Mushroom Stroganoff

Mushroom Stroganoff

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 Tablespoon margarine or butter
2 1⁄2 cups chopped onion (2 1/2 medium onions)
4 cups sliced mushrooms (16 to 20 medium fresh button mushrooms)
3⁄4 cup water
1 teaspoon bouillon (1 cube) - vegetable, beef or chicken
1 teaspoon garlic powder
1 Tablespoon corn starch
3 Tablespoons light sour cream
3 cups cooked whole grain noodles or brown rice

Directions

1. Heat the margarine in a large skillet over medium-high heat (350 degrees in an electric skillet). Add onion and mushrooms. Sauté and stir until starting to brown.
2. In a small bowl, mix water, bouillon, garlic powder and cornstarch. Add to skillet and cook until sauce is thickened.
3. Remove from heat. Stir in sour cream.
4. Serve with cooked whole grain noodles or brown rice. Garnish with paprika and chopped parsley if desired.
5. Refrigerate leftovers within 2 hours

Crunchy Chicken Nuggets

Crunchy Chicken Nuggets

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 25 chicken nuggets
Serving Size about 5 chicken nuggets

Ingredients

1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
1⁄2 cup barbeque sauce
3 cups cereal flakes

Directions

1. Preheat oven to 375 degrees.
2. Mix chicken and barbeque sauce in a large bowl.
3. Pour cereal flakes into a large plastic bag and crush into small pieces.
4. Place chicken pieces in the bag, reseal, and toss to coat.
5. Lightly coat a baking sheet with cooking spray. Arrange coated chicken pieces on the baking sheet.
6. Bake until crispy and golden brown and chicken is no longer pink inside, about 20 to 25 minutes.
7. Refrigerate leftovers within 2 hours.

Notes

• For a dipping sauce, mix 1/4 cup mayonnaise, 1 tablespoon honey, and 1 tablespoon whole-grain mustard.
• Honey is not recommended for children under 1 year old.
• For a home-made barbeque sauce, mix the following Ingredients:
  • 1/4 cup ketchup
  • 1/4 teaspoon each black pepper, salt, oregano, basil and thyme
  • 1 teaspoon paprika
  • 1 teaspoon parsley
  • 2 tablespoons finely chopped yellow onion
  • 1 1/2 tablespoons light brown sugar
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon dijon mustard
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/2 teaspoon minced garlic or 1 pinch of garlic powder

Overnight Oatmeal

Overnight Oatmeal

Prep time: 15 minutes
Cooking time: 6 hours
Makes: 4 cups
Serving Size almost 1 cup

Ingredients

1 cup uncooked old fashioned rolled oats
1 cup low-fat yogurt
1⁄2 cup non-fat or 1% milk
1⁄2 cup berries, fresh or frozen
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])

Directions

1. In a medium bowl, mix oats, yogurt and milk.
2. Add the fruit now or add just before eating.
3. Cover and refrigerate oatmeal mixture for 6-12 hours.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve scoops of oatmeal in small dishes or spoon into small containers with lids for grab-and-go breakfasts.

Tuna Quesadillas

Tuna Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 quesadilla
Serving Size 1 quesadilla

Ingredients

1 can (5 ounce) tuna in water, drained
1⁄2 cup corn kernels (fresh, cooked, or frozen)
1⁄2 cup bell pepper, diced
1⁄2 cup cheese, shredded (try cheddar or mozzarella)
4 8-inch flour tortillas

Directions

1. In a bowl, mix together tuna, corn, bell pepper and cheese.
2. Spread ¼ of the filling over half of each tortilla. Fold tortilla in half over the filling.
3. Heat each quesadilla in a skillet over medium heat until the cheese is melting.
4. Turn the quesadilla over and cook for an additional 30 seconds to 1 minute.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.

Pear Quesadillas

Pear Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 2 wedges

Ingredients

4 medium whole wheat tortillas
1 cup grated cheese (try cheddar or jack)
1 cup pear cubes (fresh or canned/drained)
1⁄2 cup finely chopped green or red peppers
2 Tablespoons minced onion (green, red, or yellow)

Directions

1. Lay two tortillas on a clean cutting board or on two plates.
2. Place 1/4 of the cheese on each tortilla.
3. Divide pears, peppers, and onion between the two tortillas.
4. Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
5. Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
6. With large spatula, gently turn quesadilla over and cook the other side until a little brown, 2-4 minutes.
7. Gently slide quesadilla onto plate. Cook the second quesadilla.
8. Cut each cooked quesadilla into 4 pieces and serve.
9. Refrigerate leftovers within 2 hours.

Notes

• Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
• Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
• Flavor boosters: add some chopped cilantro, or use pepper jack cheese.

