HeartSmart Recipes

11.22.2004

Pumpkin Cake

Ingredients:
1 angel food cake mix
1 cup water
1 16-oz. can pumpkin
3 tsp. pumpkin pie spice

Procedure:
Beat above for 2 min. Bake in 9x13 pan that has been sprayed with a no stick spray. Bake approximately 35 min. Cut cake in 12 pieces. Top with a small dollop of fat free Cool Whip. Bake at 350 degrees.

Pineapple Angel Food Cake

Ingredients:
1 can (20 oz.) crushed pineapple in juice
1 angel food cake mix

Procedure:
Mix together cake mix and pineapple with all the juice.
Pour into pan and bake. Top with fat free Cool Whip. Bake at 350 degrees in 9x13 pan sprayed with a no stick spray.

Nutrition Values

Key Lime Pie

Ingredients:
1 box sugar-free lime-flavor gelatin
1/4 cup boiling water
2 containers (6-8 oz. each) key lime pie-flavor light yogurt with aspartame
1 container (8 oz.) frozen fat-free whipped topping, thawed.
1 prepared 9" reduced-fat graham pie crust.

Procedure:
In a large heat-resistant bowl, dissolve gelatin in boiling water. With wire whisk, stir in yogurt, fold in whipped topping.
Transfer mixture to prepared crust, refrigerate overnight or at least 2 hours. Cut pie into 8 pieces.

Nutrition information: 148 calories; 3.5 g fat, 1 g fiber

NOTE:
If you wish you can sprinkle crushed graham cracker crumbs on a pie plate instead of using a prepared crust.
You can freeze this pie. Take from freezer an hour or two before serving.

Veggie Dip

Ingredients
16 oz. tub of lowfat sour cream
1 tbsp. minced onion
1 tsp. instant beef bouillon granules
1/2 tsp. garden seasoning (no salt) (or Mrs. Dash)
1/2 tsp. garlic powder
red pepper flakes to taste

Procedure
Mix together ingredients until well blended. Refrigerate & let it mellow overnight. Serve with assorted vegetables.

HeartSmart Reading

Lickety Split Meals for Health Conscious People on the Go!
.....By Zonya Foco, RD.
We had a meeting with Ann, the dietician at Covenant, & she loaned me this book. It's a great source of good, quick recipes (my kind of cooking!), health & fitness advice. You can purchase Zonya's book on the internet at her site:
Zonya Foco Home.

Cooking ALa Heart
.....By Linda Hachfeld, M.P.H., R.D. & Betsy Eykyn, M.S.
First published in 1952 this book still has lots of good information. I borrowed the book from the Cardiosvascular Health & Wellness Center where my husband took advantage of their rehabilitation service. The first section is Dietary Recommendations that have obviously been updated including how to cut calories & how to shop for the kinds of foods that are good for you.
They have some good recipes.

Cooking Without Fat
.....By George Mateljan, Health Valley Foods
This book is excellent! He provides delicous recipes - all cooked without fat - from fritatas to cheesecakes & that's only one of the chapters. Mateljan also has chapters on how to shop for a low fat diet, why you should cut down on fat & how to change your eating habits to cut the fat.

Healthy Exchanges CookBook
.....By JoAnna M. Lund
Okay, I'm a "recipe book junky". JoAnna Lund has been around a long time. The reason I bought the book was her first "rule"...... "If it takes longer to cook it than eat it, forget it." She has converted old favorite recipes & made them good for you, whether you're a heart disease patient, diabetic, or just want to lose weight & keep it off. She also has loads of hints for healthy cooking, shopping & eating. I plan to use this book often.

In The Kitchen With Rosie, Oprah's Favorite Recipes
.....By Rosie Daley
Yes, I used to watch Oprah & that's where I first heard about this book. Rosie was Oprah Winfrey's personal chef when she finally lost all that weight & kept it off through proper diet & exercise. This little book has a many delicious recipes. My personal favorite is Rosie's Pesto, which I have adapted slightly & claim as my own.

The Living Heart Diet
.....By Michael E. DeBakey, Antonio M. Gotto, Jr. Lynne W. Scott & John P. Foreyt
Dr. DeBakey (nationally known heart surgeon) & friends put together this book with recipes organized into different diet regimens, all geared to making you healthy & keeping you that way. It has information about living in a HeartSmart manner. It has menus, nutrition analyses, a glossary, etc. Make it your cooking bible. They will help you change your life.

