Eating outside has always held a special fascination for me – and my biological clock is telling me we should be eating out on the patio NOW.

So far, this has been the rainiest spring in my memory. Maybe it is not my dampest spring, but certainly the wettest.

Growing up in San Francisco, where spring and summer are always enveloped in fog, the only two days nice enough to dine alfresco were the first day of school (naturally) and Christmas Day. Christmas of 1972 we actually had a picnic on the beach!

In the Mother lode, springtime provides a beautiful and very long lasting venue for ventilated vittles, or at least up until this year; I am keeping my fingers crossed.

Dining out of doors, unless we are trying to impress the neighbors or the boss, means informality. Plastic glasses are ok, and so is disposable plate ware. If you want to be a bit more “Martha-esque”, put out some gaily colored paper napkins (designer, of course). Be sure and weight them down with something heavy like a Waterford crystal paperweight or a can of Spam (depending upon your guest list).

The main concern, when eating outside in springtime, is keeping the food hot. If you have some of those electric warming trays or an electric frying pan stashed in a closet somewhere, this is a goodtime to dust them off. Fondue pots are helpful, and can be used to keep sauces or even a bit of chili hot if there is no room on the grill.

The other worry, and more so in other parts of the country, is the threat of a sudden rainstorm. Caterers on the east coast always have an alternate locale for garden weddings, just in case.

We don’t usually have to contend with such drastic weather changes (knock on wood), but this year, an alternate plan of action might be a good idea.

If you want to BBQ, plan on menu choices that are quickly grilled in 15 minutes or less, and could be alternately finished off inside, in case the weather turns. This is not the season for a nine-pound roast on the rotisserie!

It’s been a while since I saw a bug, but before you venture forth with the frankfurters, carefully check out the dining site for bees, mosquitoes and ants. And before you plunk down your bankroll for the designer paper napkins, make sure that the garden isn’t full of allergy-laden blooms, or they will turn into very expensive Kleenex.

Once you’ve cleaned and polished the grill, stocked up on citronella candles and located the fly swatter, you’re ready for the culinary kick-off of the calendar.

One of the great things about eating outside is you don’t have to dust, and it smells even better than furniture polish!

Instant Cole Slaw

Serving Size : 8 Preparation Time :0:05

For Dressing:

1 Cup Fat Free Mayonnaise

4 Tablespoons Apple Cider Vinegar

2 Teaspoons Dijon Mustard

1 1/2 Teaspoons Celery Seeds

1 Teaspoon Pepper

6 Tablespoons Sugar

Mix all ingredients together and store in a jar in the fridge. When ready to make Cole slaw, just shred some cabbage and grate a little carrot and mix with enough dressing to blend together.

Per Serving : 41 Calories; trace Fat; 10g Carbohydrate; trace Dietary Fiber; 17mg Sodium

Sugar Shack Pork

Serving Size : 6 Preparation Time :0:20

1/3 Cup Maple Syrup

1/3 Cup Low Sodium Catsup

2 Tablespoons Apple Cider Vinegar

2 Tablespoons Dijon Mustard

1/8 Teaspoon Hot Sauce

1/2 Teaspoon Orange Zest

24 Ounces Pork Tenderloin

Pan Spray

Mix syrup, vinegar, mustard hot sauce and orange zest together in a small saucepan, and cook for 10 minutes over medium heat. Spray pork tenderloins lightly with pan spray (to prevent sticking) and grill until internal temperature of 150 degrees is reached. While cooking, baste frequently with sauce.

Per Serving : 207 Calories; 4g Fat ; 16g Carbs; trace Fiber; 127mg Sodium.

