K, I am all caught up to this point!

Lorilei's Smokey Sweet Potato Chowder with Black Beans

This soup rocks.

* Exported from MasterCook Mac *

Smokey Sweet Potato Chowder with Black Beans

Recipe By : Lorilei
Serving Size : 10 Preparation Time :0:00
Categories : Soups

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 medium red onion -- minced
3 cloves garlic -- minced
3 cups vegetable stock
2 large jewel sweet potatoes -- peeled and diced
2 tsp Mexican Oregano
1/4 cup cranberry or clover honey(splenda)
1/2 cup half-and-half(fat free)
1 tbsp chipotle chiles with adobo sauce -- chopped
3 whole roasted red peppers (jarred is fine) -- chopped
1 can black beans -- drained
salt and pepper -- to taste

In a large saucepan, heat olive oil. Cook onions until translucent, about 4 minutes. Add minced garlic and cook briefly. Add stock and potatoes, and simmer about 45 minutes (until tender). Add honey, cream, chipotles and red peppers. Stir to combine. Remove from heat and puree until smooth. Add black beans and return to flame, just until heated through.

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Per serving (excluding unknown items): 135 Calories; 3g Fat (18% calories from fat); 6g Protein; 22g Carbohydrate; 1mg Cholesterol; 497mg Sodium
Food Exchanges: 1 1/2 Starch/Bread; 1/2 Vegetable; 1/2 Fat

cooking light

Mediterranean Flank Steak


From The Sonoma Diet ~~
Prep: 20 min
Marinate: 1-24 hours
Grill: 17 minutes
Stand: 10 minutes
Servings: 8

1 1/2 - 2 pounds beef flank steak
1/4 cup chopped fresh rosemary or 1 TBS dried, crushed
1 TBS chopped fresh marjaram or 1tsp dried, crushed
1 TBS chopped fresh oregano or 1 tsp dried, crushed
3 cloves garlic, minced (1 1/2 tsp)
1 1/2 tsp paprika
1 tsp kosher salt
1 tsp crushed red pepper
1 tsp freshly ground black pepper
3 TBS extra virgin olive oil

1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1 inch intervals: set aside. In a bowl stir together all herbs , spices and garlic. Then add the oil and mix until combined.

2. Spoon herb mixture evenly over both sides of steak: rub in with your fingers. Place steak in a shallow dish , cover and marinate fir 1 to 24 hours.

3. Grill over medium heat for 17 to 21 minutes, turning once halfway through grilling.

4. Transfer grilled steak to a cutting board. Cover and let stand for 10 minutes (this brings out the juice to the meat). To serve, slice very thinly across the grain.

Note: You can use this marinade on chicken and pork, too)

Nutrition Facts: (per serving)
Cal. 183
Fat: 11 g (3 g sat. fat)
Chol: 34 mg
Carbs: 1 g
Protein: 19 g

PROSCIUTTO-STUFFED PORK TENDERLOIN WITH MUSHROOM SAUCE

Serving Size : 6

2 1 pound pork tenderloins
8 thin slices prosciutto (each about 8x2 inches)(can't find gi of prosciutto)
1/2 cup fresh breadcrumbs made from crustless
French bread ( whole wheat )
2 teaspoons chopped fresh rosemary
2 teaspoons chopped fresh thyme
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon freshly ground black pepper
3/4 pound mushrooms -- sliced
1 garlic clove -- minced
1 cup dry white wine
1 cup low-salt chicken broth

Arrange tenderloins side by side on work surface with thick end of one
next to thin end of other. Slightly overlap prosciutto strips crosswise
down length of pork (prosciutto will hang over pork on both sides). Mix
breadcrumbs, 1 teaspoon rosemary, and 1 teaspoon thyme in small bowl. Add
1 tablespoon oil; toss to blend. Sprinkle crumb mixture atop prosciutto on
1 pork tenderloin. Fold prosciutto over to cover stuffing and roll second
tenderloin over prosciutto and stuffing on first. Using kitchen string,
tie tenderloins and stuffing together in 4 or 5 places to make
cylinder-shaped roast. Mix salt, pepper, 1 teaspoon rosemary, and 1
teaspoon thyme in small bowl. Rub herb mixture over outside of roast. Let
stand 30 minutes.

