Salmon Patties

Salmon Patties

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 patty

Ingredients

1 can (14 ounces) of salmon, remove skin and large bones
1 slice of bread, torn into small pieces
1 Tablespoon light mayonnaise
1 Tablespoon lemon juice
1 egg, lightly beaten
1⁄2 cup celery, chopped (about 1 stalks)
1⁄2 cup carrot, chopped (about 1 small)
1⁄2 cup onion, chopped (1⁄2 medium onion)

Directions

1. In a medium bowl break up the salmon into small pieces.
2. Add the rest of the ingredients. Mix well.
3. Lightly press about ½ cup of the mixture into a 3 to 4 inch patty that is about 1 inch thick. Repeat to make 4 patties total.
4. Lightly spray or oil a large skillet and heat over medium heat.
5. Add the patties and cook until they are golden brown, about 5 to 7 minutes per side.
6. 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.

Quick Chili

Quick Chili

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground meat (15% fat)
1 medium onion, chopped
1 can (15 ounces) kidney beans with liquid
2 cans (14.5 ounces each) diced tomatoes with liquid
2 Tablespoons chili powder

Directions

1. Brown meat and onions in a large skillet over medium-high heat (350 F degrees in an electric skillet). Drain fat.
2. Add undrained beans, tomatoes with liquid and chili powder.
3. Reduce heat to low (250 F degrees in an electric skillet), cover and cook for 10 minutes. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve with shredded cabbage, low fat sour cream, cilantro or grated cheese.
• Add other vegetables such as bell peppers, carrots, celery, and corn, if desired.
• Add dried cumin, oregano or red pepper flakes in Step 2 for extra flavor!

Personalized Pasta Salad

Personalized Pasta Salad

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

2 cups uncooked pasta, such as macaroni or rotini
1⁄2 cup reduced-fat salad dressing
2 cups cooked, cubed chicken
1 medium tomato, chopped
1 medium red or green bell pepper, cut in 1" pieces
1/2 medium red onion, diced
1 can (4 ounces) sliced black olives

Directions

1. Measure 6 cups of water into a (4 quart or larger) sauce pan.
2. Bring water to a boil over high heat and add pasta. Cook until tender (about 8 to 10 minutes), stirring occasionally. Drain. Rinse with cold water to cool quickly; drain well.
3. Add dressing; toss lightly.
4. Add meat and vegetables, and toss again.
5. Chill until ready to serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Substitute cooked beef, pork, tuna, salmon, turkey, shrimp, or hard-boiled egg for the chicken.

Personal Salad in a Bag

Personal Salad in a Bag

Prep time: 10 minutes
Makes: 1 servings
Serving Size 1 1/2 cups

Ingredients

SALAD (1.5 cups total per person)
leafy green vegetables, tomatoes, cucumbers, olives, onions, garlic, avocadoes, grated or diced cheese, cooked beans

DRESSING
1 teaspoon bottled dressing; or mix together the following:
1⁄2 teaspoon vegetable oil
1⁄2 teaspoon lemon juice or vinegar
1 pinch of salt and pepper

TOOLS
1 closable plastic bag
can opener (if using canned food)
cutting board
knife (for vegetables)

Directions

1. Wash all fresh foods. Tear or cut any foods that are larger than a quarter.
2. Place food for salad in plastic bag. Add dressing to bag.
3. Close opening of bag securely. Shake bag well.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve this salad as a side dish, on a burger or over a baked potato.

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.

Oriental Carrot Salad

Oriental Carrot Salad

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

SALAD
2 cups shredded carrots (about 4 medium carrots)
1⁄4 cup fine chopped green or red bell pepper
1⁄4 cup raisins or craisins
1⁄4 cup unsalted cashews or sunflower seeds

ORIENTAL DRESSING
1⁄4 cup orange juice (juice from 1/2 orange)
1 Tablespoon vegetable oil or olive oil
1 Tablespoon low sodium soy sauce
1⁄8 teaspoon ground ginger
1⁄8 teaspoon garlic powder
1 teaspoon honey or sugar

Directions

1. Combine carrots, peppers, raisins and sunflower seeds in a bowl.
2. Combine orange juice, vegetable oil, soy sauce, ground ginger, garlic powder and honey or sugar in a jar. Cover and shake to blend.
3. Add the oriental salad dressing or your favorite salad dressing. Stir to blend.
4. Refrigerate for a few hours to blend flavors.
5. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

No Bake Tuna Casserole

No Bake Tuna Casserole

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

8 ounces egg noodles (4 1/2 cups dry)
3 ounces reduced fat cream cheese
1 can (10.5 ounces) low sodium condensed cream of chicken soup
1 teaspoon chicken bouillon
1 can (5 ounces) tuna in water, drained
1⁄8 teaspoon pepper
1⁄4 teaspoon onion powder
1 teaspoon prepared mustard
1⁄3 cup non-fat or 1% milk

Directions

1. Cook noodles using package directions and drain well.
2. Soften the cream cheese and mix in the soup.
3. Add remaining ingredients except noodles and stir well.
4. Gently mix in cooked noodles and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Cream of Mushroom or Cream of Chicken Mushroom soup can be substituted for Cream of Chicken.
• A microwave works well to soften cream cheese.
• Try whole wheat egg noodles.
• Reheat the casserole in the microwave if it has cooled before serving.

