bean and barley salad

Ingredients

• 3/4 cup quick-cooking barley
• 1 can (16 ounces) kidney beans, rinsed and drained
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (11 ounces) whole kernel corn, drained
• 1 large sweet red pepper, finely chopped
• 6 green onions, chopped
• 1/3 cup minced fresh cilantro
• DRESSING:
• 3/4 cup olive oil
• 1/3 cup red wine vinegar
• 2 garlic cloves, minced
• 1-1/2 teaspoons chili powder
• 3/4 teaspoon salt
• 3/4 teaspoon ground cumin
• 1/4 to 1/2 teaspoon crushed red pepper flakes
• 1/4 teaspoon pepper

Directions

• Prepare barley according to package directions. Transfer to a large bowl; stir in the beans, corn, red pepper, onions and cilantro. In a small bowl, combine the dressing ingredients. Pour over salad; toss to coat. Chill until serving. Yield: 12 servings (3/4 cup each).

Taste of Home April,May 2010 p. 28

Boiled Peanut Hummus

Makes: 1 cup | Total Time: 25 min

INGREDIENTS:

1 cup shelled boiled peanuts

2 Tbsp. chopped fresh cilantro

2 Tbsp. fresh lime juice

2 Tbsp. peanut butter

1 1/2 tsp hot sauce

1 tsp. minced fresh garlic

1/4tsp. ground cumin

2 Tbsp. olive oil

1 Tbsp. toasted sesame seeds

Process first 7 ingredients in a food processor until coarsely chopped, stopping to scrape down sides. With processor running, pour olive oil through food chute in a slow, stead stream, processing until mixture is smooth. Stir in up to 5 Tbsp. water, 1 Tbsp. at a time, for desired consistency. Stir in sesame seeds. Serve with rice crackers, vegetable strips.

from Southern Living February 2011 p.90

Simply Deviled Eggs ( a healthy alternative)

Simply Deviled Eggs

Makes: 2 dozen | Prep Time: 25 min | Total Time: 40 min

INGREDIENTS:

12 large eggs

1/2 cup fat-free greek yogurt

2 oz. 1/2 less fat cream cheese

1 Tbsp. chopped fresh parsley

1 tsp. Dijon mustard

1/8 tsp salt

1. Place eggs in a single layer in a stainless steel saucepan. (Do not use notstick.) add water to depth of 3 inches. Bring to a rolling boil, cook 1 minute. Cover, remove from heat and let stand 10 minutes. Drain.

2. Place eggs under cold running water until just cool enough to handle. Tap eggs on teh counter until cracks form; peel.

3. Slice eggs in half lenghwise, and carefully remove yolks. Mash together yolks, yogurt, and next 4 ingredients until smooth using a fork. Spoon yolk mixture into egg white halves. Serve immediately or cover and chill 1 hour before serving.

Lemon-Basil Pasta

25 Min prep time

ingredients

10 oz. dried linguine or desired pasta

1 19-oz. can white kidney (cannellini) beans, rinsed and drained

1/2 of a lemon

3 Tbsp. olive oil

1 cup packed fresh basil leaves

directions

1. Cook pasta according to package directions, adding beans for the last 2 minutes of cooking time. Remove 1/2 cup of the cooking liquids; set aside. Drain pasta and beans; cover to keep warm.

2. Meanwhile, finely shred peel from the lemon half (about 2 teaspoons). In a small skillet heat 1 tablespoon of the oil over medium heat. Add lemon peel; cook and stir 1 minute, or until lightly golden.

3. In a food processor combine cooked lemon peel, basil, the remaining 2 tablespoons olive oil, the juice from the lemon half, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover and process until smooth. Add reserved cooking liquid, 1 tablespoon at a time, until desired consistency, processing mixture after every addition.

4. To serve, toss hot cooked pasta mixture with lemon-basil mixture. Makes 4 servings.

nutrition facts

Calories452, Total Fat (g)10, Saturated Fat (g)1, Monounsaturated Fat (g)7,Polyunsaturated Fat (g)1, Sodium (mg)648, Carbohydrate (g)75, Total Sugar (g)4,Fiber (g)9, Protein (g)18, Vitamin C (DV%)21, Calcium (DV%)10, Iron (DV%)26,Percent Daily Values are based on a 2,000 calorie diet

From Better Homes and Gardens

Grilled Chicken and Creamy Corn

ingredients

• 2 Tbsp. olive oil
• 1 tsp. smoked paprika
• 3 fresh ears of sweet corn
• 4 skinless, boneless chicken breast halves
• 1/3 cup sour cream
• Milk
• 1/4 cup shredded fresh basil

directions

1. In small bowl combine olive oil and paprika. Brush corn and chicken with oil mixture. Lightly sprinkle salt and pepper. Grill directly over medium coals for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once.

