Butternut Squash Mac & Cheese

I stole this recipe out of a parenting magazine.  With a few tweaks it became one of my favs--but I'll eat anything with squash, & cheese is its own food group at our house, so I guess that's not too surprising.  Happy Meatless Monday!

Here's What You Need:

• 1 spray olive oil cooking spray
• 1/4 tsp salt
• 1/2 pound uncooked whole wheat pasta
• 2 Tbsp butter
• 1 1/2 c skim milk
• 1 3/4 c 2% milk reduced fat shredded cheddar or colby jack cheese
• 3 c butternut squash, diced
• 2 Tbsp whole wheat flour

Here's What You Do:

1. Preheat oven to 375.  Spray squash & toss w/salt.  Spread into even layer on cookie sheet & bake 20 minutes or until tender.
2. Cook pasta for 2 minutes less than package instructions & place in 2 qt baking dish with cooked squash.
3. Melt butter in a small saucepan over low heat.  Whisk in flour & cook 2 minutes.  Stir in milk & cook until thickened.  Stir in cheese until melted & salt & pepper to taste.
4. Pour cheese sauce over  pasta & squash, mixing well.
5. Bake in preheated oven for 15 minutes.

Here's What I Have Learned That May or May Not be Useful:

• Makes 6 servings.
• Works just as well to cook the squash ahead of time, which I sometimes do so that I won't forget that I need that extra prep time.
• If you've got a big squash, you can cut it all up & measure out 3 cup amounts & freeze them for later use.
• Don't skip the salt on this one.  I generally don't add any salt to my cooking & just let people salt their own on their plate as need be.  This is one recipe that needs it...I think it helps bring out the flavor of the squash when you roast it.

Ground Beef Taco Meat

This taco meat is kind of like the love child between your traditional ground beef tacos & chili.  The result is a lower calorie (thanks to the bulk of beans!) & highly delicious taco filler that is now the only beef taco we eat at our house.  It also makes a great taco salad topper or nacho filling & freezes beautifully!

Here's What You Need:

• 4 Tbsp chili powder
• 1 tsp ground cumin
• 1 lg onion, chopped
• 4 tsp minced garlic
• 1 lb uncooked 93% ground beef
• 16 oz canned tomato sauce
• 15 oz canned corn, drained
• 4 oz canned green chili peppers
• 15 oz canned kidney beans, drained & rinsed

Here's What You Do:

1. Toast chili powder & cumin in large skillet over medium heat until fragrant, about 30 seconds.
2. Add onion, garlic & ground beef to skillet & cook through until no longer pink.
3. Add tomato sauce, corn, chili peppers & beans; cook 5 minutes more or until heated through (can add some chopped chipotle peppers in w/the sauce if you want a hotter meat).

Here's What I Have Learned That May or May Not be Useful:

• Makes about 10 half cup servings.
• I use 1 T fat-free Greek yogurt as a substitute for sour cream, 1/4 c 2% milk shredded cheese, chopped tomatoes & green onions & 15 baked tortilla chips to make this a gooey & yummy pile of nachos for lunch. 
• I freeze leftovers in ziplock bags for mess-free dinners when I'm too busy/lazy to cook.

Slow Cooker Mexi Shredded Pork

Crock pot?  Check.  Mexi-flavor?  Check.  I'm sold.  I've used this for big groups of people & for just our family.  The leftovers heat up really well because the meat comes out so moist & you can use it for tacos, salads, enchiladas...you name it!  I'm not a fan of ultra spicy, but you could certainly kick it up by altering the seasonings.

Here's What You Need:

• 3 lb lean pork shoulder roast, trimmed 
• 2 packets taco seasoning (or about 1/2 c if you buy in bulk like I do)
• 2 T chili powder
• red pepper flakes to taste
• 2 T dehydrated onions
• 4 oz canned diced green chiles

Here's What You Do:

1. Trim meat of visible outer edge fat.
2. Combine taco seasoning, chili powder, red pepper flakes & onions.  Rub into meat on all sides.
3. Place meat in bottom of large slow cooker & cover with green chiles.  
4. Cook on low for 7 hours.
5. Remove bones (if your cut had any) & shred meat with a fork.  Let sit in juices for 10-15 mins.
6. Serve in tortillas w/taco fixings or over greens with desired salad toppings.  Makes about 8 servings.

Here's What I Have Learned That May or May Not Be Useful:

• Resist the urge to add liquid to the slow cooker.  Pork is juicy enough & adding liquid will just dilute the ultimate flavor of the meat.  I promise it won't burn. 