Indian Corn Sticks

Serving Size : 7 Preparation Time :0:00

1 Package Jiffy Corn Muffin Mix

1/4 Cup Egg Substitute, Liquid — or one large egg

1/3 Cup 2% Low-fat Milk — or regular milk

1 Tablespoon Corn Meal — divided

3 large Black Olives — coarsely chopped

1/2 Cup Reduced Fat Cheddar Cheese — shredded

2 medium Green onions, chopped

2 Tablespoons Red Bell Pepper — minced

1/8 Teaspoon Chili Powder

1 Tablespoon Bacon Bits — real, not artificial

Pan Spray

Preheat oven to 400 degrees (375 convection). Spray a corn stick pan with the pan spray and sprinkle a scant teaspoon cornmeal into each stick form. Preheat pan in oven for 10 minutes. Meanwhile, prepare the batter with the egg and milk, according to package directions. Stir in remaining ingredients. After the 10 minutes is up, carefully remove the pan from the oven – Careful it’s HOT. Spoon the batter evenly into each form, working quickly. Return to oven and bake for 12-15 minutes (10-12 convection) until golden. Set pan on cooling rack for 3 minutes. Remove sticks from pan and cool completely on rack.

Can be made ahead, frozen and reheated.

Per Serving : 133 Calories; 5g Fat ;17g Carbs; 1g Fiber; 310mg Sodium.

NOTES : Baked in a corn stick pan – they look like real "Indian” corn. Remember these for Thanksgiving!

James McElligott  immigrated from Ireland a long, long time ago.  He often spoke of his favorite pub.  When his great grandson left on a business trip to the old sod, he asked him to “have a pint for Papa”.

After the young man had checked into his hotel, he went straight to the pub. “What’ll it be me boy?” the bartender asked.  “I’ll have a Guinness – for my Papa!” he said, as he reached in his pocket for his cell phone. 

“Papa, I’m here at O’Malley’s – and I’m having a pint for you”. “Lad, look around, tell me what you see” the elderly man eagerly asked.  I see a mouse on the bar, next to the Apple; and I hear there’s a lot of RAM in the backroom”, he replied, tongue in cheek.

“Well”, said the old man with a sigh, “things haven’t changed a bit – O’Malley was always a bit of a slob”.

O’Malley’s notwithstanding, things have changed a bit.  Ireland is now the Silicon Valley of Europe. You will find a plethora of  PC’s and surprisingly, there are Mac’s everywhere!

A country that faced a long battle with poverty is now thriving. The pot of gold at the end of the rainbow, is no longer the exclusive of Leprechauns.

Restaurants with all types of cuisines abound; and now there’s more on the menu than potatoes.  But, when St. Patrick’s Day rolls around; the Irish look to tradition.

No, you won’t find a lot of corned beef and cabbage – that is an American creation, but you will be served up potatoes, cabbage, carrots, oats and apples – all hearty Irish crops.

Traditionally, bacon was the main meat (Irish bacon closely resembles ham or Canadian bacon).  Next in line was lamb, poultry, fish and shellfish.

For the average Irishman, beef was scarcer than hen’s teeth; Even though English lords maintained herds of beef in Ireland for grazing; those herds were shipped back to England to grace the tables of the wealthy. 

Thanks to inventive Irish bakers,” bit of the sweet” served up with cream, topped off the meal.

Today, an Irish feast whether on the Emerald Isle, or in the Mother lode, has limitless possibilities.  But, to keep it traditional – potatoes, cabbage and a dessert are a must.  To be truly authentic, a glass of something a wee bit strong, is suggested.

And, of course, an Irish toast – “As you slide down the banister of life, May the splinters never point in the wrong direction”.

Waterford Wilted Cabbage Salad
Serving Size: 5
Preparation Time: 15 minutes

4          Slices  Precooked Microwaveable Bacon
4    cups    cabbage — cored and sliced
1/4    cup     Dijon Vinaigrette — recipe follows ( recipe makes ¾ cup)
1          cup     sliced celery
1/2       Cup    Red Bell Pepper, Chopped                      

Warm  bacon slices on a paper towel in the microwave until crisp, about 8 seconds per slice, crumble and set aside. In a wide, nonstick skillet, warm the cabbage and celery in 2 tablespoons of the vinaigrette. When warm, add the remaining vinaigrette, and stir to coat. Sprinkle with the crumbled bacon and serve warm or at room temperature.

Dijon Vinaigrette:

1/4     cup    red wine vinegar
1/2    cup     olive oil
1     tbsp     Dijon mustard

Per Serving : 46 Calories; 2g Fat ; 6g Carbs;106mg Sodium. 

