Serving Size : 8
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1 bag Cauliflower, Frozen -- (16-ounce)
4 Pieces Egg -- hard boiled chopped (optional)
2 stalks celery -- chopped
3 green onions
3 tablespoons mustard
1/2 cup mayonnaise
2 tablespoons Dill -- pickles relish(optional)
1/8 teaspoon celery seed -- (optional)
1/4 teaspoon pepper -- or to taste
1/2 teaspoon salt -- or to taste
1/8 teaspoon dill weed -- (optional)

• Cook the cauliflower until soft, but not mushy; drain well. Cool, and then cut in small pieces.
• Mix the mustard with the mayonnaise, and then mix all ingredients into the cauliflower.
• Chill at least 2 hours.

• 145 Calories;
• 14g Fat (83.1% calories from fat);
• 4g Protein;
• 3g Carbohydrate;
• 1g Dietary Fiber;
• 98mg Cholesterol;
• 325mg Sodium.

1. Cut the chicken diagonally into the larger pieces. Season with Mixture A. Tear the shimeji mushroom into small clusters & thinly slice the onion.
2. Heat 1 tbs of oil in a skillet, place the chicken skin side down first & pan-broil both sides until nicely browned. Remove from heat & set aside.
3. Add the remaining 1 tbs of oil & saute the onion. When tender, add the shimeji & saute a bit longer.
4. Pour the wine into the skillet, then put the chicken back. Reduce the heat to low, cover & braise for 2 to 3 mins. Add the heavy cream, then season w/ salt & pepper to taste. Turn off the heat when it starts to bubble.
   

Makes 8 servings
Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 8
Serving size: 1/8 recipe

1 recipe Meaty tomato sauce, prepared through step 3 (do not crumble the meatballs)
12 precooked lasagna noodles (about 8 oz)
2 cups part-skim ricotta cheese
2 (10-ounce) boxes frozen chopped spinach, thawed and squeezed dry
2 cups shredded part-skim mozzarella cheese
4 tablespoons grated Parmesan cheese


1. Preheat the oven to 375ｰF. Spray a 9 x 13-inch baking pan with nonstick cooking spray.
2. Separate the tomato sauce from the meatballs, transferring the meatballs to a medium bowl. Crumble the meatballs with a wooden spoon or your hands.
3. Spread about 1 cup of the sauce in the prepared pan; arrange a layer of lasagna noodles over the sauce. Evenly scatter 1/3 of the crumbled meatballs on top, and, with a small spoon, dollops of 1/3 of the ricotta. Scatter 1/3 of the spinach over the top, then sprinkle evenly with 1/4 of the mozzarella cheese and dot with another cup of the sauce. Repeat, ending with the remaining lasagna noodles. Top evenly with the remaining meatballs, ricotta, spinach, and tomato sauce; sprinkle with the remaining mozzarella and the Parmesan cheese.
4. Cover with foil and bake until bubbling, about 20 minutes; remove the foil and bake until lightly browned along the edges, 10 minutes more. Let stand about 10 minutes before cutting.

Calories 448
Calories from Fat 125
Total Fat 14g
Saturated Fat 8g
Cholesterol 85mg
Sodium 898mg
Carbohydrate 49g
Dietary Fiber 6g
Sugars 11g
Protein 33g

Makes 4 servings

1 pound lean ground beef
1 medium onion, chopped (about 1/2 cup)
2 medium zucchini, quartered, lengthwise and sliced
1 can (about 14 1/2 oz) stewed tomatoes
2 cups any Herb seasoned stuffing mix
2 tablespoons grated Parmesan cheese

1. In medium skillet over medium-high heat, cook beef and onion until beef is browned, stirring to separate meat. Pour off fat.
2. Add zucchini and tomatoes. Heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until zucchini is tender, stirring occasionally. Remove from heat.
3. Add stuffing and cheese. Mix lightly. Cover and let stand 5 minutes.

NUTRITION FACTS:
Calories 366(150 calories from fat)
Fat 17 g
Saturated Fat 7 g
Cholesterol 72 mg
Sodium 724 mg*
Carbohydrate 30 g
Dietary Fiber 3 g
Sugars 6 g
Protein 25 g

* 400 mg of sodium

Makes 4 servings
Serving Size: 1 chicken breast half, 1/2 cup rice, sauce

2 tablespoons all-purpose flour
1 1/2 teaspoons dried basil leaves, crushed
4 skinless, boneless chicken breast halves (about 1 lb)
1 tablespoon olive oil
1 can (10-3/4 oz) Campbells Healthy Request Condensed tomato soup
2 tablespoons Chablis or other white wine
2 tablespoons water
1/4 cup finely chopped green peppers
2 tablespoons grated Parmesan cheese
2 cups hot cooked rice

1. On waxed paper, combine flour and 1 tsp basil. Lightly coat chicken with flour mixture.
2. In 10-inch skillet over medium-high heat, in hot oil, cook chicken 10 minutes or until browned on both sides. Remove; set aside. Pour off fat.
3. In same skillet, combine soup, wine, water, and remaining 1/2 tsp basil. Heat to boiling. Return chicken to skillet. Reduce heat to low. Cover; cook 5 minutes or until chicken is no longer pink, stirring occasionally. Sprinkle with green pepper and cheese. Serve with rice.

