Zucchini Meatballs/Meatloaf (Onion and Garlic Free)

Ingredients

2 pounds ground beef
2 cups shredded zucchini
1 cup bread crumbs
1 cup milk
1/2 cup grated Parmesan cheese
1 egg
1 tsp salt
1 tsp Italian seasoning
1 tsp parsley
1/2 tsp pepper

tomato puree(optional)

Directions

Mix all ingredients.

To make meatloaf, place in bread pan and form into loaf. Cook at 350 degrees for 60 minutes. Drizzle top with tomato puree. Bake for an additional fifteen minutes, until safe internal temperature is reached. (Ovens vary.)

To make meatballs, measure by tablespoon and form into balls. Cook on greased cookie sheet at 350 degrees for 25-30 minutes, or until no longer pink in the center.

Freezes well for use with spaghetti or in meatball subs year round.

Nutrition Facts: Serving Size 1 small meatball (24.5 g), Calories 40, Total Fat 1.4g, Saturated Fat 0.6g, Cholesterol 16mg, Sodium 71mg, Total Carbohydrates 1.6g, Dietary Fiber 0.1g, Sugars 0.4g, Protein 5.0g, Vitamin A 0%, Vitamin C 1%, Calcium 2%, Iron 3%

Margherita Pizza (Onion and Garlic Free)

Dough: 

3/4 cup whole wheat flour
2 1/2 cups white flour
2 tsp olive oil
1 tsp salt
1 1/8 cup water
1 1/2 tsp yeast

Toppings:

1/4 cup olive oil
1 tsp Italian seasoning
1/4 tsp sea salt
6 oz mozzarella cheese
4 Tomatoes
10 basil leaves
1/2 cup Parmesan cheese (the real stuff, not from the green can)

Directions:

Prepare dough (first six ingredients) in bread maker according to instructions for your machine.

Remove and stretch to pizza pan. Place in warm place to rise for 20-40 minutes.

Preheat oven to 400 degrees. Slice tomatoes thinly and toss with salt, Italian seasoning, and olive oil. Let sit for 10 minutes.

Brush dough with marinade (from tomatoes). Layer mozzarella, tomatoes, basil, Parmesan cheese. Bake until done, about 20-30 minutes.

Serving Size: 1/8th pizza (182.0 g), Calories 345, Calories from Fat 128, Total Fat 14.2g, Saturated Fat 2.1g, Cholesterol 19mg, Sodium 455mg, Total Carbohydrates 42.5g, Dietary Fiber 2.3g, Sugars 1.8g, Protein 11.8g, Vitamin A 15%, Vitamin C 13%, Calcium 12%, Iron 15%

Black Bean Burgers

An onion/garlic-free veggie burger with a slightly Mexican flavor.

1 can (15.5 oz) black beans, drained and rinsed
1/2 green pepper
1 1/2 Tbsp pureed carrots (baby food)
1/4 tsp celery salt
1 egg
2 tsp chili powder
2 tsp cumin
1 tsp hot sauce
1/2 cup bread crumbs

Directions

In a food processor, dice green peppers. Add remaining ingredients and process until the texture of ground beef. If too liquid-y, add more bread crumbs. Form into patties and grill, about 10 minutes per side.

Nutrition Facts: Serving Size: 155.6 g, Calories 191, Calories from Fat 21, Total Fat 2.3g, Saturated Fat 0.6g, Trans Fat 0.0g, Cholesterol 47mg, Sodium 274mg, Total Carbohydrates 32.2g, Dietary Fiber 6.6g, Sugars 5.8g, Protein 10.5g, Vitamin A 19%, Vitamin C 23%, Calcium 8%, Iron 18%

Onion Free Brunswick Stew

I love Brunswick stew, but when I developed an intolerance for onions and garlic, the savory and healthy dish became off limits. My original recipe contained one and a half cups of onions, as well as several other ingredients that contained more, so adapting was a challenge. But finally, after years, I've come up with one that passes my taste test. Enjoy!


Ingredients

4 chicken thighs
1 cup (1 large) green pepper, chopped
1/2 cup shredded carrots
1/2 cup diced celery
2 tbsp smart balance oil
3 (14.5 oz) cans diced tomatoes, undrained
1 cup tomato puree
1/4 cup sugar
3 tbsp white vinegar
1 tbsp soy sauce
2 tbsp white flour
1 cup water
1 pound red potatoes, peeled and cubed
1 can Grandma Brown's baked beans
1 tbsp hot sauce
1 1/2 tsp salt
1/2 tsp turmeric
1/2 tsp pepper
1/4 tsp celery salt
1 can (14 1/2 oz) corn, drained
1 can (14 1/2 oz) lima beans, drained


Directions

Boil chicken thighs in sufficient water, until done. (About 45 minutes.) Cool. Removed skin and bones, and cut or tear into smaller pieces. Discard broth or save for another use.

In a large dutch oven, heat oil. Add green pepper, carrots, and celery. Saute until tender.

Add chicken, tomatoes, tomato puree, sugar, vinegar, and soy sauce. Simmer over medium heat, stirring regularly.