Preheat oven to 350°F. Heat remaining 1 tablespoon oil in heavy large
ovenproof skillet over medium-high heat. Add roast and sauté until brown,
turning with tongs, about 7 minutes. Place skillet with roast in oven.
Roast pork until thermometer inserted into thickest part of pork registers
145°F, about 35 minutes. Transfer roast to platter; tent loosely with foil
to keep warm (temperature will rise 5 to 10 degrees as pork stands).

Place same skillet over medium heat. Add mushrooms and garlic; sauté until
mushrooms begin to brown, about 6 minutes. Add wine and broth. Boil until
sauce thickens enough to coat spoon, scraping up browned bits, about 12
minutes. Season with salt and pepper.

Cut roast crosswise into 1/2-inch-thick slices; serve with mushroom sauce.

Source:
"Gourmet January 2003"

makes 16 muffins

Ingredients:

1 cup whole wheat flour
1 cup whole rolled oats
½ cup Splenda (granular)
3 tsp baking soda
¼ tsp salt
3 eggs
1 tsp vanilla extract (no corn syrup added)
3 tablespoons canola oil
8 peeled and grated apples
1 cup low fat milk
½ cup unsweetened dried cranberries
½ cup almond

Directions:
Preheat oven to 375 degrees. Spray a muffin pan with cooking spray. In a large bowl, blend the dry ingredients. In a medium bowl mix liquid ingredients. Add the liquid ingredients to the dry ingredients, mixing thoroughly. Spoon batter into muffin cups, filling each evenly. Bake until tops are golden brown and an inserted toothpick comes out clean, about 20 minutes. Let them cool for 5 minutes and then transfer them to a wire rack until completely cool. They can also be frozen if desired.

Sounds good Denise, thanks for sharing!
Chari**note to self these are all posted in the link

This is for those in need of a chocolate fix-

3 MINUTE CHOCOLATE CAKE

1/4 cup almond flour (1 ounce) (ground up almonds)
1 tablespoon cocoa (dutch processed)
1/4 teaspoon baking powder
3 tablespoons plus 1 teaspoon granulated Splenda
2 tablespoons Smart Balance, melted
1 tablespoon water
1 egg

Mix the almond flour, cocoa, baking powder and granulated Splenda, in a 2-cup glass measuring cup. Beat egg well. Stir in margarine, water and egg. Mix well with a spoon or fork, making sure the egg is well blended. Scrape batter down evenly with a rubber spatula. Cover with plastic wrap* and vent by cutting a small slit in center. Microwave on HIGH 1 minute until set but still a little moist on top. I had to do mine for 1 minute 20 seconds. Cool
Makes 2 servings Posted by cheermomma
notes about it**the recipe 3-minute chocolate cake is AWESOME.

I made one last night and shared it with my BF ... since we were sharing, I threw in a few bittersweet chocolate chips and stirred them around - they got nicely melted and made it nice and rich.

I cook it in a really round bowl, so I invert it onto a plate and it's a perfect dome shape ... if you were to make some nonfat cream cheese frosting [using splenda and vanilla], you could frost it, and it would look wonderful.
A-Rod
SB-diet-plan

From Rick's monthly newsletter

Apple Raspberry Coffee Cake
A piece of this fruit laden cake makes a delectable light desert. It can be refrigerated for up to three days.

