Modified Fat Fast Tuna & Egg Salad

1 tablespoon + 1 teaspoon mayonnaise (no sugar added)
1/8 teaspoon garlic salt
1/16 teaspoon onion powder
Pinch black pepper
1/4 cup tuna (1/2 of a 5 oz can, packed in water)
1 large hard boiled egg
1 oz avocado (about 1/4 of a whole avocado)

In a small bowl, mix the mayo and spices. Drain the tuna well and add to the mayo mixture (save the other 1/2 of the can’s contents for another recipe). Mix well. Peel and chop the boiled egg and avocado. Mix into salad gently. You can eat this immediately or cover and frig for later.
This recipe contains about 1 net carb and 300 calories.
Bill, Alb
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Guacamole Tuna Salad

3 tablespoons whipped cream cheese
1/8 teaspoon onion salt
1/8 teaspoon garlic powder
Pinch black pepper
2 oz (about 1/2) avocado
5 oz can tuna (packed in water)

In a small bowl, mix cream cheese and seasonings.

Peel and cube the avocado. Add it to the cream cheese mixture; mix and smash with a spoon until avocado is mixed in. You can leave the mixture chunky or stir until smooth.

Drain the tuna and stir into the salad. Eat immediately or cover and frig for later.

3 tablespoons whipped cream cheese
1/8 teaspoon onion salt
1/8 teaspoon garlic powder
Pinch black pepper
2 oz (about 1/2) avocado
5 oz can tuna (packed in water)

In a small bowl, mix cream cheese and seasonings.

Peel and cube the avocado. Add it to the cream cheese mixture; mix and smash with a spoon until avocado is mixed in. You can leave the mixture chunky or stir until smooth.

Drain the tuna and stir into the salad. Eat immediately or cover and frig for later.
3 net carbs, and 295 calories
Bill, Alb
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I went to my produce store this past Saturday and in their markdown bin, they had beautiful tomatoes. Some were a little soft, but they were generally very good. I bought about 5 pounds for 1.50. I pit them in a pot with about 3 cups of vegetable broth, a pinch of cloves and some salt to taste. I simmered them for about 40 minutes, stirring often. Then I put them in the food processor and puréed them. I refrigerated them overnight, then reheated, added some half and half. We had tomato soup for supper. I also made corn muffins from mix that was on sale for 11 cents. All in all, very frugal.

Thanks for the news letter. I really enjoy it everyday.
Susan T, Virginia.

Vegetable Beef Soup

2-3/4 cup water
1-1/2 cup [8 0z.]diced cooked lean roast beef
3 cups sliced carrots
1 cup chopped celery
1/2 cup chopped onions
1/4 teaspoon pepper
1 teaspoon dried parsley
1 3/4 cup [3oz.]wide noodles
1 [12oz] jar heinz fat free beef gravy

In a large saucepan, combine water, roast, carrots, celery, onion, pepper and parsley. Bring mixture to a boil,lower heat. Cover and simmer 20 minutes. Stir in uncooked noodles and gravy. Continue simmering for 10 minutes or until vegetables and vegetables are tender, stirring occasionally.
Liz, MN
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Shoneys Cabbage Soup Clone

1 pound hamburger, browned
1 1/2 cup chopped onion
1 small head shredded cabbage
1 cup chopped celery
3 small chopped carrots
1 can green beans
1 can kidney beans
1 can diced tomatoes -16 0z.
1 (12 0z.) beef consomme
2 cups tomato juice
1 tablespoon dried parsley
1/4 teaspoon thyme
1/4 teaspoon celery seed
1/4 teaspoon dried oregano
1 bay leaf

Brown hamburger and add remaining ingredients to hamburger. Bring to a boil and simmer for at least 1 hour or until veggies are done.
Liz MN
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Best Ever Caramels

2 cups white sugar
1 cup brown sugar
1 cup heavy cream
1 cup milk
1 cup butter
1 cup light corn light syrup
1 1/2 tablespoon vanilla

Combine sugar, corn syrup, cream, milk and butter. Cook slowly, stirring occasionally to firm ball stage [248 degrees]. BROWNS easily. Remove from heat, add vanilla. Pour into 8 inch square buttered pan.Cool. When firm, turn out on a board. Cut in squares. Wrap in wax paper.
Liz, MN
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Hi Nancy,
Someone requested a recipe for scrapple.This is a pretty tasty one.
Harvey in Pa.

Scrapple

1 pound lean ground pork
Salt to taste
1/2 cup yellow cornmeal
1/2 cup flour
Chicken broth

Boil ground pork in 1 quart of water; drain, saving liquid. Add chicken broth to liquid so that it measures exactly 1 quart. Heat liquid to a simmer and add pork and salt. Premix meal and flour and add it 1 tablespoon at a time to heated liquid and pork mixture; watch to keep lumps out. After all ingredients have been added, cook 15 to 20 minutes until you have the consistency of oatmeal. (More meal may be added if it does not thicken.) Ladle into greased loaf pan and chill overnight. When ready to use, cut into 1/2-inch slices, flour and fry in bacon grease or lard until brown.
Harvey in Pa

Basic Scrapple

4 pigs knuckles or pigs feet
1 pound lean pork
1 large onion, stuck with 3 whole cloves
3 qt water
1-1/2 t Salt
1 T pepper
1 t ground sage
3 c cornmeal
All-purpose flour, for dredging sliced scrapple
Butter, back fat or vegetable oil for frying

Place pigs knuckles in a large pot; add pork, onion, and water. Cook slowly, covered, for 2-1/2 hours; drain, reserve broth.

Chill meat and remove fat; separate meat from bones. Chop meat.

Place meat in a kettle with 2 quarts of the reserved broth. Add salt, pepper and sage; bring to a boil combine cornmeal with remaining 1 qt of reserved broth and stir into boiling mixture. Cook over medium heat until thickened, stirring constantly. Cover and cook over very low heat; stir again after 20 minutes.

Pour into 2 (9-by-5-by-3-inch) loaf pans. Cool and chill overnight. Cut into slices, coat with flour and brown in butter or bacon fat. Serve hot.
Robbie IN 
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