Ingredients:
4 medium (about 1 1/4 pounds) baking apples, such as Granny Smith, peeled and thinly sliced
1/2 cup uncooked quick-cooking oatmeal
1/4 cup light or dark brown sugar
2 teaspoons ground cinnamon
1/3 cup apple juice

Directions:
1. Preheat oven to 350 degrees, with a rack in center. Spray a 1-quart (9- x 9-inch) baking dish with nonstick cooking spray.

2. Spread apple slices evenly over bottom of baking dish; set aside.

3. In a small bowl, with a fork, blend together oatmeal, brown sugar and cinnamon until well mixed. Spread evenly over apples.

4. Sprinkle apple juice over top. Cover and bake for 20 to 30 minutes, or until apples are just starting to soften.

5. Uncover and bake for 15 to 20 minutes more, or until apples are soft.

Amount Per serving: Calories: 156; Fat: 1 gm; Cholesterol: 0 mg; Sodium: 105 mg; Protein: 2 gm; Carbohydrates: 37 gm.

Source: Reprinted with permission from: Anne M. Fletcher, MS, RD, Eating Thin for Life: Food Secrets & Recipes from People Who Have Lost Weight & Kept It Off (Copyright, Houghton Mifflin Company, 1997). mwadum, 2/08

Ingredients:
2 cups instant rice
1 (15 ounce) can chicken broth, or 2 cups chicken bouillon
2 (10.75 ounce) cans condensed reduced fat cream of mushroom soup
4 Tablespoons margarine (1/2 stick)
½ cup frozen mixed vegetables (carrots, peas, onions, peppers, etc.)

Directions:
1. In a 9x11 inch microwave safe dish, mix together the rice, chicken broth, mushroom soup and margarine. (frozen mixed vegetables are added later).
2. Cook in microwave oven on high power for 10 minutes, or until boiling. Decrease power to medium, add ½ cup frozen mixed vegetables, stir and cook for 20 minutes more.
3. Let set for 5 minutes for all liquid to be absorbed, and serve.

Nutrition Information
Amount Per Serving: Calories: 186, Total Fat: 9gm, Cholesterol: 27mg, Sodium: 884mg, Carbohydrates: 24gm, Dietary Fiber: 1gm, Protein: 4gm
Source: 2007 Allrecipes.com
mwadum, 2/08

Ingredients:
5 potatoes, peeled and cubed
2 onions, chopped
2 cups diced ham
3 stalks celery, chopped
1 (15.25 ounce) can whole kernel corn, undrained
2 tablespoons margarine
¼ teaspoon salt
Pepper to taste
2 cubes chicken bouillon (2 bouillon cubes in 16 ounces water), or broth
1 (12 fluid ounce) can evaporated non-fat skim milk

Directions:
1. In a slow cooker, place the potatoes, onions, ham, celery, corn, butter or margarine and salt and pepper. Add 2 cups chicken bouillon, or broth. Add additional water, if needed, to cover all ingredients. Place lid on cooker.

2. Cook on low setting for 8 hours and then stir in the evaporated non-fat skim milk. Cook for 30 more minutes.

This recipe can be altered by replacing 2 cups additional cubed potatoes for 2 cups diced ham.

Yield: 9 Servings

Nutrition Information
Amount Per Serving: Calories: 274, Total Fat: 8gm , Cholesterol: 24mg , Sodium: 791mg, Carbohydrate: 37gm , Dietary Fiber: 5gm, Protein: 11gm

Source: 2007 Allrecipes.com
mwadum, 2/08

Ingredients
1/4 cup all-purpose flour
½ teaspoon salt
Pepper to taste
1 1/2 pounds round steak, cut into small pieces
3 tablespoons canola oil
3 stalks celery, chopped
1 onion, chopped
3 carrots, shredded
2 (14.5 ounce) cans diced tomatoes with juice
1 tablespoon Worcestershire sauce
2 tablespoons brown sugar, or to taste

Directions
1. In a paper bag, mix the flour, salt, and pepper. Add the round steak pieces and shake lightly in bag and remove.
2. Heat the oil in a skillet over medium heat, and sauté the celery, onion, and carrots about 3-4 minutes, until tender but not soft. Remove from heat, and set aside.
3. Add round steak pieces to pan, and cook until lightly browned.
4. Place the vegetables and steak in a slow cooker. Mix in the tomatoes with juice, Worcestershire sauce, and brown sugar.
5. Cover, and cook 8 to 10 hours on Low.

Nutrition Information
Amount Per Serving: Calories: 246, Total Fat: 10gm , Cholesterol: 39mg , Sodium: 369mg , Carbohydrates: 19gm , Dietary Fiber: 3gm , Protein: 17gm

Source: 2007 Allrecipes.com

mwadum, 2/09