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

Wheat Berry Salad

Wheat Berry Salad

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup dry wheat kernels
1 1⁄4 cups carrots, peeled and diced
1 1⁄4 cups red bell pepper, seeded and diced (about 2 small peppers)
1 cup celery, diced
1⁄2 cup green onions, sliced
1⁄4 cup fresh parsley, minced
1⁄2 cup unseasoned rice vinegar
2 Tablespoons water
1 1⁄2 teaspoons vegetable oil
1⁄2 teaspoon garlic powder
1⁄4 teaspoon salt

Directions

1. Place dry wheat kernels in a large saucepan and add water to cover by 3 inches. Bring to a rolling boil, then reduce heat to a simmer. Cover and continue to simmer for 1 hour, or until the wheat kernels are tender but still chewy. Drain the cooked wheat berries and rinse with cold water. Place in a large mixing bowl.
2. Add the carrots, celery, bell pepper, onions and parsley to the wheat berries in the mixing bowl.
3. In a separate bowl, stir together the rice vinegar, water, vegetable oil, garlic powder and salt. Pour dressing over the salad and mix until salad is well coated.
4. Refrigerate leftovers within 2 hours

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

Lentil Soup with Lime Juice

Lentil Soup with Lime Juice

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 9 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon vegetable oil
1 medium onion, chopped
1 pound dried lentils, washed and picked over
8 cups cold water
1 teaspoon salt
1⁄2 teaspoon each black pepper and ground cumin
1 teaspoon dried thyme or oregano
3 bay leaves
1 can (4 ounces) mild green chilies, drained and chopped
1 red bell pepper, cored, seeded, and finely chopped
1 carrot, peeled and finely chopped
1⁄3 cup fresh lime juice or to taste (or 1 tablespoon lemon juice)

Directions

1. In a large saucepan, sauté the onion in vegetable oil over medium high heat (350 degrees in an electric skillet).
2. Add lentils, water, salt, pepper, cumin, thyme or oregano and bay leaves. Bring to a boil. Lower the heat to medium low (250 degrees in an electric skillet). Cover and simmer for 30 minutes, stirring occasionally.
3. Add the green chilies, red bell pepper and carrots. Simmer 15 more minutes or until the lentils are very soft.
4. Before serving, remove and discard the bay leaves and stir in the lime juice. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with a dollop of sour cream and chopped tomatoes.
• This soup is also good if a potato, another carrot, and celery are added.
• Eliminate the chilies and cumin if you do not want the Mexican flavors.
• Freeze extra lime juice to use later

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

Barley Summer Salad

Barley Summer Salad

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas, chopped
2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
1⁄2 cup red bell pepper, seeded and chopped (about 1 small pepper)
1⁄2 cup green onions, sliced thin
1 Tablespoon vinegar
3 Tablespoons oil
1⁄4 cup lemon or lime juice

Directions

1. Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Toss well.
4. Refrigerate leftovers within 2 hours.

Notes

• Substitute different fruits and vegetables in season.
• Add nuts or seeds for added protein

Barley, Bean and Corn Salad

Barley, Bean and Corn Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

2 cups cooked pearl barley (cooking Directions below)
1 can (15 ounces) kidney beans, drained
1 cup corn (canned and drained, frozen, or fresh cooked)
1 large red bell pepper, seeded and finely chopped
1⁄2 cup sliced celery
1⁄4 cup sliced green onion
1 clove garlic, finely chopped or 1/4 teaspoon garlic powder
1⁄4 cup fresh lemon or lime juice
2 Tablespoons oil
salt and pepper to taste
fresh cilantro or parsley sprigs, for garnish (optional)

Directions

1. Mix barley with remaining Ingredients, except garnish, in a large bowl.
2. Cover and chill several hours or overnight to allow flavors to blend.
3. Garnish with cilantro or parsley sprigs, if desired, and serve.
4. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Freeze extra lime or lemon juice to use later. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• To cook pearl barley:
  • In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover, and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3 1/2 cups. Place any extra cooked barley in an airtight container and refrigerate for up to a week or freeze. Add cooked barley to soups, stews, casseroles and salads for a healthful whole grain boost

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.

