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2 tbsp   butter

2 lg         leeks (white and pale green parts only) -- if there are only small    leeks, use 4 or 5 small

2 lg         russet potatoes

1 qt.       low sodium chicken broth

½ cup    heavy cream

chives   chopped for garnish

In dutch oven over medium high heat, melt the butter and sauté the leeks until soft, about 3 to 5 minutes. Add the potatoes and stock and cook until the vegetables are cooked through and beginning to fall apart, about 15 to 20 minutes. Using an immersion blender, submerge in the soup and puree until smooth. If using a blender, ladle the soup into the blender and blend until smooth but with some small chunks remaining.  (You may have to do this in 2 batches.)   Add the cream and blend to combine, then check for seasoning and add salt and pepper to taste. Serve hot ladled into soup bowls and topped with some of the chopped chives.

Submitted by Buddy

1 can - 15 oz. Pink Salmon

4 Tbsp. finely chopped red onion

2 slightly beaten egg whites

¾ cp of oats

1/8 cp parsley flakes

1 ½ tsp. garlic powder

1 ½ tsp. Prepared mustard

2 Tbsp. lemon juice

2 Tbsp. milk

Remove skin from Salmon, leave bones in for

extra calcium. Put everything into bowl and

Mix well. Shape into 8 patties. Brown patties

with small amount of olive oil in iron skillet (opt.)

for extra iron.

* Drizzle with Lite Honey Mustard Dressing

If desired.

Submitted by Sharon

2 lbs. red potatoes, cut into 3/4 inch chunks

4 eggs (yolks removed after cooking)

Water

3/4 cup fat free plain yogurt

2 tsp. Dijon mustard (optional)

1 tbsp. plus 1 tsp. extra virgin olive oil

2/3 cup chopped whole green onions

3 tbsp. finely chopped flat leaf parsley

1/2 tbsp. finely chopped fresh tarraon

 Salt and pepper to taste

Place potatoes and eggs in a large pot.  Add enough cold water to exceed the top of potatoes by 2 inches.  Place the pot over high heat and add one tsp. of salt.  Bring water to boil and cook uncovered until potatoes are tender. approximately 20-30 minutes.

Drain potatoes and eggs in colander and allow them to cool.  Meanwhile, in a small bowl whisk together the yogurt and mustard.  Slowly whisk in the olive oil.  Add the onions , parsley, tarragon and stir until combined.

Remove eggs and transfer the potatoes to a large bowl  Peel eggs, remove yolks and cut egg whites into small pieces, add egg whites to potatoes in bowl.  Pour dressing over potatoes and egg whites.  Mix well with a wooden spoon breaking some of the potatoes so some of them are a bit mashed and ingredients are well combined.  Season to taste with salt and pepper.   Garnish with chopped parsley. Refrigerate for a least one hour or up to two days.  Makes 6 servings.

**When I don't have whole green onions I use 1/2 to 3/4  of cup grated yellow onion.  If your salad is a bit dry I sometimes add a tbsp.of low fat mayo to add a bit more flavor and moisten up, only if needed.  If you slightly mash some of the potatoes in this salad is gives it a creamier texture thus requiring less dressing/mayo.  Large chunks of potatoes seem drier and require more added fat and calories to be added for a similar result.

Sibmitted by beachlvin

3/4 lb. boneless lean pork

nonstick spray coating

1 large onion, chopped

1 bay leaf

1 tbsp. instant beef or chicken bouillon

1/2 tsp. dried thyme, crushed

1/2 tsp. paprika

2 cloves garlic, crushed

1 & 1/4 lbs. sweet potatoes (4 smalll), peeled and cubed

8 oz. fresh mushrooms, sliced

1 12 oz. pkg. frozen mixed vegetables

l tbsp. cornstarch

1 tbsp. cold water

Trim any fat from pork.  Cut into 1/2" cubes.  Spray a cold Dutch oven with nonstick coating.  Preheat the Dutch oven.  Add pork.  Cook and stir until pork is brown.  Drain, Wipe Dutch over with paper towels.

Carefully add 2 & 1/2 cups water to Dutch oven.  Stir in onion, bay leaf, bouillon granules, thyme, paprika, garlic, and 1/4 tsp. pepper.  Bring to boil, reduce heat.  Simmer for about an hour.

Stir in sweet potatoes, mushrooms, and frozen mixed vegetables.  Return to boiling; reduce heat.  Simmer covered about 15 minutes or until potatoes and  veggies are tender.

Stir together cornstarch and water.  Stir into pork mixture.  Cook and stir until thickened and bubbly.  Cook and stir for 2 minutes longer. Discard bay leaf. 

