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Judy Dyke

Food court

How about some lower calorie recipes to help you stay on your new eating plan for 2013! Enjoy!

Veggie Party Pizza

2 cups all-purpose flour

2 teaspoons baking powder

1 teaspoon salt

2/3 cup fat free milk

1/4 cup plus 1 tablespoon canola oil, divided


3 cups 2% cottage cheese

1 envelope ranch salad dressing mix

1/2 cup fat free mayonnaise or salad dressing

1/4 cup fat free milk

1 1/2 cups chopped broccoli

1 1/2 cups chopped cauliflower

1/2 cup chopped celery

1/3 cup shredded carrot

1/4 cup chopped onion

2 cups shredded part skim mozzarella cheese

Sliced ripe or stuffed olives

For crust, combine flour, baking powder and salt. Add milk and 1/4 cup oil. Mix well. Shape into a ball, knead 10 times. Press onto the bottom and up the sides of an ungreased 15-by-10-inch baking pan. Prick with a fork, brush with remaining oil. Bake at 425° for 12 to 14 minutes or until edges are lightly browned. Cool. In a mixing bowl, combine cottage cheese, ranch dressing mix, mayonnaise and milk. Spread over crust. Sprinkle with vegetables and cheese. Garnish with olives. Refrigerate until ready to serve. Serves 14. 234 calories, 11 grams fat, 21 grams carbohydrates, 14 grams protein.

Cucumber Salsa

2 medium cucumbers, peeled, seeded and chopped

2 medium tomatoes, chopped

1/2 cup chopped green pepper

1 jalapeno pepper, seeded and chopped

1 small onion, chopped

1 garlic clove, minced

2 tablespoons lime juice

1 tablespoon minced fresh parsley

2 teaspoons minced fresh cilantro or additional parsley

1/2 teaspoon dill weed

1/2 teaspoon salt

Baked tortilla chips

In a bowl, combine the first 11 ingredients. Cover and refrigerate for 1 hour. Serve with tortilla chips. Makes 4 cups This recipe will compliment about anything you choose to serve it with. One-fourth cup equals 11 calories, 2 grams carbohydrates, 1 gram fiber.

No Yolk Deviled Eggs

10 hard boiled eggs

3/4 cup mashed potatoes, prepared with fat free milk and margarine

1 tablespoon fat free mayonnaise

1 teaspoon prepared mustard

2 to 3 drops yellow food coloring


Slice eggs in half lengthwise; remove yolks and refrigerate for another use. Set white aside. In a small bowl, combine mashed potatoes, mayonnaise, mustard and food coloring. Mix well. Stuff egg whites. Sprinkle with paprika. Refrigerate until serving. Makes 10 servings. One serving is 2 egg halves: 35 calories, 1 gram fat, 3 grams carbohydrates, 4 grams protein.

Hamburger Vegetable Soup

1 pound lean ground beef

1 medium onion, chopped

2 garlic cloves, minced

4 cups V8 juice

1 14 1/2-ounce can stewed tomatoes

2 cups coleslaw mix

2 cups frozen green beans

2 cups frozen corn

2 tablespoons Worcestershire sauce

1 teaspoon dried basil

1/2 teaspoon salt

1/4 teaspoon pepper

In a saucepan, cook beef, onion and garlic over medium heat until meat is no longer pink. Drain. In a slow cooker, combine the remaining ingredients. Stir in beef mixture. Cover and cook on low for 8 to 9 hours or until the vegetables are tender. Serves 10. One 1 cup serving equals 159 calories, 4 grams fat, 19 grams carbohydrates, 3 grams fiber, 12 grams protein.

Ham Roll-Ups

1 8-ounce package fat free cream cheese, softened

1 2 1/4-ounce can chopped ripe olives, drained

1/3 cup thinly sliced green onions

8 to 10 thin slices fully cooked lean ham

In a mixing bowl, beat the cream cheese until smooth, stir in the olives and onions. Spread over the ham slices. Roll up jelly roll style, starting with a short side. Chill for at least 1 hour. Just before serving, cut into 1-inch pieces. 40 appetizers. One serving is 2 roll-ups: 27 calories, 1 gram fat, 1 gram carbohydrate, 4 grams protein.

