PORK CHOPS W/ BLACKBERRY SAUCE

Pork Chops with Blackberry Sauce

Quick, easy and oh-so-good! Try these tender chops any busy weeknight or weekend. 

• 4 Servings
• Prep/Total Time: 20 min.

10 10 20

Ingredients

• 4 bone-in pork loin chops (7 ounces each)
• 1/4 cup seedless blackberry spreadable fruit
• 3 tablespoons ketchup
• 1/4 teaspoon minced garlic
• 1/4 teaspoon prepared mustard
• 1/4 teaspoon cornstarch
• 1 tablespoon A.1. steak sauce

Directions

• Broil chops 3-4 in. from the heat for 4-6 minutes on each side or until a meat thermometer reads 160°.
• Meanwhile, in a small saucepan, combine the spreadable fruit, ketchup, garlic and mustard. Bring to a boil. Combine cornstarch and steak sauce until smooth. Gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with pork chops. Yield: 4 servings.

Nutrition Facts: 1 pork chop with 2 tablespoons sauce equals 

261 calories, 

8 g fat (3 g saturated fat), 

86 mg cholesterol, 

279 mg sodium, 

14 g carbohydrate, 

trace fiber, 

30 g protein. 

Diabetic Exchanges: 

4 lean meat, 

1 starch.

CHEESY GRILLED BANANA PEPPERS

Cheesy Grilled Banana Peppers

This sophisticated version of poppers uses mild banana peppers, creamy Gouda cheese, a bit of bacon for a smoky richness, and tomatoes to offer a bit of freshness. Serve these as an appetizer or unexpected side dish at your next barbecue!

INGREDIENTS
4 banana peppers, fresh
2 slices bacon
1 red or yellow tomato, diced
3 oz smoked Gouda cheese, diced
1 T parsley or cilantro, chopped
1/2 cup panko* (Japanese breadcrumbs)

*You can substitute whatever breadcrumbs you have on hand.

DIRECTIONS
Preheat the grill to medium heat. Wash and cut the stems off the peppers. Using a fork or vegetable peeler, scoop out the seeds. Cook bacon until brown but not crisp; drain and crumble. Combine all remaining ingredients and stuff them into the peppers. Wrap each pepper in a piece of aluminum foil, taking care to cover the tops tightly. Place foil packets on the grill so they stand upright, keeping the filling inside the peppers. Cook with grill lid closed for 10 minutes.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 140.7

Total Fat:	7.8g
Total Carbs:	10.4g
Dietary Fiber:	2.2mg
Protein:	8.1g

Makeover Hearty Egg Casserole

Here’s a down-home breakfast bake that’s true to its name. Packed with sausage, veggies, eggs and cheese, this dish will get you going and keep you feeling satisfied. 

• 12 Servings
• Prep: 20 min. Bake: 35 min.

20 35 55

Ingredients

• 1 pound bulk pork sausage
• 3/4 cup sliced fresh mushrooms
• 1 small onion, chopped
• 1 package (10 ounces) frozen chopped spinach, thawed and well drained
• 3/4 cup shredded sharp cheddar cheese, divided
• 6 eggs
• 1-1/2 cups egg substitute
• 1 cup half-and-half cream
• 1 cup fat-free milk
• 1/4 teaspoon ground nutmeg

Directions

• In a large nonstick skillet, cook the sausage, mushrooms and onion over medium heat until meat is no longer pink; drain. Remove from the heat; stir in spinach and 1/2 cup cheese. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
• In a large bowl, beat the eggs, egg substitute, cream, milk and nutmeg. Pour over sausage mixture. Bake, uncovered, at 350° for 35-40 minutes or until a knife inserted near the center comes out clean. Sprinkle with remaining cheese. Let stand for 5 minutes before cutting. Yield: 12 servings.

Lighter version: Hearty Egg Casserole

Nutrition Facts: 1 piece equals 

195 calories, 

14 g fat (6 g saturated fat), 

137 mg cholesterol, 

332 mg sodium, 

5 g carbohydrate, 

1 g fiber, 

13 g protein.

QUIXK MIX BREAKFAST SAUSAGE

QUICK MIX BREAKFAST SAUSAGE

Serves 8

1 pound ground pork
1 teaspoon ground sage
1/2 teaspoon dried savory
1/4 teaspoon ground black pepper
1/4 teaspoon nutmeg
1/2 teaspoon salt

Cooking Directions
Thoroughly mix seasonings into pork. May refrigerate covered to allow flavors to "marry". Shape into patties and brown OR crumble and brown for use in a recipe.

