Thursday, October 15, 2009

Crustless ....that's right Crustless Pumpkin Pie....

Well sort of a pumpkin pie, more like pumpkin bars with a pumpkin pie taste.....

1 15 oz can pure canned pumpkin
1 12 oz can evaporated milk
1/2 cup Egg Beaters
3/4 cup Splenda Sweetener
2 tsp pumpkin spice
1 tsp cinnamon
1 tsp nutmeg

Preheat oven to 350 degrees.

Combine all ingredients and mix well. Place into a baking dish and cook for 45 minutes. When done cut into equal bar sizes.( You can serve this dish hot or cold, it's your choice.) Serve with whipped cream sprinkled with cinnamon and a glass of milk. Enjoy!

Tuesday, October 13, 2009

Gram's Famous Stew Gluten Friendly-fied

My grams makes the best stew ever!! Unfortunately I haven't been able to have it in a while....until I tweaked with the recipe long enough to make it GF friendly. I hope you all enjoy!!

1/2 cup Potato flour
1 tsp salt
1/4 tsp pepper
2 lbs stew meat cut into bite-sized pieces
4 tlbs shortening
6 cups boiling water

3 medium potatoes
1 medium turnips
4 carrots
1 green pepper
1 cup celery
1 onion
1 tsp salt
2 tsp Orrington Farms Beef Flavored Gluten Free Soup Base

After cutting the stew meat into bite sized pieces, coat it in the flour, salt, shortening, and pepper. Place in pot. Add boiling water to meat. Cook for two hours on low. Add vegetables, and remaining ingredients. Simmer for 30 minutes. Stew will thicken. Enjoy with fresh and warm cornbread.

It's raining meatballs .....

I am going to try and get a headstart on October and get back into a once-a-week posting habit. The Granary is now carrying Kinnikinnick's 7 inch personal pan frozen pizza crusts. They have a rectangular shape and can accomodate both thick crust and crunchy crust lovers, it all depends on how long you cook the crust in the oven. I found the texture to be pleasing and the taste to be as close as one can get to a regular pizza crust.  As for the rain we have all been drowing in lately, it may not be raining meatballs, but this recipe will at least let you enjoy them while it rains outside....

GF Italian Meatballs and Spaghetti

1/2 lb mild italian sausage ( Thomas likes his with italian sausage, but if your not a fan it can be omitted.)
3/4 lb lean ground turkey
1 cup fine dry crackercrumbs (The brand Glutino carries a buttery cracker that works well with this recipe.)
4 large eggs
3/4 cup grated Parmesean cheese
3/4 cup minced onion
1 tbsp minced garlic
1/2 tsp salt
1/2 tsp pepper
2 tsp dried Italian Seasoning

1/2 cup finely chopped onion
2 tsp salt
2 tsp garlic salt
4 tsp parsley
1 tsp oregano
2 bay leaf
1/4 tsp of basil
4 8oz cans of tomato sauce (organic)
2 cans whole peeled tomatoes (organic)
2 jars mushrooms (optional)

1 pkg Mrs. Leepers rice spaghetti

In an oiled skillet saute onion and garlic (for the meatballs). When done set skillet aside and combine sausage (optional), turkey, crackercrumbs, onion, eggs, parmesean cheese, garlic and next three ingredients in a large bowl until well blended. Shape mixture into 30 1 and a 1/2 inch balls. ( I like to take 15 and freeze them for the next time I want to make the recipe, and use the other half for the batch I am currently cooking.) Place on a cookie sheet and stick in the fridge while you put your marinara together.

In a pot, combine tomatoes and tomato sauce with onion, salt, garlic salt, pepper, parsley, oregano, basil, bay leaves and mushrooms, bring to a boil and then reduce heat to let simmer for 30 minutes.

Remove your chilled meatballs from the refrigerator, and place them in the skillet you sauted your onions and garlic in. Cook over med-high heat until cooked through. Them place them into your sauce and let simmer for 30 minutes.

While your sauce is simmering, go ahead and boil the water for your spaghetti. Make sure to follow the instructions on the packaging explicitly. GF pasta can be very finicky, too much cooking time and it won't hold together, not enough cooking time and it's crunchy.

When spaghetti is done, serve up with your sauce and meatballs and a nice salad. :)

Sunday, September 27, 2009

Fall is around the corner....

And with hopefully cooler temperatures, we will all want to be warming up.

