Prep time: 10 minutes

Serves: 6

Ingredients:

-          Three pounds of spaghetti squash, halved length wise and seeded

-          Two tablespoons of butter, melted

-          ¼ of a cup of chicken broth

-          Two tablespoons of freshly chopped parsley

-          ¼ of a teaspoon of salt

-          1/8 of a teaspoon of coarse black pepper

Directions:

1. Place the squash, cut side down, in a microwavable safe dish.
2. Add in two tablespoons of water.
3. Cover dish tightly with plastic wrap and microwave on 100% power for 25 to 30 minutes, or until squash is tender.
4. Let stand for five minutes.
5. Carefully remove plastic wrap and pull out squash strands with a fork.
6. Place in a large bowl.
7. Mix up butter, broth, salt and pepper and parsley.
8. Add in the squash.
9. Serve.
10. Enjoy!

HOMEMADE VEGETABLE BEEF SOUP IN 30 MINUTES

1 tbsp olive oil

1 medium yellow onion, chopped

2 garlic cloves, minced

3/4 lb. beef sirloin, thinly sliced

32 oz frozen vegetable blend of broccoli, cauliflower and carrots

1 can black-eyed peas*

1 can (14.5 oz) low-sodium beef broth

1 1/4 cups water

1 tsp dried oregano

Heat olive oil in a large saucepan over medium-high heaat.  Add the onion and garlic, saute 1 minute.  Add beef and continue cooking until browned.  Transfer beef to a plate and keep warm.  Return the saucepan to heat and add the vegetables, black-eyed peas, broth, water and oregano  Bring to a boil, reduce heat to medium and simmer, covered, 8-10 minutes.  Add the other ingredients back in and heat through for 4-5 minutes.

*Use a can of any type bean you choose.

Note:  This soup has an equal amount of carbs and protein.

CHEESY CORN MUFFINS

1/4 cup chopped onion

1 tbsp butter

2 pkgs (8 1/2 oz each) unsweetened corn muffin mix

1/2 cup sour cream

1/2 cup shredded cheddar cheese

In a small skillet, saute onion in butter until tender; set aside.  Prepare muffin mixes according to the package directions; fold in onion.  Fill greased muffin tins two-thirds full.  Combine sour cream and cheese; drop by rounded teaspoonfuls onto each muffin.  Bake at 400 degrees for 15 to 20 minutes or until done.  Cool in pan for five minutes before removing.

HEAVENLY PEACH AMBROSIA

3 cups fresh sliced peaches

2 cups blueberries

1 1/3 cups flaked unsweetened coconut

Arrange half of the peaches in the bottom of a clear glass bowl; sprinkle with half the coconut.  Add the blueberries and sprinkle with the remaining coconut.  Top with the remaining peaches.  Chill.  Before serving garnish with a little additional coconut, if desired.

BEEFY GOULASH SOUP WITH CARAWAY SEEDS

1 1/4 lbs beef round steak, fat trimmed and meat cut into 1-inch pieces

1 tsp canola or olive oil

1 cup chopped onion

3 (14-oz each) cans reduced-sodium beef broth

2 (approx 15-oz each) cans diced tomatoes

1 1/2 cups sliced carrots

2 tbsp Splenda granular

1 tbsp paprika

1 tbsp caraway seeds, slightly crushed

2 cloves garlic, minced

2 cups uncooked noodles (preferably whole-wheat)

2 cups very thinly sliced cabbage

In a nonstick Dutch oven or large pot, heat the oil over medium heat.  Add the meat to the hot oil and brown on all sides.  (Do half the meat at a time if necessary.) After the meat is browned, add the onion to the pot; cook, stirring, for about 3 minutes until the onion is tender.  Stir in the beef broth.  Add the undrained diced tomatoes, carrots, Splenda, paprika and caraway seeds.  Stir in the garlic and bring the mixture to a boil.  Reduce the heat, cover, and simmer for about 45 minutes to one hour or until the meat is tender.  Stir in the noodles and return mixture to a boil.  Reduce the heat and simmer for about 10 minutes or until the noodles are tender.  Add the cabbage and cook an additional 2 to 4 minutes until heated through and cabbage is cooked.

Yield: 4 to 6 servings

OLD SANTA FE SOUP

8-oz cubed low-fat cheddar cheese

1 lb. lean ground beef, browned and drained

1 can whole-kernel corn, undrained

1 can kidney beans, undrained

1 can diced tomatoes with green chilies

1 can no-salt-added stewed tomatoes

2 tbsp Taco seasoning mix

Combine all ingredients in slow-cooker or crock pot.  Cover and cook on low for 6-7 hours or high for 3 hours.  This is good served with corn chips or softened tortillas.

