Corn & Tomato Salad

Corn & Tomato Salad

Prep time: 5 minutes
Makes: 6 servings
Serving Size 1/2 cup

Ingredients

1 3⁄4 cups corn, (fresh cooked, frozen or canned and drained)
3 small tomatoes, diced (1 1/2 cups)
1⁄3 cup fat-free Italian salad dressing
1⁄4 cup minced fresh basil

Directions

1. Combine all ingredients in a medium bowl.
2. Serve at room temperature or chilled.
3. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Try cilantro instead of basil. Add chopped green or red peppers or zucchini.
• Serve this salad as a side dish or use as a filling for tacos, burritos or wraps.
• Make your own nonfat salad dressing by placing the ingredients below in a jar. Cover jar and shake well before adding to salad:
  • 5 Tablespoons apple juice
  • 2 Tablespoons wine or cider vinegar
  • 1 Tablespoon lemon juice
  • 1 garlic clove, minced or 1/4 teaspoon garlic powder
  • 1/2 teaspoon each: onion powder, dried basil and dried oregano
  • 1/8 teaspoon salt and pepper
  • 1/8 teaspoon brown or yellow mustard

Chinese Ramen Cabbage Salad

Chinese Ramen Cabbage Salad

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

Ingredients

5 cups shredded cabbage
2 cups chopped broccoli (or try broccoli florets)
1 cup shredded carrot
1⁄2 cup chopped green onions
1 package chicken flavored ramen noodles crushed. Reserve seasoning packet for dressing
3 Tablespoons apple cider vinegar
1 Tablespoon sugar
2 Tablespoons oil

Directions

1. In a large bowl, combine cabbage, broccoli, carrot, green onions and uncooked ramen noodles.
2. For the dressing, combine ramen seasoning packet, vinegar, sugar and oil in a small bowl. Stir well.
3. Pour dressing over salad. Toss to coat. Refrigerate until served.
4. Refrigerate leftovers within 2 hours.

Notes

• Add chicken, tuna, tofu, nuts or other sources of protein.
• Use any kind of vinegar or substitute lowfat Italian dressing for the dressing ingredients.
• Reduce sodium by leaving out the seasoning packet.

Chili Cheese Hominy

Chili Cheese Hominy

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

Ingredients

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

Directions

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

Carrot, Jicama and Orange Salad

Carrot, Jicama and Orange Salad

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

Ingredients

3 cups jicama, peeled and cut into small pieces (about 1 small jicama)
1 cup carrots, peeled and coarsely grated (about 2 medium carrots)
2 cups oranges, peeled and cut into small pieces (about 2 small oranges)
2 teaspoons oil
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon honey
2 teaspoons lime juice
1⁄4 teaspoon salt

Directions

1. In a medium bowl, mix jicama, carrots, and oranges.
2. In a small bowl, combine oil, orange juice, honey, lime juice, and salt. Mix well.
3. Pour over the salad and stir lightly.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Want to use canned mandarin oranges instead? One 10.5 oz. can equals 1 cup of mandarin oranges.
• Honey is not recommended for children under 1 year old.
• Freeze extra lime juice to use later.

Carrot Raisin Salad

Carrot Raisin Salad

Prep time: 15 minutes
Makes: 5 servings
Serving Size 1/2 cup

Ingredients

2 cups shredded carrots (about 4 carrots)
1⁄2 cup raisins
2 Tablespoons low-fat mayonnaise or salad dressing
2 Tablespoons plain yogurt or orange juice

Directions

1. Combine carrots and raisins in a serving bowl.
2. Mix low fat mayonnaise or salad dressing with yogurt or orange juice.
3. Pour mixture over carrots and raisins and chill until serving time.
4. Refrigerate leftovers within 2 hours.

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.

Bulgur Pilaf

Bulgur Pilaf

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

Ingredients

2 Tablespoons oil
1⁄2 cup chopped celery
1 medium onion, chopped
1 cup bulgur, uncooked
1⁄2 teaspoon Salt
1⁄4 teaspoon pepper
2 cups broth (beef, chicken, or vegetable) (see notes)

Directions

1. Add oil, celery, onion and bulgur to a medium skillet.
2. Stir constantly over medium heat (300 degrees in an electric skillet) until vegetables are tender and bulgur is golden brown.
3. Add seasonings and broth and bring to a boil.
4. Cover pan and reduce heat to low.
5. Simmer 15 minutes.  Liquid should be gone. Serve.
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.
• Add other vegetables such as peas, grated carrots, chopped bell peppers.
• Try additional flavors such as dill weed, oregano, sage, marjoram, or parsley.

Bruschetta Salad

Bruschetta Salad

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

Ingredients

3 cups chopped roma tomatoes
1⁄2 cup chopped red onion
1⁄4 cup fresh chopped basil
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons balsamic or red wine vinegar
1 Tablespoon oil
2 cups Croutons

Directions

1. Combine the tomatoes, onion, basil, salt, black pepper, vinegar and oil in a bowl.
2. Stir croutons in the salad and serve.
3. Refrigerate leftovers within 2 hours.

Broccoli and Everything Salad

Broccoli and Everything Salad

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.

