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Nutrition

Recipe Book

Recipies Chapter Contents

Breakfast Desserts Main Dishes Salads Side Dishes Snacks Soups

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Breakfast

  • Breakfast Parfait

    Breakfast Parfait

    • 16 ounces fat free vanilla yogurt
    • 1 cup fresh or canned fruit (drained)
    • 1 cup low fat granola cereal

    Instructions

    1. If using fresh fruit, wash it.
    2. In a tall glass, layer 4 tablespoons yogurt, 2 tablespoons fruit, and 2 tablespoons of granola.
    3. Layer these ingredients again in the same order.

    .

    Makes 4 portions, 1 parfait each

    Per portion

    Calories: 224 Carbohydrate: 42 grams Protein: 7 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 7 milligrams Sodium: 115 milligrams Dietary fiber: 2 grams

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  • Apple Breakfast Crescent Rolls

    Apple Breakfast Crescent Rolls

    • 1 large apple
    • 1 teaspoon sugar
    • 1 tablespoon packed brown sugar
    • 1/4 teaspoon ground cinnamon
    • 8 roll reduced fat crescent roll dough

    Instructions

    1. Preheat oven to 375º.
    2. Wash, peel, core, and chop apple.
    3. Combine apple, sugar, brown sugar, and cinnamon in a bowl. Set aside.
    4. Unroll dough and cut each roll in half. Flatten wide edge of each roll.
    5. Spoon 1 teaspoon of apple mixture onto each piece of dough and roll up. Seal edges by pressing together with a fork.
    6. Put rolls on nonstick baking sheet.
    7. Bake at 375º for 12 to15 minutes or until golden brown.

    Makes 8 portions, 2 pieces each

    Per portion

    Calories: 99 Carbohydrate: 19 grams Protein: 2 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 157 milligrams Dietary fiber: 1 gram

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  • Breakfast Wrap

    Breakfast Wrap

    • 1 apple
    • 4 slices reduced fat cheddar cheese
    • 4 low fat tortillas

    Instructions

    1. Slice apple into thin slices.
    2. Place 1 slice cheese and one fourth sliced apple on each tortilla and roll.

    Makes 4 portions, 1 wrap each

    Per portion

    .Calories: 238 Carbohydrate: 35 grams Protein: 9 grams Fat: 7 grams Saturated fat: 3 grams Cholesterol: 15 milligrams Sodium: 355 milligrams Dietary fiber: 3 grams

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  • Country Style Breakfast Casserole

    Country Style Breakfast Casserole

    • Nonstick cooking spray
    • 4 ounces lean ham
    • 1/2 cup fat free sour cream
    • 2 pounds frozen country-style hash browns (no oil added)
    • 4 slices fat free American cheese
    • 2 green onions
    • 2 eggs
    • 6 egg whites
    • 2 cups fat free milk
    • 2 tablespoons grated parmesan cheese
    • 1/2 teaspoon pepper
    • 1/2 teaspoon dry mustard (optional)

    Instructions

    1. Preheat oven to 350º.
    2. Lightly coat 9x13 inch baking pan with cooking spray.
    3. Chop ham and put in baking pan. Combine sour cream and hash browns and put on top of ham.
    4. Dice cheese and put on top of hash browns.
    5. Wash and chop onions.
    6. In medium bowl, whisk together 2 eggs and 6 egg whites. Add green onions and remaining ingredients, and pour over hash browns.
    7. Bake at 350º for one hour or until center is set.
    8. Let cool for at least 10 minutes before cutting into portions.

    Makes 18, 1/2 cup portions

    Per portion

    Calories: 96 Carbohydrate: 12 grams Protein: 7 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 31 milligrams Sodium: 233 milligrams Dietary fiber: 1 gram

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  • Creamy Fruit Smoothie

    Creamy Fruit Smoothie

    • 1/2 cup fat free milk
    • 1/2 cup fruit flavored low fat or fat free yogurt*
    • 1/2 cup frozen, fresh, or canned fruit (drained)*
    • 4 to 6 ice cubes

    Makes 2 portions, 1 cup each

    Instructions

    1. If using fresh fruit, wash it.
    2. Place milk, yogurt, and fruit in a blender.
    3. Blend for 30 seconds to 1 minute.
    4. Add ice cubes and blend until ice is crushed.

    Per portion

    Calories: 127 Carbohydrate: 25 grams Protein: 5 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 5 milligrams Sodium: 75 milligrams Dietary fiber: 0

    Flavor Combination Ideas

    Yogurt Fruit

    *Strawberry *Frozen strawberries *Peach *Frozen or canned peaches *Blueberry or strawberry *Bananas *Pineapple *Crushed pineapple *Vanilla *Chopped apple or applesauce with 1/4 teaspoon cinnamon

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  • French Toast with Fruit

    French Toast with Fruit

    • 2 eggs
    • 2 tablespoons fat free milk
    • 2 teaspoons margarine
    • 4 slices bread
    • Fresh strawberries or peaches or canned fruit
    • 2 tablespoons powdered sugar

    Instructions

    1. Beat eggs and milk together in shallow bowl.
    2. Heat skillet on medium heat.
    3. Add 2 teaspoons margarine to skillet.
    4. Dip bread into egg mixture and place in skillet.
    5. Cook on each side until lightly browned.
    6. If using fresh fruit, wash it.
    7. Top with fresh fruit such as strawberries or peaches or canned fruit.
    8. Sprinkle with powdered sugar.

    Makes 4 portions, 1 slice each

    Per portion

    Calories: 218 Carbohydrate: 33 grams Protein: 8 grams Fat: 7 grams Saturated fat: 1 gram Cholesterol: 106 milligrams Sodium: 220 milligrams Dietary fiber: 4 grams

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  • Rasin Cinnamon Oatmeal

    Raisin Cinnamon Oatmeal

    • 1/4 cup orange juice
    • 1/8 teaspoon ground cinnamon
    • 11/4 cups water
    • 2/3 cup old fashioned dry oats
    • 1 tablespoon firmly packed brown sugar
    • 2 tablespoons raisins

    Instructions

    1. Combine orange juice, cinnamon, and water in a medium saucepan.
    2. Bring to a boil over high heat.
    3. Stir in oats and reduce heat to medium-low.
    4. Cook for 5 minute, stirring occasionally; remove from heat.
    5. Add brown sugar and raisins to oatmeal.
    6. Cover oatmeal and let stand for 8 minutes, or until the desired thickness.

    Makes 2 portions, 3/4 cup each

    Per portion

    Calories: 165 Carbohydrate: 35 grams Protein: 4 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 0 Sodium: 9 milligrams Dietary fiber: 3 grams

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Desserts

  • Fruit Pie

    Fruit Pie

    • 1 small carton (6 to 8 ounces) fat free fruit flavored yogurt
    • 1 cup fresh fruit (to match yogurt flavor)
    • 1 small carton (8 ounces) fat free whipped topping
    • 1 reduced fat graham cracker pie shell

    Instructions

    1. If using fresh fruit, wash it.
    2. Fold together yogurt, fruit, and whipped topping.
    3. Pour into pie shell.
    4. Refrigerate at least 3 hours or overnight.

    This recipe is good with sliced strawberries, diced peaches, blueberries, or canned mandarin oranges.

    Makes 8 portions, 1 slice each

    Per portion

    Calories: 173 Carbohydrate: 31 grams Protein: 2 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 2 milligrams Sodium: 129 milligrams Dietary fiber: 0

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  • Apple Crisp

    Apple Crisp

    • Nonstick cooking spray
    • 1/3 cup water
    • 5 medium apples
    • 1/3 cup firmly packed brown sugar
    • 1/4 cup all-purpose flour
    • 1/2 teaspoon ground cinnamon
    • 2 tablespoons margarine

    Instructions

    1. Preheat oven to 350º.
    2. Coat 7x11 inch baking pan with cooking spray. Pour water into pan.
    3. Wash, peel, core, and slice apples. Arrange apple slices in prepared pan. Coat apple slices lightly with cooking spray.
    4. Combine brown sugar, flour, and cinnamon. Cut in margarine with two knives until mixture is crumbly.
    5. Sprinkle mixture evenly over apples. Bake uncovered at 350º for 30 minutes or until apples are tender.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 125 Carbohydrate: 25 grams Protein: 1 gram Fat: 3 grams Saturated fat: 0 Cholesterol: 0 Sodium: 42 milligrams Dietary fiber: 3 grams

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  • Cake Mix Cookies

    Cake Mix Cookies

    • Nonstick cooking spray
    • 1 box (18.25 ounces) cake mix, any flavor
    • 1/2 cup egg substitute
    • 1/2 cup unsweetened applesauce
    • 1 teaspoon vanilla

    Instructions

    1. Preheat oven to 350º.
    2. Spray baking sheet with cooking spray.
    3. Mix all ingredients well, using an electric mixer.
    4. Drop by tablespoonfuls onto lightly greased baking sheet.
    5. Bake at 350º for 8 to 10 minutes.
    6. Allow to cool slightly on baking sheet and then transfer to a cooling rack.
    7. Store in single layers since this is a moist cookie.

