Back to school time is here.  We all know that can be a busy and expensive time for families.  With our economy currently not doing so good, stretching the food budget becomes especially important as money is being spent on school fees, clothing, athletic fees, even glasses for the children.  Here is a menu that is tasty, inexpensive, and easy for busy, working moms and others.

A Swiss Steak made in the crockpot or slowcooker is great for busy families.  It has beef, potatoes, carrots, and tomato so you have your meat and vegetables one dish.  Add a salad of Tangy Cucumbers and Onions for a dash of crunch and flavor.  For a quick and tasty dessert try our Mini Cherry Cheesecakes.

CROCKPOT SWISS STEAK DINNER

1 1/2 lbs beef round steak cut into 6 pieces

1/4 tsp salt

1/8 tsp black pepper

8 new red potatoes, scrubbed and cut into fourths

1 lb whole baby carrots

1 med onion, sliced

1 can diced Italian-style tomatoes, undrained

1 jar homestyle beef gravy

fresh parsley, chopped; optional

Spray a 12-inch non-stick skillet with cooking spray and heat over medium-high heat.  Sprinkle salt and pepper over beef pieces.  Cook meat 6-7 minutes, turning once, until browned.

Layer potatoes, carrots, onion and beef in 4 – 5 qt crockpot or slow cooker.  Mix tomatoes with gravy and spoon over meat in slow cooker.  Cover, and cook on low setting for about 8 hours or until meat and vegetables are tender.  Sprinkle each serving with chopped parsley, if desired.

Makes 6 servings.

This is a good recipe for diabetics as it has a great protein to carb ratio.  Per serving:  27 g protein and 20 g carbs.

TANGY CUCUMBER ONION SALAD

1 cup fat-free sour cream

2 tbsp cider vinegar

2 tbsp lemon juice

1/4 tsp salt

1/8 tsp pepper

3 large cucumbers, peeled and thinly sliced

1 small sweet onion, thinly sliced

In a large bowl, combine the sour cream, vinegar, lemon juice, salt and pepper.  Add cucumbers and onion and toss to coat.  Cover and refrigerate at least 1 hour before serving.  Use a slotted spoon for serving.

MINI CHERRY CHEESECAKES

1 pkg of 6 mini graham cracker pie shells

1 (1 oz) pkg instant sugar-free fat-free cheesecake pudding mix

12 tbsp no-sugar-added cherry pie filling

6 tbsp sugar-free whipped topping, optional

Prepare pudding mix according to package directions.  Fill mini pie shells about 2/3 full (this will leave some pudding left over). Top pudding with 2 tablespoons of pie filling per pie.  Refrigerate until serving time.  Top with a tablespoon of whipped topping if desired.

Variations:  Use 1 full-size pie shell to make a regular-size cheesecake.

Use different pie fillings to suit your taste.  Blueberry, peach, etc are also good.

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