Rach's breakfast #2 (oatmeal)

1/2 cup quick oats
1 cup (or a little less) skim milk
1 tsp brown sugar
1 tsp vanilla
dash of cinnamon
dash of nutmeg


Nuke the milk and oats together for about 2 minutes then stir in the goods! Adding the vanilla and other stuff makes it so you really don't need to add a bunch of sugar. I love it, and I discovered this morning that Lily loves it too:)


(You should also have a hard boiled egg too so you get your protein in)

Chocolate Fondue

1 cup heavy cream
1 bag (11.5 oz) milk chocolate chips
2 oz. dark chocolate

In a double broiler, (or take a saucepan, fill it with water. Heat. On top, put a glass bowl) mix both chocolates until melted, stirring occasionally. In a (prettier, more presentable) saucepan, heat cream on medium. Once chocolate has melted and cream has heated up, spoon chocolate into the cream mixture. Continue mixing (while heating) until chocolate is thick, and well blended.

Serve with favorite fruit, angel food cake, pretzles, etc.

Easy Cheesy Fondue

1 1/4 cup vegetable broth
1 tsp. garlic, minced
4 oz. velveeta cheese
2 1/2 cups sharp cheddar cheese
2 cups swiss cheese
1 tbs. cornstarch
pepper to taste
In a fondue pot or saucepan, heat vegetable broth and garlic on medium-low. Do not boil. Mix in half of the velveeta, and a handful of the other cheeses. Stir until completly melted. Add the rest of the velveeta and continue adding the rest of the cheese by small handfuls, mixing after each time to melt completly.

Once all the cheese has melted, stir in cornstarch and pepper. Sauce will be thin! But don't fret- heat for 1/2 hour, stiring every couple of minutes.

Serve with bread cubes, your favorite veggies, and crackers.

whole wheat veggie pizza, oh yeah its good.

For the dough, go HERE.

While your husband makes the dough, you:
saute: zucchini, squash, onions, red and green peppers, mushrooms and garlic. (get some artichoke hearts too, but dont saute them)

Prego (or any other spaghetti sauce) for the sauce. Use just enough to cover it, you dont want too much or it get soggy. yuk.

Mozzarella cheese, I think we just used barely a cup of grated cheese, try to go light on it and then your pizza will be light:)

put the sauce down, veggies and cheese last. bake in the oven at 500* for about 10 minutes...we just watched it and when the cheese was slightly brown on top we took it out.

(I made this for some friends when they came over, I sauteed some chicken in pepper and garlic and put on half, they liked it lots)

Aunt Becky's Salsa

the key to a happy life is a good salsa. period.

5-6 fresh big tomatoes (diced, small)
1 sweet onion (diced)
small cabbage wedge (diced really small, don't really need it, but adds some more nutrients)
1 bunch cilantro (chopped)
2 cloves garlic (I always add more)
1/2 can tamatillo sauce (its green, tamatillos look like green tomatoes kinda)
1 can mild green chillies
1-2 limes (juiced)
fresh ground salt and pepper to taste
1/2 tsp cumin

start with tomatoes, let them sit at the bottom of the bowl. After you are done dicing the onion drain the tomatoes before adding the onion. Add the other ingredients layer by later and mix right before serving. I could drink this salsa, not spicy and so good.

Moroccan Spiced Sweet Potato Medley {cous cous}

2 tbsp olive oil
1 med. onion (diced in big chunks)
2 cloves garlic
1 1/2 tsp ground coriander
1 1/2 tsp ground cumin
1 tsp salt
1/4 tsp cayenne pepper
2ish peeled, diced (inch) sweet potato
1 can stewed tomatoes
1 cup cous cous (or bulgur)
4 cup water
1 can garbanzo beans (drained)
1 cup cilantro
plain yogurt

-first 7 ingredients in BIG frying pan (wok would be best) so that the seasonings and onions are well mixed.

-Add the next 5 ingredients and let it cook, I'd say about a half hour. Watch the potatoes, until they are soft and ready to eat.

-Serve with fresh cilantro and I added plain yogurt too...very yummy.

-The recipe called for less water but I kept adding and adding more cause the cous cous would stick to the pan. I would also add less cayenne cause it was pretty spicy.

one of my favorites, SO good, Chad loved it too.

Double Corn Tortilla Casserole

1 1/2 cups corn (frozen, or canned)
8 6-inch corn tortillas
1 cup shredded reduced-fat motzerella cheese
1/2 cup sliced green onions
1 4-oz can diced green chilis
1/4 cup finely chopped red pepper
1 cup buttermilk
3 egg whites
2 eggs
1/2 tsp garlic salt
1/3 cup salsa

Spray a 9x13 pan with cooking spray. Tear tortillas into bite size pieces. Arrange half of the tortillas on the bottom of the pan. Then layer with half of each of the following: corn, green onions, cheese, chili peppers, and red peppers. Repeat layers using remaining ingredients.