    Makes 28 portions, 1 cookie each

    Per portion

    Calories: 83 Carbohydrate: 16 grams Protein: 1 gram Fat: 2 grams Saturated fat: 1 gram Cholesterol: 0 Sodium: 120 milligrams Dietary fiber: 0

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  • Chocolate Caramel Cake

    Chocolate Caramel Cake

    • Nonstick cooking spray
    • 1 box devil’s food cake mix
    • 1 egg white
    • 1 teaspoon vanilla
    • 10 ounces diet cola
    • 6 ounces fat free caramel ice cream topping
    • 8 ounces fat free sweetened condensed milk
    • 1 cup toffee bits
    • 1 (8 ounces) container fat free whipped topping

    Instructions

    1. Preheat oven to 350°.
    2. Coat 9x13 inch baking pan with nonstick cooking spray.
    3. Mix cake mix, egg white, vanilla, and diet cola. Pour into baking pan. Bake for the amount of time listed on package instructions.
    4. While cake is baking, put caramel and condensed milk in sauce pan and stir on medium heat until smooth.
    5. Take cake out of the oven and poke holes with fork or toothpick.
    6. Pour caramel mixture over warm cake to fill in the holes.
    7. Sprinkle 1/2 cup toffee bits over the top, and save 1/2 cup for the final layer.
    8. Let cool completely.
    9. Cover top with whipped topping and sprinkle with remaining toffee bits. Refrigerate until ready to serve.

    Makes 24 portions, 1 slice each

    Per portion

    Calories: 202 Carbohydrate: 37 grams Protein: 2 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 4 milligrams Sodium: 254 milligrams Dietary fiber: 0

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  • Easy Strawberry Lemon Parfait

    Easy Strawberry Lemon Parfait

    • 2 cups fresh or frozen strawberries
    • 2 (6 to 8 ounces each) cartons fat free lemon yogurt
    • 10 gingersnaps

    Instructions

    1. Crumble gingersnaps.
    2. Wash and slice strawberries if using fresh.
    3. In each of four tall glasses put 1/2 cup strawberries, followed by 1/2 cup yogurt and then crumbled gingersnaps.

    Makes 4 portions, 1 parfait each

    Per portion

    Calories: 199 Carbohydrate: 36 grams Protein: 6 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 7 milligrams Sodium: 195 milligrams Dietary fiber: 2 grams

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  • Fruit Cobbler

    Fruit Cobbler

    • 2 cups fresh or frozen fruit of your choice
    • Nonstick cooking spray
    • 2/3 cup all-purpose flour
    • 3/4 cup sugar
    • 11/2 teaspoons baking powder
    • 2/3 cup fat free milk

    Instructions

    1. Preheat oven to 350º.
    2. If using fresh fruit, wash and slice it.
    3. Coat 11/2 quart casserole dish with cooking spray.
    4. Divide sugar into 1/2 cup and 1/4 cup portions.
    5. Combine flour, 1/2 cup sugar, and baking powder in small mixing bowl. Slowly stir in milk.
    6. Pour batter into casserole dish.
    7. Combine 1/4 cup sugar with fruit. Sprinkle fruit mixture evenly on top of batter.
    8. Bake at 350º for 50 minutes. Serve hot.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 134 Carbohydrate: 32 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 86 milligrams Dietary fiber: 1 gram

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  • Lemon Icebox Pie

    Lemon Icebox Pie

    • 3 lemons
    • 1 can fat free sweetened condensed milk
    • 1 reduced fat graham cracker pie shell
    • 1/2 cup fat free whipped topping

    Instructions

    1. Juice lemons. If not using a juicer, place lemons in microwave for 30 seconds to soften. Cut lemons in half and mash with spoon to get the juice.
    2. Mix juice from lemons and sweetened condensed milk together.
    3. Put into pie shell and refrigerate until set.
    4. Top each slice with 1 tablespoon fat free whipped topping.

    Makes 8 portions, 1 slice each

    Per portion

    Calories: 245 Carbohydrate: 51 grams Protein: 5 grams Fat: 4 grams Saturated fat: 0 Cholesterol: 5 milligrams Sodium: 155 milligrams Dietary fiber: 2 grams

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  • Tropical Trifle

    Tropical Trifle

    • 1 pre-made angel food cake
    • 1 (3.4 ounces) package instant vanilla pudding
    • 2 cups fat free milk
    • 8 ounces fat free vanilla yogurt*
    • 1 (8 ounces) carton fat free whipped topping
    • 2 cups sliced fruits**

    Instructions

    1. Crumble cake into bite size pieces.
    2. Make pudding according to directions on box (mix with 2 cups of fat free milk). Mix prepared pudding with yogurt and whipped topping.
    3. If using fresh fruit, wash it.
    4. Slice fruit into bite size pieces.
    5. In a large serving dish, cover bottom with pieces of cake. Spread fruit on top. Spread pudding mixture on top.
    6. Continue layering ingredients in this order until all ingredients are used; making sure the last layer on top is the pudding mixture.
    7. Refrigerate until ready to serve.

    *Flavored fat free yogurt can be used in place of vanilla yogurt. Match flavor of yogurt to the chosen fruit.

    **Good fruit to use: canned mandarin orange sections, fresh strawberries, blueberries, blackberries, raspberries One type of fruit or any desired combination of fruit can be used when making the trifle

    Makes 30 portions, 1/2 cup each

    Per portion

    Calories: 79 Carbohydrate: 17 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 1 milligram Sodium: 177 milligrams Dietary fiber: 0

    This recipe is good for serving a large group of people.

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Main Dishes

  • Oven Fried Chicken

    Oven Fried Chicken

    • Nonstick cooking spray
    • 1 cup corn flake crumbs
    • 1/2 teaspoon paprika
    • 1/2 teaspoon black pepper
    • 2 egg whites
    • 1 pound
    • (4) skinless chicken breasts

    Instructions

    1. Preheat oven to 350º.
    2. Spray baking sheet with cooking spray.
    3. Combine corn flake crumbs, paprika, salt, and black pepper in a small bowl. Stir well.
    4. Lightly beat egg whites in a bowl.
    5. Skin chicken if not using skinless chicken. Cut chicken into 2 x 3/4 inch strips. Dip chicken strips into egg whites.
    6. Roll into crumb mixture to coat.
    7. Place chicken strips on baking sheet.
    8. Bake, uncovered at 350º for about 30 minutes or until the chicken is no longer pink on the inside. If using breasts with bone in, chicken will need to be cooked for longer time.

    Makes 4 portions, 2 strips each

    Per portion

    Calories: 214 Carbohydrate: 18 grams Protein: 30 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 66 milligrams Sodium: 311 milligrams Dietary fiber: 0

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  • Baked Vegetable Macaroni and Cheese

    Baked Vegetable Macaroni and Cheese

    • 1 (10 ounces) package frozen chopped broccoli
    • 1 (8 ounces) package uncooked macaroni
    • 1 onion
    • 2 cloves garlic
    • Nonstick cooking spray
    • 1/3 cup all-purpose flour
    • 1/2 teaspoon salt
    • 1/4 teaspoon black pepper
    • 21/2 cups fat free milk
    • 1/2 cup shredded extra sharp reduced fat cheddar cheese
    • 1/4 cup grated parmesan cheese
    • Paprika (optional)

    Instructions

    1. Thaw and drain broccoli.
    2. In large pot of boiling water, cook macaroni according to package directions. Do not add salt to the water. Drain and set aside.
    3. Preheat oven to 350°.
    4. Chop onion and mince garlic.
    5. Place nonstick skillet over medium heat and coat with cooking spray. Add onion and garlic. Cook until onion is clear.
    6. Add broccoli. Cook until tender, about 5 minutes.
    7. In medium size saucepan, combine flour, salt, and pepper. Gradually add milk, stirring until smooth. Cook over medium heat, stirring constantly, until mixture is thick and bubbly.
    8. Add half of both cheeses to milk mixture, stirring until smooth. Stir in macaroni and vegetable mixture.
    9. Coat 2 quart casserole dish with cooking spray and pour macaroni mixture in dish.
    10. Sprinkle with remaining cheeses. Sprinkle with paprika.
    11. Bake at 350° for 30 minutes.

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  • Beef Stew

    Beef Stew

    • 4 carrots
    • 2 stalks celery
    • 2 medium onions
    • 3 medium potatoes
    • 2 pounds beef stew meat
    • 2 tablespoons cornstarch
    • 1/2 teaspoon black pepper
    • 1 teaspoon salt
    • 2 (14.5 ounces each) cans no added salt diced tomatoes
    • 1 (10 ounces) package frozen corn

    Instructions

    1. Preheat oven to 350°.
    2. Wash and cut carrots into 1 inch pieces.
    3. Wash and chop celery and onions.
    4. Scrub potatoes and cut into 1 inch cubes.
    5. Mix all ingredients EXCEPT potatoes and corn in large covered roasting pan.
    6. Cover and bake at 350° for 21/2 hours, stirring 2 or 3 times.
    7. Add corn and potatoes and cook an additional hour or until potatoes are tender.

    Makes 12 portions, 1 cup each

    Per portion

    Calories: 214 Carbohydrate: 20 grams Protein: 24 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 52 milligrams Sodium: 288 milligrams Dietary fiber: 4 grams

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  • Chicken Broccoli Noodle Casserole

    Chicken Broccoli Noodle Casserole

    • 1 (10 ounces) package frozen, chopped

      broccoli 2 small chicken breasts 1 (8 ounces) package uncooked noodles

    • or rotini 1 can Healthy Request® Cream of Celery
    • soup 1/2 teaspoon pepper 1/4 cup fat free milk Nonstick cooking spray 1/2 cup corn flakes

    Makes 8 portions, 1 cup each

    Instructions
    1. Preheat oven to 350°.
    2. Thaw and drain broccoli.
    3. Skin chicken if not using skinless chicken. Bake, boil or microwave chicken and set aside to cool. De-bone chicken if needed and shred.
    4. Cook noodles until tender, then drain.
    5. Coat 2 quart casserole dish with cooking spray.
    6. Mix broccoli, chicken, noodles, soup, pepper, and milk. Put in dish.
    7. Crush corn flakes and place on top of casserole.
    8. Bake at 350° for 20 minutes.