1 cup whole wheat flour
1/2 cup wheat bran
1/2 cup brown sugar substitute(splenda and sugar free maple syrup)
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp cinnamon
1/4 tsp ground nutmeg
Pinch salt
1/2 cup buttermilk(low fat)
1/4 cup soft non-hydrogenated margarine, melted and cooled
1/4 cup liquid egg
2 tsp vanilla
1 cup fresh raspberries
1 apple, cored and diced

Topping:
1/3 cup large flake oats
1/4 cup brown sugar substitute(splenda and sugar free maple syrup)
2 tbsp chopped pecans
1 tbsp soft non-hydrogenated margarine

In large bowl, whisk together flour, bran, brown sugar substitute, baking powder and soda, cinnamon, nutmeg and salt; set aside.
In another bowl, whisk together buttermilk, margarine, egg and vanilla. Pour over flour mixture and stir until moistened. Spread two thirds of the batter into parchment paper lined 8 inch baking pan. Toss raspberries and apple together and sprinkle over batter. Dollop remaining batter and spread gently with wet spatula.
Topping: In bowl mix together oats, brown sugar substitute, pecans and margarine until combined. Sprinkle over top of cake; press into batter gently. Bake in 350 F oven for about 30 minutes or until tester inserted in center comes out clean.
Makes 9 servings.

Sick of paying for Good seasons Italian mix...so I am going to start making my own
Italian dressing mix

cdkitchen
makes 1/2 cup mix
ingredients
1 T garlic salt(I will use powder)
1 T onion powder
1 T splenda
2 T dried oregano
1 t ground black pepper
1/4 t dried thyme
1 t dried basil
1 T dried parsley
1/4 t celery salt
2 T salt

Mix all , store in air tight container.

To prepare-whisk 1/4 cup white vinegar, 2/3 cup canola oil , 2 T water and 2 T dry mix.

APPLE, DRIED CHERRY, AND WALNUT SALAD WITH MAPLE DRESSING

"While visiting my sister in Mount Pleasant, Michigan, we had a delightful dinner at the Mountain Town Station Brewing Company and Steakhouse," writes Marge Frazier of Houston, Texas. "The salad with greens, fruits, and nuts was amazing. Plus it had a creamy maple dressing that was delicious."

Maple Dressing
1/4 cup mayonnaise( light or reduced fat)
1/4 cup pure maple syrup (sugar free)
3 tablespoons Champagne vinegar or other white wine vinegar
2 teaspoons sugar(splenda)
1/2 cup vegetable oil(canola)

Salad
1 5-ounce bag mixed baby greens (about 10 cups lightly packed)
2 Granny Smith apples, peeled, cored, cut into matchstick-size strips
1/2 cup dried tart cherries
1/2 cup chopped walnuts, toasted

For dressing:
Whisk mayonnaise, maple syrup, vinegar, and sugar in medium bowl to blend. Gradually whisk in oil until mixture thickens slightly. Season to taste with salt and pepper. (Dressing can be prepared 3 days ahead. Cover and refrigerate. Rewhisk before using.)

For salad:
Toss greens, apples, cherries, and 1/4 cup walnuts in large bowl to combine. Toss with enough dressing to coat. Divide salad equally among plates. Sprinkle with remaining 1/4 cup walnuts and serve.

Makes 6 servings.
Bon Appétit
R.S.V.P.
September 2002
Mountain Town Station Brewing Company and Steakhouse, Mount Pleasant, MI

Broccoli Cheese Soup

Serves 2
Ingredients
1 pound frozen winter-style veggies (broccoli and cauliflower)
1 1/2 cans low-sodium, fat-free chicken broth
1/2 10-ounce can of diced tomatoes or diced tomatoes with green chiles
4-5 ounces low-fat cream cheese, cubed

Instructions
Place the veggies, tomatoes, and broth in a large pot. Bring to a boil, then lower the heat and simmer for 40 minutes. Add the cheese and let it melt as you stir it. Mash up veggies or leave them whole.

