Wegner's Seasoned Salt (a Lawry’s Seasoned Salt knock off, but better)

This is a blend of spices I put together as a substitute for Lawry's Seasoned Salt. We think this one is actually better. It is the base for our Spicy House Blend*

Mix all the ingredients together. I find a food processor with the chopper blade, or a blender, works best to make sure the marjoram and parsley are finely ground.

2 tablespoons ground pepper
1 tablespoon chicken bouillon powder
2 tablespoon sugar
1 teaspoon onion salt
2 teaspoons onion powder
1 tablespoon garlic powder
1 teaspoon cumin powder
1 teaspoon dry marjoram leaves
1 tablespoon minced parsley
1 teaspoon paprika
½ teaspoon curry powder
1 tablespoon chili powder
½ teaspoon nutmeg
½ teaspoon turmeric
½ cup salt

Store in an airtight shaker to retain freshness.

* See recipe

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Huevos Rancheros with Black Bean Puree *WP*

Ingredients:
For the salsa:
2 small tomatoes, seeded and chopped
1 small onion, chopped
1 medium jalapeno, chopped
1 clove garlic, chopped
1 tablespoon lime juice
1 teaspoon extra-virgin olive oil
1/2 teaspoon hot sauce
1/4 cup cilantro leaves chopped
Salt and freshly ground black pepper to taste

For the Black Bean Puree:
15 1/2 ounces canned black beans, drained and rinsed
1 clove garlic, smashed
1 teaspoon ground cumin
1/2 teaspoon lime juice
1 teaspoon extra virgin olive oil
a pinch salt
4 6" corn tortillas
1 tablespoon Smart Balance Lite Buttery Spread
8 eggs, room temperature
1/2 cup shredded low-fat Mexican cheese blend
4 teaspoons nonfat sour cream, for garnish

Directions:
Preheat oven to 350 degrees F.

For the Salsa:
In a small bowl mix together, tomatoes, onion, jalapeno, garlic, juice, olive oil, hot sauce, and cilantro. Season with salt and pepper, to taste.

For the Black Bean Puree:
In a food processor, blend all ingredients together
until smooth.

To Assemble:
You will need 4 4"x2" Ramekins. Stack tortillas on a cutting board. Using the bottom of the ramekin as a guide, cut 8 circles out of the tortillas. Spread the bean puree evenly on 1 side of each tortilla round. Place a round in each ramekin, bean side up. Crack 2 eggs into each of the 4 ramekins, followed by 1/4 cup of salsa, and 1/2 tablespoon each of Mexican cheese blend. Cover with another tortilla round, bean side down. Do not jam the dishes with too much. The eggs will expand during cooking and overflow.

Brush tops of each tortilla with butter and bake on a sheet tray for 25 minutes. Top with remaining cheese during the last 10 minutes of cooking. Cheese should be melted and golden on top. To serve, top with sour cream and salsa.

Number of Servings: 4

Nutritional Information: Per Serving: 417 Calories; 20g Fat (43.3% calories from fat); 25g Protein; 34g Carbohydrate; 9g Dietary Fiber; 438mg Cholesterol; 651mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 9 Fat; 0 Other Carbohydrates. 1

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Pasta al Forno *WP*

Ingredients:
2 cups whole wheat penne pasta (dry)
2 tablespoons extra-virgin light olive oil
1small onion -- finely chopped
3 cloves garlic -- chopped
1-1/2 cups of grape or cherry tomatoes, quartered (about 20)
3/4 cup half-and-half, fat free
2 pinches ground cinnamon
Salt and pepper to taste
3 ounces prosciutto -- 1 thick slice from deli, chopped
2 tablespoons chopped fresh basil
1/2 cup grated Parmesan cheese
Enough softened butter to coat a medium baking dish

Directions:
Cook pasta in a large pot of salted water to al dente on the chewy side. Whole wheat pasta will take about 9 minutes.

Preheat oven to 500 degrees F.

Saute diced prosciutto in a medium skillet until it starts to brown and remove it from the pan with a slotted spoon. Add the olive oil to the skillet and cook onions and garlic in oil 3 to 5 minutes, until the onion are clear. Add in the tomatoes and mash them a bit. When thoroughly heated, add cream and season sauce with cinnamon, salt and pepper. Add the prosciutto to sauce and stir in the cooked pasta and the chopped basil to combine. Coat a medium casserole with the butter. Adjust seasonings and transfer to to baking dish. Cover pasta with Parmesan and place in the oven for 10 minutes. Serve hot from oven.

Number of Servings: 4

Nutritional Information: Per Serving: 347.4 Calories; 15.8 Fat (29.7% calories from fat); 14.7g Protein; 37.1g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 721mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 21 1/2 Fat.

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King Ranch Chicken Casserole *WP*

The was originally a recipe from Eating Well which I modified for my family's taste.

Ingredients:
1 1/2 cups low sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
2 cans Ro-Tel Original Diced Tomatoes & Green Chilies (10.5 oz)
1/4 cup cilantro, freshly chopped
1/2 teaspoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
Salt & freshly ground pepper to taste
1 1/2 teaspoons canola oil
1 large onion, chopped
1 large sweet pepper, seeded and diced (red, yellow or green)
2 cloves garlic, minced
2 cups cooked chicken breast meat, diced
12 corn tortillas, cut in quarters
1 cup fat free cheddar cheese, shredded

Directions:
Preheat oven to 375°F.