Potato Soup O’Brien
Servings: 10
Preparation Time: 1 hour

3       Pounds    Red Potatoes — peeled and quartered
4 1/2   Cups    Water
1       tsp     Old Bay Seasoning or dried Thyme
1/2     medium  Onion, diced
2 1/4    cups    Extra Lean Ham, diced
3       tbsp    Flour
1       tbsp    Dijon Mustard
4       Cups    Skim Milk
2       Cups    Frozen Potatoes O’Brien, thawed
1       Cup     Celery Leaves, chopped
4               Green Onions, chopped
1       Cup    Reduced Fat Cheddar Cheese, shredded (garnish)

Place red potatoes in a large stockpot and add water, seasoning and diced onion. Bring to a boil, reduce heat and simmer uncovered, for about 20-25 minutes or until potatoes are very tender. Remove from heat. DO NOT DRAIN. Mash the potatoes in the liquid until creamy – it’s ok to have a few lumps.  In a small microwaveable bowl, mix the flour with the mustard and 2 tablespoons water and blend thoroughly. Microwave on 50% power for 1-2 minutes, stirring occasionally until thick, but not stiff.  Stir some of the soup into the flour mixture and then return all to the pot. Return to heat and blend in the milk; add ham and hash-browns.  Cook over medium heat until added potatoes are tender and soup has thickened.  Before serving, stir in the celery leaves and diced green onions, reserving some for garnish. Sprinkle each serving with some of the cheddar cheese.

Per Serving: 244 Calories; 4g Fat; 36g Carbs; 624mg Sodium. 

Irish Pub Biscuits
Servings: 12
Preparation Time: 20 minutes

3    Cups    Heart Smart Bisquik or regular Bisquik
1       Can    Beer (12oz)
1       Cup    Reduced Fat Cheddar Cheese, shredded
1/4     Cup    Bacon Bits, real, not imitation
1       tbsp    Minced Fresh Chives or freeze dried (optional)
Pan Spray

Preheat oven to 450 (425 convection).
Mix ingredients together until just blended. Spray muffin tins with pan spray.  Spoon evenly into tins and bake for approximately 12 minutes (10 convection), or until golden brown and crusty. These freeze very well – if you have any left!

Per Serving : 160 Calories; 4g Fat;  22g Carbs; 508mg Sodium. 

Irish Oatmeal Shortbread Cookies
Servings: 16
Preparation Time: 45 minutes

1     Cup    All-purpose Flour
3     tbsp      Sugar
1/2   Cup        No Trans Fat Buttery Spread (butter or margarine)
1/3   Cup        Quick-cooking Oats
1     tsp          Vanilla

Combine flour and sugar. Cut in buttery spread until mixture is crumbly. Stir in oats. Form into a ball and knead until smooth.  On an UNGREASED baking sheet, roll into and 8" circle.  Cut into 16 wedges.  Do not move dough.  Bake in preheated 325 oven for 25-30 minutes (300 convection) for 20-25 minutes). Immediately cut into wedges. Cool on sheet 5 minutes. Move to rack and let cool completely. Serve with tea or coffee, ice cream, fresh fruit,pudding, etc.

Variation #1:    Add 1/2 cup mini chocolate chips after you add the oatmeal.
Variation #2:    Bring 2 tablespoons rum just to the boiling point.

Remove from heat add a generous 1/3 cup of raisins and let soak in rum for 1/2 hour. Drain and add to dough after adding oatmeal (guys love these).

Per Serving: 85 Calories; 4g Fat;  10g Carbs; 40mg Sodium.

Serving Size: 8     Preparation Time: 15 minutes

8 reduced fat crescent rolls — (1 refrigerated pkg.)
1/3 cup  raspberry jam — or favorite flavor
powdered sugar — for sprinkling Preheat oven to 375 degrees (350 convection) Toaster Oven not recommended.

Unroll dough and separate into 8 triangles. Spoon approximately 2 teaspoons of jam or preserves on the wide end of the triangle about 1/2 inch from the end.  roll up and squeeze ends lightly.  Place on an UNGREASED baking sheet – preferable nonstick.  Bake about 10 – 11 minutes (8- 9 minutes convection). Remove from baking sheet and dust with powdered sugar.