Vegetables and Turkey Stir-Fry

Vegetables and Turkey Stir-Fry

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 8 servings
Serving Size 3/4 cup

Ingredients

1 Tablespoon oil
2 cups chopped vegetables, fresh, frozen or canned (try a mixture - celery, mushrooms, water chestnuts, bok choy, cabbage, zucchini, carrot or broccoli)
1 clove garlic, peeled and minced or 1/4 teaspoon garlic powder
2 thin slices ginger root, minced
1⁄2 teaspoon salt
1 cup cooked ground turkey or turkey breast cut into 1/2-inch cubes
1⁄2 teaspoon sugar
3 cups cooked brown rice or whole grain noodles

Directions

1. Heat oil in a medium skillet over medium heat (300 degrees in an electric skillet).
2. Add vegetables, garlic, ginger root and salt. Stir fry for 2 to 4 minutes.
3. Reduce heat to prevent scorching. Add cooked turkey and sugar. Cook until vegetables are tender and turkey is heated through, about 2 to 3 minutes.
4. Serve warm over rice or noodles.
5. Refrigerate leftovers within 2 hours.

Turkey Cranberry Quesadilla

Turkey Cranberry Quesadilla

Prep time: 5 minutes
Cooking time: 5 minutes
Makes: 1 serving
Serving Size 1 quesadilla

Ingredients

1 8-inch whole wheat tortilla
2 Tablespoons shredded mozzarella cheese
2 Tablespoons cranberry sauce or dried cranberries
2 Tablespoons cooked turkey, chopped or shredded
1⁄3 cup spinach

Directions

1. Sprinkle shredded cheese evenly over one half of the tortilla. Add cranberry sauce or dried cranberries, turkey and spinach, then fold the tortilla in half over the filling.
2. Heat a medium skillet over medium heat (300 degrees in an electric skillet). Lightly spray with cooking spray, then place tortilla in the skillet. Cover and cook for 2 to 3 minutes on each side, or until the outside is golden brown and contents are heated through.
3. Refrigerate leftovers within 2 hours.

Notes

• Substitute beans, tofu, or other cooked meat for the turkey.
• For extra flavor, add a dash of cayenne pepper or chili powder before folding the quesadilla in half.

Tortilla Casserole

Tortilla Casserole

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 12 servings
Serving Size 1 wedge

Ingredients

1 cup medium salsa
1 can (8 ounces) tomato sauce
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) whole-kernel corn, drained (or 1 cup frozen corn, thawed)
1⁄2 cup packed fresh cilantro leaves
4 whole wheat tortillas, 10-inch diameter
6 ounces (1 1/2 cups) shredded reduced-fat Monterey Jack or Mexican blend cheese

Directions

1. Preheat oven to 500 degrees. Lightly oil or spray a 10 inch casserole dish. 
2. In a small bowl, mix salsa and tomato sauce.
3. In a medium bowl, mix black beans, corn and cilantro.
4. Place 1 tortilla in baking dish, and spread 1/4 of salsa mixture over tortilla. Top with 1/3 of bean mixture and 1/3 of cheese.
5. Repeat layering 2 more times; spread last of salsa mixture over top of last tortilla.
6. Bake 12 to 15 minutes, until cheese melts and filling is hot. 
7. Refrigerate leftovers within 2 hours. 

Notes

• Try kidney or pinto beans instead of black beans.
• Add leftover cooked chicken, turkey or ground beef.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Sunshine Roll-Ups

Sunshine Roll-Ups

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1 'wrap'

Ingredients

1 cup cooked, diced chicken
1⁄2 cup finely chopped celery
2⁄3 cup canned, drained mandarin oranges
1⁄4 cup minced onion (green, red, or yellow)
2 Tablespoons mayonnaise
1 teaspoon soy sauce
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄4 teaspoon pepper
1 large whole wheat tortilla
4 medium lettuce leaves, washed and patted dry

Directions

1. In medium bowl, mix chicken, celery, oranges, and onions.
2. Add mayonnaise, soy sauce, garlic, and pepper. Mix gently until chicken mixture is coated.
3. Lay tortilla on clean cutting board or large plate. With a knife or clean scissors, cut tortilla into four quarters.
4. Place 1 lettuce leaf on each tortilla quarter, trimming leaf so it doesn’t hang over edge of tortilla.
5. Place 1/4 of chicken mixture in the middle of each lettuce leaf.
6. Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich!
7. Refrigerate leftovers within 2 hours.

Notes

• No oranges? Use halved grapes or diced apples.
• Instead of chicken, try using 1 cup cooked/drained garbanzo beans, or 1 cup of small tofu cubes.

Southwestern Stuffed Potatoes

Southwestern Stuffed Potatoes

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 potato half

Ingredients

2 medium potatoes (each about 5 inches x 2½ inches)
1 cup black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)

Directions

1. Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
2. In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
3. Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
4. Refrigerate leftovers within 2 hours.

