Pasta with Greens and Beans

Pasta with Greens and Beans

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

Ingredients

8 ounces pasta (try penne)
1 Tablespoon vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
10 ounces frozen spinach
1 can (15 ounces) diced tomatoes with juice
1 can (15 ounces) white beans, drained and rinsed
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1⁄2 cup grated parmesan cheese

Directions

1. Cook pasta according to package Directions. Set aside.
2. Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees in an electric skillet) until soft.
3. Add spinach, tomatoes with juice, drained beans, salt, and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
4. Add drained pasta and parmesan to spinach mixture. Toss well and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute cleaned and chopped fresh spinach (about 6 cups).
• Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Skillet Lasagna

Skillet Lasagna

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

Ingredients

1⁄2 pound ground beef
1⁄2 cup chopped onion
2 cloves minced garlic or 1/2 teaspoon garlic powder
2 1⁄2 cups spaghetti or pasta sauce (26 to 28 ounce container)
1 cup water
8 ounces wide noodles
1 package frozen chopped spinach, thawed (10 ounce)
1 package lowfat cottage cheese (12 ounces or 2 cups)
1⁄2 cup shredded mozzarella cheese (4 ounces)

Directions

1. Stir ground beef, onion, and garlic together in a large skillet over medium high heat (350 degrees in an electric skillet) until meat is browned.
2. Add spaghetti sauce and water to skillet and bring to a boil.
3. Add uncooked noodles, stir, cover with lid, reduce the heat and simmer 5 minutes.
4. Squeeze the thawed spinach to remove the juice then stir into the noodle mixture. Cover and simmer for 5 minutes.
5. Spoon cottage cheese over the top. Sprinkle with mozzarella, cover and heat another 5 to 10 minutes until heated through and noodles are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• Add fresh or canned (drained) sliced mushrooms.
• Use whole wheat pasta instead to increase fiber and make this a whole grain meal.
• Try pasta in a different shape.

Peanutty African Stew

Peanutty African Stew

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

Ingredients

1 cup instant brown rice
2 cups chicken broth, reduced sodium (see Notes)
1 teaspoon dehydrated minced onion
1 teaspoon garlic powder or 4 cloves garlic
1⁄2 teaspoon ground ginger
1⁄8 teaspoon red pepper (optional)
2 cups medium diced peeled sweet potato or yam
1 can (14.5 ounces) diced tomatoes with liquid
1⁄2 teaspoon salt
1⁄2 cup creamy peanut butter
1 1⁄4 cups non-fat or 1% milk
3 cups baby spinach leaves, coarsely chopped
1⁄4 cup chopped dry roasted peanuts (optional)
green onion, thinly sliced (optional)

Directions

1. Combine first 9 Ingredients in a soup pot. Bring to a boil, then turn down to medium low, cover and simmer for 10 minutes.
2. Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
4. 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.
• Substitute a 10 ounce package of frozen spinach for the fresh spinach.
• Flavor boosters: chopped cilantro, red and green peppers, raisins.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Mushroom Bulgur Pilaf

Mushroom Bulgur Pilaf

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 cup onion, chopped (1 medium onion)
1 1⁄2 teaspoons vegetable oil
3 cups mushrooms, sliced or chopped (12 medium button mushrooms)
3⁄4 cup bulgur
1 1⁄2 cups water
2 teaspoons dry boullion (chicken or vegetable)
1⁄2 teaspoon garlic powder
1⁄4 teaspoon pepper
2 cups packed fresh spinach, roughly chopped

Directions

1. Use a medium saucepan or skillet with a tightly fitting lid. Over medium heat, sauté onions in oil in the open pan until they are softened.
2. Add mushrooms and sauté until beginning to brown, stirring frequently.
3. Stir in bulgur and continue to stir until lightly browned.
4. Add water, bouillon, garlic powder, and pepper. Cover pan with lid.
5. Reduce heat to low. Cook for 15 to 20 minutes or until bulgur is tender and liquids are absorbed.
6. Remove from heat. Mix in the spinach and serve.
7. Refrigerate leftovers within 2 hours.