Gluten Free Fresh Tuscan Tomato and Basil Soup
Serves 4

4 tbs butter
1/4 cup cornstarch
2 cups cherry or grape tomatoes
2 cups fresh basil leaves (stems removed)
2 tbs fresh oregano leaves
2 cans tomato sauce
1 1/2 cups milk
1 cup cream
Black Pepper
Garlic Salt

Please remember that since this recipe has cream in it, do not boil the soup! If you boil it, you will end up with curdled soup. So remember: watch the stove and heat without boiling.

Make a roux with the butter and cornstarch; cook over medium heat for 5 minutes. Blend tomatoes, basil and oregano in the blender until smooth. Stir the mixture into the hot butter mixture. Bring to a boil and add the milk, cream, and tomato sauce. Heat over low heat or a low flame and sprinkle with salt, garlic salt, and pepper to taste. Goes great with a toasty GF grilled cheese. :)

Wednesday, August 26, 2009

Blueberry Crisp

I picked about 3 gallons of blueberries earlier in the summer and I am still finding things to create with them, as I have so many left. The following is a Gluten Free Blueberry Crisp that is incredibly decadent. It must be served with either Blue Bell Homemade Vanilla Ice Cream or a tall glass of milk. For those of you who are not gluten intolerant, you can substitute regular flour for the GF Pancake flour in the recipe or you can try it as is.

2 pints fresh blueberries, rinsed and dried
1 cup GF (gluten-free) Pancake or Baking flour
3/4 cup organic light brown sugar
1 tsp cinnamon
1/3 cup shortening (such as Crisco)

Using a pie dish or 8x8 baking dish, smear some shortening onto dish. Sprinkle a pinch of your GF flour onto the blueberries and toss. Pour blueberries into dish. In a separate bowl, combine GF flour, brown sugar, and cinnamon together. Using your hands, mash up the 1/3 cup of shortening into the flour mixture until it resembles coarse crumbs. Layer on top of blueberries. Bake at 350 degrees for 30 minutes or until bubbly. Enjoy with a scoop of ice cream or a glass of cold milk.

Sunday, August 16, 2009

Bringing back the BLT with a Twist

When did we stop eating BLT's? I remember when I was growing up that it was a summertime mainstay. Maybe it's because we became too conscious of how greasy and fat the bacon was or how salty it was. This afternoon for lunch, Thomas and I put a twist on it and had a very satisfying light lunch. For all those that are gluten intolerant, I suggest you use Kinnikinnick White Sandwich Bread in order to enjoy this toasty sandwich.

Thomas' T.T.B.L.T:

3 slices deli sliced turkey breast meat

2 slices Jennie-O turkey bacon

1 fresh whole tomato - sliced

Fresh baby butter lettuce

2 slices toasted Nature's Own Honey Wheat Light (only 40 calories a slice)

1 slice Muenster or Provolone cheese (optional)

Light Mayo or Light Miracle Whip (optional)

1.) Cook bacon in a George Foreman or similar inside grill
2.) Toast bread
3.) Put together your sandwich and enjoy with some scrumptious pop-Chips (, they are so tasty and can be found at The Granary or any local health food store) or kettle cooked chips.

Thursday, July 16, 2009

Gluten Free Pizza

For those of you who don't know, I cannot have gluten. I haven't had pizza in almost a year and have been scouring the web and the local health food stores for a good pizza crust recipe. I have found the answer:

They haven't missed so far when it comes to gluten free products. Below is my pizza recipe that even my mother in law and husband couldn't tell the difference.

2.5 cups of kinnikinnick pizza crust mix (Follow the directions on the package.)
1/2 quart canned tomato juice
6 large fresh tomatoes
3 tbs extra virgin olive oil
1 tsp parsley
2 tsp oregano
1.5 garlic cloves finely chopped
1/4 cup onion finely chopped
Turkey pepperoni (70% less fat than regular pepperoni, people!!)
and toppings of your choice

First you want to make your pizza sauce. ( Yes, it's OK to skip this step and just use a pre-made pizza sauce, I just ask the you use an organic one. Trust me it does make a difference with the taste.)Take 6 large tomatoes, core them, cut off the top, and boil them until the skins split and easily come off. Pour your olive oil into the bottom of a medium size saucepan. Saute your garlic and onion for about 3 minutes. Add your half of a quart of tomato juice, then add your tomatoes and smash them up. Add your parsley and oregano.Let simmer for about 45 minutes. When done, pour into a blender and puree. Your sauce is done.
Follow the directions on your pizza crust mix. Spray your pans with an olive oil spray. I would also oil your hands with olive oil before you roll out the dough on to the pizza pans. It makes the dough much easier to handle. ( I figured this out the hard way.)
Bake your pizza crust for about 10 to 12 minutes at 375 degrees. Take out and top with your tomato sauce, cheese, turkey pepperoni and whatever other toppings you desire. Pop back in the oven for about 12 more minutes. Take out and enjoy!
This is truly, wonderfully never tasted better!!! :)

P.S. A special thank you to Grams for showing me how to can tomato juice, and for the wonderful tomatoes out of her garden.

