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

Fiesta Barley Salad

Fiesta Barley Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup raisins, or other dried fruit
1 cup frozen peas, or other vegetables (fresh, frozen or canned and drained)
3 cups lettuce, washed and chopped
1 can (15 ounces) mandarin oranges, drained
1⁄2 cup green onions, sliced thin (can use any onions)
1 Tablespoon vinegar (rice vinegar or any others)
3 Tablespoons vegetable oil

Directions

1. Place barley and water in a 2-3 quart saucepan. Bring to boil, then turn to low. Cover and cook for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Mix well.
4. Refrigerate leftovers within 2 hours.

Notes

• Try substituting different fruits and vegetables

Barley Summer Salad

Barley Summer Salad

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas, chopped
2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
1⁄2 cup red bell pepper, seeded and chopped (about 1 small pepper)
1⁄2 cup green onions, sliced thin
1 Tablespoon vinegar
3 Tablespoons oil
1⁄4 cup lemon or lime juice

Directions

1. Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Toss well.
4. Refrigerate leftovers within 2 hours.

Notes

• Substitute different fruits and vegetables in season.
• Add nuts or seeds for added protein

Spring Fling Chowder

Spring Fling Chowder

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

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces
1 large potato, peeled and diced
3 cups low-sodium chicken or vegetable broth (or use water) (see Notes)
1 can (15 ounces) cream-style corn
1 cup peas, frozen or canned and drained
salt and pepper to taste
1⁄2 cup grated cheddar cheese

Directions

1. Heat oil in large pot over medium heat (300 degrees in an electric skillet). Sauté onion, asparagus and potato until soft, about 10 minutes.
2. Add chicken or vegetable broth and corn. Cover and simmer until potato is tender, about 10 minutes.
3. Add peas and simmer 2 to 3 more minutes.
4. Season with salt and pepper, if desired. Top with cheese and serve warm.
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.
• Leave skin on potato for added fiber.
• Try using fresh or frozen broccoli instead of asparagus.
• Try using canned green beans or diced tomatoes instead of peas.

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
• Try using brown rice instead of white, and increase the simmering time to 45 minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Chicken and Dumpling Casserole

Chicken and Dumpling Casserole

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

3 Tablespoons oil
1 cup chopped onion (about 1 medium)
1 cup chopped carrots (about 2 small)
1 cup chopped celery (about 2 stalks)
3 cups low sodium chicken broth (see Notes)
3 Tablespoons flour
2 cups cooked chicken, bite sized
1 cup frozen peas
salt and pepper (try 1/4 to 1/2 teaspoon)

DUMPLINGS
1 cup flour
2 teaspoons baking powder
1⁄4 teaspoon salt
1 egg
1⁄3 cup non-fat or 1% milk

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and saute onions, carrots and celery until soft.
2. Add a small amount of unheated broth to the flour and stir until smooth. Slowly mix in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.
3. Add the chicken, peas, salt and pepper. Heat on low while making dumplings.
4. Dumplings: sift the flour, baking powder and salt together into a mixing bowl.
5. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.
6. Pour the chicken mixture into a lightly oiled or sprayed casserole dish. Drop dumpling dough by spoonfuls onto chicken mixture. (makes about 8 dumplings)
7. Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.
8. 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

Mediterranean Tuna Salad

Mediterranean Tuna Salad

Prep time: 15 minutes
Makes: 5 cups
Serving Size 1/2 cup

Ingredients

3 cans (5 ounces each) tuna in water, drained
1 cup carrot, peeled and coarsely grated (about 2 medium carrots)
2 cups diced cucumber
1 1⁄2 cups peas, canned and drained or thawed from frozen
3⁄4 cup low-fat Italian salad dressing

Directions

1. Place drained tuna in a medium bowl. Use a fork to break apart chunks of tuna.
2. Add carrot, cucumber, peas and salad dressing. Mix well.
3. Serve immediately or make ahead, cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

Roasted Sugar Snap Peas

Roasted Sugar Snap Peas

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

Ingredients

1 pound sugar snap peas
1 teaspoon olive or vegetable oil
1 teaspoon soy sauce
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper

Directions

1. Place the sugar snap peas in a large bowl. Sprinkle with oil, soy sauce, salt and black pepper. Toss to coat.
2. Place the peas on a metal baking sheet.
3. Bake in a 400 degree oven for 8 to 10 minutes. Turn a couple times while roasting.
4. Refrigerate leftovers within 2 hours.

Glazed Carrots and Pea Pods

Glazed Carrots and Pea Pods

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 cups baby carrots
2 cups snow peas
1 Tablespoon butter
1⁄2 teaspoon cornstarch
2 Tablespoons brown sugar

Directions

1. Bring a pan of water to a boil. Boil carrots for 7 to 9 minutes and remove from water. Boil pea pods for 2 to 3 minutes and remove from water.
2. Melt butter in a large skillet. Add the cornstarch to the butter and stir together.
3. Add the cooked carrots, snow peas and brown sugar to the skillet. Heat and stir for 1 to 2 minutes.
4. Refrigerate leftovers within 2 hours.
    