Note: Do not microwave.   To reheat, wrap loosely in foil  and place in a preheated 325-350 oven for about 8-10 minutes.  Redust with sugar if necessary. 

Per Serving  122 Calories; 5g Fat  21g Carbohydrate; 225mg Sodium.

Make Ahead Crustless Quiche

Serving Size: 6  Preparation Time: minutes

3        cups  frozen Country Style hash brown potatoes — thawed
1/4    cup  chopped green onions
1/4    cup  bacon bits — real, not artificial
1       cup  reduced fat cheddar cheese — grated
1 1/4 cups  egg substitute, liquid — or 5 LG eggs,beaten
1/2    cup  2% low-fat milk
1       tablespoon  dry sherry
1/4    teaspoon  chipotle sauce — optional
pan spray
6 Cup Jumbo Muffin Tin* Or 9" pie plate

Optional Topping:
2     Tablespoons  Fat Free Sour Cream — or prepared alfredo sauce
1/4 Cup  Crushed Wheat Crackers — such as triscuits, or use crushed croutons

Preheat the oven to 350 degrees (325 convection).

Put the potatoes, green onions, bacon bits and cheese in a large mixing bowl. Mix the egg substitute (or 5 large beaten eggs with the milk, sherry and chipotle sauce (if used).  Pour into the bowl with the potatoes.  Stir to mix well.  Spray pie tin, jumbo muffin tin orr 6 individual tart pans with pan spray. Evenly fill the cups or the pie plate with the quiche mixture.  Bake in the oven for 30 minutes (22 minutes convection) or just until a tooth pick or piece of spaghetti inserted in the center comes out clean. Do not over cook.

Immediately set on a rack.  If baked in tart pans or muffin tins, run a knife around the quiches, pushing in at the bottom to loosen.  Cool for 5-10 minutes.  Turn out onto waxed paper and cool completely. When cool,wrap each quiche with plastic wrap.  Set on baking sheet and freeze.

If baked in the pie plate, cool on rack, cut into slices and wrap individually.  Freeze.  When ready to serve, unwrap, place on plate and loosely cover with was paper or plastic wrap. Cook on defrost until hot.

About 2-3 minutes per mini  quiche or slice of quiche. If desired, quickly spread with a small amount of fat-free sour cream, or prepared alfredo sauce (1 teaspoon per serving)  and sprinkle with crushed croutons or crackers and serve.

Hint – take a package of Alfredo sauce mix, and prepare it with skim milk and no transfat buttery spread – can be made ahead and reheated on 70% power in the microwave .Per Serving 114 Calories; 5g Fat  3g Carbohydrate; 365mg Sodium.  .

Gingered Pineapple

Serving Size: 6     Preparation Time: 5 minutes

2 1/2  Cups  Canned Pineapple — 1 lb. 4 oz can chunks
1        Cup  Fat Free Sour Cream — (or regular)
1        Tablespoon  Honey
1        Tablespoon  Candied Ginger Root — chopped
1        Cup  Seedless Grapes — red, green or combination, washed well

Drain pineapple and reserve syrup or juice.  Refrigerate pineapple, covered.  Mix the sour dream with the honey, chopped ginger and enough pineapple liquid to make the sauce pourable.  Mix well and refrigerate. When ready to serve,  spoon the pineapple and grapes into serving dishes; stir sauce and drizzle over fruit.   Sauce can be prepared a day or two ahead of time. Serve as a holiday side dish;  or as a light dessert anytime.

Per Serving  93 Calories; trace Fat  21g Carbohydrate; 1g Dietary Fiber 50mg Sodium. 

I was delighted with the reference.  But, I could see the connection.  With my Cordon Bleu background and the turn toward healthy (but good!) about 10 years ago, I have created many recipes based upon those classic "French Chef" days.

I Think Julia would be pleased.

A long, long time ago, when the earth was still cooling and I was a fledging ingénue, I went into a store to buy a pack of cigarettes.  Yes, I did smoke then – because it was “way cool”. 

I reached for a pack, and to my horror noticed that the price had gone up about 25%.  That did it for me.  I calculated in a nanosecond how much I could save by not smoking and when I realized how many pairs of shoes I could buy with the money I would save…I’ve never smoked since!

