Mix and Match Skillet Meal

Mix and Match Skillet Meal

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

Ingredients

1 cup grain, uncooked
1 1⁄2 cups vegetables, fresh, canned or frozen, cut bite-sized
1 cup protein, cut bite-sized
2 cups sauce, stirred
1⁄2 teaspoon spices
3 Tablespoons topping

Directions

To make in a skillet:

1. Combine all Ingredients except topping in a large skillet.
2. Bring to a boil. Then reduce heat to low. Cover and simmer until grains are tender, about 15 to 45 minutes. Stir occasionally and add liquid if too dry.
3. Add topping before serving.
4. Refrigerate leftovers within 2 hours.

 To bake in oven:

1. Preheat oven to 350 degrees.
2. Combine all Ingredients except topping in a casserole dish. Cover with aluminum foil and bake until grains are tender, about 50 to 60 minutes.
3. Add topping before serving.
4. Refrigerate leftovers within 2 hours.

Notes

• Grain - try bulgur, pasta, quinoa or rice
• Vegetables - try a mixture of corn, carrots, green beans, onions, mushrooms, peppers or zucchini
• Protein - try cooked cubed or ground beef, pork, chicken or turkey, canned tuna or salmon, tofu or beans
• Sauce - try one can (10.75 ounces) condensed cream soup such as chicken, potato or tomato soup plus 1 1/4 cups water or low-fat milk
• Spices - try basil, oregano, parsley, chili powder, garlic, onion powder or ground ginger
• Topping - try grated cheese or crushed whole grain cereal or cracker

Fish Tacos

Fish Tacos

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 8 tacos
Serving Size 1 taco

Ingredients

FISH
2 pounds cod fillets
3 Tablespoons lime juice (about 2 limes)
1 tomato, chopped
1/2 onion, chopped
3 Tablespoons cilantro, chopped
1 teaspoon oil
1⁄4 teaspoon cayenne pepper (optional)
1⁄4 teaspoon black pepper
1⁄4 teaspoon salt

SLAW
2 cups shredded red cabbage
1⁄2 cup green onions, chopped
3⁄4 cup nonfat sour cream
3⁄4 cup salsa
8 corn tortillas (6-inch)

Directions

1. Preheat oven to 350 degrees.
2. Place fish in baking dish.
3. Mix lime juice, tomato, onion, cilantro, oil, peppers, and salt and spoon on top of fillets.
4. Cover loosely with aluminum foil to keep fish moist.
5. Bake 15-20 minutes or until fish flakes.
6. Mix cabbage and onion; mix sour cream and salsa and add to cabbage mixture.
7. Divide cooked fish among tortillas. Add 1/4 cup of slaw to each. Fold over and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lime juice to use later

Fish Taco Salad

Fish Taco Salad

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size: 1/2 cup

Ingredients

2 pounds fish fillets (try cod, tilapia, snapper or others)
1⁄4 teaspoon each salt and pepper
2 cups shredded cabbage or lettuce
2 cups chopped vegetables (try tomatoes, cucumber, carrots, corn, green onions, celery, avocado)
1⁄2 cup low-fat ranch dressing
1⁄2 cup salsa

Directions

1. Season fish with salt and pepper. Cook by your favorite method until it appears opaque and flakes apart easily (see Notes).
2. Mix cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
3. Refrigerate leftovers within 2 hours.

Notes

• Cook fish:
  • In a Skillet - Spray or lightly oil a skillet.  Add seasoned fish and cook over medium heat (300 degrees in an electric skillet) until flesh starts to appear white.  Turn fish over and cook until it flakes easily.
  • In the Oven - Put seasoned fish in a baking pan and cover with foil. Bake in a 350 degree oven until fish flakes.
  • Under a Broiler - Place seasoned fish on a broiler pan.  Broil several inches from the heat until the fish is opaque throughout and flakes easily.
  • To make tacos instead of salad: Warm tortillas. Layer cabbage or lettuce, vegetables of your choice, and fish on the tortilla. Drizzle with ranch dressing and salsa. Fold in half.

