Traditional Creamed Spinach

1 large bag of frozen chopped Spinach, thawed

1 package of cream cheese (I use 1/3 less fat), room temperature

1 teaspoon of Garlic powder

1/2 teaspoon of Onion powder

1/4 cup of fresh Parmesan, grated

1/4 cup of plain bread crumbs, divided in half

salt and pepper to taste

Preheat oven to 350 degrees

Make sure that the spinach is completely thawed, and drain all the water from the spinach as well. Then in a bowl combine the spinach, cream cheese, garlic powder, onion powder, add 1/8 cup of the bread crumbs, salt and pepper.

Then spray a baking dish with cooking spray and then add the spinach mixture and top with remaining bread crumbs and the Parmesan cheese.

Bake for 15 to 20 minutes, or until bubbly and browned.

Enjoy!!!!

Shrimp & Grits

1 pound fresh shrimp, cleaned

4 slices of bacon

2 cups of sliced white mushrooms

1 cup of scallions, finely chopped

1 garlic clove, minced

4 teaspoons of lemon juice (fresh or concentrated)

Tabasco sauce (to taste)

2 tablespoons fresh parsley, chopped (If you use dried just use 2 teaspoons)

salt and pepper

For the Grits:

(I used instant 5 minute grits, make according to 4 servings)

2 tablespoons butter (I use Smart Balance)

3/4 shredded sharp Cheddar cheese

Tabasco sauce

1/2 teaspoon of Nutmeg (I use freshly grated)

2 teaspoons of white pepper

Prepare the grits according to the package. And then once cooked add the ingredients for the grits.

Peel and clean the shrimp if you didn't buy them that way - wash off and pat dry.

Chop up the bacon and saute it lightly in a large skillet. Bacon should not get too crisp though.

To the bacon add the shrimp in an even layer, turn the shrimp as they start to turn pink, then add the mushrooms and saute for about 5 minutes, then turn everything a couple of times and add the scallions. Then add the garlic, lemon juice, Tabasco (depending on the spice that you prefer) and the parsley. Then finally add the salt and pepper depending on your taste.

Divide the grits among 4 plates and then spoon the shrimp mixture over and serve asap!

Enjoy!!!!

Mom's Chicken Divan

4 boneless/skinless chicken breasts (trim/cut into strips)

1 stalk of celery, chopped

3 bunches of fresh Broccoli (trimmed and cut into smaller pieces)

1 can of Cream of Mushroom soup (I use reduced fat)

2 can of Cream of Chicken soup (I use reduced fat)

1 cup of Hellman's mayonnaise (I use reduced fat)

1/2 teaspoon of Curry powder

1 tablespoon of lemon juice (fresh or concentrated)

1 cup of shredded cheddar cheese (lowfat)

salt and pepper

Preheat oven to 350 degrees

First start buy boiling the cut up chicken, add the celery to it and some salt and pepper. Let the chicken cook and then cool in the broth.

In a separate bowl combine the soups, mayonnaise, Curry powder, lemon juice and cheddar cheese....mix together well.

Steam the broccoli and then drain.

Then spray a casserole dish with cooking spray. Then make a layer of broccoli and then a layer of chicken and then pour the soup mixture over everything.

Bake for 25 to 30 minutes and serve over hot white rice.

Enjoy!!!!

Crisps with Goat Cheese and Mushroom Ragout

1 loaf of French bread

5 ounce of Goat cheese, get the log and have a room temperature

1 pound fresh assorted mushrooms (I use cremini, white mushrooms, shitake, baby bella's)

1 tablespoon unsalted butter

1 tablespoon Extra Virgin olive oil

1 large Shallot, finely chopped

2 garlic cloves, minced

2 tablespoons of dry Sherry

salt and pepper to taste

cooking spray (PAM)

Preheat oven to 350 degrees

Slice the french bread into 1/2 inch slices and then place on a cookie sheet and spray a little bit of cooking spray on each one, watch them very closely to not let them burn, you just want them to be a golden brown.

For Mushroom Ragout:

Cut all mushrooms into 1/4 inch pieces. Then in a large skillet over medium heat, melt the butter with the olive oil....then add the shallot and saute until softened, then add the mushrooms and cook until softened and almost dry. Then add the garlic and cook for another minute. Then pour in the Sherry and let that reduce for about 2 minutes. Then add a pinch of salt and pepper to taste. Turn heat to low and keep warm until ready to serve.

Then once the crisps are done spread equal parts of the softened goat cheese on each one, just a little bit. Then spoon the warm mushroom ragout over each one.

Enjoy!!!!

Traditional Tuna Salad

2 cans of tuna in water, drained

2 hard boiled eggs, chopped

1/4 of a red onion, chopped

2 stalks of celery, chopped

1 tablespoon of dill relish

1/2 cup of mayonnaise (I use reduced fat)

1 teaspoon of lemon juice

salt and pepper to taste

In a bowl add the drained tuna then splash with the lemon juice....make sure the lemon juice gets on all the tuna. Then add all the other ingredients and mix well. Then put in the refrigerator for about an hour or longer, just to get all the flavors to merry together.

