Chicken Pepper Bake

Chicken Pepper Bake

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 5 cups
Serving Size 1 cup

Ingredients

1 pound boneless chicken breast
2 red or green bell peppers
3 cups small potatoes
2 Tablespoons oil
1 teaspoon Cajun seasoning
1 teaspoon dry Italian herbs
salt
 and pepper to taste

Directions

  1. Cut the chicken, peppers and potatoes into bite size chunks.
  2. Place the meat and vegetables into a large bowl. Sprinkle with oil, Cajun seasoning, Italian herbs, salt and black pepper. Toss to coat evenly.
  3. Place the chicken and vegetables on a metal baking pan. Roast in a 425 degree oven for 35 to 45 minutes or until potatoes are soft and chicken is no longer pink. Toss a couple times while roasting.
  4. Refrigerate leftovers within 2 hours
Source: http://foodhero.org/recipes/chicken-pepper...

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

Turkey Stroganoff

Turkey Stroganoff

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
1 small onion, chopped
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups cooked turkey, 1/2 inch cubes
2 cups water
1 cup non-fat or 1% milk
1 can (10 3/4 ounces) cream of mushroom soup
1 package (10 ounces) frozen peas
2 cups dry macaroni
2 teaspoons dill weed
1⁄4 teaspoon black pepper
1 cup corn flakes
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄2 cup nonfat sour cream

Directions

  1. Heat oil in a large frying pan over medium-high heat (350 degrees in an electric skillet) and saute onions until transparent.
  2. Add garlic and cook briefly, about 30 seconds.
  3. Add turkey, water, milk, soup, and peas; bring to a boil.
  4. Add macaroni, dill, and pepper; stir to combine.
  5. Cover pan, reduce heat to low (225 degrees in an electric skillet) and cook 10-15 minutes until pasta is tender. Stir occasionally to prevent sticking.
  6. While mixture is cooking, crush corn flakes in small bowl, mix in garlic powder and set aside.
  7. Just before serving, stir in sour cream and top with corn flake mixture.
  8. Refrigerate leftovers within 2 hours
Source: http://foodhero.org/recipes/turkey-strogan...

Spaghetti Squash

Spaghetti Squash

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 whole spaghetti squash

Topping Ingredients as you choose

Directions

  1. Wash the skin and cut squash in half lengthwise, crosswise or in 1-inch rings. If squash is too tough to cut, microwave or bake for a few minutes until squash is warm to the touch and soft enough to cut.
  2. Remove seeds and stringy fibers with a spoon.
  3. Cook squash. The squash flesh should be easily pierced by a fork when done.
  4. Microwave (shortest cooking time). Place squash cut side down on a microwave-safe dish with 1 to 2 tablespoons water. Cook on HIGH for about 12 minutes for a medium sized squash.  Time will vary depending on size of squash and power of the microwave.  Squash is done when the shell can be pierced with a fork and the .flesh separates into strands.
  5. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
  6. Refrigerate leftovers within 2 hours.

OR

  1. Wash the skin and cut squash in half lengthwise, crosswise or in 1-inch rings. If squash is too tough to cut, microwave or bake for a few minutes until squash is warm to the touch and soft enough to cut.
  2. Remove seeds and stringy fibers with a spoon.
  3. Cook squash. The squash flesh should be easily pierced by a fork when done.
  4. Bake in the oven. Choose a baking temperature between 350 to 425 degrees. Line a baking dish with foil for easier clean up.
    1. -  For a “roasted” flavor, rub cut edges with a little vegetable oil (optional), place cut side down in the pan and bake uncovered.
    2. -  For a “steamed” texture, add ½ cup water to the pan and cover with foil.
  5. Check for doneness after about 40 minutes.  Larger squash and lower oven temperatures may take longer to cook. Squash is done when the shell can be pierced with a fork and the flesh separates into strands.
  6. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
  7. Refrigerate leftovers within 2 hours.

