Baked Bean Medley

Baked Bean Medley

Prep time: 15 minutes
Cooking time: 1 1⁄2 hours
Makes: 8 cups
Serving Size 1/2 cup

Ingredients

6 slices bacon
1 cup chopped onion
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (15 ounces) pinto beans, drained and rinsed
1 can (15 ounces) great northern beans, drained and rinsed
1 can (16 ounces) kidney beans, drained and rinsed
1 can (15 ounces) garbanzo beans, drained and rinsed
1 can (15 ounces) pork and beans
3⁄4 cup ketchup
1⁄4 cup molasses
1⁄4 cup brown sugar
2 Tablespoons worcestershire sauce
1 Tablespoon prepared mustard
1⁄4 teaspoon pepper

Directions

1. Preheat oven to 375 degrees.
2. Cut bacon into bite sized pieces and place in skillet. Cook over medium heat (300 degrees in an electric skillet) until evenly browned. Remove from pan and set aside.
3. Drain skillet, reserving 1 teaspoon of drippings. Add onion and garlic. Cook until onion is tender. Remove from skillet and add to bacon. Discard remaining drippings.
4. Mix beans with bacon, onion, and garlic. Stir in remaining Ingredients.
5. Transfer to a 9x12 baking dish or 3 quart casserole dish. Bake in a preheated oven for 1 hour.
6. Refrigerate leftovers within 2 hours.

Notes

• Use any mix of beans you have.
• Cook your own dry beans.  One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• No bacon? Use 1 teaspoon cooking oil to saute vegetables

Strawberry Cucumber Salad

Strawberry Cucumber Salad

Prep time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 Tablespoons nonfat or low-fat plain yogurt
4 teaspoons apple cider vinegar
1 Tablespoon honey or brown sugar
1⁄4 teaspoon onion powder
1⁄4 teaspoon prepared mustard
1⁄4 teaspoon salt
1 Tablespoon lemon juice
1 1⁄2 teaspoons oil
3⁄4 teaspoon poppy seeds (optional)
2 cups strawberries, sliced
2 1⁄2 cups cucumber, sliced thinly into rounds

Directions

1. In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds (if using). Mix well.
2. Gently mix the dressing with the strawberries and cucumbers until evenly coated.
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Roasted Honey Mustard Brussels Sprouts

Roasted Honey Mustard Brussels Sprouts

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

Ingredients

2 cups Brussels sprouts, halved
2 teaspoons margarine or butter, melted
3 teaspoons honey
1 teaspoon prepared mustard
1⁄2 teaspoon onion powder

Directions

1. Preheat oven to 425 degrees.
2. Mix margarine, honey, mustard and onion powder in a large bowl. Set aside.
3. Spread sprouts on baking pan and roast for 10 to 15 minutes or until tender.
4. Add roasted sprouts to the mustard mixture and stir until evenly coated. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old. Try brown sugar.

Honey Mustard Green Beans

Honey Mustard Green Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon yellow mustard
3 Tablespoons honey
3 Tablespoons vinegar
4 cups green beans, canned, frozen or cooked from fresh

Directions

1. For fresh green beans, cook until tender.
2. Heat a medium saucepan or skillet over medium-low heat. Add mustard, honey and vinegar and mix well. Cook until sauce boils and becomes thick, about 10 minutes.
3. Add green beans and stir to coat evenly. Cook until beans are heated through. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.
• Honey is not recommended for children under 1 year old.

Green Beans with Onions and Almonds

Green Beans with Onions and Almonds

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon margarine or butter
1 small onion (1/2 cup chopped or sliced)
1⁄4 cup almonds, chopped, sliced or slivered
2 Tablespoons brown sugar
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon mustard
4 cups green beans, fresh (cooked), frozen or canned (drained)

Directions

1. Melt margarine in a medium skillet over medium heat. Add onion and almonds and cook until onions are tender.
2. In a small bowl, mix together brown sugar, orange juice and mustard. Stir into onion mixture.
3. Cook 2 to 3 minutes, until sauce begins to thicken. Stir in green beans and cook for 3 to 5 minutes, or until heated through.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1 pound fresh OR 16 ounces frozen OR 2 cans (15 ounces each)
• To cook fresh green beans:
• Wash and trim green beans. Cut or snap into desired length. Place in a small saucepan and fill with enough water to cover beans. Bring to a boil. Cover and cook until crisp-tender, about 5 to 7 minutes. Drain beans and set aside.
• For extra flavor, add ¼ cup dried cranberries to the skillet along with the green beans.