Fish and Spinach Bake

Fish and Spinach Bake

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 16 ounces of fish with vegetables
Serving Size 2 ounces of fish with vegetables

Ingredients

1 package (10 ounces) frozen spinach, thawed
1⁄4 teaspoon each salt and pepper
1 pound fish filets (thawed if frozen)
1 teaspoon Creole or Cajun seasoning blend
1 large tomato, diced
4 green onions, sliced

Directions

1. Preheat oven to 350 degrees.
2. Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9 x 13-inch baking dish. Sprinkle with salt and pepper.
3. Arrange fish filets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
4. Cover the baking dish with foil and bake for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily.
5. Refrigerate leftovers within 2 hours.

Notes

• Try any kind of fish or even chicken.  
• Change the flavor by adding lemon juice or lemon pepper.  
• Try salsa instead of fresh tomato and green onion

Fabulous Fig Bars

Fabulous Fig Bars

Prep time: 45 minutes
Cooking time: 30 minutes
Makes: 24 bars (about 2.5 x 2 inches)
Serving Size 1 bar (about 2.5 x 2 inches)

Ingredients

16 ounces stemmed, chopped dried figs
1⁄2 cup chopped walnuts
1⁄3 cup sugar
1⁄4 cup orange juice (juice from 1/2 orange)
2 Tablespoons hot water
1⁄2 cup margarine or butter, softened
1 cup packed brown sugar
1 large egg
1 1⁄2 cups all-purpose flour
1⁄2 teaspoon baking soda
1 1⁄4 cups old fashioned rolled oats

Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a 9x13-inch baking pan.
2. Combine figs, walnuts, sugar, orange juice and hot water in a mixing bowl and set aside.
3. Mix together margarine and brown sugar until creamy. Add egg and mix until smooth.
4. Mix flour and baking soda. Stir into egg mixture. Blend in oats to make soft dough.
5. Reserve 1 cup of dough for topping. With floured fingertips, press the remaining dough into a thin layer on the bottom of baking pan.
6. Spread fig mixture evenly over the dough. Crumble reserved dough over top, allowing fig mixture to show.
7. Bake 30 minutes or until golden brown. Cool completely in baking pan. Cut into 24 bars (about 2.5 x 2 inches)

Easy Meatballs

Easy Meatballs

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 24 meatballs
Serving Size 3 meatballs

Ingredients

1 pound lean ground beef (15% fat)
1⁄2 cup uncooked brown or white rice
2⁄3 cup nonfat or 1% milk
1 egg, slightly beaten
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup shredded carrot
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

SAUCE

1 can (10.5 ounces) condensed soup (try tomato, cream of mushroom or other flavors)
3⁄4 cup nonfat or 1% milk

Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a shallow baking dish (9" x 13" x 2") with cooking spray.
2. Combine beef, rice, milk, egg, onion, carrot, salt and pepper. Use a spoon to form 24 meatballs and place in baking dish.
3. Combine soup and milk. Mix well. Pour sauce over meatballs.
4. Cover pan tightly with foil. Bake for 1 hour.
5. Refrigerate leftovers within 2 hours.

Notes

• Try using uncooked quick cooking or old fashioned rolled oats instead of rice

Crustless Pumpkin Pie

Crustless Pumpkin Pie

Prep time: 1 1⁄2 hours
Makes: 8 slices
Serving Size 1 slice

Ingredients

3⁄4 cup sugar
2 eggs
1⁄2 cup Master Mix or baking mix*
1 can (15 ounce) pumpkin
1 can (12 ounce) non-fat evaporated milk
3 1⁄2 teaspoons pumpkin pie spice
2 teaspoons vanilla

