Pulled Pork

Ingredients:
Pork Shoulder
BBQ Sauce (whatever's your favorite)

PREPARATION:
Place meat in crock pot and cook for 8-10 on low or 5-6 on high.
In the last 3o minutes, use two forks to pull the meat apart.
Add BBQ Sauce and cook another 30 minutes.

Ready to eat.
Can be frozen in portion size containers and microwaved later.

Vegetable Quiche Cups

1 10 oz. pkg. frozen chopped spinach
3/4 c. liquid egg substitute (or 4 eggs)
3/4 c shredded reduced fat cheese
1/4 c. diced green pepper (or red pepper)
1/4 c. diced onions
3 drops hot pepper sauce (optional)

Microwave Spinach 2 1/2 minutes. Drin Liquid.
Line a 12 cup muffin pan with foil baking cups and spray with Pam
Combine all ingredients, mix and divide among cups.
Bake at 350 for 20 minutes

I got this recipe from Geri Batt at work, who used to work for Weight Watchers. You can freeze the quiches and microwave to reheat for a quick breakfast.

Superfast Salisbury Steak

Satisfying but not too rich or heavy.

This has become a staple in our menu rotation--it's quick to make, tasty, and the uncooked patties freeze well and make for a second easy--quick dinner later on.

--Penny

pss

Yield 6 servings (serving size: 1 patty and 2 tablespoons sauce)
Ingredients
3/4 pound ground turkey breast
3/4 pound ground round
1/3 cup dry breadcrumbs
2 large egg whites
Cooking spray
3/4 cup water
3 tablespoons tomato paste
2 tablespoons Madeira wine or dry sherry
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon freshly ground black pepper
1 (10 1/2-ounce) can condensed French onion soup (such as Campbell's) **SUBSTITUTION--I use a package of Dried French Onion Soup mix and add extra water--because I'm more likely to have that in my cupboards.
Preparation
Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until wine mixture is reduced to 3/4 cup (about 10 minutes).
Nutritional Information
Calories: 210 (25% from fat)
Tamar Haspel, Cooking Light, JANUARY 2001