My Personal Pizza

My Personal Pizza

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 1 servings
Serving Size 1 pizza

Ingredients

1/2 english muffin
1 1⁄2 Tablespoons spaghetti or pizza sauce
1 Tablespoon grated cheese
4 Tablespoons chopped vegetables, fruits, and/or cooked meat

Directions

1. Preheat oven to 400 degrees.
2. Lightly toast English muffin.
3. Spread with spaghetti sauce or pizza sauce.
4. Add cheese and pizza toppings of your choice.
5. Bake 5-7 minutes until muffin is lightly browned and cheese is melted.
6. Allow to cool slightly before eating.
7. Refrigerate leftovers within 2 hours.

Notes

• Try a variety of fruits and vegetables such as onions, bell peppers, mushrooms, pineapple, and tomato.
• Add cut up cooked meat like chicken or sausage.
• Try whole wheat English muffins for added fiber.

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.

Garden Sloppy Joes

Garden Sloppy Joes

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1/2 bun

Ingredients

1 onion, chopped
1 carrot, chopped or shredded
1 green pepper, chopped
1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 can (8 ounces) tomato sauce
1 can (15 ounces) whole tomatoes, crushed
1 can (8 ounces) mushrooms or 1/2 pound chopped fresh mushrooms
1⁄4 cup barbecue sauce
6 whole wheat buns, split in half to make 12

Directions

1. Saute onions, carrots, green pepper and ground meat in a 2-3 quart saucepan over medium-high heat for 5 minutes.
2. Add tomato sauce, crushed tomatoes, mushrooms and barbecue sauce.
3. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes or until thick, stirring occasionally.
4. Toast buns if desired. Spoon sauce over bun halves. Serve open-faced.
5. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh, canned or frozen chopped vegetables.
• Try whole wheat English muffins instead of buns. 

Easy Manicotti

Easy Manicotti

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 14 servings
Serving Size 1 filled shell

Ingredients

1 package (8 ounces) manicotti shells (14 shells)
1 egg
1 carton (15 ounces) low-fat ricotta or cottage cheese
6 ounces shredded low-fat mozzarella cheese (about 1 1/2 cups)
1⁄2 cup fresh parsley, minced, or 3 tablespoons dried parsley
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 Tablespoon italian seasoning
1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
1 jar (24 to 26 ounces) pasta sauce

Directions

1. Preheat oven to 350 degrees.
2. Cook pasta according to package directions and drain.
3. While pasta is cooking, beat egg in medium bowl. Add ricotta or cottage cheese, mozzarella cheese, parsley, salt, pepper, Italian seasoning and garlic powder. Mix well.
4. Pour a little of the pasta sauce in the bottom of a rectangular baking pan to prevent pasta from sticking.
5. Stuff shells with filling (about 2-3 rounded teaspoons per shell). Arrange stuffed shells in pan. Pour remaining sauce evenly over pasta.
6. Bake for 10 to 15 minutes or until bubbly throughout.
7. Let rest 10 minutes outside of oven before serving.
8. Refrigerate leftovers within 2 hours.

Notes

• Add Parmesan cheese to the filling mixture.
• Add your favorite spices to sauce for additional flavor.

Easy Cheesy Enchiladas

Easy Cheesy Enchiladas

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 16 servings
Serving Size 1/2 enchilada

Ingredients

2 cans (15 ounces each) black beans, drained and rinsed
1⁄2 cup salsa
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 1⁄2 cups shredded cheese
8 10" whole wheat flour tortillas
1 can (15 ounces) enchilada sauce

Directions

1. Preheat oven to 350 degrees. Lightly oil or spray a 9 x 13-inch baking dish.
2. Mix beans, salsa, corn, and half of the cheese together in a bowl.
3. Spoon about 1/2 cup of the bean mixture onto each tortilla.
4. Roll the tortilla and place seam-side down in baking dish.
5. Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.
6. Bake for 15-20 minutes, or until hot.
7. Refrigerate leftovers within 2 hours.

Notes

• This dish can be prepared in a microwave safe dish. Prepare as above and cook on HIGH in the microwave for 7-10 minutes or until steaming hot. Covering the dish will reduce spattering.
• Substitute pinto beans or kidney beans for the black beans.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cucumber Salad with Tomatoes

Cucumber Salad with Tomatoes

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

Ingredients

2 cups diced cucumbers
1 cup seeded and diced tomato
1⁄4 cup chopped sweet onion
2 cups cooked couscous or rice
2 teaspoons dill weed
1⁄2 cup low-fat italian salad dressing

Directions

1. Toss together the cucumber, tomatoes, onions, couscous or rice, dill weed and salad dressing.
2. For best flavor, chill for 1 hour before serving.
3. Refrigerate leftovers within 2 hours.

