Kate's Pancakes

1 cup flour
2 tablespoons white sugar
2 tablespoons baking powder
1 teaspoon salt
Mix well together.

Add:
1 beaten egg
1 cup milk
2 tablespoons veg oil

Mix until combined, stirring gently. There will be lumps, but be careful not to over-stir or you will lose the fluffyness!

Gluten free: sub gluten free flour, watch ingredients of baking powder.

Sloppy Joe's

1lb ground beef (or ground turkey)
1T shortening (could probably omit)
2T flour
2T brown sugar
1T Worcesterchire sauce
1t salt
1/2t chili powder
1-1/2c. tomato juice
1/4c finely chopped onion, celery, or both (optional)

Brown meat in shortening along with celery/onion if desired.
Add flour and remaining ingredients and simmer, stirring occasionally.
Serve over hamburger buns, if desired spread with butter and brown slightly on warm pan or griddle.

~from an old church cookbook

*Sub gluten free flour and serve over gluten free bread, pasta, or rice for gluten free.

Chow Mein Hotdish

1c. celery and 1c. onion, sauteed in oil
2lb. hamburger, browned (or ground turkey)
1lg can bean sprouts, with liquid
1sm can mushrooms, drained
1sm can water chestnuts
1c. instant rice (sub brown rice for lighter)
garlic salt
salt and pepper
4tbs soy sauce
2 cans mushroom soup

Mix togeter and bake 30m uncovered at 350*.
Add 1pkt thawed pea pods on top and bake for another 30m.

~an old church cookbook

*Watch soup and soy sauce for allergens to be gluten free.
*Sub brown rice for lighter/diabetic

Lefse

2c. riced potatoes, packed lightly
1/2c. half and half cream
1T. margarine
1t. salt
1-1/2c. flour (more or less, add slowly)

Add half and half, salt and margarine to hot potatoes and mash with regular potato masher.
Chill thoroughly.
Add flour and blend thoroughly just before rolling out.
Roll a golf ball sized amount of dough on floured pastry cloth using a lefse rolling pin covered with pastry stockingette.
Turn before completely rolled out and re-sprinkle with flour to prevent sticking to cloth or pin.
Roll very thin. Pick up lefse with lefse stck and place on 475-500* grill, lightly brown both sides.
Stack between cloths to keep steam in and prevent drying out.
Serve with butter and sugar.
Freezes well (if there are any left!)

Makes 1 dozen 15" lefse.

~From an old church cookbook

Emily's Chicken Tortilla Soup

1 cup diced onion
2 celery stalks, diced
1 red pepper, diced
1 green pepper, diced
3 cloves of garlic
1/3 cup salsa - you decide how hot
1 can diced tomatoes
2 cans chicken broth
1/2 tsp cumin
1/2 tsp chili powder
1/8 tsp cayenne
1/3 cup fresh cilatro, chopped
4 TBSP flour
4 TBSP sour cream
2 cups cooked diced chiken

In a stockpot or dutch oven, sautee onion, peppers and celery in a bit of EVOO for 5 minutes or until softened.
Add the garlic and sautee for 1 minute.
Add salsa, tomatoes and one can of broth and stir all together.
In a measuring cup, whisk the flour into the remaining can of broth until smooth and then add to the pot.
Then add the cilantro, chili powder, cayenne and cumin. S
tir in the sour cream until smooth and then add the diced chicken.
Simmer until all veggies are tender, or at least a hour to let the flavors mix.
Serve in a bowl and top with shredded cheese, diced avocado and crushed tortilla chips

Emily's notes: I like to make this a day ahead, the flavor is better. For my chicken I buy the bone-in breast with skin. I put EVOO all over and lots of salt and pepper and roast at 350 for 40 minutes. I pull off the skin and then dice the breast meat. I freeze in 2 cup portions, great for soups and casseroles.

Lazagna

I start with the spaghetti sauce recipe, and usually will use half of that batch for lazagna.

Otherwise, if you don't make the spaghetti sauce, for the lazagna sauce you'll need:

1lg bround beef (I often use italian sausage for more flavor.)
1 clove garlic, minced
1T parsley flakes
1T basil
1-1/2t salt
1lb canned tomatoes
2 6-oz cans tomato paste
green pepper, mushrooms and sliced ripe olives, optional

Brown meat, drain fat. Fold in next 6 ingredients. Simmer about 30m in a large pot, stirring frequently.

1pkg lazagna noodles - cook according to package directions and rinse in cold water.
3c small curd cottage cheese, ricotta cheese, or a combo. Low fat/light works fine.
2 eggs slightly beaten
2T parsley flakes
2t salt
1/2t pepper
1/2c grated parmesean cheese
1lb (2 8oz packages) motz cheese, sliced thin

Combine cottage cheese, eggs, parsley flakes, salt, pepper, and parm cheese.
Place half of the cooked noodles in a sprayed 9x13 baking dish.
Spread half of the cheese mixture, then 1/3 of the motz, then half of the meat sauce.
Repeat layers, ending with the meat sauce.
Decorate top with motz cheese, it is best if the whole top is covered.