NUTRITION FACTS:
Calories 340(65 calories from fat)
Fat 7 g
Saturated Fat 2 g
Cholesterol 74 mg
Sodium 341 mg
Carbohydrate 35 g
Dietary Fiber 1 g
Sugars 6 g
Protein 31 g

1 can tuna in water (unsalted) (Iodine Rich Foods)
1 cup chopped celery
1/2 cup chopped onions
1 tablespoon chopped parsley
1 egg
1 tablespoon unsalted mayonnaise (optional) ( Iodine Rich Foods)
1 cup Wheat Flakes or cornflakes (crushed finely)


In large bowl combine tuna, celery, onion, parsley, Wheat Flakes and /or Corn Flakes (crushed), egg, and mayonnaise. Shape into loaf and bake 1/2 hour at 350.

COOKING TIME: 1/2 hour
2 servings

NUTRITION FACTS:
Calories 195(31 calories from fat)
Fat 3 g
Saturated Fat 1 g
Cholesterol 138 mg
Sodium 130 mg
Carbohydrate 19 g
Dietary Fiber 2 g
Sugars 4 g
Protein 24 g

1/4 pound fresh fish, fillets (Haddock, Cod or Pollock may be used)
2 tablespoons chopped onions
1-1/2 teaspoons fresh chopped parsley
2 teaspoons fresh lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1 tablespoon unsalted margarine, melted
2 wedges fresh lemons
1 cup crushed Whole Grain Crispy brown rice

1. Preheat oven to 350ｰF.
2. Wash and dry fish.
3. Combine Whole Grain Crispy Brown Rice, chopped onion, parsley, garlic, paprika, 1 Tbsp margarine, and lemon juice. Toss to moisten the Whole Grain Crispy Brown Rice.
4. Lightly grease a 13 x 9 inch baking dish. Put 1/2 fish fillets into dish. Spoon stuffing mixture on fish. Top with remaining fillets. Brush fish with melted margarine. Dust with paprika.
5. Bake for 20 minutes or until fish flakes easily with fork. Remove from oven. Dust with paprika. Serve with wedge of lemon on the side.

COOKING TIME: 20 minutes
2 servings

NUTRITION FACTS:
Calories 230(61 calories from fat)
Fat 7 g
Saturated Fat 1 g
Cholesterol 61 mg
Sodium 89 mg
Carbohydrate 15 g
Dietary Fiber 1 g
Sugars 2 g
Protein 27 g

2 boneless skinless chicken breast halves (about 1 1/4 lb)
2 tablespoons margarine, divided
6 oz any kind Lower Sodium seasoned stuffing mix for Chicken
2/3 cup water

1. Brown chicken in 2 Tbsp of the margarine in large nonstick skillet.
2. Add contents of vegetable/seasoning packet, water and remaining 2 Tbsp margarine. Bring to boil. Reduce heat to low; cover and simmer 5 minutes.
3. Stir stuffing crumbs into skillet; cover. Remove from heat. Let stand 5 minutes.

COOKING TIME: 15 minutes
2 servings

NUTRITION FACTS:
Calories 433(148 calories from fat)
Fat 16 g
Saturated Fat 4 g
Cholesterol 86 mg
Sodium 613 mg*
Carbohydrate 32 g
Dietary Fiber 1 g
Sugars 5 g
Protein 37 g

* 400 mg of sodium

1/2 pound chicken breasts skinless, boneless
2 1/4 ounces cream of mushroom soup lowfat
1 sachet onion soup mix


Heat oven to 375 degree Celsuis. Arrange chicken in baking pan sprayed with nonstick cooking spray. Mix mushroom soup and dry onion soup mix. Spread evenly over chicken. Cover tightly with foil and bake for 30 minutes. Uncover and bake 45 minute longer or until done.

