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.

Seven Layer Taco Dip

Serves 16

On a large platter, layer:
1 can RF refried beans
1 (8 oz) pkg cream cheese mixed with 1 (16 oz) container sour cream and 1 pkg taco seasoning
2c RF shredded cheddar cheese
Top with:
16 oz salsa
1 head chopped lettuce
1 chopped green pepper
1 large chopped tomato
and 1 bunch chopped green onions
Garnish with black or green olives, if desired.

Classic Corn Bread

Non-stick cooking spray
1-1/4c yellow cornmeal
3/4c flour
4tsp sugar
2-1/2tsp baking powder
1/2tsp salt
1c + 2tbs LF buttermilk
1lb egg

Heat oven to 400*
Spray 8" square pan or 12 cup muffin tin with non-stick cooking spray
Combine all ingredients.
Put in pan or cups.
Bake 20-25m or until toothpick comes out clean

Tomato, Basil, and Smoked Motz. Pasta Salad

8 oz. fusili or spiral pasta
1tbs balsamic vinegar to taste
2tsp olive oil
1/2c. fresh chopped basil
1/2 tsp dried oregano
1/2c. smoked diced skim motz
1c. cherry tomatoes
1/8tsp salt/pepper

Cook pasta according to package directions.
Add oil, vinegar, and oregano - toss to coat.
Fold in remaining ingredients.
Serve warm or chilled.

Light Alfredo Sauce

1/2c. skim milk
1/2c. LF cottage
1 tbs cornstarch
1/4tsp salt
1/8 tsp pepper
1/4tsp garlic powder
1/2c parmesean cheese

Combine all ingredients and blend until smooth.
Transfer to sauce pan and heat on md. until smooth.
Serve over fetuccini.

Light Deviled Eggs

Serves 24

12 lg eggs
1/3c. plain FF yogurt
3tbs LF mayonaise
1tbs dijon mustard
1-2tsp hot pepper sauce
1/8tsp salt/pepper
2tbs chopped green onion (optional)

Boil eggs (bring water to a boil, water should be 1" over eggs. Boil 10 minutes, then let stand 15 minutes more off heat. Drain and rinse with cold water.)
Remove shells carefully to keep eggs whole/intact.
Slice eggs in half.
Toss 3 yolks.
Combine remaining yolks with remaining ingredients except onion, salt and pepper.
Replace in eggs.
Garnish with salt, pepper, and onions.
Chill at least 1h prior to serving.

Tex-Mex Black Bean Dip

1 (15 oz) can black beans, drained
1 tsp vegetable oil
1/3c. chopped onion
2 garlic cloves, chopped
1/2c. diced tomato
1/3c. mild picante sauce
1/2tsp. ground cumin
1/2tsp. chili powder
1/4c. shredded RF monterray jack cheese
1/4c. chopped fresh cilantro
1tbs fresh lime juice

Mash beans.
Saute onions and garlic in oil.
Add beans, tomato, sauce and spices.
Cook 5 minutes OR until thick.
Remove from heat.
Add cheese, cilantro, and lime juice.
Serve warm or room temperature.

Chili con Queso Dip

1 (14.5 oz) can diced tomatoes undrained
1 (10 oz) can diced tomatoes with chiles undrained - like Rotel
1 tsp olive oil
1/2c chopped onion
2 garlic cloves, minced
1 (8 oz) block FF cream cheese, softened
1tsp chili powder
60z Velveeta-type cheese, cubed
Cilantro

Drain tomatoes and reserve 1/3c. liquid.
Saute onion and garlic in oil.
Add cream cheese, stir until melted.
Add tomatoes, liquid, and chili powder - bring to a boil.
Add Velveeta cubes, simmer until melted.
Remove from heat.
Garnish with cilantro if desired, serve immediately.

Bruschetta

From the Aitkins cookbook

Serves 6

3pc low carb bread
3 plum tomatoes, diced
8 lg basil leaves, thinly sliced
1 md garlic clove, pressed
6 pitted Kalamata olives
1tbs EVOO
1tsp balsamic vinegar
1/4tsp salt/pepper

Heat oven to 350*.
Remove crusts and cut in quarters.
Bake bread 5-6m until golden brown.
Combine remaining ingredients - top bread quarters with 1tbs mixture.

