Green Bean Casserole

Green Bean Casserole


3 tablespoons olive oil
1 half of medium sweet onion thinly sliced
1 half of medium sweet onion diced
1 c mushrooms, chopped
1 tablespoon onion powder
1 1/4 teaspoons salt, divided
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
2/3 cup all-purpose flour, divided
1 cup low-fat milk
4 cups frozen French-cut green beans
1/3 cup reduced-fat sour cream
3 tablespoons buttermilk powder
1 teaspoon paprika
1/2 teaspoon garlic powder


Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
Heat 1 tablespoon oil in a large saucepan over medium heat.
Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes.
Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper.
Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes.
Sprinkle 1/3 cup flour over the vegetables; stir to coat.
Add milk and bring to a simmer, stirring often.
Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute.
Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish.
Add sliced onion; toss to coat.
Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat.
Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes.
Spread the onion topping over the casserole.
Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Spaghetti Sauce

spaghetti sauce

1 tsp. olive oil
1 lb. lean ground round
2 (6 oz.) can tomato paste
3 c. water
1/4 tsp. salt (optional)
1 tsp. pepper
2 Tbls. oregano
2 Tbls of garlic powder, OR 1 TBLS garlic salt, OR (preferbly) 2 Tbls minced garlic.
1/2 cup minced onions
1/2 fresh sliced mushrooms
You can also add some fresh (diced) or drained stewed tomatoes if you wish.

Saute onions and mushrooms (and garlic if using minced garlic) in oil until soft. Drain fat and set aside.
Place meat into pan and brown, stirring frequently to make it crumbly.
Drain fat; add rest of ingredients (including onions/garlic).
Simmer 1 hour uncovered, stirring occasionally.

Lasagna for Diabetics


3/4 c. minced onions
1/2 c. sliced mushrooms
1 tbsp. parsley
1/2 tsp. basil
1 tbsp. oregano
1 c. Mozzarella cheese
2 tbsp. minced garlic
1/2 c. shredded carrots
1/2 frozen spinach (thawed)
3 c. tomatoes
1/4 tsp. dried rosemary
3 tbsp. grated parmesan cheese
1 1/3 c. cottage cheese
8-10 cooked Lasagna noodles (boil according to pacakge)


Saute all veggies except tomatoes and spinach until soft
Add tomatoes and spinach and all the spices and simmer about 15 minutes
Mix the cheeses together in a separate bowl. (reserve 1/4 c. mozzo cheese to sprinkle over the top)
In an 8×12 or 9×12 baking dish layer sauce, noodle, cheese, sauce, noodle, sauce, cheese. After finishing layers, sprinkle the top with the reserved mozzo and bake.

Bake at 375 degrees for 30 minutes

4 servings

Michelle’s Creamy Russian Stroganoff



1/2 pound very lean beef sliced in to strips
1 bag whole grain egg noodles
3 T margarine
1 t. olive oil
1/4 c. onion (minced or diced)
1 c. mushrooms, sliced thick
3 T. whole wheat flour
3/4 c. low fat sour cream (do NOT get no fat, or it wont melt properly)
salt to taste


Add 1 T margarine to skillet turn to low heat and saute onions. Set aside
Saute mushrooms, set aside
Put flour in a bowl and lightly flour beef.
Add 1 T margarine and 1 t. olive oil to skillet and saute beef just until cooked. (4 or 5 minutes)
add onion and sprinkle pepper and stir to combine, saute another 30 seconds or so.

fold in sour cream and mushrooms, heat to just before boiling.

Meanwhile, cook noodles as directed on package.
drain and toss with last of the margarine.

Either serve with sauce over a bed of noodles, or mix together sauce and noodles.
salt to taste

Individual Pizza Pies

individual pizza pie


1 can tomato sauce, (8 oz.)
1 tbsp Worcestershire sauce
1/2 tsp garlic powder
2 drop red pepper sauce, up to 3
1/4 tsp thyme
1/4 tsp oregano, marjoram or basil
5 whole wheat English muffins
12 oz extra lean beef, or lean chicken, or other lean meat topping
4 oz grated mozzarella cheese
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup sliced mushrooms


Combine first 6 ingredients. Mix well.
Brown ground round and drain excess grease.
Cover each English muffin half with a layer of cooked ground round.
Spread with tomato sauce mixture and sprinkle with cheese, onion, green pepper and mushrooms.
Place on ungreased cookie sheet and bake at 425 degrees F. for 5-10 minutes or until cheese melts.

Asian Style Vegetables

asian vegetables

Vegetable oil cooking spray
2 teaspoons fresh ginger root
1 clove garlic
1-1/2 cups small broccoli
2 medium carrots
1 small onion
3/4 cup low-salt chicken broth
1 tablespoon cornstarch
1 tablespoon cold water
1 (8 ounce) can sliced water chestnuts, rinsed and drained
1 cup sliced mushrooms
1 tablespoon oyster sauce


Spray a work or a 12-inch skillet with cooking spray and heat over medium heat.
Add ginger and garlic, and stir-fry about 1 minute or until lightly browned.
Add broccoli, carrots, and onion, and stir-fry 1 minute.
Stir in broth, cover and cook about 3 minutes or until carrots are crisp-tender.
Mix cornstarch and water. Stir into cooked vegetable mixture.
Cook, stirring, for about 10 seconds or until thickened.
Add water chestnuts, mushrooms, and oyster sauce, and cook 30 seconds. Serve hot.

Bacon and Mushroom Bite-Size Quiche

bacon and mushroom quiche


8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie
5 eggs
1 2/3 cups sour cream


Heat oven to 375 degrees F.

On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.

Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.

Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.

Meanwhile, fry bacon slices until crisp, drain; crumble or chop.

Chop mushrooms, saute in butter until limp and liquid evaporates.

Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.

In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.

Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.

Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.

Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.