Bake at 375*, 30-45m. Let stand 10m before serving, serves 8-10p.

*Best if made the day before and stored in the fridge overnight - add 30m to baking time if cold. Can also be frozen - assemble but do not bake, then cover with saran wrap and tin foil tightly. Defrost before baking - 24h in the fridge works well.

Spaghetti Sauce

1 lg can crushed tomatoes
1 lg can tomato puree
1 lg can diced tomatoes
1 small can tomato paste
1lb ground beef (or italian sausage)
Dash Worcestershire sauce
1lg green pepper, chopped
1lg onion, chopped
1 container mushrooms, chopped
Minced garlic
Italian seasoning

Brown hamburger, drain.
Sautee pepper, onion, and mushrooms in a pad of butter, add to a large pot with hamburger.
Add all other ingredients - garlic and italian seasioning to taste, about 1T  each for us. Fresh garlic can be sauted with the vegetables.
Simmer for 3h, stirring frequently.

We use for spaghetti, lazagna, goulash, etc. Freezes well.

Diabetic friendly: carb free! Serve over whole wheat noodles.
Gluten free: check seasonings for allergens. Serve over rice noodles, or make meatball sandwiches over rice bread.

Sue's Bean Casserole

2 cans lima beans or butter beans, drained
2 cans kidney beans, undrained
2 cans pork & beans, undrained
1lb bacon, cooked and crumbled
1lb ground beef, cooked
1 onion, chopped and cooked with ground beef
1/2c. ketchup
1tsp vinegar
1tsp dry mustard
1tsp salt
1/2-3/4c. brown sugar

Heat oven to 350*
Mix everything together and bake 30 minutes covered and then 30 minutes more uncovered.

Crock pot: put on high 1h, stirring frequently.
Gluten free: check ingredients of beans for allergens, especially Pork & Beans. Buy HFCS free ketchup.

Chicken Taco Soup

3 FROZEN chicken breasts
1 envelope ranch dressing mix
1 envelope taco seasoning mix
1 medium onion, diced
1 can rotel tomatoes
1 can black beans ,
1 can cannelli (or any white) beans
1 can kidney beans
1 can vegetarian baked beans
1 can kernel corn

Put everything in crockpot in order listed.
Do NOT rinse or drain beans.
DO NOT STIR.
Cook on low for 6 to 8 hours.
Take chicken out and shred with two forks.
Put chicken back in, stir, and eat.

Meghann's notes: I often make this on the stove top also, and have used ground turkey or ground beef instead of the chicken. If making in the crock pot with ground beef or ground turkey, I brown first before putting in crock pot.

Cheaper: buy taco seasoning and ranch seasoning in large containers at Sam's Club. BSCB is also available there for much cheaper than even most grocery store sales. Some of the beans can be purchased dry and reconstituted.

Turkey Meatballs

One pound of ground turkey breast

1/2 cup part skim ricotta cheese (keeps the meat moist)
1/2 cup bread crumbs
1 egg
1/2 cup milk
1/2 teasp salt/pepper
2 Tablsp chopped fresh basil

Mix altogether, form into 18 golf ball sized meatballs then brown them in a non-stick skillet sprayed with PAM. Finish in 375 degree oven for 15 minutes.

Meghann's notes: freezes well!

**When I defrost the ground turkey in a pan of water, it gets really moist - when I made these tonight, I was able to skip the milk entirely. It should be like a meatloaf, so DON'T add the milk right away!

Santa Fe Rice and Beans

2 cups cooked white rice
1 (15 ounce) can black beans, rinsed and drained
1 cup frozen corn
1 (10 ounce) can of diced Mexican-style tomatoes (like Rotel)
1 cup salsa
1 cup low-fat sour cream
2 cups shredded reduced-fat Mexican cheese blend, divided
1 small red onion, chopped
1 (2 1/4 ounce) can sliced ripe olives, drained

Preheat oven to 350.

In a large bowl, combine beans, corn, tomatoes, salsa, sour cream, 1 cup cheese and cooked rice. Season with salt and pepper.

Transfer to a greased 2 quart baking dish and top with onions and olives.

Bake uncovered for 30 minutes. Sprinkle with remaining 1 cup cheese and bake 5-10 minutes longer until cheese is melted.

Serves 8. Freezer friendly!

Diabetes friendly: use brown rice. Limit serving to 1c.
Gluten free: check sour cream for allergens. Skip corn if need be.