Serves 4.

Submitted by beachlivin

Mexican Chicken Spaghetti

1/2 teaspoon olive oil, 1 pound ground chicken breast (skinless), 1/2 cup onions (chopped), 1/2 cup bell peppers (chopped), 15 ounces tomato sauce, 4 cups distilled water, 1 envelope taco seasoning mix, 8 ounces thin whole wheat spaghetti (uncooked), 1/2 cup fat-free cheddar cheese (shredded).

Heat oil in a 12" skillet over medium heat.  Add chicken, onions, and bell peppers.  Cook until chicken is no longer pink and vegetables are tender.  Stir in water, tomato sauce and taco seasoning mix.  Bring to a boil.  Add the uncooked spaghetti.  Reduce heat covered and simmer until spaghetti is tender, about 25 minutes.  Sprinkle with cheese.

Yum Yum!!!

Submitted by Paula

Seafood Paella

Ingredients:

6 cups Seafood Broth (hot)

1 tsp saffron

2 lbs codfish (cut in bite size pieces)

12 lg sea scallops (cut in quarters)

12 shrimp (with the shells on)

1/2 cup soy chorizo (crumbed)

2 tbsp parsley (chop fine)

7 cloves garlic (chop fine)

2 tbsp sweet paprika

6 tbsp olive oil

1 onion (chop small)

1 red pepper (chop small)

1 green pepper ( chop small)

1 lg tomato (cut up small)

1 bottle pimentos

1 can black olives (sliced)

oregano  added to taste

In frypan

1)Brown the fish in 4 tbsp of olive oil, do not cook through and set aside.

2)Add 2 more tbsp of olive oil and cook the soy chorizo, set aside.

3) In large paella pan, add 4 tbsp of broth and saute onions, peppers,saffron

until soft, then add the tomato.

4)Now add the rest of the seafood broth, bring to boil, add fish and

scallops, but not the shrimp at this time.

5) Add the rice, simmer about 25 min until rice is cooked.

6) Now add Shrimp, and remove from heat when shrimp are cooked. Add chorizo when you add the shrimp.

7) Add Pimentos, and sprinkle with black olive slices.

8) Sprinkle with oregano to taste.

9)Cover for 10-12 min.

Note:

* You may need to add water to keep  the rice moist while you cook the

shrimp.

Enjoy with a fresh mixed green salad.

Submitted by jahra

Prep time: 10 minutes

• Cook time: 15 minutes
• Serves:4
• 2 large avocados, cut and peeled
• 3 Tbsp. freshly squeezed lime juice or lemon juice
• 3-4 Tbsp. extra virgin olive oil
• 1 Tbsp. minced scallions or green onion
• 1 Tbsp. minced parsley
• 1 teaspoon Dijon mustard or to taste
• Salt and pepper to taste
•  4 salmon fillets

Ingredients

Preparation

1 Put avocado pieces and lime juice into a food processor or blender and pulse until blended. Slowly add olive oil, pulsing, until you reach desired consistency of sauce. Add minced scallions (or green onions) and parsley, pulse just until combined. Remove to a bowl, add mustard, salt and pepper to taste.

2 Coat the bottom of a sauté pan with oil, heat on medium high. Season both sides of the salmon fillets with salt and pepper, carefully lay the salmon into the pan, skin side down. Cook the salmon until about medium well, 4-5 minutes per side.

Serve salmon with avocado sauce

4 serving(s) Fresh Green Beans, or Green Giant frozen steam bag (1)

1 tsp olive oil,

1 clove of garlic minced   

1/4 cup(s) (chopped), sauté onions until translucent   

1/2 tsp crushed red pepper flakes, (or to taste)

1/2 tsp table salt (to taste)

Add olive oil to pan, then add minced garlic, onions to pan cook until onions are translucent, then add red pepper flakes. Add steamed green beans to pan, stir until coated with olive oil. Add salt (if desired) just before serving.

Submitted by christina

6 egg whites beaten

2 cups cut up red, yellow peppers and onion

1 med. zucchini, grated

1/2 cup grated fat free mozerella cheese

1 & 1/2 cups fresh spinach, chopped

1 cup crab delights, flaked (fake crabmeat)

Cook peppers, onion and zucchini in med. non stick pan till water is absorbed.

Beat egg whites

Heat large nonstick frying pan and spray with olive oil spray over medium heat.  Add egg whites in a thin layer.  When whites start to cook add the mozerella cheese.  When almost done add the rest of ingredients to center of pan, fold over and cook until all is hot.  Serve with whole grain bread.  This is great for dinner.

Submitted by beachlivin