Spicy Oven Fries

3 large baking potatoes (about 2 pounds)
2 tablespoons olive oil
2 tablespoons Creole or Cajun seasoning
cooking spray

Cut each potato lengthwise into 8 wedges. Combine the oiland seasoning in a plastic bag-add the wedges. Seal the bagand shake to coat the potatoes. Arrange the wedges, skin sidedown, in a single layer on a baking sheet coated with cookingspray. Bake at 450° for 20 minutes or until golden brown. Makes8 servings.

Basil Tomato Salad

3 tomatoes
3 tablespoon olive oil
2 tablespoon capers
3 tablespoon fresh basil, chopped fine
1 tablespoon fresh lemon juice
1 teaspoon sugar
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1 clove garlic, finely chopped
3 cups pasta
1/4 cup Parmesan cheese

Mix all ingredients except tomatoes, pasta and cheese. When everything is mixed well and the salt and sugar is dissolved, add the tomatoes. Allow the tomatoes to marinate at room temp. Then cook pasta drain and add to tomato mixture. Right before serving add Parmesan cheese.

Polynesian Glazed Meatballs

1 tsp. oil

1 large red pepper, chopped

1 onion, chopped

1/4 cup barbecue Sauce

1 tsp. ground ginger

1 tsp. garlic powder

2 cans (8 oz. each) pineapple chunks, drained, liquid reserved

12 oz. (3/4 of 1-lb. pkg.) frozen cooked meatballs

2 cups instant white rice, uncooked

Heat oil in large skillet on medium-high heat. Add peppers and onions; cook 5 min. or until crisp-tender, stirring frequently. Stir in barbecue sauce, ginger, garlic powder and reserved pineapple liquid. Add meatballs; mix lightly until evenly coated. Cook 10 min. or until meatballs are heated through, stirring occasionally. Meanwhile, cook rice as directed on package. Stir pineapple into meatball mixture. Serve over the rice.

Warm Chicken-Pecan Salad

4 small boneless skinless chicken breast halves (1 lb.)
4 green onions, sliced
1/4 cup Pecan Pieces
1/4 cup dried cranberries
1/4 cup Mayonnaise
2 Tbsp. Spicy Brown Mustard

Spray grill pan or large skillet with cooking spray. Add chicken; cook on medium-high heat 5 min. on each side or until chicken is cooked through (165ºF). Remove chicken from pan; cool slightly. Chop chicken; place in medium bowl. Add remaining ingredients; mix lightly. Serve warm.

Sesame Chicken

1 can cream of mushroom soup
3/4 cup milk
1/4 tsp. poultry seasoning
2 lb. chicken parts (boneless, skinless chicken breast work best)
1 1/2 cups crushed corn flakes
2 Tbsp. toasted sesame seeds
2 Tbsp. melted butter or margarine

Mix 1/4 cup soup, 1/4 cup milk and 1/8 tsp. poultry seasoning. Dip chicken in soup mixture; then roll in mixture of corn flakes and sesame seeds. Place in foil-lined shallow baking dish. Drizzle with butter. Bake at 400 degrees F for 1 hour. Meanwhile, combine remaining soup, milk and poultry seasoning. Heat; stir now and then. Serve over chicken.

Low-Fat Vegetarian Chili with Rice

1 15-1/2 oz. can red kidney beans, rinsed and drained
1 15 oz. can great northern beans, rinsed and drained
1 14-1/2 oz. low-sodium tomatoes, undrained and cut up
1 8 oz. can tomato sauce
1 cup water
3/4 cup chopped green (sweet-optional) pepper
1/2 cup chopped onion
1 Tbsp. chili powder
1 tsp. sugar
1 tsp. snipped fresh basil or 1/2 teaspoon dried basil, crushed
1/2 tsp. ground cumin
1/4 tsp. salt
Dash ground red pepper
2 cloves garlic, minced
2 cups hot cooked rice

In a large saucepan combine kidney beans, great northern beans, undrained tomatoes, tomato sauce, water, green pepper, onion, chili powder, sugar, basil, cumin, salt, ground red pepper, and garlic. Bring to boiling, reduce heat, simmer, covered for 15 minutes, stirring occasionally.
Top each serving or chili with 1/2 cup cooked rice. Makes 4 servings

Make-Ahead Tip: Prepare chili. Transfer to refrigerator container, cover and chill up to 2 days. Reheat and top with rice.

Homemade Spaghetti Sauce

2 pounds Italian Sausage
2 tablespoons olive oil
1 Onion (chopped)
1 Red Bell Pepper (chopped)
1 Green Bell Pepper (chopped)
3 Cloves Garlic (minced)
12 Roma tomatoes (chopped)
2 small cans Tomato Paste
3 small cans Tomato Sauce
1 bay leaf 1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/4 teaspoon dried thyme
1/2 teaspoon dried parsley
1 teaspoon salt
1/4 teaspoon black pepper
Spaghetti Noodles
Parmesan cheese

1. In a large soup pot - brown Italian Sausage and crumble the meat into chunks. Drain grease.
2. Add olive oil, bell peppers, onion and minced garlic. Cook for 5 minutes, stirring frequently. Add chopped tomato and cook 5 more minutes, still stirring.
3. Add tomato paste and tomato sauce. Fill empty cans with water and add to pot.
4. Add spices to the spaghetti sauce. Add salt and pepper. Stir well.
5. Cook on low heat for 1 1/2 hours. Stir often to keep spaghetti sauce from sticking to bottom of pan. (add more water if sauce becomes too thick)
6. Remove bay leaf and ladle sauce over spaghetti noodles. Top with Parmesan cheese.

Serves approx 6 people.

Hawaiian Baked Yam

8 large sweet potatoes or yams, peeled and cut into 2" chunks

2 cup pineapple chunks1 cup banana; sliced

2 cup hearts of palm; cut into 2" chunks

2 cup tempeh; cut into 1" chunks

2 cup dried lentils

3 cup vegetable stock

1/2 cup honey or other natural sweetener

2/3 cup prepared spicy mustard

1/2 cup cider vinegar

Preheat oven to 250 deg.
Combine all ingredients in a large roasting pan or casserole dish. Place in oven and bake, covered, for 2 hours. Stir occasionally and serve hot.
Hint: For a sweeter taste, use apple juice to replace 1/2 of the vegetable stock.

Meatloaf Muffins

1 lb. lean ground beef
1 cup hot water
2 egg whites (or 1 whole egg)
1 package stove top stuffing mix

Mix together and place in cupcake tin for muffin meatloaf. Bake at 350 for 45-50 minutes. makes twelve (12) meatloaf muffins.

2 pts each for Weight Watcher points

Crispy Onion Chicken

1/2 C. butter or margarine melted
1 T. Worcestershire sauce
1 t. ground mustard
1/2 t. garlic salt
1/4 t. pepper4 boneless chicken breast halves
1 can French fried onions

In a shallow bowl combine the butter, Worcestershire sauce, mustard, garlic salt and pepper. Dip chicken in the butter mixture, then coat with onions. Place in a greased 9x13 baking dish. Top with any remaining onions; drizzle with any remaining butter mixture. Bake uncovered at 350 for 30-35 minutes or until chicken is done.