Apple Pork Chops

2 tablespoons vegetable oil
½ cup chopped onion – sweet onion
4 (½ inch thick) pork chops
½ teaspoon salt
Ground black pepper to taste
2 apples – peeled, cored and sliced
2 tablespoons brown sugar
1/2 teaspoon ground mustard
1/8 teaspoon ground cloves
¾ cup hot water
½ head cabbage chopped

• Preheat oven to 375 degrees F (190 degrees C).
• Heat oil in large skillet. Saute onion in oil for 1 minute, or until tender. Remove onion and set aside. Brown pork chops on both sides in oil.
• Place cabbage in bottom of 8 x 12 baking dish.
• Place chops on top of cabbage and sprinkle them with salt and pepper. Cover the chops with the apples and cooked onion.
• In a small bowl, combine brown sugar, mustard, cloves and water. Pour over chops. Cover and bake in the preheated oven for 30 to 45 minutes. Makes 4 servings. Enjoy!

Nutritional Information Per Serving:
Calories: 233
Total Fat: 11.4 g
Cholesterol: 36 mgSodium: 300 mg
Carbohydrate: 15 grams or 1 CHO choice

Chicken Waldorf Sandwiches

• Mix first seven ingredients in bowl. Refrigerate covered in plastic wrap until ready to serve.
• Put chicken salad between 2 slices of bread with lettuce on top. Makes 6 sandwiches.

Turkey Burgers

• Mix all together. Makes 5 patties

Lemon Chicken Stir Fry

1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with the broth.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4-5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallions whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan: cook, stirring, until heated through, 1-2 minutes.Recipe serves 4 - about 1 ½ cup each.

Spanish Omelet

• Preheat oven to 375°F.
• Cook potatoes in boiling water until tender.
• In a nonstick pan, add oil or vegetable spray and warm at medium heat.
• Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
• In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
• Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.

3 Ways With Scallops

Baked Tilapia with Crumb Crust

• Combine cottage cheese with parsley, oregano, and pepper. Arrange tilapia filets on a foil covered sheet pan. Evenly spread the cottage cheese mixture over each filet. Sprinkle each with 1 Tbsp breadcrumbs. Bake at 350 degrees for 15 minutes. Serves 6.

Mustard Glazed Fish Fillets

• Preheat broiler. Oil broiler and arrange fish on it.
• In a small bowl combine remaining ingredients.
• Broil fish then carefully turn fish and spoon mayonnaise mixture evenly on top.
• Broil 2-5 minutes longer until fish flakes when tested with a fork and mayonnaise mixture is browned and glazed.
• Serve immediately. You could serve this on a whole wheat bun with lettuce, tomato, and onion. Add some baked sweet potato fries for a fun and nutritious alternative to a hamburger and French fries.Servings: 4

Salmon with Garlic and Dill:

• Preheat oven to 450 degrees F. Place salmon fillet on heavy duty foil large enough to wrap around the salmon. Sprinkle with salt, pepper, garlic and dill. Top with lemon slices and top with green onions.
• Bring up foil around the salmon and pinch edges to seal, leaving room for expansion in the package. Place on baking sheet and bake in oven for 20-25 minutes until salmon is opaque and flakes easily when tested with a fork.
• Serve salmon with red skinned potatoes, corn on the cob, fresh asparagus or broccoli for a summer time feast. Serves: 4-6.

Scallop and Asparagus Saute

• Heat oil in a large skillet over medium-high heat.
• Add shallots and cook until softened, about 2 minutes.
• Add thyme, lemon zest and asparagus and cook, stirring until asparagus softens slightly, about 1 minutes.
• Stir in scallops, cover, reduce heat to medium and cook, stirring occasionally, until scallops are opaque and asparagus is crisp-tender, 4-5 minutes.
• Drizzle with lemon juice, season with salt and pepper, and serve with accumulated juices over brown rice if desired.