Thursday, July 2, 2009

Fish Tacos with Mango Salsa

Mango Salsa:
1 1/2 cup chopped, peeled mango's
1 1/2 cup chopped tomato
2 tbs cilantro
2 tbs lime juice
1 tbs jalapeno, seeded and chopped
1/2 cup chopped red onions

Combine all ingredients into a bowl and refrigerate. I personally prefer mine to be finer and I put all of it in the blender on the chop setting for about 45 seconds. It all depends on whether you prefer a chunky salsa or a finer salsa.

Fish Tacos:
1/2 of a red onion thinly sliced
1 1/2 cups red wine vinegar
1/4 cup olive oil
1 1/2 tsp dried oregano
1/2 tsp ground cumin
1/4 cup lightly packed fresh cilantro leaves, chopped
1 jalapeno, stemmed and chopped
1 pound flaky white fish (halibut, cod, or tilapia work well)
8 fresh corn tortillas
2 limes cut into quarters
Mango Salsa

Step 1: Marinate the onion. Put the sliced onion in a small bowl and pour in enough red wine vinegar to cover well. Set aside for at least 30 minutes.
Step 2: Marinate the fish. Pour the olive oil into a small bowl and add the oregano, cumin, chopped cilantro and jalapeno. Mix well. Place the fish on a dish and pour the marinade over it, making sure to coat the fish well on both sides. Allow to marinate for 20 minutes.
Step 3: Cook the fish. Heat a nonstick saute pan over medium high heat. Remove the fish from the marinade and place in the hot pan. (There is no need to add more oil.) Season the fish with salt. Cook the fish for 4 minutes undisturbed and then turn over and cook for another 2 minutes. Remove the pan from the heat and flake the fish with a fork, making sure to mix in all the marinade that has stuck to the bottom of the pan. Check for seasoning and add more salt if necessary. Set aside.
Step 4: Place 4 of the tortillas on a plate and sandwich them between two slightly dampened paper towels. Microwave on high for 45 seconds. Place the tortillas in a towel-lined basket or plate and cover. Repeat with the remaining tortillas.
Step 5: Assemble and serve. To assemble tacos, place a heaping spoonful of the marinated flaked fish onto the center of the tortilla. Top with the marinated onion. Serve with mango salsa and garnish with lime wedges.



Wednesday, June 17, 2009

Low Calorie Low Sodium Lunch

For those of us going to the conventions this summer (and still trying to lose weight), it can be a scary prospect. You want your lunch to taste good, but you don't want all the calories that come along with it. This is a tasty quick lunch that leaves you full and happy.

Indian Chicken Salad Pita

1 1/2 tbs light mayonnaise
1 tsp fresh lime juice
1/2 tsp curry powder
4 oz boneless skinless chicken breasts
1 1/2 tbs cucumber (without skin, pared, seeded, chopped)
1 1/2 tbs chopped fresh red onion
1 Gluten Free Pita Bread (4 inches) or use regular Gluten Free sandwich bread. ( I like Rudi's, it doesn't have a funky aftertaste.)
2 pieces of fresh lettuce

1.) On the grill or under the broiler, grill the chicken breast. Chop.
2.) In a medium bowl, whisk the mayonnaise, lime juice and curry. Add the chicken, cucumber, and onion, mixing well.
3.) Spoon the mixture evenly into the pita halves. Add the lettuce, serve immediately.

You can double or even triple the recipe to make sure you have enough for the three days. Make sure that you remember to place your chicken salad in a sealed container and keep it cold via ice chest or the hotel room fridge.