Weight Watchers Italian "Zero" Soup

10 oz spinach, baby leaves

2 medium carrot(s), chopped
2 medium stalk celery, chopped
1 large onion(s), chopped
1 medium garlic clove(s), minced
4 cup vegetable broth
28 oz canned diced tomatoes
2 piece bay leaf
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed
Instructions
Place all ingredients in a slow cooker; cover and cook on high power for 5 hours. Remove bay leaves, stir and serve.

Yields about 1 cup per serving, serves 8.

Layered Mexican Chicken

1 spray olive oil cooking spray

2 1bs uncooked boneless, skinless, chicken breasts
30 ounces canned black beans, rinsed and drained
3 cups fat free sour cream
2 cups shredded reduced fat Mexican-style cheese, divided
8 ounce chopped green chilies, divided
2 teaspoons ground cumin
1/2 teaspoon black pepper
12 med. corn tortillas cut into 2 inch strips
1 cup salsa, mild, medium or hot

Preheat oven to 350
Place chicken in med saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to med. and simmer until chicken is cooked through, about 10 minutes, drain. When chicken is cool enough to handle, cut into 1 inch pieces
Transfer chicken to a large bowl and add beans, sour cream and 1 cup of shredded cheese,chillies, cumin and pepper; mix well, set aside
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.

Muscle Packing Meatloaf

2/3 cup(s) uncooked old fashioned oats

1/2 cup(s) 1% low-fat milk
1 item(s) egg white(s), lightly beaten
1 1/2 Tbsp Worcestershire sauce
1/2 cup(s) shredded carrots
1/3 cup(s) scallion(s), minced
1/4 cup(s) parsley, finely chopped
3 Tbsp jalapeno pepper(s), seeded, minced
1 clove(s) garlic clove(s), minced
1/2 tsp table salt
1 pound(s) uncooked lean ground beef (with 7% fat)
1/3 cup(s) ketchup

Instructions
Preheat the oven 350 degrees. Spray a standard (8-1/2 x 4-1/2 x 2-1/2 inch) non-stick loaf pan with spray.
In a medium mixing bowl, combine the milk and the oats. Let them sit for 3 minutes or until the oats are softened. Add the egg whites followed by the Worcestershire, carrots, green onion, parsley, red and green jalapenos, garlic and salt. Mix them well.
Add the beef and mix them until well combined. Transfer the mixture to the prepared pan and spread it so that the top is flat. Spread the ketchup evenly over the top. Bake the meatloaf for 30 minutes or until it is no longer pink inside. Remove it from the oven and let it sit 10 minutes. Slice it into 8 slices and serve immediately. Makes 4 servings.

Each 2-slice serving (4 servings per loaf) has: 239 calories, 27 g protein, 20 g carbohydrates, 6 g fat, 2 g saturated fat, 61 mg cholesterol, 2 g fiber, 694 mg sodium

Emily's Granola Bars

4 1/2 c. rolled Old Fashioned oats
1 C. flour - sub oat flour for gluten free
1 tsp baking soda
1tsp vanilla extract - I don't measure.
1 C. butter, softened
2/3 C. honey - I use more like 1c. for chewy.
1/3 C. brown sugar - I use more like 1/2c.
About 2c. of mix-ins - choc chips and walnuts, raisins and apple bits, etc.

Preheat oven to 325; line a baking sheet {cookie sheet} with parchment paper, or spray well.

Cream honey and butter together; then add rest of the ingredients; mix well (I melted butter, then used a fork to combine.) It'll be stiff & chunky. Make sure that everything is incorporated.

Using a rolling pin; press HARD into pan.

Bake 18 minutes{shorter for chewier, longer for harder...depends on oven} (They'll turn just a hint brown)

Pull out and roll with pin AGAIN very HARD {if you don't they'll crumble and fall apart}

Cool 10 min. before cutting; allow to cool completely before removing from pan.

Store sealed w/ wax paper between layers or wrap individually.

Gluten free: check your mix-ins for allergens, and use oat flour or other allergen-free flour.

Kristy's Mac n Cheese Muffins

8 oz elbow macaroni
1 tbsp butter
1 1/2 tbsp flour
1 1/2 cups milk (I use 1%)
pepper
1 c grated cheese
1/3 cup bread crumbs

Preheat oven to 350. Either grease muffin tin or you can use paper liners

1. Boil water, add macraroni & cook until almost tender. Drain & set aside.

2. Melt 1 tbsp butter in saucepan over low heat. Sprinkle flour in. Stir for 2 minutes. Slowly add milk. Whisk sauce for 4-5 minutes or until thick enough to coat a spoon.

3. Add grated cheese. Stir until sauce is smooth. Add pepper.

4. Add macaroni & bread crumbs. Stir well.

5. Put mixture in 12 muffin cups or liners.

Bake for 8 minutes.