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

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

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

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

Dry Roasted Garbanzo Beans

Dry Roasted Garbanzo Beans

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 cans (15 ounce) garbanzo beans
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1 teaspoon garlic powder or 4 cloves of garlic
1 teaspoon onion powder
1 teaspoon dried parsley flakes
2 teaspoons dried dill weed
cooking spray

Directions

1. Preheat oven to 400 degrees.
2. Drain garbanzo beans in a strainer and rinse with cool water. Shake strainer to help remove water. Dry beans with paper towels to prevent "popping" in the oven.
3. Mix together salt, pepper, garlic powder, onion powder, parsley and dill weed in a small bowl.
4. Lightly spray a rimmed baking sheet with cooking spray. Pour garbanzo beans onto baking sheet and spread in a single layer.
5. Lightly spray the tops of beans with cooking spray. Sprinkle seasoning mix over the beans. Shake pan to help distribute the seasoning and make sure beans are in a single layer.
6. Place pan on the lowest rack in the oven.  Cook 30-40 minutes.  Gently shake and rotate pan every 10-15 minutes to make sure nothing burns.  Beans are done when crispy and brown. Let cool before serving.

Notes

• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Barley Lentil Soup

Barley Lentil Soup

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

Ingredients

1 Tablespoon oil
1 clove garlic, minced, 1/4 teaspoon garlic powder
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water (see Notes)
3 cups water
1 cup dry lentils
2⁄3 cup barley
1⁄2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt and pepper to taste

Directions

1. Heat oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
2. Add the rest of the Ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
3. Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
4. Serve hot in a soup bowl.
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 any fresh, frozen, or canned vegetables you have on hand

Asian Rice

Asian Rice

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 teaspoon oil
2 eggs, beaten
1 package (16 ounces) frozen Asian style vegetables or 1 pound fresh vegetables
3 cups cooked rice
1 teaspoon garlic powder or 4 cloves of garlic
1⁄4 teaspoon ground ginger
1 cup cooked chicken, diced
2 green onions, sliced
1 Tablespoon soy sauce or hot sauce (optional)

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add eggs and scramble. Remove cooked eggs and set aside.
2. Add small amount of water to pan and cook vegetables until tender crisp.
3. Add cooked rice, garlic powder and ground ginger and stir to heat through, breaking up lumps by pressing against pan.
4. Add cooked chicken and cook until heated.
5. Add green onions and cooked egg, and heat through.
6. Serve with soy sauce or hot sauce.
7. Refrigerate leftovers within 2 hours.

Notes

• Use leftover ham or pork in place of chicken.
• Use brown rice to include whole grains

Low-Fat Pumpkin Bread

Low-Fat Pumpkin Bread

Prep time: 15 minutes
Cooking time: 1 hour
Makes: 16 1/2-inch slices
Serving Size 1/2 inch slice

Ingredients

non-stick cooking spray or oil
2 2⁄3 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄2 teaspoon ground cloves
1⁄4 teaspoon ground ginger
1⁄4 teaspoon nutmeg
4 large eggs
1 cup canned pumpkin
1 cup dried plum puree (see Notes)
1 cup packed brown sugar
1 cup sugar

Directions

1. Preheat oven to 350 degrees.
2. In a medium bowl, combine flour, baking powder, baking soda, cinnamon, salt, cloves, ginger, and nutmeg.
3. Add the eggs and pumpkin. Stir until mixed together.
4. In a large bowl, blend the dried plum puree, brown sugar and sugar.
5. Lightly coat a 8 ½ x 4 ½ -inch loaf pan with cooking spray or oil and set aside.
6. Add dry Ingredients to the plum mixture. Stir only until the dry Ingredients become moistened. Be careful not to over mix.
7. Pour batter into loaf pan and spread into the corners.
8. Bake for about 1 hour or until a wooden pick inserted into the center of the loaf comes out clean.
9. Remove from oven and let cool in pan for 10 minutes.
10. Remove from pan and let cool completely on a rack. Slice to serve.
11. Wrap in plastic or foil to store for several days or freeze for up to a month.

Notes

• To make the dried plum puree: combine 2/3 cup pitted dried plums (4 ounces) and 3 tablespoons water in a blender. Blend until the plums are finely chopped.
• If you don't have dried plums on hand, try using applesauce or plum baby food

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

Apple Spice Baked Oatmeal

Apple Spice Baked Oatmeal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 squares (2.5 inches x 2.5 inches)
Serving Size 2.5 inches x 2.5 inches

Ingredients

1 egg, beaten
1⁄2 cup applesauce
1 1⁄2 cups non-fat or 1% milk
1 teaspoon vanilla
2 Tablespoons oil
1 apple, chopped (about 1 ½ cups)
2 cups old fashioned rolled oats
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon cinnamon

TOPPING
2 Tablespoons brown sugar
2 Tablespoons chopped nuts

Directions

1. Preheat oven to 375 degrees. Lightly oil or spray an 8" x 8" baking pan.
2. Combine the egg, applesauce, milk, vanilla and oil in a bowl. Add the apple.
3. In a separate bowl, mix the rolled oats, baking powder, salt and cinnamon. Add to the liquid Ingredients and mix well.
4. Pour mixture into baking dish, and bake for 25 minutes.
5. Remove from oven and sprinkle with brown sugar and nuts.
6. Return to oven and broil for 3 to 4 minutes until top is browned and the sugar bubbles.
7. Serve warm. Refrigerate leftovers within 2 hours.