2 servings

preparation time: 5 minutes
cooking time: 15 minutes

INGREDIENTS:

• 1 lbs shrimps(Iodine Rich Foods)
• 1 small onions, finely chopped
• 1/4 cup of water
• 2 cloves garlic, minced
• 2 tbsp. oil
• 1/4 tsp. cayenne pepper
• 1 tbsp curry
• 1 tbsp tomato paste
• 3/4 cup thick coconut milk
• 1 tsp salt
• 1 tbsp lemon juice
  

1. Place shrimps in a small pan with 1/4 cup water. Bring to a boil. Lower heat to a very low, cover and let cook for 2 minutes.
2. Remove from heat. Shell, devein and cut each shrimps lengthwise.
3. Saute garlic and onions in oil over medium heat. Cook until onion is transparent.
4. Stir in tomato paste, curry and cayenne.
5. Gradually add coconut milk and stir until ingredients are well blended and smooth.
6. Add salt, lemon juice and shrimps. Cook stirring for 2 minutes. Serve hot with rice.

Ingredients:

2 onions
1 tomato
1 green pepper
salt
a bit of vinegar

marinade:
2 Tbsps vinegar
4 tbsps salad oil
dash salt & pepper

• Cut the onions into 1/4 inch (3/4 cm) thick slices and boil in salted and vinegared water for a short time.


• Drain.


• Blanch tomato, peel and remove seeds. Remove seeds from green pepper.


• Cut tomato and green pepper into 1/8 inch (1/2 cm) square pieces.


• Combine the ingredients for marinade and blend well.


• Put the onions, tomato and green pepper in the marinade and let stand for 30 minutes.
  
  *If desired, add lemon juice, soy sauce and spices to the marinade.

Ings:
9 pcs lasagna noodles
1 tbsp cooking oil
1/4 lb ground beef
1/4 lb ground pork
1/4 lb smoked or not smoked cooked ham, coarsely chopped
1 small onion, chopped
1 (14 oz) can spaghetti sauce
1 (8 oz) can tomato paste
1/4 cup heavy cream
1/2 cup grated parmesan cheese

Method:
Cook lasagna noodles according to package directions.
Meanwhile, sauté onions in hot oil until transparent. Add meats, stir to break up any lumps, cook until brown
Add spaghetti sauce and tomato paste and let simmer until lasagna noodles are ready.
Preheat oven to 350 degree Fahrenheit.
Stir in cream to simmer sauce, cook 2 minutes more. Pour 1/2 cup of sauce in bottom of baking dish about 11” x 7” x 2”, lay 3 noodles side by side, overlapping strips slightly, spread 1/3 of remaining sauce. Repeat until all noodles and sauce are used up.
Sprinkle top w/ grated cheese, cover with foil and bake in preheated oven for 30 minutes.

Ingredients:

500 g spaghetti
2 tbsp olive oil
2 med or 300 g onions, chopped
2 cloves garlic, crushed
500 g minced beef
2 x 400 g cans tomatoes
2 med or 240 g carrots, sliced
1 stick celery, sliced
1 med or 200 g green capsicum, chopped
1/4 cup or 60 ml tomato paste
1/2 cup or 125 ml dry white wine
1 small beef stock cube
1 cup or 250 g water

Add pasta to large pan of boiling water, boil, uncovered, until just tender; drain.
Heat oil in pan, add onions and garlic, cook, stirring, until onions are soft. Add mince, cook stirring, until browned.
Add undrained crushed tomatoes and remaining ingredients, simmer, covered, about 30 minutes or until vegetables are tender and sauce has thickened. Combine sauce w/ hot pasta; mix well.

I have two version of Spaghetti but this one is my favorite.

Ingredients:
1/4 sliced bacon, cut into 1 inch pieces
1 cloves garlic, minced
1 large onion, finely chopped
1/4 lb. ham, diced
500 g of ground beef
1 can or 6 oz. tomato sauce or spaghetti sauce
1/2 cup beef broth
1 small red bell pepper, finely chopped
1 can Vienna sausage or hotdog, quartered lengthwise
1 lb. spaghetti cooked according to package directions
Grated parmesan cheese
1/4 lb. sliced canned mushroom (optional)
1 can or 10 oz. cream of mushroom soup (optional) but I like to have this coz it’s so yummy for me.


Method:
Sauté the bacon over medium heat. Pour off all but 2 tbsp of drippings. Add garlic and onions and sauté for 1 minute. Add ground beef and ham and continue stir to break up any lumps, cook until brown
Add red bell pepper and sliced Vienna sausage or sliced hotdog, pour tomato sauce or spaghetti sauce and stir to combine all ingredients well. Simmer at low temperature about 10 minutes.
Add cream of mushroom sauce and beef broth. Let simmer for another 20 minutes. Correct the seasonings.
Place cooked spaghetti in a plate. Pour the spaghetti sauce and sprinkle grated cheese.
Serve hot with garlic bread or toast bread and tossed green salad.