Smackaroni and Cheese!

This is one of my FAVOURITE recipes from ES&BM!!

Reprinted with permission from Janet and Greta Podleski (Eat,Shrink & Be Merry)

Yield:8 servings

NI:329 calories, 9.6g total fat, 3.6g fiber

INGREDIENTS

1 can (14 oz/385 m) evaporated 2% milk

2 tbsp all-purpose flour

1/2 tsp dry mustard powder

1c light Cheez Whiz

1/4c grated Parmesan Cheese

1/4 tsp freshly ground black pepper

1 lb (454g) extra-lean ground beef (see tip below)

1c diced onions

1/2c diced zucchini

1-2 tsp minced garlic

1 can (19 oz/54o ml)tomatoes with Italian herbs , well drained (I use 10 oz and 9 oz of Rotel tomatoes) makes it spicy!!

4c cooked whole wheat elbow macaroni

(about 1-1/2 c dry)

1/2c packed shredded light old (sharp) cheddar cheese

(2 oz/57 g)

In a medium, non stick pot, whisk together milk, flour, and mustard powder until smooth. Heat over medium-high heat, whisking constantly, until mixture bubbles and thickens. Reduce heat to low. Add Cheez Whiz, Parmesan cheese, and pepper. Stir until cheeses are melted. Remove from heat and set aside.

In a deep, 10 inch, non stick skillet, cook beef. Onions, zucchini, and garlic over medium-high heat until meat is no longer pink. Break up any large pieces of beef while it's cooking. Drain off any liquid or fat in pan. Stir in tomatoes and cook more minute.

Add cooked pasta and reserved cheese sauce. Mix well and cook just until heated through. Remove skillet from heat. Sprinkle macaroni mixture with shredded cheddar. Cover and let stand 5-10 minutes before serving.

Serve hot with a sprinkle of freshly ground black pepper and a salad on the side.

tip: you can substitute ground chicken or turkey of ground beef if you prefer.

Lizzie's Beef Barley Soup!!!

BEEF BARLEY SOUP!

Yield: 6 servings

Oh so tasty!!

INGREDIENTS

2 tablespoons olive oil

1 pound lamb or beef, cut into small cubes

1 recipe (4 cups) homemade broth using lamb and/or beef bones (or use canned broth)

1 cup water

1 can (14.5 ounces) whole tomatoes, crushed with juices

1 large onion, chopped

1 large carrot, chopped

1 large stalk celery, chopped

1 cup medium barley

2 teaspoons dried thyme

1 teaspoon dried marjoram

Salt and pepper to taste

4 large garlic cloves, crushed

Heat the olive oil in a large soup pot over high heat. Sprinkle the meat cubes with salt and pepper.

Add to hot pot, in batches if necessary, and brown on all sides, about 5 minutes. Add the remaining ingredients except the garlic.

Bring to a boil; cover, reduce heat to medium-low, and simmer until vegetables are tender and barley is thoroughly cooked,

about 45 to 60 minutes.

Add the crushed garlic and cook another 5 minutes. Taste for seasoning. Serve immediately.

Soup is also very good leftover.

Notes: Adding the garlic at the very end of the cooking adds a strong flavor that I like in some soups. If you prefer a milder garlic taste, add it at the beginning. Leftover lamb or beef can be used instead of fresh. Add it during the last 5 minutes, just to heat.