HAMBURGER BUDDY

INGREDIENTS

• 3 cloves garlic, crushed and peeled
• 2 medium carrots, cut into 2-inch pieces
• 10 ounces white mushrooms, large ones cut in half
• 1 large onion, cut into 2-inch pieces
• 1 pound 90%-lean ground beef
• 2 teaspoons dried thyme
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 cups water
• 1 14-ounce can reduced-sodium beef broth, divided
• 8 ounces whole-wheat elbow noodles, (2 cups)
• 2 tablespoons Worcestershire sauce
• 2 tablespoons all-purpose flour
• 1/2 cup reduced-fat sour cream
• 1 tablespoon chopped fresh parsley, or chives for garnish

PREPARATION

1. Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
2. Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

BEEF AND BROCCOLI LO MEIN

Ingredients

• 8 ounces thin spaghetti, broken in half
• 1 teaspoon dark sesame oil
• 1 tablespoon vegetable oil
• 3 cups chopped broccoli
• 1 1/2 cups sliced onion
• 1 tablespoon minced peeled fresh ginger

• 4 garlic cloves, minced
• 12 ounces sirloin tips, cut crosswise into thin strips
• 3 tablespoons beef broth
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons brown sugar
• 1 tablespoon oyster sauce

Instructions

1. Stir the spaghetti into a pot of lightly salted boiling water and cook it according to the package directions. Drain the noodles well, then return them to the pot and toss them with the sesame oil.
2. Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add the broccoli and onion and cook, stirring often, for 3 minutes. Add the ginger and garlic and continue stirring while the mixture cooks for another 30 seconds. Add the sirloin and cook it, stirring often, for 5 minutes or until it is no longer pink.
3. In a small bowl, mix the broth, soy sauce, brown sugar, and oyster sauce. Add the soy sauce mixture and the pasta to the skillet and continue cooking, stirring often, for 1 to 2 minutes or until everything is heated through. Serve the lo mein hot. Makes 4 to 6 servings.

BLUEBERRY FOOL

Ingredients

• 1 pint (2 cups) fresh blueberries
• 2 tablespoons water
• 1/2 cup sugar

• 1 pint whipping cream
• 1/2 teaspoon vanilla extract

Instructions

1. Wash the blueberries and remove any over- or underripe ones (a good job for kids).
2. Place the berries in a medium saucepan and stir in the water and sugar. Cook the mixture over medium heat, stirring occasionally, for 10 minutes or until the berries are soft and have released their juices. Remove the pan from the heat and set it aside to cool. (To speed the cooling, pour the mixture into a small bowl.)
3. Meanwhile, pour the whipping cream into a medium mixing bowl and beat it with an electric mixer on high speed until soft peaks form, about 1 minute. Mix in the vanilla extract.
4. Pour the cooled blueberry sauce over the whipped cream and gently fold the mixture until the blueberries and the cream are well combined. Refrigerate for at least 2 hours, then spoon the dessert into serving dishes. Serves 6 to 8.

BERRY ORANGE SORBET

Ingredients

• 1 1/4 cups water
• 1/2 cup sugar
• 1 1/2 cups fresh or thawed raspberries or blackberries

• 1 cup orange juice
• 2 tablespoons fresh lemon juice

Instructions

1. In a small saucepan, combine 1 cup of the water and all of the sugar. Bring the liquid to a simmer and continue simmering it for about 3 minutes, stirring often, until the sugar dissolves. Remove the pan from the heat and let the syrup cool.
2.  Put the berries and the remaining 1/4 cup of water into the bowl of a food processor and puree them for 30 seconds. Strain the puree to remove the seeds.

BANANA SMOOTHIE

Ingredients

• 1 frozen banana
• 1/2 cup nonfat yogurt

• 1/2 cup fresh orange juice
• 1/4 cup blueberries, washed

Instructions

1. Combine all ingredients in a blender and blend until smooth. Serves 1.

BANANA COCONUT SMOOTHIE

Ingredients:

2 ripe chopped bananas
1 cup coconut milk
1 cup milk
3/4 scoops vanilla ice-cream
2 tsp honey (optional)


Directions
1. Place bananas, coconut milk, milk, vanilla ice-cream and honey in a blender or food processor and blend until smooth. Serve immediately.

NOTES: Make sure you use the ripest bananas you an find so your smoothie has a sweet flavor. Otherwise, Add a little more honey