Steak Soup

1/4 cup onion, chopped

3 tablespoons all-purpose flour

1 tablespoon paprika

1 teaspoon salt

1/4 teaspoon pepper

4 cubes beef stock or broth

2 cups water

1 bay leaf

4 sprigs fresh parsley

2 sprigs celery leaves, chopped

1/2 teaspoon dried marjoram

1 1/2 cups cubed peeled potatoes

1 1/2 cups sliced carrots

1 1/2 cups chopped celery

1 6-ounce can tomato paste

In a Dutch oven, melt butter over medium heat. Add oil. Brown beef and onion. Combine flour, paprika, salt and pepper, sprinkle over beef and mix well. Stir in stock and water. Add bay leaf, parsley, celery leaves and marjoram. Bring to a boil, reduce heat and simmer, covered, about 1 hour or until tender. Add potatoes, carrots and celery. Simmer, covered, for 30 to 45 minutes until vegetables are tender and soup begins to thicken. Stir in tomato paste, simmer, uncovered, 15 minutes. Remove bay leaf before serving. Serves 6. One serving is 325 calories, 14 grams fat, 20 grams carbohydrates, 29 grams protein.

Beefsteak Patties on Mashed Potatoes

1/4 cup ketchup

2 tablespoons steak sauce

2 teaspoons balsamic vinegar

1 pound extra lean ground beef

1 1/2 teaspoons salt free steak seasoning

1/2 cup water

1/2 package (22 ounces) frozen, mashed potatoes, thawed and warmed

Combine ketchup, steak sauce and vinegar in medium bowl. Reserve 2 tablespoons. Add ground beef and seasoning; stir until just blended. Do not over mix. Shape into four 1/2-inch thick patties. Heat large nonstick skillet over medium high heat until hot. Coat skillet with nonstick cooking spray. Add patties. Cook 4 minutes per side or until barely pink in center. Remove patties to serving plate. Add reserved ketchup mixture and water to skillet. Cook and stir 30 seconds over medium high heat. Remove from heat. Add cooked patties. Turn to coat. Serve over mashed potatoes. Drizzle remaining sauce over patties and potatoes. 302 calories, 12 grams fat, 25 grams protein, 22 grams carbohydrates.

Pork Chops and Stuffing Skillet Casserole

4 thin bone-in pork chops (1 pound total)

1/4 teaspoon dried thyme

1/4 teaspoon paprika

4 ounces 50% less fat bulk pork sausage

1 cup frozen diced green bell peppers, thawed

2 cups cornbread stuffing mix

1/8 to 1/4 teaspoon poultry seasoning

1 1/4 cups water

1/8 teaspoon salt

Preheat oven to 350°. Sprinkle 1 side of chops evenly with thyme and paprika. Heat large skillet over medium high heat until hot. Coat with nonstick cooking spray. Add chops, seasoned side down. Cook 2 minutes. Transfer to plate, browned side up. Add sausage to skillet. Cook, stirring to break up meat, until no longer pink. Remove from heat. Stir in peppers, stuffing mix, poultry seasoning and water with fork until just blended. Place pork chops on top of stuffing. Cover. Bake 15 minutes or until chops are no longer pink. Sprinkle with salt. Cover and let stand 5 minutes before serving. One pork chop and 1 cup stuffing is a serving. 305 calories, 14 grams fat, 28 grams protein, 13 grams carbohydrates. 3 grams fiber.

Creamy Fruit Freeze

1 1-pound package frozen mixed fruit or peach slices, partially thawed

1 cup fat free plain yogurt

1/2 cup orange juice

2 teaspoons grated fresh ginger

6 packets sugar substitute

1 teaspoon vanilla

Place all ingredients in blender. Blend until smooth, scraping sides frequently. Serve immediately. Serves four 3/4-cup servings: 106 calories, 1 gram fat, 5 grams protein, 21 grams carbohydrates, 2 grams fiber.

This will give you a few new, healthy dishes to try. If you need to reach me, you can email me at judyd2313@frontier.com or drop a line to my attention to the BCR, P.O. Box 340, Princeton, IL 61356.

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