Enjoy!!!!

Traditional Egg Salad

6 hard boiled eggs, chopped

1 tablespoon of red onion, chopped finely

2 celery stalks, chopped

1 teaspoon celery seed

salt and pepper to taste

1/2 cup of mayonnaise (I use reduced fat)

1 teaspoon of yellow mustard

Mix all ingredients in a bowl and then refrigerate for about an hour to get all the flavors marinated together.

Enjoy!!!!

Spinach & Artichoke Dip with Feta Cheese

4 cups of chopped spinach

1/2 cups of cream cheese (I use low-fat), brought to room temp

1/2 cups of sour cream (I use low-fat)

1/4 cup of crumbled Feta cheese (I use reduced fat)

1/4 cup of green onions, chopped

1 can of Artichoke hearts, chopped

2 teaspoons of fresh lemon juice

1/4 teaspoon of pepper and salt

Place spinach in a small saucepan and cover with water and bring to a boil and cook until spinach is cooked and then drain really well.

In a bowl combine all the above ingredients and mix really well. You can refrigerate so all the flavors marinate together and then serve or just serve.

Enjoy!!!!

Baked Sweet Potato Fries

2 medium size sweet potatoes

1 tablespoon of extra virgin olive oil

kosher salt

pepper

Preheat oven to 400 degrees

Cut the sweet potatoes into matchstick size and then put in a bowl and add the extra virgin olive oil, kosher salt and pepper....then toss to make sure the sweet potatoes are all coated.

Then on a cookie sheet (spray with cooking spray) spread the sweet potatoes out evenly as you can get them and then put them in the oven for about 20 minutes (might take longer if they are cute thicker) toss them every 5 minutes so they get cooked on all sides.

Enjoy!!!!

Lighter Chicken Parmesan

4 boneless/skinless chicken breasts (thin cut)

1 cup of plain bread crumbs

1/4 cup of freshly grated Parmesan cheese

2 tablespoons of butter, melted (I use Smart Balance)

3/4 cup mozzarella cheese (I use reduced fat)

1 jar of marinara sauce

salt and pepper

Preheat oven to 450 degrees

Spray a cookie sheet with cooking spray

In a bowl combine breadcrumbs and parmesan cheese and mix up. Then in another bowl melt the butter.

Place the chicken breasts on a flat service and sprinkle with salt and pepper on both sides then brush with the melted butter and then coat them with the breadcrumbs and parmesan cheese.

Then place on the cookie sheet and spray the tops of the chicken with cooking spray and bake for 20 minutes, then turn then chicken and bake for another 5 to 10 minutes.

While chicken is cooking put the marinara sauce in a saucepan and heat on low.

Once chicken is cooked top with marinara sauce and then the mozzarella cheese.

Put back in the oven and bake for another 5 to 10 minutes or until the cheese is melted.

I served the chicken parmesan over pasta and with a salad.

Enjoy!!!!

Greek Salad with Homemade Greek Vinaigrette

For Salad:

2 heads of Romaine lettuce, washed/dried and cut up

3 Roma tomatoes, diced

1/2 red onion, chopped

1 small Cucumber, halved lengthwise and then cut into slices thinly

2 scallions (green and white parts) cut thinly

1/3 cup of Feta cheese (I use reduced fat)

In a large bowl toss together all the above ingredients. Then drizzle the dressing (recipe below) over the salad and gently toss together.

For the Vinaigrette:

4 tablespoons Red Wine Vinegar

1 teaspoon of fresh Lemon juice

1 teaspoon of dried Oregano

1 garlic clove, chopped very finely

7 tablespoons of extra virgin olive oil

salt and pepper to taste

In a jar combine all the above ingredients and then shake them all together and let the flavors marinate together!

Enjoy!!!!

Grilled Flank Steak - topped with Balsamic marinated Red Onion and Tomatoes

1- 2 pound lean flank steak

2 tablespoons of extra virgin olive oil (light)

3 tablespoons of Balsamic vinegar

3 cups of diced fresh tomatoes (whatever variety of tomatoes you prefer)

1/2 of a red onion, diced

1 clove of fresh garlic, chopped

2 teaspoons of Garlic powder (divided)

salt and pepper

In a bowl combine the olive oil, balsamic vinegar, salt and pepper and red onion - let that sit for about 20 minutes to marinate.

Then in a separate bowl combine the fresh garlic, tomatoes, salt and pepper - mix together and that can hang out for about 10 minutes - then add it to the red onion mixture.

The put the flank steak on a cookie sheet and poke holes on both sides using a fork. Then sprinkle 1 teaspoon of garlic powder on each side as well as salt and pepper.

Heat your grill - once the grill is hot place the flank steak on the grill and cook for about 7 to 8 minutes on each side. Then remove from grill and let it sit for about 3 to 5 minutes.

