Bulgur Breakfast Treat by Jean Johnson

1 Cup Bulgur (medium grind)
2 Cups Water
1 tsp Honey
1 tsp Cinnamon
1 tsp Vanilla
1/2 Cup Walnuts
1/2 Cup Raisins
1 Apple (peeled and chopped)

Add bulgur to water. Bring to a boil. Reduce heat to medium and simmer for ten minutes, stirring occasionally. Remove from heat and allow to cool.

Stir in remaining ingredients until well blended.

Cover with plastic wrap and refridgerate.

This dish can be served as a cold cereal with milk or re-heated for a hot hearty breakfast. It also goes well served with vanilla ice cream (unless your in phase 1 or 2. Sorry----no dessert!).

Add variety by using bananas, pineapple, dates, coconut, etc. in place of the apples.

Yeild: 4.5 Cups
Serving Size: 1/2 Cup
Calories per serving: 182

My first CSA experience

For those of you that don't know,as I didn't just last week, CSA stands for Community Supported Agriculture. It's where those that do not have a garden can buy organic fruit and vegetables, picked the same day, from a local farm on a weekly basis. In turn our local farmers get supported and a network of community members become more self sufficient. The vendor we are trying out, FA Farms, offers two ways to shop his garden. You can pay for the 20 week season and each week get a box of assorted foods that are available that week or you can buy farm bucks that you can spend on specific foods. Of course everything is dependent on mother nature and the various things that can go right or wrong when farming.

Even though FA Farms is about half way through their season and even though Garin has started a small garden of our own, we decided to sign up and see how it goes.....

• see if it ends up spoiling in the back of the fridge, or if we actually eat what we get

• see if we are stuck with things we don't know what to do with, or if we rise to the challenge of getting familiar with new foods

• see if we feel we are getting our moneys worth

Well, we went to the new Ferndale Farmers Market to meet Walter and Toni, our local farmers, and were able to pick up our first box of veggies. What you see in the picture is what was included minus some snap peas that were eaten on the way home and a bag of salad greens not shown in the picture. I feel we got way more organic produce than what the same $20 would have bought us at the grocery store. So far it's being consumed at a good pace although I did blanch and freeze the different varieties of string beans for later use. I'm also happy to say that putting out a little dip will get the kids to go crazy with whatever veggie they can use to consume it.

The way I see it this is a win win situation. I love knowing the food is pesticide free, fresh and that I'm able to meet the person who grew it. My next adventure is, once school starts up again, to ask how I can work to pay for some of my food in an effort to offset the cost of trying to eat healthier. I'll keep you posted.....

How to Germinate & Sprout Nuts, Beans & Seeds

From The RAW 50 by Carol Alt

One of the reason raw foodists eat so many seeds, beans, and nuts is because they are not only versatile, but also veritable troves of nutrition. Valuable as they may be, Mother Nature has seen to it that they are tightly locked. Fortunately for us, releasing their enzyme inhibitors and freeing their nutrients is simply a matter of immersing them in water, which can be done by germinating or sprouting. Seeds and beans can be germinated, and given more time they can be sprouted. Nuts germinate, but most will not sprout.

Most raw foodists take germinating for granted - It is something they do routinely, and it is essentially a once and your done deal: you soak, walk away, then come back and after rinsing, you can now use what you soaked and what has germinating in your absence. Sprouting takes a little more time, but is still a fairly simple process.

Unless they state otherwise, the recipes in this book assume that you are germinating all seeds, beans, and nuts

Remeber to use only dried, raw, and preferably organic seeds, and nuts. Roasted, canned, jarred, or otherwise processed products (which, by definition, are cooked) will not germinate.

Germinating, Step by Step

To begin the germination process, rinse the beans, nuts, or seeds; place them in a glass bowl or jar with under an inch of purified water; and soak them at room temperature for the amount of time indicated (see separate post for germinating & sprouting times). Cover the glass jar or bowl with cheesecloth or a stocking to keep the bugs out.

After they have soaked for the appropriate amount of time, rinse and drain the germinated beans, nuts, or seeds with purified water a couple of times. They are now ready to eat or use in any recipe. They can also be dehydrated after germination for use in foods such as granola.

