Turkey Stroganoff

Turkey Stroganoff

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

Ingredients

2 teaspoons oil
1 small onion, chopped
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups cooked turkey, 1/2 inch cubes
2 cups water
1 cup non-fat or 1% milk
1 can (10 3/4 ounces) cream of mushroom soup
1 package (10 ounces) frozen peas
2 cups dry macaroni
2 teaspoons dill weed
1⁄4 teaspoon black pepper
1 cup corn flakes
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄2 cup nonfat sour cream

Directions

1. Heat oil in a large frying pan over medium-high heat (350 degrees in an electric skillet) and saute onions until transparent.
2. Add garlic and cook briefly, about 30 seconds.
3. Add turkey, water, milk, soup, and peas; bring to a boil.
4. Add macaroni, dill, and pepper; stir to combine.
5. Cover pan, reduce heat to low (225 degrees in an electric skillet) and cook 10-15 minutes until pasta is tender. Stir occasionally to prevent sticking.
6. While mixture is cooking, crush corn flakes in small bowl, mix in garlic powder and set aside.
7. Just before serving, stir in sour cream and top with corn flake mixture.
8. Refrigerate leftovers within 2 hours

Dry Roasted Garbanzo Beans

Dry Roasted Garbanzo Beans

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 cans (15 ounce) garbanzo beans
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1 teaspoon garlic powder or 4 cloves of garlic
1 teaspoon onion powder
1 teaspoon dried parsley flakes
2 teaspoons dried dill weed
cooking spray

Directions

1. Preheat oven to 400 degrees.
2. Drain garbanzo beans in a strainer and rinse with cool water. Shake strainer to help remove water. Dry beans with paper towels to prevent "popping" in the oven.
3. Mix together salt, pepper, garlic powder, onion powder, parsley and dill weed in a small bowl.
4. Lightly spray a rimmed baking sheet with cooking spray. Pour garbanzo beans onto baking sheet and spread in a single layer.
5. Lightly spray the tops of beans with cooking spray. Sprinkle seasoning mix over the beans. Shake pan to help distribute the seasoning and make sure beans are in a single layer.
6. Place pan on the lowest rack in the oven.  Cook 30-40 minutes.  Gently shake and rotate pan every 10-15 minutes to make sure nothing burns.  Beans are done when crispy and brown. Let cool before serving.

Notes

• 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.

Cucumber and Tomato Salad

Cucumber and Tomato Salad

Prep time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 medium cucumbers, chopped
2 medium roma tomatoes, chopped
1⁄4 cup low fat mayonnaise
1⁄4 cup low fat sour cream
2 Tablespoons dry dill weed

Directions

1. Combine cucumbers and tomatoes in a bowl.
2. Stir mayonnaise, sour cream and dill weed together.
3. Stir sauce into vegetables.
4. Refrigerate leftovers within 2 hours.

Notes

• Use fresh chopped cilantro instead of dill.
• Add 2 cups of thinly sliced radishes.

Cauliflower Salad

Cauliflower Salad

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

Ingredients

4 cups mixed cauliflower and broccoli florets (fresh or frozen)
1 cup celery, diced
1⁄2 cup onion, diced
1⁄4 cup sweet bell pepper, any color
1⁄3 cup lite mayonnaise
1⁄3 cup nonfat plain yogurt
1 Tablespoon prepared mustard
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon dried dill weed

Directions

1. Thaw frozen cauliflower and broccoli and drain liquid. If using fresh vegetables, cook first until barely tender.
2. Combine cauliflower, broccoli, celery, onion and bell pepper in serving bowl.
3. In a small bowl, mix mayonnaise, yogurt, mustard, salt, pepper and dill.
4. Stir dressing gently into salad. Chill before serving.
5. Refrigerate leftovers within 2 hours.

Salmon Salad Mix

Salmon Salad Mix

Prep time: 10 minutes
Makes: 6 servings
Serving Size 1/4 cup

Ingredients

1 can (14.75 ounce) salmon, drained
1⁄4 cup pickle relish (dill or sweet) or chopped pickles
1⁄4 cup plain nonfat yogurt
2 Tablespoons light mayonnaise
2 Tablespoons lemon juice (about 1/2 lemon)

Directions

1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
2. Add relish, yogurt, mayonnaise and lemon juice.
3. Mix together until well combined.
4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
5. Refrigerate leftovers within 2 hours.

Notes

• Small bones are soft after canning. They can be mashed and eaten for more calcium.

Oven-Roasted Radishes with Peas

Oven-Roasted Radishes with Peas

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 servings
Serving Size 1/2 cup

Ingredients

1 bunch radishes, (approximately 10 radishes) washed, trimmed and cut into quarters
2 teaspoons vegetable oil
1⁄4 teaspoon salt
1 cup peas (fresh, thawed from frozen, or canned and then drained)
1⁄4 teaspoon pepper
1 Tablespoon lemon juice
1 teaspoon dried dill (optional)

Directions

1. Preheat oven to 450 degrees.
2. In a rimmed baking sheet, mix radishes with oil, salt and pepper. Roast in the oven for 10 minutes.
3. Sprinkle peas over the radish mixture and roast until peas are heated through.
4. Remove from oven and sprinkle with lemon juice and dill, if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

Cucumber Salad with Tomatoes

Cucumber Salad with Tomatoes

Prep time: 15 minutes
Makes: 6 servings
Serving Size 3/4 cup

Ingredients

2 cups diced cucumbers
1 cup seeded and diced tomato
1⁄4 cup chopped sweet onion
2 cups cooked couscous or rice
2 teaspoons dill weed
1⁄2 cup low-fat italian salad dressing

Directions

1. Toss together the cucumber, tomatoes, onions, couscous or rice, dill weed and salad dressing.
2. For best flavor, chill for 1 hour before serving.
3. Refrigerate leftovers within 2 hours.