Saturday, February 27, 2010

Mexican Bean and Potato Casserole

Layered like lasagna, using corn tortillas and Mexican seasoning.


2 envelopes taco seasoning
29 oz tomato puree
2 tbsp olive oil
14 oz potatoes, peeled and diced
1 (10 oz) package corn tortillas (12-six inch tortillas)
1 (15 1/2 oz) can pinto beans, drained
1 (15 1/4 oz) can corn, drained
12 oz (2 cups) educed fat cheddar cheese


Mix taco seasoning with one 29 oz can tomato puree.

In a large frying pan, heat two tbsp olive oil. Add diced potatoes and fry until tender. Add beans, corn, and one cup of seasoned tomato sauce. Heat thoroughly

Spray a 9x13 baking dish with cooking spray. Spread 1/2 cup of sauce on bottom.

Cut tortillas in half. Layer 4 tortillas to cover bottom of pan. Layer 1/2 cup sauce and 1/2 cup cheese.

Layer 4 tortillas, 1/2 cup sauce, and the potato and bean mixture.

Layer remaining 4 tortillas, rest of sauce, and remaining cheese.

Bake covered in pre-heated 350 degree oven for 30 minutes. Uncover. Bake for 10 more minutes, or until cheese is melted and bubbly.

Nutrition Facts: 12 servings, Serving Size 231.6g, Calories 370, Total Fat 9.8g, Saturated Fat 3.8g, Trans Fat 0.0g, Cholesterol 19mg, Sodium 406mg, Total Carbohydrates 54.3g, Dietary Fiber 10.8g, Sugars 6.8g, Protein 19.8g, Vitamin A 25%, Vitamin C 25%, Calcium 30%, Iron 22%

Taco Seasoning, Onion and Garlic-Free

A good substitute to prepared seasoning blends for those with allium sensitivity.


1 tsp ancho chili pepper
1/8 tsp crushed red pepper flakes
1 tbsp flour
1 1/2 tsp paprika
1 tsp cumin
1/2 tsp salt
1/8 tsp cayenne pepper


Mix all ingredients together. May be stored ahead in small glass jelly jars.

If making tacos with ground meat, brown the meat. Add seasoning mix and 1/2 cup water. Continue to heat until most of the water is evaporated.

If chili powder is used, recipe is not allium free. McCormick and Penzey's make Ancho Chili Pepper, which is basically dried and ground chili peppers, and I use it in place of chili powder in all my recipes.

Nutrition Facts: Serving Size 3.2g, Calories 9, Total Fat 0.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 199mg, Total Carbohydrates 1.7g, Dietary Fiber 0.5g, Sugars 0.1g, Protein 0.3g, Vitamin A 9%, Vitamin C 1%, Calcium 1%, Iron 3%

Monday, February 22, 2010

Potluck Cheese Lasagna

Nicely fills a half tray for an aluminum steam pan. While not low cal, it is vegetarian and made with fat free ricotta, and is onion and garlic free when made using the Crockpot Pasta Sauce recipe.


9 lasagna sheets (The lasagna sheets I used were fresh, and I did not boil them ahead of time. I used nine sheets--approx 9 1/2 by 5 3/4 inches.)
1 quart pasta sauce (I used Crockpot Pasta Sauce)
2 (15 oz) tubs fat free ricotta cheese
2 eggs
1/2 cup Parmesan cheese
1 tsp oregano
1/2 tsp basil
1/2 tsp parsley
1/2 cup Parmesan cheese
16 oz mozzarella


In a medium bowl, mix two containers of fat free ricotta, 2 eggs, 1/2 cup Parmesan cheese, and herbs. Set aside.

Spray an aluminum pan (1/2 steam tray) with cooking spray. Spread 1/2 cup sauce in the bottom. Top with 1 1/2 sheets lasagna (cut one sheet lengthwise).

Layer 1/2 cup sauce, half of the ricotta cheese mixture, 1 1/2 sheets lasagna.

Layer 1/2 cups sauce, 3 Tbsp Parmesan, one cup mozzarella, and 2 sheets lasagna.

Layer 1/2 cups sauce, second half of the ricotta cheese mixture, and 2 sheets lasagna.

Layer 1/2 cups sauce, 3 Tbsp Parmesan, one cup mozzarella, and 2 sheets lasagna.

Layer remaining sauce, remaining Parmesan, and remaining two cups of mozzarella.

Cover with heavy duty foil sprayed with cooking spray.

Place aluminum pan on a cookie sheet, then bake in a 350 degree preheated oven for 80-90 minutes minutes.

Place in steam tray until ready to serve. Cut into 16 pieces and serve with additional sauce.

I do not make this ahead of time because sauce and aluminum do not mix. :)

Nutrition Facts: Makes 16 servings, Serving Size 180.8g, Calories 281, Total Fat 8.8g, Saturated Fat 4.8g, Trans Fat 0.0g, Cholesterol 53mg, Sodium 464mg, Total Carbohydrates 29.2g, Dietary Fiber 1.5g, Sugars 5.0g, Protein 16.0g, Vitamin A 9%, Vitamin C 5%, Calcium 40%, Iron 6%

Saturday, February 20, 2010

Crockpot Pasta Sauce (Onion and Garlic Free)

Alton Brown saved my life.

When I developed an intolerance to onions and garlic, I thought I'd never be able to eat Italian foods again. But thanks to Brown's educational and entertaining show, "Good Eats," I learned all about aromatics, and soon developed this recipe for a spicy, sweet pasta sauce that uses grated carrots and green peppers instead.

Of course, if I were a real foodie, I guess I would use fresh tomatoes and herbs, but this is quick and easy, and can be cooked in a crockpot all day.