Notes

  • Season the squash with a little salt and pepper or try nutmeg, onion or garlic powder.
  • Top with your favorite pasta sauce. Try our Quick Tomato Pasta Sauce.
  • Try sautéed mushrooms, onions or other veggies.
  • Add a sprinkling of cheese.
  • Include beans, tofu, cooked chicken, or cooked meat to make a one dish meal
Source: http://foodhero.org/recipes/spaghetti-squa...

Pasta Ratatouille

Pasta Ratatouille

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

8 ounces uncooked pasta (try rotini, penne or bow tie noodles)
2 Tablespoons vegetable oil
1⁄2 cup chopped onion (1⁄2 medium onion)
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1 medium green bell pepper, chopped
1 small zucchini, cubed
1 small eggplant, cubed
2 medium tomatoes, cubed
3⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 teaspoon dried basil
1 cup shredded cheese

Directions

  1. Cook pasta according to package Directions. Drain and set aside.
  2. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook until soft.
  3. Add bell pepper, zucchini, and eggplant. Cook about 10 to 12 minutes.
  4. Stir in tomatoes, salt, pepper and basil. Cook another 2 to 4 minutes or until heated through.
  5. Serve over pasta and top with cheese.
  6. Refrigerate leftovers within 2 hours
Source: http://foodhero.org/recipes/pasta-ratatoui...

Mo (moo) Indonesian Stir-Fry

Mo (moo) Indonesian Stir-Fry

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

4 cups water
2 packages (3 ounces each) ramen-style noodles
2 boneless, skinless chicken breasts, cut in thin strips
1⁄4 cup peanut butter
2 Tablespoons soy sauce
1⁄2 cup water
1 Tablespoon vegetable oil
1 teaspoon red pepper flakes
1 teaspoon finely chopped fresh ginger (or 1/2 teaspoon ground ginger)
2 carrots, thinly sliced (about 2 cups)
1⁄2 large head cabbage, thinly sliced (about 6 cups)
1⁄4 cup green onions, thinly sliced

Directions

  1. Bring 4 cups water to boil in a 2 to 3 quart saucepan. Add noodles, cover, and remove from heat (do not add flavor packets). Wait one minute, drain noodles and set aside.
  2. In a small saucepan, combine peanut butter, soy sauce, and 1/2 cup water. Heat over low heat, stirring until smooth. Remove from heat.
  3. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink when cut, about 3 to 5 minutes.
  4. Add red pepper, ginger, and carrots and cook for 2 to 3 minutes. Add cabbage and cook 3 to 4 minutes or until cabbage is crisp-tender.
  5. Stir in green onions, cooked noodles and peanut sauce. Toss and serve immediately.
  6. Refrigerate leftovers within 2 hours.

Notes

  • To avoid peanuts or peanut butter, try this stir fry with sunflower seeds or sunflower seed butter
Source: http://foodhero.org/recipes/mo-moo-indones...

Lentil Confetti Salad

Lentil Confetti Salad

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1⁄2 cup dry lentils
1 1⁄2 cups water
1⁄4 teaspoon salt
1 cup cooked brown rice
1⁄2 cup reduced fat italian dressing
1⁄2 cup tomatoes, seeded and diced
1⁄4 cup green peppers, seeded and chopped (about 1/2 a small pepper)
3 Tablespoons chopped onion
2 Tablespoons chopped celery
6 sliced pimento-stuffed green olives
2 teaspoons chopped fresh parsley (optional)

Directions

  1. Wash and drain lentils. Place in saucepan, add water and salt.
  2. Bring to boil, reduce heat and simmer, covered about 20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain immediately.
  3. Combine the lentils with cooked rice, pour dressing over mixture and refrigerate until cool.
  4. Add rest of Ingredients, except parsley, mix well.
  5. Garnish with parsley before serving (optional).
  6. Refrigerate leftovers within 2 hours
Source: http://foodhero.org/recipes/lentil-confett...