*For Spiced Breakfast Sausage: To Breakfast Sausage mix add 1/4 teaspoon EACH ground cloves and ground mace

Serving Suggestions
Make your own breakfast sausage patties for your family. Or spice up your breakfast with the Spiced Breakfast Sausage* version.

Nutrition Facts
Calories 120 calories; 

Protein 10 grams; 

Fat 8 grams; 

Sodium 170 milligrams; 

Cholesterol 40 milligrams; 

Saturated Fat 3 grams; 

Carbohydrates 0 grams

HOMEMADE LEAN BREAKFAST SAUSAGE

HOMEMADE LEAN BREAKFAST SAUSAGE

Serves 8

1 pound lean ground pork
1/2 teaspoon ground rosemary
1/8 teaspoon ground thyme
1/8 teaspoon dried marjoram, crushed
1/8 teaspoon pepper
1/8 teaspoon salt

Cooking Directions
Combine all ingredients; mix well. Place in an air-tight container. Chill in the refrigerator 4-24 hours to allow flavors to blend.

Shape into 1/2-inch thick patties. In skillet cook patties over medium heat about 4-5 minutes on each side, or until done.

TO BROIL: Place patties on an unheated rack in broiler pan. Broil 5 inches from heat about 5 minutes on each side.

Serving Suggestions
Make your own sausage for tomorrow's breakfast. Little cooks can mix seasonings and spices into the pork by hand (make sure hands are washed well before starting). Do not overmix. Serve patties with pancakes or in a breakfast sandwich. Or use in Sausage Gravy.

Nutrition Facts
Calories 120 calories; 

Protein 10 grams; 

Fat 8 grams; 

Sodium 65 milligrams; 

Cholesterol 40 milligrams; 

Saturated Fat 3 grams; 

Carbohydrates 0 grams;

BACON, HAM, & LEEK QUICHE

BACON, HAM AND LEEK QUICHE

Makes 8 servings
Each serving equals one 5 A Day serving

Ingredients
6 strips turkey bacon
1/2 cup low-sodium ham, diced
12 leeks, thinly sliced
1 1/2 cup low-fat Swiss cheese
1 Tbsp flour
1 cup egg substitute
1 cup fat-free half and half
1 cup skim milk
1 prepared 9-inch pie shell

Fry bacon until crisp. Drain. Reserve 1 Tbsp of drippings.
Fry leeks and ham in bacon drippings until leeks are tender (5-10 minutes). Drain.
Mix Swiss cheese with flour. Set aside.
Beat egg substitute add cream, and milk.
Add cheese and flour mixture. Mix well.
Stir in crumbled bacon, ham and leeks. Mix well.
Pour mixture into a 9-inch pie shell.
Bake at 375 degrees for about 45 minutes or until knife inserted in center comes out clean.

Nutritional analysis per serving: 

Calories 186, 

Protein 17g, 

Fat 4g, 

Calories From Fat 21%, 

Cholesterol 21mg, 

Carbohydrates 19g, 

Fiber 1g, 

Sodium 396mg.

OLD-FASHIONED SCRAPPLE

OLD-FASHIONED SCRAPPLE

Scrapple, also known by the Pennsylvania Dutch name pon haus, is traditionally a mush of pork scraps and trimmings combined with cornmeal and flour, often buckwheat flour, and spices. The mush is formed into a semi-solid congealed loaf, and slices of the scrapple are then panfried before serving. Scraps of meat left over from butchering, not used or sold elsewhere, were made into scrapple to avoid waste. Scrapple is best known as a rural American food of the Mid-Atlantic states (Delaware, Pennsylvania, New Jersey, and Maryland). Scrapple and pon haus are commonly considered an ethnic food of the Pennsylvania Dutch, including the Mennonites and Amish. Scrapple is found in supermarkets throughout the region in both fresh and frozen refrigerated cases.

Serves 12.

1 pound boneless cooked pork loin, chopped
1 cup cornmeal
1 14-1/2 ounce can chicken broth
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/2 cup all-purpose flour
1/4 teaspoon pepper
2 tablespoons vegetable oil, or as needed

Cooking Directions
In a large saucepan combine pork, cornmeal, chicken broth, thyme and salt. Bring to a boil, stirring often. Reduce heat and simmer about 2 minutes or until mixture is very thick, stirring constantly.

