… it doesn’t simmer well at all after done.  My Advise: it’s the last thing you should cook when preparing your meal.  Cook all veggies and starches first and let them simmer, then cook the fish.

Savory Quinoa

I wanted something different then Brown Rice or Corn!  This was a delightful find (God DOES talk thru Google, lol!).  Then, with just a little adjustment for my “style” of cooking/eating, it turned out great: hearty and flavorful.

1 TBLspoon Butter
1 small-medium Yellow Onion, chopped
1-2 teaspoon chopped Garlic
½ teaspoon Thyme
2 cups Chicken Broth [or Chicken Bouillon cube(s) and water to make 2 cups]
1 cup Quinoa, white or red
Sea Salt, to taste
2 TBLspoon Fresh Parsley, chopped  
Dash of Fresh Lemon Juice
Melt Butter in large Sauce pan or Sautéing Skillet. Add Onion, Garlic and Spices.  Also add Bouillon cubes now if using them.)  Cook on medium heat until Onion are clear.  Add Quinoa and stir continuously until all liquid/butter is absorbed from the pan.  Then add Chicken Broth (or Water for Bouillon cubes.)  Mix well.  Reduce heat and medium simmer for 15 minutes.  Serve Hot.
Abstinent Measuring
1 cup = 1 starch
The Parsley and Lemon are choices from the original recipe I found on the web.  I didn’t have any in my kitchen so did without and was happy enough with the results.  Next time I’ll try them though.  

Monday, June 13, 2011

Baked Peel-n-Eat Shrimp

Just had this over the weekend and I have to say it was fabulous.  I always think it a pain to have all this boiling water with seasoning and lemon slices. And you have to get the shrimp in and out quickly and I have a phobia about handling large amounts of hot boiling water.  So there added stress with the proces.  Well now I can BAKE IT!  Duh!  Seems obvious, but it never occurred to me!  Every piece of shrimp I ate was perfect: easy to peel, not overdone, not ending up with water dripping down your elbow.  I think any Boiled Shrimp spice would work.
1 pound large shell-on deveined shrimp
1 1/2 tablespoons vegetable oil
1 tablespoon seafood seasoning (recommended: Old Bay)
Preheat oven to 350 degrees F.
Toss shrimp evenly in oil and seasoning and bake on a sheet tray for 10 to 12 minutes, flipping halfway through
Abstinent Measuring
4 oz = 1 protein
Seriously, that’s all there is to it!

Monday, May 30, 2011


I finally got around to developing a gluten-free, abstinent corn bread.  What took me so long?  This is a great addition and the portion is big enough to satisfy any appetite.
1 ½ cup Corn Grits
½ cup Brown Rice Farina (also called Brown Rice Grits)
1 teaspoon Xanthan Gum
1 teaspoon Baking Powder
1 teaspoon Baking Soda
½ teaspoon Sea Salt
¼ c Coconut Cream or liquid oil/fat of your choice
1 - 12oz can Fat-free Evaporated Milk
1 Eggs
¼ c Water
For a sweeter version, add 1-2 packets of sugar free sweetener to the dry ingredients
Preheat Oven at 425 degrees F.  Spray Oil 8x8 or 9x9 baking pan.  Mix dry ingredients (Grits, Farina, Xanthan Gum, Baking Powder and Soda, Salt).  Blend well thoroughly to evenly distribute the xanthan gum through the mix, otherwise you’ll get globby, lumpy cornbread.  Add Coconut Cream/Oil and mix until all dry ingredients are “balled up” in the fat/oil.  Add Evaporated Milk, Eggs and Water and combine.  Immediately pour mixture into oiled baking pan.  Place in 425 degree oven for 15-20 minutes.  When crust is browning and Cornbread is pulling away from the sides of the pan, it’s done.  Remove from oven and divide pan into 6 equal portions.  Serve HOT!  YUM!
Abstinent Measuring
One Serving = 1/12 of pan = 1 starch
Make It A Meal:
For breakfast:
1 serving of Cornbread,
1 cup Breakfast Beans,
½ cup salsa(on top of beans) and
1 c diced fresh Mango
Abstinent Measuring: 1 starch, 1 protein, 1 fruit 