Creamed Green Beans and Potatoes

Creamed Green Beans and Potatoes

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

2 Tablespoons vegetable oil
2 Tablespoons flour
1⁄4 teaspoon basil
1⁄4 teaspoon rosemary
1⁄4 teaspoon salt
pepper to taste
1 cup non-fat or 1% milk
2 cups frozen green beans
2 cups cooked new potatoes
1⁄2 cup sliced mushrooms

Directions

1. Heat oil in a small saucepan; blend in flour.
2. Slowly add basil, rosemary, salt, pepper, and milk.
3. Cook and stir constantly until thickened.
4. Add beans, potatoes, and mushrooms and heat through.
5. Refrigerate leftovers within 2 hours.

Cowboy Salad

Cowboy Salad

Prep time: 20 minutes
Makes: 15 servings
Serving Size 1/2 cup

Ingredients

2 cans (15 ounces) black-eyed peas or black beans
1 can (15 ounces) corn
1 bunch cilantro
1 bunch green onions (5 green onions)
3 medium tomatoes
1 avocado (optional)
1 Tablespoon canola or vegetable oil
2 Tablespoons vinegar or lime juice
1⁄2 teaspoon each salt and pepper

Directions

1. Drain and rinse the black-eyed peas (or black beans) and corn.
2. Finely chop the cilantro and green onions.
3. Dice the tomatoes and avocados.
4. Combine all ingredients in a large bowl.
5. Mix oil, vinegar or lime juice, salt and pepper together in a small bowl.
6. Pour oil mixture over salad ingredients and toss lightly.
7. Refrigerate leftovers within 2 hours.

Notes

• Serve with your favorite meal or as a snack with tortilla chips.
• Try adding other vegetables such as sweet or hot peppers or zucchini.
• Freeze extra lime juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

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.

Corn Critter Salad

Corn Critter Salad

Prep time: 10 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

1 cup corn (canned and drained, frozen, or fresh cooked)
1 cup cooked (or canned) black beans
2 Tablespoons diced green or red peppers
2 Tablespoons cilantro leaves
1 Tablespoon cider vinegar
1 teaspoon vegetable oil

Directions

1. Drain (or thaw and drain) corn. Drain black beans.
2. Wash and chop peppers and cilantro leaves.
3. Mix all ingredients together in a medium sized bowl. Enjoy!
4. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.

Corn & Tomato Salad

Corn & Tomato Salad

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

Ingredients

1 3⁄4 cups corn, (fresh cooked, frozen or canned and drained)
3 small tomatoes, diced (1 1/2 cups)
1⁄3 cup fat-free Italian salad dressing
1⁄4 cup minced fresh basil

Directions

1. Combine all ingredients in a medium bowl.
2. Serve at room temperature or chilled.
3. Refrigerate leftovers within 2 hours.

Notes

• One large ear of corn makes about 1 cup of cut corn.
• Try cilantro instead of basil. Add chopped green or red peppers or zucchini.
• Serve this salad as a side dish or use as a filling for tacos, burritos or wraps.
• Make your own nonfat salad dressing by placing the ingredients below in a jar. Cover jar and shake well before adding to salad:
  • 5 Tablespoons apple juice
  • 2 Tablespoons wine or cider vinegar
  • 1 Tablespoon lemon juice
  • 1 garlic clove, minced or 1/4 teaspoon garlic powder
  • 1/2 teaspoon each: onion powder, dried basil and dried oregano
  • 1/8 teaspoon salt and pepper
  • 1/8 teaspoon brown or yellow mustard

Chinese Ramen Cabbage Salad

Chinese Ramen Cabbage Salad

Prep time: 15 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

5 cups shredded cabbage
2 cups chopped broccoli (or try broccoli florets)
1 cup shredded carrot
1⁄2 cup chopped green onions
1 package chicken flavored ramen noodles crushed. Reserve seasoning packet for dressing
3 Tablespoons apple cider vinegar
1 Tablespoon sugar
2 Tablespoons oil

Directions

1. In a large bowl, combine cabbage, broccoli, carrot, green onions and uncooked ramen noodles.
2. For the dressing, combine ramen seasoning packet, vinegar, sugar and oil in a small bowl. Stir well.
3. Pour dressing over salad. Toss to coat. Refrigerate until served.
4. Refrigerate leftovers within 2 hours.

Notes

• Add chicken, tuna, tofu, nuts or other sources of protein.
• Use any kind of vinegar or substitute lowfat Italian dressing for the dressing ingredients.
• Reduce sodium by leaving out the seasoning packet.