Bonus Recipes

COMFORT FOODS — Made Fast and Healthy!


September is National Rice Month. Whether you enjoy long-grain rice or one of the many wild rice blends, rice is a nice change of pace in your daily diet.

Garden-Fresh Spanish Rice

2 1/2 cups peeled and chopped tomatoes

1/2 cup chopped green bell pepper

1/2 cup chopped onion

1 cup finely chopped cabbage

1 tablespoon Brown Sugar Twin

1/8 teaspoon black pepper

2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes

2 cups cooked rice

In a large skillet sprayed with butter-flavored cooking spray, sauté tomatoes, green pepper, onion and cabbage for 10 minutes, stirring often. Stir in Brown Sugar Twin, black pepper and parsley. Add rice. Mix well to combine. Lower heat and simmer for 5 minutes, stirring occasionally. Makes 4 (3/4 cup) servings.

HINT: Usually 1 1/3 cups uncooked instant or 1 cup regular rice cooks to about 2 cups.

• Each serving equals: 124 calories, 0g fat, 3g protein, 28g carbs, 13mg sodium, 32mg calcium, 2g fiber; Diabetic Exchanges: 1 1/2 Starch, 1 Vegetable; Carb Choices: 2.

Visit Healthy Exchanges at, or call toll-free at 1-800-766-8961 for more information about the only national food newsletter for diabetics, heart/cholesterol concerns and healthy weight loss.

© 2008 King Features Synd., Inc.


The classic ingredients of a quiche Lorraine — bacon and Gruyère cheese — without the crust make this skillet dish a favorite weeknight meal.

Frittata Lorraine

3 slices bacon

2 medium (about 3/4 pound) all-purpose potatoes, peeled and coarsely shredded

1 medium onion, chopped

1/2 teaspoon salt

4 large eggs

4 large egg whites

2 ounces Gruyère cheese, shredded (1/2 cup)

1/4 teaspoon coarsely ground black pepper

1. In nonstick 10-inch skillet with oven-safe handle (or cover handle with heavy-duty foil for baking in oven later), cook bacon over medium heat until browned. Transfer bacon to paper towels to drain; crumble bacon. Discard all but 1 tablespoon bacon drippings.

2. To skillet with drippings, add shredded potatoes, onion and 1/4 teaspoon salt, and cook until vegetables are tender and golden, about 15 minutes, stirring occasionally.

3. Meanwhile, preheat oven to 400 F. In medium bowl, with wire whisk or fork, beat eggs and egg whites with bacon, cheese, pepper, remaining 1/4 teaspoon salt and 1/3 cup water.

4. Stir egg mixture into potato mixture in skillet and cook over medium heat, covered, 5 minutes or until egg mixture begins to set around edge. Remove cover and place skillet in oven; bake 10 minutes or until frittata is set.

5. Cut frittata into wedges to serve. Serves 4.

• Each serving: 275 calories, 15g total fat (6g saturated), 17g total carbohydrate, 17g protein, 2g dietary fiber, 235mg cholesterol, 535mg sodium.

Corned Beef Hash and Eggs

1 tablespoon margarine or butter

1 large red pepper, chopped

1 large onion, chopped

4 cups (about half 32-ounce package) frozen hash brown potatoes (Southern style)

8 ounces deli corned beef in 1 piece, cut into 1/2-inch chunks (about 2 cups)

4 large eggs

1/8 teaspoon salt

1/8 teaspoon ground black pepper

1. In nonstick 12-inch skillet, melt margarine over medium-high heat. Add red pepper and onion and cook 10 minutes or until vegetables are tender, stirring often. Stir in frozen hash browns and corned beef; cook 10 minutes or until hash browns are lightly browned. Spread hash evenly in skillet. Reduce heat to medium-low.

2. One at a time, break eggs into cup and slip into skillet on top of hash. Sprinkle eggs with salt and black pepper. Cover skillet and cook 5 to 8 minutes or until eggs are set or cooked to desired doneness.

• Each serving: About 450 calories, 20g total fat (6g saturated), 268mg cholesterol, 865mg sodium, 47g total carbohydrate, 5g dietary fiber, 22g protein.

For thousands of triple-tested recipes, visit our Web site at

© 2008 Hearst Communications, Inc.

All rights reserved.


Use the comment form below to begin a discussion about this content.

Requires free registration

Posting comments requires a free account and verification.