Scallops with Cherry Tomato Relish:

• Place oil and garlic in large sauté pan. Heat until garlic becomes fragrant and begins to brown. Remove garlic and set aside.
• Add scallops and cook approximately 3 minutes on each side until golden. While scallops are cooking on second side, add sliced tomatoes, salt, and pepper. Cook until tomatoes are soft, about 3 minutes. Add basil leaves and wine. Cook 1 minute.
• Scallops, when done should be opaque in the center. Try not to overcook the scallops.
• Serve with whole-grain pasta with Pesto.

Berry Smoothies

• Put all ingredients in a blender, cover and blend until smooth and creamy. Makes 2 servings - Serving Size = approximately 1 Cup

Better Baking Mix

• Combine flours, milk powder, baking powder, salt and soda in 1-gallon freezer resealable plastic food storage bag. Stir mixture with wire whisk to blend. Seal bag and shake upside down to mix ingredients in corners. Alternatively, mix ingredients in a large mixing bowl with a wire whisk and spoon into an 8-cup container with a tight-fitting lid. Seal container. Label and date contents. Store in freezer. Use within 6 months.

Citrus Cooler

• Combine juices and extracts in large pitcher; refrigerate until cold. Stir in sparkling water. Serve over ice. Makes 9 servings.

Easy & Fast Marinara

• Heat oil in saucepan over medium heat. Once hot, add onion and saute 3 minutes until softened.
• Toss in garlic and other optional items if you wish, and cook two minutes.
• Stir in tomatoes (with juice), tomato paste, and oregano. Simmer, uncovered, about 25 minutes. Makes about 4 cups.
• Can double or triple the recipe and freeze in individual serving sizes.

Energy Bars

• Toss peanuts and dried fruits with cereal in bowl.
• Bring peanut butter, corn syrup, honey, vanilla to a boil in a saucepan; stirring constantly. Pour this mixture over cereal mixture and mix well.
• Press into lightly sprayed 9x9 inch pan (with Pam).
• Bake at 350° for 10 minutes. Cool and then cut into bars. Make 12 bars.

Pumpkin – Apple Dip

• Mix all ingredients for the spread together in a mixing bowl by hand or with an electric mixer (medium speed).
• Serve with apple slices for dipping. Or mix apples in the dip and layer dip and crushed graham crackers for a parfait. Serving size is about 3 tablespoons.

Mac ‘n’ Cheese

• Preheat oven 375 degrees. Coat 8x8 inch square pan with cooking spray.
• In sauce pan combine 2 C milk, half & half, onion, bay leaf and peppercorns. Bring to a boil, lower heat and simmer on medium-low for 20 minutes allow the onion and spices to infuse into the milk. Strain the infused milk form the onion and spices and return the strained milk to the saucepan. In another pot, cook the macaroni in boiling water for 4-5 minutes (less than package directions) This keeps macaroni from getting too mushy. Drain and place in large bowl and set aside.
• In a medium bowl mix the remaining ¾ C of milk with the cornstarch. Whisk well until combined. Add half the milk mixture in the sauce pan to the milk cornstarch mixture and whisk for 1 minute. Add the milk cornstarch mixture back into the saucepan. Bring the entire milk mixture to a boil on medium high heat. Lower heat to medium and cook until thickened. (5-7 minutes). Mixture will be on the thin side. Reduce the heat to low and simmer for 4-5 minutes. Remove the pot from the stove. Whisk in the dry mustard, cheese, salt, and pepper. Add the cheese sauce to the pasta and mix well. The mixture should look soupy.
• Pour the macaroni and cheese mixture into the prepared pan. Combine the breadcrumbs and olive oil in a small bowl and mix well. Sprinkle the top of the macaroni and cheese with the bread topping.
• Bake for 20-25 minutes until topping is light brown and macaroni and cheese is bubbly. Serving size ½ C