The one, two, three of sprouting

To turn germinated seeds or beans into sprouts

1. Put the germinated beans or seeds, such as chickpeas or almonds, in a sprouting container or bowl, making sure that they are well drained and well ventilated. Again, cover the container's open end with a fine mesh stocking or cheesecloth.
2. Set the sprouting container on your counter and allow the beans or seeds to sprout for the required time (see separate post for germinating & sprouting times).
3. Rinse the sprouted nuts or seeds with purified water a couple of times for good measure, and drain well.

You can either eat your sprouts right away or store them for up to 5 or 6 days - after that point they are likely to become bitter. Always store sprouts in an airtight (not vacuum-sealed) container in your refrigerator.

RAW Lemon Cookies

I used less lemon than it called for and was glad I did. The cashews, agave and coconut are a great base for any flavor so if you try this I would encouraging experimentation. I hope it wasnt a mistake to bring these to our meeting last week; I think I just had to prove to myself that RAW could be fun as well as healthy :)


Makes 12 small tart, chewy lemon macaroons type cookies
.
Ingredients

* 1 cup cashews, soaked for 4 hours
* zest of 1 lemon
* ½ cup fresh lemon juice, (approximately 2 lemons)
* 1 cup dry shredded unsweetened coconut
* ¼ cup agave

Preparation

1. Process cashews in food processor until they are pasty in consistency.
2. Mix in all other ingredients.
3. Place 1 tablespoon cookie dollops on a dehydrator sheet.
4. Dehydrate for approximately 12 hours at 105°F (could also dehydrate at 115°F for 8-10 hours with similar result).
5. Enjoy!

Sweetener Substitutions

This list gives amounts for replacing dry granulated sugar in any recipe....

Agave nectar: replace 1 cup sugar with 1/2 cup agave nectar and reduce liquids by 1/4 cup

Brown Rice Syrup: replace 1 cup sugar with 1 to 1 1/4 cups brown rice syrup and reduce liquids by 1/4 cup

Honey: replace 1 cup sugar with 1/2 cup honey and reduce liquids by 1/4 cup

Maple Syrup: replace 1 cup sugar with 1/2 cup maple syrup and reduce liquids by 1/4 cup

Molasses: replace 1 cup sugar with 1/2 cup molasses - no need to reduce liquids

Stevia: replace 1 cup suagr with 1 teaspoon dry stevia - no need to reduce liquids

Notes from Vegetarian Journal Sept/Oct 1999

Grains are the seed bearing fruits of grasses. An inedible husk, also called chaff, is the outermost layer of the grain. When this is removed the resulting product is sometimes labeled "groats" or "berries".

"Steel cut" or "cracked" grains have been cut into smaller bits so they cook faster.

Grain flakes or rolled grains are sliced and then flattened between rollers.

Grain meal has been ground to a gritty consistency

Bolted meal has been sifted to remove bran but not the germ

De germinated meal has had both bran and germ removed.

Grits have been steamed and soaked, have had both hulls and germs removed and have been cut using rollers

All grains are low in fat and contain no cholesterol - Low in sodium (unless salt is added)

Whole grain protects against cancer, cardiovascular disease, diabetes and obesity.

Notes from Amazing Grains by Jeanne Saltzman

Botanically, "grain" covers around 8000 species of grasses - although we do not eat all of them.

In most cookbooks the term "grain" does not refer exclusively to the grass family - Quinoa, amaranth, wild rice & buckwheat are sometimes called "pseudocereals". They act like grain but are from a different botanical families.

Grain has always had a reputation of being a spiritual food

Grains - whole grains are living foods

Whole grains are valued for carbohydrate, protein, vitamins, minerals, natural fat and fiber - when these are all eaten together they work in balance. ( A refined grain does not have all the nutrients to assist the starch to nurture the body)

Variety
Variety is key to good health - if we vary our diet with many different grains instead of always relying on corn and wheat we are much less apt to develop sensitivity or allergy to the corn and wheat.

Cooking Methods
Preliminary treatments such as dry raosting, sauteing and soaking affect flavor and texture of the grain.

Long Grains
Long grains come out dry, light and fluffy. Short grains are sticky, heavy and chewy if you stick to the most common method of cooking grain (steeping) can change texture in preliminary treatments (dry roasting, sauteing and soaking) The most influential factor in controlling texture with grain is temperature

1. Combining cold liquid with raw grain can result in heavy, sticky & chewy texture
2. Hot liquid with hot grain creates a light, fluffy and individual temperature
3. Hot liquid with cold grain or cold liquid with hot grains makes a somewhat chewy yet individual (not sticky) texture

Cook beans and grains separately to insure beans are well cooked.