Beer Cheese Soup

Prep Time: 30 Min
Cook Time: 45 Min
Ready In: 1 hour 15 min

Original Recipe Yield 8 servings

Ingredients
1 1/2 cups diced carrots
1 1/2 cups diced onion
1 1/2 cups diced celery
2 cloves garlic, minced
1 teaspoon hot pepper sauce
1/8 teaspoon cayenne pepper
1/2 teaspoon salt
1/4 teaspoon black pepper
3 cups chicken broth
2 cups beer
1/3 cup butter
1/3 cup flour
4 cups milk or half and half
6 cups shredded sharp Cheddar cheese
1 tablespoon Dijon mustard
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
popped popcorn, for garnish

Directions
1.In a large saucepan over medium heat, stir together carrots, onion, celery, and garlic. Stir in hot pepper sauce, cayenne pepper, salt, and pepper. Pour in chicken broth and beer; simmer until vegetables are tender, about 12 minutes. Remove from heat.
2.Meanwhile, heat butter in a large soup pot over medium-high heat. Stir in flour with a wire whisk; cook, stirring until the flour is light brown, about 3 or 4 minutes. Gradually stir in milk, whisking to prevent scorching, until thickened. Remove from heat, and gradually stir in cheese. Keep warm.
3.Stir beer mixture into cheese mixture. Stir in Dijon mustard, Worcestershire sauce, and dry mustard. Adjust for hot pepper sauce. Bring to a simmer, and cook 10 minutes. Serve topped with popcorn.

Meghann's "Peanut Butter and Jelly" Nut Mix

1 jar peanuts
1 can cashew halves and pieces
1 bag Craisins
1 box (equal size to Craisins) raisins

Mix it all together in a bowl or a large Ziploc bag. Store in an air-tight container. Yum!

*Sometimes I add sunflower seeds, but they settle at the bottom since they're small so you have to mix it up.

Chocolate Scotcheroos

1 cup light corn syrup
1 cup sugar
1 cup peanut butter
6 cups Rice Krispies®
or 6 cups Cocoa Rice Krispies®
1 package (6 oz., 1 cup) semi-sweet chocolate morsels
1 cup butterscotch chips

1. Place corn syrup and sugar into 3-quart saucepan. Cook over medium heat, stirring frequently, until sugar dissolves and mixture begins to boil. Remove from heat. Stir in peanut butter. Mix well. Add KELLOGG'S RICE KRISPIES cereal. Stir until well coated. Press mixture into 13 x 9 x 2-inch pan coated with cooking spray. Set aside.
2. Melt chocolate and butterscotch chips together in 1-quart saucepan over low heat, stirring constantly. Spread evenly over cereal mixture. Let stand until firm. Cut into 2 x 1-inch bars when cool.

Broccoli Cheese Soup

Broccoli Cheese Soup

Adapted from Epicurious
Yield: 6 servings (about 1 2/3 cup each)

6 tablespoons (3/4 stick) butter, room temperature, divided
2 pounds fresh broccoli, stems and florets separated and chopped into bite-size pieces
1 large onion, chopped
2 garlic cloves, minced
1/2 teaspoon dried tarragon
6 1/2 cups vegetable broth
1 cup milk
3 tablespoons all purpose flour
2 cups grated extra-sharp cheddar cheese, divided

Melt 3 tablespoons butter in heavy medium pot over medium-high heat. Add broccoli stems and onion; sauté until onion is translucent, about 6 minutes. Add garlic and tarragon; sauté 1 minute. Add broth; bring to boil. Simmer uncovered until broccoli is tender, about 15 minutes. Stir in milk.
Mix remaining 3 tablespoons butter with flour in small bowl to make paste. Whisk paste into soup. Add broccoli florets. Simmer until soup thickens and florets are tender, stirring frequently, about 7 to 10 minutes. Stir in 1 1/2 cups cheese.
Divide soup into 6 bowls and sprinkle remaining cheddar cheese evenly over the top of each bowl. Enjoy!!

*Great recipe Messy Chef, I can't wait to try it!

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.

Lighter Alfredo Sauce

1 cup Skimmed milk
1/2 cup Low fat cottage cheese
1 Tbsp. Cornstarch
1/4 tsp. Salt 1/8 tsp. Pepper
1/4 tsp. Garlic powder
1/2 cup Parmesan cheese

Place all ingredients in a blender or food processor and blend until smooth.
Pour mixture into a small saucepan and cook over medium heat until heated through and smooth, stirring occasionally.
Serve with hot, cooked fettucini.

Makes 4 servings

PER SERVING: 112.1 Calories, 4.4 g Total Fat, 2.8 g Saturated Fat, 13.3 mg Cholesterol, 524.5 mg Sodium, 6.5 g Total Carbohydrate, 0.1 g Dietary Fiber, 11.2 g Protein, 267.5 mg Calcium.

Crock Pot Steel Cut Oats

1 cup of steel cuts oats

4 cups water
a little vanilla

Let it cook 5-6 hours.

This made about (5) 1 cup servings.