2. Carefully cut kernels from cob by firmly holding the corn at the top (using a kitchen towel to grip, if necessary) and slicing downward with a sharp knife. Transfer to bowl; stir in sour cream. Season with additional salt and pepper. Stir in milk to desired creaminess. Slice chicken breasts. Serve with corn; sprinkle shredded basil. Serves 4.

nutrition facts

• Calories309,
• Total Fat (g)13,
• Saturated Fat (g)4,
• Monounsaturated Fat (g)6,
• Polyunsaturated Fat (g)2,
• Cholesterol (mg)89,
• Sodium (mg)238,
• Carbohydrate (g)14,
• Total Sugar (g)2,
• Fiber (g)2,
• Protein (g)36,
• Vitamin A (DV%)0,
• Vitamin C (DV%)12,
• Calcium (DV%)4,
• Iron (DV%)9,
• Percent Daily Values are based on a 2,000 calorie diet

Four-Bean Salad

Ingredients

• 1/2 cup vegetable oil
• 1/2 cup honey
• 1/2 cup vinegar
• 1 tablespoon water
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 (15 ounce) can kidney beans, rinsed and drained
• 1 (15 ounce) can garbanzo beans, rinsed and drained
• 1 (14.5 ounce) can wax beans, drained
• 1 (14.5 ounce) can green beans, drained
• 1/4 cup chopped onion
• 1 (2 ounce) jar chopped pimientos, drained

Directions

1. In a medium bowl, combine the first six ingredients; mix well. Add remaining ingredients; toss to coat. Cover and chill for at least 6 hours.

Grandma's Sweet Potato Casserole

INGREDIENTS:
6 cups mashed sweet potatoes

2 cups sugar

1 tsp salt

4 eggs

5 Tbsp butter

1 cup milk

2 tsp vanilla

DIRECTIONS:

Mix together and put into a baking dish

TOPPING:

2 cups brown sugar

2/3 cup flour

2 cups chopped nuts (pecan or walnut)

5 Tbsp butter

TOPPING DIRECTIONS:

Combine above ingredients and sprinkle on top of potato mixture.

Bake uncovered for 35 minutes at 350 degrees

Broccoli and Rice Casserole

Prep: 15 minutes | Bake: 30 minutes

INGREDIENTS

• 1-1/2 cups water
• 1/2 cup butter, cubed
• 1 tablespoon dried minced onion ( or 1 med onion finally chopped)
• 2 cups uncooked instant rice
• 1 package (16 ounces) frozen chopped broccoli, thawed
• 1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted
• 1 jar (8 ounces) process cheese sauce
• 4 oz mushroom pieces

DIRECTIONS

• In a large saucepan, bring the water, butter and onion to a boil. Stir in rice. Remove from the heat; cover and let stand for 5 minutes or until water is absorbed.
• Stir in the broccoli, soup and cheese sauce. Transfer to a greased 2-qt. baking dish. Bake, uncovered, at 350° for 30-35 minutes or until bubbly. Yield: 8 servings.

Nutrition Facts: 1 cup equals 315 calories, 20 g fat (12 g saturated fat), 49 mg cholesterol, 832 mg sodium, 28 g carbohydrate, 3 g fiber, 7 g protein.

Pink Frosted Salad

From Jane Turner

INGREDIENTS:

1 can whole cranberry sauce

8 oz cream cheese, softened

1 cup chopped pecans

Small container cool whip, thawed

2 Tablespoons mayonnaise

3 Tablespoons sugar

1 small can crushed pineapple, drained

DIRECTIONS:

Soften cream cheese. Blend in mayo and sugar, add cranberry sauce, pineapple and nuts. Fold in coolwhip. Freeze.

Thaw before serving.

Roasted Red Potatoes with Bacon & Cheese

Prep: 15 minutes | Total: 1 hour 10 min

what you need

1/2 cup KRAFT Light Ranch Dressing

1/2 cup KRAFT 2% Milk Shredded Cheddar Cheese

1/4 cup OSCAR MAYER Real Bacon Bits

2 lb. small red potatoes (about 6), quartered

1 Tbsp. chopped fresh parsley

make it

HEAT oven to 350°F.

