Double-Post Thursday

It's Double-Post Thursday! Here are six recipes to help you through the day,including Gumbo Casserole and Slow Cooker Georgia Pulled Pork Barbecue. Enjoy!

SLOW COOKER GEORGIA PULLED PORK BARBEQUE

This comes from country start Trisha Yearwood, star of Food Network’s Trisha’s Southern Kitchen. Total: 12 hr 25 min; Active: 25 min; Level: Easy

To view this online, go to http://www.foodnetwork.com/recipes/trisha-yearwood/slow-cooker-georgia-pulled-pork-barbeque-recipe.

Ingredients

BBQ Sauce:

1 cup finely chopped onion

2 cups cider vinegar

6 ounces tomato juice

1/2 tablespoon pepper

1 teaspoon garlic powder

Pinch cayenne

Dash hot sauce, such as Tabasco

1 teaspoon sugar

Roast:

2 medium sweet onions, such as Vidalia, quartered

2 teaspoons light brown sugar

1 teaspoon smoked paprika

2 teaspoons salt

Pinch black pepper

One 4- to 6-pound Boston butt pork roast, bone-in

Buns, for serving

Directions

For the sauce: Puree the onion in a blender with 1/4 cup water. Place the pureed onion in a 2-quart saucepan with additional water to cover. Bring to a boil, then reduce the heat. Cook, stirring constantly until the water has almost evaporated. Add the vinegar, tomato juice, pepper, garlic powder, cayenne and hot sauce and mix well. Bring to a boil, and then stir in the sugar. Immediately remove from the heat. Set 1 cup aside for the roast. Let the remaining sauce cool completely, then refrigerate for later use.

For the roast: Put the quartered onions in the bottom of a 5- to 6-quart slow cooker. Mix the brown sugar, paprika, salt and pepper and rub it over the pork roast. Then place in the slow cooker on top of the onions. Drizzle the reserved 1 cup of sauce over the roast. Cook the roast in the slow cooker on low for 10 to 12 hours, checking after 10 hours for tenderness.

Remove the meat and onions from the slow cooker. Discard the onions and finely shred the pork. Reserve the juices from the slow cooker to add to the meat for desired juiciness.

Serve on a bun with the juice.

GUMBO CASSEROLE

This comes from FamilyTime and begins, “Two comfort foods, gumbo and casserole, come together to make a tasty family favorite. Plus, it takes just 15 minutes to put together before you pop it in the oven...you don't even have to cook the rice beforehand.” Makes 4 servings (about 1 1/4 cups each); Prep Time: 15 minutes; Cook Time: 35 minutes.

To view this online, click here.

Ingredients

2 cans (10 3/4 ounces each) Campbell's® Condensed Light Chicken Gumbo Soup

1 soup can water

1 teaspoon dried minced onion

1/2 teaspoon Cajun seasoning

1/2 teaspoon garlic powder

1 cup frozen okra, thawed

3/4 cup uncooked instant white rice

1/2 pound cooked ham, diced (about 1 1/2 cups)

1/2 pound peeled and deveined cooked shrimp

Directions

2 cans (10 3/4 ounces each) Campbell's® Condensed Light Chicken Gumbo Soup

1 soup can water

1 teaspoon dried minced onion

1/2 teaspoon Cajun seasoning

1/2 teaspoon garlic powder

1 cup frozen okra, thawed

3/4 cup uncooked instant white rice

1/2 pound cooked ham, diced (about 1 1/2 cups)

1/2 pound peeled and deveined cooked shrimp

Heat the oven to 375°F. Stir the soup, water, onion, Cajun seasoning, garlic powder, okra, rice, ham and shrimp in a 2-quart casserole.

Bake for 35 minutes or until the rice is tender. Stir the soup mixture before serving.

Flavor Variation: Try stirring in a little diced andouille sausage for even more Cajun-style flavor!

WILD BLUEBERRY CHEESECAKE SMOOTHIE

This is from Kaleigh McMordie, MCN, RDN, LD, at VeryWell. Kaleigh wrote, “Smoothies are a great way to pack a lot of nutrition into a single meal, especially if you're on the go. They can also be loaded with sugary syrups and fat if you aren't careful when grabbing a smoothie away from home. For a nutritious smoothie you can feel good about, skip the shop and make this tasty version at home.

“Frozen wild blueberries are extra sweet and pack a lot of flavor and antioxidants into this wild blueberry cheesecake smoothie. They also make this smoothie extra cold and frosty without having to use ice. Research suggests that daily blueberry consumption could lower blood pressure due to the production of nitric oxide.

