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 Even if you’re not watching your weight, this healthful salad will be a welcome addition to your dinner table!
2 tablespoons reduced-sodium soy sauces
2 tablespoons fresh lemon juice
1 teaspoon Asian sesame oil
1/4 teaspoon sugar
1/4 teaspoon freshly ground black pepper
8 cups torn cleaned spinach
1 cup sliced mushrooms
1 cup bean sprouts
1 (8-ounce) can sliced water chestnuts, drained
1 red bell pepper, seeded and julienned
4 scallions, thinly sliced
2 tablespoons sesame seeds, toasted*
1. In a small jar with a tight-fitting lid or in a small bowl, combine the soy sauce, lemon juice, oil, sugar and black pepper; cover and shake well or whisk until blended.
2. In a large salad bowl, combine the spinach, mushrooms, sprouts, water chestnuts, bell pepper and scallions. Add the dressing; toss to coat. Serve sprinkled with the sesame seeds.
Per Serving: 53 Calories, 2 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 198 mg Sodium, 8 g Total Carbohydrate, 3 g Dietary Fiber, 3 g Protein, 84 mg Calcium.
Serving Provides: 1 Fruit/Vegetable.
Points Per Serving: 1.
* To toast the sesame seeds, place a nonstick skillet over low heat; add the sesame seeds and cook, stirring constantly, until browned, about 3 minutes.
Recipe and photo are from Weight Watcher’s “Simply the Best” cookbook.
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A delicious change-of-pace from traditional baked potatoes!
4 baking potatoes
1 can (10-3/4 ounces) Campbell’s Condensed Cream of Mushroom Soup
(Regular or 98% Fat-Free)
1/2 cup milk
2 cups frozen chopped broccoli, thawed
1 cup shredded Cheddar cheese (4 ounces)
1. Bake the potatoes in a 400 degree F. oven for 45 minutes or until the potatoes are fork-tender. Cut the potatoes lengthwise into quarters.
2. Arrange the potato pieces in a 13×9x2-inch shallow baking dish. Stir the soup, milk, broccoli and 1/2 cup of the cheese in a medium bowl. Pour the soup mixture over the potatoes. Cover the dish with foil.
3. Bake at 400 degrees F. for 30 minutes or until hot and bubbly. Top with the remaining cheese. Makes 8 servings.
Recipe and photo are from Campbell’s.
Emily's Favorite Recipes:
 3 cups Radiatore (or your favorite shape) pasta
1 (1 pound) jar Double Cheddar Cheese sauce ( I use Ragu brand)
1/4 cup milk
4 ounces processed cheese spread (Velveeta), cubed
1/2 teaspoon ground black pepper
1. In a 3-quart saucepan, cook the pasta according to the package directions; drain and return to the saucepan.
2. Stir in the Double Cheddar Cheese sauce, milk, Velveeta and pepper; simmer, stirring often, until hot and bubbly and cheese is melted. Remove from heat and serve. Makes 6 to 8 servings.
Emily's Favorite Recipes:
 Tender noodles, colorful broccoli and creamy sauce make this a winning dish!
3 cups uncooked medium egg noodles
2 cups broccoli flowerets
1 can (10-3/4 ounces) Campbell’s Condensed Cream of Chicken Soup
1/2 cup sour cream
1/3 cup grated Parmesan cheese
1/8 teaspoon ground black pepper
1. Prepare the noodles according to the package directions in a 4-quart saucepan. Add the broccoli during the last 5 minutes of the cooking time. Drain the noodles and broccoli well in a colander and return them to the saucepan.
2. Stir the soup, sour cream, cheese and black pepper into the noodles and broccoli. Cook and stir over medium heat until hot.
3. Top with additional cheese before serving. Makes 5 servings.
Recipe and photo are from Campbell’s.
Emily's Favorite Recipes:
 If you are like so many others this time of year, you are probably wanting to take off a few pounds. This delicious salad from Weight Watcher’s, “Simply The Best”, cookbook is a wonderful addition to your dieting menu!
1-1/2 cups elbow macaroni
One 1-pound package frozen mixed vegetables (cauliflower, carrots and snow pea pods), thawed
Two 6-ounce cans water-packed tuna, drained and flaked
4 scallions, sliced
1/4 cup minced flat-leaf parsley
3 tablespoons fat-free Italian salad dressing
2 tablespoons balsamic vinegar
2 teaspoons dried basil
1/4 teaspoon crushed red pepper flakes
1. In a large pot of boiling water, cook the macaroni 6 minutes, until almost tender. Add the mixed vegetables; return the water to a boil, then cook until the pasta and vegetables are just tender, about 1 minute longer. Drain and then rinse under cold running water.
2. Meanwhile, in a large bowl, combine the tuna, scallions, parsley, salad dressing, vinegar, basil and pepper flakes. Add the pasta and vegetables; toss well. Refrigerate, covered, until chilled, at least 2 hours. Makes 4 servings.
Per serving: 291 calories, 1 g Total Fat, 0 g Saturated Fat, 32 mg Cholesterol, 417 mg Sodium, 39 g Total Carbohydrate, 4 g Dietary Fiber, 30 g Protein, 75 mg Calcium.
Serving provides: 2 Breads, 1 Fruit/Vegetable, 1 Protein/Milk.
Points Per Serving: 5
 Smooth, creamy and delicious, this easy-to-make mashed potato side goes great with any meat main dish!
2 cups water
3 tablespoons butter or margarine
3/4 cup milk
1 (10-3/4 oz) can condensed cheddar cheese soup
1/3 cup sour cream
1 teaspoon minced onion
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup French-fried onions*
1. In a 2-quart saucepan over high heat, bring water and butter or margarine to a boil; remove from the heat. Stir in the milk; slowly stir in the potato flakes or buds.
2. Add the soup, sour cream, minced onion, salt and pepper to the potato mixture; stir to blend. Transfer mixture to a 1-1/2-quart casserole. Sprinkle with the French-fried onions.
3. Bake, uncovered, at 350 degrees F for 25 to 30 minutes or until hot and onions are golden brown.
* You may omit the French-fried onions, if desired.
 A delicious broccoli and rice combination that makes a great side or add cooked chicken, turkey or ham for a complete meal-in-one.
1-1/2 cups water
1/2 cup butter or margarine
1 tablespoon dry minced onion flakes
2 cups uncooked instant rice
1 (16 oz) package frozen chopped broccoli, thawed
1 (10.5 oz) can condensed cream of mushroom soup
1 (10-3/4 oz) can cheddar cheese soup
1 cup French-fried onions, (optional)
1. In a large saucepan, bring water, butter and onion to a boil. Stir in the rice; remove from the heat and let stand 5 minutes or until the water is absorbed.
2. Add the broccoli, cream of mushroom soup and cheddar cheese soup ; stir to blend.
3. Transfer mixture to a greased 11×7-inch baking dish. Bake, uncovered for 30 to 35 minutes or until hot and bubbly. Sprinkle with French-fried onions, (if using); bake an additional 5 minutes. Makes 8 servings.
 I discovered this recipe in an old church cookbook and decided to try it. It was different from my usual baked beans but very good!
1 (15.5 oz) can chili hot beans
1 (16 oz) can pork and beans
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1/4 cup honey
1/2 cup brown sugar
1 tablespoon prepared mustard
1/4 cup tomato ketchup
4 slices bacon, cooked crisp and crumbled
Combine all of the ingredients in a 1-1/2 quart casserole; blend well. Bake, uncovered, at 300 degrees F for 1 hour.
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