Line an 8x8x2-inch baking pan or a 9x5x3-inch loaf pan with waxed paper, letting paper extend 3-4 inches above top of pan.

Spoon pork mixture into pan. Cover and chill in the refrigerator 4 hours or overnight. Unmold; cut scrapple into squares.

Combine flour and pepper; dust squares with flour mixture. In large skillet brown scrapple on both sides in a small amount of hot oil.

Serving Suggestions
The name of this Pennsylvania Dutch dish comes from the chopped "scraps" of cooked pork that are mixed with ground cornmeal broth and seasonings. The squares of scrapple are fried and traditionally served hot for breakfast or brunch.

Nutrition Facts
Calories 160 calories; 

Protein 13 grams; 

Fat 6 grams; 

Sodium 211 milligrams; 

Cholesterol 30 milligrams; 

Saturated Fat 2 grams; 

Carbohydrates 13 grams; 

Fiber 1 grams

GOAT CHEESE, PEPPER & BACON TART

GOAT CHEESE, PEPPER AND BACON TART

Serves 8

1 8- or 9-inch pie shell
4 slices bacon, cooked crisply and crumbled
1/2 red bell pepper, finely chopped
1/2 green bell pepper, finely chopped
4 ounces goat cheese
4 eggs
1 cup milk
1/2 teaspoon seasoned salt
1/2 teaspoon ground white pepper
1 teaspoon dried onion flakes

Cooking Directions
Place pie shell in pie plate.
In bottom of pie shell evenly scatter the crumbled bacon and chopped peppers.
In medium bowl, beat together the cheese, eggs, milk, seasonings and onion.
Pour over bacon and peppers in pie shell.
Bake in a 325 degrees F. oven for about an hour, until set ( a knife inserted into custard halfway between center and crust will come out clean) and lightly browned on top.
Serve warm or at room temperature.

Serving Suggestions
Flavorful and easy to put together, this tart works well on a brunch buffet or as a side dish for a light lunch.

Nutrition Facts
Calories 230 calories; 

Protein 9 grams; 

Fat 15 grams; 

Sodium 530 milligrams; 

Cholesterol 90 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

CHEESY SAUSAGE STRATA

CHEESY SAUSAGE STRATA

Serves 8

1/2 pound pork sausage
1/2 pound Mozzarella cheese, grated
2 cups leftover bread cubes
4 eggs
1 1/2 cups milk
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/8 teaspoon nutmeg

Cooking Directions
Grease a 10-inch deep-dish pie plate or a 9-inch square baking dish.
Brown & crumble sausage in a large skillet; set aside.
Spread bread over bottom of dish, top with sausage and grated cheese.
Beat together remaining ingredients and pour over cheese and sausage.
Bake at 350 degrees F. for 45 minutes, until lightly browned.
Let stand 10 minutes before cutting.

Serving Suggestions
Wake your family up with this breakfast dish. Serve with fruit cups and hot coffee.

Nutrition Facts
Calories 274 calories; 

Protein 16 grams; 

Fat 20 grams; 

Sodium 423 milligrams; 

Cholesterol 145 milligrams; 

Saturated Fat 8 grams; 

Carbohydrates 8 grams; 

Fiber 0 grams

GREEN EGGS & HAM

GREEN EGGS AND HAM

Popeye would approve of the way this is made. Dr. Seuss's favorite dish, using spinach and other fresh greens.

Makes 2 servings

2 large eggs + 2 large egg whites
1/2 teaspoon salt
Freshly ground black pepper
1 cup chopped fresh spinach, or frozen chopped spinach, defrosted and squeezed dry
1/3 cup chopped flat-leaf parsley
3 scallions, green part only, chopped
1/2 cup chopped low-fat ham

1. Combine the eggs and whites in a mixing bowl. Add the salt and 2 or 3 grinds of black pepper. Whisk until well combined.

2. Coat a medium nonstick skillet with cooking spray and heat it over medium-high heat. Add the spinach, pulling the frozen spinach apart, if using. Mix in the parsley, scallions, and ham. Cook the greens, stirring with a wooden spoon, until they are wilted, 2 minutes. Pour in the beaten eggs and stir constantly until they are combined with the other ingredients and scrambled, about 2 minutes. Divide the cooked eggs between 2 plates and serve immediately.

