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

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.

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

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.