Mix flour and water. Pour into bubbling stew to thicken. Simmer, stirring regularly.

Peel and cube potatoes. Add potatoes, baked beans, hot sauce, and seasonings. Simmer for 45 minutes to an hour, or until potatoes are tender. STIRRING REGULARLY.

Add corn and lima beans. Simmer for at least ten minutes, stirring regularly.

And yes, I know I repeated "stirring regularly." This stew tends to burn and scorch. I use a metal spatula to scrape the bottom to keep a crust from forming.

If you wanted a vegetarian version, omit chicken and use vegetarian baked beans.

Nutrition Facts: Serving Size 368.5 g, Calories 301, Calories from Fat 66, Total Fat 7.3g, Saturated Fat 1.3g, Trans Fat 0.0g, Cholesterol 43mg, Sodium 629mg, Total Carbohydrates 40.2g, Dietary Fiber 6.8g, Sugars 13.9g, Protein 21.6g, Vitamin A 41%, Vitamin C 61%, Calcium 6%, Iron 19%

White Cheddar Rice Casserole

This started out as a chicken casserole. Now chickenless, it's a hearty vegetarian casserole.

Ingredients

1 cup brown rice
2 1/2 cups water
1/2 tsp celery salt
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1 bay leaf
1 cup light sour cream
1/2 cup water
1/3 cup Smart Balance buttery spread, melted
100g (about two cups before crushing)Sunshine Cheez-It White Cheddar crackers

Directions

Place rice and water in a microwavable covered casserole dish with the spices and bay leaf. Microwave on high for five minutes, then on medium for 30 minutes. Remove bay leaf and stir.

Add water and sour cream to rice. Pour into 9x13 glass baking dish.

Melt Smart Balance and toss with crushed White Cheddar Cheez-Its. Sprinkle on top.

Bake at 350 degrees for 30 minutes.

Nutrition Facts: Makes 6 servings. Calories 321, Total Fat 17.8g, Saturated Fat 7.9g,Trans Fat 0.0g, Cholesterol 17mg, Sodium 455mg, Total Carbohydrates 36.0g, Dietary Fiber 1.8g, Sugars 0.1g, Protein 4.8g, Vitamin A 16%, Vitamin C 1%, Calcium 6%, Iron 8%

Turkey Pot Pie II

A hearty, delicious use of leftover holiday turkey. Also can easily be made vegetarian if you so desire (or if you're out of turkey!)

Ingredients
2 potatoes
1 tbsp vegetable oil
1 tbsp all purpose flour
3 1/2 oz carrots, pureed (babyfood)
1 cup water
1 tsp paprika
1 tsp celery salt
1/4 tsp gravy master
1/2 tsp pepper
1/4 tsp salt
1/4 cup frozen lima beans (if not included in mixed vegetable blend)
16 oz frozen mixed vegetables
1 cup cooked turkey or chicken
2 prepared pie crusts (one bottom and one top)

Directions

Cook potatoes (bake or boil). Remove peel and dice. Set aside.

In a large pot, heat oil over medium heat. Whisk in flour. Stir until bubbly. Add baby food carrots, water and seasonings. Bring to a boil, whisking frequently until thickened.

Add frozen vegetables. Simmer on medium heat until veggies are warm and tender. Add potato and turkey.

Place into unbaked pie shell. Cover with with an additional pie crust. Crimp and trim edges. Make several slices in top crust to vent.

Bake at 400 degrees for 30-35 minutes, or until top crust is golden brown. Allow to stand for ten minutes before serving.

For vegetarian pie, omit turkey.

Nutrition Facts: Serving Size 200.7g (1/8th of pie)Calories 292, Calories from Fat 118, Total Fat 13.1g, Saturated Fat 4.0g, Trans Fat 0.0g, Cholesterol 13mg, Sodium 318mg, Total Carbohydrates 33.7g, Dietary Fiber 4.6g, Sugars 4.0g, Protein 9.5g, Vitamin A 63%, Vitamin C 23%, Calcium 4%, Iron 12%

Pepperjack Potatoes Au Gratin

A spicier version of au gratin potatoes. Onion-free for those sensitive to alliums.

Ingredients

4 ounces sharp cheddar cheese
4 ounces pepper jack cheese
1/4 cup smart balance buttery spread
2 1/2 oz carrots, pureed (baby food)
1 tbsp flour
1 tsp celery salt
1/2 tsp pepper
2 cups fat free milk
2 pounds potatoes
1/4 cup bread crumbs

Directions

Melt Smart Balance in a small sauce pan. Add carrots and heat on medium heat. Whisk in flour, celery salt and pepper and heat until bubbly. Add milk and three-fourths of the cheese. Heat until boiling. Boil one minute, stirring constantly.

Peel and slice potatoes. Place in a baking dish. Cover with cheese sauce. Bake uncovered at 375 degrees for one hour.

Mix bread crumbs and remaining cheese. Sprinkle on top. Bake for another 15 minutes.