Green Salad with Peas

Green Salad with Peas

Prep time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1 cup peas, fresh, frozen or canned
6 cups salad greens, torn in bite size pieces
1⁄2 cup chopped cucumber
1⁄2 cup low-fat salad dressing
1⁄2 cup low-fat feta cheese

Directions

1. Thaw and drain frozen peas or drain canned peas.
2. Combine peas, salad greens and cucumber in a large serving bowl. 
3. Add dressing just before serving. Toss to mix well. Sprinkle with feta cheese.
4. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2 tablespoons of chopped fresh mint to this salad for a refreshing twist!

Pasta Salad

Pasta Salad

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

Ingredients

3 cups cooked pasta
2 Tablespoons chopped sweet onion
1⁄4 cup chopped celery
1⁄4 cup chopped carrots
1⁄4 cup frozen peas, thawed
2 Tablespoons chopped red or green bell pepper
1 1⁄2 cups chopped ham
1⁄2 cup cubed cheddar cheese (optional)
1⁄4 cup fat free or low fat Italian dressing

Directions

1. Combine all ingredients in a large bowl and mix well. Cover and refrigerate until ready to serve.
2. Refrigerate leftovers within 2 hours.

Notes

• Try substituting different vegetables.

Parmesan Peas

Parmesan Peas

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 7 servings
Serving Size 1/2 cup

Ingredients

1 1⁄2 teaspoons margarine or butter
3 1⁄2 cups peas (about 2 cans [14.5 ounces each] drained or 16 ounces frozen)
1 1⁄2 teaspoons lemon juice
1⁄4 teaspoon black pepper
1⁄3 cup grated parmesan cheese

Directions

1. Heat margarine or butter in a medium skillet over medium heat (300 degrees in an electric skillet). Add peas and cook 2-3 minutes or until peas are heated through.
2. Add lemon juice and pepper and mix well. Sprinkle with parmesan cheese and serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Try other types of cheese or a blend!
• Freeze extra lemon juice to use later.

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.

Green Pea Soup

Green Pea Soup

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cans (15 ounces each) peas (undrained)
1 cup nonfat or 1% milk
1 teaspoon chicken or vegetable bouillon
1 Tablespoon onion powder
1⁄2 teaspoon garlic powder
1⁄4 teaspoon black pepper (optional)

Directions

1. In a medium saucepan, heat peas with liquid over medium heat. As the peas warm, mash to desired consistency with a fork or potato masher.
2. Stir in milk, bouillon, onion powder, garlic powder and pepper, if desired. Simmer for 15 minutes. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• For a smoother soup, combine peas with liquid and milk in a blender or food processor. Blend until smooth, then add to saucepan.
• Try fresh onion for extra flavor! Heat 1 teaspoon vegetable oil in the saucepan over medium heat. Add 3/4 cup chopped fresh onion. Cook until onion is soft then add peas with liquid.

Couscous Salad

Couscous Salad

Prep time: 15 minutes
Makes: 5 servings
Serving Size 1 cup

Ingredients

3⁄4 cup dry couscous
1⁄2 cup dried cranberries
1 cup boiling water
1⁄2 cup low fat Italian Salad Dressing
1 cucumber, peeled, seeded and diced (about 1 cup)
2 green onions, sliced
3⁄4 cup frozen peas, thawed
1⁄4 cup toasted pecans, chopped

Directions

1. Place the couscous and cranberries in a large bowl.
2. Pour boiling water over the mixture; cover and let stand until just warm. Fluff with a fork to separate.
3. Add dressing and mix lightly.
4. Wash and prepare vegetables and chop nuts.
5. Add to salad and toss lightly to distribute.
6. Refrigerate leftovers within 2 hours.

Notes

• To toast nuts, spread on a baking sheet or pan and heat in a 350 degree oven for about 10 minutes, depending on the size of the nuts. Watch closely to avoid scorching. 
• Salad may be refrigerated for up to a day after adding the dressing; then near serving time, toss with vegetables and nuts.
• What is Couscous? Couscous is small precooked pellets shaped from wheat flour or sometimes other grains. It can be found in many bulk food sections and in packages along the pasta aisle. Try whole grain couscous.

Asian Chicken Salad

Asian Chicken Salad

Prep time: 20 minutes
Makes: 6 servings
Serving Size 2 cups

Ingredients

DRESSING
1⁄3 cup rice vinegar
3 Tablespoons soy sauce
2 teaspoons sugar
1 1⁄2 Tablespoons toasted sesame oil
1⁄2 teaspoon hot chili oil

SALAD
1 package (10 ounces) salad greens or 6 cups of other lettuce
1 medium carrot, grated
1 bunch green onions, sliced diagonally
1⁄2 cup chopped cilantro leaves
1 can (8 ounces) sliced water chestnuts, rinsed
1 can (11 ounces) mandarin oranges
1 package (6 ounces) snow peas, sliced diagonally
2 cups cooked boneless chicken meat, shredded

Directions

1. Mix dressing ingredients in a small bowl.
2. Toss greens, carrot, onion and cilantro with dressing.
3. Drain mandarin oranges and water chestnuts, then add to salad.
4. Add snow peas and chicken; mix lightly.
5. Refrigerate leftovers within 2 hours.

Notes

• Sprinkle with chopped, dry roasted peanuts

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.