Spanish Rice

Spanish Rice

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 cup low-sodium vegetable broth (see Notes)
1 package (1.25 ounce) taco seasoning or 1/4 teaspoon each of chili powder, garlic powder, ground cumin, and oregano
1 cup instant brown rice
1⁄3 cup salsa
1⁄2 cup corn, frozen or canned and drained
1⁄2 cup black beans drained and rinsed

Directions

  1. Bring the vegetable broth and seasonings to boil in a medium saucepan (2 to 3 quarts).
  2. Add the rice, salsa, corn and beans. Turn heat to low, cover pot, and let cook undisturbed for 10 minutes.
  3. Gently stir before serving.
  4. 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.
  • Substitute 1 1/3 cups of Farmers Market Salsa in place of the last three Ingredients.
Source: http://foodhero.org/recipes/spanish-rice

Skillet Granola

Skillet Granola

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 1/3 cup

Ingredients

1⁄3 cup vegetable oil
3 Tablespoons honey
1⁄4 cup powdered milk
1 teaspoon vanilla
4 cups uncooked, old fashioned rolled oats
1⁄2 cup sunflower seeds
1 cup raisins

Directions

  1. Warm oil and honey in a skillet for one minute over medium heat (300 degrees in an electric skillet). Add powdered milk and vanilla.
  2. Stir in oats and sunflower seeds, and mix until coated with oil and honey mixture. Heat over medium heat. Stir until oatmeal is slightly brown.
  3. Take off heat. Stir in raisins.
  4. Cool mixture. Store in an airtight container (jar or plastic bag).

Notes

  • Try baking this dish instead. Once the first six Ingredients are combined transfer to a baking pan and bake at 325 degrees Fahrenheit for twenty minutes or until golden brown, stirring half way through.
  • Try adding any of these Ingredients: one teaspoon cinnamon, chopped nuts, dried fruit, wheat germ, or coconut.
  • Serve with milk, yogurt, ice cream, and/or fresh or canned fruit.
  • Honey is not recommended for children under 1 year old.
Source: http://foodhero.org/recipes/skillet-granol...

Zucchini Pizza Boats

Zucchini Pizza Boats

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 3 small zucchinis
Serving Size 1/2 small zucchini

Ingredients

2 medium or 3 small zucchini
1⁄2 cup tomato based pasta sauce
1⁄2 cup shredded mozzarella cheese
2 Tablespoons parmesan cheese

Directions

  1. Heat oven to 350 degrees.
  2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center of zucchini.
  3. Place zucchini halves in a small baking dish. Spoon pasta sauce into zucchini halves. Top with mozzarella and parmesan cheeses.
  4. Bake for 25 to 30 minutes or until zucchini can be pierced with a fork and cheese is bubbly and brown. Serve warm.
  5. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/zucchini-pizza...

Spinach & Chicken Italian

Spinach & Chicken Italian

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

1 cup tomato pasta sauce
1 pound chicken breast cut or pounded into 1/2-inch thick slices
1⁄4 teaspoon each salt and pepper
1 package frozen spinach, thawed and drained or 4 cups fresh spinach leaves
3⁄4 cup shredded mozzarella cheese

Directions

  1. Preheat oven to 350 degrees.
  2. Pour ½ cup of pasta sauce in a large baking dish. Sprinkle salt and pepper over chicken and add to the dish. Top with remaining ½ cup of pasta sauce, spinach and mozzarella.
  3. Bake for 30 to 40 minutes until chicken is no longer pink inside and cheese begins to turn brown.
  4. Refrigerate leftovers within 2 hours. 
Source: http://foodhero.org/recipes/spinach-chicke...

