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.

Veggie Stew

Veggie Stew

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

Ingredients

1 Tablespoon vegetable oil
1⁄2 cup diced onion (1/2 medium onion)
2 stalks celery, chopped
2 carrots, sliced in 2” sticks
1 can (about 15 ounces) diced tomatoes, with juice
1 medium potato, diced
1 zucchini (sliced 1/4 inch thick)
2 Tablespoons parsley, minced
1 cup water
1 teaspoon vegetable broth granules (or 1 bouillon cube)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a deep pot heat 1 Tablespoon of oil.
2. Add onions and celery and sauté until they are soft.
3. Add the rest of the vegetables, 1 cup water and vegetable broth granules.
4. Season with salt and pepper.
5. Cover and simmer slowly for 30 minutes or until carrots and potatoes are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• If stew gets too dry, add more water.

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.

Sweet Potato Pumpkin Soup

Sweet Potato Pumpkin Soup

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

Ingredients

1 teaspoon vegetable oil
1 cup chopped onion
1 teaspoon ground ginger
1⁄2 teaspoon curry powder
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground nutmeg
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups sweet potato, peeled and cubed
2 cups low-sodium, fat free chicken broth or vegetable broth (see Notes)
1 1⁄2 cups water
1 can (15-ounce) pumpkin
1 cup non-fat or 1% milk
3 Tablespoons reduced fat sour cream

Directions

1. Heat oil in large pot over medium-high heat.
2. Add onion and sauté for 3 minutes.
3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
4. Stir in the sweet potato, broth, water, and pumpkin and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
5. Stir in the milk until heated through (don’t boil).
6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
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.

Spring Fling Chowder

Spring Fling Chowder

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

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces
1 large potato, peeled and diced
3 cups low-sodium chicken or vegetable broth (or use water) (see Notes)
1 can (15 ounces) cream-style corn
1 cup peas, frozen or canned and drained
salt and pepper to taste
1⁄2 cup grated cheddar cheese

Directions

1. Heat oil in large pot over medium heat (300 degrees in an electric skillet). Sauté onion, asparagus and potato until soft, about 10 minutes.
2. Add chicken or vegetable broth and corn. Cover and simmer until potato is tender, about 10 minutes.
3. Add peas and simmer 2 to 3 more minutes.
4. Season with salt and pepper, if desired. Top with cheese and serve warm.
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.
• Try using fresh or frozen broccoli instead of asparagus.
• Try using canned green beans or diced tomatoes instead of peas.

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.

Hot Apple Orange Cider

Hot Apple Orange Cider

Prep time: 5 minutes
Cooking time: 2 hours
Makes: 12 cups
Serving Size 1 cup

Ingredients

64 fluid ounces 100% apple juice (8 cups)
32 fluid ounces water (4 cups)
2 oranges
12 whole cloves
2 allspice peppercorns
6 cinnamon sticks

Directions

1. In a 4 quart stock pot, add apple juice, water, oranges (cut in half) and all the spices.
2. Bring to a boil and simmer for 2 hours.
3. Serve hot and enjoy!
4. Refrigerate leftovers within 2 hours.

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.

Beef Barley Soup

Beef Barley Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat or less)
1 large carrot, diced, about 1 cup
1 small onion, diced, about 1 cup
2 stalk celery, diced, about 1 cup
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
8 cups water
2 teaspoons beef bouillon
1 can (14.5 ounce) diced tomatoes with juice
1 cup uncooked barley
1⁄2 teaspoon pepper

Directions

1. In large sauce pot, cook ground beef over medium heat. Drain fat.
2. Add carrots, onion, celery, and garlic; stir often and cook for about 5 minutes.
3. Add 8 cups of water, bouillon, tomatoes with juice, barley, and pepper. Bring to a boil.
4. Cover and reduce heat to a low boil. Cook for about 30 minutes.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Add 1 cup sliced mushrooms with tomatoes.
• Add 1 cup chopped kale or other greens with tomatoes.

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.

Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
2. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
4. Garnish with chives if desired.
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.
• Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
• Honey is not recommended for children under 1 year old.

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.

Pasta with Greens and Beans

Pasta with Greens and Beans

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

Ingredients

8 ounces pasta (try penne)
1 Tablespoon vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
10 ounces frozen spinach
1 can (15 ounces) diced tomatoes with juice
1 can (15 ounces) white beans, drained and rinsed
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1⁄2 cup grated parmesan cheese

Directions

1. Cook pasta according to package Directions. Set aside.
2. Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees in an electric skillet) until soft.
3. Add spinach, tomatoes with juice, drained beans, salt, and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
4. Add drained pasta and parmesan to spinach mixture. Toss well and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute cleaned and chopped fresh spinach (about 6 cups).
• Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.