Skillet Mac and Cheese

Skillet Mac and Cheese

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cups water
1 1⁄2 cups uncooked macaroni
1 teaspoon butter or margarine
2 Tablespoons flour
1⁄4 teaspoon salt
1⁄4 teaspoon dry mustard
1 1⁄4 cups non-fat or 1% milk
1 1⁄4 cups (5 ounces) grated cheddar cheese

Directions

1. In a 10-inch non-stick skillet or pan bring water to a boil.
2. Add the macaroni and butter or margarine. Stir a few times to prevent sticking.
3. Cover the pan and reduce heat to low. Simmer for 5 minutes. (Do not drain the water)
4. Meanwhile, mix flour, salt and mustard in a small bowl. Add 1/4 cup of milk and stir until smooth. Add remaining milk. Set aside.
5. Take the lid off the skillet and cook macaroni until most of the water is gone.
6. Stir and add milk mixture and cheese. Mix well. Cook and stir until all the cheese melts and the sauce is bubbly and thick.
7. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh or frozen vegetables in step 2. Try onions, celery, carrots, zucchini or others.
• Add your favorite seasonings in step 4 to add variety. Try oregano, garlic powder, chili powder or others.
• Use a combination of cheddar and mozzarella cheese for a different flavor!

Salmon Patties

Salmon Patties

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 patty

Ingredients

1 can (14 ounces) of salmon, remove skin and large bones
1 slice of bread, torn into small pieces
1 Tablespoon light mayonnaise
1 Tablespoon lemon juice
1 egg, lightly beaten
1⁄2 cup celery, chopped (about 1 stalks)
1⁄2 cup carrot, chopped (about 1 small)
1⁄2 cup onion, chopped (1⁄2 medium onion)

Directions

1. In a medium bowl break up the salmon into small pieces.
2. Add the rest of the ingredients. Mix well.
3. Lightly press about ½ cup of the mixture into a 3 to 4 inch patty that is about 1 inch thick. Repeat to make 4 patties total.
4. Lightly spray or oil a large skillet and heat over medium heat.
5. Add the patties and cook until they are golden brown, about 5 to 7 minutes per side.
6. Refrigerate leftovers within 2 hours. 

Salmon Pasta Skillet

Salmon Pasta Skillet

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 6 servings
Serving Size 1/2 cup       

Ingredients

1 1⁄2 cups whole grain pasta (try shells, elbow, or bow tie)
1 Tablespoon margarine or butter
2 Tablespoons chopped onion
1 can (5 ounces) canned salmon, drained (about 1/2 cup cooked fresh salmon)
2 small tomatoes, chopped
3 Tablespoons lemon juice
1 Tablespoon chopped parsley or 1 teaspoon dried parsley
1⁄4 teaspoon salt

Directions

1. Cook pasta according to package directions. Drain, then set aside.
2. While pasta is cooking, heat butter in a medium skillet over medium heat (300 degrees in an electric skillet). Add onion and cook until tender.
3. Add cooked pasta, salmon, tomato, lemon juice, parsley and salt. Cook until heated through.
4. Refrigerate leftovers within 2 hours.

No Bake Tuna Casserole

No Bake Tuna Casserole

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

8 ounces egg noodles (4 1/2 cups dry)
3 ounces reduced fat cream cheese
1 can (10.5 ounces) low sodium condensed cream of chicken soup
1 teaspoon chicken bouillon
1 can (5 ounces) tuna in water, drained
1⁄8 teaspoon pepper
1⁄4 teaspoon onion powder
1 teaspoon prepared mustard
1⁄3 cup non-fat or 1% milk

Directions

1. Cook noodles using package directions and drain well.
2. Soften the cream cheese and mix in the soup.
3. Add remaining ingredients except noodles and stir well.
4. Gently mix in cooked noodles and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Cream of Mushroom or Cream of Chicken Mushroom soup can be substituted for Cream of Chicken.
• A microwave works well to soften cream cheese.
• Try whole wheat egg noodles.
• Reheat the casserole in the microwave if it has cooled before serving.

My Personal Pizza

My Personal Pizza

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 1 servings
Serving Size 1 pizza

Ingredients

1/2 english muffin
1 1⁄2 Tablespoons spaghetti or pizza sauce
1 Tablespoon grated cheese
4 Tablespoons chopped vegetables, fruits, and/or cooked meat

Directions

1. Preheat oven to 400 degrees.
2. Lightly toast English muffin.
3. Spread with spaghetti sauce or pizza sauce.
4. Add cheese and pizza toppings of your choice.
5. Bake 5-7 minutes until muffin is lightly browned and cheese is melted.
6. Allow to cool slightly before eating.
7. Refrigerate leftovers within 2 hours.