Directions

1. Preheat oven to 350 degrees F. Lightly oil or spray a 9-10” pie plate.
2. Combine all Ingredients in a medium bowl or a blender.
3. Beat 2 minutes with mixer until smooth or blend one minute on high.
4. Pour into pie plate.
5. Bake 55-65 minutes, or until knife inserted into center comes out clean.
6. Cool slightly and refrigerate. Serve cold.
7. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have baking mix on hand, substitute 1/2 cup flour, 3/4 teaspoon baking powder, 1/4 teaspoon salt and 1 1/2 teaspoons oil.
• No pumpkin pie spice? Use 2 teaspoons cinnamon, 1 teaspoon ground ginger and 1/2 teaspoon nutmeg.
• Serve with whipped topping or low fat vanilla yogurt

Crispy Parmesan Baked Fish

Crispy Parmesan Baked Fish

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/8 of Recipe

Ingredients

3⁄4 cup plain bread crumbs
1⁄4 cup grated parmesan cheese
1⁄4 teaspoon ground thyme
1⁄4 teaspoon onion powder
1⁄8 teaspoon paprika
3⁄4 cup non-fat or 1% milk
2 pounds fish fillets (try any white fish)

Directions

1. Preheat oven to 500 degrees F. Lightly spray or a baking sheet with cooking spray.
2. In a small bowl, mix together bread crumbs, parmesan cheese, thyme, onion powder and paprika.
3. Place crumbs on a flat plate or sheet of wax paper.
4. Dip the fish fillets in milk then press into the crumb mixture to coat all sides. Discard leftover bread crumbs and milk.
5. Place fish on the baking sheet in a single layer. Bake until the fish is opaque and flakes easily in the thickest part, about 15 minutes depending on thickness of fish.
6. Refrigerate leftovers within 2 hours.

Notes

• Use leftover cooked fish to make fish tacos or add to salads

Chicken and Dumpling Casserole

Chicken and Dumpling Casserole

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

Ingredients

3 Tablespoons oil
1 cup chopped onion (about 1 medium)
1 cup chopped carrots (about 2 small)
1 cup chopped celery (about 2 stalks)
3 cups low sodium chicken broth (see Notes)
3 Tablespoons flour
2 cups cooked chicken, bite sized
1 cup frozen peas
salt and pepper (try 1/4 to 1/2 teaspoon)

DUMPLINGS
1 cup flour
2 teaspoons baking powder
1⁄4 teaspoon salt
1 egg
1⁄3 cup non-fat or 1% milk

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and saute onions, carrots and celery until soft.
2. Add a small amount of unheated broth to the flour and stir until smooth. Slowly mix in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.
3. Add the chicken, peas, salt and pepper. Heat on low while making dumplings.
4. Dumplings: sift the flour, baking powder and salt together into a mixing bowl.
5. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.
6. Pour the chicken mixture into a lightly oiled or sprayed casserole dish. Drop dumpling dough by spoonfuls onto chicken mixture. (makes about 8 dumplings)
7. Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.
8. 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

Chicken and Black Bean Salsa Burritos

Chicken and Black Bean Salsa Burritos

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 4 burritos
Serving Size 1/2 burrito

Ingredients

1 can (15 ounces) black beans, drained and rinsed
2 green onions, chopped
1 Tablespoon lemon juice
1⁄4 teaspoon ground cumin
1⁄2 teaspoon salt, divided in half
4 boneless, skinless chicken breasts
1⁄4 teaspoon chili powder
1⁄4 teaspoon ground black pepper
1⁄2 cup pepper jack cheese, grated
4 (9 inch) flour tortillas

Directions

1. Preheat oven to 350 degrees.
2. Combine the beans, green onions, lemon juice, cumin, and 1/4 teaspoon of the salt in a small bowl.
3. Rub the chicken breasts with the chili powder, pepper and the remaining 1/4 teaspoon salt.
4. Cook the chicken in a skillet over medium-high heat (350 degrees in an electric skillet) for 5 minutes. Turn and cook until done, 4-5 minutes longer.
5. Let chicken cool; slice into strips or chunks.
6. Divide cheese evenly between tortillas. Top the cheese with equal amounts of chicken and black bean salsa mixture.
7. Roll up the burritos and wrap each one in foil.
8. Bake burritos until the cheese melts, about 15 minutes.
9. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra 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

