Mom's Winter Soup
Holly Annibale
Medical University Women's Club

3 medium onions - chopped	1 c. celery - diced
2 T. olive oil	1 c. carrots - diced
1 lb. 95% lean ground beef	1 c. parsnips - diced
1 clove garlic - minced	1 c. dry red wine
3 c. low sodium beef stock (or canned beef bouillon)	2 T. parsley - chopped
1 large can tomatoes	1/2 tsp. basil
1 c. potatoes - diced	1/4 tsp. thyme
1 c. green beans - diced	1 T. salt (or less)

In soup kettle, brown onions in olive oil. Add beef and garlic. cook until beef is brown. Add remaining ingredients. Bring to boil and simmer 1 hour. Serving size 1 cup. Serves 16.

Note: Nutrition facts per serving:  114 Calories; 4g Fat; 1g Sat Fat; 10g Carbohydrates; 7g Protein; 2g Fiber; 18mg Cholesterol; 528mg Sodium.

 

Breakfast Casserole
Amy Mendez
Registered Dietitian
Seinsheimer Cardiovascular Health

1 lb. 40% reduced fat bulk pork sausage	1 1/2c. egg substitute
3 c. whole wheat bread - 1/2" cubed (about 6 slices)	1/2 c. reduced-fat sharpe cheddar cheese
1 c. fat free half & half	1 tsp. dry mustard
1 c. skim milk	vegetable cooking spray

Preheat oven to 350 degrees. Spray 9 x 13-inch casserole dish with cooking spray. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, patting with paper towels. Combine the sausage and other ingredients (except cooking spray) in a large bowl, stir well. Transfer mixture into the sprayed casserole dish. Bake for 45 minutes or until wooden toothpick inserted in the center comes out clean. Note: look for this sausage in the refrigerated meat section of the grocery store. Serves 9.

Note:  Nutrition facts per serving:  182 Calories; 5g Fat; 1.5g Fat; 18g Carbohydrates; 16g Protein; 1g Fiber; 22mg Cholesterol; 677mg Sodium.