Baked Spaghetti Squash

In "dieting" circles, spaghetti squash is often bandied about as the next best thing, but I've never been able to get behind it.  I think I was soured to it as a kid when a pile of squash was plopped on my plate with a glob of jarred marinara & passed off as spaghetti.  Last night I decided to give it a second chance & I'm so glad I did.  Yum, yum!  This recipe was so delicious--probably because some of the calories saved by using squash instead of pasta were funneled into a little extra cheesy-goodness! 

Here's What You Need:

• 1 medium raw spaghetti squash    
  
• 1 pound uncooked lean ground beef (with 7% fat)    
  
• 1/2 cup diced green pepper    
  
• 1/2 cup diced red bell pepper    
  
• 1/4 cup diced red onion   


• 1 tsp minced garlic   


• 
  1/2 tsp dried oregano   


• 
  1/2 tsp dried basil   


• 
  1/4 tsp table salt   


• 
  1/4 tsp ground black pepper   


• 
  2 1/2 cups 2% milk reduced fat Colby Jack cheese   
  


• 14 1/2 oz canned diced tomatoes, well drained  

Here's What You Do:

1. Preheat oven to 375 degrees F (190 degrees C).
2. Place squash on a baking sheet, and bake 40 minutes, or until tender. Remove from heat, cool, and shred pulp with a fork.
3. Reduce oven temperature to 350 degrees F (175 degrees C). Lightly grease a casserole dish.
4. In a skillet over medium heat, cook the ground beef until evenly brown. Drain, and mix in the green pepper, red pepper, red onion, and garlic. Continue to cook and stir until vegetables are tender.
5. Mix the shredded squash and tomatoes into the skillet, and season with oregano, basil, salt, and pepper. Cook and stir until heated through. Remove skillet from heat, and mix in 2 cups cheese until melted. Transfer to the prepared casserole dish.
6. Bake 25 minutes in the preheated oven. Sprinkle with remaining cheese, and continue baking 5 minutes, until cheese is melted.  Makes 6 servings.

Here's What I Learned That May or May Not be Useful:

• I was skeptical, but I plunked the whole squash into the oven with a couple of slits poked into it.  It was a lot easier than trying to halve a raw squash & it worked--without having to add any butter or cooking spray to the cut edges! 
• I cooked the squash in the afternoon & then left it out on the counter to cool until evening when I was ready to assemble the whole meal.  It was a rare piece of planning ahead that really paid off--I didn't burn my fingers trying to shred scalding squash!
• Next time I will drain the tomatoes REALLY thoroughly.  I poured some of the liquid off just using the can as a strainer, but next time I will drain the tomatoes in a mesh strainer.  All of the veggies gave off plenty of liquid & mine was a little soupy.
• I can't vouch for it from experience yet, but it seems like something that will freeze well.  We had 4 servings left over so we packaged them up as 1 lunch portion & 1supper for the family.  Time will tell if its deliciousness can handle freezing & re-heating.

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Eggplant Parm

I'm at an advantage, not having ever been a good cook, I don't know what the fried version is supposed to taste like.  That being said, I think this is downright tasty & makes a great Meatless Monday meal!

Here's What You Need:

• 1 spray cooking spray   
• 1/3 cup seasoned bread crumbs, Italian-style   
• 1 Tbsp grated Parmesan cheese   
• 
  1 tsp Italian seasoning   
• 
  1/4 tsp garlic powder   
  


• 1 medium raw eggplant   
  


• 2 large egg whites, lightly beaten   
  


• 1 1/2 cup canned tomato sauce   


• 
  1/2 cup Kraft 2% milk reduced-fat shredded mozzarella cheese

Here's What You Do:

1. Preheat oven to 350°F. Coat a 9 X 13-inch baking dish with cooking spray; set aside.
2. Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends; slice eggplant into 3 slices (approx 1/2-inch-thick).
3. Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 to 25 minutes, flipping once.
4. Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more. Slice into 4 pieces and serve.

Here's What I Have Learned That May or May Not Be Useful:

• I use plain canned tomato sauce so that it doesn't have any extra cheese or oil in it.  To make up for it, I add a couple of shakes of Italian seasoning to the sauce.
• Sometimes I cut the three slabs of eggplant into 4 pieces each so that I can build individual serving stacks & not have to slice it once it is all assembled & cooked.  It started as an accident & turned into a time saver.
  
  
  
  
  

Taco Soup

We love anything that is even remotely Mexican at our house.  I love anything that involves little to no work.  This soup combines both!