Nutritional Stats:
Calories: 310
Carbohydrates: 21.4g
Fat: 10g
Sodium: 426.8mg
Protein: 33.6g
Potassium: 554.6mg

Saturday, June 6, 2009

Better than Chili's Mashed Potatoes

When going to Chili's most people(that I know) order the mashed potatoes because of how good they are. Here is a recipe for mashed potatoes that hits Chili's out of the park, so to speak. It took a lot of trial and error to perfect this, but it's absolutely scrumptious.

3 lbs organic red skinned potatoes
1 tbs salt
1 tbs pepper
3 tsp garlic salt
1 tbs parsley
2 1/3 sticks butter (melted)
1 1/2 cups milk
2 tbs sour cream

In a very large pot bring your potatoes to a boil, cook until the skins start to split. Remove potatoes into a very large bowl. Using a potato masher, squash the potatoes. At this point, if you have a Kitchen Aid Mixer I suggest you put the squashed potatoes in that bowl. If you don't but you have a handheld mixer that will work as well. (Saves you a lot of arm work on mashing them yourself). Add in your butter, sour cream and milk, beat on 4 for about 5 minutes. When done, add your seasonings. Beat on 4 for another 5 minutes. Transfer to a serving dish and your done!

Tuesday, June 2, 2009

Starting the day off right!!

Everyone loves a good breakfast. Here are some Sunday morning goodies that I have created while experimenting in my kitchen.

Vanilla French Toast

2 eggs - slightly beaten
2 tbsp sugar
1/2 tsp cinnamon
1 tsp vanilla
1 cup milk
2 tbsp butter
8 slices Rudi's gluten free bread

Combine eggs, sugar, vanilla, and cinnamon. Stir in milk. Heat butter in skillet. Dip bread slices one at a time, coat well. Drain excess. Place in skillet. Cook 3 minutes, medium heat each side or until browned. Enjoy with hot butter or maple syrup.

Orange Buttermilk Pancakes:

2 1/4 Gluten Free flour ( I suggest chickpea, tapioca, or 'sweet' sorghum flour)
3 tbsp sugar
1 tbsp baking powder
1/2 tsp salt
2 tsp orange zest ( for directions on how to get the zest from an orange)
1 cup orange juice
1 cup buttermilk ( If you don't have any, you can always had 1 tbsp of lemon juice to a cup of regular milk for the same effect of buttermilk.)
1 egg, lightly beaten
2 tbsp cooking oil

Combine flour and other dry ingredients, including orange peel, in a large bowl. In a medium bowl combine the remaining wet ingredients. Stir the wet ingredients into the dry ingredients in the large bowl. Stir until combined but still lumpy. Heat lightly greased griddle or skillet over medium heat. Pour pancake batter onto skillet/griddle according to your desired size. I personally prefer a silver dollar size pancake. Cook til golden. Flip pancake when the top bubbles.

Finally there is my favorite breakfast recipe:

Apple Cinnamon Vanilla Waffles

3 eggs (Beat well )
1 1/2 cup buttermilk
1 tsp baking soda
1 3/4 cup gluten free flour
2 tsp baking powder
1/2 tsp salt
1/2 cup oil
1 Gala Apple (finely chopped)
1 tbsp cinnamon
2 tsp vanilla

Plug in waffle iron. Beat eggs well in a large bowl. Add your buttermilk into the eggs. Stir well. Next, add the remaining ingredients. Beat batter until smooth. The batter will be thin. Pour by the cupful into your preheated waffle iron. Makes anywhere from 6 to 12 waffles depending on the size of your waffle iron. Enjoy with maple syrup.

Friday, May 22, 2009

For Special Occasions

Every now and then we like to do something nice and different for a special occasion, such as an anniversary or graduation etc. My husband always requests the same meal each anniversary.

Rack of Lamb with Cabernet Sauce

2- 1/2 racks of lamb Frenched and trimmed
1 tbs olive oil
Lamb Seasoning

Note*: Depending on where you live, rack of lamb can be difficult or easy to find. It is often sold during the holidays (I try to buy two or three then) if you can't find it. I do recommend the following website. I have ordered from them many times and the price is good considering it has to be shipped to you. The cuts are always perfect and timely shipped. Not to mention the lamb is grass fed. If you did not buy a rack already Frenched and trimmed here is a site that tells you how and has an instructional video:

For the Lamb Seasoning:
(I do suggest you make this up ahead of time)
1 1/2 tsp salt
1 tsp pepper
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper
1/4 tsp thyme
1/4 tsp rosemary
1/4 tsp basil
1/4 tsp marjoram
1/4 oregano