While the steak is on the grill I put the onion/tomato mixture in a saucepan over medium heat so it can warm before putting over the steak.

Then once the steak has rested cut at a diagonal and top with even amounts of the tomato/onion mixture.

Enjoy!!!!

Beef Stroganoff

2 pounds lean sirloin steak, trim all fat off and cut into 2 inch by 1/4 inch strips

cooking spray - PAM

1 tablespoon butter (I use Smart Balance butter)

1 white onion, chopped

3 garlic cloves, chopped

1-10 ounce package of sliced white mushrooms

1 can of Campbell's tomato soup (I use healthy request)

3 teaspoons of Worcestershire

1 cup of water

1 fresh bay leaf

2/3 cup of sour cream (I use the light sour cream)

In a large skillet heat skillet over medium-high heat. Spray with cooking spray and add the beef....let that cook for a couple of minutes on each side - just make sure it is cooked through.

Then drain the beef on a plate with a paper towel and set aside.

Over low-medium heat add the butter and melt and then add the onions and cook until they are transparent, then add the garlic and mushrooms and saute that with the onions for about 3 to 4 minutes. Then add the tomato soup, bay leaf, water, beef and worcestershire . Cover that and cook for 40 to 45 minutes .

Remove the bay leaf and add the sour cream and let that thicken up and marinate together.

Serve over egg noodles.

Enjoy!!!!

Chicken Teriyaki with Broccoli

Cooking spray

2 garlic cloves, chopped finely

3 to 4 boneless/skinless chicken breasts, cut into 1 inch pieces

5 scallions, chopped - use both green and white parts

1/2 cup low sodium chicken broth

4 tablespoons Teriyaki sauce (I use the low sodium)

2 cup of cooked white or brown rice (whatever you prefer)

4 cups of broccoli florets, steamed

In a large skillet heat to medium high heat and spray with cooking spray. When the skillet is hot add the garlic and saute for about a minute, then add the chicken and cook until brown on all sides - should be about 5 minutes.

Add the scallions, cook for a couple of minutes. Then add the chicken broth and the Teriyaki sauce, simmer until the chicken is cooked through and the sauce has reduced some....this should be about 5 to 10 minutes.

Then add the steamed broccoli and let all the flavors marinate together.

Server over hot rice.

Enjoy!!!!

Spicy Fried Rice

3 cups of white rice, cooked

1/2 cup egg beaters, or you can use 2 eggs

1/2 white onion, chopped

2 garlic cloves, chopped finely

5 scallions, chopped, separate white and green parts

cooking spray

1 tablespoon of sesame oil, mixed with 1/4 teaspoon of cayenne pepper

1 teaspoon of crushed red pepper flakes (you can add more if you want a lot of spice)

5 teaspoons of soy sauce (I use the low-sodium soy sauce)

1/2 cup frozen green peas, thawed

Heat a wok or large skillet to high heat on the stove. Spray a little cooking spray and cook the eggs. When cooked through, remove from pan and set aside in a bowl.

Then let the wok get super hot again and spray with some more cooking spray. Then add the sesame oil that has been infused with the cayenne pepper, then add the white onion, white part of scallions, garlic and red pepper flakes....saute that all for about 2 to 3 minutes. Then add the cooked rice, cooked egg, soy sauce, and peas. Mixing well for about 3 to 4 minutes and then adding the green part of the scallions.

Enjoy!!!!

Butternut Squash and Sage Orzo

3 tablespoons butter (I use Smart Balance to cut the fat)

1 white onion, chopped

1 clove of garlic, chopped

1-1 to 2 pound butternut squash, peeled, seeded and cut into 1/2 inch cubes or smaller if you like

4 cups of low-sodium chicken broth

1 cup Orzo

1/2 cup freshly grated Parmesan cheese

2 tablespoons fresh Sage, chopped

Melt the butter in a large skillet over medium heat. Add the onion and saute for about 5 to 7 minutes, until tender. Then add the garlic and saute for about another minute or 2. Add the butternut squash and stir to coat the squash with everything. Add 1/2 cup of chicken broth, simmer until liquid is absorbed and then add another 1/2 cup of chicken broth and let that simmer and get absorbed and the squash is tender.

In a saucepan add the 3 cups of chicken broth with 1 cup of water and bring to a boil, then add 1 cup of Orzo and cook (for about 8 minutes). Drain Orzo and add to the skillet of butternut squash.

Then add the Sage and Parmesan cheese. Add salt and pepper if you need to. Depends on your taste.

Enjoy!!!!

Sour Cream Cornbread

This is a fantastic recipe from Mama Lynne - I just converted it to lower fat!

1 cornbread package/kit

8 ounces of low-fat sour cream

1/2 cup of egg beaters (equivalent to 2 eggs)

1/3 cup of vegetable oil

1-8 ounce can of creamed corn

Preheat oven to 350 degrees.

Mix all ingredients together and either make pour into muffin tins or into a cake pan.

Bake for 30 minutes or until golden brown.

Enjoy!!!!