Per serving: 

188 calories, 

8 g fat, 

3 g saturated fat, 

21 g protein, 

6 g carbohydrates, 

2 g fiber

HAM & CHEESE MUFFINS

HAM AND CHEESE MUFFINS

Makes 12.

2 cups all-purpose flour *use your favorite unflavored protein powder here, and boost the protein values, adjust nutritional values accordingly.
1 tablespoon baking powder
1/2 teaspoon salt
1 egg
1 cup buttermilk
1/4 cup vegetable oil
8 ounces boneless ham steak, diced
1 1/2 cups grated Cheddar cheese

Cooking Directions
Heat oven to 450 degrees F.

Lightly grease 12 large muffin tins, or line them with paper liners.

In a large bowl stir together the flour, baking powder and salt; set aside.

Whisk together the egg, buttermilk and oil in a small bowl.
Stir in the ham and cheese.

Using a rubber spatula, stir the egg mixture into the dry ingredients just until combined. Do not overmix. Use a ladle to fill each of the prepared muffin tins

approximately two-thirds full.

Place in the oven and lower the temperature to 400 degrees.

Bake until golden brown, about 20 minutes.

Remove from muffin tin and let cool.

-Bacon and Cheese Muffins: Substitute 6 slices bacon, diced and panbroiled, for ham.

-Sausage and Cheese Muffins: Substitute 8 ounces pork sausage, cooked, crumbled and drained, for ham.

Serving Suggestions
These savory muffins are fun for kids to make—and they're great for breakfast, in a lunchbox or as an after-school snack. Try one of the variations: Bacon and Cheese or Sausage and Cheese.

Nutrition Facts
Calories 230 calories; 

Protein 14 grams; 

Fat 12 grams; 

Sodium 750 milligrams; 

Cholesterol 50 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

ROASTED PORK SALAD W/ GINGER-PINEAPPLE DRESSING

Roast Pork Salad With Ginger-Pineapple Dressing

Prep Time: 25 mins

Cook Time: 25 mins

Total Time: 50 mins

Ingredients

• 12 ounce(s) pork, tenderloin
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• 2 tablespoon mustard, honey
• 6 cup(s) lettuce, romaine
• 2 cup(s) pineapple
• pepper, cracked black
• 1/4 cup(s) dressing, low-fat mayonnaise-based
• 1/4 cup(s) pineapple juice, unsweetened
• 1 tablespoon mustard, honey
• 1 teaspoon ginger, fresh, grated

Preparation

Roast Pork Salad:
1. Preheat oven to 425° F. Trim fat from pork; sprinkle with salt and ground black pepper. Place pork on a rack in a shallow roasting pan. Roast for 20 minutes.

2. Spoon mustard onto pork. Roast 5 to 10 minutes or until an instant-read thermometer inserted in the thickest part registers 160° F.

3. To serve, thinly slice pork. In 4 salad bowls or plates, arrange greens, pork, and fruit. If desired, sprinkle salads with cracked black pepper. Stir Ginger-Pineapple Dressing; drizzle onto salads.

Makes 4 servings.

Ginger-Pineapple Dressing:
In a small bowl, combine 1/4 cup low-fat mayonnaise dressing, 1/4 cup unsweetened pineapple juice or orange juice, 1 tablespoon honey mustard, and 1 teaspoon grated fresh ginger. Cover; chill until serving time.

Nutritional Info (Per serving):

Calories: 240, 

Saturated Fat: 2g, 

Sodium: 219mg, 

Dietary Fiber: 3g, 

Total Fat: 8g, 

Carbs: 22g, 

Cholesterol: 60mg, 

Protein: 19g

Exchanges: 

Vegetable: 1, 

Fruit: 1, 

Lean Meat: 2.5, 

Fat: 1.5

Carb Choices: 1.5

SESAME PORK ROAST W/ MUSTARD CREAM

Sesame Pork Roast With Mustard Cream

Prep Time: 25 mins

Cook Time: 25 mins

Total Time: 50 mins

Ingredients

• 1/4 cup(s) chili sauce
• 2 slice(s) teriyaki sauce, reduced-sodium
• 2 small ginger, fresh, or 1/4 teaspoon ground
• 2 tablespoon garlic, minced
• 2 sprig(s) pork, tenderloin, 12 to 16 ounces each
• 2 small sesame seeds
• 1/4 cup(s) sour cream, light or fat-free
• 1 sprig(s) scallion(s) (green onions), finely chopped
• 1 small mustard, dijon-style
• teaspoon salt
• 3 cup(s) spinach, baby

Preparation

1. Preheat oven to 425°F. For basting sauce, in a small bowl, stir together chili sauce, teriyaki sauce, ginger, and garlic.

