Kansas City Chicken

Kansas City Chicken
Serves 4

Ingredients:
4 Chicken Breasts Market Pantry Low Sodium Fresh (not frozen) has the LOWEST Sodium Count
4 slices Market Pantry Health Honey Ham packaged lunch meat
1/2 c. shredded Reduced Sodium Cheddar Cheese
1 Tomato chopped
1/2 c. BBQ Sauce
Great Value Olive Oil Cooking Spray

Directions

• Preheat oven 350 º
• Rinse and pat dry each Chicken Breast
• Spray pan with Great Value Olive Oil Cooking Spray
• Place Chicken Breasts in prepared 9 X 13 pan
• Spread 1/4 BBQ sauce on the top of each Chicken Breast
• Place 1 slice of Ham on top of each Chicken Breast
• Put 1/4 chopped Tomato on top of each Chicken Breast
• Sprinkle with 1/4 of Cheddar Cheese on top of each Chicken Breast
• Cover with aluminum foil for 30 mins.
• Uncover and cook for an additional  15 mins 

Enjoy!

Betsy

Meat Loaf

Meat Loaf
Serves 4

Ingredients:
1 pound 90% lean Ground Beef
1/2 chopped Onion
1/4 chopped Red Bell Pepper
1/2 c. uncooked Instant Brown Rice
1/2 t. dry Mustard
1/2 t. dry Basil
1 small can reduced sodium Tomato Sauce (divided)
1 whole Egg
1/2 t. ground Black Pepper
1/2 t. Sea Salt

Directions:

• Preheat oven 350 º
• In a medium mixing bowl combine, Ground Beef, chopped Onion, chopped Red Bell Pepper, uncooked Instant Brown Rice, Dry Mustard, Dry Basil and 1/2 of the Tomato Sauce.
• Mix all together. I usually use my hands (washed of course)
• Place into a loaf size pan and patted smoothly on top
• Spread other 1/2 of Tomato Sauce on top
• Bake for 45 minutes or until done in center

Enjoy!

Betsy

Onion Burgers with Spicy Ketchup

Onion Burgers with Spicy Ketchup  (These Are Great On The Grill Too!!!)
This recipe is from Diabetes Self-Management
Serves 4

Ingredients:

1 pound 90% lean Ground Beef (can use ground turkey breast)
1/2 c. chopped Onion
1/2 t. ground Pepper
4 Whole Wheat Hamburger Buns
4 Sargento Ultra Thin Cheddar Cheese slices 
4 Lettuce Leaves
Sliced Tomato
*Spicy Ketchup


Directions:

• Heat grill, skillet or griddle
• Combine Meat and chopped Onions and Pepper
• Shape into 4 patties
• Press the center of each patty in the middle with your thumb not quite all the way through
• This will help the patty to cook evenly and also keep it's shape.
• Place Cheese slices on top of each patty after they are cooked
• Heat Buns
• Spread some Spicy Ketchup onto each Hamburger Bun
• Place 1 meat patty onto each bun bottom
• Top with Lettuce & Tomato

Nutritional Info per serving:

Cal. 340, Carb. 24 g, Protein 24, Fat 13 g, Sat. Fat 5 g., Chol. 74 mg., Sodium 155 mg, Fiber 1 g.,

Pot Roast

Pot Roast
Serves 6

Ingredients:
4-5 pound Roast (arm, chuck or 7 bone) (I like to have a bone in because it adds so much to the flavor)
1 package Great Value Onion Soup Mix
2 cups Hot Tap Water
Flour
2 T. Olive Oil

Directions:

• Preheat oven 350 º
• Pour  Onion Soup Mix into Hot Water
• Rinse Roast off in water and pat dry
• Heat Olive Oil in a Dutch Oven or Roasting Pan over medium heat
• Lightly coat with flour all over
• Place Roast into Pan and brown on both sides
• Take pan off the heat
• Pour Water w/Onion Soup Mix over the browned Roast
• Cover with lid
• Cook for 3-4 hours
• Take out of oven and place Roast onto platter
• If juices aren't quite thick enough just place the pan on top of burner over high heat and bring to a poil
• In a small jar put 1/2 c. water 
• Add 1-2 T. flour
• Quickly screw on the lid and shake vigorously to mix 
• After juices in pan have come to a boil slowly add the flour & water mixture to boiling juice an stir with a whisk to keep from lumping.
• Remove fro heat and pour into a bowl

Enjoy!

Betsy

Sloppy Joe's

Sloppy Joe's
Serves 4

Ingredients:

1 pound of ground beef or turkey
1/2 chopped Onion
1 small bottle BBQ Sauce (brand of your choice)
4 slices of Reduced Fat Cheddar Cheese
4 Whole Wheat Hamburger Buns


Directions:

• Chop onion
• Brown Ground Meat of your choice along with onion
• Drain off any grease
• Add BBQ Sauce
• Heat
• Place 1/4 of mixture onto each bun
• Top with slice of cheese

Enjoy!

Betsy