Creamy Tomato-Balsamic Soup
Cooking Light 10/05


1 cup less-sodium beef broth, divided.
1 tablespoon brown sugar (I would use splenda and splash sugar free maple syrup)
3 tablespoons balsamic vinegar
1 tablespoon low-sodium soy sauce
1 cup coarsely chopped onion
5 garlic cloves
2 (28 oz.) cans whole tomatoes, drained
Cooking spray
¾ cup fat free half and half
Cracked black pepper

1. Preheat oven to 500 degrees.
2. Combine ½ cup of broth, sugar, vinegar, and soy sauce in a small bowl. Place onion, garlic and tomatoes in a 13/9 inch baking pan coated with cooking spray. Pour broth mixture over tomato mixture. Bake at 500 degrees for 50 minutes or until vegetables are lightly browned.
3. Place tomato mixture in a blender. Add remaining ½ cup broth and half-and-half, and process until smooth. Strain mixture through a sieve into a bowl; discard solids. Garnish with cracked black pepper, if desired. Four good sized servings. I always make more and freeze it for lunches.

Creamy Vegetable Soup [posted by jillyjill sb-diet-plan]

This is wonderful way to get rid of all the left over veggies from your holiday vegetable trays. I modified it from a recipe that used an entire cube of butter a quart of heavy cream and four cups of cheese!

4-6 cups chopped broccoli florets, cauliflower, and carrots.
1 Quart chicken or vegetable stock, or as much as you need to cover the vegetables.
1 medium onion
1 Potato (optional) (new potatoes)
2-3 stalks of celery
2-3 cloves of garlic minced or crushed.
1 tbs olive oil
Two Thyme sprigs
2 Bay Leaves
3/4 Cup fat free half and half
Salt and Pepper to taste.
Grated cheese to sprinkle on top.

Saute' onions, celery and garlic in olive oil until soft. Add the other vegetables, chicken stock, thyme sprigs and bay leaves. Bring to a boil. Reduce heat and simmer for about 30 minutes or until veggies are soft. Remove from heat and mash vegetables just a bit with a potato masher.
Discard the thyme stems and bay leaves. Stir in the half and half. Serve with a little grated cheese on top.

At work we get bags of red cabbage shredded they toss in the trash, because they don't use it, so guess whats in the crockpot.

Crock Pot Sweet and Sour Red Cabbage with Apples
Servings: 6 to 8
Submitted by Joanie Grow, Kennewick, WA

1 large head red cabbage, shredded (about 2-1/2 pounds)
3 apples, peeled, cored, and chopped
2 cups chopped onions
3 or 4 cloves minced garlic
1/3 cup red wine vinegar (or Balsamic vinegar, if you prefer)
3 TB water
3 TB granulated sugar (splenda)
2 TB vegetable oil (canola or olive oil)
1 bay leaf
1 tsp. salt
1/2 tsp. black pepper


Combine all the ingredients in a 5 or 6 quart electric crock pot/slow cooker. Stir to combine well.

Cover and cook on the LOW heat setting for about 6 hours, until the cabbage is tender. Remove and discard the bay leaf.

Taste and add additional salt, pepper, and sugar if desired. Stir well and serve. Enjoy!
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I made this today and the family really enjoyed it. I had some fresh cabbage from a local farmer. I got the recipe from our local paper and tweaked it a little. [Posted by kjj3kids SB-diet-plan]

Sweet and sour cabbage

1 head cabbage, shredded
1 T. olive oil
8 slices turkey bacon, diced
1 small onion, diced
1/2 t. caraway seed
1 T. brown sugar or substitute
2 T. whole wheat flour
1/2 c. water
1/3 c. vinegar

Cook cabbage in 1 T. olive oil in large pot. Cook until soft adding a little water if needed. Fry bacon 1 minute. Add onion and fry until onion is soft and bacon is a little crisp. Add caraway seed, brown sugar and WW flour. Stir well. Add water and vinegar and cook over low heat stirring constantly until thick. Drain cabbage and add to bacon mixture.
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