Pasta Ratatouille

Pasta Ratatouille

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

8 ounces uncooked pasta (try rotini, penne or bow tie noodles)
2 Tablespoons vegetable oil
1⁄2 cup chopped onion (1⁄2 medium onion)
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1 medium green bell pepper, chopped
1 small zucchini, cubed
1 small eggplant, cubed
2 medium tomatoes, cubed
3⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 teaspoon dried basil
1 cup shredded cheese

Directions

1. Cook pasta according to package Directions. Drain and set aside.
2. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook until soft.
3. Add bell pepper, zucchini, and eggplant. Cook about 10 to 12 minutes.
4. Stir in tomatoes, salt, pepper and basil. Cook another 2 to 4 minutes or until heated through.
5. Serve over pasta and top with cheese.
6. Refrigerate leftovers within 2 hours

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

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.

Minestrone Soup

Minestrone Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 medium onion, chopped
1 stalk celery, diced
1 large carrot, sliced
2 Tablespoons oil
1 large potato, peeled and chopped
1 can (15 ounces) chopped tomatoes
2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see Notes)
1 can (15 ounces) kidney beans, drained
1 teaspoon dried basil
1⁄2 cup uncooked macaroni
2 small zucchini, sliced
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
2. Add potato, tomatoes, broth, beans and basil.
3. Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
4. Add macaroni and zucchini. Cook another 15 minutes.
5. Taste and adjust seasoning with salt and pepper.
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.
• Use any vegetables you have on hand.
• Add cooked meat if desired.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
3. Add all the remaining Ingredients to soup pan.
4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cheesy Beef Pasta

Cheesy Beef Pasta

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 onion, diced (about 1 cup)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 small zucchini, chopped (about 1 1/2 cups)
1 jar (24 to 26 ounces) tomato based pasta sauce
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄4 teaspoon hot red pepper flakes (optional)
12 ounces rotini pasta (about 4 cups)
2 ounces shredded cheddar cheese (about 1/2 cup)
6 ounces shredded mozzarella cheese (about 1 1/2 cups)

Directions

1. In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees in an electric skillet) until meat is browned and broken into pieces. Drain any fat.
2. Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees in an electric skillet) for 15 minutes.
3. Cook the pasta in boiling water according to package Directions.
4. Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.

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

Pumpkin Ricotta Stuffed Shells

Pumpkin Ricotta Stuffed Shells

Prep time: 20 minutes
Cooking time: 45 minutes
Makes: 12 shells
Serving Size 2 shells

Ingredients

12 jumbo pasta shells (1/2 of 12 ounce package)
1 1⁄4 cups fat-free ricotta cheese
3⁄4 cup pumpkin puree
1⁄2 cup Parmesan cheese, grated
1⁄2 teaspoon garlic powder or 2 cloves garlic
2 Tablespoons dried basil
1⁄4 teaspoon ground sage
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1 cup pasta sauce

Directions

1. Cook pasta shells according to package Directions. Drain, separate onto baking sheet and let cool.
2. In a medium bowl, stir together ricotta, pumpkin, Parmesan, and spices. Reserve 1 Tablespoon Parmesan for topping.
3. Preheat oven to 350 degrees. Choose a baking dish that holds all the shells in a single layer.
4. Spread pasta sauce in the bottom of the baking dish. Fill each shell with about 3 Tablespoons of pumpkin mixture, and place shells close together on sauce in baking dish.
5. Cover pan with foil and bake for 30 minutes. Remove foil, sprinkle with remaining cheese and bake for 15 minutes more.
6. Refrigerate leftovers within 2 hours.

Notes

• Freeze unused pumpkin puree and add to soup, chili or pancake recipes

Fresh Veggie Pizza

Fresh Veggie Pizza

Prep time: 20 minutes
Cooking time: 10 minutes
Makes: 8 wedges
Serving Size 2 wedges

Ingredients

1 package low-fat crescent rolls
4 ounces non-fat cream cheese
1⁄4 cup non-fat mayonnaise
1⁄2 cup non-fat sour cream
1⁄2 teaspoon dried basil (or thyme)
1⁄2 cup broccoli, chopped
1⁄2 cup cauliflower, chopped
1⁄4 cup green pepper, finely chopped
1⁄2 cup carrot, finely chopped
1⁄3 cup low-fat shredded cheddar cheese

Directions

1. Heat oven to 350° F.
2. Unroll the crescent rolls and place them on a baking sheet to bake. Bake for 10 minutes.
3. Mix together the cream cheese, mayonnaise, sour cream and basil until smooth.
4. Spread mixture on the cooled crescent rolls.
5. Sprinkle the chopped vegetables and shredded cheddar cheese on top of the cream cheese mixture. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Try substituting whole wheat flour tortillas for crescent rolls.
• Use vegetables that are in season and lower in cost

Zucchini Salad

Zucchini Salad

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

Ingredients

1 teaspoon oil
2 Tablespoons lemon juice
1⁄4 teaspoon dried oregano or basil
1⁄4 teaspoon each salt and pepper
5 cups zucchini rounds (about 4 small zucchini)
1⁄2 cup red or sweet onion (sliced thinly or chopped small)
1⁄4 cup shredded or grated Parmesan cheese

Directions

1. Mix oil, lemon juice, oregano or basil, salt and pepper together in large bowl.
2. Add zucchini, onion and cheese. Mix gently. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

Creamed Green Beans and Potatoes

Creamed Green Beans and Potatoes

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

2 Tablespoons vegetable oil
2 Tablespoons flour
1⁄4 teaspoon basil
1⁄4 teaspoon rosemary
1⁄4 teaspoon salt
pepper to taste
1 cup non-fat or 1% milk
2 cups frozen green beans
2 cups cooked new potatoes
1⁄2 cup sliced mushrooms

Directions

1. Heat oil in a small saucepan; blend in flour.
2. Slowly add basil, rosemary, salt, pepper, and milk.
3. Cook and stir constantly until thickened.
4. Add beans, potatoes, and mushrooms and heat through.
5. Refrigerate leftovers within 2 hours.

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

Veggie Skillet Eggs

Veggie Skillet Eggs

Prep time: 5 minutes
Cooking time: 5 minutes
Yield: 8 servings
Serving Size 1 wedge

Ingredients

6 medium or large eggs
1⁄4 teaspoon pepper
1⁄2 teaspoon oregano or basil
1⁄3 cup shredded cheese (1 1/2 ounces)
2 teaspoons oil
1 small onion, chopped (about 2/3 cup)
1 clove garlic, chopped (or 1/8 teaspoon garlic powder)
2 cups fresh, canned or frozen mixed vegetables (green beans, zucchini, peas, corn, broccoli, mushrooms)
1 medium tomato, sliced

Directions

1. Beat eggs with pepper, oregano or basil, and cheese in a medium bowl.
2. Heat oil in a medium skillet. Add onions, garlic, and other vegetables and cook on medium (300 degrees in an electric skillet) until soft.
3. Pour egg mixture over vegetables. With knife or spatula, lift outer edges of eggs so egg mixture flows to the bottom of the pan.
4. Cook until eggs are set, about 6 minutes. Top with tomato slices.
5. Cut into 8 wedges; serve hot.
6. Refrigerate leftovers within 2 hours.