MIX first 3 ingredients in large bowl. Add potatoes; toss to coat.

SPOON into 13x9-inch baking dish sprayed with cooking spray; cover.

BAKE 55 min. or until potatoes are tender, uncovering after 40 min. Sprinkle with parsley.

kraft kitchens tips

SUBSTITUTE

Prepare using KRAFT 2% Milk Shredded Colby & Monterey Jack Cheeses.

SUBSTITUTE

Substitute chopped fresh rosemary for the parsley.

SUBSTITUTE

Prepare using 4 slices OSCAR MAYER Bacon, cooked and crumbled.

Parmesan Pull-Apart Bread

INGREDIENTS:

3 tablespoons margarine, melted, divided

1/2 cup grated Parmesan cheese

1 10-ounce package refrigerated buttermilk flaky biscuits (10 count)

DIRECTIONS:

1. Preheat oven to 350 degrees. Brush 1 teaspoon of teh margarine over the bottom and sides of 7 1/2 x 3 1/2 x 2 1/4 inch nonstick loaf pan.
2. Spoon cheese into small bowl; cut each biscuit into quarters. One at a time, dip each biscuit quarter into remaining margarine, then into cheese, turning to lightly coat all sides and using all of the margarine and cheese.
3. In prepared loaf pan, layer coated biscuit quarters with edges touching; bake until loaf is browned, 30-35 minutes. Invert loaf pan onto serving platter; let stand in pan for 1 minute. Carefully remove pan, serve bread warm.

Nutrition: 123 Calories, 8g fat, 0.4g fiber Weight Watchers 3 points

Greek Chick-Pea Salad

INGREDIENTS:

1 15 oz. can chick-peas, rinsed and drained
1 small tomato, seeded and chooped
1/2 cup diced peeled cucumber
2 green onions with green tops, sliced
1/4 cup coarsely chopped Italian parsley
2 Tablespoons red wine vinegar
2 Tablespoons extra virgin olive oil
1/4 cup (1 ounce) crumbled feta cheese
1/4 teaspoon freshly ground pepper

DIRECTIONS:

1. Combine the chick-peas, tomato, cucumber, onions and parsley in a medium bowl.

2. In a small bowl, whisk together the vinegar and oil, pour over the bean mixture and toss well to mix. Just before serving, sprinkle the salad with cheese and pepper.

Acorn Squash and Apples

Prep Time: 20 min Cook Time: 15 min Ready in 35 min

Ingredients

1 acorn squash

2 apples, cored and sliced

1 tablespoon butter

2 tablespoons brown sugar

1 tablespoon finely chopped walnuts

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

Directions

1. To easily peel the acorn squash without losing a lot of vegetable, gently drop the squash in a large pot of boiling water, and boil for 15 minutes. Pour off the boiling water and fill with cold water and let sit 5 minutes to cool. When cool enough to handle, use a knife to slice off the peel on the ridges and use a teaspoon to dig out the peel in the valleys. Slice the squash in half and remove the seeds and stem. Then slice the halves into sections and finally cut into 1 inch chunks.


2. Place the squash chunks into a large microwave-safe bowl along with the apples. Dot with pieces of butter. Sprinkle the brown sugar, walnuts, salt and cinnamon over the top. Cover with plastic wrap, and poke a few holes in it for ventilation.


3. Cook in the microwave for 7 1/2 minutes on full power. Remove, uncover, and stir. Return to the microwave, and cook for another 7 1/2 minutes on full power, until tender. Serve hot.

Footnotes

Variations

• You could use butternut squash for variety. Pecans work well in this recipe instead of walnuts. Honey or maple syrup can used with or instead of the brown sugar.


• If you prefer roasted squash, you can place this (uncovered) in the oven at 350 degrees F (175 degrees C) for just under an hour. But be sure to add 1/4 cup of water to the recipe before baking.

Peas with Mushrooms

Ingredients

• 1 small onion, chopped


• 2 cloves garlic, minced


• 2 tablespoons butter


• 1 (10 ounce) package frozen green peas, thawed


• 1 (4.5 ounce) jar sliced mushrooms, drained


• 1 teaspoon white sugar


• 1/2 teaspoon salt


• 1/4 teaspoon dried thyme


• 1 pinch black pepper

Directions

1. Cook peas according to package directions. Set aside.


2. Melt butter in a skillet over medium heat. Saute onion and garlic in butter until tender, about 5 minutes. Stir in the peas and mushrooms, then season with sugar, salt, thyme and pepper. Reduce heat to low, and cook just until heated through.