Creamy Potato Leek Soup

Creamy Potato Leek Soup

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 8 cups

Ingredients

3 leeks (about 3 cups diced
3 potatoes (about 3 cups diced)
2 Tablespoons butter or margarine
4 1⁄2 cups chicken broth
1⁄4 cup 1% milk
2 garlic cloves, minced or 1/2 teaspoon garlic powder
1⁄2 teaspoon black pepper

Directions

  1. Remove root and green tops from leeks.  Slice in half lengthwise and rinse well under running water.  Slice crosswise into ¼ inch slices. 
  2. Scrub potatoes well; cut into small cubes.
  3. Melt butter or margarine in a 2-quart saucepan over medium heat.
  4. Add garlic and chopped leeks. Cook until softened.
  5. Add potatoes and enough broth to cover.  Cover pan and simmer until potatoes are soft.  Mash with a potato masher or fork until potatoes are fairly smooth. 
  6. Add remaining broth, milk and pepper.  Simmer for about 5 minutes.
  7. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/creamy-potato-...

White Chicken Chili

White Chicken Chili

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 Tablespoon oil
1 pound boneless, skinless chicken breasts, cut bite-sized
1 onion, chopped
1 1⁄2 teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth (see Notes)
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
1⁄2 teaspoon pepper
1⁄4 teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
1⁄2 cup non-fat or 1% milk

Directions

  1. Heat oil in a large saucepan; sauté the chicken, onion and garlic powder until chicken is no longer pink.
  2. Add the beans, broth, chilies and seasonings. 
  3. Bring to a boil. Reduce heat; simmer uncovered, for 30 minutes. 
  4. Remove from the heat; stir in sour cream and milk.
  5. Refrigerate leftovers within 2 hours. 

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Use turkey instead of chicken. 
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/white-chicken-...

Tasty Hamburger Skillet

Tasty Hamburger Skillet

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1⁄3 cup chopped onion (1⁄3 medium onion)
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder or 4 cloves of garlic
1 Tablespoon chili powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground pepper
1 can (15 ounces) diced tomatoes, with juice
1 can (15 ounces) whole kernel corn, drained (or about 1 1/2 cups frozen)
1 can (15 ounces) red kidney beans, drained and rinsed
1⁄2 cup grated cheddar cheese

Directions

  1. Cook ground beef, onion, and green pepper in large skillet over medium heat (300 degrees in an electric skillet) until hamburger is no longer pink. Drain excess fat from pan.
  2. Add water, rice, garlic powder, chili powder, salt, pepper, tomatoes with juice, corn, and beans.
  3. Cook, covered, for about 20 minutes or until rice is soft.
  4. Remove from stove top, sprinkle with grated cheese, and serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Tip: Garnish this dish with a tablespoon of low-fat sour cream.
  • Flavor boosters: green chilis, jalepeños, more garlic, and other seasonings.
  • Make extra! Leftovers make a great filling for tacos, burritos, filling for stuffed bell peppers, or as a topping for baked potatoes.
  • Use whole grains! Use brown rice instead of white rice and increase cooking time to 45 minutes or until rice is cooked.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/tasty-hamburge...

Beef Barley Soup

Beef Barley Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat or less)
1 large carrot, diced, about 1 cup
1 small onion, diced, about 1 cup
2 stalk celery, diced, about 1 cup
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
8 cups water
2 teaspoons beef bouillon
1 can (14.5 ounce) diced tomatoes with juice
1 cup uncooked barley
1⁄2 teaspoon pepper

Directions

  1. In large sauce pot, cook ground beef over medium heat. Drain fat.
  2. Add carrots, onion, celery, and garlic; stir often and cook for about 5 minutes.
  3. Add 8 cups of water, bouillon, tomatoes with juice, barley, and pepper. Bring to a boil.
  4. Cover and reduce heat to a low boil. Cook for about 30 minutes.
  5. Serve immediately.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Add 1 cup sliced mushrooms with tomatoes.
  • Add 1 cup chopped kale or other greens with tomatoes.
Source: http://foodhero.org/recipes/beef-barley-so...

Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

  1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
  2. Bring to a boil; cook and stir for 2 minutes or until thickened.
  3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
  4. Garnish with chives if desired.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
  • Honey is not recommended for children under 1 year old.
Source: http://foodhero.org/recipes/curried-pumpki...

Quick Lasagna

Quick Lasagna

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
2 cups spaghetti sauce
4 Tablespoons fresh parsley, or 4 teaspoons dried
1 teaspoon oregano
1 teaspoon basil
1 pint (2 cups) low-fat cottage cheese
2⁄3 cup shredded mozzarella cheese
6 uncooked lasagna noodles
1⁄3 cup grated parmesan cheese

Directions

  1. Cook ground beef over medium-high heat (350 degrees in an electric skillet) until it is no longer pink.
  2. Drain fat, add onion, and cook until onion is clear.
  3. Add garlic, 1 cup of the spaghetti sauce, and herbs; spread evenly in skillet.
  4. Reduce heat to low (200 degrees in an electric skillet), spread cottage cheese over mixture, and sprinkle with half of the mozzarella. Top with 4 noodles, breaking remaining 2 to fill in open spaces.
  5. Pour remaining spaghetti sauce evenly over the top of noodles; gently press noodles down to moisten.
  6. Cover and simmer 15 minutes until noodles are tender. Top with remaining cheeses, cover, and simmer 2 more minutes or until cheeses are melted.
  7. Let stand, covered, 5-10 minutes before serving.
  8. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/quick-lasagna

Pasta with Greens and Beans

Pasta with Greens and Beans

Pasta with Greens and Beans.jpg

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces pasta (try penne)
1 Tablespoon vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
10 ounces frozen spinach
1 can (15 ounces) diced tomatoes with juice
1 can (15 ounces) white beans, drained and rinsed
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1⁄2 cup grated parmesan cheese

Directions

  1. Cook pasta according to package Directions. Set aside.
  2. Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees in an electric skillet) until soft.
  3. Add spinach, tomatoes with juice, drained beans, salt, and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
  4. Add drained pasta and parmesan to spinach mixture. Toss well and serve.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Substitute cleaned and chopped fresh spinach (about 6 cups).
  • Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/pasta-greens-a...

Cheesy Beef Pasta

Cheesy Beef Pasta

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 onion, diced (about 1 cup)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 small zucchini, chopped (about 1 1/2 cups)
1 jar (24 to 26 ounces) tomato based pasta sauce
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄4 teaspoon hot red pepper flakes (optional)
12 ounces rotini pasta (about 4 cups)
2 ounces shredded cheddar cheese (about 1/2 cup)
6 ounces shredded mozzarella cheese (about 1 1/2 cups)

Directions

  1. In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees in an electric skillet) until meat is browned and broken into pieces. Drain any fat.
  2. Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees in an electric skillet) for 15 minutes.
  3. Cook the pasta in boiling water according to package Directions.
  4. Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.
Source: http://foodhero.org/recipes/cheesy-beef-pa...

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

  1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
  2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
  3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
  4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
  5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
  6. Spread cornmeal mixture over chili mixture.
  7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
  8. Refrigerate leftovers within 2 hours.

Notes

  • Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • One large ear of corn makes about 1 cup of cut corn.
Source: http://foodhero.org/recipes/cheesy-polenta...

Spicy Rice Casserole

Spicy Rice Casserole

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 Tablespoon chili powder (or more to taste)
1 Tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded low fat cheddar cheese

Directions

  1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
  2. Add onion and peppers and cook for 8 to 10 minutes until vegetables are soft.
  3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
  4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
  5. Sprinkle with cheese and serve.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Try brown rice and simmer for 10 more minutes.
  • If using instant rice, reduce water to 1 cup.
  • Try ground turkey in place of beef.
Source: http://foodhero.org/recipes/spicy-rice-cas...

