BLACK BEAN SALSA
Serving: ½ cup
Makes: 10 servings
SmartPoints = 1 per serving
16 ounces fat free salsa (mild, medium or hot, whatever you prefer)
1 cup uncooked onion(s), diced
1 (16–ounce) can black beans
2 Tablespoons cilantro, chopped
1 teaspoon ground cumin
1 Tablespoon fresh lemon juice (or bottled)
1 Tablespoon fresh lime juice (or bottled)
Salt and pepper, to taste
Mix all ingredients together. Best if refrigerated overnight.
I use this over salad as a dressing, often with cubed chicken breast.
Note: All ingredients can be more or less, per your personal tastes!!
Submitted by Lori Ready
PIZZA WITH A CAULIFLOWER CRUST
28 ounces (1 pound, 12 ounces) cauliflower florets (some stem is okay, but mostly use the florets)
1 teaspoon kosher salt (less makes a bland crust, so please use it)
½ teaspoon dried thyme
½ teaspoon dried oregano
¼-½ teaspoon freshly ground black pepper
¼-½ teaspoon onion powder
¼-½ teaspoon garlic powder or granulated garlic
2 ounces cream cheese
2 Tablespoons finely ground flaxseed (if you buy preground, you want it to be even finer, so run it through your blender or food processor to get it as fine as you can)*
1 ounce shredded cheddar cheese (I love the flavor the cheddar adds. You can sub Parmesan if you’d like, but do use fresh and not canned. The cheddar is way cheaper, so there’s that, too.)
2 large eggs
Place a rack in center of oven. Put pizza stone on rack. Preheat oven to 375°.
Have a rimmed baking sheet ready (it doesn’t need to be sprayed or lined with parchment or anything).
In a food processer and in 3-4 batches, chop the cauliflower until it is as fine as you can get it. It should be the consistency of wet sand. (Much finer than for cauliflower rice. If you buy pre-riced cauliflower, it will still need to be processed, so save money and just buy whole heads.) When each batch is finely processed (about 30 seconds or at least 8-10 2-second pulses), scrape it out onto baking sheet.
When all the cauliflower is on baking sheet, spread it out as evenly as possible.
Place the tray in oven on top of pizza stone and roast for 20 minutes, stirring and turning the cauliflower once after 10 minutes.
Remove from oven and allow to cool until it is no longer steaming; stirring every once in a while, about 10-15 minutes. Leave oven on and stone in place.
Once cool enough to handle, scrape all cauliflower into a lint-free towel. Squeeze moisture out. (Be aggressive with your squeezing.)
After processing, cooking, cooling and squeezing out excess water, you should have 12 ounces of cauliflower pulp. Tada!
Once again you’re losing an entire pound in weight, so squeeze mightily!
In bowl of food processor fitted with metal blade, combine the cauliflower pulp and all the rest of the ingredients. Pulse and process until everything is evenly combined.
Taste a tiny bit (if you’re concerned about food safety, use pasteurized eggs or taste the mixture before adding the eggs) and adjust seasoning as necessary.
Line the back of a rimmed baking sheet or a flat cookie sheet with a sheet of parchment and scrape dough into center. Using your hands, pat into a 12-inch circle. Once it’s mostly there, use one hand cupped around the edge to form the outer crust and use the other hand to pat the dough out evenly. When done, you’ll have an even circle of dough with no cracked edges. (You can build up the edge just a wee bit thicker than the rest, but it’s not necessary.) Dough will be about ¼-inch thick.
Open oven and slide parchment onto pizza stone. Bake for 12 minutes. Rotate parchment 180 degrees and bake an additional 12 minutes.
Pull parchment out onto a flat cookie sheet. Place a round cooling rack on top of the crust and then carefully flip the whole thing over so parchment is on top. Slide crust back onto pizza stone and peel off parchment. Bake an additional 10 minutes.
Repeat the cookie sheet/cooling rack maneuver to flip the crust right side up onto the stone. Turn off oven, prop open door a bit and let crust sit to dry further for another 15 minutes.
Build Your Pizza
Spread on a thin layer of spreadable cheese (goat cheese or cream cheese) or evenly cover the crust with a thin layer of shredded mozzarella or preferred shredding cheese. Spread or drizzle on reduced/drained pizza sauce (it should be almost as thick as tomato paste). Use about ½ cup. (You can also just save the sauce for dipping if you’re concerned about the moisture.)
Add toppings. Make sure none of the raw toppings are too large or thick, so cut as needed. Mop any moisture off toppings. Precook bacon if using.
Arrange toppings evenly on the cheese. Add a bit more finely grated cheese if you want.
Use a cake spatula or pizza peel to place the pizza back on the stone and bake for 10 minutes at 375°. Remove pizza and allow to cool for 23 minutes before slicing and serving. Pick up at will. Enjoy.
**Optional** After baking, place a rack on the top setting and broil the pizza for 12 minutes to get a bit of color on the cheese and toppings.
* I do this in bulk when I buy ground flax and then store it in a gallon zip-top bag in the original box in the fridge.
Note: This recipe sounds complicated, but, once you do it a few times, it is actually easy and so good!!