Kale and White Bean Soup

Kale and White Bean Soup

Kale and White Bean Soup.png

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

Ingredients

1 cup onion, chopped (1 medium onion)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon butter or margarine
2 cups broth (chicken or vegetable)
1 1⁄2 cups cooked white beans (1 can - 15.5 ounces, drained and rinsed)
1 3⁄4 cups diced tomatoes (1 can - 14.5 ounces with juice)
1 Tablespoon italian seasoning
3 cups kale, chopped (fresh or frozen)

Directions

  1. In a saucepan over medium-high heat, sauté onion and garlic in butter or margarine until soft.
  2. Add broth, white beans, and tomatoes; stir to combine.
  3. Bring to a boil; reduce heat, cover, and simmer for about 5 minutes.
  4. Add the kale and Italian seasoning. Simmer until kale has softened, 3 to 5 minutes. Serve warm.
  5. Refrigerate leftovers within 2 hours.

Notes

  • 1 bunch fresh kale (about 8 cups, chopped)
Source: http://foodhero.org/recipes/kale-and-white...

Glazed Carrots and Cranberries

Glazed Carrots and Cranberries

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 2/3 cup

Ingredients

1 pound carrots, peeled and sliced diagonally into 1/4 inch thick slices
1⁄2 teaspoon salt
3 Tablespoons sugar, divided
1⁄2 cup chicken broth
1 Tablespoon butter
1⁄2 cup dried cranberries
2 teaspoons lemon juice

Directions

  1. In a large skillet over medium-high heat, add carrots, salt, 1 Tablespoon sugar, and broth. Bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, until carrots are almost tender, about 5 to 8 minutes.
  2. Uncover; increase heat to high. Stir occasionally until liquid is reduced to about 2 Tablespoons, about 1 to 2 minutes.
  3. Add butter and remaining sugar to skillet; stir carrots to coat. Add dried cranberries and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
  4. Remove from heat and stir in lemon juice. Serve warm.
  5. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/glazed-carrots...

West African Peanut Soup

West African Peanut Soup

West African Peanut Soup.jpg

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

2⁄3 cup onion, diced
1 Tablespoon toasted sesame oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 cup cooked skinless chicken breast, diced
1 1⁄2 teaspoons curry powder
1⁄2 teaspoon pepper
1⁄2 teaspoon crushed red pepper flakes
3 cups reduced sodium fat-free chicken broth (see Notes)
1 can (6 ounces) tomato paste
2 cans (14 1/2 ounces) stewed tomatoes, unsalted
6 Tablespoons reduced-fat peanut butter

Directions

  1. In a large pot saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
  2. Add seasonings and saute 1 minute longer.
  3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
  4. Heat over medium heat until hot but not boiling. Serve immediately.
  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.
  • For more peanut flavor, add chopped peanuts.
  • To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
Source: http://foodhero.org/recipes/west-african-p...

Summer Vegetable and Pasta Salad

Summer Vegetable and Pasta Salad

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

Ingredients

3 cups uncooked whole wheat pasta
1 cup chopped broccoli
1 cup peeled and diced cucumber
1 cup sliced summer squash
3⁄4 cup Italian salad dressing

Directions

  1. Cook pasta according to package directions. Rinse with cold water. Place in large bowl.
  2. Add remaining ingredients and mix well.
  3. Refrigerate leftovers within 2 hours.

Notes

  • Use any colorful vegetables you have on hand. Try carrots, cherry tomatoes, green onions or frozen peas.
  • Flavor boosters: 1 cup diced, cooked chicken or ham; 1 cup garbanzo beans.
Source: http://foodhero.org/recipes/summer-vegetab...

Skillet Corn Chowder

Skillet Corn Chowder

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

1⁄2 small onion, diced
2 Tablespoons vegetable oil
1 can (15 ounces) can cream style corn
2 cups nonfat or 1% milk
1⁄2 cup reduced fat cheddar cheese, grated

Directions

  1. In a large skillet over medium-high heat (350 degrees in an electric skillet) saute onion in oil until transparent.
  2. Add corn and milk. Stir until mixed together.
  3. Heat until just bubbly.
  4. Stir in cheese and serve as soon as melted.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Add any other veggies you have on hand - fresh, frozen, or canned.
  • Add pepper, dried cumin and/or oregano for extra flavor!
Source: http://foodhero.org/recipes/skillet-corn-c...