2. Place pork tenderloins on a rack in a shallow roasting pan. Brush some of the basting sauce over tenderloins. Roast for 15 minutes. Brush tenderloins with additional basting sauce (discard any remaining sauce); sprinkle tenderloins with sesame seeds. Roast for 10 to 20 minutes more or until an instant-read thermometer inserted in the thickest part of each tenderloin registers 160°F.

3. Meanwhile, for mustard sauce, in a small bowl, stir together sour cream, the finely chopped green onion, mustard, and salt. If desired, sprinkle with green onion tops.

4. To serve, place spinach on a serving platter. Slice 1 of the tenderloins (cover and chill remaining tenderloin for another meal); arrange sliced tenderloin on top of the spinach. Serve with all of the mustard sauce.

Nutritional Info (Per serving):

Calories: 135, 

Saturated Fat: 1g, 

Sodium: 302mg, 

Dietary Fiber: 1g, 

Total Fat: 3g, 

Carbs: 7g, 

Cholesterol: 56mg, 

Protein: 20g

Exchanges: 

Vegetable: 1, 

Lean Meat: 3

Carb Choices: 0.5

APPLE & FENNEL ROASTED PORK TENDERLOIN

Apple-and-Fennel Roasted Pork Tenderloin

Prep Time: 15 mins

Cook Time: 1 h

Total Time: 1 h 15 mins

Ingredients

• 2 large apple, red, tart-sweet, such as Fuji or Braeburn, sliced
• 1 large fennel bulb(s), trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish
• 1 large onion(s), red, sliced
• 1 2/3 tablespoon oil, canola, divided
• 1 pounds pork, tenderloin, trimmed
• 1 teaspoon salt, Kosher
• 1/4 teaspoon pepper, black ground
• 3 tablespoon vinegar, cider

Preparation

1. Position racks in upper and lower thirds of oven; preheat to 475°F.


2. Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.

3. About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.

4. Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds. 

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 2g, 

Sodium: 371mg, 

Dietary Fiber: 5g, 

Total Fat: 10g, 

Carbs: 23g, 

Cholesterol: 74mg, 

Protein: 25g

Carb Choices: 1

HAM & CHEESE ROLL-UPS

Ham and Cheese Roll-Ups

Ingredients:

6 ounce sliced ham 

6 slice Swiss cheese 

6 kosher dill pickle spears 

2 tablespoons mayonnaise 

2 tablespoons Dijon mustard

Directions:

1. Trim ham, cheese and pickles to equal lengths. Lay out ham slices, top with cheese slices. 
2. Combine mayo and mustard; spread onto cheese. Lay pickle in center and roll up tightly. Cut into bite-sized pieces.

Nutritional Information
Per Serving:

Net Carbs: 3 grams

Fiber: 0.0 grams

Protein: 14 grams

Fat: 14 grams

Calories: 198

Recipe Information:

Makes: 6 servings
Prep Time: 0:15:00
Marinate Time: 0:00:00
Cook Time: 0:00:00
Cool Time: 0:00:00

HAM & BROCCOLI BAKE

HAM & BROCCOLI BAKE

Ingredients:

8 ozs bread crumbs
8 ozs turkey ham, cooked and cubed
2 tbsps margarine, melted
4 whole eggs
6 ozs cheddar cheese, shredded
2 cups fat-free milk
9 ozs frozen broccoli flowerets, thawed
1/4 tsp black pepper

Directions:

In a small bowl, combine margarine and bread crumbs. Place half in a prepared 9"x13" pan. Top with half the cheese, broccoli, and ham. Repeat with remaining ingredients; set aside. In a mixing bowl, whisk eggs, milk, and black pepper. Pour over casserole. Cover and refrigerate overnight. Remove from refrigerator for 30 minutes. Bake, uncovered, at 350 for 35 minutes, or until knife inserted in center comes out clean.