5 flavors can be detected by our taste buds; bitter, sweet, sour, salty & pungent. To fix an overpowering flavor in a sauce for a grain......
too bitter - add a sweet or salty flavor
too sour - add a salty sweet or pungent flavor
too salty - add a bitter or sweet flavor
too pungent - add a salty, bitter or sweet ingredient

Do not use vinegar or lemon on greens until just before serving (they will turn a bright green veggie to a drab yellow-brown) So, if your grain has an acidic dressing on it add your greens to it at the last minute.

Notes from Whole Grains Everyday Everyway by Lorna Sass

What is a whole grain?
A kernel of whole grain is comprised of 3 edible parts, the bran, the germ & the endosperm. Some grains have a 4th part, the hull or husk which is an inedible protective covering.

Read the label
Just because the label says "7 grain" or "9 grain" the bread may include flour from those grains but it may not include any of the bran or germ from whole grains.

Whole grains are living foods
heat, light and air are the enemies. Grains can become rancid if not stored properly. Refrigerate whole grains in tightly sealed containers (or freeze them)

When cooking whole grains be flexible
If the grain is still not soft enough but has absorbed all the liquid you may need to add more liquid. Or, maybe the grain is soft enough and you have to drain a bit of the excess liquid. Because of the variation it is usually easier to cook the grain then prepare the recipe. The grain will take the seasoning better at this point.

Whole Grain Flours
Whole grain flours contain particles of the fiber and mineral rich bran and the vitamin and oil rich germ. They require special care because the oil is prone to rancidity. Opt for stone ground when it is available. Stone grinding creates minimal heat so it preserves more of the nutritional value of the germ; especially heat sensitive vitamin E. Vitamin E acts as an antioxident keeping the flour fresh longer. Refrigerate your whole grain flour.

Whole Wheat Pastry Flour
WW pastry flour is lighter than whole wheat flour because it contains less protein and therfore less gluten. Try whole grain spelt flour in quick breads because it reacts very much like all purpose flour. It makes a good base for moist cakes and delicate cookies.

Use spelt flour in your favorite recipe

1. equal exchange spelt for all purpose
   
2. increase baking powder by 1/4 - 1/2 teaspoon per cup of flour
3. Include 1/4 teaspoon or so baking soda plus an acid such as buttermilk to create additional leavening action
4. Increase the liquid by 1 tablespoon per cup of flour
   

Kale Chips

1 bunch of black kale (the narrow curly or wrinkly leaves work best)
1/2 tbsp coconut oil (depending on the size of the Kale bunch)

A garnish. I like salty, cheesy, garlicky flavors. I currently use Parma! Vegan parmesan: available in 2 flavors, plain or chipolte cayenne in the refrigerated section at the Food Co-Op. The 2nd is mildly spicy in my opinion. Garlic gold nuggets is also available in the spice section at the Food Co-Op.

You can also use fresh, grated parmesan or romano cheese which was part of the original recipe I learned.

Directions

Set oven at lowest temperature (my warm setting is 180 degrees and works well or perhaps use dehydrator, I haven't tried that)

Place coconut oil in a measuring cup and place in a warm oven until it is liquid. (It should be ready by the time you have the kale cleaned and cut)

Wash, dry and slice kale into bite sized strips. Cut out any heavy stems (bottom half)

Place cut kale in a salad bowl. Drizzle with coconut oil and toss thoroughly so that all leaves, including most of the back are lightly glistening with the oil.

Add your garnish and toss some more. Then lay out on a cookie sheet. I add more garnish on top at this point.

Place in warmed oven. It is usually ready in an hour or so. Check from time to time to see if it is crisp. It works best to have a single layer of kale, otherwise the top dries before the rest and may get overdone. Store at room temperature. I generally leave top open (as it is gone within a day or two)

Joyce's Whole Wheat Bread Recipe

1 Tablespoon yeast
1/2 cup water
1 teaspoon sugar

Combine: 2 1/2 hot water & 3 cups whole wheat flour

Add: 1 Tablespoon salt, 1/3 cup oil & honey - mix well

add: 1 cup flour to mixture
add: yeast mix & 2-3 cups more flour

Stir 10 minutes

oil counter and divide into 2 loaves

cover and let rise 35 minutes

Bake 350 for 40 minutes

Black Bean & Sweet Potato Burritos

A Recipe provided to us by Flo....

