Sirloin Tip Roast and Baked Root Vegetables

1 Sirloin Tip Roast 3-4 pounds

2 Medium Onions

3 Fresh Beets

7 Fresh Carrots

6 Small Red Potatoes

9 Garlic Cloves

Garlic Cajun Blast 

Mrs. Dash Table Blend

Fresh Ground Black Pepper

1/3 cup dry red wine

Heat oven to 450 degrees.  Insert 4 garlic cloves into the roast.  Coat the roast with the Garlic Cajun Blast, Mrs. Dash and pepper to your taste. Slice one onion into four thick slices.  Place the onion slices into a black iron skillet.  Place the roast on top on top of the onions, this allows that the roast will cook evenly and the bottom will not be over cooked.  Place in the oven.  Roast for 20 minutes, reduce the oven temperature to 350 degrees, continue roasting for about an hour or until desired doneness.  Remove the roast from the oven, place it in a serving platter and allow the roast to rest for 15 minutes.  On the stove top, using medium heat, deglaze the skillet using 1/3 cup of red wine.

The four onion slices are tucked under the roast and allow the roast to cook evenly.

Deglaze the skillet using 1/3 cup dry red wine.

Wash and dry the beets, carrots and potatoes.  Largely dice the onion and place it into a roasting pan, coat the onions with a few sprays of Cajun Blast.

Cut the beets and carrots into 4 to 6 pieces.  Thinly slice the tops of the potatoes until they fan.  Add all the vegetables to the baking dish, top with the garlic cloves and coat with Cajun Blast.  Add Mrs. Dash and black pepper to taste.  Cover with foil and bake at 350 degrees for 1 hour.

Slicing the potatoes this way allows them to absorb the flavor of the seasonings. This meal cooks itself and it is fresh and healthy.

Baked Eggs & Turkey Ham

We have all read the studies, protein consumed at breakfast reduces hunger.  Protein consumed at breakfast if you are a diabetic helps to keep your blood sugar steady.  We have also heard time and time again that children who ate a healthy breakfast did better in school.  Last, but not least, on this breakfast issue, research  shows people who eat a sugary breakfast tend to consume more at lunch.

What working mom has time to cook, much less clean up after breakfast and get to work on time?  My friend Tammy had the answer.  Her baked eggs and ham recipe.

1 non-stick muffin tin
Non-stick cooking spray
1 egg
1 slice of turkey ham (2 if it is sliced thin)
A pinch of fresh cracked black pepper is optional


Preheat oven to 350 degrees.
Spray the muffin tin with the non-stick cooking spray.
Place the turkey ham into the muffin tin where it forms somewhat of a cup.  Break your egg in the turkey ham and bake.  You can also scramble the egg if you prefer.

For a hard center bake for 15 minutes
For a softer center bake for about 10 minutes and broil until the top of the egg is "set".

Consume with a slice of wheat toast and coffee.  Put that salt shaker down, the salt in the turkey ham is all you need.  For persons not watching their waist line you can top with the shredded cheese of your choice.

I pop my egg in right before I shower, by the time I am out, my breakfast is done.  You can even take it to work and consume it on your morning break.

You can make one or as many as your oven can hold.  It makes the perfect "camp" breakfast.  Put in the biscuits, make the eggs, put them in during the last 10 to 15 minutes of the biscuit's cooking time.  Scrambled, whole, all the eggs, along with the biscuits are cooked at the same time and the cook can also enjoy a hot breakfast.  The clean up is a breeze too.

Jello Cake

1 box sugar free yellow cake mix

2 cups  boiling water

2 packages Jello Strawberry Flavored Gelatin

1 cup  cold water

1 tub (8 oz.) Sugar Free Whipped Topping, thawed
Prepare cake mix according to package instructionsBake in a 13x9 inch pan, which has been coated with

non-stick cook sprayCool cake in pan for 20 minutesPoke holes in the cake with the back of a wooden spoonAdd the boiling water to the gelatin and stir for 2 minutesor until dissolvedRefrigerate for at least 3 hoursIce with the whipped toppingGarnish with fresh mintand fresh strawberries coated with dark chocolate
To avoid over indulging I divided the cake into 3 equal portionsI kept one and gave the others to friendsPictured is 1/3 of the cake

Roasted Lemon Chicken

This is my version of Guy Fieri's recipe for Roasted Chicken with Lemon Butter.  I just love his recipes and knew this recipe would taste great even without the salt.  After preparing this I knew I would never add salt to roasted chicken again.  This is the best chicken I have eaten.  I also prepared my version of Guy Fieri's recipe for roasted root vegetables to be served along with this chicken.