Submitted by Kate Klein
Honey or Karo Syrup or Molasses (we prefer honey)
Any nuts (we prefer pecans)
Raisins, dried cranberries and/or other dried fruits (your preferences)
In a bowl, mix honey and peanut butter. Add oats and nuts.
You will need a blender or mixer as it becomes too heavy to mix by hand!
Mix in dried fruits.
The key is the ratio of peanut butter to honey .
Place on a cookie sheet and flatten with a rolling pin. Bake at 350° until crunchy, but not dried out! Cut into bars and keep in a sealed container to keep out moisture. (If they dry out, heat for a short time in microwave and they will regain their moisture and softness.)
We also do this without the peanut butter and make it as a chunky granola mix to eat as a snack rather than in bar form!!
Note: This recipe is a trial and error recipe – it depends upon your own individual taste, but the end results are well worth it!!
Submitted by Walt Black
LOW CARB MEATLOAF
1 envelope onion soup mix
¾ cup water
1/3 cup no fructose ketchup (I used reduced sugar)
¾ cup pork rinds, crushed (crush, then measure)
1 pound ground beef
1 pound ground chicken
Preheat oven to 350°.
In a large bowl, mix, using clean hands, all ingredients until well blended.
Place two ends from a loaf of bread, end to end, onto the surface of a 9x13 baking dish. Form meat mixture into a loaf on top of the bread slices. Squeeze a little more ketchup on top. Bake for 1 hour. Let stand for 10 minutes, before slicing.
Susan’s Tips: To take this meatloaf over the moon, heat each slice on a sizzling hot cast iron griddle skillet, putting a crusty sear on both sides!
Peel off bread from the bottom of each slice of meatloaf and give it to your four-legged children. Tails will wag, and they will love you forever!!!
Recipe by Southern Plate, Submitted by Susan Smith
WARM TURKEY FLATBREAD SANDWICH
1 Tablespoon Dijon mustard
1 piece flatbread (I prefer naan bread)
1 slice Swiss cheese
5 leaves raw baby spinach
1-2 ounces sliced oven-roasted turkey
1 Tablespoon whole cranberry sauce
Preheat oven to 375°. Spread mustard on half of flatbread. Place cheese on top of mustard. Layer spinach leaves on top of cheese, followed by turkey. Spread cranberry sauce over turkey. Fold other half of flatbread over to close sandwich. Wrap in a foil pocket, leaving slightly open on top and bake for 7 minutes.
Note: These easy-to-make little sandwiches are great with a hot bowl of soup on a cold winter day.
Submitted by Cindy Overcast
Serving: 1½ cups without garnishes
SmartPoints = 6 per serving
Per serving: Calories: 239, Total fat: 9.2 g, Sat fat: 1.6 g, Trans fat: 0 g, Chol: 33 mg, Sodium: 621 mg, Total carbs: 22.9 g, Sugars: 7.2 g, Fiber: 5.9 g, Protein: 16.2 g, Calcium: 30 mg
1 pound lean ground beef (at least 93% lean)
1 cup medium onion, chopped
1 (14-ounce) can Mexican style diced tomatoes undrained
2 (14-ounce) cans beans (kidney, pinto, black or chili) rinsed and drained
1 (11-15-ounce) can corn, undrained
2 cups water
1 package (1.25-ounce) reduced sodium taco seasoning
1 package (1-ounce) ranch dressing mix
Light sour cream or nonfat plain Greek yogurt
Reduced-fat shredded cheese
Pico de gallo or salsa
Spray a skillet with cooking spray and brown ground beef. Stir in onion until onion is soft. Drain excess fat.
Into slow cooker, place browned beef and onions. Add tomatoes, beans, corn, water, taco seasoning and ranch dressing mix.
Cover and cook on LOW for 6-8 hours. Serve with garnishes as desired.
Submitted by Lori Ready
CRISPY GARLIC PARMESAN SALMON
1 side wild salmon fillet (about 4 pounds)
⅔ cup plain breadcrumbs
⅔ cup parmesan cheese, grated
¼ cup parsley, finely chopped
4 cloves garlic, minced
⅓ cup butter, melted
¾ teaspoon salt
1/3 teaspoon pepper
Lemon wedges, to serve
Position a rack in the middle of oven. Preheat oven to 400°. Line a baking sheet with a large piece of foil. On the baking sheet, place salmon fillet, skin side down; set aside.
In a small bowl, mix breadcrumbs, Parmesan cheese, parsley and garlic. Pour in butter; season with salt and pepper (or to taste). Using your hands (it’s easier than using a wooden spoon), mix ingredients together until breadcrumbs absorb butter (about 40 seconds).
Pour mixture over salmon, pressing it onto the top until the fillet is completely covered.
Bake uncovered for 12-15 minutes (depending on the thickness of your fillet), until the crust is golden and the salmon is cooked and flakes easily with fork.
Serve with lemon wedges and a squeeze of lemon (optional). Team with a salad, steamed vegetables, rice or mashed potatoes.