    Per portion

    Calories: 196 Carbohydrate: 27 grams Protein: 16 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 53 milligrams Sodium: 213 milligrams Dietary fiber: 2 grams

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  • Chicken Creole

    Chicken Creole

    • 1 large green pepper
    • 1 stalk celery
    • 1 small onion
    • 2 cloves garlic
    • 11/2 pounds chicken breasts
    • Nonstick cooking spray
    • 1 (14.5 ounces) can no added salt diced tomatoes
    • 1/2 cup Mexican hot style tomato sauce
    • 1 teaspoon dried basil
    • 1 teaspoon dried parsley
    • 1/4 teaspoon crushed red pepper

    Instructions

    1. Wash and chop green pepper, celery, and onion. Mince garlic.
    2. De-bone and skin the chicken if not using boneless, skinless chicken. Cut chicken into 1 inch strips.
    3. Coat large skillet with cooking spray. Preheat pan over high heat. Cook chicken in hot skillet, stirring for 5 to 7 minutes or until no longer pink.
    4. Reduce heat. Add green pepper, celery, onion, garlic, tomatoes and their juice, Mexican tomato sauce, basil, parsley, and crushed red pepper. Bring to boil, reduce heat and simmer, covered for 20 minutes.
    5. Serve over hot cooked rice or pasta.

    Makes 4 portions, 1 cup each

    Per portion

    Calories: 240 Carbohydrate: 12 grams Protein: 41 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 99 milligrams Sodium: 289 milligrams Dietary fiber: 2 grams

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  • Oven Chicken Parmesan

    Oven Chicken Parmesan

    • Nonstick cooking spray
    • 4 chicken breasts (about 1 pound)
    • 2 tablespoons fat free mayonnaise or salad dressing
    • 1/4 cup Italian bread crumbs (or crushed corn flake crumbs)
    • 1/4 cup parmesan cheese, grated
    • 1/2 teaspoon paprika

    Instructions

    1. Preheat oven to 350°.
    2. Coat baking pan with cooking spray.
    3. Skin chicken if not using skinless chicken. Coat each piece of chicken with a light film of mayonnaise or salad dressing.
    4. Combine bread or corn flake crumbs, cheese, and paprika.
    5. Roll chicken pieces into crumb mixture to coat.
    6. Place in baking pan. Bake uncovered at 350° for about 30 minutes or until chicken is no longer pink on the inside. If using breasts with bone in, chicken will need to be cooked for longer time.

    Makes 4 portions, 1 chicken breast each

    Per portion

    Calories: 186 Carbohydrate: 6 grams Protein: 30 grams Fat: 4 grams Saturated fat: 2 grams Cholesterol: 71 milligrams Sodium: 358 milligrams Dietary fiber: 0

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  • Oven Fried Fish

    Oven Fried Fish

    • Nonstick cooking spray
    • 1 cup corn flake crumbs
    • 1/2 teaspoon paprika
    • 1/2 teaspoon black pepper
    • 2 egg whites
    • 1 pound whiting or tilapia fish

    Instructions

    1. Preheat oven to 500º.
    2. Spray baking sheet with cooking spray.
    3. Combine corn flake crumbs, paprika, salt, and black pepper in a small bowl. Stir well.
    4. Lightly beat egg whites.
    5. Cut fish into 3 x 3/4 inch strips. Dip fish strips into egg whites.
    6. Roll fish into crumb mixture to coat.
    7. Place fish strips on baking sheet.
    8. Bake, uncovered at 500º for 8 to 10 minutes or until fish flakes easily when tested with fork.

    Makes 4 portions, 3 strips each

    Per portion

    Calories: 197 Carbohydrate: 20 grams Protein: 22 grams Fat: 3 grams Saturated fat: 0 Cholesterol: 0 Sodium: 292 milligrams Dietary fiber: 0

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  • Roast Beef Hash

    Roast Beef Hash

    • 2 cups roast beef (about 1 pound raw)
    • 1 stalk celery
    • 1 small onion
    • 2 tablespoons vegetable oil or margarine
    • 1/4 cup flour
    • 1/4 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 (12 ounces) can fat free evaporated milk
    • 11/2 cups water

    Instructions

    1. Cook roast and chop 2 cups.
    2. Wash and chop celery and onion.
    3. Place oil or margarine in large skillet.
    4. Add chopped celery, onion, and flour. Cook until well browned.
    5. Add salt, pepper, fat free evaporated milk, and water. Stir well. Heat until thickened.
    6. Add chopped roast beef and simmer until meat is warm.
    7. Serve on toast or biscuit if desired.

    Makes 6 portions, 1/2 cup each

    Per portion

    Calories: 241 Carbohydrate: 13 grams Protein: 27 grams Fat: 8 grams Saturated fat: 2 grams Cholesterol: 54 milligrams Sodium: 228 milligrams Dietary fiber: 1 gram

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  • Soft Chicken Tacos

    Soft Chicken Tacos

    • 11/2 pounds chicken breasts
    • 1 small onion
    • Nonstick cooking spray
    • 1/2 cup canned no added salt diced tomatoes, undrained
    • 1 teaspoon mild taco seasoning mix
    • 1/4 cup shredded reduced fat Monterey Jack cheese or reduced fat sharp cheddar cheese
    • 8 (8 inches each) flour tortillas 1/4 cup fat free sour cream

    Instructions

    1. Skin chicken if needed.
    2. Place chicken breasts in a saucepan with enough water just to cover.
    3. Bring to a boil, and cook until meat shreds easily.
    4. Remove chicken from water, de-bone chicken if needed, shred and set aside.
    5. Chop onion.
    6. Lightly coat large nonstick skillet with cooking spray. Heat skillet to medium heat. Add onion and cook until clear.
    7. Add shredded chicken, stir in undrained tomatoes, and taco seasoning Reduce heat to low and simmer 30 minutes, or until the sauce is thick.
    8. Remove pan from heat, sprinkle cheese over the chicken mixture.
    9. Serve over flour tortillas and serve with fat free sour cream.

    Makes 8 portions, 1 taco each

    Per portion

    Calories: 249 Carbohydrate: 24 grams Protein: 24 grams Fat: 5 grams Saturated fat: 2 grams Cholesterol: 52 milligrams Sodium: 412 milligrams Dietary fiber: 0

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  • Southern Red Beans

    Southern Red Beans

    • 1 pound dry red beans
    • 2 stalks celery
    • 2 small onions
    • 6 cloves garlic
    • 4 ounces lean ham
    • 2 quarts water
    • 2 bay leaves
    • 3/4 teaspoon salt
    • 1 teaspoon black pepper

    Instructions

    1. Pick through beans to remove bad beans. Rinse thoroughly.
    2. Wash and chop celery.
    3. Chop onion and garlic.
    4. Chop ham.
    5. In 5 quart pot, combine beans and remaining ingredients. Bring to boil and reduce heat.
    6. Cover and cook over low heat, for about 2 to 3 hours or until beans are tender.
    7. Stir and mash some of the beans against side of pan.
    8. Cook, uncovered, over low heat until creamy, about 30 minutes.
    9. Add 1 cup of water if bean mixture is too thick.
    10. Remove bay leaves.

    Makes 8 portions, 1 cup each

    Per portion

    Calories: 236 Carbohydrate: 39 grams Protein: 16 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 5 milligrams Sodium: 422 milligrams Dietary fiber: 10 grams

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  • Spaghetti with Meat Sauce

    Spaghetti with Meat Sauce

    • 1 green pepper
    • 1 medium onion
    • 2 cloves garlic
    • Nonstick cooking spray
    • 1 pound ground turkey or very lean ground beef
    • 2 (14.5 ounces each) cans no added salt diced tomatoes (undrained)
    • 1 (8 ounces) can no added salt tomato sauce
    • 2 teaspoons Italian blend seasoning
    • 1 teaspoon black pepper
    • 1/4 teaspoon salt
    • 1 pound spaghetti, uncooked

    Instructions

    1. Finely chop pepper and onion. Mince garlic.
    2. Spray large skillet with nonstick cooking spray.
    3. Preheat over high heat.
    4. Add ground meat and cook, stirring occasionally for 5 minutes or until no longer pink.
    5. Drain on paper towels.
    6. Stir in undrained tomatoes, tomato sauce, green pepper, onion, garlic, Italian seasoning, black pepper, and salt.
    7. Bring to a boil and reduce heat. Simmer, covered, for 15 minutes, stirring occasionally.
    8. Remove cover and simmer for 15 minutes more.
    9. Cook spaghetti according to directions, do not add salt.
    10. Drain well.
    11. Serve sauce over spaghetti.