1 four to five pound chicken
2 tablespoons Lemon Butter Cajun Blast
2 onions, sliced
3 green onion stalks (finely chop the tops for garnishing)
1 lemon, sliced finely
Cracked Black Pepper
Extra-virgin olive oil
5 garlic cloves
5 fresh parsley sprigs
3/4 cup dry white wine

Preheat oven to 425 degrees.  Place a large cast iron skillet in the oven to heat.

Cut the backbone out of the chicken.  Season the chicken with the fresh cracked black pepper on both sides.  Loosely separate the skin of the chicken.  Evenly coat all the meat under the skin with the Lemon Butter Cajun Blast.  Drizzle olive oil on the skin side of the chicken.

Remove the skillet from the oven and place the chicken, skin side down, into the skillet.  Place the onions, garlic, lemons, green onion bulbs and parsley on the chicken.  Roast in the oven for 30 minutes.

Remove from the oven and flip the chicken.  Add half the wine and continue roasting the chicken until it is done, about another 30 minutes.

Place the chicken on a serving platter and allow to rest 15 before slicing.

While the chicken is resting, place the skillet, with all of that flavorful juice and vegetables, over medium-high heat, add the remaining wine and stir until the sauce thickens.  Pour the sauce over the chicken and garnish with the green onion tops.  Serve.

     

Twice Baked Potatoes

2 large baking potatoes
1/4 cup milk
1 tablespoons unsalted butter
1/2 teaspoon Mrs. Dash
1 tablespoon bacon bits
1 slice Sargento Reduced Sodium Colby Jack Cheese
2 tablespoons sliced green onions


Bake potatoes for 1 hour at 350 degrees or you may prepare them in a microwave oven 

Cool potatoes for 10 minutes.  Slice potatoes in half lengthwise and scoop the flesh into a large mixing bowl.  Add the milk, butter, pepper, bacon bits, and cheese.  Mix well.

Spoon the mixture into the potato skins.  Bake for 12 minutes or until hot.  Top with green onions.

Ravioli Lasagna Pie

1 pound 90/10 ground beef

2 cups seasoning mix – onions, celery, bell peppers, parsley, garlic  (I used Guidry’s Creole Blend)
1/3 cup of water

1 tablespoon Amore' Tomato Paste

1 jar low sodium prepared tomato sauce (I used Sal & Judy’s Heart Smart Roasted Garlic)

1 22 oz. package Louisa  Ricotta Mini Ravioli

7 slices Sargento Reduced Sodium Colby-Jack Cheese

1 tomato

Green onions

Garlic powder

Onion powder

Cayenne pepper

Parsley flakes

Prepare the ravioli according to package directions.  Preheat oven to 325 degrees.  Using a large pot, saute the seasoning mix in 1/3 cup of water until the onions are clear.  Add the ground beef, brown, then remove excess oil.  Stir in 1 tablespoon tomato paste, add the tomato sauce and season to your taste with the garlic powder, onion powder, cayenne pepper and parsley flakes.  Cook on low for about 10 minutes.

Cut tomato into 12 thin slices.

Spoon 1/6 of the meat sauce in a 9 inch round baking dish.  Layer 1/3 of the ravioli, then 1/6 of the meat sauce.  Top with 2 1/3 slices of cheese and 4 thin slices of tomato.  Bake for 20 minutes.  Sprinkle with 1 tablespoon of green onions.

Much to my surprise this recipe made three 9 inch round baking dishes.  12 servings, which contain approximately 13% sodium.

