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.

Burrito Soup

Burrito Soup

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 onion, chopped
2 zucchini, chopped
1 Tablespoon oil
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn
1 can (15.5 ounces) black beans, reduced sodium
2 Tablespoons taco seasoning

Directions

1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2 hours.

Notes

• The more vegetables you add, the more nutrients! Try adding some of your favorites.
• Freeze leftovers for another meal.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cheesy Potato Soup

Cheesy Potato Soup

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 medium onion, chopped (about 1 cup)
1⁄4 cup celery, chopped
1 teaspoon oil
2 cups potatoes, peels and diced bite size
2 cups chicken broth
1⁄4 teaspoon pepper
3 Tablespoons cornstarch
1 1⁄2 cups nonfat or 1% milk, divided
1 cup (4 ounces) reduced-fat cheddar cheese, shredded
1 Tablespoon bacon bits or 1 slice bacon, cooked and crumbled

Directions

1. In a large saucepan over medium-high heat, sauté onions and celery in oil until onions are clear.
2. Add the potatoes, broth, and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 to 25 minutes or until the potatoes are tender.
3. In a small bowl, stir together cornstarch and ¼ cup of milk until smooth. Add remaining milk. Stir into the potato mixture.
4. Cook and stir until thickened and heated through, about 5 minutes. Do not boil.
5. Remove from heat. Stir in cheese until melted. Top with bacon bits. Serve warm.
6. Refrigerate leftovers within 2 hours.

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

Chicken, Broccoli & Cheese Skillet Meal

Chicken, Broccoli & Cheese Skillet Meal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

2 whole skinless, boneless chicken breasts (1 1/2 pounds) cut in 1" cubes
2 teaspoons oil
1 1⁄2 cups or more chopped broccoli, fresh or frozen
1 can (14.5 ounces) low sodium chicken broth (see Notes)
1 can (10.5 ounces) low sodium condensed cream of chicken soup
1 teaspoon pepper
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups small shell pasta, uncooked
1 cup (4 ounces) cheddar cheese, shredded

Directions

1. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink, about 2-3 minutes.
2. Add broccoli, broth, soup, pepper, garlic and pasta. Bring to a boil.
3. Reduce heat to lowest setting, cover, and simmer for 15-20 minutes, or until pasta is tender.
4. Stir occasionally to prevent sticking.
5. Check near the end of cooking and add a small amount of water, if needed.
6. Add cheese during last two minutes.
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.
• Try whole wheat pasta when available

Easy Skillet Chili

Easy Skillet Chili

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

1 pound lean ground meat - beef, chicken, or turkey (15% fat)
1 onion, chopped (about 1 cup)
2 teaspoons chili powder
1 can (14.5 ounces) tomatoes, chopped with juice
2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
1 can (10.5 ounces) condensed tomato soup

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown meat and onion.  Cook on medium-low heat (275 degrees in an electric skillet) for 5 minutes. Stir often. Drain grease from pan.
2. Add chili powder and stir. Cook for 3-5 minutes.
3. Add tomatoes, drained beans, and tomato soup.
4. Add 1 soup can of water; stir and simmer for at least 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Spice up your Easy Skillet Chili by adding diced green chilies, diced hot peppers, sautéed fresh mushrooms, sautéed fresh garlic, hot pepper sauce, frozen or canned corn, or extra chili powder.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

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 Lentils and Pasta

Indian Lentils and Pasta

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 cups water
2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
1 can (15 ounces) diced tomatoes, with juice
1 large onion, chopped
1 Tablespoon vegetable oil
1⁄2 cup dry lentils, rinsed
1 teaspoon ground cumin
1 teaspoon turmeric
1⁄4 teaspoon red pepper flakes (optional)
1⁄2 cup orzo or tiny pasta
1⁄4 cup fresh cilantro, chopped

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
5. Sprinkle with cilantro and serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve topped with light sour cream or plain non-fat yogurt.

