Lentil Soup with Lime Juice

Lentil Soup with Lime Juice

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 9 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon vegetable oil
1 medium onion, chopped
1 pound dried lentils, washed and picked over
8 cups cold water
1 teaspoon salt
1⁄2 teaspoon each black pepper and ground cumin
1 teaspoon dried thyme or oregano
3 bay leaves
1 can (4 ounces) mild green chilies, drained and chopped
1 red bell pepper, cored, seeded, and finely chopped
1 carrot, peeled and finely chopped
1⁄3 cup fresh lime juice or to taste (or 1 tablespoon lemon juice)

Directions

1. In a large saucepan, sauté the onion in vegetable oil over medium high heat (350 degrees in an electric skillet).
2. Add lentils, water, salt, pepper, cumin, thyme or oregano and bay leaves. Bring to a boil. Lower the heat to medium low (250 degrees in an electric skillet). Cover and simmer for 30 minutes, stirring occasionally.
3. Add the green chilies, red bell pepper and carrots. Simmer 15 more minutes or until the lentils are very soft.
4. Before serving, remove and discard the bay leaves and stir in the lime juice. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with a dollop of sour cream and chopped tomatoes.
• This soup is also good if a potato, another carrot, and celery are added.
• Eliminate the chilies and cumin if you do not want the Mexican flavors.
• Freeze extra lime juice to use later

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

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.

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.

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
6. Spread cornmeal mixture over chili mixture.
7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• One large ear of corn makes about 1 cup of cut corn.

Vegetarian Chili

Vegetarian Chili

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

Ingredients

2 teaspoons vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, chopped
1 green bell pepper, chopped
2 cups fresh mushrooms, sliced
1 cup corn, frozen or canned and drained
1 can (15.5 ounce) pinto beans, drained and rinsed
1 can (8 ounce) tomato sauce
1 can (14.5 ounce) stewed tomatoes
1⁄2 cup bulgur, uncooked
1⁄2 cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup cheddar cheese, grated (low fat)

Directions

1. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add garlic, onion, pepper, and mushrooms and saute until tender, 6-8 minutes.
3. Add remaining Ingredients except cheese.
4. Reduce heat to low, cover and cook until bulgur is soft, 10-15 minutes.
5. Sprinkle with grated cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Use kidney or black beans instead of pinto beans.
• One large ear of corn makes about 1 cup of cut corn.
• Top with light sour cream.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Spicy Rice Casserole

Spicy Rice Casserole

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 Tablespoon chili powder (or more to taste)
1 Tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded low fat cheddar cheese

Directions

1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook for 8 to 10 minutes until vegetables are soft.
3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 10 more minutes.
• If using instant rice, reduce water to 1 cup.
• Try ground turkey in place of beef.

Mexican Vegetable and Beef Skillet Meal

Mexican Vegetable and Beef Skillet Meal

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
3⁄4 cup onion, chopped (3/4 medium onion)
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes, drained (about 2 medium fresh tomatoes)
1 1⁄2 cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
2 cups water
1 1⁄2 teaspoons chili powder
1 Tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese

Directions

1. Cook beef in a large skillet over medium-high heat (350 degrees in an electric skillet) until no longer pink. Drain fat.
2. Add onion and cook until soft, about 3 to 5 minutes.
3. Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
4. Reduce heat to medium low (250 degrees in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
5. Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 20 more minutes

One Pan Spaghetti

One Pan Spaghetti

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

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 medium onion, chopped
3 1⁄2 cups water
1 can (15 ounces) tomato sauce
2 teaspoons dried oregano
1⁄2 teaspoon sugar
1⁄2 teaspoon garlic powder or 2 garlic cloves
1⁄2 teaspoon rosemary
1⁄4 teaspoon pepper
2 cups (12 ounces) broken spaghetti
1 cup (4 ounces) shredded parmesan cheese

Directions

1. Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet). Drain fat.
2. Stir in water, tomato sauce, and spices. Bring to a boil.
3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
4. When spaghetti is tender, top with grated cheese.
5. Refrigerate leftovers within 2 hours.

Notes

• Try ground turkey or small cooked shrimp for the meat.
• Try whole-wheat pasta to increase fiber.
• Use cheddar cheese in place of parmesan

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.

Sautéed Zucchini

Sautéed Zucchini

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

Ingredients

2 medium zucchini
2 teaspoons vegetable oil
1 clove garlic minced or 1/4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon oregano (optional)

Directions

1. Wash zucchini and cut into ¼-inch thick rounds or sticks.
2. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).
3. Add garlic and zucchini then sprinkle with salt, pepper and oregano, if desired. Cook, stirring occasionally, until zucchini is soft, about 5 to 7 minutes.
4. Refrigerate leftovers within 2 hours.

Sautéed Corn and Onion

Sautéed Corn and Onion

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
4 cups corn (try frozen, canned and drained, or fresh, cut off the cob)
1 cup chopped onion
1⁄4 teaspoon dried oregano
1⁄4 teaspoon dried basil
1⁄4 teaspoon each salt and pepper

Directions

1. Heat margarine in medium skillet over medium-high heat (350 degrees in an electric skillet).
2. Add corn, onion, oregano, basil, salt and pepper. Stir to coat evenly.
3. Cook uncovered until onion is tender and corn is heated through, about 5 to 10 minutes.
4. Refrigerate leftovers within 2 hours.

Notes

• 1 cup corn (canned and drained, frozen, or fresh cooked).
• Add chopped bell pepper for more color.

Roasted Zucchini

Roasted Zucchini

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

Ingredients

1 1⁄4 pounds zucchini, whole
2 teaspoons vegetable oil
1⁄4 teaspoon garlic powder
1⁄4 teaspoon dried oregano
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper

Directions

1. Preheat oven to 400 degrees F.
2. Wash zucchini and cut into 3-inch lengths.Then cut each 3-inch section into ½-inch thick sticks.
3. In a bowl or plastic bag, combine zucchini sticks with oil, garlic powder, oregano, salt, and pepper. Place in a single layer onto a large baking sheet. Be careful to not crowd the pieces of zucchini. Lining the baking sheet with foil or parchment will help with cleanup.
4. Bake in the preheated oven for 12 to 15 minutes, or until lightly browned but still tender-crisp.
5. Refrigerate leftovers within 2 hours.

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.