Baked Bean Medley

Baked Bean Medley

Prep time: 15 minutes
Cooking time: 1 1⁄2 hours
Makes: 8 cups
Serving Size 1/2 cup

Ingredients

6 slices bacon
1 cup chopped onion
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (15 ounces) pinto beans, drained and rinsed
1 can (15 ounces) great northern beans, drained and rinsed
1 can (16 ounces) kidney beans, drained and rinsed
1 can (15 ounces) garbanzo beans, drained and rinsed
1 can (15 ounces) pork and beans
3⁄4 cup ketchup
1⁄4 cup molasses
1⁄4 cup brown sugar
2 Tablespoons worcestershire sauce
1 Tablespoon prepared mustard
1⁄4 teaspoon pepper

Directions

1. Preheat oven to 375 degrees.
2. Cut bacon into bite sized pieces and place in skillet. Cook over medium heat (300 degrees in an electric skillet) until evenly browned. Remove from pan and set aside.
3. Drain skillet, reserving 1 teaspoon of drippings. Add onion and garlic. Cook until onion is tender. Remove from skillet and add to bacon. Discard remaining drippings.
4. Mix beans with bacon, onion, and garlic. Stir in remaining Ingredients.
5. Transfer to a 9x12 baking dish or 3 quart casserole dish. Bake in a preheated oven for 1 hour.
6. Refrigerate leftovers within 2 hours.

Notes

• Use any mix of beans you have.
• Cook your own dry beans.  One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• No bacon? Use 1 teaspoon cooking oil to saute vegetables

Beef and Broccoli

Beef and Broccoli

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

3⁄4 pound lean ground beef
1⁄4 teaspoon ground ginger
3⁄4 teaspoon garlic powder
2 Tablespoons brown sugar
1⁄4 cup low-sodium soy sauce
2 teaspoons cornstarch
1 Tablespoon sesame oil
1⁄4 teaspoon red pepper flakes
1⁄2 cup water
4 cups broccoli, chopped (fresh or frozen)
3 cups cooked bulgur

Directions

1. Sauté beef, ginger, and garlic powder in a skillet over medium-high heat until meat is browned.
2. In a bowl, mix sugar, soy sauce, cornstarch, sesame oil, pepper flakes and water.
3. Add sauce to beef and cook for 5 minutes. Add broccoli and cook until tender.
4. Serve over cooked bulgur.
5. Refrigerate leftovers within 2 hours

Chicken Cabbage Stir-Fry

Chicken Cabbage Stir-Fry

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 chicken breast halves
1 teaspoon oil
3 cups green cabbage, shredded (1/2 head)
1 Tablespoon cornstarch
1⁄2 teaspoon ground ginger
1⁄4 teaspoon garlic powder or 1 clove garlic finely chopped
1⁄2 cup water
1 Tablespoon soy sauce

Directions

1. Cut chicken breasts into strips.
2. Heat oil in a skillet over medium-high heat (350 degrees in an electric skillet).
3. Add chicken strips and stir fry, turning constantly until done.
4. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5. Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth.
6. Stir sauce into chicken/cabbage mixture.
7. Cook until sauce has thickened and chicken is coated, about 1 minute.
8. Refrigerate leftovers within 2 hours.