By no longer smoking I accumulated about 42 pairs of really adorable shoes and, of course, improved my health. That simple but effective way I stopped smoking could be applied to other things, like diet and nutrition.

If you want to cut back on fattening foods or limit your beer intake, total up the cost and figure out how much you can save by, if not giving them up entirely, cutting back a little. Then, determine out how much of your favorite stuff you can buy with the money you save – it may surprise you!

Let’s say you go out for a fast food lunch 3 times a week, and it costs $5 per visit.  Limit the visit to once a week, eat some leftovers. You can exercise both  your brain, and body by calculating  what to eat instead; and then making it with food  in  the fridge.  Now you’ve saved $10 per week.  That’s over $500 a year – that buys a lot of shoes!

Or, let’s say you like to sit down at night after work and consume a couple of brewskies while you watch TV. Open just one can and, instead of gulping, savor each sip.  This will save you at least $1.25 per can.  That’s $456 a year – think how many tools that would buy!

Here are two easy recipes for really, really cheap, but healthy and good tasting lunches. Now, get out there and go shopping!

Gorgonzola Potato Pizza
Serving Size: 8 Preparation Time: 40 minutes
—————————————————-
1    Pound Frozen Bread Dough, thawed
1    Cup     Red Onion, chopped
2    tsp      Olive Oil
1/2 tsp      Dried Basil, divided
2               Garlic Cloves (or 1/4 teaspoon powdered garlic)
8    oz       Hash Brown Potatoes, , Frozen — thawed
1/3 Cup    Gorgonzola Cheese, crumbled (or substitute shredded cheddar or provolone)
2/3 Cup    Shredded  Low fat Mozzarella Cheese
Olive Oil Spray

Preheat oven to 425 degrees.  Spray 2 shallow pie tins with pan spray. Cut thawed dough in half and roll into 10" rounds and place in pans. You should have 1" crust edge up the side of the pan.  Spray lightly with olive oil spray and sprinkle each with 1/8 teaspoon of the basil. Bake crusts for 10-12 minutes until beginning to brown.  Sauté the onion in olive oil until transparent.  Add the garlic, cook for about a minute more, stirring several times.  Add potatoes and remaining basil;  stir to blend evenly.  Place 1/2 of the potato/onion mixture on top of each crust.  Sprinkle with 1/2 the gorgonzola and top with half the mozzarella. Return to oven and bake for about 7-8 minutes until cheese has melted and pizza is lightly brown.  Cut each pizza into 4 slices, and serve.
Freezes well.  Reheat in microwave on 70% power.

Per Serving  263 Calories; 8g Fat 35g Carbohydrate;  512mg Sodium.

 

Nutty Curried Tuna Salad
Serving Size: 2 Preparation Time: 10 minutes
—————————————————-
1/4    Cup   Fat Free Sour Cream
1/4    Cup   Fat-free Mayonnaise
1 1/2 tsp    Lemon Juice
1       tblsp  Curry Powder
1       Can    Tuna in Water (7oz)
1/2    Cup    Granny Smith Apple, peeled and diced (about 1/2 apple)
1/4    Cup    Dried Cranberries (or Raisins)
1       tblsp   Minced Green Onion
2       tblsp   Chopped Peanuts
2       tblsp   Chopped Sweet Pickle (or pickle relish) – optional

Mix together the sour cream, mayo, lemon juice and set aside.  Drain tuna well and flake it. Add to the dressing with the remaining ingredients. Serve on a bed of lettuce or make a sandwich with your favorite bread or roll.

Per Serving  276 Calories; 6g Fat 34g Carbohydrate; 776mg Sodium.

My categories are actually a recipe index so just choose the category you want and you will get a list of all my posts that contain recipes in that category.

(click the images for a full-size view)

Want something for free?  No kidding.  You can have something that is totally free; nontaxable, and good for you – with no strings attached!

No, it isn’t advertised on Gotcha! TV, Scams-r-us or www.con. It is real, natural, and found right in your own backyard. It’s called sunshine – the world’s greatest provider of Vitamin D.

Vitamin D is important for good health. It aids the body in absorption of calcium and phosphorus, essential for strong bones and healthy teeth; maintains the nervous system, heart action and natural blood clotting.

