SPANISH OMELET

SPANISH OMELET

Serves 4.

Cost per serving: 50 cents.

• 3 to 4 tbsp. oil

• 4 small red or yellow potatoes, peeled and sliced approximately 1/4 in. thick and patted dry with a paper towel

• 1 medium onion, coarsely chopped

• 4 eggs

Directions

In a 9-inch skillet over medium heat, put in 3 tablespoons of the oil, let it heat up and place the potato slices in the pan. Let the slices bubble gently in the oil, turning them occasionally and making sure all cook evenly, for about 6 or 7 minutes or until they are golden brown, but not crisp. A couple of minutes before they are done, add the onion and cook until it softens.

Meanwhile, beat the eggs separately, adding salt and pepper, and pour over the potatoes. Use a knife or fork to push the egg mixture down among the potatoes. As the omelet cooks, use a spatula to lift the edges away from the sides of the pan, gradually working the spatula toward the center to loosen the omelet. When the eggs are almost set, slide the omelet onto a plate.

This is tricky and can be done in several ways. I hold the plate and the pan close together, at a V-shaped angle and flip the omelet onto the plate. (If you don't want to try that, you could just leave it until it is set and then ease it onto a serving plate. Or place a plate over the omelet, flip it onto the plate, then slide it back into the pan, turning it so each side cooks evenly.) If there is no sheen of oil remaining in the pan, add some or all of the remaining oil and slide the omelet into the pan again to cook for 1 or 2 minutes on the other side. Lift or flip it out of the pan and serve. If it falls apart, it will still taste fine.

Nutrition information per serving:

Carbohydrates28 gSaturated fat2 gCalcium41 mg

Protein9 gCholesterol212 mgDietary fiber3 g

Diabetic exchanges per serving: 2 other carb, 1 medium-fat meat, 1 fat.

CHICKEN AND SPINACH ROLLUPS

Serves 4.

• 8 uncooked lasagna noodles

• 1/2to 1 tbsp. canola oil

• 1 lb. boneless, skinless chicken thighs

• 1 medium onion

• 1 (10-oz.) pkg. frozen spinach

• Salt and pepper to taste

• 11/2 c. mozzarella cheese, divided

• 1 tbsp. milk

• Fresh (and chopped) or dried basil or parsley to taste, divided (optional)

• Salt and pepper

Directions

Preheat oven to 350 degrees. Prepare the lasagna noodles as directed, rinse and set aside, making sure they aren't sticking together.

Using a medium skillet, heat enough of the oil to gently sauté the chicken thighs over medium heat. When the thighs are no longer pink, remove from the pan, chop in small pieces and place in a medium-sized bowl.

Sauté the onions in the remaining oil, adding more if necessary, until they are soft and transparent. Add onions to the chicken. Cook the spinach as directed and drain, pressing out most of the moisture. Add to the chicken, along with 1/2 cup of shredded cheese and mix well. Then add milk, with the basil, if using, and salt and pepper to taste.

Put a line of the chicken-spinach mix down the center of each lasagna noodle. Roll up and place, cut end down, in a 9- by 13-inch baking pan sprayed with nonstick spray. Add a sprinkling of herbs to the tomato sauce, stir and pour over the 8 rollups, distributing it evenly.

Nutrition information per serving:

Calories556Fat21 gSodium1050 mg

Carbohydrates47 gSaturated fat9 gCalcium444 mg

Protein45 gCholesterol94 mgDietary fiber6 g

Diabetic exchanges per serving: 3 vegetable, 2 bread/starch, 5 medium-fat meat.

Serves 5.

Note: From the American Meat Institute. Cost per serving: $1.93. A brochure with this and several other recipes for beef and pork can be downloaded at www.meatmattersinfo.org (click on the Stretch Your Meat Dollar on the left) or send a stamped, self-addressed business envelope to Meat Matters/Stretch Your Meat Dollar, AMI, 1150 Connecticut Av. NW., Washington, DC 20036.

• 1/2 c. finely chopped onion

• 1/3 c. hot pepper sauce with chipotle

• 1/3 c. ketchup

• 2 tbsp. cider vinegar

• 1 tbsp. prepared stone-ground mustard

•1/2 tsp. salt

• 1 tsp. black pepper

• 3 lb. country-style pork ribs, trimmed of excess fat and cut to fit in cooker, if necessary

Preheat slow cooker on high. Mix onion, hot sauce, ketchup, honey, vinegar and mustard together in the slow cooker. Add the ribs and stir to coat them in the sauce. Cover and cook on low heat for 6 hours or on high heat for 31/2 hours, or until ribs are tender. Spoon fat from the surface. Remove ribs and reserve. Pour sauce into a heavy, medium-sized saucepan. Boil sauce, uncovered, for about 20 minutes until it is thicker, stirring occasionally. Return ribs and sauce to the slow cooker and stir together and cook, uncovered, until all ingredients are thoroughly heated.

Nutrition information per serving:

Calories370Fat18 gSodium900 mg

Carbohydrates20 gSaturated fat6 gCalcium20 mg

Protein32 gCholesterol94 mgDietary fiber1 g