    Makes 10 portions, 2/3 cup sauce with 3/4 cup spaghetti

    Per portion

    Calories: 270 Carbohydrate: 42 grams Protein: 15 grams Fat: 5 grams Saturated fat: 1 gram Cholesterol: 36 milligrams Sodium: 200 milligrams Dietary fiber: 3 grams

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  • Tamale Pie

    Tamale Pie

    • Nonstick cooking spray
    • 1 pound ground turkey or very lean ground beef
    • 1 onion
    • 1 green pepper
    • 1 tablespoon chili powder
    • 1 teaspoon cumin
    • 1/2 teaspoon black pepper
    • 1/2 teaspoon garlic powder
    • 1 teaspoon salt
    • 1 (14.5 ounces) can no added salt diced tomatoes (undrained)
    • 4 cups boiling water
    • 2 cups yellow cornmeal
    • 2 cups cold water

    Instructions

    1. Spray large skillet with cooking spray. Preheat on medium heat and add ground meat.
    2. Cook until meat is no longer pink.
    3. Chop onion and green pepper.
    4. Add to meat and cook until tender.
    5. Add chili powder, cumin, pepper, garlic powder, salt, and tomatoes.
    6. Simmer for 10 minutes.
    7. Boil 4 cups water.
    8. Mix corn meal with cold water in large pot. Add boiling water and cook about 10 minutes or until thick.
    9. Coat 9x13 casserole dish with cooking spray. Put 1/2 cornmeal on bottom of dish.
    10. Pour meat mixture on top of cornmeal. Spread the remaining cornmeal over meat mixture.
    11. Bake at 375° for 40 minutes.

    Makes 8 portions, 1 cup each

    Per portion

    Calories: 239 Carbohydrate: 32 grams Protein: 14 grams Fat: 5 grams Saturated fat: 1 gram Cholesterol: 45 milligrams Sodium: 375 milligrams Dietary fiber: 4 grams

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  • Tuna Noodle Casserole

    Tuna Noodle Casserole

    • 1/2 (16 ounces) package medium egg noodles
    • 3 green onions
    • 1 clove garlic
    • 3 tablespoons margarine
    • 1/4 cup all-purpose flour
    • 2 cups 1% milk
    • 1 (12 ounces) can tuna, canned in water
    • 1 (10 ounces) package frozen green peas
    • 1/4 teaspoon black pepper
    • Nonstick cooking spray
    • 3 tablespoons bread crumbs
    • 2 teaspoons dried parsley flakes

    Instructions

    1. Preheat oven to 350º.
    2. Bring large pot of water to a boil. Cook noodles according to package directions. Do not add salt to the water.
    3. Chop green onions and mince garlic.
    4. Melt margarine in medium saucepan over medium heat. Add onions and garlic and cook until tender. Add flour and blend until smooth. Add milk and stir constantly until mixture is thick and bubbly.
    5. Remove from heat. Drain and flake tuna; add tuna, peas, and pepper to the milk mixture. Stir in noodles.
    6. Mix bread crumbs and parsley; sprinkle over top of casserole.
    7. Bake at 350º for 15 to 20 minutes, or until heated through.

    Makes 8 portions, 1 cup each

    Per portion

    Calories: 285 Carbohydrate: 34 grams Protein: 19 grams Fat: 8 grams Saturated fat: 2 grams Cholesterol: 47 milligrams Sodium: 327 milligrams Dietary fiber: 3 grams

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  • Vegetable Beef Skillet

    Vegetable Beef Skillet

    • 1 (10 ounces) package frozen lima beans
    • 1 (10 ounces) package frozen whole kernel corn
    • 1 (10 ounces) package frozen green beans
    • 1 large onion
    • 1/2 pound extra lean ground beef or ground turkey
    • 1/2 teaspoon pepper
    • 1 teaspoon garlic salt
    • 4 medium tomatoes, peeled and cubed or 2 cans (14.5 ounces each) no added salt diced tomatoes

    Instructions

    1. Thaw lima beans, corn, and green beans.
    2. Chop onion.
    3. Brown ground beef in large skillet, stirring to crumble. Drain off any fat.
    4. Add all ingredients except tomatoes. Cover and cook over low heat for 20 minutes.
    5. Wash tomatoes if using fresh.
    6. Add tomatoes and cook for 5 to 10 minutes more.
    7. Serve over steamed rice or noodles if desired.

    Makes 10 portions, 1 cup each

    Per portion

    Calories: 142 Carbohydrate: 19 grams Protein: 8 grams Fat: 4 grams Saturated fat: 2 grams Cholesterol: 16 milligrams Sodium: 183 milligrams Dietary fiber: 4 grams

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  • Zesty Skillet Pork Chops

    Zesty Skillet Pork Chops

    • 1 teaspoon chili powder
    • 1/4 teaspoon salt
    • 11/4 pounds (6 chops) lean pork chops
    • 2 cups diced tomatoes or 1 (14.5 ounces) can no added salt diced tomatoes
    • 1 green bell pepper
    • 11/2 stalks celery
    • 1 small onion
    • 1 tablespoon hot pepper sauce
    • Nonstick cooking spray

    Instructions

    1. Rub chili powder and salt evenly over chops.
    2. Wash if using fresh tomatoes and dice.
    3. Wash and chop green pepper, celery, and onion.
    4. Combine tomatoes, green pepper, celery, onion, and pepper sauce in bowl.
    5. Lightly coat nonstick skillet with cooking spray. Heat skillet to medium high. Add chops and cook 1 minute.
    6. Turn chops and top with tomato mixture.
    7. Bring to boil. Reduce heat and simmer, covered, 25 minutes or until meat is tender and mixture thickens.
    8. Transfer chops to serving plates. Increase heat and bring tomato mixture to boil.
    9. Cook 2 minutes or until most of the liquid evaporates.
    10. Remove from heat and spoon sauce over chops.

    Makes 6 portions, 1 chop each

    Per portion

    Calories: 166 Carbohydrate: 8 grams Protein: 22 grams Fat: 5 grams Saturated fat: 2 grams Cholesterol: 52 milligrams Sodium: 294 milligrams Dietary fiber: 2 grams

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Salads

  • Potato Salad

    Potato Salad

    • 3 pounds potatoes
    • 2 eggs
    • 2 stalks celery
    • 3 green onions
    • 1/2 cup fat free mayonnaise
    • 1/2 cup fat free sour cream
    • 1/4 cup pickle relish
    • 2 tablespoons cider vinegar
    • 1 tablespoon mustard
    • 1/4 teaspoon salt
    • 1/2 teaspoon black pepper

    Instructions

    1. Scrub potatoes and boil in skins until tender. Drain and set aside to cool.
    2. Boil eggs. Drain and set aside to cool.
    3. Peel potatoes and cut into 1/2 inch cubes.
    4. Wash and chop celery and green onions.
    5. Combine potatoes and eggs in large bowl. Add celery, green onions, mayonnaise, sour cream, pickle relish, cider vinegar, mustard, salt, and black pepper. Mix thoroughly.
    6. Refrigerate at least 1 hour before serving.

    Makes 10 portions, 1/2 cup each

    Per portion

    Calories: 164 Carbohydrate: 34 grams Protein: 4 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 44 milligrams Sodium: 265 milligrams Dietary fiber: 3 grams

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  • Broccoli Salad

    Broccoli Salad

    • 1 head broccoli
    • 1 medium red onion
    • 3/4 cup fat free mayonnaise
    • 2 tablespoons vinegar
    • 1/4 cup sugar
    • 1/2 cup raisins

    Instructions

    1. Wash and divide broccoli and chop into small pieces.
    2. Finely chop onion.
    3. Mix together mayonnaise, vinegar, and sugar.
    4. Add broccoli, onion, and raisins to mayonnaise mixture and toss.
    5. Refrigerate until ready to serve.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 84 Carbohydrate: 20 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 193 milligrams Dietary fiber: 2 grams

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  • Carrot Raisin Salad

    Carrot Raisin Salad

    • 2 small carrots
    • 1 apple
    • 3/4 cup raisins
    • 1 tablespoon orange juice
    • 3 tablespoons light or fat free mayonnaise

    Instructions

    1. Wash, scrape, and grate carrots, wash and chop apples, and combine with raisins.
    2. Pour orange juice over carrots, apples, and raisins.
    3. Add mayonnaise, mix all ingredients together, and put in medium size bowl.
    4. Refrigerate until ready to serve.

    Makes 6 portions, 1/2 cup each

    Per portion

    Calories: Carbohydrate: Protein: Fat: Saturated fat: Cholesterol: Sodium: Dietary fiber: 20 grams 1 gram 3 grams 0 2 milligrams 52 milligrams 2 grams

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  • Chicken and Macaroni Salad

    Chicken and Macaroni Salad

    • 2 chicken breasts
    • 2 cups uncooked elbow macaroni
    • 1 cup frozen green peas
    • 1 stalk celery
    • 1/2 teaspoon black pepper
    • 1/3 cup Italian dressing

    Instructions

    1. Skin chicken if not using skinless chicken. Cook chicken (grill, roast or sauté) and set aside to cool. De-bone chicken, if needed, and chop.
    2. Bring large pot of water to a boil. Cook macaroni according to package directions. Do not add salt to the water. During final two minutes of cooking time, add peas to pasta in cooking water.
    3. 3.
    4. Wash and thinly slice celery.
    5. Drain pasta and peas well. Place in large mixing bowl.
    6. Add chicken, celery, and pepper.
    7. 6.
    8. Stir in dressing to mix and coat.
    9. Refrigerate 2 hours before serving.

