Beef and Vegetable Melt - 240 calories

Ingredients:

1/3 c Bisquick Heart Smart mix

1 TBSP water

1 egg white or 2 TBSP fat-free egg product

1/4 c plus 2 TBSP shredded reduced-fat Cheddar Cheese (1-1/2 oz)

1/4 lb lean ground beef (at least 80%)

1/2 cup canned condensed cream of mushroom soup

3/4 cup frozen mixed vegetables

Directions:

1. Heat oven to 400 degrees. Spray pan with cooking spray. In small bowl, stir together bisquick mix, egg, water, and 1/4 cup of cheese; spread in pan.

2. In 10 inch skillet, cook beef over medium high heat, stirring occasionally, until thoroughly cooked; drain. Stir in soup and vegetables; heat until hot. Spoon beef mixture over batter in pan. Sprinkle remaining 2 tbsp. of cheese.

3. Bake about 20 minutes or until edges are light golden brown.

*Makes 2 servings

Total fat 10 g, Carbohydrates 20 g, Dietary Fiber 2 g, Protein 20 g

Weight Watcher Points - 6 points+

Broccoli and Cheddar Quiche - WW Recipe

Ingredients:

6 oz pie crust, 9-inch, refrigerated    2 tsp olive oil 1/2 cup sliced uncooked red onions, chopped 1-1/4 cups part-skin ricotta cheese 1 cup low fat shredded cheddar cheese
1 large egg 2 large egg whites 1 TBSP Dijon mustard
1 tsp dried oregano
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground, or more to taste 10 oz. frozen chopped broccoli, thawed and well drained
1 TBSP grated Parmesan cheese Directions: Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use. To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese. Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Yields 1 piece per serving. Weight Watchers - 6+ points

Brine and Dry Rubs

Basic Brine Ratio

Works well on bone in chicken and pork

3/4 cup brown sugar
3/4 cup kosher salt
1 gallon water

Basic Herb Rub

Works well on beef, poultry, or lamb

3 cloves fresh garlic
1 TBSP kosher salt
1 TBSP dried rosemary
2 tsp black pepper
2 tsp dried thyme

Blend with olive oil to make paste

Summer Pork Rub

Works well on pork, beef, or chicken

1 1/4 cup brown sugar
2 1/2 cup sugar
3 TBSP black pepper
2 TBSP kosher salt
2 tsp ground ginger
4 tsp onion salt
1 TBSP dry mustard
1 1/2 tsp crushed red pepper
1 1/2 tsp ground cumin
1 1/2 tsp paprika
1 tsp dried thyme
2 TBSP garlic powder

Balsamic Glaze

1 part balsamic vinegar
2 parts oil

Courtesy of In His Service Professional Catering
Dustin Harper and Ashley Shedden
2717 Fairview Rd.
Granville Summit, PA 16926
570-364-8189