Crisp Summer Salad

We had corn on the cob the other night with our dinner and had a few ears left over. The next day I was looking through the fridge to figure out what to make for lunch and I noticed some cucumber and tomatoes that my neighbor had given me from their garden. I decided that since it was so hot I would come up with a summer salad to cool me down and still please my palate. I remembered the ideal summer salad in Gulf Coast Favorites–this salad is so easy and so refreshing… and you probably have all of the ingredients already on hand! I hope you enjoy it as much as I did.

Crisp Summer Salad from Gulf Coast Favorites cookbook

I started with leftover corn on the cob and created a dish bursting with color, crispness, and flavor. Perfect for summer!

Makes 6 (2/3 Cup) Servings

11/2 cups fresh or frozen corn
1 cup chopped tomatoes
1 cup chopped peeled cucumber
1/3 cup shelled edamame, cooked according to directions and drained
½ cup chopped red onion
1/3 cup chopped avocado
2 tablespoons lime juice
1 tablespoon olive oil
Salt and pepper to taste

1. In a bowl, combine corn, tomatoes, cucumber, edamame, red onion, and avocado.

2. In a small bowl whisk together lime juice and oil. Toss with corn mixture and season to taste.

Nutritional Information Per Serving
Calories 92
Calories from Fat 4g
Saturated Fat 1g
Cholesterol 0mg
Sodium 9mg
Carbohydrate 12g
Dietary Fiber 3g
Sugars 3g
Protein 3g
Diabetic Exchanges ½ starch, 1 vegetable, ½ fat

Terrific Tidbit: Look for frozen shelled edamame in the frozen vegetables section.

Mac and Cheese

Mac and Cheese these days might be one of the most popular sides.  When you go to a restaurant, there are all kinds of specialty dishes.  I have the solution for you to make Mac and Cheese at home and you don’t have to even boil the pasta–talk about step-saving.  No pots to wash!!  When Walmart wanted a real family favorite at an affordable price-this was it and using the Great Value brand.  I always use reduced fat shredded cheese as you get the cheesy flavor with all the health benefits and not the fat. Great Value does have reduced-fat Cheddar cheese.   Try whole wheat pasta one time, for me please???  I can’t wait for you to try this simple recipe-let me know what you think!

One Step Macaroni and Cheese

Prep Time: 5 minutes
Cook Time: 1 hour, 10 minutes
Meal Occasion: Lunch/Dinner
Makes 10 – 12 servings
Serving size 1 cup
Cost Per Serving: less than $1

Ingredients:
5 cups Great Value skim milk
1 egg
3 tablespoons Great Value sugar
1 tablespoon Great Value butter, melted
1 (16-ounce) package Great Value whole wheat elbow macaroni
Great Value salt and pepper to taste
2 cups Great Value reduced-fat shredded Cheddar cheese

Instructions:
1. Preheat oven 350°F.
2. In bowl, whisk together milk, egg, and sugar.
3. In 2-quart oblong baking dish, combine remaining ingredients, reserving some cheese for later, if desired. Carefully pour milk mixture over macaroni and stir well.
4. Bake, covered, 60-65 minutes or until all liquid is almost absorbed. Uncover, add remaining cheese, and continue baking about 5 minutes more, or until cheese melts.

Tips:
• All in one dish with no boiling pasta—toss together, cover and bake.
• Make this recipe your own by using different Great Value cheeses, adding ground turkey, or chopped veggies.

Roasted Vegetable Primavera with Pasta

Prep Time: 10 minutes
Cook Time: 40 minutes
Meal Occasion: Dinner
Makes 6 servings
Serving size 1 cup
Cost Per Serving: less than $2

2 (16-ounce) Great Value frozen California style vegetables, defrosted
1 pint grape or cherry tomatoes
1 teaspoon Great Value minced garlic
3 tablespoons Great Value olive oil
Great Value salt and pepper to taste
1 (8-ounce) package Great Value penne (whole wheat)
3 tablespoons grated Great Value Parmesan cheese
2 teaspoons Great Value dried basil leaves

Instructions:
1.Preheat oven 450°F.
2.Line baking sheet with foil. Spread defrosted vegetables, tomatoes, and garlic on baking sheet. Toss with olive oil and salt and pepper to taste. Roast in oven 35–40 minutes.
3.Meanwhile, cook pasta according to package directions. 
4.Ladle out about 1 cup of the pasta cooking water and reserve. Drain pasta and add to pan, mixing with vegetables and basil.  Add reserved pasta cooking water for more sauce, if desired.  Sprinkle with Parmesan, toss well.