Notes

• Substitute other fruit for the apple. Try bananas, pears, blueberries or a mixture

Almond Rice Pudding

Almond Rice Pudding

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3 cups almond milk
1 cup white or brown rice, uncooked
1⁄4 cup sugar
1 teaspoon vanilla
1⁄4 teaspoon almond extract
cinnamon to taste
1⁄4 cup toasted almonds (optional)

Directions

1. Combine almond milk and rice in a 2-3 quart saucepan, and bring to a boil.
2. Reduce heat and simmer for 1/2 hour with the lid on until the rice is soft.
3. Add sugar, vanilla, almond extract and cinnamon. Stir and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite berries to the top for some color and a yummy taste!
• Add an extra cup of almond milk for a creamier texture.
• No almond milk? Use non-fat or 1% milk and 1½ teaspoons almond extract.

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.

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.

Southern Okra Bean Stew

Southern Okra Bean Stew

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

4 cups water
1 can (14.5 ounce) diced tomatoes with liquid
1 onion, chopped
3 cloves garlic, minced or 3/4 teaspoons of garlic powder
1 teaspoon Italian Seasoning
1 teaspoon chili powder
1 teaspoon hot sauce
1 cup quick brown rice, uncooked
1 can (14.5 ounce) kidney beans, rinsed and drained
3 cans (8 ounces each) tomato sauce
1 package (16 ounce) frozen, sliced okra
salt and pepper to taste

Directions

1. In a large pot, combine the water, diced tomatoes, onion, garlic, and seasonings.
2. Bring to a boil and reduce heat; simmer uncovered for 5 minutes.
3. Add rice, beans, tomato sauce, and okra. Simmer uncovered 8-10 minutes or until vegetables are tender.
4. Add liquid as needed for desired consistency.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute 2 cups cooked rice for the quick rice and reduce water by 1 cup.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Hearty Chicken and Homemade Noodle Soup

Hearty Chicken and Homemade Noodle Soup

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

Ingredients

NOODLES
1 1⁄4 cups flour
2 eggs
3 Tablespoons water

SOUP
3 cups water
4 1⁄2 cups low-sodium chicken broth (see Notes)
2 chicken breasts, cooked and chopped
2 cups mixed vegetables, fresh, canned, or frozen
1⁄4 teaspoon pepper

Directions

1. For noodles: Put flour in a medium bowl, make a well in center, and add eggs. Mix well. Add water 1 tablespoon at a time, until dough is stiff but easy to roll.
2. Place dough onto a floured surface. Roll dough to ½ inch thickness using a rolling pin or a sturdy, straight sided drinking glass or jar.
3. Cut into 1/4 to 1/2 inch strips, about 3-5 inches long. Let sit for 5-10 minutes.
4. For soup: In a large pot, add water and chicken broth; bring to a boil.
5. Add noodles a few at a time to water and chicken broth mixture. Bring the soup back to a boil.
6. Add chicken, vegetables, and pepper. Boil for 12-15 minutes or until noodles are tender. Serve warm.
7. Refrigerate or freeze 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 whole wheat flour to include whole grains.
• Freeze extra for another meal.

Healthy Carrot Cake Cookies

Healthy Carrot Cake Cookies

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 48 cookies
Serving Size 2 cookies

Ingredients

1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins

Directions

1. Heat oven to 350 degrees.
2. In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
3. In a separate bowl, stir dry Ingredients together.
4. Blend dry Ingredients into wet mixture. Stir in raisins and carrots.
5. Drop by teaspoonfuls on greased baking sheet.
6. Bake 12 to 15 minutes until golden brown.
7. Store in airtight container.

Ham and Vegetable Chowder

Ham and Vegetable Chowder

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
1⁄2 head cabbage, chopped (about 6 cups)
1 large potato, peeled and diced
2 cans (14.5 ounces each) low-sodium chicken broth (see Notes)
2 cans (15 ounces each) cream-style corn
1 cup chopped lean ham (8% fat)
1⁄2 teaspoon pepper
1⁄2 cup grated cheddar cheese

Directions

1. Heat oil in 4 quart (or larger) saucepan. Saute onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, ham, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes
4. Serve hot, sprinkled with cheese.
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.
• Leave skin on potato for added fiber.
• For a vegetarian soup, substitute vegetable broth for the chicken broth and beans for the ham.

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.

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.