In a medium bowl, beat together the buttermilk, egg whites, eggs and garlic salt. Pour over tortilla mixture (it may not look like there will be enough. Don't worry, there will.).

Bake uncovered at 350 degrees for 30-35 minutes, or until knife inserted comes out clean. Serve with salsa.

Cal 281 Fat 8g Carbs 36g Fiber 1g Protein 18g

**To make buttermilk, mix one cup regular milk with either 1 tbs. cream of tarter or 1 tbs. lemon juice.

Mock "chick"en salad

{image from allrecipes.com}

1 (15 ounce) can chickpeas, drained
1/2 cup chopped celery
1 tablespoon diced onion
1 apple, cored and chopped
1/4 cup chopped walnuts (or almonds)
1/4 cup mayonnaise
1 tablespoon honey
1/2 teaspoon prepared mustard
1/4 teaspoon lemon juice
romaine or iceburg lettuce

In a salad bowl, combine the chick peas, celery, onion, apple or grapes and chopped nuts.
Prepare the dressing by whisking together the mayonnaise, honey, mustard and lemon juice.
Combine the salad mixture and dressing. Toss and serve on a bed of shredded lettuce. (On a pita would be delicious also!)

Cal 247 Fat 12 Carbs 36 Fiber 7 Protein 6.5

Barley Stuffed Peppers

1 cup water
1 cup sliced mushrooms
2/3 cup quick cooking barley
1 tsp vegetable bouillon granules
3 large red and yellow peppers
1 beaten egg
3/4 cup motzerella cheese
1 large tomato, chopped
1/2 cup shredded zucchini
1/2 cup bread crumbs
1 tso dried basil
1/4 tsp dried rosemary
1/4 tsp onion salt

In a med. saucepan combine water, mushrooms, barley, and bouillon. Bring to boil, then reduce heat. Summer, covered, for 12-15 minutes until barley is tender. Drain any excess water.

Cut peppers in half lengthwise and remove seeds and membranes.

In a medium bowl, stir together egg, 1/2 cup cheese, tomato, zucchini, bread crumbs, basil, rosemary, and onion salt. Stir in cooked barley. Place in peppers, cut side up. Put onto jelly roll pan or metal 9x13.

Baked stuffed peppers, COVERED, at 350 for 20-25 minutes. Sprinkle remaining cheese over the peppers and return to oven to bake 2 more minutes.

Cal 231 Fat 5g Carb 33g Fiber 4g Protein 13g

**I liked the yellow peppers the best. They're sweeter.

Tortellini Soup

(image from allrecipes.com)

1 (9 ounce) package BUITONI® Refrigerated Three Cheese Tortellini, prepared according to package directions (or 1 1/2 cups dry tortellini, cooked)
1 container Refrigerated Marinara Sauce (or spaghetti sauce)
1 3/4 cups water
1 teaspoon vegetable bouillon granules

1 (16 ounce) package frozen mixed vegetables

Combine sauce, water and bouillon in large saucepan. Bring to a boil over medium-high heat. Add vegetables; return to a boil. Reduce heat to low; cover.
Cook for 10 to 12 minutes or until vegetables are tender. Stir in prepared pasta; heat through.

Cal 322 Fat 8g Carb 52g Fiber 7g Protein 13.2

Veggie Couscous

*I used a garlic and olive oil couscous to give it more flavor

1 cup water

2 medium carrots, sliced

1 medium onion, chopped

1 tsp. vegetable bouillon

1 1/2 cups fresh or frozen pea pods

1 can garbanzo beans

1 cup couscous

1/2 cup skim milk

1 tsp dried savory

1/4 tsp. garlic powder

1/8 tsp pepper

1/2 cup shredded cheddar cheese

In a medium saucepan combine water, carrots, onion and bouillon granules. Bring to boiling. Reduce heat. Simmer, covered, for 6 minutes. Stir in pea pods. Continue cooking 3 minutes or until veggies are tender.

Stir in garbanzo beans, couscous, milk, savory, garlic pwd, and pepper. Heat just to boiling. Remove from heat and let stand for 5 minutes. Sprinkle cheese over the top.