Wild Rice With Herbs & Mushrooms

• Prepare the rice mixtures according to the package directions without using any seasoning packet, if there is one.
• Meanwhile, heat olive oil in skillet over medium heat. Add onions, garlic, carrots and celery and saute for 7-8 minutes. The add the mushrooms, thyme, sage, salt and pepper, and raise the heat to medium high. Saute the mushrooms for about 5 minutes occasionally turning them.
• Combine the cooked rice mixture with the mushroom blend, mixing well. Garnish with minced parsley and sliced almonds. Serving size = 1 cup Makes 8.5 c. servings Takes 10 minutes prep time and 30 minutes cooking

Butternut Squash Soup

• Heat oil in a large soup pot and cook onion celery, carrot, potatoes, and squash 5 minutes or until lightly browned. Pour in enough chicken stock to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer 40 minutes, or until all vegetables are tender.
• Transfer the soup to a blender, and blend until smooth. Return to pot and mix in any remaining stock to attain desired consistency. Season.
• Garnish with fresh parsley and add a dab of plain yogurt. Or some air popped popcorn. Makes 4 - 1 cup servings

Vegetarian West African Soup

• Heat oil in a Dutch oven over medium-high heat. Add onion: sauté 7 mins. or until lightly browned.
• Add peanut butter, potato, and next 6 ingredients; bring to a boil. Reduce heat; simmer, uncovered, 30 mins. or until potato is tender.
• Garnish with parsley, if desired. Makes 8 servings (Serving size is 11/2 cups)

Chicken Noodle Soup

• Place first 6 ingredients in a one gallon pot and bring to a boil.
• Remove chicken and skim any fat from broth. (or refrigerate broth for 2-3 hrs and then skim fat).
• Dice chicken into bite size pieces and return to the skimmed broth along with all remaining ingredients. Place over high heat and return to a boil. Then reduce heat to medium high and boil gently until pasta is cooked (3-5 minutes).
• Serve right away; the pasta will continue to absorb liquid if the soup is left simmering. Serving Size 1 cup - Yield 8 cups

Sweet & Sour Beef-Cabbage Soup

• Heat oil in a Dutch oven over medium heat.
• Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes.
• Stir in pepper-onion mix and apple; cook, stirring, for 2 to 3 minutes more.
• Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently.
• Cook for 8 to 10 minutes to blend the flavors.
• Stir in cabbage and cook just until barely tender, 3 to 4 minutes more.
• Season with vinegar to taste, salt and pepper. Serves 6 (1 3/4 cups/serving).

Fresh Tomato Soup

• Combine all ingredients in a slow cooker.
• Cook on low for 6-8 hours. Stir once while cooking.
• Remove bay leaf before serving. Makes 6 servings – one cup per serving.
• Note: to thicken the soup slightly, you may add a full 6 oz. can of tomato paste instead of 1 Tablespoon. This will increase the amount of sodium a little.

Winter Comfort Cabbage Soup

• Heat the olive oil in a large soup pot over medium-high heat. Add the green pepper, carrot sticks and mushrooms. Add turkey. When the turkey starts to brown add the onion and garlic. When turkey is browned add the cabbage, broth, water, tomatoes, refried beans, rice and seasonings.
• Simmer for 10 -15 minutes or until all vegetables are done.

Spaghetti Squash Slaw

• Pierce squash and cook in microwave for 6-8 minutes until done. When cool enough to handle, cut squash in half lengthwise. Scoop out seeds and scrape squash with a fork to separate strands.
• Combine remaining ingredients and add squash strands and mix together and cover and refrigerate for 2 hours. Serve with a slotted spoon as a salad or as a relish with burgers, hot dogs, even fish.