Spinach and Black Bean Enchiladas

Spinach and Black Bean Enchiladas

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 8 enchiladas
Serving Size 1/2 enchilada

Ingredients

1 package (10 ounces) frozen spinach, thawed
1 can (15 ounces) black beans, drained and rinsed
1 1⁄2 cups corn (thawed from frozen or canned and drained)
3 green onions, thinly sliced
1⁄3 cup chopped cilantro
2 cups shredded low-fat mozzarella cheese
1 can (28 ounces) enchilada sauce (about 3 cups) (see Notes)
8 whole wheat flour tortillas (7"-8")

Directions

1. Preheat oven to 375 degrees. 
2. Drain all excess moisture from thawed spinach.
3. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1 ½ cups of cheese.
4. Lightly spray a 9x13 inch baking dish, and add a small amount enchilada sauce to coat the bottom.
5. Fill tortillas with spinach mixture.  Roll up tightly and place seam side down in the baking dish.
6. Pour remaining sauce over the enchiladas and sprinkle remaining ½ cup of cheese on top.
7. Bake for 20 minutes, or until enchiladas are heated through and cheese is bubbly.  Serve warm.
8. Refrigerate leftovers within 2 hours.

Notes

• Try corn tortillas instead of whole wheat flour tortillas.
• Serve enchiladas with your favorite hot sauce or salsa.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• 1 cup corn (canned and drained, frozen, or fresh cooked).
• Make your own enchilada sauce!
  • ¼ cup tomato paste
  • ¼ cup flour
  • 2 teaspoons cumin
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon chili powder
  • 1/8 teaspoon pepper
  • 3 cups low sodium vegetable broth
• Combine tomato paste, flour, cumin, garlic powder, onion powder, chili powder and pepper in a saucepan and cook for 1 to 2 minutes, stirring constantly.
• Add vegetable broth and bring to a boil. Reduce heat to low and simmer for 6 to 8 minutes, or until slightly thickened.
• Refrigerate leftovers within 2 hours.

Fish and Spinach Bake

Fish and Spinach Bake

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 16 ounces of fish with vegetables
Serving Size 2 ounces of fish with vegetables

Ingredients

1 package (10 ounces) frozen spinach, thawed
1⁄4 teaspoon each salt and pepper
1 pound fish filets (thawed if frozen)
1 teaspoon Creole or Cajun seasoning blend
1 large tomato, diced
4 green onions, sliced

Directions

1. Preheat oven to 350 degrees.
2. Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9 x 13-inch baking dish. Sprinkle with salt and pepper.
3. Arrange fish filets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
4. Cover the baking dish with foil and bake for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily.
5. Refrigerate leftovers within 2 hours.

Notes

• Try any kind of fish or even chicken.  
• Change the flavor by adding lemon juice or lemon pepper.  
• Try salsa instead of fresh tomato and green onion

Hoppin' Pear Salad

Hoppin' Pear Salad

Prep time: 10 minutes
Makes: 4 bunnies
Serving Size 1 bunny

Ingredients

2 cups shredded lettuce or spinach
4 pear halves, fresh or canned
1⁄2 cup cottage cheese
8 pieces sliced almonds
12 raisins

Directions

1. Place about 1/2 cup shredded lettuce on each plate.
2. Place one pear half on the lettuce, cut side faced down.
3. On the narrower end of each pear, make a rabbit face: Poke two pieces of sliced almonds into the pear to make ears. Arrange two raisins for eyes and one for the nose.
4. Place 2 Tablespoons of cottage cheese at the opposite end of each pear half to make a tail.

Notes

• Optional: Add a miniature carrot or two for the bunnies to snack on.
• Look in the bulk food section of the store to buy only the amount you need of raisins or sliced almonds. 

Spinach & Chicken Italian

Spinach & Chicken Italian

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

1 cup tomato pasta sauce
1 pound chicken breast cut or pounded into 1/2-inch thick slices
1⁄4 teaspoon each salt and pepper
1 package frozen spinach, thawed and drained or 4 cups fresh spinach leaves
3⁄4 cup shredded mozzarella cheese

Directions

1. Preheat oven to 350 degrees.
2. Pour ½ cup of pasta sauce in a large baking dish. Sprinkle salt and pepper over chicken and add to the dish. Top with remaining ½ cup of pasta sauce, spinach and mozzarella.
3. Bake for 30 to 40 minutes until chicken is no longer pink inside and cheese begins to turn brown.
4. Refrigerate leftovers within 2 hours. 