Grilled Steak

This is one of my mother-in-law's favorites.  The taste that only grilling can provide makes up for the lack of salt.  The flavor of the onions, caramelized in the Garlic Butter sauce, is just fantastic.

1 Rib eye Steak
Cajun Blast Basting Sauce (Garlic Butter)
Granulated Garlic
Parsley Flakes
Cayenne Pepper
1 Small Onion

Slice the onion finely, then caramelize in a tablespoon of the Cajun Blast Basting Sauce.
Season the steak to your taste with the granulated garlic, parsley flakes and cayenne pepper.
Refrigerate the steak for at least three hours.  Allow the steak to return to room temperature
before grilling.  Sear on high, lower temperature and grill to preference (medium rare is my
favorite).

Serve the steak with the caramelized onions and a fresh tomato and cucumber salad.

July 4th Splash (previously Wedding Cake Punch)

I wanted to create a drink, something light and delicious, even a little festive.  A drink even my mother-in-law could indulge in.  As fate would have it, a recipe she gave me years ago became the inspiration for this drink.

The original recipe was called Wedding Cake Punch and was loaded with sugar.  By changing a few ingredients this drink is now practically sugar free and still delicious.

Declaring it's Independence from sugar, The July 4th Splash!

2 Individual Packets of Crystal Light Sunrise Classic Orange mix
32 ounces of water
1 six ounce can of pineapple juice
24 ounces of Sprite Zero
1 small jar of cherries
2 teaspoons almond extract

Using a half gallon liquid container, mix the Crystal Light packets with the water.  Add the pineapple juice, Sprite Zero and the cherries. Lightly shake.  Add the almond extract and shake again.  Serve over ice or freeze for a few hours until mixture becomes a "slush".  Garnish with fresh mint if desired.

Low Salt Spaghetti and Meatballs

My mother-in-law has been ill, suffering from diabetes, heart and kidney issues. Taking care of her is becoming a full time job for my father-in-law.

In an effort to “do my part”, I decided to spend Sunday cooking a meal they could both enjoy. I took pride in the fact that I did not like salt. I never added it to my food, not even my french fries or salads. I barely added it to the foods I prepared and what I prepared always tasted great. Cooking a low/no sodium meal that would also taste great would be easy for me.

I spent over an hour in the grocery store reading all of the labels. Even the foods that boasted “low sodium” contained more sodium than my mother-in-law was allowed to consume. No, this would not be easy. Even the raw, prepackaged vegetables contained sodium.

If you have a recipe for a low sodium and/or no sugar dish or beverage, please share it.  I will feature your recipe on this blog.  I would like to be able to post at least one new recipe per week.  I need help.  Cooking for a diabetic with heart and kidney issues is NOT easy.

After much time spent “label reading” I picked the following ingredients to prepare my low sodium spaghetti and meatballs.

2 pounds 90/10 ground beef
4 cups seasoning mix – onions, celery, bell peppers, parsley, garlic  (I used Guidry’s Creole Blend
1 can Del Monte diced tomatoes (no salt added)
1 can Hunt’s tomato paste (no salt added)
1 jar low sodium prepared tomato sauce (I used Sal & Judy’s Heart Smart Roasted Garlic)
1 16 ounce package thin spaghetti (prepared according to package directions)
1 egg
1 slice of bread, toasted and made into bread crumbs
1 small can low sodium V8
Garlic powder, red pepper, dill weed, parsley flakes to taste

Finely chop the seasoning mix in a food processor.
Saute 1/2 of this mixture with the diced tomatoes.  While waiting for this to turn into a paste, mix the ground beef, the other 1/2 seasoning mixture, egg,  bread crumbs, add garlic powder, pepper, parsley flakes, dill weed.  Mix well roll into meat balls.
Once the diced tomatoes and seasoning mix turn into a paste, add the tomato paste and one can of water (tomato paste can).  Cook for 20 minutes on medium heat.  Add the jar of tomato sauce and the can of V8 cook for 10 minutes on medium heat.  Drop in the meatballs and cook until the meatballs are done.