Barbecue Sauce

bbq sauce


1 (8 oz.) can tomato sauce
2 c. water
1 sm. white onion, minced
1/4 clove garlic, minced (optional)
1/4 c. wine vinegar (cider vinegar works too)
1/4 c. Worcestershire sauce
1 tsp. salt (to taste)
2 tsp. paprika
2 tsp. chili powder
1 tsp. pepper


Combine all ingredients in saucepan
Bring to full boil.
Simmer 20 minutes.

Egg and White Bean Salad

Egg and White Bean Salad


4 hard boiled eggs
1 can white beans, rinsed and drained
3 T chopped olives
2 T diced chives
1 t Dijon mustard
hot pepper sauce to taste
1/2 t black pepper
lettuce leaves
8 slices of cucumber
1 large tomato, cut in 8 wedges
1 T lemon juice
1/4 t salt
2 t light olive oil


In a mixing bowl, coarsely chop the eggs.
Add the beans.
Spread the olives on a paper towel and blot well, then add them to mixture.
Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates.
Mound one-fourth of the egg salad in the center of each plate. (ice cream scoop works like a charm for this)
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil.
Add pepper to taste.
Pour the dressing over the vegetables and toss to coat.
Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad.
Serve immediately.

Artichoke & Sun-Dried Tomato Tuna Salad

tuna salad


12-ounce tuna in water (drained)
1-1/2 cups artichoke hearts (drained)
1/4 to 1/3 cup chopped sun-dried tomatoes in olive oil
1-1/2 tablespoons finely chopped fresh basil or 1-1/2 teaspoons dried
1/4 teaspoon coarsely ground black pepper
1/2 can sliced black olives


Place the tuna, artichoke hearts, sun-dried tomatoes, basil, and pepper in a medium-sized bowl. Add a couple of tablespoons of the reserved artichoke marinade and toss to mix well. Add a little more marinade if the mixture seems too dry.
Serve immediately or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens, in whole-wheat pita pockets, or whole-wheat wraps lined with mixed salad greens.

Pork Goulash

Pork Goulash

1 tablespoon olive oil
12 ounces pork tenderloin
2 medium onions
2 large garlic cloves
2 tablespoons flour
2 tablespoons hot paprika
1 teaspoon caraway seeds
1 cup white wine
2 tablespoons tomato paste
1 medium green bell pepper
1 medium thin-skinned potato
2 large plum tomatoes
6 cups canned chicken broth
salt (optional) and freshly ground pepper to taste
4 ounces dried wide yolk-free egg noodles (or whole grain pasta)
1/4 cup fat-free sour cream for garnish (optional)


1. In a large soup pot, heat oil over medium heat. Add pork tenderloin (in batches if necessary) and brown on all sides. Transfer pork to a dish and set aside. Add onions and garlic to pot and saut├ę over medium-low heat, stirring occasionally, until onions are golden, about 6 minutes.

2. Stir in the flour, paprika, and caraway seeds. Cook, stirring, for 2 minutes. Stir in wine and bring the mixture to a boil. Add tomato paste, bell pepper, potato, tomatoes, and chicken broth. Return pork to the pot and stir to blend. Reduce heat and simmer, partially covered, until pork is tender, about 1 hour. Season with salt (if using) and pepper to taste.

3. Meanwhile cook noodles according to package directions until al dente. Drain and divide between 4 shallow soup bowls. Top with hot soup. If desired, garnish each serving with a dollop of sour cream.

Citrus Salsa

Citrus Salsa

4 Roma tomatoes, red, ripe
2 oranges, large, peeled, diced
1 Vidalia onion, large, chopped
2 jalapeno chile, large, seeded and minced
2 tablespoons lime juice, fresh
1/4 cup orange juice, fresh
3 SPLENDA® Packets
1 tablespoon cilantro, fresh, chopped
1 teaspoon salt


Bring some water to the boil in a small saucepan. Blanch tomatoes for 30 seconds, and then rinse with cold water. Peel and chop tomatoes. Then place all ingredients in a large bowl and stir until mixed thoroughly. Allow to stand at room temperature for one hour.

Mix and serve. Refrigerate any unused salsa.