“The Greek yogurt and avocado duo lends a luxurious creamy texture and also contributes healthy fats, fiber, and plenty of protein to keep you fueled and full. Make this smoothie for a sweet breakfast treat, or split it in half for a healthy snack or dessert.”

Total Time: 5 minutes; Prep: 5 minutes; Cook: 0; Yield: 1 serving.

This can be viewed online here. It can also be found at Kaliegh’s website, Lively Table.

Ingredients

1 cup wild blueberries, frozen

1/2 small avocado

3/4 cup nonfat plain Greek yogurt

1/2 cup skim milk

1 teaspoon vanilla

1 teaspoon honey

1/2 lemon, juiced

Preparation

Add all ingredients to a high powered blender and blend until smooth. You may need to add more milk to your desired consistency.

Pour into a glass and enjoy.

Ingredient Variations and Substitutions

You can typically find wild blueberries in the freezer section of your grocery store. If you can’t find them, you can substitute regular frozen blueberries, but they will not be as sweet.

This is a great smoothie recipe to disguise veggies, so add a handful of spinach if you want to get a little more vegetable power.

To make this smoothie dairy-free, use dairy-free yogurt, such as Silk, and unsweetened dairy-free milk of your choice.

Cooking and Serving Tips

This recipe makes a meal-sized smoothie. For a post-workout snack or a healthy dessert, divide into two servings.

CROCKPOT BEEF STROGANOFF

This comes from Diana Rattray, the Southern cooking expert for The Spruce. If you remember from previous posts about Diana being on About.com, you’re right. However, About.com recently launched The Spruce as “a standalone site for home decor and food,” according to Techcrunch (“About.com launches The Spruce, a standalone site for Home Decor and Food”).

Anyway, Diana wrote, “For an easy cold-weather meal you can throw together in 20 minutes, look to the crockpot to cook hearty beef to perfection for this hearty Strognaoff. Making this dish in a slow cooker allows the flavors to blend together and fully marinate the meat until it's juicy, tender, and totally satisfying. Serve with sour cream for an extra rich dinner on top of your favorite hot cooked noodles.” Time: 8 to 10 hours.

Ingredients

1 1/2 to 2 pounds stew beef or round steak or lean chuck, cut in 1/2-inch cubes

3 tbsp. flour

2 tbsp. butter or margarine

1 cup beef broth

2 tbsp. ketchup

1 sm. garlic clove, crushed

1 tsp. salt

8 oz. sliced mushrooms

1 med. onion, chopped

1 c. sour cream, blended with 2 tablespoons flour

hot cooked noodles, 3 to 4 cups

Directions

Dredge beef in flour and salt.

Melt butter or margarine in large skillet and add beef and onion.

Cook over medium heat until browned.

Combine beef broth, ketchup, garlic and mushrooms in crockpot. Add cooked beef and onions; stir gently to combine.

Cover and cook on low for 7 to 9 hours. Add sour cream, cover and cook on HIGH for 20 to 30 minutes, or until heated through.

Serve over hot cooked noodles.

ROASTED-VEGETABLE LASAGNA

This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”

This is from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.

Ingredients

Vegetables:

4 red bell peppers

1 teaspoon olive oil

1/2 teaspoon salt

1/2 teaspoon black pepper

6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)

1 large onion, cut into 16 wedges

4 garlic cloves, minced

Cheese mixture:

2 cups 2% low-fat cottage cheese

1 1/2 cups (6 ounces) grated sharp provolone cheese

1/4 cup chopped fresh basil

1 teaspoon dried oregano

White sauce:

3 tablespoons all-purpose flour

1 1/2 cups 2% reduced-fat milk

2 tablespoons chopped fresh basil

1/4 teaspoon black pepper

Cooking spray

9 cooked lasagna noodles

2 cups spinach leaves, divided

1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Fresh basil sprigs (optional)

Directions

Preheat broiler.

To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.

Preheat oven to 450°.

Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.

Decrease oven temperature to 375°.

To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.

To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.

Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.

Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.

Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg

MEXICORN CHICKEN

This is one of my inventions, and can be found in my e-book, Off the Wall Cooking.

2 – 3 lb. chicken, cut up

12 oz. can Mexicorn

3 T oil

1 can condensed tomato soup

1 onion, chopped

1 C water

2 cloves garlic, minced

1 T soy sauce

2 T wheat germ

1 T honey

Brown chicken in oil. Put in baking dish. Brown onion, garlic & wheat germ, stirring. Pour over chicken. Add mexicorn, soup, water, soy sauce & hone. Bake at 350 degrees for 1 hour.