1 pound carrots, grated
2 green peppers, finely chopped
56 ounces crushed tomatoes (2-28 oz cans)
29 ounces tomato puree (1-29 oz can)
1 tbsp oregano
2 tsp basil
1 tsp pepper
1/2 tsp salt
1 tbsp cayenne pepper sauce


Place all ingredients in a crockpot. Cook on high for five hours, or low for 8-10.

If sauce is too chunky for your taste, puree it in a blender (after it cools!)

Nutrition Facts: Makes 24 half cup servings. Serving Size 129.9g, Calories 51, Total Fat 0.2g, Saturated Fat 0.1g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 201mg, Total Carbohydrates 10.9g, Dietary Fiber 3.6g, Sugars 6.5g, Protein 2.5g, Vitamin A 83%, Vitamin C 30%, Calcium 5%, Iron 10%

Thursday, February 18, 2010

Orange Cranberry Oatmeal

This reminds me a little of my favorite orange-cranberry oatmeal cookies.


2/3 cup vanilla soymilk
1/4 tsp orange zest
2 tbsp orange juice
4 tsp sugar
1 tsp ground flax seed
1/8 tsp salt
1/4 cup dried cranberries
1/2 cup quick oats


Heat milk in a small saucepan over medium heat. While it is heating, add orange zest, juice, sugar, flax seed, salt, and cranberries.

When it comes to a boil, reduce heat to low and add oatmeal. Allow to cook for at least a minute.

Nutrition Facts: Makes one serving. Serving Size 276.2g, Calories 325, Total Fat 6.2g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 358mg, Total Carbohydrates 58.1g, Dietary Fiber 6.7g, Sugars 25.5g, Protein 10.2g, Vitamin A 8%, Vitamin C 32%, Calcium 23%, Iron 15%

Tuesday, February 16, 2010

Herb Roasted Potatoes

An easy side dish. A little high in fat, but it all comes from healthy olive oil.


1/3 cup olive oil
4 large baking potatoes
1/2 tsp salt
1/2 tsp pepper
1 tsp paprika
1/2 tsp oregano
1/2 tsp basil


Pour olive oil into glass baking dish. Cut potatoes, leaving skins on, into large, bite-sized pieces. Sprinkle with seasonings, then toss until evenly coated.

Bake in 350 degree oven for 2 hours, or until potatoes are tender. (Cooking time will depend on the size of your potatoes.)

Nutrition Facts: Makes 6 servings. Serving Size 212.6g, Calories 293, Calories from Fat 111, Total Fat 12.3g, Saturated Fat 1.7g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 214mg, Total Carbohydrates 42.6g, Dietary Fiber 4.6g, Sugars 2.4g, Protein 5.1g, Vitamin A 4%, Vitamin C 32%, Calcium 3%, Iron 13%

Iced Cafe Mocha

I find chocolate soymilk a little too rich for me. This is just right.


1 tsp decaffeinated instant coffee
2 tsp sugar
1 cup water
1 cup chocolate soymilk
2 cups ice cubes


Add one cup boiling water to instant coffee and sugar. Allow to cool slightly.

Fill a one quart glass canning jar with ice cubes. Pour coffee over ice cubes. Add soymilk and stir.

Nutrition Facts: Serving Size 961.2g, Calories 176, Calories from Fat 27, Total Fat 3.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 122mg, Total Carbohydrates 32.2g, Dietary Fiber 2.0g, Sugars 27.4g, Protein 5.2g, Vitamin A 10%, Vitamin C 0%, Calcium 32%, Iron 8%

Apple Cinnamon Oatmeal

Makes two servings, but I have to admit, I eat the whole thing...


1 apple, peeled and diced
1 cup vanilla soymilk
1 tsp ground flax seed
1/2 tsp cinnamon
2 tbsp sugar
1/8 tsp salt
3/4 cup quick oats


Peel and dice apple. Cook in a small saucepan over medium heat, until apple begins to get more tender.

Add soymilk. Bring to a boil. Add remaining ingredients. Cook for at least a minute.

Nutrition Facts: Makes two servings. Serving Size 234.5g, Calories 259, Calories from Fat 40, Total Fat 4.4g, Saturated Fat 0.7g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 198mg, Total Carbohydrates 48.7g, Dietary Fiber 5.9g, Sugars 23.6g, Protein 7.5g, Vitamin A 6%, Vitamin C 5%, Calcium 18%, Iron 11%

Monday, February 15, 2010

Banana-Walnut Oatmeal

I was playing around to see if I could get more phyto-estrogens into my banana bread oatmeal recipe. Here's what I came up with. And it's yummy.

A delicious, filling breakfast packed with fiber and extra protein.


1 cup vanilla soymilk
2 tsp ground flax seed (optional)
1/8 tsp salt
1/4 tsp cinnamon
3 tbsp sugar
3/4 cup quick oats
2 bananas, peeled and mashed

1/4 cup ground walnuts
4 tsp sugar
1/4 tsp cinnamon


Bring soymilk to a boil in a medium saucepan over medium heat. While it is heating, add flax seed, salt, cinnamon, and 3 Tbsp sugar.

When mixture comes to a boil, add the oats. Reduce heat to low and cook for at least one minute. Add mashed bananas, and allow to reheat.

Mix topping from ground walnuts, 4 tsp sugar and cinnamon. Pour oatmeal into bowls, and sprinkle walnut mixture on top.

(For fewer calories, this could easily be split into three servings.)

Nutrition Facts: Makes two servings. Serving Size 315.1g, Calories 488, Total Fat 14.4g, Saturated Fat 1.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 199mg, Total Carbohydrates 82.8g, Dietary Fiber 8.7g, Sugars 45.7g, Protein 12.6g, Vitamin A 7%, Vitamin C 18%, Calcium 19%, Iron 16%