Unfortunately, most Americans are lacking this warm and sunny supplement.

Northerners, living in areas above 37 degrees latitude (San Francisco and up) don’t get a lot of sunshine between November and February.

Many people work indoors, limiting their exposure. And, a lot of us don’t spend a lot of time in the sunshine for fear of skin cancer, or premature aging.

So, what’s the answer?  

Natural food sources of this valuable vitamin are minimal, but include the popular tasty treat cod liver oil; along with  mackerel and milk; a good source because it is fortified with vitamin D, as are some cheeses, breads and cereals – check labels.

But, there is only one vegetable or fruit source of Vitamin D – the miraculous, munchable mushroom.

In ancient Rome, mushrooms were reserved for the elite; the Greeks relished the delicacy so much that it was referred to as “food of the gods”.

How lucky we are!  Mushrooms are, plentiful, versatile, have great flavor and  many nutritional benefits. In addition to vitamin D, the fantastic fungus is also a good source of protein, phosphorus, iron, thiamin, niacin and riboflavin – all at approximately 130 calories and $3.98 per pound.  “D”-lightful, sunshine or not.

Mini Mushroom Bites
Serving Size  : 18    Preparation Time :0:35

1      Tablespoon  No Trans Fat Buttery Spread
1      Tablespoon  Olive Oil
1/2  Pound  Mushrooms — finely minced
1/4  Cup  Green Onion — finely chopped (including green tops)
2     Cups  Heart Smart Bisquik
1/4 Cup  Skim Milk
1/4 Cup  Dry White Wine — or dry vermouth
1/2 Cup  Shredded Parmesan Cheese

Sauté the mushrooms and green onion in the buttery spread and olive oil until all liquid has evaporated.  Approximate 5-6 minutes.  Let cool. Stir into baking mix along with cheese.  Add wine and milk.  Stir just to combine. Preheat oven to 425 (400 convection)  Spray mini muffin pan or baking sheet with pan spray.  Using a tablespoon, drop spoonfuls of batter in pan (or on sheet 1" apart).  Bake for 18-20  minutes (14-18 convection) minutes convection) or until golden browned.  Serve warm.

Serve warm. Can be made ahead and reheated.
Per Serving  77 Calories; 3g Fat  10g Carbohydrate; 211mg Sodium.

Green Bean and Mushrooms Salad Ala Touraine
Serving Size  : 6     Preparation Time :0:15

Dressing:
6  Tablespoons  Olive Oil
3  Tablespoons  Dijon Mustard
2  Tablespoons  White Wine Vinegar
1  Teaspoon  Sugar
3  Tablespoons  Minced Green Onion — include green tops
1  Tea  Dried Dill
Salt and Pepper — to taste

1    Pound  Green Beans — cooked,  drained and cooled  (frozen may be used)
1/4 Pound  Fresh Mushrooms — thickly sliced
1    Ounce  Swiss Cheese, Lowfat — or regular, cut into thin strips
6    Small  Radishes — thinly sliced

Prepare dressing; mix oil, mustard, vinegar and sugar  in blender and process for 1 minute.  Add onion, salt and pepper and dill, blend additional minute. In a shallow salad bowl, toss remaining ingredients with sufficient dressing to coat. Can be made a few hours ahead of time. Cover and refrigerate until serving. Place on platter.

Great made-ahead  side dish for grilled salmon
Per Serving  165 Calories; 14g Fat  8g Carbohydrate;114mg Sodium.

I had a dream once about that cheese – I sculpted a sneaker out of it, and then laced it up with string cheese. I think about cheese a lot. Since I’m always creating recipes, and then trying to make them as healthy as possible, I’ve had quite a time with the “cheese issue”. Cheese is definitely not on my No List of ingredients. Of course, it is on the Atkins diet, but so is every fat known to man, with the possible exception of axle grease. Cheese goes great with both bread and fruit. Either combination being guaranteed to offend someone’s diet, and spark a tirade of vitriol that would sour a 1/2 gallon of skim milk quicker than you could say gorgonzola. Here are the real facts about cheese, and a favorite recipe.

