Recipe Center
Shelf Soup
submitted January 22, 2007
Cooking spray
1 pound 96% lean ground beef
16 oz. beef stock
Oz. can tomato juice (low sodium)
Oz. cans tomatoes
½ cabbage, shredded
Oz. bag frozen soup mix vegetables
1 tbsp. Worcestershire sauce
1 oz. can kidney beans
½ cup barley
Salt and pepper
Spray Dutch oven with heavy coating of cooking spray. Brown ground beef,
breaking into small pieces. Add stock, tomato juice, tomatoes and bring to a boil.
Add vegetables, cabbage, Worcestershire sauce, salt and pepper. Reduce heat, cover and
simmer 30 minutes. Add beans and barley. Simmer additional 15 to 30 minutes.
Makes 8 servings
Calories per serving: 188
Fat grams per serving: 4
Sweet Potato Casserole
submitted January 22, 2007
3 cups sweet potatoes, mashed
1 cup splenda
½ cup butter substitute
½ cup 1% milk
½ tsp salt
1tsp. vanilla
2 eggs, beaten
Topping:
½ cup butter substitute
½ cup all purpose flour
1 cup splenda brown sugar
2 cups pecans
Combine potatoes, buter sub, splenda, salt, vanilla
add eggs and milk and blend
Topping:
Combine all ingredients and cover top of casserole
Bake at 350 degrees for 30 minutes
Calories per serving: 167 Fat per serving: 5.25 grams
Turnip Greens & Swiss Chard Sauce
4 Servings
2 bunches turnip greens
2 bunches Swiss chard
1 tbsp. olive oil & cooking spray
4 garlic cloves, diced
Splash balsamic vinegar or balsamic vinegar reduction
Wash and drain
Trim stems from turnip greens & Swiss chard
Spray LARGE sauté pan with cooking spray and add oil; heat pan
Add garlic and stir until tender
Add greens and stir occasionally until they wilt but are still bright green
Serve with a splash of vinegar
Recipe total 195 kcals & 5 grams of fat
Calories per serving ( 1 bite) : 49
Fat grams per serving: 1.25
Squash Medley
8 Servings
1/4 cup water
Yellow squash, large diced
6 Zucchini squash, large diced
1 Medium onion, sliced into strips
1 Can diced or stewed tomatoes w/ Italian seasonings
8 Tsp parmesan cheese
Combine all ingredients except cheese in Dutch oven or large saucepan
Bring to a boil; reduce heat and simmer 15-20 minutes or until squash is tender (you may choose to cook in microwave
using fresh vegetable setting)
Spoon into small bowls and garnish with cheese
Calories per serving: 34
Fat grams per serving: .8
Marinated Chicken Breast
1 cup Italian Garlic Steak marinade (store bought)
4 boneless chicken breasts
1 large onion, slice into strips
1 large green pepper, slice into strips
1/4 cup shredded 2% cheddar cheese
Marinate chicken about 4 hours. Grill chicken about 6 minutes each side. (160 degrees)
Toss green pepper and onion with a drizzle of olive oil and microwave 8 minutes. Top cooked chicken with green peppers and
onions. Garnish with cheese.
Calories per serving: 235
Fat grams per serving: 3
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