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

One Pan Spaghetti

One Pan Spaghetti

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

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 medium onion, chopped
3 1⁄2 cups water
1 can (15 ounces) tomato sauce
2 teaspoons dried oregano
1⁄2 teaspoon sugar
1⁄2 teaspoon garlic powder or 2 garlic cloves
1⁄2 teaspoon rosemary
1⁄4 teaspoon pepper
2 cups (12 ounces) broken spaghetti
1 cup (4 ounces) shredded parmesan cheese

Directions

1. Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet). Drain fat.
2. Stir in water, tomato sauce, and spices. Bring to a boil.
3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
4. When spaghetti is tender, top with grated cheese.
5. Refrigerate leftovers within 2 hours.

Notes

• Try ground turkey or small cooked shrimp for the meat.
• Try whole-wheat pasta to increase fiber.
• Use cheddar cheese in place of parmesan

One-Pan Chicken Alfredo

One-Pan Chicken Alfredo

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

Ingredients

1 large chicken breast, cubed (about one cup)
2 Tablespoons oil
2 Tablespoons flour
1 3⁄4 cups chicken broth
1 3⁄4 cups nonfat or 1% milk
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon dried basil
3 cups dry penne pasta
2 cups broccoli, chopped (fresh or frozen)
1 cup grated parmesan cheese

Directions

1. In a skillet over medium-high heat, brown chicken in oil.
2. Add flour, broth, milk, spices and pasta to skillet and stir well.
3. Bring to a boil; cover; reduce heat; simmer until pasta is almost tender, stirring occasionally.
4. Add broccoli, cover, and cook until broccoli is tender.
5. Remove from heat and stir in cheese.
6. Refrigerate leftovers within 2 hours.

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

Whole Wheat Blueberry Muffins

Whole Wheat Blueberry Muffins

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)

Directions

1. Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
2. Mix the flour, sugar, salt and baking powder in a large bowl.
3. In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid Ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
4. Fill each muffin cup about 3/4 full.
5. Bake about 20 minutes, or until the muffin tops are golden brown.  A toothpick inserted into the center of the muffin should come out moist but without batter.

Notes

• To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months.  Buy amounts that you can use within those lengths of time.
• To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount

Veggie Quiche Muffins

Veggie Quiche Muffins

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

3⁄4 cup low fat cheddar cheese, shredded
1 cup green onion or onion, chopped (1 medium onion)
1 cup broccoli, chopped
1 cup tomatoes, diced
2 cups nonfat or 1% milk
4 eggs
1 cup baking mix (for biscuits or pancakes)
1 teaspoon italian seasoning (or dried leaf basil and oregano)
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

Directions

1. Heat oven to 375 degrees. Lightly spray or oil 12 muffin cups.
2. Sprinkle cheese, onions, broccoli and tomatoes in muffin cups.
3. Place remaining Ingredients in a bowl and beat until smooth. Pour egg mixture over other Ingredients in muffin cups.
4. Bake until golden brown or until knife inserted in center comes out clean, 35-40 minutes. Cool 5 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Try chopped zucchini or mushrooms as part of the vegetables
• Use any variety of cheese your family enjoys
• Bake in a pie pan instead of muffin cups (baking time will be longer)

Sweet Carrot Bread or Muffins

Sweet Carrot Bread or Muffins

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 12 slices or muffins
Serving Size 1 slice or 1 muffin

Ingredients

1 cup sliced carrots (about 1 can (14.5 ounces) or 2 to 3 fresh carrots)
2⁄3 cup packed brown sugar
1 egg, lightly beaten
1 cup nonfat or 1% milk
1 teaspoon cinnamon
2 cups baking mix (biscuit or pancake mix)
3⁄4 cup raisins or other dried fruit (optional)

Directions

1. Preheat oven to 350 degrees. Prepare baking pans. If making a loaf, lightly spray or oil and flour a 9x5 bread pan. If making muffins, lightly oil or spray a muffin tin.
2. Cook carrots until they are very soft.
3. Fresh - Steam or boil.
4. Frozen - Follow package Directions or microwave, steam or boil.
5. Canned - Rinse and drain.
6. Mash carrots well with a fork or potato masher, or use a blender or food processer to puree until smooth.
7. In large bowl, mix carrots with brown sugar, egg, and milk until well blended. Add remaining Ingredients and mix well.
8. Pour batter into prepared bread pans or fill 12 muffin cups about 2/3 full.
9. Bake bread for 50 minutes or muffins for 18 to 20 minutes, until a fork or knife inserted in center comes out clean.
10. Let cool slightly then remove from pans. Cool completely then store in an air-tight container at room temperature.