CRISPY CHICKEN CORDON BLEU
Serving: 1 stuffed breast
Makes: 2 servings
Per serving: 291 calories, 8g total fat (3g sat fat), 428mg sodium, 8.5g carbs, 1g fiber, 1.5g sugars, 43g protein
¼ cup whole-wheat panko breadcrumbs
½ teaspoon onion powder
½ teaspoon garlic powder
1/8 teaspoon each salt and black pepper
2 (5-ounce) raw boneless skinless chicken breast cutlets
1 ounce (about 2 slices) reduced-sodium 97-98% fat-free sliced ham
2 slices reduced-fat Swiss cheese
¼ cup (about 2 large) egg whites or fat-free liquid egg substitute
Preheat oven to 350° degrees. Spray 8x8 baking pan with nonstick spray.
In a medium bowl, mix breadcrumbs with seasonings.
Pound chicken to ½-inch thickness. Evenly top with ham and cheese. Tightly roll up each chicken cutlet and secure with toothpicks.
In a wide bowl, place one stuffed chicken cutlet. Evenly top with half of egg whites. Shake to remove excess and transfer to baking pan. Generously coat with seasoned breadcrumbs. Repeat with remaining stuffed chicken cutlet. Evenly top with remaining breadcrumbs.
Cover pan with foil and bake for 20 minutes. Remove foil. Bake until chicken is cooked through, about 20 more minutes.
BANANA CRANBERRY BREAD
1 cup fresh or frozen cranberries
2 Tablespoons sugar
2 Tablespoons water
1¼ cups white whole wheat flour
¾ teaspoon baking soda
¼ teaspoon salt
2 Tablespoons butter, softened
½ cup light brown sugar (not packed)
2 large egg whites
3 ripe medium bananas, lightly mashed
1½ teaspoons vanilla extract
½ Tablespoon turbinado sugar
Preheat oven to 350°.
In a small saucepan, combine cranberries, sugar and water. Bring to a boil. Simmer over medium heat until cranberries burst, about 4 minutes.
Lightly spray a loaf pan with baking spray.
In a medium bowl, combine flour, baking soda and salt with a wire whisk. Set aside.
In a large bowl, cream butter and brown sugar with an electric mixer. Add egg whites, bananas and vanilla. Beat at medium speed until thick. Scrape down sides of bowl.
Add flour mixture and blend at low speed until combined, do not over mix.
Fold in cranberries and pour batter into prepared loaf pan; sprinkle with turbinado sugar and bake in center rack for about 60 minutes, or until a toothpick inserted in center comes out clean.
Transfer pan to a wire rack and let cool at least 25 minutes; bread should be room temperature before slicing.
BAKED GREEN BEAN FRIES
½ pound fresh green beans
1 cup flour
2 teaspoons garlic powder (I think I used garlic salt)
2 teaspoons paprika
1 teaspoon onion powder
1 cup milk (I used 2%)
2 cups panko breadcrumbs*
Preheat oven to 425°.
Cover a large baking sheet with foil and lightly spray with non-stick spray (I used an EVOO one) and set aside.
In a medium pot, add 2-3 inches of water and some salt and bring to a boil.
While waiting for the water to boil, trim ends off green beans.
Once water is boiling, add green beans and boil for approximately 3 minutes.
Meanwhile, in a large bowl, add ice and water to make an ice bath.
After 3 minutes, drain the green beans and place in ice bath. Let them cool. Drain and pat green beans dry.
In a small bowl, add the flour, garlic powder/salt, paprika and onion powder. Whisk it together and set aside.
In another bowl, whisk together egg and milk. Add about 2 tablespoons of flour mixture to egg mixture and whisk it to combine. Set aside.
In a third bowl, pour in bread crumbs. (If you’re not using the seasoned kind, sprinkle in some salt and pepper and stir to combine.) Set aside.
Set up an assembly line in the following order: green beans, flour mix, egg mix, bread crumbs, pan.
Dredge each green bean into flour mix, dip it in egg mix, then dip it in bread crumbs. Make sure to fully coat the green beans with each step. Line them in a single layer on baking sheet.
Bake green beans for around 15 minutes, until the breading is golden brown and crispy. You can sprinkle with salt when they come out, but I skipped this step since I had used garlic salt and salted the boiling water.
I mixed up a dipping sauce of ranch with a little bit of Frank’s hot sauce. Simple and so good.
A great substitute for fries!!
TOMATO AND CABBAGE SOUP
5 carrots, chopped
3 onions, chopped
2 (16-ounce) cans whole peeled tomatoes, with liquid
1 large head cabbage, chopped
1 (15-ounce) can cut green beans, drained
2 green bell peppers, diced
1 stalks celery, chopped
1 (1-ounce) envelope dry onion soup mix
2 quarts tomato juice
1 (14-ounce) can beef broth
In a large pot, place carrots, onions, tomatoes, cabbage, green beans, peppers and celery. Add onion soup mix, tomato juice, beef broth and enough water to cover vegetables. Simmer until vegetables are tender. (May be stored in refrigerator for several days.)
Note: An oldie, but still a goodie!!! This soup was rumored, in days of old, to melt away those thighs.