There are 3 types of cheeses – natural, processed and processed cheese food. Natural cheeses are, well natural, and made the old fashioned way from curds and whey. Processed cheeses are made from natural cheeses which are ground up and mixed with emulsifiers, coloring and preservatives and have a shelf life that Tutankhamen would envy. Processed cheese food, is made like processed cheese but often with other dairy products added, giving it air of mystery.

One ounce of natural cheddar cheese provides about 20% of the recommended daily allowance of calcium, and approximately 9 grams of fat. Fortunately, cheese manufacturers have come up with some decent reduced fat cheeses, that work quite well in cooking. Shredded cheeses like Kraft 2% and Sargento Reduced Fat are not bad at all.

I used to grate my own Parmesan Cheese, far preferring it over the cheese in the green container. I recently discovered that the pre-grated Parmesan cheese found in the dairy case of the supermarket is just as good, and costs the same as the wedge I had to grate myself. A little bit of cheese can go a long way. In Tratorria Artichoke Spinach Dip, 1/2 cup of grated Parmesan cheese only adds 1 gram of fat per serving. Ah, cheese without guilt. NOTE: If you’re looking for a special recipe, or have a food or diet question, I’m here to help!

Venduras Yucatan (Mexican Rice & Vegetable Casserole)
Serving Size : 6 Preparation Time :1:00

1/2 Cup long-grain white rice
1 Cup low sodium chicken broth — boiling
1 Clove garlic – crushed
panspray — as needed
1/8 teaspoon ground turmeric
1/2 Can green chilies — 7 oz. size
1 Medium zucchini — sliced 1/2" thick
1 Small ripe tomato — sliced
6 Ounces Reduced Fat Cheddar Cheese — grated
1 Cup fat-free sour cream
1/2 Teaspoon oregano
1/4 Cup sliced black olives
1 Tablespoon cilantro — chopped (optional)

Spray a medium l saucepan (2 qt.) with pan spray. Add rice and garlic, stir and cook for about 1 minutes over medium heat. Add boiling chicken bouillon, cover and reduce heat to low. Cook for about 20 – 25 minutes until done. Place rice in a shallow casserole dish which has been sprayed lightly with pan spray. Split open the canned chilies (use a 7 oz. can). Place the chilies flat on top of the rice, sprinkle with half of the cheese. Then, layer the sliced zucchini over the cheese, top with the tomato slices. Mix the sour cream together with the oregano and green onions, spread evenly over the casserole. Sprinkle with the remaining cheese and top with the sliced olives. Bake in a 350 degree oven for about 25 minutes. Top with the chopped cilantro, if used, and serve.

Per Serving : 188 Calories; 7g Fat 20g Carbohydrate;399mg Sodium.

Serving Ideas : Great side dish or vegetarian entree!
NOTES : This dish is POTLUCKY (can be doubled to serve 12)

Trattoria Artichoke Spinach Dip – Nuovo
Serving Size : 20 Preparation Time :0:10

1 cup frozen artichokes — from a package
1/2 package frozen chopped spinach
1/3 cup fat-free sour cream
1/3 cup fat-free mayonnaise
1/2 cup Parmesan cheese — grated
1/4 Teaspoon garlic powder — optional
3 Ounces Prosciutto — diced
4 Ounces Part Skim Milk Mozzarella Cheese — shredded
1/2 Teaspoon Dried Basil

Cook artichoke hearts according to package directions; cool, drain well and chop. Cook spinach according to package also, cool and squeeze as much water out as you can. Mix together with the remaining ingredients. Spoon into a microwave safe serving dish.* Cover with plastic wrap. Microwave 5 minutes on 50% power. Serve with bread cubes, crackers, raw vegetables or chips. Also makes a great sandwich spread on sourdough bread!

TEAL TIP – Can be prepared ahead of time to this point – do not microwave. Cover with a piece of wax paper, then secure it with plastic wrap. You can make it several days ahead – or you can freeze it! (freeze in small containers for an unexpected treat). Thaw before proceeding.

Per Serving (2 tablespoons) 45 Calories; 2g Fat (38.9% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 246mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : 2 grams of fat and only 45 calories – can you believe it? This dish is POTLUCKY!