Cabernet Sauce:
1 tbs butter
1/3 tsp GF cornstarch
1/4 cup Cabernet sauvignon
1/3 cup GF beef broth
2 tbs water
1 1/2 tsp Dijon Mustard
1 tsp parsley

Oven: 425 degrees

Heat oil in large skillet over medium heat. Sprinkle each rack with the lamb seasoning. Sear top and bottom of racks in oil for 3 to 4 minutes or til browned. Put racks in a roasting pan and bake 15 minutes (for medium). When done, remove from oven and cover pan with foil for 8 to 10 minutes (this locks all the juices in). ( Do this next step while your lamb is cooking.) Do not wash out skillet you seared the lamb in! Place butter in skillet. When melted, add flour and cook for 1 minute or til cornstarch is tan in color. Whisk in other ingredients in the order listed above then turn off heat. Cut racks into chops and serve with Cabernet sauce on the side.

Tuesday, May 12, 2009

Chicken Soup

So the weather in NE Texas has been rather crazy lately, and it seems that we all have gotten these lousy colds and scratchy throats due to the constant shift in temperature. Here is a recipe that hits the spot.

Chicken Soup

16 cups low salt chicken broth (4 boxes of Swanson's broth)
1 - 3.5 lb chicken cut into 8 pieces (or to make it easy on you just get 3.5 lbs of chicken breasts bone in or boneless, your choice)

1 cup chopped yellow onion
1 cup chopped red onion
12 carrots, peeled and sliced
12 celery stalks, sliced

1/2 a stick of butter
1.5 lbs mushrooms, sliced
1 tablespoons fresh lemon juice
1/2 cup finely chopped parsley
2 bay leaves
1 tablespoon ground white pepper
1 tablespoon ground thyme
Salt (to taste)
Pepper (to taste)

Combine chicken broth and chicken in a large heavy pot. Bring to a boil. Reduce heat; cover partially and simmer until chicken is cooked through, about 20 minutes. Using tongs, transfer chicken to large bowl. Cool chicken and broth slightly. Discard skin and bones from chicken. Cut chicken meat into bite-size pieces and reserve. Spoon fat off top of chicken broth.

Return broth to simmer, add onions, carrots and celery. Simmer until vegetables soften, about 8 minutes.

Melt butter in a heavy large skillet over medium high heat. Add mushrooms and saute until beginning to brown, about 5 minutes. Stir in lemon juice. Add mushrooms to broth, stir in bay leaves, parsley, ground white pepper, thyme, and reserved chicken. Simmer for 20 minutes. Season soup to taste with salt and pepper.


Sunday, May 3, 2009

Thomas' Lasagna

Growing up the biggest treat in my family was to have a large steaming dish of lasagna, salad and bread. Mmmmmmmmm.... After getting married, I made this meal for my husband. He enjoyed it and then asked me if I had ever done anything different to the recipe. I asked what he meant and he started rattling off suggestions: pepperoni, Italian sausage, more sauce, etc....
Therefore, I applied his suggestions and came up with the below recipe. It really is quite good.

Thomas' Lasagna

1 lb Mild Italian Sausage
1 pkg sliced pepperoni
2 cloves garlic -minced
3 8oz cans tomato sauce
1/2 tsp salt
1/4 tsp pepper
1/2 tsp oregano leaves
1 pkg (8 oz) GF Lasagna noodles (I like Bionature. It can be hard to find, you may have to order it.)
1 carton (12 oz) cottage cheese (about 1 and 1/2 cup)
2 cups mozzarella
1/3 cup Parmesan

Cook and stir meat and garlic in large skillet until meat is browned. Drain off fat. Stir in tomato sauce, salt, pepper and oregano leaves. Cover and simmer for 20 minutes. ( If you are making the traditional noodles, you need to make sure that your large pot of water is already boiling before you do anything with your meat, then when you get to the point that your meat sauce is simmering, your noodles will already be cooking. ) Layer lasagna noodles, meat sauce, cottage cheese, mozzarella, and pepperoni until dish is full. Bake @350 degrees for 20 minutes or until bubbly. Enjoy with a fresh garden salad and Chebe Gluten Free bread sticks.

Sunday, April 26, 2009

Spring and Shrimp

For some reason, whenever springtime comes along I start to get these insatiable cravings for seafood, specifically shrimp. So in following with last weeks recipe, here is another one that is based on shrimp. My husband came home one day raving about New York Burritos' Shrimp Burrito, so I went with him one day and tried it out. After having one, I decided I could do better and with more variety. I guess it's a good thing I did, as they went out of business in our area a few months later......