Rice Bowl Southwestern Style

Rice Bowl Southwestern Style

Prep time: 15 minutes
Cooking time: 10 minutes
Makes: 2 servings
Serving Size 1 cup

Ingredients

1 teaspoon vegetable oil
1 cup chopped vegetables (try a mixture - bell peppers, onion, corn, tomato, zucchini)
1 cup cooked meat (chopped or shredded), beans or tofu
1 cup cooked brown rice
2 Tablespoons salsa, shredded cheese or low fat sour cream

Directions

  1. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).  Add vegetables and cook for 3 to 5 minutes or until vegetables are tender-crisp.
  2. Add cooked meat, beans or tofu and cooked rice to skillet and heat through.
  3. Divide rice mixture between two bowls. Top with salsa, cheese or sour cream and serve warm.
  4. Refrigerate leftovers within 2 hours.

Notes

  • For a spicier dish, add chili powder, red pepper flakes or taco sauce in Step 1.
  • You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.
Source: http://foodhero.org/recipes/rice-bowl-sout...

Veggie Quesadillas with Cilantro Yogurt Dip

Veggie Quesadillas with Cilantro Yogurt Dip

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1 quesadilla

Ingredients

12 soft corn tortillas (6 inches)
1 1⁄2 cups cheddar cheese, shredded
1 cup corn kernels (fresh, frozen/thawed, or canned/drained)
1⁄2 cup beans, black or pinto (canned or cooked; drained)
1⁄2 cup cilantro, chopped
1 carrot, shredded
1 bell pepper, finely chopped
1 jalapeno pepper, finely minced (optional)

CILANTRO YOGURT DIP
2 cups plain nonfat yogurt
1⁄4 cup cilantro, finely chopped
1⁄2 teaspoon salt

Directions

  1. Preheat large skillet over low heat (250 degrees in an electric skillet).
  2. Divide cheese, corn, beans, cilantro, shredded carrots and peppers between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
  3. Place one or two folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
  4. Turn over and cook other side until golden, about 1 minute.
  5. Remove to a plate and repeat until all tortillas are heated.
  6. Mix together nonfat yogurt, cilantro and salt to make the dip.
  7. Cut each quesadillas intowedges and serve immediately with the dip.
  8. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
Source: http://foodhero.org/recipes/veggie-quesadi...

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.
Source: http://foodhero.org/recipes/vegetables-and...

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!
Source: http://foodhero.org/recipes/skillet-mac-an...

Quick Chili

Quick Chili

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground meat (15% fat)
1 medium onion, chopped
1 can (15 ounces) kidney beans with liquid
2 cans (14.5 ounces each) diced tomatoes with liquid
2 Tablespoons chili powder

Directions

  1. Brown meat and onions in a large skillet over medium-high heat (350 F degrees in an electric skillet). Drain fat.
  2. Add undrained beans, tomatoes with liquid and chili powder.
  3. Reduce heat to low (250 F degrees in an electric skillet), cover and cook for 10 minutes. Serve warm.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Serve with shredded cabbage, low fat sour cream, cilantro or grated cheese.
  • Add other vegetables such as bell peppers, carrots, celery, and corn, if desired.
  • Add dried cumin, oregano or red pepper flakes in Step 2 for extra flavor!
Source: http://foodhero.org/recipes/quick-chili

No Bake Tuna Casserole

No Bake Tuna Casserole

No Bake Tuna Casserole.jpg

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.
Source: http://foodhero.org/recipes/no-bake-tuna-c...

Cabbage Stir-Fry

Cabbage Stir-Fry

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 7 servings
Serving Size 2/3 cup

Ingredients

2 teaspoons oil
1 cup celery, washed and sliced
1 cup chopped onion
3 cups shredded or chopped cabbage
1⁄2 cup chopped green pepper
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1 medium tomato, chopped

Directions

  1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
  2. Add celery and onion. Cook 4-7 minutes until soft.
  3. Add cabbage, green pepper, salt and pepper. Cook for 5-10 minutes, stirring often so the cabbage sweats.
  4. Add tomato and serve immediately.
  5. Refrigerate leftovers within 2 hours.

