3 c. chopped asparagus (about 2 bunches)
2 c. fat-free chicken broth

1 bay leaf

2 tsp. crushed/minced garlic

2 c. non-fat milk

Dash of nutmeg
2 tbsp. cornstarch
1/4 c. milk

2 tsp. butter
Dash of Pepper

Dash of lemon Juice

Combine asparagus, chicken broth, bay leaf, and garlic in a saucepan over medium-high heat, bring to a boil. Reduce heat, cover, and simmer 10 minutes. Discard bay leaf. Place asparagus mixture in food processor or blender, process until smooth (better to overdue it so you don't have chunks of asparagus). Add milk, pureed asparagus, and nutmeg to large saucepan, stirring until blended. While mixture warms on med-high heat as you are trying to bring it to a boil, mix the cornstarch with the additional cold milk. Once the soup mixture on the stove is boiling, add the cornstarch mix to the saucepan and stir, bringing heat back down to medium so it will simmer. Continue to stir as soup thickens to desired consistency. Add more cornstarch mix if you want a thicker soup (just be sure to mix the cornstarch with cold milk before adding directly to the hot mixture). Once soup is at desired consistency remove from heat. Add butter, pepper, and lemon juice.  

KATHY'S GREEN CHILI STEW (with some Evan modifications)
2 lb. beef cubes for stew
2 tsp. crushed or minced garlic

Pepper to taste

1 can low fat/low sodium beef broth

1 big can green enchilada sauce

3 small cans diced green chilis

1 small can diced jalapenos

2 cans pinto beans

4 red potatoes, cut in bite size pieces

Brown the beef with a little olive oil (or Pam), garlic, and pepper. Put browned beef with all the following ingredients in a slow cooker. Set slow cooker on low for about 8 hours. *If you want the soup thicker and/or greener, use less or none of the beef broth. Use any salt very sparingly as the other ingredients are quite salty. 

1 Pre-Made Double Pie Crust
12 Eggs
3/4 c. Milk

1.5 c. Cheese

Chopped Ham

Chopped Broccoli (or any other veggies)

Preheat oven to 350°. Spray regular or mini muffin tin with Pam. Roll out pie crust and roll a little thinner than it already comes. Using a medium to large circle cookie cutter (I don't have one so I used the rim of a highball glass) cut circles out of the dough reserving any additional crust to re-roll and cut additional circles from. Shape circular dough cuts into each separate muffin section, shaping it so it forms a dough cup in the tin. Mix remaining ingrediants, and salt/pepper to taste, in a medium bowl. Ladle mixture into the doughed muffin tins filling each level with the rim of the dough. I sprinkled a little extra cheese on top of each of my mini quiches. Place in oven and bake for about 30 minutes. Check periodically, you can tell its done with a knife comes out clean and the crust is a golden brown.

Worchestire Sauce
1/4 c. crushed Pecans

Salmon filet

Cooking Spray

Preheat oven to 375. Coat glass baking dish with cooking spray and place salmon in dish. Cover with several dashes of worchestire to taste, basically enough to cover and/or marinate. Squeeze lines of honey on the coated salmon and kind of mix with the worchestire with your finger or a spoon. I let mine sit for about 15 mins. since we wanted to eat soon, but I think this would be even better if you let it marinate covered in the fridge for a few hours. Heat olive oil in a skillet pan to a medium-high heat. Once drops of water sizzle on the pan, place the salmon in the pan. Sear it on both sides for just about a minute each side. Place the salmon back in the baking dish and cover with crushed pecans, drizzles of some more honey, and salt to taste. Bake for about 12-14 mins. until desired doneness.

1 bag Frozen mixed Broccoli & Cauliflower
1/2 head of chopped Cauliflower
4-5 Broccoli Florets chopped

Spray Butter
Tony Chachere's Seasoning (or Cajun Spices, or Cayenne)

Spray saute pan with spray butter and heat to medium. Toss cauliflower and broccoli in pan. Sprinkle veggies with salt, pepper, and spicy seasoning of your choice to desired spiciness. Spray veggies with a little more spray butter (enough to coat a little) and sautee veggies for a while in the pan. I recommend cooking them until they start to brown a little. It makes the veggies kind of crunchy and in my opinion better (I will say from what I have read, critics would say I am well overcooking these types of veggies, but I think it tastes better).

1/4 c. honey
3 tbsp. soy sauce

2 tbsp. olive oil

1 tbsp. balsamic vinaigrette

1 tsp. garlic powder

1 flank sirloin steak

Mix all the ingredients through garlic powder well. Po
ur over meat in small casserole or pan and spoon extra juices on top of steak. Cover and refrigerate for about an hour or more to marinate. Broil Steak for about 4-5 minutes on each side in casserole dish in oven, or until desired doneness.

3/4 head of fresh cauliflower

Olive Oil or Cooking Spray to taste

Salt & Pepper to taste

Grated Parmesan (optional) to taste
Lightly pulse the cauliflower in a food processor so that it resemble
s the consistency of rice. When the rest of the meal is almost ready, lightly saute the cauliflower bits with some cooking spray or olive oil, and seasonings. I also put a bit of Parmesan for taste. Serve under the steak, the extra juices from the marinade really complement the faux rice. 

1 Bunch of Asparagus
Olive Oil or Cooking Spray to taste

Salt & Pepper to taste

5-10 Thin slices of Low Fat Ham
Preheat oven to 375. Cut the hard ends off of the spears of asparagus that you are using. I keep the remaining spear intact after cutting of the ends if making as a side dish; if making as an appetizer however, I will chop the remaining spear in half again and use the two halves (it will just yield more in smaller bites). Drizzle a little olive oil (or spray cooking spray), salt, and pepper over the asparagus and toss to make sure they are fully covered.
Cut the slices of ham in half and wrap each asparagus spear or half with the slice and secure with a toothpick. Place all wrapped asparagus in a glass baking dish and bake for about 20-30 minutes, depending on desired doneness.



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