Notes

• Add bell peppers or carrots to stir fry for color.
• Try stir fry with broccoli

Rice Salad

Rice Salad

Prep time: 10 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 cups cooked brown rice, cooled
1⁄4 cup chopped celery
1 apple, chopped (about 1 ½ cups)
1⁄4 cup raisins
2 Tablespoons chopped almonds
1⁄2 cup low-fat plain yogurt
2 teaspoons orange juice
2 teaspoons sugar

Directions

1. Combine rice, celery, apple, raisins, and almonds in a medium bowl and mix well.
2. Combine yogurt, orange juice, and sugar and stir until sugar dissolves.
3. Pour the yogurt mixture over the rice mixture and mix well. Cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Add any of your favorite fruits for variety.
• Make this a whole grain recipe by using brown rice instead of white rice

Pinto Bean Dip

Pinto Bean Dip

Prep time: 5 minutes
Makes: 28 tablespoons
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) pinto beans, rinsed and drained
1 can (4 ounces) mild jalapeño peppers
1 Tablespoon vegetable oil
1 Tablespoon barbecue sauce or ketchup
1 Tablespoon water
1⁄2 teaspoon onion powder
1⁄8 teaspoon each salt and pepper

Directions

1. For a smooth dip, place Ingredients in a blender and blend until smooth.
2. For a chunky dip, mash beans well with a fork or potato masher, stir in remaining Ingredients.
3. Add additional water as needed for desired consistency.
4. Refrigerate leftovers within 2 hours.

Notes

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

Farmers Market Salsa

Farmers Market Salsa

Prep time: 15 minutes
Makes: 64 tablespoons
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup corn (canned and drained, frozen, or fresh cooked)
1 can (15 ounces) black beans, drained and rinsed
1 cup fresh diced tomatoes
1⁄2 cup diced onion
1⁄2 cup diced green pepper
2 Tablespoons lime juice
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1⁄2 cup picante sauce

Directions

1. Combine all Ingredients in a large bowl. Chill until serving time.
2. Drain before serving.
3. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Very Berry Muesli (‘mew-slee’)

Very Berry Muesli (‘mew-slee’)

Prep time: 5 minutes
Makes: 5 cups
Serving Size 1 cup
Chill Time: 6 to 12 hours

Ingredients

1 cup low fat fruit yogurt
1 cup old fashioned rolled oats (raw)
1⁄2 cup non-fat or 1% milk
1⁄2 cup dried fruit (try raisins, apricots, dates)
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])
1⁄2 cup frozen blueberries
1⁄4 cup chopped, toasted walnuts

Directions

1. In medium bowl, mix oats, yogurt, and milk.
2. Cover and refrigerate for 6 to 12 hours.
3. Add dried and fresh fruit, and mix gently.
4. Serve scoops of muesli in small dishes. Sprinkle each serving with chopped nuts.
5. Refrigerate leftovers within 2 hours.

Notes

• Muesli makes a delicious breakfast. Try drizzling with milk.
• Substitute any frozen, canned/drained, or fresh chopped fruit for apples and blueberries.
• Flavor boosters: cinnamon, grated orange peel.

Peanut Butter Yogurt Dip

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Makes: 12 tablespoons
Serving Size 2 tablespoons

Ingredients

1⁄2 cup nonfat plain yogurt
1⁄4 cup peanut butter
3⁄4 teaspoon cinnamon (optional)

Directions

1. In a small bowl, mix together yogurt and peanut butter. Add cinnamon, if desired.
2. Serve with slices of fruit or vegetables.
3. Refrigerate leftovers within two hours.

Notes

• To avoid peanut butter, try sunflower seed butter.

Mediterranean Tuna Salad

Mediterranean Tuna Salad

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

Ingredients

3 cans (5 ounces each) tuna in water, drained
1 cup carrot, peeled and coarsely grated (about 2 medium carrots)
2 cups diced cucumber
1 1⁄2 cups peas, canned and drained or thawed from frozen
3⁄4 cup low-fat Italian salad dressing

Directions

1. Place drained tuna in a medium bowl. Use a fork to break apart chunks of tuna.
2. Add carrot, cucumber, peas and salad dressing. Mix well.
3. Serve immediately or make ahead, cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

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.