Broccoli Raisin Salad

Broccoli Raisin Salad

Prep time: 20 minutes
Makes: 9 servings
Serving Size 2/3 cup

Ingredients

6 cups chopped broccoli
1⁄2 cup raisins
1⁄4 cup finely chopped red onion
1⁄4 cup unsalted sunflower seeds
1⁄4 cup bacon bits
1⁄2 cup light mayonnaise
1⁄4 cup sugar
1 Tablespoon red wine vinegar

Directions

1. Combine chopped broccoli, raisins, chopped onion, sunflower seeds and bacon bits in a large bowl.
2. Combine mayonnaise, sugar and vinegar in a small bowl.
3. Stir mayonnaise mixture into salad.
4. Refrigerate leftovers within 2 hours.

Braised Radishes

Braised Radishes

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 3/4 cup

Ingredients

4 bunches of radishes (30 to 36 radishes)
1⁄2 cup water
2 Tablespoons sugar
1⁄2 teaspoon salt

Directions

1. Wash radishes and remove stems and roots.  Cut in half or quarters.
2. In a medium saucepan or skillet, bring water, sugar and salt to a boil.
3. Add radishes and reduce heat to simmer. Cover and cook until radishes are tender and can be pierced with a fork, about 5-7 minutes.
4. Uncover and cook until liquid reduces to make a shiny glaze. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Radishes are also tasty in a stir-fry or green salad.

Bell Pepper Nachos

Bell Pepper Nachos

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1 Cup

Ingredients

4 bell peppers
1 cup salsa
2 teaspoons seasoning (try a mixture-chili powder, garlic powder, ground cumin, pepper)
2 cups cooked meat (chopped or shredded), beans or tofu
1 cup reduced fat shredded cheese

Directions

1. Preheat oven to 350 degrees.  
2. Wash bell peppers, remove seeds and cut into bite-sized pieces. Arrange pieces close together in a single layer on a large foil-lined baking sheet.
3. In a medium bowl, combine salsa, seasonings and meat, beans or tofu.  Spoon the mixture evenly over pepper pieces then top with cheese.
4. Bake for 15 minutes, or until peppers are heated through and cheese is melted. Serve warm.
5. Refrigerate leftovers within 2 hours. 

Notes

• For added flavor, top with chopped cilantro, green onions or black olives!

Razzleberry Shiver

Razzleberry Shiver

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1/2 cup
Chill Time: 2 hours

Ingredients

1 cup raspberries
2 bananas
1⁄2 cup plain, low-fat yogurt
1⁄4 cup nonfat or 1% milk
1 teaspoon Sugar

Directions

1. Put all ingredients into a blender. Blend until smooth.
2. Divide the mixture among four small bowls.
3. Freeze for about 2 hours. Enjoy as you would ice cream!
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• No blender?  Mash fruit well with a fork.
• Make popsicles!  Spoon mixture into small paper cups or popsicle forms.  Add a smooth wooden craft stick.  Freeze until very firm so the sticks don't pull out.

Not Your Everyday Apples

Not Your Everyday Apples

Prep time: 10 minutes
Cooking time: 20 minutes
Yield: 4 servings
Serving Size 3/4 cup

Ingredients

3 medium apples
1⁄2 cup raisins
2 teaspoons soft butter or margarine
2 teaspoons brown sugar
1⁄4 teaspoon cinnamon

Directions

1. Preheat oven to 400 degrees.
2. Wash the apples and chop into small pieces.
3. Mix apples with raisins, butter or margarine, sugar and cinnamon.
4. Place the mixture in a baking dish and cover loosely with foil. Bake for about 20 minutes.
5. Cool slightly and enjoy!
6. Refrigerate leftovers within 2 hours.

Notes

• Try serving this recipe with vanilla yogurt!

Microwave Applesauce

Microwave Applesauce

Prep time: 15 minutes
Cooking time: 10 minutes
Yield: 7 servings
Serving Size 1/2 cup

Ingredients

6 apples, peeled, cored and quartered
1⁄4 cup water
1⁄3 cup sugar
1⁄4 teaspoon cinnamon

Directions

1. Place apples and water in a 2 quart microwave safe dish.
2. Cover apples with microwave-safe cover or plastic wrap and cook on high for 6 to 8 minutes or until apples are easily pierced with a fork.
3. Add sugar and cinnamon.
4. Use a potato masher or fork to make smooth or chunky applesauce.
5. Refrigerate leftovers within 2 hours.

Notes

• Frozen apple slices work great in this recipe.

Fruit Salad

Fruit Salad

Prep time: 10 minutes
Yield: 10 servings
Serving Size 1/2 cup

Ingredients

2 cups strawberries
1 cup blueberries
1 cup grapes
1 can (8 ounces) pineapple chunks
6 ounces fat free lemon yogurt

Directions

1. Drain juice from pineapple. Cut grapes and strawberries into halves.
2. Combine strawberries, blueberries, grapes and pineapple chunks in a large bowl.
3. Drizzle yogurt over fruit. Toss lightly to coat.
4. Refrigerate leftovers within 2 hours.

Cherry Salad

Cherry Salad

Prep time: 15 minutes
Yield: 4 servings
Serving Size 3/4 cup

Ingredients

1⁄2 cup sweet cherries
1 cup cantaloupe cubed
1 cup green grapes, cut in half
1 medium banana, peeled and sliced
1⁄4 cup orange juice (juice from 1/2 orange)
1⁄4 cup flaked coconut (optional)

Directions

1. Wash all fruit before cutting.
2. Pit cherries by slicing them in half and removing the pit.
3. Mix the cut fruit together in a bowl.
4. Pour orange juice over fruit and stir in coconut if desired.
5. Refrigerate leftovers within 2 hours.