    Makes 10 portions, 1/2 cup each

    Per portion

    Calories: 143 Carbohydrate: 15 grams Protein: 10 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 13 milligrams Sodium: 97 milligrams Dietary fiber: 1 gram

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  • Confetti Salad

    Confetti Salad

    • 1 cucumber
    • 1 large tomato
    • 1 small onion
    • 1 (15.25 ounces) can no added salt whole kernel corn
    • 1/2 teaspoon pepper
    • 1/4 teaspoon salt
    • 1/3 cup fat free Italian dressing

    Instructions

    1. Wash and chop cucumber and tomato.
    2. Finely chop onion.
    3. Drain corn.
    4. Mix all ingredients together and put in large serving bowl.
    5. Refrigerate 1 to 2 hours before serving.

    Makes 12 portions, 1/2 cup each

    Per portion

    Calories: 43 Carbohydrate: 8 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 102 milligrams Dietary fiber: 1 gram

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  • Cranberry Freeze

    Cranberry Freeze

    • 1 (8 ounces) can crushed pineapple, canned in pineapple juice
    • 1 (16 ounces) can whole cranberry sauce
    • 1/2 cup chopped pecans (optional)
    • 1 (8 ounces) carton fat free sour cream

    Instructions

    1. Drain pineapple.
    2. Mash cranberry sauce well with a spoon or a fork.
    3. Combine all ingredients.
    4. Pour into 9x9 inch baking pan and put in freezer.
    5. Once frozen, cut into squares to serve.
    6. Optional, serve on lettuce leaf.

    Makes 12 portions, about 2x3 inches each

    Per portion

    Calories: 118 Carbohydrate: 22 grams Protein: 1 gram Fat: 3 grams Saturated fat: 0 Cholesterol: 1 milligram Sodium: 39 milligrams Dietary fiber: 1 gram

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  • Cucumber and Onion Salad

    Cucumber and Onion Salad

    • 2 cucumbers
    • 1 onion
    • 1/3 cup vinegar
    • 1/3 cup water
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • 1/4 cup sugar

    Instructions

    1. Wash and slice cucumbers and onion into paper thin slices.
    2. Layer cucumbers and onion in a bowl.
    3. Combine remaining ingredients in separate bowl and pour over vegetables.
    4. Refrigerate overnight, stirring several times.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 45 Carbohydrate: 10 grams Protein: 1 gram Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 149 milligrams Dietary fiber: 1 gram

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  • Fruit Salad Dressing

    Fruit Salad Dressing/Dip

    • 1 small carton (6 to 8 ounces) low fat vanilla yogurt
    • 1 tablespoon honey
    • 11/2 teaspoons grated lemon rind
    • Makes 6 to 8 portions, 2 tablespoons each

    Ingredients

    1. Mix all ingredients together in a small bowl.
    2. Use as a dressing for fresh fruit salad, or as a dip with fruit chunks.

    Per portion

    Calories: 30 Carbohydrate: 6 grams Protein: 1 gram Fat: 0 Saturated fat: 0 Cholesterol: 16 milligrams Sodium: 16 milligrams Dietary fiber: 0

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  • Golden Fruit Salad

    Golden Fruit Salad

    • 2 golden or red delicious apples
    • 1 banana
    • 1 (8.25 ounces) can pineapple chunks, canned in pineapple juice
    • 1/2 cup red grapes
    • 1/2 cup low fat lemon or orange yogurt

    Makes 10 portions, 1/2 cup each

    Instructions

    1. Wash, core, and slice apples.
    2. Peel and slice banana.
    3. Drain pineapple chunks. Save small amount of juice and pour over apples and banana.
    4. Wash and cut grapes in halves.
    5. Combine all fruit, and mix well.
    6. Serve with yogurt on top.
    7. Serve immediately.

    Per portion

    Calories: 60 Carbohydrate: 14 grams Protein: 1 gram Fat: 0 Saturated fat: 0 Cholesterol: 1 milligram Sodium: 10 milligrams Dietary fiber: 1 gram

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  • Herbed Ranch Dressing

    Herbed Ranch Dressing

    • 1 clove garlic
    • 3/4 cup low fat buttermilk
    • 1/4 cup fat free sour cream
    • 1/2 teaspoon dry mustard
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon salt
    • 1/4 teaspoon dried dill
    • 1/4 teaspoon pepper

    Instructions

    1. Mince garlic.
    2. Combine all ingredients in a bowl; stir well with whisk or fork.
    3. Cover and chill.
    4. Use for dressing for fresh greens, or use with roasted or grilled vegetables.

    Makes 8 portions, 2 tablespoons each

    Per portion

    Calories: 28 Carbohydrate: 4 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 2 milligrams Sodium: 130 milligrams Dietary fiber: 0

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  • Refreshing Fruit Salad

    Refreshing Fruit Salad

    • 1 can (15 ounces) mandarin oranges, canned in juice
    • 1 can (20 ounces) pineapple chunks, canned in pineapple juice
    • 1 cup fat free whipped topping
    • 1 cup miniature marshmallows

    Instructions

    1. Drain mandarin oranges and pineapple thoroughly.
    2. Combine all ingredients and refrigerate.
    3. Refrigerate until ready to serve.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 91 Carbohydrate: 22 grams Protein: 0 Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 19 milligrams Dietary fiber: 1 gram

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  • Six Layer Salad

    Six Layer Salad

    • 1 (10 ounces) package frozen green peas
    • 2 eggs
    • 1 small onion
    • 3 to 4 cups lettuce
    • 2/3 cup fat free mayonnaise
    • 1/3 cup parmesan cheese

    Instructions

    1. Thaw and drain peas.
    2. Boil eggs. Drain and set aside to cool.
    3. Chop onion.
    4. Grate eggs.
    5. Wash, shred, and place lettuce in bottom of large bowl or serving dish.
    6. Layer peas and onion over lettuce.
    7. Spread mayonnaise over the onion layer.
    8. Top with eggs and cheese.
    9. Refrigerate until ready to serve.

    Makes 12 portions, 1/2 cup each

    Per portion

    Calories: 60 Carbohydrate: 7 grams Protein: 4 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 37 milligrams Sodium: 196 milligrams Dietary fiber: 2 grams

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  • Strawberry Gelatin Salad

    Strawberry Gelatin Salad

    • 1 cup boiling water
    • 2 cups cold water
    • 1 large (.6 ounces) package sugar free strawberry Jell-O®
    • 1 (4 ounces) can crushed pineapple, canned in pineapple juice
    • 3 ripe bananas
    • 2 (10 ounces each) packages frozen, sweetened strawberries
    • 1 (16 ounces) carton fat free sour cream
    • 1/2 cup chopped pecans

    Instructions

    1. Boil water and dissolve gelatin in it. Stir in 2 cups cold water.
    2. Drain pineapple and slice bananas. Combine pineapple, bananas, strawberries with juice, and chopped pecans. Fold fruit mixture into jell-o. Put half of jell-o mixture in 9x13 inch pan or glass dish.
    3. Place in refrigerator for about 30 minutes or until it begins to set. Spread sour cream over the jell-o. Pour the rest of the jell-o mixture on top of sour cream layer and place in refrigerator. Refrigerate until firm. Cut in squares to serve.

    Makes 18 portions, about 2x3 inches each

    Per portion

    Calories: 98 Carbohydrate: 19 grams Protein: 2 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 2 milligrams Sodium: 49 milligrams Dietary fiber: 1 gram

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  • Tuna Pasta Salad

    Tuna Pasta Salad

    • 2 small carrots
    • 1 small green pepper
    • 3 cups uncooked pasta shells*
    • 1 can (6.5 ounces) tuna, canned in water
    • 1/2 cup fat free Italian salad dressing
    • 1 teaspoon dried Italian seasoning
    • 1/4 teaspoon black pepper

    Instructions

    1. Wash and chop carrots and green pepper.
    2. Cook pasta according to package directions. Do not add salt to the water.
    3. Add carrots during last 2 minutes of cooking; drain.
    4. Rinse with cold water to cool quickly, drain well.
    5. Rinse, drain, and flake tuna.
    6. In large bowl, stir together carrots, cooled pasta, and remaining ingredients.
    7. Cover and refrigerate for 2 hours before serving.

    *Can use other pasta shapes

    Makes 10 portions, 1/2 cup each

    Per portion

    Calories: 156 Carbohydrate: 27 grams Protein: 9 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 8 milligrams Sodium: 238 milligrams Dietary fiber: 1 gram

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Side Dishes

  • Basil Green Beans

    Basil Green Beans

    • 1 pound fresh or frozen green beans
    • 2 teaspoons margarine
    • 1/2 teaspoon basil
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper

    Instructions

    1. Wash and trim green beans if using fresh.
    2. Simmer or steam fresh or frozen beans until tender.
    3. Add margarine, basil, salt, and pepper.
    4. Toss to coat.