CHOCOLATE PIE

1 cup Equal Sugar-Lite

1/2 cup baking cocoa

5 tbsp cornstarch

3 cups milk

3 egg yolks, beaten

1 tsp vanilla extract

1 tsp butter

1 baked 9-inch pie shell

Whipped cream for garnish, if desired

Mix together Equal, cocoa and cornstarch.  Set aside.  Pour milk into a medium-sized heavy saucepan and heat until warm.  Remove 1/2 cup milk and add the yolks; beat until smooth.  Add mixture back into milk and stir constantly.  Stir in cocoa mixture and continue stirring.  Cook, stirring frequently, until thickened.  Remove from heat and add vanilla and margarine.  Stir until mixed well.  Pour into pie shell.  Before serving, top with whipped cream.  (For diabetics, use Sugar-Free Whipped Topping.)  Garnish with dark chocolate curls, if desired.

HAM & RED POTATO SOUP

1/2 lb cubed cooked ham

1 lb red potatoes (approx. 8 small) scrubbed and cut into cubes

2 cups water

1/2 tsp salt

1/4 cup butter

3/4 cup chopped celery

1/2 cup chopped onion

2 medium carrots, finely chopped

3 tbsp all-purpose flour

3 cups milk

3/4 tsp salt

1/4 tsp pepper

1/8 tsp thyme

Place potatoes, water, and 1/2 tsp salt in a 2-quart saucepan.  Heat to boiling.  Reduce heat to simmer, cover pan, and cook until potatoes are tender, about 10 to 15 minutes.  Drain.

Meanwhile, in a large skillet, melt butter over medium heat.  Add celery, onions, and carrots.  Cook, stirring vegetables, until tender.  Stir in flour and stir to blend well.  Add mixture to the potatoes in the saucepan.  Stir in milk, 3/4 tsp salt, pepper, and thyme.  Cook and stir over medium heat until bubbly.  Continue to cook and stir for a minute or until thickened.  Remove from heat.

Yield: 4 to 6 servings.

LITE CHICKEN VEGETABLE SOUP

1 can (28-oz) diced tomatoes, undrained

2 cups reduced-fat & reduced sodium chicken or vegetable broth

2 cups cubed or shredded cooked chicken

1 cup frozen whole-kernel corn

2 celery ribs, chopped

1 can (6-oz) tomato paste

1/4 cup dry lentils, rinsed

1 tbsp Splenda

1 tbsp Worcestershire sauce

2 tsp dried parsley flakes

1 tsp dried marjoram

In a slow cooker, combine all ingredients.  Cover and cook on low for 6 to 8 hours or until vegetables are tender.

1 cup serving = approximately 140 calories, 17 g carbs, 15 g protein

MICROWAVE APPLE CRISP

6 cups sliced, peeled tart apples

2 tbsp Splenda

3/4 tsp ground cinnamon, divided

1/4 cup water

1/2 cup all-purpose flour

1/8 tsp salt

2 tbsp + 2 tsp Splenda brown sugar blend

3 tbsp unsalted butter

In a bowl, toss apples with Splenda and 1/4 tsp of the cinnamon.  Place apples in an ungreased 8-inch square microwave-safe baking dish.  Sprinkle with water.  In another bowl, combine the flour, salt, brown sugar blend, and remaining cinnamon.  Cut in the butter until crumbly.  Sprinkle over apples.  Microwave, uncovered, on high for 10-12 minutes or until apples are tender.

Yield = 5 servings at the following per serving:  257 calories, 49 g carbs, 2 g protein

POTATO SOUP

This recipe is another grocery store give-away recipe.

6 med potatoes, peeled and cubed

1 small onion, chopped

1 stalk celery, chopped

1 tsp seasoned salt

Dash of pepper

1 tbsp parsley flakes

4 cups water

2 cups milk

3 tbsp margarine

Combine potatoes, onion, celery, salt, pepper, parsley, and water in a pot and bring to a boil. Cook for 20-25 minutes until potatoes are tender. Reduce heat and add milk and margarine. Cook until heated through. Serve hot.

PORK SPLIT PEA SOUP

1 lb dry green split peas (2 cups)

8 cups cold water

1 cup chopped onion

1/2 cup chopped celery

1 1/2 tsp salt

1/2 tsp dried marjoram, crushed

1/4 tsp pepper

1 lb ground pork

3/4 tsp sage

1/2 tsp salt

1/8 tsp pepper

3 med potatoes, peeled and diced

Rinse split peas.  In a large kettle or Dutch oven combine split peas, cold water, onion, celery, 1 1/2 teaspoons salt, marjoram, and 1/4 tsp pepper.  Bring to a boil, cover and simmer till peas are tender, about 1 hour.  Do not drain.  Meanwhile, combine ground pork, sage, 1/2 teaspoon salt, and 1/8 teaspoon pepper.  Mix thoroughly.  Shape into twenty-four one-inch balls.  Drop balls and potatoes into soup mixture; return to boiling.  Cover, simmer 20 minutes longer.  Season to taste if needed.

Serves 10 to 12