Sweet and Sour Purple Cabbage

• In a heavy bottom covered Dutch oven or large skillet, heat olive oil over low heat.
• Add remaining ingredients and cook over low heat, stirring occasionally.
• Continue to cook for 25-30 minutes for tender cabbage, or for as little as 15 minutes, if you prefer a crisp bite.
• Serve immediately. Servings: 8

Buttercup Squash Bake

• Cover squash with water and cook until tender, about 25 minutes. Drain well and place in large bowl. Mix mayonnaise, onion, egg, sugar, salt and pepper and add to squash: mix well. Place in greased 1 quart baking dish. Mix crumbs and cheese and sprinkle on top. Bake uncovered at 350 degrees for 35 minutes.
• This dish goes well with pork tenderloin or turkey. Add a green vegetable or salad and you have a great meal! Makes 4 servings.

Fresh Asparagus w/ Smoked Paprika Sauce

• Bring a large pot half full of water to a boil for the asparagus. Wash the asparagus and remove any woody end bits.
• Prepare the sauce while the water comes to a boil. In a small saucepan heat the olive oil on low heat. Add the Smoked Spanish Paprika, Ground Cumin and Granulated Garlic.
• Cook about 5 minutes.
• Place the half cup of mayonnaise in a small bowl; use a flexible spatula to get every bit of the seasoned oil out of the pan and into the mayo bowl. Add the juice of 1/2 lime and the freshly minced cilantro. Whisk to combine.
• When the water is boiling, add the asparagus and cook 2-3 minutes, depending on how thick they are. Drain and rinse just enough to stop cooking. You don't want them stone cold. Dress the asparagus with the sauce, and serve a little extra on the side, if desired. Serves: 4-6. Prep. time: 5 minutes. Cooking time: 6 minutes.

Baked Italian Tomatoes

• Pre-heat oven to 350°. Cut each tomato into two halves. Scoop out the seeds. Place tomato halves cut side down onto a double-thickness paper toweling. Let drain for 30 minutes.
• Mix remaining ingredients; spread onto each tomato half. Arrange in a casserole dish.
• Bake tomatoes uncovered for about 25 minutes - until the tomatoes are soft, but not mushy and the topping is brown. Serving size: 1/2 tomato

Green Salad with Strawberries & Goat Cheese

Quinoa & Vegetable Salad

• Boil Quinoa in vegetable broth on low heat for 20 minutes. Then cool. Chop tomatoes, cucumbers, broccoli, carrots, green onion, mushroom Place vegetables over a bed of lettuce and spinach Add 1C of cooked quinoa and sprinkle small amount of Feta cheese on top.
• Dressing: Mix 3 T lemon juice, 2T Dijon mustard, 1tsp sugar, 3T olive oil, 1C chopped fresh basil and 2tsp grated lemon rind. Makes 3 Servings.

Summer Fresh Corn Salad

• Combine first 3 ingredients in a large bowl, stir. Add corn and remaining ingredients. Stir to combine. Cover and refrigerate at least 2 hours before serving. 8 servings (1/2 cup)

Zucchini Tots

• Preheat oven to 400 degrees Spray a baking sheet with cooking spray.
• Grate the zucchini, wring out all the excess water. Combine all the ingredients. Spoon one tablespoon of mixture in your hands and roll into small ovals. Place on cookie sheet and sprinkle with parmesan cheese.
• Bake 16-18 mins., turning halfway through cooking until golden. Makes 16 Serving size: 5 tots

Black Bean, Corn and Tortilla Salad

• Mix all ingredients except tortillas in glass or plastic bowl.
• Cover and refrigerate at least 1 hour.
• Heat oven to 350. Place tortilla wedges on ungreased cookie sheet.
• Bake about 10 minutes or until crisp. Stir 12 wedges into salad.
• Garnish salad with remaining wedges. Makes 6 servings.

Black Bean Patty on Lettuce

• Mash black beans (using a potato masher or fork) in a large bowl, with onion, cilantro, cumin, lime juice, garlic powder, and chili powder.
• Fold in one tablespoon of cornmeal to bind. Form mixture into four patties. Preheat oil in a large skillet over medium-high heat.
• Coat patties lightly in remaining cornmeal then cook for three to four minutes per side until nicely browned and heated though. Place each patty on a lettuce leaf or bed of fresh spinach and top with salsa.