Tips:
•Easy clean up—always line your pan with foil.
•Set aside some of the pasta water – add to the dish if the sauce seems dry.

Click here to view the embedded video.

Pizza Rice

Prep Time: 5 minutes
Cook Time: 30 minutes

Makes 4-6 servings

Serving size one cup  1 cup
Cost Per Serving: less than $1

1 (14 1/2-ounce) can Great Value Italian diced tomatoes, with juice
1 teaspoon dried Great Value oregano leaves
4 cups cooked Great Value brown rice
1 cup Great Value shredded mozzarella cheese
 
1.In large nonstick skillet, heat tomatoes with oregano over low heat. 
2.Stir in cooked rice (follow recommended directions on bag or box), and cheese. Cook over low heat until well heated and cheese is melted, stirring, about 3- 5 minutes. Serve.

Tips:
Using Great Value brown rice makes this dish just a little healthier because it adds fiber.

Click here to view the embedded video.

Louisiana Dirty Rice

Prep Time: 10 minutes
Cook Time: 30 minutes (brown rice takes about an hour to cook)

Makes 4-6 servings

Serving size 1 cup
Cost Per Serving: less than $2

1 pound ground sirloin
2 stalks celery, chopped
1 onion, chopped
1 green bell pepper, seeded and chopped
1 teaspoon of Great Value minced garlic
1 tablespoon Great Value Worcestershire sauce
1/4 teaspoon Great Value pepper
1 cup uncooked Great Value brown rice
1 3/4 cups Great Value beef broth

In large nonstick skillet, cook beef, garlic, celery, onion, and green pepper over medium heat until meat is done and vegetables are tender.
Add Worcestershire sauce and pepper, stirring well. Add broth and rice, mixing well. Bring to boil; reduce heat, cover, and cook about an hour or until rice is done.

This Strawberry Kugel recipe is SO GOOD and I look forward to it every year.  I did trim the recipe down a bit so it is better for you!  The recipe comes from one of my mother’s friends who is deceased but was such a cooking inspirtaion to me growing up. I hope you enjoy it too.

Strawberry Kugel
A tradition in our family

1 (1 pound) box matzah
4 eggs
4 egg whites
1/4 cup sugar
1 teaspoon salt
1/4 cup canola oil
3 (10-ounce) packages frozen strawberries, thawed

1. Preheat oven 350°F.  Coat 13x9x2-inch baking dish with nonstick cooking spray.
2.  Soak whole matzos in water to cover; drain when soft.  In bowl, beat together eggs, sugar and salt; set aside. 
3.  In prepared dish, layer soaked matzo and strawberries.  Pour egg mixture on top and bake 45 minute-one hour.

Makes 4 servings

 1 (16-ounce) package frozen stir fry vegetables, defrosted
2 cups cubed peeled sweet potatoes (Louisiana yams)
1 tablespoon olive oil
Salt and pepper to taste
1 1/4 cups vegetable broth
1/3 cup all-purpose flour
1 cup skim milk
1 teaspoon thyme
Salt and pepper to taste
6 sheets phyllo dough or reduced fat crescent rolls

1.Preheat oven 450°F.  Line baking sheet with foil and toss together vegetables and sweet potatoes with olive oil.  Roast 25-30 minutes or until starting to brown.  Stir once while cooking.
2.Meanwhile, in nonstick pot, add flour and gradually whisk in milk.  Add broth and cook over medium heat until mixture comes to a boil.  Add thyme and season to taste.  Reduce heat and cook, stirring 3-5 minutes or until thickened.  
3.When vegetables are roasted and tender add to milk mixture.  Remove from heat and transfer mixture to a 9 x 9 x 9-inch baking dish coated with nonstick cooking spray. Cover with phyllo dough-spraying with nonstick cooking spray between layers.  Bake 30 minutes or until phyllo is lightly browned.