Meghann's notes: I found these in the regular grocery store, in the organic section - Bob's Red Mill was the brand. I made one batch Sunday night and re-heated it each week. Brown sugar, cut apples, or maple sugar are all great additions! I added them the morning I ate it. These are better for you than processed oatmeal since they digest slower in the body so it keeps you full longer, and they generally have more fiber in this form (which also helps to keep you full.) Yum!!

Mexican Lazagna

2 tsp olive oil
1 1/2 cups chopped onion
1 lb zucchini diced (about 3 c.)
2 1/2 tsp Cumin
1 can diced tomatoes with chilies
1can black beans, rinsed
1 can corn niblets, drained
1 can (10 0z) mild enchilada sauce
1/2 c. chopped Cilantro
5 (8 inc) whole-wheat flour tortillas
1 1/4 c shredded 2% cheddar
Garnish- R/F sour cream

1. Heat oven to 400F. Coat a 3-qt round baking dish with cooking spray.
2. Heat oil in a large nonstick skillet over medium-hig heat. Add onion and saute 5 mins. Add zucchini and cumin, and saute 5 mins. or until zucchini is a crips- tender. Stir in tomatoes, beans, corn and enchilada sauce and bring to a simmer. Remove from heat and stir in cilantro.
3. Put 1 tortilla in baking dish. Top with 1 1/2 cups zucchini mixture. sprinkle with 1/4 c cheese. Repeat layers 4 times.
4. Cover with foil and bake 20 to 25 minutes until bubbly around edges and cheese is melted. Cool 5 minutes. Cut into wedges and serve with sour cream, if desired.

NI: 339 calories 17 g protein, 64 g car. 11 g fiber, 8 g fat (3.5 sat fat) 17 mg chol

Quick and Easy, Mac and Cheesy

1 lb. box of Macaroni - Cook according to directions on the box

1 1/2 cup chopped onions
1 tblsp minced garlic
½ cup Red peppers chopped
1- 10 oz. can of Rotel Diced Tomatoes and Green Chilies
¼ cup of flour
¼ cup of butter
4 cups of milk
1 tsp. Cayenne Pepper
Salt and Pepper to taste
1 ½ cup of Monterey Jack Cheese
1 ½ cup of Sharp Cheddar Cheese
1 ½ cup of Velveeta Cheese to mellow it all out
Sprinkle with crumbled Doritos or any crunchy topping you desire

Preheat oven to 375.
In a large saucepan cook the onion, the garlic, and the canned Rotel Diced tomatoes and chilies in the butter over moderate low heat, stirring, until the onions are softened.
Stir in the flour, and cook the mixture, stirring, for 3 minutes.
Add the milk and whisk to keep from clumping, bring everything to a boil.
Simmer the mixture for 2 minutes and add the cayenne and salt and pepper to taste.
Cook the macaroni for 6 to 7 minutes according to directions on the package until it is el dente, drain it well, and in a large bowl combine it with the tomato and pepper mixture.
Save ½ cup of the Velveeta Cheese but stir in all the others cheeses and transfer the mixture to a buttered medium 9 x 13 shallow baking dish or pan.
Sprinkle the mixture evenly with the remaining cheeses or Doritos (or whatever crunchy topping you desire) over the macaroni mixture, and bake the macaroni and cheese in the middle of preheated oven.
Bake for 20 to 25 minutes, or until it is golden and bubbling.

Serves 8.

Fruit Dip

1 pkt. (makes 2 qt. drink) or 2 pkt. (makes 1 qt. drink each) CRYSTAL LIGHT Strawberry Kiwi Flavor Drink Mix*


4 cups vanilla low-fat yogurt

STIR drink mix into yogurt in medium bowl until well blended.

SERVE as a dip with assorted cut-up fresh fruit.

KKB's Tex-Mex Rice and Bean Casserole

1 spray(s) cooking spray
1 cup(s) canned yellow corn, drained, or frozen, thawed corn kernels
1 Tbsp canned green chili peppers, chopped, mild or hot
15 oz canned pinto beans, rinsed and drained
1 cup(s) cooked brown rice, fresh or day old
3/4 cup(s) shredded reduced-fat Mexican-style cheese
3/4 cup(s) fat-free sour cream
1/4 tsp chili powder
1/4 tsp table salt
1/8 tsp black pepper
2 Tbsp scallion(s), chopped (dark green part only)
2 Tbsp shredded reduced-fat Mexican-style cheese

Instructions

Preheat oven to 350ºF. Coat a 2-quart glass baking dish with cooking spray.

In a large bowl, combine corn, chilies, beans, rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in scallions.

Spoon mixture into prepared baking dish and bake for 30 minutes.

Remove from oven and sprinkle with remaining 2 tablespoons of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more.

Let stand for 5 minutes to firm up before slicing into 6 pieces. Yields 1 piece per serving.