2 teaspoons canola oil
1 cup chopped onion
2 garlic cloves, minced
4 teaspoons ground cumin
1/2 teaspoon dried oregano
3/4 cup vegetable broth or reduced-sodium chicken broth
1 medium sweet potato, peeled and diced (3 cups)
1 can (14 1/2 ounce) mild green chile seasoned diced tomatoes
1 can (15 1/2 ounce) black bean, drained and rinsed
3/4 cup frozen corn
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon freshly ground pepper
8 - 8 inch whole wheat tortillas or wraps
1 cup shredded pepper jack or Monterey Jack cheese
1/2 cup reduced-fat sour cream

1. Preheat the oven 325 F
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion & cook, stirring often, until softened, 2 to 3 minutes. Add the garlic, cumin and oregano. Cook, stirring, until fragrant, 10 to 20 seconds. Add the broth and sweet potato. Bring to a simmer. Cover and cook for 5 minutes. Add the tomatoes, beans and corn. Return to a simmer. Cover and cook until the sweet potato is tender, 5 to 10 minutes longer. Mash about 1/4 of the vegetable mixture with a potato masher. Stir the mashed and unmashed portions together. Stir in the lime juice, cilantro, and pepper.
3. Meanwhile, enclose the wraps in aluminum foil and heat in oven for 10 to 15 minutes.
4. To serve, spoon about 2/3 cup of the sweet potato filling down center of each tortilla. Sprinkle with about 2 tablespoons cheese. Fold in edges of wrap, then fold 1side over filling and wrap up the burrito. Serve with sour cream for dipping. One serving is 1 wrap, 2/3 cup filling, 2 tablespoons shredded cheese, and 1 tablespoon sour cream.

Per serving: 262 calories, 14 g protein, 35 g carb, 15 g fiber, 10 g total fat, 4 g saturated fat, 21 g cholesterol, 784 mg sodium

Tip: To heat individual wraps or flour tortillas in the microwave, place 1 wrap between 2 paper towels and microwave on high for 10 to 12 seconds.

Group walking picture

We've talked about walking as a group for so long that I cant believe we finally got to try it out. We met at the church and Glenn lead the way to the business park on Atwood. I know I enjoyed getting out of our usual 4 walls and spending some time in the sunshine with an amazing group of people. I hope you all were blessed in some way. Thanks to everyone for participating!
-Monica

Group Picture

I love this photo! If you weren't present for the photo then don't you worry; we'll try again sometime this summer. And here you thought you were off the hook. :)

Stacking the odds in our favor

This is the way our freezer looks after Monica has been cooking all day, 5 hours to be exact. Over 50 portioned containers with known calorie counts. Santa fe soup, Zucchini meal, Black bean chicken casserole, Chili Verde and crust less broccoli & feta quiche filling our freezer.

By no means do we do this because we are experts at eating right or anything of the sort. Whether it is society, having kids, both? I don't know, but we are apparently trained to want fast food.

We are most definitely weak and if these guys weren't readily available in our freezer then we would be just that much closer to going out and eating something that is quick, probably heavily processed, and certainly not real good for our health.

We are just weak ole humans who need to stack the odds to make up for our lack of will power.

Super Size Me

In response to the 2004 documentary Super Size Me a new Raw for 30 days film is coming out which will document the journey of five Americans subsisting on a standard American junk food diet and all suffering from Adult Onset Type II Diabetes. They undergo a radical 30-day raw food diet and lifestyle change in hope of reversing or reducing their insulin dependence.

The film will show the eating habits that led to the development of this disease and will posit an alternative approach to living and eating, one in which foods can heal and hold the potential to reverse Diabetes.

Should be interesting........

Please use approved receptacles

Certainly a key ingredient to the PRISM program is discarding sugar laden foods such as donuts and their rectangular, sometime maple covered, bar counterparts.

But please use approved trash receptacles. PRISM is a green program.

Bucking the trend in 2008

This is a cross post from my alter ego's site. Monica and I were both a little amazed, but not surprised. She was also a little hurt that she has to special order tall sizes even while new plus size sections are popping up.

Walking through Fred Meyers yesterday my wife realized we were in the junior plus size section. I thought plus size was the territory of Big & Tall or Lane Bryant. When did kids get a plus size section? I guess it follows from the supersize trend in America. Well bucking that trend is one of this year’s resolutions in the Wally household. Thankfully, we are continuing an effort rather than starting the tough road today.