Nutrition Basics:... by Amy

Trim Fat Not Flavor
Love to improve your waistline, cholesterol or blood pressure? What's in your kitchen cabinet can be more important than what's in your medicine cabinet. Eating plenty of whole grains, fruits and vegetables is a good start, but exercising some low-fat cooking skills can also make a big difference. Try these easy tips to trim some fat without sacrificing flavor.

Add flavor to cooking liquids
Prepare rice, couscous, potatoes and other vegetables with fat free chicken or vegetable broth instead of water. You won't need butter or margarine for flavor.

Blend in beans
Puree a can of kidney beans or pinto beans in a food processor and add to ground beef for meatloaf, meatballs or tacos. Bean puree is also a great thickener for soups and stews. It's a delicious way to add a hefty dose of fiber.

Choose skinny sauces
Barbecue sauce, chili sauce, chutney, Dijon mustard, salsa, soy sauce, teriyaki sauce, tomato sauce and Worcestershire sauce all add flavor without fat.

Cook with foil
Wrap skinless poultry or seafood, sliced vegetables and fresh or dried herbs in heavy-duty aluminum foil packets and bake in the oven. Foods come out moist and flavorful with virtually no fat or clean up!

Give ground beef a bath
Rinse cooked ground beef with hot water before adding to recipes. You'll get rid of an extra 2-5 grams of fat per 3-ounce serving.

Get more greens
Low in calories and loaded with antioxidants and vitamins, greens add color and flavor to a variety of dishes. Add spinach to salads and kale, collards or chard to pasta, rice and stir-fry dishes.

Grate on flavor
Add big flavor with small amounts of rich ingredients. Use a grater to top vegetables and pasta with a thin layer of extra-sharp cheddar or Parmesan cheese instead of butter or margarine. A sprinkling of grated chocolate adds a deluxe touch to skinny desserts.

Pick the right pork
When a recipe calls for bacon, substitute lean ham or Canadian bacon. It will give you the smoky flavor you want, minus the fat.

Pucker up
Use citrus juices to marinate meat, poultry and seafood. Add fresh herbs and just a drizzle of oil to orange, lemon or lime juice for zesty low-fat flavor.

Sauté without fat
Instead of cooking vegetables in oil or butter, use a little liquid - defatted broth, fruit juice or wine. You'll save 120 calories and 13 grams of fat for each tablespoon of fat you skip.

Fat Substitutes

1 Cup oil = 1/2 cup applesauce + 1/2 cup oil
or = 1/3 cup banana puree + 1/3 cup oil + 1/3 cup buttermilk

1/2 Cup butter = 1/2 cup pureed prunes (of baby food prunes)

1 egg = 2 egg whites or 1/4 cup liquid egg substitute

Use skim milk in place of regular milk. If you just can't stand it for drinking, try 2%. It cuts some of the fat anyway.

Cook rice in the microwave. You can eliminate the fat entirely. If you NEED flavor, add 1 tsp. bouillon (or 1 cube) per cup of water.

Saute veggies with a small amount of bouillon or spray pan lightly with cooking spray.

Fat free parmesan cheese mixed with grated bread crumbs or crackers makes a great au gratin topping on casseroles.

Fat free sour cream - you're going to flavor it anyway - use it for baked potato topping & veggie dips.

EASY PUMPKIN CREAM PIE ...by kitty

1 CAN (15 OZ) PUMPKIN
1 PKG VANILLA INSTANT PUDDING & PIE FILLING SUGAR FREE, FAT FREE
1 C FAT FREE MILK
1 TSP PUMPKIN PIE SPICE
1 TUB FAT FREE COOL WHIP, DIVIDED
1 PREPARED (9-INCH) GRAHAM CRACKER CRUST

COMBINE PUMPKIN, OUDDING MIX, MILK+ PUMPKIN PIE SPICE IN A LARGE MIXING BOWL. BEAT FOR I MINUTE OR UNTIL WELL BLENDED. FOLD IN 1 1/2 C FREE WHIPPED TOPPING + SPOON INTO CRUST.
FREEZE FOR AT LEAST 4 HR OR UNTIL FIRM. LET STAND IN REFRIG 1 HR BEFORE SERVING. GARNISH WITH REMAINING COOL WHIP.