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

Spinach and Black Bean Enchiladas

Spinach and Black Bean Enchiladas

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 8 enchiladas
Serving Size 1/2 enchilada

Ingredients

1 package (10 ounces) frozen spinach, thawed
1 can (15 ounces) black beans, drained and rinsed
1 1⁄2 cups corn (thawed from frozen or canned and drained)
3 green onions, thinly sliced
1⁄3 cup chopped cilantro
2 cups shredded low-fat mozzarella cheese
1 can (28 ounces) enchilada sauce (about 3 cups) (see Notes)
8 whole wheat flour tortillas (7"-8")

Directions

1. Preheat oven to 375 degrees. 
2. Drain all excess moisture from thawed spinach.
3. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1 ½ cups of cheese.
4. Lightly spray a 9x13 inch baking dish, and add a small amount enchilada sauce to coat the bottom.
5. Fill tortillas with spinach mixture.  Roll up tightly and place seam side down in the baking dish.
6. Pour remaining sauce over the enchiladas and sprinkle remaining ½ cup of cheese on top.
7. Bake for 20 minutes, or until enchiladas are heated through and cheese is bubbly.  Serve warm.
8. Refrigerate leftovers within 2 hours.

Notes

• Try corn tortillas instead of whole wheat flour tortillas.
• Serve enchiladas with your favorite hot sauce or salsa.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• 1 cup corn (canned and drained, frozen, or fresh cooked).
• Make your own enchilada sauce!
  • ¼ cup tomato paste
  • ¼ cup flour
  • 2 teaspoons cumin
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon chili powder
  • 1/8 teaspoon pepper
  • 3 cups low sodium vegetable broth
• Combine tomato paste, flour, cumin, garlic powder, onion powder, chili powder and pepper in a saucepan and cook for 1 to 2 minutes, stirring constantly.
• Add vegetable broth and bring to a boil. Reduce heat to low and simmer for 6 to 8 minutes, or until slightly thickened.
• Refrigerate leftovers within 2 hours.

Potato Nachos

Potato Nachos

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

Ingredients

1 pound small red potatoes, skins on
2 teaspoons oil or cooking spray
8 ounces lean ground turkey (15% fat)
1⁄2 teaspoon chili powder
1⁄2 cup reduced fat shredded cheddar cheese
1 cup lettuce, shredded
1 medium tomato, diced
3⁄4 cup cucumber, peeled and diced
1 Tablespoon cilantro, chopped
3⁄4 cup salsa

Directions

1. Slice potatoes into small circles about 1/4 inch thick.
2. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
3. Arrange slices on a baking sheet in a single layer. Bake in the oven at 450 degrees for 25-30 minutes, depending on desired darkness.
4. Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring over medium heat (300 in an electric skillet) for 8-10 minutes or until turkey browns.
5. Remove potatoes from the oven.
6. Transfer baked potatoes to a casserole dish or an oven-safe dish. Top with turkey and sprinkle with cheese. Put back in the oven to melt the cheese, about 2 minutes.
7. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa.
8. Refrigerate leftovers within 2 hours

Oven French Toast

Oven French Toast

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 slices
Serving Size 2 slices

Ingredients

4 eggs or 8 egg whites
12 slices whole grain bread
1 cup non-fat or 1% milk
1⁄4 cup packed brown sugar
1 teaspoon vanilla
powdered sugar (optional)

Directions

1. Preheat oven to 325 degrees.
2. Lightly spray a cookie sheet with sides or two 9x13 inch pans with cooking spray.
3. Lay the slices of bread flat on the pan with the sides touching.
4. Beat egg, milk, brown sugar, and vanilla until very well blended.
5. Pour mixture over bread. Turn each slice over to ensure both sides are wet.
6. Cover and refrigerate overnight or bake immediately for 30 minutes.
7. Serve hot. Sprinkle lightly with powdered sugar (optional). Top with applesauce, fresh fruit or yogurt.
8. Refrigerate leftovers within 2 hours.

Notes

• Serve with applesauce or yogurt.
• Add your favorite berries to the top for some color and a yummy taste