Last year we embarked on a journey to change the way we view and consume food. Our goal; eat to live rather than live to eat. For us eating to live entails limiting refined sugar, refined flours, process foods in general and of course no gluttony. We and several friends have been pretty successful with this goal over the last 6-7 months, but it can still be a struggle for us from time to time. For our sake and the sake of our children, we pray for God’s continued assistance in 2008.

Happy New Year and may God bless you in all your efforts!

Prism on artificial sweeteners

In video #7, which we watched at the 1/3/08 meeting, happy hostess Shawna Marie spoke about artificial sweeteners. Being the lawless group leaders that we are, we have stolen the text and are presenting it here mostly for Phyllis' enjoyment. :)

....Now we need to address artificial sweeteners. Most of the low cal and diet foods we think will help us loose weight, contain artificial sweeteners. New studies show that foods and beverages containing artificial sweeteners may actually work against weight loss by increasing hunger and your cravings for sweets. These fake sweeteners can decrease your levels of serotonin, the brain chemical that hears the “I’m full, don’t eat anymore” message from your stomach. At the same time these sweeteners trigger the insulin response which reduces fat burning and increases fat making. According to Dr. Julian Whittaker….

“Artificial sweeteners play a significant role in our current weight problems. Far from helping us loose weight, aspartame has been proven to increase appetite, especially cravings for sweets. Imagine “diet” products that help you pack on extra pounds! And aspartame’s downside doesn’t end with weight gain: This sweetener is associated with multiple health problems. The most common adverse reactions attributed to aspartame are headaches, dizziness, attention difficulties, memory loss, slurred speech and vision problems. This cluster of symptoms has become so common that it is actually referred to as “aspartame disease.”
What about multiple sclerosis, chronic fatigue, rheumatoid arthritis, depression and other mood disorders? I have reviewed scores of documented cases mistakenly diagnosed with one of these conditions, only to have all signs of disease completely vanish after getting off aspartame.
Aspartame is comprised of two amino acids, aspartic acid and phenylalanine. Aspartic acid acts as an “excitatory neurotransmitter, or chemical messenger in the brain, stimulating neurons to fire. Problems can arise when aspartic acid is out of balance with inhibitory amino acids that calm things down. Phenylalanine also easily enters the brain, where it is transformed into neurotransmitters that can further interfere with normal brain function. This is likely the reason why aspartame lowers the threshold for seizures, mood disorders, and other nervous system problems. This altered brain chemistry may also be responsible for the addictive nature of aspartame. Some patients report that getting off diet soda takes more willpower than giving up cigarettes!”

Dr. Whittaker recommends that you don’t trade one bad habit for another by switching to sugar laden drinks and sweets. Avoid most bottles or canned sodas, teas and juices all together. If they don’t contain an artificial sweetener they’re loaded with some kind of sugar. Your beverage of choice should be water. Try perking it up with a slice of lemon, sparkling water, diluted fruit juice and homemade herbal ice tea flavored with the herbal sweetener Stevia are other options. If you haven’t already done so you must begin to wean yourself from any products containing artificial sweeteners.

Black Bean Chicken Casserole

Prep: 25 min Bake: 35 min Yield: 10 servings

1 large onion, chopped
1 large green pepper, chopped
2 garlic cloves, minced
1 Tbsp canola oil
1 can (14.5 oz) diced tomatoes, undrained
1/2 salsa
1 tsp ground cumin
1/2 tsp salt
1/2 tsp dried oregano
1/4 tsp pepper
2 cans (15 oz ea) black beans, rinsed & drained
3 cups cubed cooked chicken breast
8 corn tortillas
1 1/2 cups (6 oz) shredded reduced-fat Monterey Jack or Mexican cheese blend, divided

1. In a large saucepan saute the onion, green pepper & garlic in oil until tender. Stir in the tomatoes, salsa, cumin, salt, oregano & pepper. Add beans & chicken; heat through.
2. Spread a third of the mixture into a 13x9x2 baking dish coated with non-stick cooking spray. Layer with four tortillas, a third of the mixture & 1 cup cheese. Repeat with remaining tortillas & chicken mixture.
3. Cover & bake at 350 for 25-30 minutes or until heated through. Uncover, sprinkle with remaining cheese and bake 8-10 minutes longer or until cheese is melted.