I WANTED TO SHARE MY THANKSGIVING RECIPE I FOUND IN MY SURFING. IT IS SO RICH TASTING BUT YET VERY EASY & LIGHT TO ENJOY. TASTES SINFULLY DELICIOUS

Spaghetti Squash

Ingredients
1 Spaghetti squash
2 tbsp. Smart Beat or other heart smart margarine

Procedure
Conventional Oven Method: Cut spaghetti squash in half, remove seeds. Bake cut-side down in baking pan containing small amount of water. Bake at 350 degrees F for 45 minutes. Pull strands free with a fork. Toss with small amount of margarine & season to taste.

OR

Microwave Oven: Cut in half, remove seeds & cook face down with about 1/4 cup water 10-12 minutes on high. Rearrange once during cooking.

I really LIKE spaghetti squash served with my favorite spaghetti sauce - Ragu Light or Healthy Choice!

Oven Fried Steak Fries

Ingredients

3 or 4 medium sized potatoes

Pam vegetable spray (preferably butter flavored)

Seasoned salt

Procedure
Scrub potatoes & cut off any bad spots. Cut in half, then cut each half into 5 or 6 wedges. Place on a cookie sheet that has been sprayed with Pam. Sprinkle with seasoned salt (or any seasonings you prefer). Spray the potatoes with Pam.

Bake in 400 degree oven for 30 minutes.

Oriental Bean Salad

Ingredients
2 cups drained green beans
1/4 cup chopped onion
1/4 cup chopped celery
1/2 cup drained mushrooms
Small can water chestnuts, drained
14 oz. can bean sprouts or Chinese vegetables, drained
1/4 cup low sodium soy sauce
1/4 cup fatfree Italian dressing

Procedure
Combine & marinate in refrigerator at least 12 hours.

Grandma Maria's Zucchini, Tomatoes & Corn

Ingredients

2 small zucchini (or about 2-3 cups) in 1/4" slices

1 large cooking onion (about 1 cup) sliced

1 15 oz. can corn, drained

1 15 oz.can tomatoes

Pam vegetable spray


Procedure

Spray frying pan with vegetable spray.

Saute zucchini & onions until softened.

Add corn & tomatoes.

Stir & cook until ingredients are thoroughly heated.

This is a great side dish for almost anything.

Grandma used to add fried chicken to the dish. I have tried it with pork chops, but I still prefer serving it as a side dish.

Cheesy Potatoes The Healthy Way

Ingredients
1 32 oz. bag frozen hash browns - southern style
1 10-1/2 oz. can reduced fat cream of mushroom soup
1 10-1/2 oz. can reduced fat cream of celery soup
2 cups fatfree (or lowfat) shredded cheddar cheese
1/2 cup chopped onions
salt & pepper to taste (or Mrs. Dash)
Pam butter-flavored spray
2 cups crushed corn flakes

Procedure
Mix together all ingredients except Pam & corn flakes. Spread into a lightly sprayed 13x9x2-inch baking dish. Sprinkle crushed corn flakes over the top of the mixture. Spray with the butter flavored Pam.

Bake at 350 degrees F for 1 hour.

Please note: some people prefer cream of chicken soup in place of the celery soup, but my husband doesn't like chicken, so I find cream of celery a good substitute.

Carrots - Facts & Ideas

Did you know? Beta carotene is fat-soluble, so carrots are healthier for you if they are cooked with a small amount of fat (olive oil or low cholesterol margarine).

ADD grated carrots to: salads, meatloaf mixtures, pasta sauces, cookie & cake batters.

BOIL carrots with potatoes & mash as usual.

FREEZE leftover cooked carrots (& any other leftover cooked veggies) & add to canned or homemade soup later.

Ingredients
RECIPE: 3 cups sliced carrots
1/4 cup water
1-1/2 tsp. oleo

Procedure
Bring to boil in saucepan. Reduce heat to low, cover & cook 5 minutes. Uncover & increase heat to high. Cook2-3 minutes longer, shaking pan occasionally until carrots are crisp-tender & liquid is evaporated. Season to taste with salt & pepper.

Cabbage Soup

Ingredients
1 small or 1/2 large head of cabbage, cut up
1 bunch of celery, chopped
3 or 4 large cooking onions, chopped
2 green peppers, chopped
2 or 3 carrots, cubed
2 or 3 14-1/2 oz. cans tomatoes
2 or 3 cubes beef bouillon (or equivalent granules)
Season to taste with garlic powder, herbs, etc.

Procedure
Cook on top of the stove in a large stewing pot until vegetables are tender. Caloric content is very low since all the veggies are pretty much "free" vitamin-packed foods & of course, it's high in all the good stuff you get from cruciferous veggies & tomatoes! Makes a lot of soup but I freeze it in serving size portions for later.