Potato Salad

Potato Salad

Prep time: 20 minutes
Makes: 10 servings
Serving Size 3/4 cup

Ingredients

6 cups cooked potatoes, cubed into bite-sized pieces (about 6 small potatoes)
1 1⁄2 cups chopped celery (about 3 stalks)
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup sliced black olives
1⁄2 cup light mayonnaise
1⁄2 cup non-fat, plain yogurt
1 Tablespoon prepared mustard
1 Tablespoon vinegar
1 Tablespoon sugar

Directions

1. In a large mixing bowl, stir together mayonnaise, yogurt, mustard, vinegar and sugar.
2. Add cooked potatoes, celery, onion and olives and stir to coat evenly.
3. Refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor and crunch, add ¼ cup chopped dill or sweet pickles.
• Try using sweet onions, which have a mild flavor even when raw.

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.

Low-Fat Tartar Sauce

Low-Fat Tartar Sauce

Prep time: 5 minutes
Makes: 4 servings
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup nonfat plain yogurt or nonfat sour cream
1 Tablespoon chopped pickle or relish (sweet or dill)
2 teaspoons dried minced onion or 1 tablespoon minced fresh onion
1 teaspoon dried parsley flakes or 1 tablespoon chopped fresh parlsey
1 teaspoon mustard
2 drops hot pepper sauce (optional)

Directions

1. In a small bowl, combine all the ingredients.
2. Serve immediately or cover and refrigerate until used.
3. Refrigerate leftovers within 2 hours.

Honey Mustard Dressing

Honey Mustard Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 Tablespoons
Chill Time: 30 minutes

Ingredients

1⁄2 cup low-fat plain yogurt
3 Tablespoons nonfat or 1% milk
1 Tablespoon honey
2 teaspoons mustard

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill for 30 minutes before serving.
2. Refrigerate leftovers within 2 hours.

Notes

• For a stronger flavor, add an extra 1 to 2 teaspoons mustard.
• This recipe works with all types of mustard!
• Honey is not recommended for children under 1 year old.

Tomato Melt

Tomato Melt

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 2 servings
Serving Size 2 muffin halves

Ingredients

1⁄4 cup shredded cheese (try cheddar, mozzarella or a blend)
1 Tablespoon low-fat mayonnaise
1⁄2 teaspoon mustard
2 English muffins (try whole wheat)
1 medium tomato, cut into 4 slices

Directions

1. In a small bowl, combine cheese, mayonnaise and mustard.
2. Cut English muffins in half and spread mixture evenly over all 4 halves.
3. Broil 5 inches from the heat for 2-3 minutes or until cheese is melted.
4. Place a tomato slice on each English muffin half.
5. Serve as is or broil for 2-3 minutes more to heat tomato.
6. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor try fresh avocado or basil leaves under the tomato or add 1/8 teaspoon garlic powder to the cheese mixture.

Skillet Mac and Cheese

Skillet Mac and Cheese

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cups water
1 1⁄2 cups uncooked macaroni
1 teaspoon butter or margarine
2 Tablespoons flour
1⁄4 teaspoon salt
1⁄4 teaspoon dry mustard
1 1⁄4 cups non-fat or 1% milk
1 1⁄4 cups (5 ounces) grated cheddar cheese

Directions

1. In a 10-inch non-stick skillet or pan bring water to a boil.
2. Add the macaroni and butter or margarine. Stir a few times to prevent sticking.
3. Cover the pan and reduce heat to low. Simmer for 5 minutes. (Do not drain the water)
4. Meanwhile, mix flour, salt and mustard in a small bowl. Add 1/4 cup of milk and stir until smooth. Add remaining milk. Set aside.
5. Take the lid off the skillet and cook macaroni until most of the water is gone.
6. Stir and add milk mixture and cheese. Mix well. Cook and stir until all the cheese melts and the sauce is bubbly and thick.
7. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh or frozen vegetables in step 2. Try onions, celery, carrots, zucchini or others.
• Add your favorite seasonings in step 4 to add variety. Try oregano, garlic powder, chili powder or others.
• Use a combination of cheddar and mozzarella cheese for a different flavor!