Bring chicken broth to a simmer in a medium saucepan. Whisk together milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over medium, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, Ro-Tel Tomatoes & Chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with
salt and pepper. Set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, sweet pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3-5 minutes.

Spray a 3-qt shallow baking dish with Pam and line the bottom with half the tortillas. Top with half of the chicken and half of the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 minutes.

Serves 8

Nutritional Information: Per Serving: 274 Calories; 4.8g Fat (15.6% calories from fat); 20g Protein; 32.8g Carbohydrate; 4g Dietary Fiber; 43mg Cholesterol; 679mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

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Lemon Curd Tart *WP*

Ingredients:
1 1/2 cups Splenda
6 tablespoons cornstarch
1/4 teaspoon salt
1/2 cup freshly squeezed lemon juice
1/2 cup cold water
3 egg yolks, slightly beaten
1 1/2 cups boiling water
1 tablespoon margarine, imitation
1 - 9 inch graham cracker pie crust

Directions:
In medium saucepan combine Splenda, cornstarch and salt. Add lemon juice, cold water and egg yolks; stir in boiling water. Cook over medium heat, stirring constantly, until mixture begins to boil. Cook 2 to 3 minutes more. Stir in butter until melted. Remove from heat. Heat oven to 350ºF. Pour filling into pie shell. Bake 10 minutes. Cool completely on wire rack. Chill in the refrigerator a minimum of 1 hour before serving.

Makes 8-10 servings.

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Panini Grilled Barbecue Beef Sandwich *WP*

Ingredients:
1 tbsp Extra Virgin Light Olive Oil
1/4 chopped onion
1/4 cup chopped sweet peppers (red green or yellow)
1 garlic clove - minced
8 ounces precooked chopped beef brisket (without sauce)
1/2 cup yellow sweet corn (canned, fresh or frozen)
1/2 cup barbecue sauce
8 thin slices of whole wheat sourdough bread

Directions:
Sauté onion & peppers in a skillet on medium until onions are clear. Add the garlic and cook an another minute or two. Add the meat, corn & barbecue sauce. Cover and bring everything to a simmer on low for 5 minutes.

Divide mixture into 4 portions. Spread mixture on a slice of bread and top it with another slice. Place the sandwich on a hot Panini grill until the bread is toasted on each side.

Make 4 sandwiches

Nutritional Information: Per Serving: 307 Calories; 17g Fat (49.1% calories from fat); 13g Protein; 27g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 404mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 2 Fat; 0 Other Carbohydrates.

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Baked Tilapia wtih Capers *WP*

This simple recipe was a big hit the first time I served it to John. It has now become one of our favorites. It goes well with spicy baked fries and a cucumber salad.

Ingredients:
2 tbsp extra light virgin olive oil
2 - 4 oz tilapia filets
1.5 tbsp drained capers
2 tbsp Smart Balance Light Buttery Spread
1/3 cup lemon juice
1 tsp lemon zest
1 slice whole wheat sourdough bread
2 tbsp grated Parmesan cheese

Directions:
Preheat oven to 400 degrees F.

In a food processor combine bread, lemon zest, and cheese. Pulse until almost uniform in texture. Continue pulsing while drizzling in one tablespoon of the olive oil. Set aside.

Season fish with salt and pepper. Place 2 fillets in a single layer on a buttered 9 by 12-inch casserole. In a small saucepan melt 2 tablespoons of buttery spread and add the lemon juice and capers. Pour butter mixture over fish, and sprinkle tops with bread crumb mixture. Bake uncovered for 15 to 20 minutes.

Number of Servings: 2

Nutritional Information: Per Serving (excluding unknown items): 264 Calories; 22g Fat (71.5% calories from fat); 9g Protein; 10g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 379mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

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Peanut Butter Ice Cream *WP*

Ingredients:
1/4 Cup Smart Balance Omega Creamy Natural Peanut Butter
2-2/3 Cups Fat free half and half
1 Cup plus 2 Tbsp Splenda No Calorie Sweetener
1/8 Tsp Vanilla Extract
Pinch of Salt

Directions:
Blend all ingredients in a blender until smooth. Pour in a freezer bowl and freeze until set or use an electric ice cream maker following the manufacturer's instructions.

Number of Servings: 6

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Cucumber Dill & Onion Salad *WP*

This is a refreshing summer salad, very low in calories

Ingredients:
1 Large Cucumber (with peel)
1/2 Medium Red Onion, Fresh
1 Tablespoon Salt - don't worry, it will be rinsed
3 Tablespoons Plain Nonfat Greek yogurt
2 Tablespoons Fresh Dill Weed finely minced
1/2 Teaspoon Fresh Ground Black Pepper
1/2 Cup Cider Vinegar

Directions:
Slice the cucumber and onion into very thin slices. I find a mandolin slicer works best. Sprinkle with 1 tablespoon of salt and refrigerate for a half hour. While it's chilling mix the remaining ingredients in a small bowl. When the cucumbers a thoroughly chilled, rinse the salt off with cold water. The salt will draw out the moisture out of the cucumbers and make them very crisp. Toss the cucumbers and onions with the dressing and serve.

Makes 4 1-cup servings.

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