CORN PIE WITH TOMATO SALSA
Salsa Ingriedients:
2 1/2 cups chopped tomatoes
1/2 cup thinly sliced green onions
2 tbsp chopped, seeded jalapeno pepper
2 tbsp lemon juice
1/4 tsp salt
1/2 tsp dried oregano
1/8 tsp freshly ground black pepper
Pie Ingredients:
1 1/4 cups crushed fat-free, salt-free crackers
3 tbsp grated Parmesan cheese
3 tbsp butter, melted
1 large egg white, beaten
vegetable oil cooking spray
1 1/4 cups fat-free milk, divided
2 3/4 cups corn kernels
1 tsp Splenda
1/2 tsp onion powder
2 tbsp flour
1/2 cup thinly sliced green onions
3 tbsp chopped ripe olives
2 large egg whites, beaten
1 large egg, beaten
1/4 tsp paprika
Preheat oven to 400 degrees.
To prepare the salsa: In a medium mixing bowl, combine all the salsa ingredients. Set aside and allow the flavors to blend.
To prepare the pie: In a medium mixing bowl, combine the crushed crackers, cheese, butter and the one egg white. Toss with a fork until moistened. Reserve 2 tablespoons of the mixture. Press the remaining mixture into the bottom and up the sides of a 9-inch pie plate that has been coated with cooking spray. Bake for 5 minutes. Cool on a wire rack.
In a medium saucepan, combine 1 cup of the milk, corn, Splenda, and onion. Using medium heat, bring to a boil, reduce heat and simmer 3-5 minutes. Combine the 1/4 cup milk and the flour together in a small bowl using a fork or whisk until smooth. When smooth, gradually add to the corn mixture. Cook until thick, shouldn't take more than a minute or so. Remove from heat. Stir in green onions and olives. Combine egg whites and egg together in a small bowl; gradually add to the egg mixture. Pour into the prepared crust, and sprinkle with the reserved cracker mixture and paprika. Bake at 400 for 20 minutes or until the center is set.
Yields 6 servings of 1 pie wedge and 1/2 cup of tomato salsa. Per serving: 277 cal, 40 g carbs, 11 g protein.
CABBAGE CASSEROLE
1 cup low-fat milk
1/4 cup egg substitute
1/4 cup salt
1 cup grated cabbage
1/4 cup shredded low-fat American cheese
Preheat oven to 400 degrees. Spray a 1-qt casserole dish with non-stick cooking spray; set aside.
In a medium mixing bowl, combine milk, egg substitute and salt. Stir to blend well. Fold in the cabbage and cheese. Spoon into the prepared casserole dish and bake for 30 minutes.
4 servings: Each has 58 calories, and 5 grams each of carbs and protein.
ZUCCHINI SQUASH CASSEROLE
3 cups diced zucchini
1/2 cup diced celery
1 medium onion, diced
1 1/2 cups tomato juice
1/2 cup toasted bread crumbs
American cheese slices
Preheat oven to 350 degrees. In a 2 1/2-quart casserole dish layer 1/2 of the squash, onions, celery and slices of cheese to cover vegetables. Repeat process with last half of vegetables adding more cheese on top. Top with the bread crumbs. Pour tomato juice over all. Bake 45 minutes or until bubbly and heated through.
NOTE: This recipe was adapted from a newspaper clipping of recipes from The Amish Cook.
FRENCH BREAD-TOMATO CASSEROLE
1/2 lb loaf of French bread, sliced
3 tbsp butter
1 can (14.5 oz) whole peeled tomatoes, cut up
1 1/2 lb fresh tomatoes, sliced thin
1 cup low-fat cottage cheese
1/4 cup olive oil
3/4 tsp seasoned salt
1/2 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp. chopped parsley flakes
1/2 cup grated Parmesan cheese
Spread bread slices with butter and cut into large cubes. Arrange on a jelly roll pan and toast in a 350 degree oven 6 -7 minutes. Place half of the cubes in a greased 13 x 9-inch baking pan or dish. Drain canned tomatoes and reserve liquid. Top bread cubes with 1/2 of the fresh tomato slices, 1/2 the reserved liquid, 1/2 of the cottage cheese, 1/2 of the oil, 1/2 of the canned tomatoes, 1/2 of the spices and 1/2 of the parsley. Repeat layers. Sprinkle Parmesan cheese over the top. Bake, covered, at 350 degrees for 40 minutes. Uncover and bake 5 minutes longer until top is browned.
Yield: 8-10 servings
SPINACH CASSEROLE
1 boxed package frozen chopped spinach
1/2 cup low-fat sour cream
1 envelope dry onion soup mix
1/2 cup shredded low-fat mozzalla cheese
1/2 cup shredded low-fat cheddar cheese
Preheat oven to 350 degrees.
Cook spinach according to package directions. Mix spinach, sour cream and soup mix together. Pour into a casserole dish that has been sprayed lightly with non-stick cooking spray. Sprinkle cheeses over top. Bake 30-40 minutes until heated through and cheese is melted.
SWEET POTATO CASSEROLE
1 cup Splenda
3 cups cooked, mashed sweet potatoes
1/4 tsp salt
2 beaten eggs or 1/2 cup egg substitute
1 stick melted butter
1/2 cup low-fat milk
1 tsp vanilla extract
Combine all ingredients and mix well. Pour into a shallow 8"x8" baking dish that has been sprayed with cooking spray.
TOPPING:
1/3 butter, melted
1/3 cup flour
1/2 cup brown sugar
1/2 cup Splenda
1 cup chopped pecans
Mix sugar and Splenda together. Add flour and pecans to sugar mixture. Pour melted butter into mixture and stir to blend. Sprinkle evenly over sweet potatoes. Bake at 350 degrees for 30-35 minutes.
NOTE: This recipe uses some sugar in the topping. Remember this when incorporating into your diet or replace brown sugar with Splenda's brown sugar substitution.
CALIFORNIA BLEND VEGETABLE CASSEROLE
2 lbs frozen California Blend Vegetables
1 lb Velveeta Cheese
1 1/2 pkg Town House or Ritz crackers
1 1/2 sticks butter
Cook vegetables according to package directions. Drain well. Place vegetables in a 9x13-inch pan. Cut cheese into cubes and spread over the vegetables. Melt butter. Crush crackers into fine crumbs; mix with butter and sprinkle over cheese. Bake at 350 degrees for 20-25 minutes.
CHEESY MIXED VEGETABLE CASSEROLE
1 (16 oz) pkg frozen broccoli, cauliflower, carrots blend
1 (4 oz) can pimiento, drained
1 can golden mushroom soup
1/3 cup sour cream
1/4 tsp fresh ground black pepper
1 small can French-fried onions
1 cup shredded Swiss cheese
Preheat oven to 350 degrees. Spray a large casserole dish with non-stick cooking spray. In a large mixing bowl, combine the vegetables, 1/2 the pimiento, soup, sour cream, pepper, 1/2 the French-fried onions and 1/2 the cheese; mix well. Spoon mixture into the prepared casserole dish. Bake 20 minutes. Sprinkle remaining French-fried onions and cheese over the top of the casserole. Bake another 5 minutes. Remove casserole from the oven. Sprinkle remaining pimiento over the top. Let stand 5 minutes before serving.