Mushroom Stroganoff

Mushroom Stroganoff

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 Tablespoon margarine or butter
2 1⁄2 cups chopped onion (2 1/2 medium onions)
4 cups sliced mushrooms (16 to 20 medium fresh button mushrooms)
3⁄4 cup water
1 teaspoon bouillon (1 cube) - vegetable, beef or chicken
1 teaspoon garlic powder
1 Tablespoon corn starch
3 Tablespoons light sour cream
3 cups cooked whole grain noodles or brown rice

Directions

1. Heat the margarine in a large skillet over medium-high heat (350 degrees in an electric skillet). Add onion and mushrooms. Sauté and stir until starting to brown.
2. In a small bowl, mix water, bouillon, garlic powder and cornstarch. Add to skillet and cook until sauce is thickened.
3. Remove from heat. Stir in sour cream.
4. Serve with cooked whole grain noodles or brown rice. Garnish with paprika and chopped parsley if desired.
5. Refrigerate leftovers within 2 hours

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.

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

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

Oven French Toast

Oven French Toast

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 slices
Serving Size 2 slices

Ingredients

4 eggs or 8 egg whites
12 slices whole grain bread
1 cup non-fat or 1% milk
1⁄4 cup packed brown sugar
1 teaspoon vanilla
powdered sugar (optional)

Directions

1. Preheat oven to 325 degrees.
2. Lightly spray a cookie sheet with sides or two 9x13 inch pans with cooking spray.
3. Lay the slices of bread flat on the pan with the sides touching.
4. Beat egg, milk, brown sugar, and vanilla until very well blended.
5. Pour mixture over bread. Turn each slice over to ensure both sides are wet.
6. Cover and refrigerate overnight or bake immediately for 30 minutes.
7. Serve hot. Sprinkle lightly with powdered sugar (optional). Top with applesauce, fresh fruit or yogurt.
8. Refrigerate leftovers within 2 hours.

Notes

• Serve with applesauce or yogurt.
• Add your favorite berries to the top for some color and a yummy taste

Do-It-Yourself Trail Mix

Do-It-Yourself Trail Mix

Prep time: 5 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 cup square-type whole grain cereal
1 cup o-type whole grain cereal
1 cup puff-type whole grain cereal
1 cup dried fruit of your choice
1 cup small pretzels
1⁄2 cup small nuts*

Directions

1. Set out a bowl of each ingredient with a serving spoon.
2. Let guests add a spoon of each ingredient to a platic bag or other container. Shake to mix. Enjoy!

Notes

• Peanuts and other small foods that are round are easy for your preschooler to choke on when swallowing them. Have your child eat at the table, or at least while sitting down.
• Always watch your child while he or she eats.

Vegetables and Turkey Stir-Fry

Vegetables and Turkey Stir-Fry

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

Ingredients

1 Tablespoon oil
2 cups chopped vegetables, fresh, frozen or canned (try a mixture - celery, mushrooms, water chestnuts, bok choy, cabbage, zucchini, carrot or broccoli)
1 clove garlic, peeled and minced or 1/4 teaspoon garlic powder
2 thin slices ginger root, minced
1⁄2 teaspoon salt
1 cup cooked ground turkey or turkey breast cut into 1/2-inch cubes
1⁄2 teaspoon sugar
3 cups cooked brown rice or whole grain noodles

Directions

1. Heat oil in a medium skillet over medium heat (300 degrees in an electric skillet).
2. Add vegetables, garlic, ginger root and salt. Stir fry for 2 to 4 minutes.
3. Reduce heat to prevent scorching. Add cooked turkey and sugar. Cook until vegetables are tender and turkey is heated through, about 2 to 3 minutes.
4. Serve warm over rice or noodles.
5. Refrigerate leftovers within 2 hours.

Salmon Pasta Skillet

Salmon Pasta Skillet

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 6 servings
Serving Size 1/2 cup       

Ingredients

1 1⁄2 cups whole grain pasta (try shells, elbow, or bow tie)
1 Tablespoon margarine or butter
2 Tablespoons chopped onion
1 can (5 ounces) canned salmon, drained (about 1/2 cup cooked fresh salmon)
2 small tomatoes, chopped
3 Tablespoons lemon juice
1 Tablespoon chopped parsley or 1 teaspoon dried parsley
1⁄4 teaspoon salt

Directions

1. Cook pasta according to package directions. Drain, then set aside.
2. While pasta is cooking, heat butter in a medium skillet over medium heat (300 degrees in an electric skillet). Add onion and cook until tender.
3. Add cooked pasta, salmon, tomato, lemon juice, parsley and salt. Cook until heated through.
4. Refrigerate leftovers within 2 hours.