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%

Salsa (Onion and Garlic Free)

Ingredients (Makes 34 servings)

1 (28 oz) can petite diced tomatoes
4 stalks celery
1 green pepper
1 (4 oz) can chilies
1 (7 3/4 oz) can jalapeno wheels
1 (12 oz) can tomato paste
4 tbsp cider vinegar
2 tbsp brown sugar
3 tbsp lemon juice (or the juice of one lemon or lime)
1 tsp chili pepper
1 tsp paprika
1 tsp oregano
1/2 tsp pepper
1/2 tsp cilantro
1/2 tsp basil

Directions

Place celery and peppers into a food processor. Pulse.

Add remaining ingredients. Process until of desired consistency.

To preserve, ladle into glass jars, leaving significant headroom. Do NOT cover. Freeze. Add cover. Keep frozen. Remove several hours before needed to thaw.

Nutrition Facts: Serving Size-1/4 cup, Calories 29, Calories from Fat 4, Total Fat 0.4g, Saturated Fat 0.1g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 16mg, Total Carbohydrates 6.5g, Dietary Fiber 2.0g, Sugars 4.1g, Protein 1.1g, Vitamin A 27%, Vitamin C 21%, Calcium 1%, Iron 4%

Taco Sauce (Onion and Garlic Free)

A quick substitute for store-bottled taco sauce.

Ingredients

1 cup tomato puree
1 tbsp water
1 tbsp white vinegar
1 1/2 tsp cumin
1/2 tsp paprika
1/4 tsp chili pepper
1/4 tsp cayenne pepper
1/4 tsp sugar

Directions

Mix. Simple as that.

Nutrition Facts: Makes about (16) 1 Tbsp servings. Calories 7, Calories from Fat 1,Total Fat 0.1g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 5mg, Total Carbohydrates 1.6g, Dietary Fiber 0.4g, Sugars 0.8g, Protein 0.3g, Vitamin A 3%,Vitamin C 3%, Calcium 0%, Iron 2%

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%

Corn Chowder

Ingredients
2 1/2 pounds potatoes, peeled and cubed (weight after peeling)
3 tbsp smart balance buttery spread
1 pound carrots, grated
1 cup water
3 cups fat free milk
3 cups plain soy milk
3 cans creamed corn
1 can whole kernel corn, drained
1 tsp salt
1 1/2 tsp pepper

Directions

Boil potatoes until tender. Set aside.

Melt 3 Tbps Smart Balance buttery spread in large pot. Saute grated carrots for several minutes. Add water. Simmer until carrots are tender.

Add milk, soy milk, creamed corn, canned corn, salt and pepper. Simmer over medium heat, stirring frequently.

Add about two-thirds of the cooked potatoes. Puree or whip the rest, and add to thicken soup.

Simmer until soup is warm and creamy.

Nutrition Facts: (about 14, 2 cup servings) Serving Size 377.7g, Calories 244,
Total Fat 3.0g, Saturated Fat 0.6g, Trans Fat 0.0g, Cholesterol 1mg, Sodium
573mg, Total Carbohydrates 50.8g, Dietary Fiber 4.9g, Sugars 11.5g, Protein
8.1g, Vitamin A 115%, Vitamin C 25%, Calcium 10%, Iron 8%

Apple Pie Pizza

Much of the flavor of apple pie, but lower in fat.

Ingredients

Crust
3/4 cup whole wheat flour
2 1/2 cups bread flour
1 1/2 tsp yeast
1 1/4 tsp salt
2 tsp Smart Balance oil
1 tsp ground cinnamon
1 1/8 cup water

4 apples, peeled and sliced

Topping
1/3 cup whole wheat flour
1/3 cup brown sugar
1/3 cup quick oats
1 tsp ground flax seed (optional)
2 tbsp Smart Balance buttery spread
1/2 tsp cinnamon

Glaze
1/2 cup powdered sugar
1/2 tsp cinnamon
2 tsp fat free milk

Directions

Combine first seven ingredients together in a bread machine following manufacturer's instructions. Run on dough cycle. Allow dough to rest for 30 minutes.

Preheat oven to 400 degrees.

Spread dough onto pizza pan sprayed with non-stick cooking spray. Allow to rise for 30-60 minutes.

Peel and cut apples. (I use McIntosh) Spread evenly onto dough. Bake for 10 minutes. While crust and apples are baking, mix wheat flour, brown sugar, oats, Smart Balance, flax seed, and cinnamon to form a crumbly topping. Sprinkle over apples. Bake for another 15-20 minutes, or until apples are soft and crust is golden brown and cooked through. Allow to cool.

Combine powdered sugar, cinnamon, and just enough milk to form a glaze. Drizzle over top.

Nutrition Facts: (16 servings)Serving Size 91.9g, Calories 166, Calories from Fat 15, Total Fat 1.7g, Saturated Fat 0.3g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 196mg, Total Carbohydrates 34.4g, Dietary Fiber 2.0g, Sugars 10.3g, Protein 3.4g, Vitamin A 2%, Vitamin C 3%, Calcium 1%, Iron 8%

Apple Spice Cake

A moist, delicious cake made with--you guessed it--beans. My adaptation of the pinto bean cake

Ingredients

1 (15 1/2 oz) can pinto beans, rinsed and drained
1 Omega-3 egg
1/4 cup smart balance buttery spread
1 cup sugar
1/2 cup ground walnuts
1 tbsp ground flax seed
1 tsp baking soda
1 tsp cinnamon
1 tsp vanilla extract
1/2 tsp salt
1/2 tsp allspice
1/4 tsp cloves
2 cups apple, peeled and sliced

Directions

Puree pinto beans in a blender or food processor with the egg.

In a large mixing bowl, beat smart balance and sugar. Add bean mixture and vanilla. Add remaining ingredients except apples.

Stir in apples by hand.

Bake in tube pan at 375 degrees for 40 minutes, or until toothpick inserted in center comes out clean.

Cool completely before attempting to remove from pan

Nutrition Facts: Makes 12 servings. Serving Size 87.5g, Calories 259, Calories from Fat 53, Total Fat 5.9g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 18mg, Sodium 240mg, Total Carbohydrates 43.2g, Dietary Fiber 6.8g, Sugars 19.4g, Protein 9.8g, Vitamin A 4%, Vitamin C 6%, Calcium 5%, Iron 12%