Here's what you need:

• 1 large onion, chopped 
• 1 lb uncooked 93% lean ground beef (optional)  
  


• 15 oz fat-free, reduced sodium chicken broth (vegetable broth works fine, too)  
  


• 15 oz canned yellow corn   
  



• 15 oz canned black beans    


• 15 oz canned Great Northern beans (can substitute chick peas if you like them) 
  


• 15 oz fat-free canned refried beans  
  


• 30 oz canned diced tomatoes   


• 1/4 cup taco seasoning mix (or 1 packet if you don't buy in bulk!)   


• 
  4 oz canned diced green chiles    
  

  

Here's what you do:

1. Saute onion & ground beef in a large soup pot until tender.
2. Add all other ingredients & stir.  Do not drain any of the ingredients.
3. Simmer for 30-40 mins.  Makes about 13, 1 cup servings 

Here's what I have learned that may or may not be useful to you:

• You can let it simmer much longer if you want (just cover it) & it would probably do great in the crock pot, but I haven't tried it.
• Delish with 1/4 c 2% milk shredded cheese + 15 baked Tostidos

Greek Yogurt

In my efforts to a) feed my family the most nutritive food I can & b) try to be as thrifty as possible, I started making my own Greek yogurt.  When I told my mom that I was doing this, she asked me if I had bought a 70's era yogurt maker...????.  I had no idea such a thing exists. 

My version came from another blog & required me to buy NO equipment & is super easy.  What you end up with is plain, Greek yogurt that can be dressed up to suit your tastes & costs next to nothing compared to the Greek yogurt you get at the store.

Here's what you need:

• 1 large crock pot (mine is 6-7 quarts)
• 1 half gallon PASTEURIZED milk (make sure it's not ultra-pasteurized...there aren't enough critters left to do the job)
• 1 large towel or blanket
• 1 cup plain Greek yogurt (I bought the first & now reserve my starter from each batch to save for the next)
• 1 large strainer
• 1 large flour sack type towel (I think you could also use large coffee filters, but I prefer to go the reusable route)
• 1 large bowl (not too large that your strainer won't sit on top without falling in)
• random assortment of jars
• 1 food processor or large blender

Here's how you do it:

1. Pour half gallon milk into slow cooker & let cook on low for 3 hours.
2. Unplug slow cooker & wrap in large towel or blanket to retain heat.  Leave alone for 4 hours.
3. Remove 1-2 cups of milk from slow cooker & put in large bowl.  Whisk in 1 cup of yogurt as starter & return to crock pot.  Re-wrap & leave alone for 8-10 hours. 
4. Open up & be grossed out.  Your yogurt will be sitting at the bottom of the crock pot covered in a layer of whey.  Whey resembles Ecto Cooler (all of you children of the 80's know EXACTLY what I'm talking about).  Currently I'm keeping mine for experimentation with my bread, but for our yogurt purposes, it's waste. 
5. Line strainer with thin flour sack towel or coffee filters & set on top of large bowl.  Spoon whey & yogurt into strainer & let drain for about an hour. 
6. Spoon yogurt out of strainer & run through food processor for creamiest end product. 
7. Pour into whatever motley crew of jars you have scavenged, setting aside 1 cup for your starter for the next batch. 

Here's what I have learned that may or may not be useful:

• Set an alarm.  Otherwise, you will forget the timing of the steps & have to throw out soured milk.
• Before you start, do the backwards math & figure out what time you need to start things in order for you to be available to take care of your yogurt.  At my house, 3:00 pm is yogurt time.  Then I can wrap at 6:00 pm, add starter at 10:00 pm & start straining between 6:00-8:00 am.
• Plain yogurt isn't very tasty, but you can do ANYTHING you want with it.  Frozen fruit works really well & makes a sherbet consistency when put in the food processor with yogurt.  My most favorite concoction right now is  1/2 c yogurt + 2 T PB2 with chocolate + 1 T dark chocolate cocoa powder + 2 t stevia.
• Works great as a sour cream substitute.  I haven't baked with it yet, but I have cooked & couldn't tell the difference.
• You can use any "fatness" of milk.  I use whole for my kids & skim for myself.
• You can do a whole gallon if your crock pot is big enough.  I don't change the times for anything when I do a gallon, except it takes longer to strain.  My kids eat so much yogurt that I do a gallon for them & a half gallon for me & that lasts us about a week.  It will keep up to 2 weeks in the fridge.   

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