Bean Soup

Ingredients
2 cups dried navy or pea beans
2 quarts water*
1 ham bone
1/2 cup chopped celery
1/2 cup diced carrots
1 or 2 bay leaves
1/2 cup diced potatoes
1/2 cup chopped onion
1 clove garlic (or 1/2 tsp. garlic powder)
salt & pepper to taste

*Rule of thumb: Beans will double in size, so for a thick soup use enough water to cover beans times two.

Procedure
Sort & wash beans, add water. Bring to boil. Simmer 2 minutes. Remove from heat, cover & let stand 1 hour.

Add bone, garlic & bay leaf. Heat to boil. Reduce heat & simmer covered 1 hour. Add vegetables & simmer 1 1/2 - 2 hours more, or until beans are soft.

Remove bone. Remove meat from bone & dice it. Return meat to soup & season to taste. Makes about 2 quarts.

Bean Salad

Ingredients
2 cups drained green beans
1/2 cup drained mushrooms (optional)
2 cups drained kidney beans
1/4 cup chopped onion
1/4 cup chopped celery (optional)
1/2 cup fatfree Italian dressing
(canned pimiento, chopped - option)

Procedure
Combine & marinate in refrigerator at least 12 hours.

11.21.2004

Quick Beef Stir Fry

Ingredients
3/4 lb. round steak
3 tbsp. "lite" soy sauce
1 tbsp. lemon juice
1/4 tsp. ground ginger
1 tsp. minced garlic or 1/2 tsp. garlic powder
1/2 tsp. oregano
1 tsp. dried parsley
1 tbsp. dried onion pieces
1/4 tsp. hot pepper flakes (optional)
1 - 16-oz. bag frozen stirfry vegetables
Vegetable spray

3/4 cup rice
1-1/2 cups water
1 bouillon cube (low salt)

Procedure
6-8 hours before dinner time or the night before marinate the meat as follows:

Combine soy sauce, lemon juice, ginger, garlic, oregano, parsley, onion & pepper flakes in a Tupperware or other leak-proof container.

Trim all fat from steak & cut into 1 to 1-1/2 inch pieces & add to marinade.

Refrigerate 6-8 hours or overnight turning the container over every few hours to make sure all the meat is well marinated.

Spray large frypan or small wok with vegetable spray.
Add meat with the marinade to the pan & saute until the sauce bubbles.
Turn heat to low, cover, & simmer for about 1 hour
Add stirfry vegetables, cover & cook another 15-20 minutes.

RICE:
35 minutes before meat & veggies are done, combine rice, water & bouillon cube in 2 qt. microwavable bowl. Cover & place in microwave oven.
Cook on High 5 minutes.
Reduce power to 30% & cook an additional 20 minutes.
Fluff rice with fork before serving.

Pizza

Ingredients
1 (1 lb.) frozen bread loaf, thawed (or make your own)
1/2 of a 16 oz. jar Ragu light spaghetti sauce (or Healthy Choice)
1 2-cup package shredded mozzarella cheese (mozzarella is part skim cheese)
1/2 recipe of prepared Low Cal "Italian" Sausage
1 small can mushrooms
chopped onions
chopped green pepper
garlic powder
oregano

Procedure
Let bread rise once. "Punch" it down. Spray 15" pizza pan or a big cookie sheet with Pam vegetable spray. Spray a little on the bread dough & spread it out to fit the pan - turning it once of twice helps stretch it.

Mix meat with sauce. Spread to the edges of the dough.

Sprinkle lightly with garlic powder & oregano. Add the vegetables, but not the cheese.

Bake at 375 degrees for 15 minutes - Remove pizza from oven & spread the cheese on it. Continue to bake for another 10-15 minutes until bread is brown & cheese is melted.

For a "double cheese" pizza I sometimes sprinkle a small amount of Kraft grated parmesan cheese before putting it in the oven the first time. The parmesan adds a nice strong, cheesy flavor.

I usually prepare 1 jar of sauce & 1-1/2 lbs. meat, then freeze half for the next pizza binge.

Pasta Facts & Tips

Pasta is made from semolina (a wheat flour) & water. It is rich in B-vitamins & iron & low in fat. Included are many shapes of spaghetti & macaroni.

Noodles are pasta with eggs added so they contain more fat. (Linguine, fettucine & lasagne are not noodles, but flat spaghetti. They contain no eggs.)