Makes 8 Equal Servings

Nutritional Info Per Serving:
Calories 226;
Total Fat 13 g;
Saturated Fat 5 mg;
Protein 17 g;
Cholesterol 135 g;
Carbs 6 g;
Sodium 541 mg;
Sugars 5 g;
Fiber 1 g;

WW Points 5.5

BACON & EGG CASSEROLE

Bacon & Egg Casserole

Ingredients:

7 eggs
2/3 cup milk, unsweetened soy milk, or unsweetened almond milk
¼ cup chopped onion
1 cup chopped green pepper
1 cup chopped mushrooms
½ cup almond meal
2 cups shredded cheddar cheese
½ lb bacon, cooked crisp and crumbled
1 teaspoon dried thyme
1 teaspoon mustard powder
Salt and pepper

Directions:
Heat oven to 350° F.

Sauté the onions, peppers, and mushrooms in a little oil. Layer the vegetables, cheese, and bacon in a casserole dish. Blend the eggs, milk, almond meal, and spices and pour over the top. Sprinkle with paprika if you want.

Bake for about 30 minutes, or until the center just begins to set, or reaches 155-160° F. Let sit for 5-10 minutes to finish cooking the center.

Makes 6 Servings

Nutritional Info Per Serving: 
2 grams fiber, 
20 grams protein, 
295 calories, 
9 grams fat,
445 grams sodium, 

6 WW points

ITALIAN SAUSAGE SOUP

Italian Sausage Soup

 

Soups are the perfect food for post ops because they are easily accepted by a pouch, and are full of nutrition. This one is quick and easily adapted to whatever you have in the fridge.

A handful of Revival protein chips and this makes a complete and perfect meal!

1 tablespoon olive oil
One pound Italian sausage
One clove garlic, minced
1/2 teaspoon Splenda
2 medium carrots, sliced
Two 14-ounce cans beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can cannellini beans, drained
One medium zucchini, cubed
2 cups fresh baby spinach
Fresh Parmesan cheese

In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with Parmesan cheese, if desired. Makes 8 servings.

Per Serving:
Calories 151;
Protein 13 g;
Fat 5 g;
Carbs 9 g;
Sugar 2 g;
Sodium 406 mg

BLACK EYED PEAS & SAUSAGE SOUP

Black Eyed Pea and Sausage Soup

 

Black-eyed peas are supposed to bring good luck and prosperity when eaten on New Years. This soup is easy, filling and just full of wonderful nutrients! Serve with thick-sliced tomatoes drizzled with olive oil and fresh basil and some crusty garlic toast for your family on one of these cold winter days.

Will it bring you good luck? Sure...why not!!!!

1 pound bulk smoked or Italian sausage (I prefer turkey)
2 teaspoon olive oil
1 large onion, chopped
2 carrots, shredded
2 celery ribs, diced
2 garlic cloves, minced
1 green bell pepper, diced
4 cups frozen black-eyed peas (about 1 ½ sixteen-ounce pkgs)
Three 14-ounce cans beef broth
One 14-ounce can diced tomatoes
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon black pepper
Kosher salt
1/2 cup chipotle salsa, optional

In a large saucepan, over medium-high heat, cook sausage in olive oil. Remove sausage from pan, leaving drippings. Add onion, carrots, celery, garlic, and green pepper. Saute over medium heat for 10 minutes or until tender. Stir in sausage, peas, broth, tomatoes, oregano, basil, black pepper and salt to taste. Bring to a boil. Reduce heat to low and simmer, covered, for 30 minutes. Stir in salsa, if desired. Makes 10 servings.

Per Serving:
138 Cal;
9 g Protein;
3 g Tot Fat;
21 g Carb;
7 g Fiber;
1 g Sugar;
599 mg Sodium

HAM & SWISS QUICHE

Ham and Swiss Quiche

 

This softly baked custard of eggs and cheese is the perfect texture for us at any stage. You can vary the vegetables and use any combination of meats or cheese that you like - Ham and Swiss Quiche is a favorite in my house. Leftovers heat up nicely in the microwave. Crust is optional based on who will be eating your lovely ham and cheese pie and if you can afford the carbs.

1 tablespoon butter
2 cups diced ham
1/2 cup diced onion
5 large eggs
2 cups milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated Swiss cheese (grate it fresh)

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the ham and onion over medium high heat until golden and the liquid released has reduced, about 6 minutes; set aside to cool.

Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed ham and onion. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

WLS portion a 1/8th wedge:
Calories 171,
fat 8 g,
carbs 5 g,
protein 20 g