Comfort Food

Prep: 10 min, Cook: 1:00.
1 small onion\cooked, chopped
1 egg
2/3 cup rolled oats
1/2 cup plus 3 Tbs. ketchup
1 Tbs. Worcestershire sauce
1 lb. lean ground beef
1/2 lb. lean ground pork
1/2 lb. lean ground veal
1 cup sweet relish

Preheat oven to 375°F. Line a baking sheet with aluminum foil and lightly oil. Combine onion, egg, oats and 1/2 cup ketchup in a medium bowl. Add Worcestershire and salt and pepper to taste. Stir with a fork until mixed. Add the ground meats and blend well. Line an 8x4 inch loaf pan with plastic wrap. Pack meat mixture into lined pan. Unmold meat mixture onto foil-lined baking sheet. Discard plastic wrap. Bake 45 minutes. Spread remaining ketchup over top of loaf and bake another 15 minutes or until a meat thermometer inserted in center of loaf reads 160°F. Let stand 5 minutes before slicing. Serve with relish.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 271, fat 8.8g, 29% calories from fat, cholesterol 85mg, protein 25.7g, carbohydrates 22.7g, fiber 1.5g, sugar 13.1g, sodium 608mg, diet points 6.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.3, Fruit: 0.0, Bread: 0.3, Lean meat: 2.5, Fat: 0.2, Sugar: 1.1, Very lean meat protein: 0.9

Prep: 10 min, Cook: 15 min.
1 quart plus 2 cups chicken stock, fat skimmed off top
2 carrots\cooked, peeled and cut into small dice
1 tsp. dried tarragon
1 cup thin egg noodles
1/2 lb. boneless, skinless chicken breasts, halves, cut into thin strips
1-1/2 cups frozen peas
3/4 lb. asparagus, tips cut 1 inch long, stalks thinly sliced, or broccoli florets

Bring stock, carrots and tarragon to a boil in a saucepan over high heat. Add noodles and chicken and simmer over medium high heat 5 minutes. Add vegetables and salt and pepper to taste. Simmer another 2-3 minutes, or until chicken and noodles are just cooked throughout.

Per serving: calories 272, fat 4.9g, 16% calories from fat, cholesterol 57mg, protein 31.8g, carbohydrates 24.6g, fiber 6.6g, sugar 7.3g, sodium 1286mg, diet points 5.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.5, Fruit: 0.0, Bread: 1.1, Lean meat: 1.1, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 2.3

Prep: 15 min, Cook: 20 min.
2-1/4 cups all purpose flour
1 tsp. sugar
2 tsp. baking powder
1/2 tsp. baking soda
3/4 tsp. salt
3 Tbs. unsalted butter, chilled
1/3 cup vegetable shortening, chilled
3/4 cup buttermilk
1 lb. pork sausage
2 cups skim milk
1/8 tsp. hot pepper sauce, or to taste

Preheat oven to 450°F. Combine 2 cups flour and next 4 ingredients in a food processor or mixing bowl. Cut in butter and shortening until mixture resembles coarse meal. Add buttermilk. Stir lightly until ingredients are moistened. Form dough into a ball. Transfer to a lightly floured work surface. Knead 6 times and roll to 1/2 inch thickness. Cut into 2 inch disks. Arrange on a lightly oiled baking sheet so that biscuits are not touching. Bake 16 minutes or until biscuits have risen and are golden.

Meanwhile, prepare sausage gravy by cooking sausage 12-15 minutes in a heavy nonstick skillet over medium high heat until cooked through, stirring frequently to break up meat. Using a slotted spoon, transfer meat to a bowl and set aside. Discard all but 3 Tbs. pan drippings. Return skillet to medium heat. Sprinkle 3 Tbs. flour into drippings and whisk 2-3 minutes until lightly browned. Whisk in milk and hot pepper sauce. Increase heat to medium high and stir constantly 2-3 minutes, or until it begins to thicken. Return sausage to gravy and simmer 1-2 minutes until heated throughout. Season with salt and pepper to taste and serve over biscuits.

This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only.

Per serving: calories 1003, fat 72.7g, 65% calories from fat, cholesterol 104mg, protein 25.8g, carbohydrates 60.9g, fiber 1.8g, sugar 11.5g, sodium 1467mg, diet points 26.3.

Dietary Exchanges: Milk: 0.7, Vegetable: 0.0, Fruit: 0.0, Bread: 3.0, Lean meat: 1.9, Fat: 13.2, Sugar: 0.1, Very lean meat protein: 0.0