Tuesday, May 3, 2011

Resurrected Veggie Stew

Ok, I admit it.  Many times I buy too many vegetables!  This past week I had a bunch of veggies that were coming to the end of their refrigerator drawer life.  Small gray and black spots were appearing on some and the stalks of others were looking like dried sticks.  What to do?  I pulled out my trusty wok-pan intending to make the usually Eggplant-spaghetti sauce fare and got off track to excellent results.  I guess all they needed was a little love and moisture, LOL!   (this picture really doesn't do it justice.  When it was freshly cooked it was the most beautiful colors: bright green asparagus, firm tomatoe pieces, the broth was clearer.... Note to self: don't wait and take pictures of leftovers!)
A little Olive Oil
1 1/2 medium Yellow Onion, chopped
1 medium Eggplant, peeled, diced into 1/2 to ¾ inch cubes
2 Yellow Squash, cleaned, quartered and sliced to ½ inch quarter pieces
3 Zucchini, cleaned, quartered and sliced to ½ inch quarter pieces
4 stalks Celery, cleaned, sliced lengthwise, then chopped into ½ inch pieces
1 Red Bell Pepper, chopped, diced
1 Yellow Bell Pepper, chopped, diced
1 bunch Asparagus, cleaned, cut off dried ends, chop into 1 to 1 ½ inch pieces
6 Roma Tomatoes, Large Dice
2 cups strong Chicken or Turkey broth (see Notes)
1 teaspoon Celery Seed
1 teaspoon Garlic Powder
1/2 teaspoon White Pepper
1 teaspoon dried Basil
1 teaspoon dried Thyme
1 teaspoon Sea Salt, to taste [1/3 teaspoon]
1 Jalapeno, cleaned, chopped very small (what can I say… it was way at the bottom of the drawer—had forgotten all about it!)
In large stock pot (or wok-pot), place Yellow Onions and and enough Olive Oil to keep the onions from sticking.  Cover and sauté until onions are turning clear.  Add Celery, Celery Seed and Cumin Seed.  Cover for another couple minutes, allowing the seeds to heat and release their flavor.  Then add Eggplant, Yellow Squash, Zucchini, Bell Pepper.  Mix well and cover until heated through and Eggplant is well on it way to softening.  Add Chicken/Turkey Broth, White Pepper, Basil, Thyme, Garlic Powder and Salt.  Cover and cook until Eggplant and other veggies are barely done.  Add Asparagus and Tomatoes, mix well and cover for 5 minutes.  Serve Hot.
Abstinent Measuring
1 cup = 1 vegetable
Strong chicken Broth.  The idea is maximum flavor with minimum liquid.  If you are using homemade Chicken broth, stuff you save from the bottom of your own roasting pan, this is probably strong enough.  Just increase the whole measure up to 2 cups if you start with less.  If however you are using store bought, I recommend 2 cups water and 3-4 cubes or powder equivalent—so double strength.  

Monday, May 2, 2011

Leek and Turnip Stoup with Kale

Kind of juicy like a soup, but thick like a stew, but no meat---is that a requirement of being called a stew? Anyway, I must have been thinking of Leek and Potato Soup, because that’s what I thought of the whole time I was eating it…and each time I ate it as left overs. The sweet velvety texture of the leeks and turnips and the slight crunch of the kale makes it a hearty comfort food. It warms the core without the starchy drowsy after effect. (Pictured with Chicken Breast)
I made a LARGE batch. But I recognize that everyone doesn’t cook like that. So I’ve put equivalent smaller portions for a smaller batch in [] at the end of each ingredient. Just be sure to stay consistent… follow the large numbers at the front OR the [small ones.]
A little Olive Oil
3 bunches of Kale, clean each leaf individually, the group back together and chop into ¼ inch strips across the rib(or smaller if you desire) [1 bunch]
14-16 medium Turnips, cleaned, peel off rough edges and diced small ½-1/3 inch cubes [4-6]
6 medium Leeks, cut off roots, separate and clean out sand, slice small until greens become course [2]
2 cups strong Chicken broth (see Notes) [1]
1 teaspoon Celery Seed [1/2 teaspoon]
2 teaspoon Cumin Seed [1 teaspoon]
1 TBLspoon Garlic Powder [1 teaspoon]
1 TBLspoon White Pepper [1/2 teaspoon]
1 TBLspoon Yellow Mustard Powder [1 teaspoon]
2 teaspoon dried Basil [1 teaspoon]
1 teaspoon Sea Salt, to taste [1/3 teaspoon]
In large stock pot, place Leeks with just enough Olive Oil to wet the bottom. Cover and sauté until Leeks are very limp. Stir in Celery Seed and Cumin Seed. Cover for another couple minutes, allowing the seeds to heat and release their flavor. Then add Turnips. Mix well and cover until heated through. Add Chicken Broth, White Pepper, Basil, Garlic, Yellow Mustard Powder and Salt. Cover and cook until Turnips are done (easily pierce with a fork.) Then fold in Kale. Kale cooks lightning fast, so after 2-3 minutes it takes to fold it in, it will be cooked. Serve Hot.
Abstinent Measuring
1 cup = 1 vegetable
Strong chicken Broth. The idea is maximum flavor with minimum liquid. If you are using homemade Chicken broth, stuff you save from the bottom of your own roasting pan, this is probably strong enough. Just increase the whole measure up to 2 cups if you start with less. If however you are using store bought, I recommend 2 cups water and 3-4 cubes or powder equivalent—so double strength.