1 serving equals 283 calories

Spinach Feta chicken rolls

Prep: 25 min Bake: 45 min Yield: 6 servings

1/2 cup sun dried tomatoes (not packed in oil)
1 cup boiling water
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 cup feta cheese
4 green onions, thinly sliced
1/4 cup greek olives, chopped
1 garlic clove, minced
6 boneless chicken breast halfs (6 oz each)
1/4 tsp salt
1/4 tsp pepper

1. Place tomatoes in a small bowl; add boiling water. Let stand for 5 minutes. In another bowl, combine the spinach, feta cheese, onions & garlic. Drain & chop tomatoes; add spinach mixture.
   
2. Flatten chicken to 1/4 inch thickness; sprinkle with salt & pepper. Spread spinach mixture over chicken. Roll up & secure with toothpicks. Place in a 12x9x2 baking dish coated with non-stick cooking spray.
3. Cover & bake at 350 for 30 minutes. Uncover; bake 15-20 minutes longer or until a meat thermometer reads 170. Discard toothpicks.

1 stuffed chicken breast half equals 272 calories

Santa Fe Soup

1 cup cubed cheddar cheese
1 lb ground beef, cooked
1 1/3 cup corn
15 oz kidney beans, not drained
14 oz can diced tomatoes w/ green chilies
14 oz can stewed tomatoes
2 Tablespoons of taco seasoning

Cook on stove or 3 hours in crock pot

303 calories per cup

Salsa Verde Chile w/ Chicken

Dissolve: 4 chicken bouillon cubes in 1 cup boiling water. Add three more cups water.

Cut: 5 whole chicken breasts into bite size pieces.

Brown & cook: chicken in a small amount of bouillon broth in a very large frying pan in two batches.

Drain & Rinse: 2 cans of black beans
2 cans great northern (or other white) beans.

Place in large kettle: 16 oz pkg frozen corn
16 oz jar La Victoria Thick & Chunky Salsa Verde
all above ingredients (bouillon, chicken, beans)

Simmer: a few minutes to combine flavors

170 calories per cup

Note from Jean: A small can of sliced olives and a few chives or green onions make the dish even more attractive.

Balsamic & Parmesan Roasted Cauliflower

8 cups 1 inch thick sliced cauliflower florets (about 1 large head)
2 Tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
¼ teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
½ cup finely shredded Parmesan cheese

1. Preheat oven to 450
2. Toss cauliflower, oil, marjoram, salt and pepper. Roast on a large rimmed baking sheet until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Makes 4 servings, about 1 cup each

Per serving: 149 calories; 10 g fat (3 g sat, 6 g mono); 7 mg cholesterol; 10 g carbohydrate; 7 g protein; 4 g fiber; 364 mg sodium

Zucchini Supper

1 ½ pounds lean ground beef
½ pound reduced fat bulk pork sausage
1 large onion, chopped
1 medium carrot, chopped
1 celery rib, chopped
2 cups cubed day-old whole wheat bread
½ cup fat free milk
1 Tablespoon all-purpose flour (I used whole wheat flour)
4 cups chopped zucchini
¾ pound reduced-fat process cheese (Velveeta), cubed (I used reduced-fat cheddar)
1 can (10 ¾ ounces) reduced-fat, reduced-sodium condensed cream of mushroom soup, undiluted
¾ cup egg substitute
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon rubbed sage
½ teaspoon dried thyme
½ teaspoon pepper

In an Dutch oven, cook the beef, sausage, onion, carrot and celery over medium heat until meat is no longer pink and vegetables are crisp-tender. Meanwhile, in a small bowl combine bread cubes and milk; set aside

Remove meat mixture from the heat; drain. Stir in flour until blended. Stir in bread mixture and remaining ingredients.

Transfer to a 13x9x2 baking dish coated with nonstick cooking spray. Cover and bake at 350 for 40-45 minutes or until a meat thermometer reads 160. Uncover and stir. Bake 8-12 minutes longer or until golden brown.

Nutrition Facts: 1 1/3 cup equals 373 calories, 17 g fat (7 saturated fat), 80 mg cholesterol, 1,119 mg sodium, 21 g carbohydrate, 2 g fiber, 34 g protein.


Calories listed above are for the recipe as it was written in Light & Tasty Magazine, February 08. Using turkey meat and possibly less of it could further reduce the calories.