Nutrition Facts: Makes 8 servings. Serving Size 223.7g, Calories 255, Total Fat 12.1g, Saturated Fat, 6.9g, Trans Fat 0.0g, Cholesterol 31mg, Sodium 281mg, Total Carbohydrates 25.7g, Dietary Fiber 3.2g, Sugars 5.1g, Protein 11.7g, Vitamin A 43%, Vitamin C 38%, Calcium 30%, Iron 6%

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.

Ingredients

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

Directions

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%

Spicy Rice and Black Bean Burritos

Quick and easy Mexican fare

Ingredients

Spicy rice, prepared
3 cups canned black beans, rinsed and drained
3/4 cup grated cheddar cheese
3/4 cup salsa
12 Azteca flour tortillas

Directions

Prepare spicy rice according to directions.

Drain, rinse, and heat beans.

Layer each tortillas with 1/4 cup rice, 1/4 cups beans, 1/8 cup cheese, and 1 Tbsp salsa. Microwave to melt cheese.

Fold taco style, and enjoy.


Nutrition Facts: Serving Size (2 burritos)414.7g, Calories 645, Calories from Fat 147, Total Fat 16.3g, Saturated Fat 6.2g, Trans Fat 0.0g, Cholesterol 30mg, Sodium 1628mg, Total Carbohydrates 95.9g, Dietary Fiber 6.7g, Sugars 1.3g, Protein 22.9g, Vitamin A 10%, Vitamin C 4%, Calcium 24%, Iron 15%

For an extra boost of beans, make these for dessert: Black Bean Brownies

Buffalo Chicken Pizza

Portion control is the key. One slice of this, with a few fresh vegetables, is a meal.

Ingredients

Pizza Dough (with whole wheat,) prepared according to recipe
1 tbsp olive oil (separated)
2 boneless, skinless chicken breasts, trimmed and cut into small pieces, about 15 oz
1 tbsp Smart Balance Buttery spread
1/4 cup Hot Sauce
1/4 cup blue cheese dressing
6 oz mozzarella cheese

Directions

Prepare pizza dough according to recipe.

Oil large pizza pan with one tsp olive oil. Stretch dough to fit pan. Set aside to rise in a warm place, 30-60 minutes.

Cut 2 boneless, skinless chicken breasts into bite-sized pieces. Heat remaining 2 tsp olive oil in a pan at medium heat. Cook chicken until no longer pink.

Add Smart Balance and hot sauce to chicken. Toss to coat.

Spread blue cheese dressing onto unbaked crust. Add chicken and sauce. Sprinkle with mozarella cheese.

Bake at 400 degrees for 15-20 minutes. Makes 8 generous servings.

Nutrition Facts: Serving Size 178.7g, Calories 422, Total Fat 16.2g, Saturated Fat, 5.2g, Cholesterol 60mg, Sodium 445mg, Total Carbohydrates 40.5g, Dietary Fiber 1.6g, Sugars 0.6g, Protein 26.8g, Vitamin A 5%, Vitamin C 9%, Calcium 18%, Iron 18%

Pizza Dough (With Whole Wheat) Recipe

Forms a nice crunchy base for a variety of pizza toppings

Ingredients

1 cup whole wheat flour
2 1/4 cups white flour
2 tsp olive oil
1 1/8 cup water (plus 2 Tbsp)
1 1/2 yeast

Directions

Add all ingredients to a breadmaker, as specified by the manufacturer. Run on dough cycle.

Removed and let rest for 30 minutes. Roll into circle, and stretch onto large, lightly oiled pizza pan. Let rise for 30-60 minutes in warm place.

Add toppings. Bake for 15-20 minutes at 400 degrees.

Makes 8 generous servings.

Nutrition Facts: Serving Size 85.2g, Calories 195, Total Fat 1.6g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 2mg, Total Carbohydrates 38.8g, Dietary Fiber 1.4g, Sugars 0.1g, Protein 5.2g, Vitamin A 0%, Vitamin C 0%, Calcium 1%, Iron 13%

Summer Meatloaf

Meatloaf made a little lighter with the addition of zucchini, which allows you to use a leaner beef without drying out the loaf.

Ingredients

1 pound lean ground beef
1 cup zucchini, coarsely grated
1/2 cup skim milk
1/2 cup bread crumbs
1/2 cup carrots, finely grated
1 egg white
1/2 tsp salt
1 tsp Italian seasoning
1/2 tsp dried parsley
1/4 tsp pepper
1/4 cup grated Parmesan cheese
1/2 cup tomato puree (optional)

Directions

Grate carrots and zucchini. (I use a food processor)

Combine all ingredients. Pack into a loaf pan.

Bake at 350 for 1 1/4 - 1 1/2 hours. (Check with a meat thermometer)

Spoon tomato puree over the top during the last half hour of baking, if desired.

Also makes good meatballs. Just reduce the cooking time.

Makes 8 servings. Serving Size 123.8g, Calories 166, Total Fat 5.0g, Saturated Fat 2.0g, Cholesterol 54mg, Sodium 304mg, Total Carbohydrates 8.4g, Dietary Fiber 1.0g, Sugars 2.6g, Protein 20.8g, Vitamin A 26%, Vitamin C 8%, Calcium 8%, Iron 14%