Louisiana sweet potatoes and cornbread combine for the ultimate stuffing

Christmas is not far away and I am starting to make my grocery list ahead of time. Traditionally families have cornbread dressing and sweet potato casserole, but I just cannot shy away from this Yam Cornbread Stuffing…why not have the best of both?! What could be better than naturally sweet yams and cornbread team up for a mouthwatering savory stuffing – you will never believe its diabetic-friendly—which is really the healthiest way to eat! For a time-efficient approach, prepare the cornbread and toast the pecans a day ahead.  And you can even purchase premade cornbread for a time-saver. Sweet potatoes are loaded with fiber, vitamins and minerals pack this dish with nutrition. Look for Louisiana yams–the sweetest of sweet potatoes.

Yam Corn Bread Stuffing from trim&TERRIFIC Diabetic Cooking

The combination of fresh sweet yams, cornbread, ginger, and toasty pecans will make this stuffing recipe a new fall favorite.

10 servings/serving size: 3/4 cup

2 tablespoons canola oil

2 cups peeled chopped Louisiana sweet potatoes (yams)

1 cup chopped onion

1 cup sliced celery

1/4 cup chopped fresh parsley

1 teaspoon ground ginger

5 cups crumbled cooked cornbread

1/4 cup chopped pecans, toasted

1/2 cup fat-free low-sodium chicken or vegetable broth

1. Preheat oven 375°F.

2. In large skillet coated with nonstick cooking spray, heat oil over medium heat. Sauté sweet potatoes, onion, celery 7-10 minutes, or until just tender. Stirring frequently.

3. Spoon mixture into large mixing bowl. Stir in parsley and ginger. Add cornbread and pecans, toss gently to coat. Add broth to moisten.

4. Place stuffing in 3-quart casserole dish coated with nonstick cooking spray. Bake, uncovered, 35-45 minutes, or until heated through. Serve.

Nutritional information per serving

Calories 242, Protein (g) 4, Carbohydrate (g) 36, Fat (g) 9, Calories from Fat (%) 79, Saturated Fat (g) 1, Dietary Fiber (g) 3, Sugars (g) 12, Cholesterol (mg) 6, Sodium (mg) 334, Diabetic Exchanges: 2 1/2 starch, 1 1/2 fat

Terrific Tidbit: Premade cornbread from the bakery department of your supermarket works fine in this recipe. You can prepare this stuffing ahead of time and refrigerate it up to 3 days, then bake it when you’re ready to serve.

Ingredients

4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes
1 1/2 cups zucchini, cut into small chunks
1 small red onion, cut into small chunks
1 (6-ounce) package portabella mushroom slices, halved
2 tablespoons olive oil
Splash of Nakano seasoned rice vinegar
Salt to taste

Instructions
1. Preheat oven to 425°F. Coat baking sheet with nonstick cooking spray or line with foil.
2. In large bowl, combine sweet potatoes, zucchini, onion, and mushrooms. Toss with olive oil to coat vegetables. Sprinkle with taco seasoning, toss and spread vegetables on baking sheet.
3. Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.

Makes 6-8 servings
Food Facts
Calories 110
Protein (g) 2
Carbohydrate (g) 17
Fat (g) 4
Calories from Fat (%)31
Saturated Fat (g) 1
Dietary Fiber (g) 3
Cholesterol (mg) 0
Sodium (mg) 209
Diabetic Exchanges: 1 starch, 0.5 fat

Makes 6- 8 servings
Food Facts

Calories 200
Protein (g) 4
Carbohydrate (g) 29
Fat (g) 9
Calories from Fat (%) 41
Saturated Fat (g) 1
Dietary Fiber (g) 5
Sugars (g) 8
Cholesterol (mg) 2
Sodium (mg) 276
Diabetic Exchanges: 1.5 starch, 1.5 vegetable, 2 fat