Cook pasta "to the tooth" (al dente). While cooking, test by biting into a small piece. If it's just a bit firm, but not hard, it's ready to rinse & prepare.

For casseroles that will be cooked for additional time, reduce cooking time (use the lower recommended time).

For pasta salads, toss freshly cooked pasta with a little fat free salad dressing to blend flavors while hot. Add remaining dressing when ready to serve.

Cooked pasta will keep up to a week in the refrigerator. Reheat in boiling water (or add a little water, cover & heat in microwave oven.)

Do not combine pasta with sauce. If leftover & stored in refrigerator, the pasta will soften & lose it's texture - it becomes mushy.

1/2 tablespoon olive oil, added to the drained pasta will keep it from sticking together.

Pasta - Sharlene's Fresh Tomato Sauce

Ingredients
16 pear tomatoes, peeled, seeded & chopped
2 tbsp. fresh chopped parsley
2 cloves minced garlic
1 tbsp. olive oil (originally 1/3 cup)
2 tbsp. fresh chopped basil
salt & pepper to taste
parmesan cheese

Procedure
Cook garlic until soft & add tomatoes. Cook 5-10 minutes. Salt & pepper if desired. Cook 8-12 oz. spaghetti according to directions. Drain & add to pan. Add sauce, parsley & sweet basil. Toss & serve with parmesan cheese.

Pasta - Light Pesto

Ingredients
1 1/2 cups fresh basil
1/4 cup parmesan cheese
2-5 garlic cloves
1/4 cup lemon juice

Procedure
Puree in food processor or blender until smooth. This is a "make ahead" ingredient. I freeze pesto in 2 oz. Tupperware containers to thaw as needed.

EAT IT HOT - Add 2 oz. pesto & 1/2 tbsp. olive oil to 8 oz. hot pasta. Toss & serve. Sprinkle a little parmesan cheese on individual servings.

OR COLD - Cook 8 oz. pasta shapes such as "corkscrew", rinse with cold water. Add 2 oz. pesto & 1/4 cup fat free Italian dressing. Toss & serve. Add a little additional parmesan cheese if desired. Some shapes "grab" the seasonings in the crevices, making them an excellent choice for use with pesto. Add sliced ripe olives, pimiento, whatever you like in your pasta salad.

Orange Roughy... by nanabanana

Ingredients
2 orange roughy fillets
1 large juice orange
1/2 tsp. of each fresh and finely chopped, rosemary, oregano, basil, parsely and thyme

Procedure
Place fillets of fish in glass 13" x 9" pan. Cut orange in half and squeeze juice of 1 half over fish. Sprinkle with mixed herbs to taste. Slice remaining half of orange and arrange over fish. Place in a 425 degree F oven. Bake for 18 to 20 minutes, depending on the thickness of the fillets. Serve with rice pilaf and steamed or grilled vegetables.

Mom's Gringo Chili

Ingredients
1 lb. ground sirloin (or 1/2 lb. ground sirloin & equivalent 1/2 lb. soy crumbles)
1 large onion, chopped
3 large stalks celery, chopped
1 tsp. minced garlic
Vegetable spray
1 15 oz. can stewed tomatoes
1 15 oz. can Mexican stewed tomatoes
1 15 oz. can Mexican chili beans
1 15 oz. can pinto beans or kidney beans

Procedure
Spray a large cooking pot with vegetable spray.
Combine in pan meat (& soy crumbles if using it), onion, celery, & garlic.
Cook until meat is browned & veggies are tender
Add tomatoes & beans.
When chili is hot, reduce heat to low & simmer for 30 minutes.

Low Cal "Italian Sausage"

Ingredients
1-1/2 lbs. ground round or sirloin
1/4 tsp oregano
1/2 tsp. garlic powder
1/2 tsp. fennel seeds
1/4 tsp. sweet basil
hot pepper flakes to taste
salt & pepper to taste

Procedure
Scramble in frypan until well browned. Add to light (low cal) spaghetti sauce & serve with pasta, spaghetti squash, pizza or lasagna.

Herb Roasted Turkey - from Huggles

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Ingredients
1 CAN (14 OZ) SWANSON CHICKEN BROTH
3 TBSP LEMON JUICE
1 TSP DRIED BASIL LEAVES CRUSHED
1 TSP DRIED THYME LEAVES CRUSHED
1/8 TSP PEPPER & SALT
12 - 14 LB TURKEY
SLOW ROASTED PAN GRAVY

Procedure
MIX BROTH, LEMON JUICE, BASIL, THYME & PEPPER & SALT.