Notes

  • If you don’t have tomatoes, try adding 3/4 cup cooked, sliced carrots instead.
Source: http://foodhero.org/recipes/cabbage-stir-f...

Broccoli and Everything Salad

Broccoli and Everything Salad

Broccoli and Everything Salad.jpg

Prep time: 15 minutes
Makes: 8 servings
Serving Size 2/3 cup

Ingredients

3 cups raw broccoli, chopped
1 medium carrot, peeled and diced
2 stalks celery, thinly sliced
1⁄2 cup raisins
1⁄4 cup onion, chopped
1 cup cooked ham, chicken or turkey
1⁄4 cup light mayonnaise
1⁄2 cup plain, non-fat yogurt
1 Tablespoon sugar
1 teaspoon Vinegar

Directions

  1. Wash and prepare vegetables.
  2. In a large bowl mix together broccoli, carrot, celery, raisins, onion and meat.
  3. Mix together mayonnaise, yogurt, sugar and vinegar in a separate bowl.
  4. Add mayonnaise mixture to salad and mix well.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Try adding apples or jicama.
  • You can use dried cranberries instead of raisins.
  • This salad can be prepared the day before and stored in the refrigerator.
Source: http://foodhero.org/recipes/broccoli-and-e...

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.
Source: http://foodhero.org/recipes/asian-beef-and...

Veggie Skillet Eggs

Veggie Skillet Eggs

Prep time: 5 minutes
Cooking time: 5 minutes
Yield: 8 servings
Serving Size 1 wedge

Ingredients

6 medium or large eggs
1⁄4 teaspoon pepper
1⁄2 teaspoon oregano or basil
1⁄3 cup shredded cheese (1 1/2 ounces)
2 teaspoons oil
1 small onion, chopped (about 2/3 cup)
1 clove garlic, chopped (or 1/8 teaspoon garlic powder)
2 cups fresh, canned or frozen mixed vegetables (green beans, zucchini, peas, corn, broccoli, mushrooms)
1 medium tomato, sliced

Directions

  1. Beat eggs with pepper, oregano or basil, and cheese in a medium bowl.
  2. Heat oil in a medium skillet. Add onions, garlic, and other vegetables and cook on medium (300 degrees in an electric skillet) until soft.
  3. Pour egg mixture over vegetables. With knife or spatula, lift outer edges of eggs so egg mixture flows to the bottom of the pan.
  4. Cook until eggs are set, about 6 minutes. Top with tomato slices.
  5. Cut into 8 wedges; serve hot.
  6. Refrigerate leftovers within 2 hours.

 

Source: http://foodhero.org/recipes/veggie-skillet...

Carrot Pancakes

Carrot Pancakes

Carrot Pancakes.jpg

Prep time: 15 minutes
Cooking time: 10 minutes
Yield: 5 servings
Serving Size 3 pancakes

Ingredients

1⁄2 cup oats (quick or old-fashioned)
3⁄4 cup buttermilk
1⁄2 cup carrots, finely grated
1 egg
1 Tablespoon oil
1⁄4 cup non-fat or 1% milk
1⁄2 teaspoon vanilla extract (optional)
1⁄2 cup all purpose flour
1 Tablespoon sugar
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon salt
1⁄2 teaspoon cinnamon (optional)

Directions

  1. Mix oatmeal and buttermilk and set aside to soak.
  2. Peel and grate the carrot with a fine grater.
  3. Add egg, oil, milk and vanilla extract, if desired, to the oatmeal mixture; beat well. Stir in the grated carrot.
  4. Measure dry ingredients and stir into the wet ingredients until batter is fairly smooth. If it seems too thick add a small amount of milk.
  5. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). For each pancake, pour about 1/4 cup of batter onto the hot griddle.
  6. Cook until pancakes are puffed and dry around edges. Turn and cook other side until golden brown.
  7. Refrigerate leftovers within 2 hours.

Notes

  • To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
  • Top with applesauce, fresh fruit or yogurt.
Source: http://foodhero.org/recipes/carrot-pancake...