    Makes 6 portions, 1/2 cup each

    Per portion

    Calories: 37 Carbohydrate: 6 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 114 milligrams Dietary fiber: 2 grams

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  • Broccoli Parmesan

    Broccoli Parmesan

    • 1 bunch fresh broccoli or 1 (16 ounces) package frozen broccoli florets
    • 1 clove garlic
    • 1 teaspoon olive or vegetable oil
    • 1/8 teaspoon red pepper flakes
    • 1/4 teaspoon pepper
    • 1 teaspoon parmesan cheese

    Instructions

    1. Trim broccoli and cut into florets if using fresh.
    2. Boil water, add broccoli and cook until tender, about 5 minutes; drain.
    3. Mince garlic. Heat olive oil over low heat. Add minced garlic and cook until golden, stirring constantly.
    4. Add broccoli, red pepper flakes, and pepper. Cook until broccoli is heated through. Sprinkle with grated parmesan cheese.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 24 Carbohydrate: 3 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 0 Dietary fiber: 1 gram

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  • Cauliflower Casserole

    Cauliflower Casserole

    • 1 (16 ounces) package cauliflower
    • Nonstick cooking spray
    • 1 (8 ounces) carton fat free sour cream
    • 2 eggs
    • 1/2 cup shredded reduced fat cheddar cheese
    • 1/4 teaspoon salt
    • 1/4 teaspoon black pepper
    • 1/3 cup bread crumbs

    Instructions

    1. Preheat oven to 375°.
    2. Boil cauliflower until tender, or cook in microwave as directed on package. Drain well.
    3. Coat shallow 11/2 quart casserole dish with cooking spray and put cauliflower in dish.
    4. Combine sour cream and next 4 ingredients in a bowl; stir well. Pour sour cream mixture over cauliflower.
    5. Sprinkle bread crumbs over sour cream mixture. Coat bread crumb mixture with cooking spray.
    6. Bake uncovered at 375° for 20 minutes or until hot and bubbly.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 96 Carbohydrate: 10 grams Protein: 6 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 60 milligrams Sodium: 228 milligrams Dietary fiber: 2 grams

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  • Cheesy Squash Casserole

    Cheesy Squash Casserole

    • 2 pounds yellow squash
    • 1 medium onion
    • 2 teaspoons margarine
    • 2 tablespoons all-purpose flour
    • 1 cup fat free milk
    • 1/2 cup shredded reduced fat mild Cheddar cheese
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • Nonstick cooking spray
    • 1/3 cup toasted bread crumbs

    Instructions

    1. Preheat oven to 350°.
    2. Wash and slice squash.
    3. Chop onion.
    4. Cook squash and onion in a small amount of boiling water 10 to 15 minutes until vegetables are tender. Drain and set aside.
    5. Melt margarine in medium saucepan over medium heat. Add flour and cook 1 minute, stirring constantly. Add milk and stir constantly until mixture is thickened and bubbly.
    6. Remove from heat. Add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture and stir well.
    7. Coat shallow 11/2 quart casserole dish with cooking spray and pour squash mixture in dish.
    8. Sprinkle bread crumbs evenly over squash.
    9. Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 83 Carbohydrate: 11 grams Protein: 4 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 5 milligrams Sodium: 243 milligrams Dietary fiber: 2 grams

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  • Healthy Black Eyed Peas

    Healthy Black-Eyed Peas

    • 1(1 pound) bag dried black-eyed peas
    • 1 large onion
    • 1/2 small green pepper
    • 1 tablespoon vegetable oil
    • 1 teaspoon salt
    • 1 teaspoon pepper
    • 5 cups water

    Instructions

    1. Soak beans overnight and drain. Place soaked beans in large pot.
    2. Chop onion and green pepper. Add to pot of beans. Cover and let stand about 20 minutes for peas to absorb flavors.
    3. Add oil, salt, and pepper; stir. Cover and let stand an additional 10 to 15 minutes for peas to absorb flavor.
    4. Add 5 cups water. Bring to a boil; lower heat and simmer, covered, 50 minutes to an hour or until tender.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 54 Carbohydrate: 8 grams Protein: 3 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 171 milligrams Dietary fiber: 2 grams

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  • Honey Carrots

    Honey Carrots

    • 11/2 cups water
    • 1 package (16 ounces) frozen sliced carrots
    • 1/4 teaspoon ground cinnamon
    • Dash of ground cloves (optional)
    • 1/2 lemon
    • 11/2 tablespoons honey
    • 1 teaspoon margarine

    Makes 6 portions, 1/2 cup each

    Instructions

    1. Boil water in medium saucepan.
    2. Add carrots, cinnamon, and cloves to water; cook for about 8 minutes or until tender.
    3. Drain well.
    4. Juice lemon and grate peel.
    5. Add honey, margarine, lemon peel and lemon juice to carrots.
    6. Heat until carrots are warm.

    Per portion

    Calories: 55 Carbohydrate: 11 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 51 milligrams Dietary fiber: 2 grams

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  • Okra with Tomatoes

    Okra with Tomatoes

    1/2 small onion

    3 cups water

    1 ( 16 ounces) package frozen sliced okra

    1 (14.5 ounces) can no added salt diced tomatoes (undrained)

    1/4 teaspoon salt

    Crushed red pepper flakes (optional)

    Instructions

    1. Chop onion.
    2. Bring water to boil.
    3. Add okra and onion and cook for 5 minutes.
    4. Drain water and add tomatoes, salt, and pepper.
    5. Simmer mixture for 10 to 15 minutes.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 29 Carbohydrate: 6 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 103 milligrams Dietary fiber: 3 grams

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  • Parmesan Oven Fries

    Parmesan Oven Fries

    • 2 teaspoons margarine
    • 4 small baking potatoes (about 1 pound)
    • 1/4 cup grated parmesan cheese
    • 1/2 teaspoon garlic salt
    • 1/2 teaspoon paprika
    • 1/4 teaspoon onion powder
    • Nonstick cooking spray

    Instructions

    1. Preheat oven to 400°.
    2. Melt margarine in microwave or on stove.
    3. Scrub potatoes thoroughly. Cut each potato lengthwise into 8 slices. Brush cut surface of potatoes lightly with melted margarine.
    4. In plastic bag, combine parmesan cheese, garlic salt, paprika, and onion powder. Add 8 potato slices to the bag. Shake to coat. Potatoes will not be completely coated.
    5. Spray 7x11 inch baking sheet with nonstick cooking spray. Arrange potatoes on baking sheet.
    6. Repeat this process with remaining potatoes.
    7. Bake uncovered at 400° for 25 to 30 minutes or until tender. Serve hot.

    Makes 4 portions, 6 pieces each

    Per portion

    Calories: 114 Carbohydrate: 15 grams Protein: 5 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 5 grams Sodium: 255 milligrams Dietary fiber: 2 grams

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  • Scalloped Corn

    Scalloped Corn

    • 1 (15.25 ounces) can no added salt whole kernel corn
    • 12 saltine crackers
    • 1 (14.75 ounces) can no added salt cream style corn
    • 1 egg
    • 1/2 cup fat free milk
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper
    • Nonstick cooking spray
    • 1 tablespoon margarine

    Instructions

    1. Preheat oven to 350°.
    2. Drain whole kernel corn.
    3. Crush crackers.
    4. Mix all ingredients except margarine.
    5. Coat 11/2 quart casserole dish with cooking spray and put corn mixture in dish.
    6. Dot with 1 tablespoon margarine.
    7. Bake at 350° for about 1 hour or until set.

    Makes 7 portions, 1/2 cup each

    Per portion

    Calories: 144 Carbohydrate: 24 grams Protein: 4 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 31 milligrams Sodium: 195 milligrams Dietary fiber: 3 grams

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  • Scalloped Potatoes

    Scalloped Potatoes

    • 4 small potatoes
    • 1 small onion
    • Nonstick cooking spray
    • 2 teaspoons margarine
    • 1/2 cup low fat buttermilk
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper
    • 1 tablespoon all-purpose flour

    Instructions

    1. Preheat oven to 350°.
    2. Thinly slice potatoes and chop onion.
    3. Coat 2 quart microwavable, ovenproof baking dish with cooking spray. Place potatoes and onion in dish and dot with margarine. Cover with plastic wrap; microwave at high for 5 minutes.
    4. Combine buttermilk, salt, pepper, and flour in small bowl; mix well. Pour over potatoes.
    5. Bake, uncovered, 1 hour or until top is lightly browned and potatoes are tender.

    Makes 7 portions, 1/2 cup each

    Per portion

    Calories: 81 Carbohydrate: 16 grams Protein: 2 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 103 milligrams Dietary fiber: 1 gram

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  • Skillet Zucchini

    Skillet Zucchini

    • 2 medium zucchini
    • 1 medium tomato
    • Nonstick cooking spray
    • 1/2 teaspoon dried basil
    • 1/4 teaspoon dried oregano
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper
    • 1/4 cup shredded part-skim mozzarella cheese

    Instructions

    1. Wash and slice zucchini.
    2. Wash and dice tomato.
    3. Coat a large nonstick skillet with cooking spray, place over medium-high heat until hot.
    4. Add zucchini and cook 6 to 8 minutes or until crisp tender.
    5. Add tomato, basil, oregano, salt, and pepper. Cook until thoroughly heated.
    6. Put in serving dish and sprinkle with cheese.

    Makes 6 portions, 1/2 cup each

    Per portion

    Calories: 31 Carbohydrate: 5 grams Protein: 2 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 3 milligrams Sodium: 124 milligrams Dietary fiber: 1 gram

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  • Spanish Rice

    Spanish Rice

    • 1 small onion
    • Nonstick cooking spray
    • 1 cup uncooked regular long-grain rice
    • 21/2 cups water
    • 1/4 teaspoon salt
    • 3/4 teaspoon chili powder
    • 1/8 teaspoon garlic powder
    • 1 (8 ounces) can tomato sauce
    • 1/2 cup chopped green pepper
    • 1/4 teaspoon pepper

    Instructions

    1. Chop onion.
    2. Coat nonstick skillet with cooking spray.
    3. Brown onion and rice while stirring in skillet over medium heat, until rice is golden brown and onion is clear.
    4. Stir in remaining ingredients. Heat to boiling and reduce heat.
    5. Cover and simmer about 30 minutes, stirring occasionally, until rice is tender.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 100 Carbohydrate: 22 grams Protein: 2 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 251 milligrams Dietary fiber: 1 gram

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  • Spinach Casserole

    Spinach Casserole

    • 2 (10 ounces each) packages chopped frozen spinach
    • 1 small onion
    • 1 can low fat cream of mushroom soup
    • 1 egg
    • 1/2 teaspoon garlic powder
    • 2 tablespoons parmesan cheese

    Instructions

    1. Preheat oven to 350°.
    2. Cook and drain spinach.
    3. Chop onion.
    4. Mix all ingredients except cheese.
    5. Sprinkle cheese on top and bake at 350° for 30 minutes.