Sunday, May 1, 2011

Chicken Sausage and Green Beans

This is a great very quick solution to a lunch or dinner in a hurry. The juice from the Chicken Sausages make a “sauce” for the Green Beans that is complete. Maybe just a little salt is added sometimes.

5-6 oz raw Chicken Sausage, Frozen, then chopped into ¼ 1/3 inch rounds
2 – 10 oz cans of Green Beans. Drain off half the juice into a separate container.
Dollop of Thai Chili-Garlic Sauce (adds exciting fire, lol!)
Place the frozen Chicken Sausage in a medium sauce pan. Cook on medium-high heat until mostly cooked, 5-8 minutes. Lift the lid and stir occasionally. If the Sausage is sticking to the bottom, turn down the heat a little and add a drop or two of Green Bean juice. Once the meat is mostly gray, add the Green Beans. Mix well, recover and cook until Sausage is thoroughly cooked. At any point if the Chicken or Beans are sticking to the bottom turn down the heat a little and add some juice from “saved off” container. Serve Hot.
Discard any remaining juice.
Abstinent Measuring
Whole recipe = 2 vegetable and 1 protein
Any Chicken Sausage will work. There is a wide variety to choose from at the high qualitygrocery stores such as Whole Foods. The Feta-Spinach or Italian flavors are my favorites.
Serving Suggestions:
This can also be a sort of soup. By leaving all juice, the whole dish becomes more juicy. Great on cold or damp days.

Friday, April 22, 2011

Roasted Asparagus


1 or 2 bunches of Asparagus, cleaned, trim bottom ½-1 inch off stalk and cut to desired length or leave whole
Olive Oil Cooking Spray
Sea Salt, to taste
Black Pepper, to taste
1-2 TBLspoons Balsamic Vinegar
1-2 TBLspoons SoySauce (I use gluten-free variety)
1-2 teaspoons high quality Oil—Grape Seed, Flax, Olive, Roasted Sesame, etc
Coat Baking sheet with light coat of Cooking Oil Spray. Place Asparagus on baking sheet, add Salt and Pepper, toss to mix thoroughly. Place in 400 degree F oven for 12 minutes or until tender. Place roasted asparagus in Serving Dish. Warm the Balsamic Vinegar, Soy Sauce and Oil in sauce pan over medium heat. Remove from heat and pour over Asparagus. Serve hot.
Abstinent Measuring
1 cup = 1 vegetable
If making 1 bunch of Asparagus, use 1 TBLspoon each of the Vinegar and Soy Sauce and 1 teaspoon Oil. If making 2 bunches, use 2 of everything.
Take it to a Party: take it out of the oven at 8-10 minutes, so that it is a little under cooked. Put in Serving Dish, warm sauce, pour over Asparagus. Cover well with heavy towel and transport. It will continue cooking a little and be excellent for your party.