Vegetarian Chili

Vegetarian Chili

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

Ingredients

2 teaspoons vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, chopped
1 green bell pepper, chopped
2 cups fresh mushrooms, sliced
1 cup corn, frozen or canned and drained
1 can (15.5 ounce) pinto beans, drained and rinsed
1 can (8 ounce) tomato sauce
1 can (14.5 ounce) stewed tomatoes
1⁄2 cup bulgur, uncooked
1⁄2 cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup cheddar cheese, grated (low fat)

Directions

1. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add garlic, onion, pepper, and mushrooms and saute until tender, 6-8 minutes.
3. Add remaining Ingredients except cheese.
4. Reduce heat to low, cover and cook until bulgur is soft, 10-15 minutes.
5. Sprinkle with grated cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Use kidney or black beans instead of pinto beans.
• One large ear of corn makes about 1 cup of cut corn.
• Top with light sour cream.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Turkey Pumpkin Chili

Turkey Pumpkin Chili

Prep time: 5 minutes
Cooking time: 1 1⁄2 hours
Makes: 10 cups
Serving Size 1 Cup

Ingredients

1 teaspoon oil
1 pound lean ground turkey (15% fat)
2⁄3 cup chopped onion (2/3 medium onion)
1⁄2 cup green pepper, seeded and chopped (about 1 small pepper)
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 can kidney beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can great northern beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can solid-pack pumpkin (15 ounce or 1 3/4 cups)
1 can crushed tomatoes (15 ounce or 1 3/4 cups)
1 can chicken broth, low sodium (15 ounce or 1 3/4 cups) (see Notes)
1⁄2 cup water
2 Tablespoons brown sugar
1 package taco seasoning mix (1.25 ounces)

Directions

1. Pour oil into a 4 quart (or larger) saucepan.
2. Add ground turkey, onion, green pepper and garlic.
3. Cook and stir, breaking meat apart until meat is brown and vegetables are tender.
4. Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar and taco seasoning.
5. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
6. 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 leftover turkey cut in bite sized piece instead of ground turkey. Saute the vegetables then add the turkey with the other Ingredients. 

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.

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.

Peanutty African Stew

Peanutty African Stew

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

Ingredients

1 cup instant brown rice
2 cups chicken broth, reduced sodium (see Notes)
1 teaspoon dehydrated minced onion
1 teaspoon garlic powder or 4 cloves garlic
1⁄2 teaspoon ground ginger
1⁄8 teaspoon red pepper (optional)
2 cups medium diced peeled sweet potato or yam
1 can (14.5 ounces) diced tomatoes with liquid
1⁄2 teaspoon salt
1⁄2 cup creamy peanut butter
1 1⁄4 cups non-fat or 1% milk
3 cups baby spinach leaves, coarsely chopped
1⁄4 cup chopped dry roasted peanuts (optional)
green onion, thinly sliced (optional)

Directions

1. Combine first 9 Ingredients in a soup pot. Bring to a boil, then turn down to medium low, cover and simmer for 10 minutes.
2. Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
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 a 10 ounce package of frozen spinach for the fresh spinach.
• Flavor boosters: chopped cilantro, red and green peppers, raisins.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Brazilian Black Beans and Sausage

Brazilian Black Beans and Sausage

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

Ingredients

2 teaspoons oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

1. Directions
2. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
3. Add remaining Ingredients.
4. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Add mushrooms or green bell peppers for variety.
• If you like spicy food, add some cayenne pepper or chili powder.
• Try brown rice and simmer for 10 more minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Chicken Creole

Chicken Creole

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

Ingredients

1 Tablespoon oil
1 pound boneless, skinless chicken breasts
1 can (14.5 ounces) diced tomatoes with juice
1 cup chili sauce (about 9 ounces)
1 large green pepper, chopped
2 ribs celery, chopped
1 small onion, chopped
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 teaspoon dried basil
1 teaspoon dried parsley
1⁄4 teaspoon cayenne pepper

Directions

1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add oil and chicken, and cook until no longer pink when cut.
2. Reduce heat to medium (300 degrees in electric skillet).
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
4. Bring to a boil; reduce heat to low and simmer, covered, for 10-15 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Serve over hot, cooked rice or pasta.
• No chili sauce? Make your own and reduce sodium using these Ingredients:
  • 1 can (8-ounce) tomato sauce
  • 1 tablespoon vinegar
  • 1 teaspoon brown sugar
  • 1 teaspoon chili powder

Garden Vegetable Cakes

Garden Vegetable Cakes

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cakes
Serving Size 2 cakes

Ingredients

1⁄4 cup grated Parmesan cheese
1⁄3 cup all purpose flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon dill weed
1⁄4 teaspoon each salt and pepper
4 eggs (or 1 cup egg substitute)
2 Tablespoons minced green onion with tops
2 teaspoons lemon juice
1 clove garlic or 1/4 teaspoon garlic powder
1 1⁄2 cups shredded vegetables (unpeeled zucchini (drained and pressed), potato, carrots, bell pepper, celery, sweet potato or yam)