Spinach with Garbanzo Beans

Spinach with Garbanzo Beans

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

Ingredients

2 teaspoons olive or vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 cup chopped onion
1 package (10 ounces) frozen spinach, thawed and drained
1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 teaspoon ground cumin
1⁄4 teaspoon salt

Directions

1. Add oil, garlic and onion to a large skillet. Cook over medium heat about 5 minutes or until onion becomes clear. If you use garlic powder, add it in step 2.
2. Add spinach, garbanzo beans, cumin and salt. Cook until heated through, mashing the beans slightly with a spoon. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve as a side dish or as a spread with French bread or pita chips.
• Add more garlic, if desired. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Spring Green Salad

Spring Green Salad

Prep time: 15 minutes
Makes: 10 servings
Serving Size 1 cup

Ingredients

6 ounces spinach (about 7 cups)
3 oranges
1 1⁄2 cups strawberries, halved
1 cup walnut pieces (toasted if desired) 

DRESSING
1 teaspoon sugar
1⁄4 teaspoon paprika
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon lemon juice
1 1⁄2 teaspoons vinegar
1 teaspoon finely chopped onion
2 Tablespoons salad oil

Directions

1. Wash and dry spinach, tear into pieces, and chill.
2. To prepare orange: Cut off peel and membrane of outer part of the sections. Using a paring knife gently cut out sections from membrane edges. You end up with orange sections with no outer membrane.
3. To make dressing: Combine all ingredients in a jar and shake well or blend in a blender.
4. Right before serving, toss orange and strawberries with walnuts and spinach. Add dressing to coat salad. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

Spinach Pasta Salad

Spinach Pasta Salad

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

Ingredients

2 cups cooked pasta (try whole wheat shells, bow ties, macaroni or other small shapes)
4 cups spinach
1⁄4 cup dried cranberries
2 Tablespoons sunflower seeds
1 can (15 ounces) mandarin oranges, drained
2 Tablespoons chopped cilantro or parsley

DRESSING
2 Tablespoons teriyaki sauce
2 Tablespoons vinegar
1⁄4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1 1⁄2 teaspoons sugar
1 Tablespoon vegetable oil

Directions

1. In a large bowl, mix together teriyaki sauce, vinegar, garlic powder, salt, pepper, sugar and vegetable oil.
2. Add cooked pasta, spinach, dried cranberries, sunflower seeds, mandarin oranges and cilantro or parsley, if desired. Mix well. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Try a low fat Asian Salad Dressing from the store to replace the dressing ingredients.

Turkey Cranberry Quesadilla

Turkey Cranberry Quesadilla

Prep time: 5 minutes
Cooking time: 5 minutes
Makes: 1 serving
Serving Size 1 quesadilla

Ingredients

1 8-inch whole wheat tortilla
2 Tablespoons shredded mozzarella cheese
2 Tablespoons cranberry sauce or dried cranberries
2 Tablespoons cooked turkey, chopped or shredded
1⁄3 cup spinach

Directions

1. Sprinkle shredded cheese evenly over one half of the tortilla. Add cranberry sauce or dried cranberries, turkey and spinach, then fold the tortilla in half over the filling.
2. Heat a medium skillet over medium heat (300 degrees in an electric skillet). Lightly spray with cooking spray, then place tortilla in the skillet. Cover and cook for 2 to 3 minutes on each side, or until the outside is golden brown and contents are heated through.
3. Refrigerate leftovers within 2 hours.

Notes

• Substitute beans, tofu, or other cooked meat for the turkey.
• For extra flavor, add a dash of cayenne pepper or chili powder before folding the quesadilla in half.

Popeye Power Smoothie

Popeye Power Smoothie

Prep time: 10 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1 cup orange juice (juice from 2 oranges)
1⁄2 cup pineapple juice
1⁄2 cup low-fat plain or vanilla yogurt
1 banana, peeled and sliced
2 cups fresh spinach leaves
crushed ice

Directions

1. Combine all ingredients in a blender.
2. Puree until completely smooth.
3. Serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.