ROAST TURKEY ACCORDING TO PKG. DIRECTIONS, BASTING WITH BROTH MIXTURE.

STAND 10 MIN. BEFORE SLICING. DISCARD ANY REMAINING BROTH MIXTURE.

I LIKE TO HAVE SOME FAT FREE TURKEY GRAVY ON HAND TO FIX ON THE SIDE. I AM NOT ALLOWED TO EAT STUFFING THAT HAS BEEN IN THE BIRD OR GRAVY FROM THE PAN FIXINGS. TOO MUCH GREASE & FAT.
TOTAL FAT 5G

Healthy Lemon Chicken

Ingredients
4 boneless, skinless chicken breasts
Lemon pepper seasoning mix (to taste)
garlic powder (to taste)
Butter flavored vegetable spray

Procedure
Arrange chicken breasts on greased broiler pan (sprayed with vegetable spray).
Sprinkle lemon pepper seasoning mix & garlic powder.
Spray butter flavored spray over all.

Broil for 20-25 minutes, turning occasionally. First time you turn the chicken, sprinkle seasonings & spray on the other side.

Granni39's Beef Fajitas

Ingredients
1 lb. round steak
1 16-oz. package frozen pepper stirfry vegetables
1/3 cup salsa
3 tablespoons taco seasoning
1/2 teaspoon garlic powder
1 tablespoon olive oil
flour tortillas
grated cheddar cheese - 2% fat or fat free

Procedure
4-6 hours ahead of time or the night before:
Slice steak into thin strips
Combine salsa, taco seasoning, garlic powder and olive oil
Marinate meat strips in the mixture at least 4 hours (this tenderizes the beef)

Cook meat - with the marinade - for 1/2 to 3/4 hour, covered.
Add veggies and continue cooking until veggies are firm but cooked.
Heat tortillas
Wrap some of the steak/veggie mixture in a tortilla, sprinkle a little cheese on top and enjoy!

Fish Creole

Ingredients
1/2 cup sliced celery
1 cup chopped onion
1 tsp. minced garlic
1 16 oz. can undrained tomatoes
1 tbsp. Worcestershire sauce
1 cup sliced fresh mushrooms (or 1 small can)
1 bay leaf
Hot pepper sauce to taste
1-1/2 lbs. firm lowfat fish filets (sole, flounder, marlin)

Procedure
Spray large skillet with vegetable spray & saute onion, celery & garlic about 3 minutes.
Stir in tomatoes, bay leaf, Worcestershire sauce & hot pepper sauce.
Simmer 15 minutes until sauce thickens a little.
Add mushrooms.
Roll filets & arrange in sauce. (If fillets are thick, arrange without rolling.)
Cook 10-15 minutes longer on low heat until fish is flaky.
Remove bay leaf. Serve fish, spooning sauce around it.
Serve with rice

Calories etc. are for the fish dish without rice.

This recipe is equally good with sea scallops or deveined shrimp.

Serving Information
Serves: 4
Fat: 12.0 g
Calories: 275

Dad's Texas Bowls of Red

Ingredients
2 1/2 lbs. beef round steak
1 cup chopped onion
1 tsp. ground cumin
1 cup water
3 cubes or tsp. beef boullion
1/2 cup chili powder
1 tbsp. minced jalapeno peppers
2 cloves minced garlic
1 12-oz. can of beer
1 tsp. dried oregano
1/4 tsp. black pepper

Procedure
Trim fat off beef & cut into 1/2 inch cubes.
Add remaining ingredients & bring to boil.
Reduce heat & simmer with cover askew for 1 1/4 to 1 1/2 hours until meat is tender, stirring occasionally.

Serve with hot cooked rice, cooked pinto beans & shredded cheese.

Chicken Broccoli Casserole

Ingredients
1 lb. chopped broccoli (fresh or frozen)
1 can lowfat cream of broccoli soup (or broccoli cheese soup)
1-1/2 cups cubed cooked (leftover) chicken (or lean pork roast)
1/2 cup skim milk
4 crushed saltines
1 tbsp. grated parmesan cheese
1/2 tsp. paprika

Procedure
Lightly spray a 2 qt. casserole dish with vegetable spray.
Arrange broccoli in dish & top with chicken or pork.
Combine soup & milk.
Pour over chicken or pork.
Combine crackers, cheese & paprika; sprinkle over meat.
Bake @ 450 degrees F for 20 minutes or hot & bubbling.