Tabouli Bulgur Wheat Salad

Tabouli Bulgur Wheat Salad

Prep time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup
Chill Time: 3 hours

Ingredients

1 cup dry bulgur wheat
1 cup hot water
1⁄2 cucumber, chopped
2 stalks celery, chopped
1 tomato, chopped
4 green onions, chopped
1⁄4 cup fresh chopped mint (or cilantro)
1 cup fresh chopped parsley
1 clove garlic, minced or 1/8 teaspoon garlic powder

DRESSING
1⁄4 cup lemon juice (or vinegar or half of each)
2 Tablespoons vegetable or olive oil
1 teaspoon pepper
1⁄4 teaspoon salt

Directions

1. Place the bulgur in a large bowl and soak in the hot water until the water is absorbed, (about 30 minutes). When it's ready, drain any excess water.
2. Mix the dressing Ingredients together. Set aside.
3. Chop the vegetables and add to the prepared bulgur. 
4. Add dressing to salad and stir. Refrigerate for 2-3 hours and serve chilled.
5. Refrigerate leftovers within 2 hours.

Notes

• Top with plain yogurt.
• Add other chopped veggies including red or green peppers, garbanzo beans (chickpeas), grated carrots, or summer squash.
• Freeze extra lemon juice to use later.
• Serve as a side dish or serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

Pasta Ratatouille

Pasta Ratatouille

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

8 ounces uncooked pasta (try rotini, penne or bow tie noodles)
2 Tablespoons vegetable oil
1⁄2 cup chopped onion (1⁄2 medium onion)
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1 medium green bell pepper, chopped
1 small zucchini, cubed
1 small eggplant, cubed
2 medium tomatoes, cubed
3⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 teaspoon dried basil
1 cup shredded cheese

Directions

1. Cook pasta according to package Directions. Drain and set aside.
2. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook until soft.
3. Add bell pepper, zucchini, and eggplant. Cook about 10 to 12 minutes.
4. Stir in tomatoes, salt, pepper and basil. Cook another 2 to 4 minutes or until heated through.
5. Serve over pasta and top with cheese.
6. Refrigerate leftovers within 2 hours

Lentil Confetti Salad

Lentil Confetti Salad

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1⁄2 cup dry lentils
1 1⁄2 cups water
1⁄4 teaspoon salt
1 cup cooked brown rice
1⁄2 cup reduced fat italian dressing
1⁄2 cup tomatoes, seeded and diced
1⁄4 cup green peppers, seeded and chopped (about 1/2 a small pepper)
3 Tablespoons chopped onion
2 Tablespoons chopped celery
6 sliced pimento-stuffed green olives
2 teaspoons chopped fresh parsley (optional)

Directions

1. Wash and drain lentils. Place in saucepan, add water and salt.
2. Bring to boil, reduce heat and simmer, covered about 20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain immediately.
3. Combine the lentils with cooked rice, pour dressing over mixture and refrigerate until cool.
4. Add rest of Ingredients, except parsley, mix well.
5. Garnish with parsley before serving (optional).
6. Refrigerate leftovers within 2 hours

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

Veggie Stew

Veggie Stew

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

Ingredients

1 Tablespoon vegetable oil
1⁄2 cup diced onion (1/2 medium onion)
2 stalks celery, chopped
2 carrots, sliced in 2” sticks
1 can (about 15 ounces) diced tomatoes, with juice
1 medium potato, diced
1 zucchini (sliced 1/4 inch thick)
2 Tablespoons parsley, minced
1 cup water
1 teaspoon vegetable broth granules (or 1 bouillon cube)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a deep pot heat 1 Tablespoon of oil.
2. Add onions and celery and sauté until they are soft.
3. Add the rest of the vegetables, 1 cup water and vegetable broth granules.
4. Season with salt and pepper.
5. Cover and simmer slowly for 30 minutes or until carrots and potatoes are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• If stew gets too dry, add more water.