Notes

• Try a variety of fruits and vegetables such as onions, bell peppers, mushrooms, pineapple, and tomato.
• Add cut up cooked meat like chicken or sausage.
• Try whole wheat English muffins for added fiber.

Garden Sloppy Joes

Garden Sloppy Joes

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1/2 bun

Ingredients

1 onion, chopped
1 carrot, chopped or shredded
1 green pepper, chopped
1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 can (8 ounces) tomato sauce
1 can (15 ounces) whole tomatoes, crushed
1 can (8 ounces) mushrooms or 1/2 pound chopped fresh mushrooms
1⁄4 cup barbecue sauce
6 whole wheat buns, split in half to make 12

Directions

1. Saute onions, carrots, green pepper and ground meat in a 2-3 quart saucepan over medium-high heat for 5 minutes.
2. Add tomato sauce, crushed tomatoes, mushrooms and barbecue sauce.
3. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes or until thick, stirring occasionally.
4. Toast buns if desired. Spoon sauce over bun halves. Serve open-faced.
5. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh, canned or frozen chopped vegetables.
• Try whole wheat English muffins instead of buns. 

Easy Manicotti

Easy Manicotti

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 14 servings
Serving Size 1 filled shell

Ingredients

1 package (8 ounces) manicotti shells (14 shells)
1 egg
1 carton (15 ounces) low-fat ricotta or cottage cheese
6 ounces shredded low-fat mozzarella cheese (about 1 1/2 cups)
1⁄2 cup fresh parsley, minced, or 3 tablespoons dried parsley
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 Tablespoon italian seasoning
1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
1 jar (24 to 26 ounces) pasta sauce

Directions

1. Preheat oven to 350 degrees.
2. Cook pasta according to package directions and drain.
3. While pasta is cooking, beat egg in medium bowl. Add ricotta or cottage cheese, mozzarella cheese, parsley, salt, pepper, Italian seasoning and garlic powder. Mix well.
4. Pour a little of the pasta sauce in the bottom of a rectangular baking pan to prevent pasta from sticking.
5. Stuff shells with filling (about 2-3 rounded teaspoons per shell). Arrange stuffed shells in pan. Pour remaining sauce evenly over pasta.
6. Bake for 10 to 15 minutes or until bubbly throughout.
7. Let rest 10 minutes outside of oven before serving.
8. Refrigerate leftovers within 2 hours.

Notes

• Add Parmesan cheese to the filling mixture.
• Add your favorite spices to sauce for additional flavor.

Easy Cheesy Enchiladas

Easy Cheesy Enchiladas

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 16 servings
Serving Size 1/2 enchilada

Ingredients

2 cans (15 ounces each) black beans, drained and rinsed
1⁄2 cup salsa
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 1⁄2 cups shredded cheese
8 10" whole wheat flour tortillas
1 can (15 ounces) enchilada sauce

Directions

1. Preheat oven to 350 degrees. Lightly oil or spray a 9 x 13-inch baking dish.
2. Mix beans, salsa, corn, and half of the cheese together in a bowl.
3. Spoon about 1/2 cup of the bean mixture onto each tortilla.
4. Roll the tortilla and place seam-side down in baking dish.
5. Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.
6. Bake for 15-20 minutes, or until hot.
7. Refrigerate leftovers within 2 hours.

Notes

• This dish can be prepared in a microwave safe dish. Prepare as above and cook on HIGH in the microwave for 7-10 minutes or until steaming hot. Covering the dish will reduce spattering.
• Substitute pinto beans or kidney beans for the black beans.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Chili Cheese Hominy

Chili Cheese Hominy

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

1 teaspoon oil
1⁄2 cup onion, chopped (about 1/2 a medium)
1 can (31 ounces) white or yellow hominy, drained and rinsed, or 2 cans (15.5 ounces each)
1 can (7 ounces) chopped green chilies, drained, or 2 cans (4 ounces each)
1 cup fat free sour cream
1 teaspoon chili powder
1⁄8 teaspoon pepper
1 cup reduced fat cheddar cheese, shredded

Directions

1. Heat oil in a large skillet over medium high heat (350 degrees in an electric skillet). Add onion and cook until tender, about 2 to 3 minutes.
2. Stir in hominy, green chilies, sour cream, chili powder and pepper. Add half of the cheese and mix well.
3. Reduce heat to medium (300 degrees in an electric skillet). Cover and cook until heated through, about 3 to 5 minutes.
4. Sprinkle remaining cheese on top. Cover and cook an additional 5 minutes or until cheese melts.
5. Refrigerate leftovers within 2 hours.

Asian Beef and Noodles

Asian Beef and Noodles

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 Tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/2 teaspoon garlic powder

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown ground beef and cook until no longer pink. Drain fat.
2. Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
3. Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high heat.
4. Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables are tender, stirring occasionally.
5. Refrigerate leftovers within 2 hours.