Beef Brisket (Jewish Style)

4.4 to 5 pounds Boneless Beef Brisket (flat cut preferable, but I use any cut)
1 clove Garlic, peeled, cut lengthwise in half
2 TBLspoon Vegetable Oil
2 teaspoon Salt
1/2 teaspoon Black Pepper
3 diced medium Onions
1 - 14.5 oz can diced Tomatoes, not drained
2 ribs Celery with leaves, chopped
1 TBLspoon fresh Rosemary leaves
1 teaspoon fresh Thyme leaves
1 Bbay leaf
6-8 medium Carrots
1/4 c. chopped fresh Parsley
Sugar free BBQ sauce
Use on the Leftovers, for a different flavor
1 can tomato paste
some liquid smoke, vinegar and sweetener to taste
Preheat over to 325F. Rub garlic over brisket.
Heat oil in roast pan, place brisket in and brown evenly. Pour off drippings, salt and pepper.
Add reserved garlic, onions, under brisket. Stir in wine or vinegar, tomatoes, celery, rosemary, thyme and bay leaf.
Cover, place in oven and cook 3 hours, basting if you like.
Add carrots and parsley and continue cooking uncovered for 30 minutes, until carrots tender.
Remove brisket, refrigerate overnight. When pan cools remove oil, bay leaf and place in blender with all vegetables for great thick gravy. Or remove vegetables skim fat and serve with brisket. Brisket will carve easily next day and all fat can be removed.
Abstinent Measuring
4 oz = 1 protein
Recipe adapted from Jewish Cooking in America by Joan Nathan

Thursday, April 21, 2011

Green Beans with Roasted Red Peppers

This is a variation of my Mom’s Basic Green Beans. Green Beans where her favorite vegetable — good thing they are cheap and readily available-fresh, frozen and canned…even in the 1900’s Depression Era.

2 lbs fresh or frozen Green Beans, cleaned, chopped into 3-2 inch pieces or less.
1 medium Yellow Onion, chopped
1 Tblspoon Olive Oil or Bacon Grease
1-12 oz Jar Roasted Red Peppers (packed in water), drained chopped
Sea Salt to taste
2 pieces of Fried, extra crispy Bacon, chopped into small bits
Place Oil of you choosing in a large frying pan. Add Onion and sauté in covered pan until Onion turns translucent. Add Green Beans and Bacon bits(if used), stir well, cover and stir occasionally until Green Beans are cooked to your liking (some people like them a little crisp, some like them cooked to within an inch of their life, lol!). Add the Roasted Red Peppers and Sea Salt. Serve Hot.
Abstinent Measuring
1 cup = 1 vegetable
If you get nuts with the bacon bits, you may need to count them as part of your protein. I just added enough to flavor the dish, so generally don’t.
If the Beans are kind of dry and start to fry instead of “steam”, add a little water to the bottom of the pan.

Sunday, March 27, 2011

Minestrone Soup

2 cups onion chopped
1 clove garlic minced
2 cups celery sliced
2 cups zucchini chopped
1 cup carrots chopped
1 cup kohlrabi chopped or celery root
4 tsp. olive oil
2 large tomatoes, peeled, seeded and chopped (or use canned)
4 cubes beef bouillon (yes beef)
4 quarts chicken stock or broth
pepper to taste
1 (15.5 ounce) can kidney beans, washed
1 (15.5 ounce) can garbanzo beans, washed
1 (15.5 ounce) can green beans, washed
½ cup frozen peas (optional counted as 1 cup of vegetable)
¼ cup fresh basil (or tsp. dried, better with fresh)
¼ fresh parsley (or tsp. dried)
Parmesan cheese grated
All chopped vegetables are small chop. Sauté onion, garlic, celery, zucchini, carrots in olive oil until onions are transparent and vegetables soft. Do not brown. Add tomatoes and cook 10 minutes. Add bouillon, chicken stock, & pepper. Cover and simmer 30 minutes. Add beans and peas (if wanted) simmer 20 minutes, uncovered. Add basil and parsley and season to taste. Serve with grated Parmesan cheese if desired.
Abstinent Measuring:
The beans are shy of 4 cups so I do grate a tsp. of Parmesan. You can measure and calculate if you want. Equals = 4 meals of 1 protein and 3 cups vegetables (raw measure on vegetables) and 1 fat in each

Carrot Soup

4 cup Carrots, chopped
1 cup Onion, chopped
2 teaspoon Oil
4 cups Chicken Broth
Zest of one Lemon or 1 teaspoon Lemon Zest
2 teaspoon Curry
Salt & Black Pepper -- to taste
2 Tblspoon Sherry—to taste
Sauté Onion in Oil until clear. Stop before they turn brown. Add Carrots, Chicken Broth, Curry, Salt, and Black Pepper. Simmer for 20 minutes. Cool, blender-ize and reheat, adding Sherry.
Abstinent Measuring
1 cup = 1 vegetable
Serving Suggestions: Top with dollop of Sour Cream (I do not, but some do.) if you add this, don’t forget to count the Fat in the Sour Cream.