Tasty Hamburger Skillet

Tasty Hamburger Skillet

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1⁄3 cup chopped onion (1⁄3 medium onion)
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder or 4 cloves of garlic
1 Tablespoon chili powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground pepper
1 can (15 ounces) diced tomatoes, with juice
1 can (15 ounces) whole kernel corn, drained (or about 1 1/2 cups frozen)
1 can (15 ounces) red kidney beans, drained and rinsed
1⁄2 cup grated cheddar cheese

Directions

1. Cook ground beef, onion, and green pepper in large skillet over medium heat (300 degrees in an electric skillet) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, salt, pepper, tomatoes with juice, corn, and beans.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese, and serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• Tip: Garnish this dish with a tablespoon of low-fat sour cream.
• Flavor boosters: green chilis, jalepeños, more garlic, and other seasonings.
• Make extra! Leftovers make a great filling for tacos, burritos, filling for stuffed bell peppers, or as a topping for baked potatoes.
• Use whole grains! Use brown rice instead of white rice and increase cooking time to 45 minutes or until rice is cooked.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Southern Okra Bean Stew

Southern Okra Bean Stew

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

4 cups water
1 can (14.5 ounce) diced tomatoes with liquid
1 onion, chopped
3 cloves garlic, minced or 3/4 teaspoons of garlic powder
1 teaspoon Italian Seasoning
1 teaspoon chili powder
1 teaspoon hot sauce
1 cup quick brown rice, uncooked
1 can (14.5 ounce) kidney beans, rinsed and drained
3 cans (8 ounces each) tomato sauce
1 package (16 ounce) frozen, sliced okra
salt and pepper to taste

Directions

1. In a large pot, combine the water, diced tomatoes, onion, garlic, and seasonings.
2. Bring to a boil and reduce heat; simmer uncovered for 5 minutes.
3. Add rice, beans, tomato sauce, and okra. Simmer uncovered 8-10 minutes or until vegetables are tender.
4. Add liquid as needed for desired consistency.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute 2 cups cooked rice for the quick rice and reduce water by 1 cup.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Beef Barley Soup

Beef Barley Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 14 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat or less)
1 large carrot, diced, about 1 cup
1 small onion, diced, about 1 cup
2 stalk celery, diced, about 1 cup
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
8 cups water
2 teaspoons beef bouillon
1 can (14.5 ounce) diced tomatoes with juice
1 cup uncooked barley
1⁄2 teaspoon pepper

Directions

1. In large sauce pot, cook ground beef over medium heat. Drain fat.
2. Add carrots, onion, celery, and garlic; stir often and cook for about 5 minutes.
3. Add 8 cups of water, bouillon, tomatoes with juice, barley, and pepper. Bring to a boil.
4. Cover and reduce heat to a low boil. Cook for about 30 minutes.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Add 1 cup sliced mushrooms with tomatoes.
• Add 1 cup chopped kale or other greens with tomatoes.

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.

Minestrone Soup

Minestrone Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 medium onion, chopped
1 stalk celery, diced
1 large carrot, sliced
2 Tablespoons oil
1 large potato, peeled and chopped
1 can (15 ounces) chopped tomatoes
2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see Notes)
1 can (15 ounces) kidney beans, drained
1 teaspoon dried basil
1⁄2 cup uncooked macaroni
2 small zucchini, sliced
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
2. Add potato, tomatoes, broth, beans and basil.
3. Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
4. Add macaroni and zucchini. Cook another 15 minutes.
5. Taste and adjust seasoning with salt and pepper.
6. 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 vegetables you have on hand.
• Add cooked meat if desired.
• 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 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.

Chicken Enchilada Soup

Chicken Enchilada Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
1 cup chopped onion (about 1 medium)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 teaspoon ground cumin
1 can (16 ounces) navy beans
1 can (28 ounces) diced tomatoes
2 cans (14.5 ounces each) fat-free chicken broth (see Notes)
1 can (8 ounces) tomato sauce
2 cans (4 ounces each) chopped green chilies
2 teaspoons dried oregano
2 cups chopped cooked chicken
1⁄2 cup chopped fresh cilantro
1 cup shredded cheese
10 thin corn tortillas

Directions

1. Heat oil in a large pot. Add onion, garlic, and cumin, and sauté until onion is softened but not browned.
2. Drain and rinse beans. Add drained beans, tomatoes with liquid, and chicken broth. Heat to a boil. Reduce heat.
3. Stir in tomato sauce, chilies, oregano, and chicken. Simmer 15 minutes.
4. When ready to serve, stir in cilantro and 1 cup cheese until melted. Serve tortilla strips on the side as soup toppings.
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.
• To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Mexican Black Bean Soup