Skillet Lasagna

Skillet Lasagna

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 Cup

Ingredients

1⁄2 pound ground beef
1⁄2 cup chopped onion
2 cloves minced garlic or 1/2 teaspoon garlic powder
2 1⁄2 cups spaghetti or pasta sauce (26 to 28 ounce container)
1 cup water
8 ounces wide noodles
1 package frozen chopped spinach, thawed (10 ounce)
1 package lowfat cottage cheese (12 ounces or 2 cups)
1⁄2 cup shredded mozzarella cheese (4 ounces)

Directions

  1. Stir ground beef, onion, and garlic together in a large skillet over medium high heat (350 degrees in an electric skillet) until meat is browned.
  2. Add spaghetti sauce and water to skillet and bring to a boil.
  3. Add uncooked noodles, stir, cover with lid, reduce the heat and simmer 5 minutes.
  4. Squeeze the thawed spinach to remove the juice then stir into the noodle mixture. Cover and simmer for 5 minutes.
  5. Spoon cottage cheese over the top. Sprinkle with mozzarella, cover and heat another 5 to 10 minutes until heated through and noodles are tender.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Add fresh or canned (drained) sliced mushrooms.
  • Use whole wheat pasta instead to increase fiber and make this a whole grain meal.
  • Try pasta in a different shape.
Source: http://foodhero.org/recipes/skillet-lasagn...

Sesame Noodles with Broccoli and Chicken

Sesame Noodles with Broccoli and Chicken

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces whole wheat spaghetti noodles
2 Tablespoons sugar
3 Tablespoons soy sauce
2 Tablespoons rice vinegar
1⁄4 cup vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
1 1⁄2 cups fresh or frozen broccoli
1 1⁄2 cups cooked, diced chicken breast
1 Tablespoon sesame seeds

Directions

  1. Cook pasta according to package Directions. Set aside.
  2. While pasta is cooking, toast sesame seeds in a 1 quart saucepan over medium heat. Stir constantly and cook until light brown.
  3. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
  4. Heat oil in large skillet over medium heat (300 degrees in an electric skillet). Add garlic and broccoli, and cook on medium until soft.
  5. Add chicken and cook until heated through.
  6. Add drained pasta and soy sauce mixture and mix well. Sprinkle sesame seeds on top.
  7. Refrigerate leftovers within 2 hours.

Notes

  • Substitute diced tofu or a can of drained garbanzo beans for chicken.
  • No broccoli? Use peas, green beans, or mixed veggies.
  • Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.
Source: http://foodhero.org/recipes/sesame-noodles...

Sweet and Sour Chicken

Sweet and Sour Chicken

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 can (8 ounce) unsweetened pineapple chunks
1 pound skinless, boneless chicken breast
1 cup 99% fat-free chicken broth (see Notes)
1⁄4 cup rice wine vinegar
1⁄4 cup brown sugar
2 Tablespoons low sodium soy sauce
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 cup celery, sliced
1 medium yellow onion, cut in eighths
1 green bell pepper, sliced
1 large carrot, sliced diagonally 1/4" thick
3 Tablespoons cornstarch
1⁄4 cup cold water

Directions

  1. Drain pineapple and reserve juice.
  2. Cut chicken into 1" cubes and place in a large skillet.
  3. Add reserved pineapple juice, chicken broth, vinegar, brown sugar, soy sauce, and garlic. Cover and simmer over low heat (250 degrees for an electric skillet) for 10 minutes or until chicken is no longer pink when cut.
  4. Add vegetables and pineapple; cook an additional 5 minutes.
  5. Combine cornstarch with water and stir until smooth. Slowly pour into hot mixture, stirring constantly, until thickened, about 1 minute more.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Serve over hot, cooked rice or pasta.
  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
Source: http://foodhero.org/recipes/sweet-and-sour...