A variety of ideas



1 3/4 c. low-fat (1%) milk

3 Tbsp. all-purpose flour

2 c. grated extra-sharp Cheddar cheese

1 c. low-fat cottage cheese

1/8 tsp. nutmeg

1/2 tsp. salt

Freshly ground pepper, to taste

1 (10 oz.) pkg. frozen spinach

2 c. (8 oz.) whole-wheat macaroni

1/4 c. toasted wheat germ

Whisk 1/4 cup of the milk with flour in small bowl until smooth; set aside. Heat remaining milk in heavy medium saucepan over medium heat until steaming. Add flour flour mixture and cook, whisking constantly, until sauce boils and thickens, two – three minutes. Remove from heat; add Cheddar cheese, stirring until melted. Stir in cottage cheese, nutmeg, salt and pepper. Cook spinach according to package directions. Drain, refresh under cold water and press out excess moisture. Cook macaroni in kettle of lightly salted boiling water, stirring often, until not quite tender, four – five minutes. Drain, rinse with cold water, drain again. Mix macaroni with cheese sauce in large bowl. Spread half of macaroni mixture in 8-inch-square baking dish sprayed with nonstick spray. Spoon spinach on top. Spread remaining macaroni mixture over spinach layer; sprinkle with wheat germ. Bake in preheated 400° oven until bubbly and golden, 35-45 minutes. Serves six. (This is a good diabetic version of macaroni and cheese.)




1 Tbsp. margarine or butter

1/4 c. chopped onion

1 garlic clove, minced

1 c. thinly sliced carrots

2 (14 1/2 oz.) cans chicken broth

1/2 tsp. salt

1 c. frozen cut green beans

1/2 c. frozen corn

1/2 tsp. dried basil leaves

1/8 tsp. pepper

1/4 tsp. dried oregano leaves

1 lb. firm white fish fillets (cod, hallock, halibut or orange roughy), cut in 1” cubes

Melt margarine in large saucepan or Dutch oven over medium heat. Add onion and garlic; cook and stir two – three minutes or just until garlic begins to brown. Add all remaining ingredients except fish; mix well. Bring to boil. Reduce heat; cover and simmer eight minutes. Add fish; cook, uncovered, five – seven minutes or until fish flakes easily with fork and vegetables are tender, stirring occasionally. Can be garnished with lemon slices and fresh herbs. Makes 4 (1-1/2 cup) servings.




1 (8 oz.) pkg. cream cheese, softened

1/2 c. butter, softened

1 c. powdered sugar

2 Tbsp. brown sugar

1 1/2 tsp. vanilla

1 c. chocolate chips

1 c. toffee bits

Mix together the cream cheese and butter. Add remaining ingredients. Serve with apple wedges, chocolate graham or honey graham crackers. (from Erin Schlieman)




1 c. hot sauce

1 tsp. garlic sauce

24 chicken drummettes

2 Tbsp. butter or marg.

1 c. baking mix (like Bisquick)

3/4 tsp. onion salt

1/2 tsp. pepper

1/4 tsp. cayenne pepper

Bleu cheese dressing

Stir together hot sauce and garlic salt until blended. Pour over drummettes; cover and refrigerate at least four hours but no longer then 24 hours. Heat oven to 450°. Melt butter in jelly roll pan (15 1/2-inch by 10 1/2-inch), in oven. Stir together baking mix, onion salt and peppers. Remove chicken from sauce; discard sauce. Coat chicken with baking mixture; place in single layer in pan. Bake 25 minutes; turn and bake an additional 20-25 minutes or until chicken is golden brown and juice is no longer pink when centers of pieces are cut. Serve with dressing and celery sticks.




3 Tbsp. unsalted butter

4 garlic cloves, minced

2 tsp. minced canned chipotle chiles in adobo sauce

1/2 c. orange juice

1 Tbsp. Worcestershire sauce

Salt and pepper

3/4 c. chopped fresh cilantro

1 tsp. yellow mustard

4 boneless, skinless chicken breasts

12 (6”) flour tortillas

Melt butter in large skillet over medium-high heat. Add garlic and chipotle and cook until fragrant, about 30 seconds. Stir in orange juice, Worcestershire and 1/2 cup cilantro and bring to boil. Add chicken and simmer, covered, over medium-low heat until meat registers 160°, 10-15 minutes, flipping chicken halfway through cooking. Transfer to plate and tent with foil. Increase heat to medium-high and cook until liquid is reduced to 1/4 cup, about five minutes. Off heat, whisk in mustard. Using two forks, shred chicken into bite-sized pieces and return to skillet. Add remaining cilantro to skillet and toss until well combined. Season with salt and pepper. Serve with tortillas. To warm tortillas wrap in foil and heat in 350° oven for 15 minutes. Top tacos with shredded lettuce, grated cheese, diced avocado, tomato and sour cream. Serves six.