Mushroom Bisque


1 lb. fresh Mushrooms
1-quart Chicken Broth
1 medium Onion chopped
2 teaspoons Butter
6 tablespoons Arrowroot
3 cups Milk - skim, 1% or 2% you decide
1-cup evaporated Milk
1 teaspoon or more Salt
White Pepper
Tabasco sauce to taste
2 tbsp. Sherry
Wash Mushrooms and cut off the dry stems and discard simmer covered in broth with the Onion for 30 minutes. Let cool, put in blender and puree add rest of Milk and Arrowroot and heat. Season to taste with Salt and [epper and Tabasco Sauce. Reheat and add the Sherry, if you like.
Abstinent Measuring
Pot equals 2.5 cups cooked, Vegetables 2 Proteins and 2 Fats. Or two servings equaling 1 Protein and 1 1/4 cup Vegetables and 1 Fat.
Serving Suggestions: Goes great with a Salad!

Gazpacho of Sorts

Not your usual Mexican GAZPACHO this is cooked.. Enjoy, you will be surprised this is delicious IF you like cold soup!
2 small onion, chopped
2 large cucumber peeled, seeded and chopped
2 small bell peppers seeded and chopped
6 tomato peeled and chopped
2/3 cup veg or chicken broth
3 tablespoon olive oil
½ cup vinegar
2 cups tomato juice
2 cloves garlic
4 tablespoons lemon juice
3 tablespoons brown sugar or substitute
½ teaspoon cayenne pepper-salt
3 teaspoons dill weed or more to taste
3 tablespoons mayonnaise
3 eggs for thickness
4-5 large sprigs watercress
2 large firm tomato, seeded
1 bell pepper
2 cucumbers seeded
Begin by pureeing all the Vegetables in the blender, together with the Eggs, Oil, Broth, Vinegar and Tomato Juice and Spices. (You may have to do half at a time depending on the size of your container). Add all the remaining ingredients except the Mayonnaise, and empty into a pot. Heat very slowly stirring constantly with a wire whisk; simmer this way for no longer than 4 the 5 minutes; just prior to boil. Take it off the heat and continue stirring with the whisk occasionally as it cools. Add the Mayonnaise and put back in the blender, at high-speed, for a very short time.
Pour into serving bowl and chill at least 3 hours. Sprinkle watercress on top before serving.
In a separate bowl, place Garnish ingredients all coarsely chopped with cucumber seeded but not peeled. . Serve in separate bowl for diners to apply to their tastes.
Abstinent Measuring
1 cup of soup as 1 vegetable and count garnish if used separately.
Oil and mayo = 1 teaspoon oil
You may delete the eggs therefore not having to use it as a protein.
Count the eggs as a 1/8th protein.
Ingredients can be cut in half. This does not freeze well, will keep in back of refrigerator for no more than 5 days.

Easy Bean Soup

This is a quick microwave recipe, use microwave safe bowls.
1 medium Onion
2 cloves minced Garlic
1 tablespoon Oil
1 large can (31 oz.) fat free Refried Beans = 3 cups
1 can Rotel Tomatoes (use heat level you prefer)
1 can fat free Chicken Broth (16 oz.)
1 can Fire Roasted Diced Tomato (16 oz.)
1/4 c chopped Cilantro
2 oz Cheese of your liking (I use Sharp Cheddar)
Chop 1 medium onion add 1 tablespoon. of oil, stir in 2 cloves minced garlic and microwave until onion is translucent. Add all other ingredients except cheese and cilantro. Stir and microwave 10 minutes. Divide into 4 equal size bowls. Sprinkle cilantro and cheese on all 4 bowls equally.
Freezes well.
Abstinent Measuring
Each bowl = 1 protein and 1/2 cup vegtable (cooked down measurement)
Serving Suggestions:
Can be served with 1 oz baked corn chips = 1 starch