Shrimp Wraps

1 lb shrimp, peeled and deveined
1 pkg Mission Brand Zesty Herb Garlic Wraps (can be exchanged with Gluten-Free tortillas)
2 cups chopped lettuce
2 cups chopped tomato
1 cup finely chopped green onion
1 cup basmati rice
1 1/2 cups water
1 tsp olive oil
1 small can sliced black olives
1 can black beans
1 tsp salt
1 tsp Tony Chacheres Original Creole Seasoning
Sour Cream (optional)
Salsa (optional)
Shredded Cheddar Cheese (optional)

Rinse your basmati rice twice in cold water (this removes the excess starch). In a pot bring your olive oil, water, rice, salt and Creole Seasoning to a boil. When water is slightly lower than rice, reduce heat to simmer, place a lid on your pot and cook for 15 min. While your rice is cooking, proceed with boiling your shrimp in whatever crab/shrimp boil you prefer. Chop your onions, tomatoes, and lettuce and place in separate containers. Place your beans, olives, and optional toppings (as listed above) in separate containers. Take your Zesty Herb Garlic wraps and wrap them in aluminum foil. Place in your toaster or conventional oven and let warm. Remove rice from heat. *Remember to only cook your shrimp until they are opaque and start to curl, any longer and they will be rubbery.* Place the rice and shrimp in separate containers and take out the wraps from the oven. Starting with the wrap, add the rice, then shrimp, and then whatever toppings you prefer. The best part about wraps is that your family/guests can make their own to their liking. If you want the recipe to be gluten free, substitute gluten free tortillas for the Mission Brand Tortillas.

* One more thing, Thanks Jess for being my first follower!! You rock!!

Saturday, April 18, 2009

For most of us, time is short and and cooking seems to take forever. And if we can cook quickly, it seems that our options are usually not nutritious. However it is possible to fix healthy meals for our family that are substantial, delicious and quick. I am constantly combing articles, cookbooks, watching shows, and experimenting in my own kitchen to come up with tasty meals that are quick, and fun. "Fun?", you may say. Yes, fun. Cooking can be enjoyable and imaginative. For myself, it is an excellent tool for relieving stress and anxiety. Get your family involved in the process, talk, and laugh as you cook together. You will not only be having fun and making memories, you will be sharing together as a family. Below is a recipe that takes about 15 minutes prep time and 20 minutes to cook in the oven. This gives you plenty of time to get the table set, as well as a few other odds and ends you may need to get done. I found this in a Better Homes and Garden magazine. If you are not a fan of shrimp, you could easily substitute chicken tenders cut up into bite size pieces, and it would be just as tasty. FYI for all you celiac sufferers, omit the toast at the end of the recipe, (which is just a side item anyway) and you have a tasty gluten-free meal. :)

Shrimp and Bean Packets:
1 and a 1/4 lb of medium fresh or frozen shrimp
1- 15 oz can cannellini (or northern white) beans, rinsed and drained.
1 - large fresh tomato, thinly sliced
1/4 cup sliced green onions
1/4 cup chicken broth
1 tsp. finely shredded lemon peel
1 tlbs. lemon juice
1 tsp. olive oil
1 tsp. ground black pepper (or more, whatever you feel is appropriate for your taste)
1 tsp. Old Bay or seafood seasoning ( I used Tony Chacheres Original Creole Seasoning)
Fresh basil and/or shredded Parmesan (optional)
4 slices country style bread, toasted
Heavy Duty foil

Preheat oven to 350 degrees

1.) Thaw shrimp if frozen. Peel and devein shrimp. Set aside. Fold four 24x18 inch sheets of heavy duty foil in half. On center of foil, evenly divide beans, tomatoes, shrimp and onions. Drizzle with broth, juice, and oil. Sprinkle with seasoning,lemon peel, and black pepper.

2.) Allowing room for steam to build, fold together narrow ends of foil, seal with a double fold. Place packets on a baking sheet. Bake 20 min or until shrimp are opaque. Carefully open packets. Serve with bread. Top with basil and/or Parmesan.

Serves: 4

Nutritional Stats: 335 cal, 5g fat, 216mg cholesterol, 891mg sodium, 35g carbohydrates, 6g fiber, 39g protein

Daily Values: 14% Vitamin A, 20% Vitamin C, 16% Calcium, 33% Iron