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Free Diet Menus - Old South Diet Menu

You diet will love our recipe for Tator Soup. Enjoy with a small stack of crackers and a tall glass of fresh lemonade sweetened with Splenda.

Serves 4 extremely generously for about 150 calories each

4 Peeled Taters (Spuds), Washed & Patted Dry & Cubed
Salt & Large Cracked Pepper To Personal Taste
1 to 1 1/2 Cup of skim Milk (prepare to your desired consistency)
¼ Teaspoon of Dried Parsley
1 Tablespoon of No Calorie Refrigerated Butter Spray

Cook taters in ½ cup of water in microwave by placing a sheet of plastic wrap over top of bowl.

Cook till taters are tender about 12-15 minutes. Remove & smash with a tater masher. Blend if you desire a pureed soup. Add cream, salt, butter spray & parsley.

Stir & return to microwave & heat till warm. Top with cracked black pepper.

Serve with piping hot biscuits & fresh strawberries topped with lite whipped topping. Be certain to account for additional calories in biscuits & berries.

Healthy Harvest Stew Recipe

1 pound of lean beef (any of the following work nicely: round steak/cubed steak/stew chunks)

1/2 cup of finely chopped onion + 1 clove of minced garlic (garlic is optional)

2 cans of beef broth (or use 6 bullion cubes dissolved in 4 cups of boiling water)

1 medium sized can of undrained diced tomatoes

1 cups of peeled cubed pumpkin (sweet potatoes also work well)

1 cup of peeled acorn, butternut or hubbard squash

1 cup of peeled potatoes

1/2 teaspoon of pumpkin pie spice

1/2 teaspoon of chili powder

1 bay leaf

add salt & pepper to meet your personal taste

cooking spray

additional beef bullion cubes if a more beefy flavor is desired

3 tablespoons of flour OR cornstarch dissolved in water

Trim off all visible fat from the meat and cut into 1 inch chunks. Spray a pan with cooking spray, add meat and cook until browned. Add onion & garlic, salt & pepper and cook until onions are 'clear'. Remove and drain on paper towels to remove any excess fats that cooked from the meat.

Return to pan and add chili powder and pumpkin pie spice. Quickly add tomatoes, broth and the bay leave and bring to a boil. Cover and reduce heat and allow stew to simmer for 1 hour, or until meat is tender. Add pumpkin, squash and potato and cover pan. Allow to simmer for an additional hour. Remove from heat and take out the bay leaf. Return to medium heat. Pour thickening mix (flour/water OR cornstarch/water) into the stew and stir constantly until thick.

Servings: about 10 at 225 calories per serving size (1 cup)