Cal 351 Fat 5g Carb 59g Fiber 14g Protein 18g

Awesome Veggie Soup

1 can vegetable broth
1 can tomato-vegetable juice cocktail (V8)
1 cup water
1 large potato, diced
2 carrots, sliced
2 stalks celery, diced
1 (14.5 ounce) can diced tomatoes
1 cup chopped fresh green beans
1 cup fresh corn kernels
1 cup cooked barly (optional)
salt and pepper to taste
Creole seasoning to taste


In a large stock pot, combine broth, tomato juice, water, potatoes, carrots, celery, undrained chopped tomatoes, green beans, cornand barly. Season with salt, pepper and Creole seasoning. Bring to a boil and simmer for 30 minutes or until all vegetables are tender. (I would even simmer longer)

Easy? YES! Tasty? YES! Cheap? YES!

Avocado Tacos

3 avocados - peeled, pitted, and diced
1 medium tomato, diced
1/4 cup onions, diced
1/4 teaspoon garlic salt
12 (6 inch) corn tortillas
1 bunch fresh cilantro leaves, finely chopped
1 can black beans
jalapeno pepper sauce, to taste

In a medium bowl, mix avocados, tomatoes, onions,garlic salt and cilantro.
In an 8 inch skillet, heat tortillas over medium heat until warm and slightly crispy.
Spread tortillas with the avocado mixture. Top with black beans and sauce.

SO easy and SO SO SO good!

Cal 282 Fat 16.8 Carb 32.6 Fiber 8.1 Protein 5.2

Pasta with roasted red pepper sauce

2 large red peppers
8 oz. dried linguine or fettuccine
1/4 cup chopped onion
1/4 cup water
1/2 tsp. dried marjoram, crushed
1/4 tsp. dried thyme, crushed
1/8 tsp. sea salt
4 oz. Neufchatel cheese, cut up
1 cup skim milk
2 tbs. flour
2 tbs. grated or shredded parmesan cheese

Real recipe:
To roast peppers:
halve peppers and remove stems, seeds and membranes. Cut each in half again. Place peppers, cut side down, on a foil lined baking sheet. Press to flatten. Bake at 425 for 25 minutes or until skins are blistered and dark. Immediately wrap in the foil and let stand about 30 minutes to steam so the skins peel away easier. Using a paring knife, remove blistered skin from the peppers and discard the skin.

Cook pasta according to package directions. Drain, and keep warm.

Meanwhile, in a saucepan, combine onion, water, marjoram, thyme and salt. Bring to boil. Reduce heat and simmer, covered, for 4 minutes. Remove from heat and DO NOT DRAIN. Transfer mixture to blender and add Neufchatel cheese and peppers. Blend until smooth.

In another saucepan, add flour, and gradually stir in milk. Add pepper mixture. Cook and stir until thickened and bubbly. Toss sauce with pasta and sprinkle with parmesan cheese.

My modicications:
I think it needs way more salt and some pepper. You could try adding some more seasonings, as it lacked flavor.
I added cooked mushrooms and asparagus, but I think zucchini would be heaven.

Calories: 362 Fat: 9g Carbs: 55g Fiber: 1g Protein: 15g

Falafel

This is so so so so so stinkin' good! Cory even liked it, and thats sayin' something.

Real recipe:
1 (19 ounce) can garbanzo beans, rinsed and drained
1 small onion, finely chopped
2 cloves garlic, minced
1 1/2 tablespoons chopped fresh cilantro
1 teaspoon dried parsley
2 teaspoons ground cumin
1/8 teaspoon ground turmeric
1/2 teaspoon baking powder
1 cup fine dry bread crumbs
3/4 teaspoon salt
1/4 teaspoon cracked black peppercorns
1 cup vegetable oil for frying

Mash the garbanzo beans in a large bowl. Stir in the onion, garlic, cilantro, parsley cumin, turmeric, baking powder, bread crumbs, salt and pepper. Do not be afraid to use your hands. Shape the mixture into 1 1/2 inch balls; you should get 18 to 24. If the mixture does not hold together, add a little water.
Heat the oil in a deep fryer to 375 degrees F. Carefully drop the balls into the hot oil, and fry until brown. If you do not have a deep fryer, heat the oil in a heavy deep skillet over medium-high heat. You may need to adjust the heat slightly after the first couple of falafels, and be sure to turn frequently so they brown evenly.

My modifications:
"Mashed" garbanzo beans in the food processor. Easier, quicker, sanity saver.
Didn't use cilantro or tumeric, because I didn't have any.
You could bake these if you didn't want to fry them.

Serve on toasted pita bread with lettuce and tomato. The recipe says to serve with some greek sauce which we didn't have, so I used plain yogurt, feta cheese, and some leftover roasted red pepper sauce. Divine!

Calories: 512 Fat 38.9g Carbs 35.2g Fiber 4.8g Protein 7.1 (but remember this is the fried version. Not as fatty if you bake them)