    Makes 6 portions, 1/2 cup each

    Per portion

    Calories: 78 Carbohydrate: 9 grams Protein: 5 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 41 milligrams Sodium: 315 milligrams Dietary fiber: 3 grams

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  • Yummy Yams

    Yummy Yams

    • 1 (29 ounces) can yams
    • 3 tablespoons brown sugar
    • 2 tablespoons margarine
    • 1/2 teaspoon cinnamon
    • 1/4 teaspoon salt

    Instructions

    1. Preheat oven to 350°.
    2. Drain and save half of liquid from yams.
    3. Add remaining ingredients, including saved liquid, to large bowl.
    4. Mash with fork or potato masher until smooth.
    5. Bake at 350° for 25 minutes until heated thoroughly.

    Makes 6 portions, 1/2 cup each

    Per portion

    Calories: 213 Carbohydrate: 43 grams Protein: 2 grams Fat: 4 grams Saturated fat: 1 gram Cholesterol: 0 Sodium: 155 milligrams Dietary fiber: 6 grams

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  • Zucchini Sticks

    Zucchini Sticks

    • Nonstick cooking spray
    • 2 small zucchini (about 4 ounces each)
    • 3/4 cup seasoned dry bread crumbs
    • 2 tablespoons grated parmesan cheese
    • 2 egg whites
    • 1 teaspoon fat free milk

    Instructions

    1. Preheat oven to 400°.
    2. Spray baking sheet with cooking spray.
    3. Wash and cut zucchini into strips, about 3 inches long and 1/2 inch wide.
    4. Combine bread crumbs and parmesan cheese in shallow dish.
    5. Combine egg whites and milk in another shallow dish. Beat with fork until well blended.
    6. Dip each zucchini wedge first into egg mixture.
    7. Roll in crumb mixture to coat.
    8. Place zucchini wedges on prepared baking sheet. Coat wedges with cooking spray.
    9. Bake at 400° for 15 to 18 minutes until golden brown. Turn wedges after baking 8 minutes so that both sides are brown and crispy.

    Makes 5 portions, 5 pieces each

    Per portion

    Calories: 88 Carbohydrate: 14 grams Protein: 5 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 2 milligrams Sodium: 319 milligrams Dietary fiber: 1 gram

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Snacks

  • Southwest Salsa

    Southwestern Salsa

    • 2 (14 ounces each) cans black-eyed peas
    • 1 cup salsa
    • 2 cloves or 1 teaspoon chopped garlic
    • 1/4 cup chopped green onion
    • Baked tortilla chips

    Instructions

    1. Drain and rinse black-eyed peas.
    2. Mix together with the salsa, garlic, and onion.
    3. Serve with baked tortilla chips.

    Makes 16 portions, 1/4 cup portions salsa, 10 chips each

    Per portion

    Calories: 127 Carbohydrate: 26 grams Protein: 4 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 0 Sodium: 331 milligrams Dietary fiber: 3 grams

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  • Apple Cheese Bites

    Apple Cheese Bites

    • 3 tablespoons light cream cheese
    • 4 apples
    • 3 tablespoons orange juice
    • 3 tablespoons dried cranberries or raisins
    • Pinch of cinnamon

    Instructions

    1. Soften cream cheese to room temperature.
    2. Wash, core, and cut each apple into 4 slices. Pour orange juice over apples to keep apples from turning brown.
    3. In bowl, stir together cream cheese and raisins. Spread over slices of apples.
      4. 4. Sprinkle with cinnamon.

    Makes 4 portions, 4 pieces each

    Per portion

    Calories: 133 Carbohydrate: 28 grams Protein: 2 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 6 milligrams Sodium: 34 milligrams Dietary fiber: 4 grams

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  • Frozen Yogurt Pudding Sandwich

    Frozen Yogurt Pudding Sandwich

    • 2 cups low fat or fat free vanilla yogurt
    • 1 (3.4 ounces) package vanilla or chocolate instant pudding mix
    • 30 (21/2 inches each) graham cracker squares

    Makes 15 portions, 1 sandwich each

    Instructions

    1. Mix yogurt and dry pudding mix with a wire whisk or hand mixer until smooth.
    2. Spread 2 tablespoons of pudding mixture between two graham crackers.
    3. Put on baking sheet and freeze for about 2 hours or until firm.
    4. Store in an airtight container or bag in the freezer.

    Per portion

    Calories: 113 Carbohydrate: 22 grams Protein: 3 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 2 milligrams Sodium: 202 milligrams Dietary fiber: 0

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  • Oatmeal Cookies

    Oatmeal Cookies

    • Nonstick cooking spray
    • 3/4 cup sugar
    • 2 tablespoons margarine
    • 1 egg
    • 1/3 cup applesauce
    • 2 tablespoons 1% low fat milk
    • 1 cup flour
    • 1/4 teaspoon baking soda
    • 1/2 teaspoon ground cinnamon
    • 11/2 cups quick rolled oats
    • 1/2 cup raisins (optional)

    Instructions

    1. Preheat oven to 350°.
    2. Lightly spray baking sheet with cooking spray.
    3. In a large bowl, use an electric mixer on medium speed to mix sugar and margarine. Mix until well blended, about 3 minutes.
    4. Slowly add egg; mix on medium speed 1 minute. Gradually add applesauce and milk. Mix on medium speed 1 minute. Scrape sides of bowl.
    5. In another bowl, combine flour, baking soda, and cinnamon. Slowly add to applesauce mixture. Mix on low speed until blended, about 2 minutes. Add oats and raisins (optional). Blend 30 seconds on low speed. Scrape sides of bowl.
    6. Drop by teaspoonfuls onto baking sheet, about 2 inches apart.
    7. Bake at 350° for 13 to 15 minutes, until lightly browned. Remove from baking sheet while still warm. Cool on wire rack.

    Makes 28 portions, 1 cookie each

    Per portion

    Calories: 72 Carbohydrate: 14 grams Protein: 1 gram Fat: 1 gram Saturated fat: 0 Cholesterol: 8 milligrams Sodium: 26 milligrams Dietary fiber: 1 gram

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  • Snack Pizza

    Snack Pizza

    • 1 tablespoon part-skim mozzarella cheese
    • 1 6-inch flour tortilla
    • 1 tablespoon no added salt tomato sauce
    • 1/4 teaspoon dried oregano or Italian blended seasoning

    Instructions

    1. Preheat oven to 500°.
    2. Grate cheese.
    3. Spread tomato sauce to edges of tortilla. Sprinkle with oregano. Top with cheese.
    4. Place on baking sheet and bake about 4 minutes or until tortilla is crisp and cheese is bubbly.

    Consider adding your favorite fresh vegetables such as grated carrots, broccoli, or chopped green peppers on top of pizza before sprinkling seasoning and cheese.

    Makes 1 portions

    Per portion

    Calories: 127 Carbohydrate: 19 grams Protein: 5 grams Fat: 3 grams Saturated fat: 1 gram Cholesterol: 4 milligrams Sodium: 189 milligrams Dietary fiber: 1 gram

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  • Super Fast Snack Mix

    Super Fast Snack Mix

    • 2 cups dry cereal
    • 1 cup animal crackers
    • 1 cup mini pretzels or pretzel sticks

    Instructions

    1. Place all ingredients in a plastic bag and shake.
    2. Seal and store in a dry place.

    Makes 8 portions, 1/2 cup each

    Per portion

    Calories: 81 Carbohydrate: 15 grams Protein: 2 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 0 Sodium: 176 milligrams Dietary fiber: 1 gram

     

  • Tasty Tostadas

    Tasty Tostadas

    • Nonstick cooking spray
    • 4 corn tortillas
    • 2 carrots
    • 1 cup lettuce
    • 2/3 cup fat free refried beans
    • 1/4 cup shredded reduced fat Monterey Jack cheese
    • 1/2 cup fat free sour cream
    • 1/2 cup salsa

    Instructions

    1. Heat oven to 350º.
    2. Lightly spray both sides of tortillas with cooking spray.
    3. Place tortillas on baking sheet. Bake 10 minutes or until crisp . Remove from oven.
    4. Wash and shred carrots and lettuce.
    5. Spread 21/2 tablespoons of beans on each tortilla. Top each tortilla with 1 tablespoon of cheese.
    6. Place back into oven. Bake at 350º until cheese melts, about 2 minutes. Remove tortillas from baking sheet and place each one on a plate.
    7. Top each tortilla with 2 tablespoons sour cream, 1/4 cup shredded carrots, 1/4 cup shredded lettuce, and 2 tablespoons salsa. Serve.