Directions

1. In medium bowl, stir together cheese, flour, baking powder, dill weed, salt and pepper.
2. Beat in eggs, green onions, lemon juice and garlic until well blended. Stir all shredded vegetables into the batter.
3. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). Lightly spray or oil with cooking spray. For each vegetable cake, pour 1/3 cup batter onto hot skillet or griddle. Cook on both sides until golden brown. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Top with low-fat sour cream and tomato slices.
• Precook “harder” vegetables like carrots and potatoes, if desired.

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

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

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
• Try using brown rice instead of white, and increase the simmering time to 45 minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Mexican Vegetable and Beef Skillet Meal

Mexican Vegetable and Beef Skillet Meal

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

Ingredients

1⁄2 pound lean ground beef (15% fat)
3⁄4 cup onion, chopped (3/4 medium onion)
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes, drained (about 2 medium fresh tomatoes)
1 1⁄2 cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
2 cups water
1 1⁄2 teaspoons chili powder
1 Tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese

Directions

1. Cook beef in a large skillet over medium-high heat (350 degrees in an electric skillet) until no longer pink. Drain fat.
2. Add onion and cook until soft, about 3 to 5 minutes.
3. Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
4. Reduce heat to medium low (250 degrees in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
5. Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 20 more minutes

Oriental Citrus Chicken

Oriental Citrus Chicken

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
3 chicken breasts, boned, skinned, and cut into 2-inch pieces
2 slices fresh ginger root, peeled and minced, or 1/2 teaspoon ground ginger
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (8 ounce) pineapple chunks, drained (save juice)
1 1⁄2 cups orange juice
1 cup chicken broth or water (see Notes)
2 Tablespoons vinegar
4 cups sliced vegetables, (such as celery, green peppers, onions, and mushrooms)
2 Tablespoons soy sauce
1 Tablespoon sugar
2 Tablespoons cornstarch
1 medium tomato, cut in wedges

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add chicken, ginger and garlic, and cook 5 minutes or until chicken is no longer pink.
3. Add pineapple juice, 1 cup of orange juice, chicken broth and vinegar. Cover and simmer for 5 minutes.
4. Add sliced vegetables. Cover and cook 3 minutes.
5. Mix remaining 1/2 cup orange juice, soy sauce, sugar and cornstarch together in a small bowl. Stir until smooth. Add to skillet and cook, stirring constantly, until mixture comes to a boil and thickens.
6. Add tomato wedges and pineapple chunks.
7. 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.
• Serve with brown rice for a more complete meal

Stuffed Peppers with Turkey & Vegetables

Stuffed Peppers with Turkey & Vegetables

Prep time: 10 minutes
Cooking time: 1 1⁄2 hours
Makes: 3 peppers
Serving Size 1/2 pepper

Ingredients

1 cup cooked rice (white or brown)
3 bell peppers (green, red, or yellow)
10 ounces ground turkey (half a 20 ounce package)
1 teaspoon Italian Seasoning (or basil and oregano leaves)
1 teaspoon garlic powder or 4 cloves garlic, minced
1⁄4 teaspoon each salt and pepper
1⁄2 onion (about 1/2 cup)
1 cup sliced mushrooms
1 chopped zucchini (about 1 cup)
1 can (14.5 ounce) diced tomatoes with liquid

Directions

1. Cook the rice or prepare instant rice according to package Directions. Preheat oven to 350 degrees.
2. Cut the peppers in half from top to bottom. Remove the stem and seeds.
3. In a large skillet over medium heat (300 degrees in an electric skillet), cook the turkey until no longer pink. Add seasonings during last few minutes.
4. Add onion, mushrooms, and zucchini to the skillet. Add a small amount of oil, if needed. Saute until tender.
5. Mix in the tomatoes and rice. Remove from heat.
6. Fill the pepper halves with the skillet mixture.
7. Cover the baking dish with foil. Bake at 350 degrees for 40 to 50 minutes or until peppers are tender when poked with a fork.
8. Refrigerate leftovers within 2 hours.

Notes

• Try chicken, beef or pork instead of turkey.
• Add a sprinkle of cheese.
• If there is extra filling, try it in a wrap for another meal