Mexican Black Bean Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 can (15 ounces) diced tomatoes
4 cups black beans, about 2 cans (15 ounces) cooked or canned (with liquid)
2 potatoes, peeled and diced
4 cups water
1⁄2 cup fresh cilantro, chopped
1 Tablespoon cumin
1⁄3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions

1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to medium-low heat. Cover and cook for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce, if desired. Stir and cook for 10 minutes. Serve hot.
4. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with non-fat sour cream, chopped cilantro and baked tortilla chips.
• Freeze extra lime juice to use later.

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.

Turkey Pumpkin Chili

Turkey Pumpkin Chili

Prep time: 5 minutes
Cooking time: 1 1⁄2 hours
Makes: 10 cups
Serving Size 1 Cup

Ingredients

1 teaspoon oil
1 pound lean ground turkey (15% fat)
2⁄3 cup chopped onion (2/3 medium onion)
1⁄2 cup green pepper, seeded and chopped (about 1 small pepper)
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 can kidney beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can great northern beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can solid-pack pumpkin (15 ounce or 1 3/4 cups)
1 can crushed tomatoes (15 ounce or 1 3/4 cups)
1 can chicken broth, low sodium (15 ounce or 1 3/4 cups) (see Notes)
1⁄2 cup water
2 Tablespoons brown sugar
1 package taco seasoning mix (1.25 ounces)

Directions

1. Pour oil into a 4 quart (or larger) saucepan.
2. Add ground turkey, onion, green pepper and garlic.
3. Cook and stir, breaking meat apart until meat is brown and vegetables are tender.
4. Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar and taco seasoning.
5. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
6. 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 leftover turkey cut in bite sized piece instead of ground turkey. Saute the vegetables then add the turkey with the other Ingredients. 

Refried Bean Soup

Refried Bean Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 cup onion, finely chopped (1 medium onion)
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 large can (28 ounces) crushed tomatoes
1 large can (30 ounces) fat-free refried beans
2 cans (14.5 ounces each) low-sodium vegetable broth (see Notes)

Directions

1. Heat oil in a large soup pot. Add onion and garlic and sauté until soft.
2. Add crushed tomatoes and bring to a boil. Boil for 5 minutes, and reduce heat to low.
3. Add beans and vegetable broth. Simmer for 15 minutes.
4. Serve immediately.
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.

Quick Tomato Salsa

Quick Tomato Salsa

Prep time: 5 minutes
Makes: 2 cups
Serving Size 2 tablespoons

Ingredients

1 can (15 ounces) diced tomatoes
1⁄4 cup onion, chopped (1⁄4 medium onion or 2 green onions, chopped including green tops)
1 clove garlic, chopped or 1/4 teaspoon garlic powder
1 lime, squeezed for juice
1 can (4 ounces) diced green chilies
1⁄4 cup fresh cilantro leaves, loosely packed

Directions

1. Combine Ingredients, except cilantro, in a blender and blend to desired consistency.
2. Finely chop cilantro and stir into other Ingredients.
3. Serve immediately or refrigerate in airtight container for up to 1 week.

Notes

• No blender? Make a chunky salsa by cutting all Ingredients to desired size before mixing.
• Try adding drained canned corn or black beans with cilantro.
• Make ahead to allow flavors to blend.
• Freeze extra lime juice to use later.

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.

Savory Oatmeal

Savory Oatmeal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1⁄2 cup non-fat or 1% milk
1 1⁄2 cups reduced-sodium chicken broth
1⁄2 cup steel cut oats
1⁄3 cup reduced-fat cheddar cheese, shredded
1⁄4 cup green onion, diced
1⁄2 cup tomatoes, diced

Directions

1. Combine milk and broth in a medium saucepan over high heat. Heat until mixture starts to boil.
2. Stir in oats and reduce heat to a simmer. Cook for 25 to 30 minutes, stirring occasionally, until liquid is absorbed. Oats should be tender and cooked through.
3. Stir in cheese and green onion. Top with tomatoes.
4. Refrigerate leftovers within 2 hours.