My Menu Blog

2 packages (10 oz. each) frozen chopped broccoli
1 can (10-¾ oz.) red. fat, red. sodium, condensed cream of mushroom soup, undiluted
1 cup fat-free mayo
1 cup (4 oz.) shredded red. fat chedder cheese
½ cup egg substitute
1 small onion, finely chopped
3 tbs. butter, melted
¼ cup crushed red. fat butter-flavored crackers (about 6 crackers)

1. Place 1 in. of water and broccoli in large saucepan. Bring to boil.

2. Reduce heat, cover and simmer 5-8 min. or until tender crisp.

3. In a bowl, combine soup, mayo, cheese, egg substitute, onion and butter.

4. Drain broccoli then gently stir into soup mixture.

5. Pour into 1-½ qt. coated baking dish.

6. Sprinkle with crackers, spritz with butter spray.

7. Bake uncovered at 350º for 25-30 min. or until heated through.

¾ cup each chopped onion, celery, & sweet red pepper
2 garlic cloves
2 tbs. butter divided
2 cups chopped fresh spinach
½ cup egg subsitute
2 cups seasoned stuffing croutons, lightly crushed
6 boneless skinless chicken breast halves
2 tbs. cornstarch
1 cup chicken broth
1 tsp. lemon juice
½ tsp. browning sauce, optional
2 cups sliced fresh mushrooms
¼ tsp. salt-free, lemon-pepper seasoning, optional

1. Saute onion, celery, red pepper & garlic in 1 tbs. butter until tender.

2. Add spinach, cook and stir until spinach is wilted. Cool.

3. Add egg substitute and croutons. Mix well.

4. Flatten chicken to ¼ in. thickness.

5. Top each piece with spinach stuffing.

6. Roll up and secure with toothpicks.

7. Place in 13-in. x 9-in. x 2-in. coated baking dish.

8. Cover and bake at 350º for 40-45 min.

9. In small bowl, combine cornstarch, broth, lemon juice and browning sauce until smooth.

10. Saute mushrooms in remaining butter, until tender.

11. Gradually stir in broth mixture, bring to a boil, cook and stir 1-2 min. or until thickened.

12. Serve roll-ups with sauce.

1 lb. brussels sprouts, halved
½ lb. pecan halves
2 tbs. butter
½ tsp. salt
¼ tsp. pepper

1. Saute sprouts and pecans in butter for 5-7 min.

2. Sprinkle with salt and pepper.

1 small onion, finely chopped
2 packages (10 oz. each) frozen chopped spinach, thawed and squeezed dry
1 package (8 oz.) fat-free cream cheese, cubed
1 cup (8 oz.) red. fat sour cream
1 can (14 oz.) water-packed artichoke hearts, drained and chopped
¾ cup grated parmesan cheese
¼ cup tsp. salt
1/8 tsp. pepper
1/8 to ¼ tsp. crushed red pepper flakes
¼ cup shredded red. fat chedder cheese
Assorted chips

1. Saute onion.

2. Add spinach, heat through.

3. Reduce heat to low, stir in cream cheese and sour cream.

4. Add artichoke hearts, Parmesan cheese, salt, pepper and pepper flakes. Cook 1-2 min.

5. Transfer to 1 ½ qt. dish, sprinkle with cheddar, microwave 2-3 min. until cheese is melted.

1 med. onion, chopped
2 garlic cloves, minced
1 tbs. canola oil
2 cans (15 oz. each) black beans, rinsed and drained
1 can (14 ½ oz.) diced tomatoes
1 can (4 oz.) chopped green chilies
1 tbs. chili powder
1 tsp. ground cumin
1 tsp. dried oregano
½ tsp. salt
¼ tsp. garlic powder
¼ tsp. pepper
8 flour tortillas, warmed
½ cup shredded cheese
1 ripe avocado

1. Saute onion and garlic in oil.

2. Stir in black beans, tomatoes, chilies and seasonings. Bring to boil.

3. Reduce heat and simmer, uncovered, 3-5 min.