Roasted Red Potatoes

Ingredients:
6 red potatoes, each cut into 8 wedges (about 1 1/2 lbs)
1 tbsp. grated Parmesan cheese
1 tbsp. olive oil
2 tsp. bottled real bacon bits
1/8 tsp. pepper
Preheat oven to 450 degrees.
Combine all ingredients except cooking spray in medium bowl; toss well. Spoon mixture into an 11x7-inch backing dish coated with cooking spray. Bake mixture at 450 degrees for 35 minutes or until tender, stirring occasionally.
Yield: 4 servings (serving size: 12 wedges)

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Bean and Macaroni Soup

Ingredients:
2 cans (16 oz each) great northern beans
1 Tbsp Olive oil
1/2 lb fresh mushrooms, sliced
1 C onion, coarsely chopped
2 C carrots, sliced
1 C celery, coarsely chopped
1 clove garlic, minced
3 C tomatoes, fresh, peeled, cut up(or 1 1/2 lb canned, whole, cut up)
1 tsp dried sage
1 tsp dried thyme
1/2 tsp dried oregano
black pepper, freshly ground(to taste)
1 bay leaf, crumbled
4 C elbow macaroni, cooked
*If using canned tomatoes, sodium content will be higher.
Drain beans and reserve liquid. Rinse beans. Heat oil in 6-quart kettle. Add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.Cover and cook over medium heat for 20 minutes. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook. Combine reserved bean liquid with water to make 4 cups. Add liquid, beans, and cooked macaroni to vegetable mixture. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.
Yield: 16 servings (serving size: 1 cup)

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Cannery Row Soup

Ingredients:
2 lb varied fish fillets (such as haddock, perch, flounder, cod,sole), cut into 1-inch cubes
2 Tbsp olive oil
1 clove garlic, minced
3 carrots, cut in thin strips
2 C celery, sliced
1/2 C onion, chopped
1/4 C green peppers, chopped
1 can (28 oz) whole tomatoes, cut up, with liquid
1 C clam juice 1/4 tsp dried thyme, crushed
1/4 tsp dried basil, crushed
1/8 tsp black pepper
1/4 C fresh parsley, minced
Heat oil in large saucepan. Sauté garlic,carrots, celery, onion, and green pepper in oil for 3 minutes. Add remaining ingredients, except parsley and fish. Cover and simmer for 10–15 minutes or until vegetables are fork tender. Add fish and parsley. Simmer covered for 5–10 minutes more or until fish flakes easily and is opaque.
Yield: 8 servings(serving size: 1 cup).

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Corn Chowder

Ingredients:
1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk
Heat oil in medium saucepan. Add celery, onion, and green pepper, and sauté for 2 minutes. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender. Place 1/2 cup of milk in jar with tightfitting lid. Add flour and shake vigorously. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk. Cook, stirring constantly, until mixture comes to boil and thickens. Serve garnished with chopped, fresh parsley.
Yield: 4 servings (serving size: 1 cup)

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Beef and Bean Chili

Ingredients:
2 lb lean beef stew meat, trimmed of fat, cut in 1-inch cubes
3 Tbsp vegetable oil
2 C water
2 tsp garlic, minced
1 large onion, finely chopped
1 Tbsp flour
2 tsp chili powder
1 green pepper, chopped
2 lb (or 3 C) tomatoes, chopped
1 Tbsp oregano
1 tsp cumin
2 C canned kidney beans*
*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at home without salt.
Brown meat in large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender. Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook for 2 minutes. Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture. Simmer for 1/2 hour.
Yield: 9 servings (serving size: 8 oz)

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Shish Kabob

Ingredients:
2 Tbsp olive oil
1/2 C chicken broth
1/4 C red wine
1 lemon, juice only
1 tsp chopped garlic
1/4 tsp salt
1/2 tsp rosemary
1/8 tsp black pepper
2 lb lean lamb, cut into 1-inch cubes
24 cherry tomatoes
24 mushrooms
24 small onions
Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over lamb, tomatoes, mushrooms,and onions. Marinate in refrigerator for several hours or overnight. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches from heat for 15 minutes, turning every 5 minutes. The delicious taste of these kabobs comes from the lively marianade of wine, lemon juice, rosemary, and garlic.
Yield: 8 servings (serving size: 1 kabob, with 3 oz of meat)

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