Marie, Here's our favourite stew recipe; it freezes well, though you should add the vinegar & hot pepper sauce after reheating. It also multiplies well (I usually make a double batch and freeze portions), though it can take a while to brown too much stew beef in one session. I am betting you have a nice, big skillet in that store kitchen!) BF has nicknamed this "proposal stew." The first time he ever came to visit me (we had met at a wedding in California, and were e-mailing our way to a long-distance relationship for a few months), I had a pot of this and a fresh loaf of the James Beard French-style bread waiting when he arrived. When he first tried the stew, he heaved a big sigh, and said, "You have no idea how much restraint it is taking me to keep from proposing right here and now." ;-) [In the end, it took him 5 more years to get around to actually doing so, but I knew as long as I kept making the stew it'd happen eventually...] Zabby Jamaican Beef Pepperpot ---from _Canadian Living_ Magazine, which says "there are as many variations on this chunky soup as there are kitchens in Jamaica." I make it with a less water so it's a hearty stew consistency. I also use about half the bacon, and still get a nice flavour from it. 1 Tbsp vegetable oil 2 lbs beef stewing cubes 6 slices bacon, chopped 2 onions, chopped 4 cloves garlic, minced 1/4 cup all-purpose flour 4 cups water 1/4 cup tomato paste 1 tsp dried thyme 1/2 tsp each salt and pepper 2 lbs sweet potatoes, peeled and cubed 1 each sweet red and green pepper, chopped 1 Tbsp wine vinegar 1 tsp hot pepper sauce (or to taste) -- In large saucepan or Dutch oven, heat oil over high heat; brown beef in batches & transfer to plate. -- Add bacon to pan; cook over medium heat for 5 minutes or until crisp. Drain off fat. Add onions and garlic; cook, stirring occasionally, for 5 minutes or until softened. -- Sprinkle with flour; cook, stirring, for 1 minute. Add stock & water; bring to boil. Reduce heat to medium-low. Return beef and any juices to pan; add tomato paste, thyme, salt and pepper. -- Cover adn simmer, stirring occasionally, for 1 hour. -- Add sweet potatoes and red and green peppers; cook, covered, for 30 minutes or until potatoes are tender. [Freezes well at this point; reheat to continue.] -- Stir in vinegar and hot pepper sauce. Makes about 16 cups (8 to 10 servings). About 300 calories and 10 g of fat per serving.

The OP has asked for the glazed lemon sour cream cake I served at my recent luncheon. It was a hit with everyone. Here's the recipe, from The California Cook cookbook by Diane Rossen Worthington -- a cookbook I frequently use. Glazed Lemon Sour Cream Cake From The California Cook cookbook Serves 8-10 Note this cake may be prepared up to 3 days in advance, and kept at room temperature, tightly covered. The cake can also be wrapped tightly in aluminum foil and frozen for up to 2 months. Serve with seasonal berries and a dollop of whipped cream. Ingredients: 1 ¾ cup all purpose flour 1 teaspoon baking soda 1 teaspoon baking powder 1 cup unsalted butter at room temperature 1 cup sugar 3 large eggs at room temperature 1 Tablespoon minced lemon zest 2 teaspoons lemon extract 1 cup sour cream Glaze: 1 ½ cups powdered sugar ½ cup strained fresh lemon juice 2 teaspoons finely chopped lemon zest Directions: 1. Preheat oven to 350 degrees. Grease and flour a 9-inch lightweight Bundt pan. Sift the flour, baking powder, baking soda together in a medium mixing bowl. Set aside. 2. In a medium bowl with an electric mixer on medium speed, or in a food processor fitted with the metal blade, beat the butter and sugar together until light and fluffy, about 4 minutes. Beat in the eggs, zest, and lemon extract and mix for 2 minutes. 3. Reduce the mixer to the lowest speed, add half the flour mixture, and mix until well combined. Add half the sour cream, mixing constantly, and then add the rest of the flour and sour cream, ending with the sour cream. 4. Pour the mixture into the prepared Bundt pan, and bake for about 35-40 minutes, or until a cake tester comes out clean. Cool in the pan for 10 minutes, then invert onto a cake rack. Make the glaze. 5. Using a wire strainer, sift the powdered sugar into a small non-aluminum bowl. Add the juice and lemon zest, and whisk to break up any clumps. 6. Place the cake on a wax paper-lined rimmed baking sheet. Using a long skewer, poke holes in the cake almost going through the bottom at 1-inch intervals. Slowly pour the glaze over the cake, making sure itÂs absorbed as you pour. Let the cake come to room temperature.

There aren't many recipes around for meat and veggies casseroles. I don't know why except a lot use flour or soup and I don't think creamed soups are allowed--?? Most of the recipes for Atkins are definitely not low fat, but you could substitute low fat cheeses for this one. You could also omit the sausage and add more ground beef. PORTABELLO MUSHROOM LASAGNA 1 lb. ground beef 4 or 5 Italian sausage links , mild or hot w/casings removed 1 med. onion Garlic to taste Salt and pepper to taste 6 large Portabello mshrooms 1 large container ricotta cheese 1 egg Lots of grated mozzarella cheese Spaghetti sauce (bought or make your own) Preheat oven to 350. Brown sausage and ground beef with onions, adding garlic and salt and pepper to taste. Clean off mushrooms and scrape out the black gills. (I do this with a spoon.) Beat egg into ricotta cheese. Spray a 9x13" in pan and spread a small amount of spaghetti sauce. Generously pack each mushroom with ricotta mixture and place in the pan ricotta side up. Top each cap with a handful of mozrella. Then top with a generous amount of the meat mixture. More mozzarella on top of that. Then pour spaghetti sauce over each cap and around the bottomof the pan. Sprinkle with remaining mozzarella. Bake at 350 for 30-35 mins. Cool about 10 minutes. From a low carb web site--no carb amount listed.

My favorite is Grit tofu from their "Golden Bowl" The Grit is a fantastic vegetarian place in Athens GA. 1 container of extra firm tofu (best from your store's refridgerator section and not the boxed tofu) a few tablespoons of nutritional yeast soy sauce or tamari sauce oil for frying or deepfrying or a non-stick skillet Although they deep fry the tofu at the restraunt, I pan fry it. I slice the tofu in half, place it on a plastic cutting board and then prop this up with a plastic lid or jar lid so it's angled into the sink. Place a piece of plastic wrap, or a clean towel on the tofu and balance a thick telephone book on top. This will press the extra water out. I drain for 1/2 an hour. Cube your drained tofu and toss into your skillet. I use a non-stick skillet with no oil. It browns the tofu nicely. Brown tofu on all sides, then turn off the heat. Quickly sprinkle on about a tablespoon of soy or tamari sauce, then let it sizzle a bit until it dries up. Finally, toss the nutritional yeast on and coat your tofu. SUPER DUPER DELIOUSLY YUMMY!!! We eat this several nights a week as 'croutons' on large salad as our main course! GGG