    Makes 4 portions, 1 tostada each

    Per portion

    Calories: 156 Carbohydrate: 27 grams Protein: 7 grams Fat: 2 grams Saturated fat: 1 gram Cholesterol: 7 milligrams Sodium: 366 milligrams Dietary fiber: 5 grams

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Soups

  • Souper Bowl

    Souper Bowl

    • 1 stalk celery
    • 2 (14 ounces each) cans reduced sodium chicken broth
    • 1/3 cup uncooked long grain rice
    • 1 (16 ounces) package frozen mixed vegetables
    • 1 (10 ounces) package frozen cut okra
    • 1/4 cup chopped fresh parsley or 2 teaspoons dried parsley (optional)
    • 2 teaspoons Worcestershire sauce (optional)
    • 1/2 teaspoon black pepper
    • 2 (14.5 ounces each) cans no added salt diced tomatoes (undrained)
    • 2 cups water
    • 1/2 teaspoon crushed red pepper

    Instructions

    1. Wash and chop celery.
    2. In large saucepan, bring broth to a boil over high heat.
    3. Add rice, reduce heat to medium-low. Cover and cook 10 minutes.
    4. Add remaining ingredients. Bring to a boil over high heat.
    5. Reduce to medium low; cover and cook 10 minutes longer until rice is tender.

    Makes 8 portions, 1 cup each

    Per portion

    Calories: 108 Carbohydrate: 22 grams Protein: 6 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 333 milligrams Dietary fiber: 6 grams

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  • Chicken and Black Bean Soup

    Chicken and Black Bean Soup

    • 3/4 cup dry black beans
    • 1 (10 ounces) package frozen whole kernel corn
    • Nonstick cooking spray
    • 1 pound chicken breasts
    • 1 onion
    • 2 tomatoes
    • 1 small green pepper
    • 2 (14 ounces each) cans reduced sodium chicken broth
    • 2 cups water
    • 1 teaspoon dried oregano
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper

    Instructions

    1. Sort and wash beans. Place beans in a large soup pot. Cover with water to a depth of 2 inches above the beans, and let soak overnight.
    2. Thaw corn.
    3. Spray skillet with nonstick cooking spray. Skin chicken if not using skinless chicken. Cook chicken and set aside to cool.
    4. De-bone chicken, if needed, and chop.
    5. Wash and chop onion, tomatoes, and green pepper.
    6. Drain beans. Combine beans, onion, green pepper, broth, water, oregano, cumin, garlic powder, salt, and pepper in pot and bring to a boil.
    7. Cover and reduce heat. Simmer 1 hour or until beans are tender, stirring occasionally.
    8. Add tomatoes and corn to bean mixture.
    9. Cover, simmer 30 minutes or until vegetables are tender. Add chicken just before serving.

    Makes 6 portions, 1 cup each

    Per portion

    Calories: 238 Carbohydrate: 30 grams Protein: 26 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 44 milligrams Sodium: 365 milligrams Dietary fiber: 6 grams

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  • Chicken and Rice Soup

    Chicken and Rice Soup

    • 1 small green pepper
    • 3 carrots
    • 1 stalk celery
    • 1 medium onion
    • 11/2 pounds chicken breasts
    • 1 bay leaf (optional)
    • 5 cups water
    • 2 (14.5 ounces each) cans no added salt diced tomatoes (undrained )
    • 1 teaspoon ground cumin
    • 1/2 teaspoon crushed red pepper
    • 1/4 teaspoon garlic powder
    • 1 teaspoon salt
    • 1 teaspoon dried parsley (optional)
    • 1/3 cup uncooked long grain rice

    Instructions

    1. Wash green pepper, carrots, and celery.
    2. Chop onion and green pepper.
    3. Slice carrots and celery.
    4. Skin chicken if not using skinless chicken.
    5. Combine carrots, celery, onion, chicken, bay leaf and water in a large soup pot. Bring to a boil, cover, and reduce heat. Simmer 25 minutes or until chicken is tender.
    6. Remove chicken from broth. Save broth and vegetables.
    7. De-bone chicken, if needed, and cut into bite size pieces.
    8. Add chicken, green pepper, tomatoes, cumin, red pepper, garlic powder, salt, and parsley to broth in pot.
    9. Bring mixture to a boil; cover, reduce heat, and simmer 15 minutes.
    10. Stir in uncooked rice. Cover and simmer an additional 25 minutes or until rice is tender.
    11. Remove bay leaf before serving.

    Makes 10 portions, 1 cup each

    Per portion

    Calories: 135 Carbohydrate: 14 grams Protein: 17 grams Fat: 1 gram Saturated fat: 0 Cholesterol: 39 milligrams Sodium: 328 milligrams Dietary fiber: 3 grams

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  • Chili

    Chili

    • 1 (16 ounces) can light red kidney beans*
    • 1 onion
    • 1 pound ground turkey
    • 2 (14.5 ounces each) cans no added salt diced tomatoes (undrained)
    • 1 tablespoon chili powder
    • 1/2 teaspoon pepper

    Instructions

    1. Rinse and drain kidney beans.
    2. Chop onion.
    3. Cook meat and onion in large saucepan, drain fat.
    4. Add all other ingredients and stir well, reduce heat.
    5. Cover and simmer 45 minutes.

    *Can use dark red kidney beans

    Makes 6 portions, 1 cup each

    Per portion

    Calories: 219 Carbohydrate: 21 grams Protein: 19 grams Fat: 7 grams Saturated fat: 2 grams Cholesterol: 60 milligrams Sodium: 302 milligrams Dietary fiber: 8 grams

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  • Pasta and Bean Soup

    Pasta and Bean Soup

    • 1/2 cup uncooked elbow macaroni
    • 2 carrots
    • 1 stalk celery
    • 1 (10 ounces) package frozen chopped spinach (optional)
    • 2 (14 ounces each) cans reduced sodium chicken broth
    • 1 cup water
    • 1 teaspoon dried oregano or Italian herb blend
    • 1/2 teaspoon crushed red pepper
    • 1/2 teaspoon salt
    • 1/2 teaspoon garlic powder
    • 1 (15 ounces) can dark red kidney beans*
    • 1 (14.5 ounces) can no added salt diced tomatoes (undrained)

    Instructions

    1. Cook macaroni according to package directions. Do not add salt to the water. Drain and set aside.
    2. Wash and chop carrots and celery. Thaw spinach.
    3. Combine broth, water, carrots and celery in a large pot. Sprinkle with dried herbs, crushed red pepper, salt, and garlic powder. Stir and simmer 10 minutes.
    4. Drain kidney beans and rinse thoroughly.
    5. Mash 1/2 of the kidney beans in a small bowl. Add the mashed beans, remaining beans, spinach, and chopped tomatoes to the broth and stir well.
    6. Add pasta and simmer for 5 minutes. Stir in spinach and cook for 2 to 3 more minutes.

    Makes 10 portions, 1 cup each

    Per portion

    Calories: 83 Carbohydrate: 15 grams Protein: 5 grams Fat: 0 Saturated fat: 0 Cholesterol: 0 Sodium: 398 milligrams Dietary fiber: 5 grams

    *Can use light red kidney beans

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  • Potato Soup

    Potato Soup

    • 2 potatoes
    • 1 stalk celery
    • 1 small onion
    • 1 cup water
    • 1 tablespoon margarine
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • 2 cups fat free milk

    Instructions

    1. Scrub potatoes and wash celery.
    2. Peel and cube potatoes.
    3. Chop onion and celery.
    4. Combine all the ingredients except the milk in a pot and cook about 20 minutes or until tender.
    5. Add milk and heat thoroughly.

    Makes 6 portions, 1 cup each

    Per portion

    Calories: 104 Carbohydrate: 17 grams Protein: 5 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 1 milligram Sodium: 268 milligrams Dietary fiber: 2 grams

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  • White Bean Chili

    White Bean Chili

    • 1 pound dry Great Northern Beans
    • 8 cups water
    • 2 pounds chicken breasts
    • 4 medium onions
    • 4 cloves garlic
    • 1/2 teaspoon salt
    • 1 teaspoon pepper
    • 2 (4 ounces each) cans chopped mild green chilies
    • 2 teaspoons ground cumin
    • 1 teaspoon oregano
    • Optional toppings: fat free sour cream or
    • salsa, dash of red pepper sauce, or 1
    • tablespoon shredded Monterey Jack cheese

    Instructions

    1. Sort and wash beans. Place beans in a large soup pot. Cover with water to a depth of 2 inches above the beans and soak overnight.
    2. Cut 2 onions into quarters.
    3. Skin chicken if not using skinless chicken.
    4. Combine chicken with onion quarters and 8 cups water to cover in an 8 quart pot.
    5. Bring to a boil and reduce heat. Simmer for 20 to 30 minutes or until the chicken is tender. Strain and SAVE 6 CUPS LIQUID AND ONIONS.
    6. Cool, de-bone chicken, if needed, and shred the chicken.
    7. Chop remaining 2 onions.
    8. Mince garlic.
    9. Drain beans that soaked overnight.
    10. Add beans (drained from water that was soaked overnight), chopped onion, garlic, salt, pepper, chilies, cumin, and oregano to the saved cooking liquid.
    11. Simmer for 11/2 to 2 hours or until the beans are tender.
    12. Add chicken and cook until heated thoroughly.
    13. Sprinkle each serving with optional toppings.


    Makes 10 portions, 1 cup each

    Per portion

    Calories: 287 Carbohydrate: 35 grams Protein: 32 grams Fat: 2 grams Saturated fat: 0 Cholesterol: 53 milligrams Sodium: 274 milligrams Dietary fiber: 11 grams

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