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.

Tomato Melt

Tomato Melt

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 2 servings
Serving Size 2 muffin halves

Ingredients

1⁄4 cup shredded cheese (try cheddar, mozzarella or a blend)
1 Tablespoon low-fat mayonnaise
1⁄2 teaspoon mustard
2 English muffins (try whole wheat)
1 medium tomato, cut into 4 slices

Directions

1. In a small bowl, combine cheese, mayonnaise and mustard.
2. Cut English muffins in half and spread mixture evenly over all 4 halves.
3. Broil 5 inches from the heat for 2-3 minutes or until cheese is melted.
4. Place a tomato slice on each English muffin half.
5. Serve as is or broil for 2-3 minutes more to heat tomato.
6. Refrigerate leftovers within 2 hours.

Notes

• For extra flavor try fresh avocado or basil leaves under the tomato or add 1/8 teaspoon garlic powder to the cheese mixture.

Southwestern Stuffed Potatoes

Southwestern Stuffed Potatoes

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 potato half

Ingredients

2 medium potatoes (each about 5 inches x 2½ inches)
1 cup black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)

Directions

1. Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
2. In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
3. Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
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!

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.

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

Carrot Raisin Salad

Carrot Raisin Salad

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

Ingredients

2 cups shredded carrots (about 4 carrots)
1⁄2 cup raisins
2 Tablespoons low-fat mayonnaise or salad dressing
2 Tablespoons plain yogurt or orange juice

Directions

1. Combine carrots and raisins in a serving bowl.
2. Mix low fat mayonnaise or salad dressing with yogurt or orange juice.
3. Pour mixture over carrots and raisins and chill until serving time.
4. Refrigerate leftovers within 2 hours.

Melon and Mint

Melon and Mint

Prep time: 15 minutes
Yield: 8 servings
Serving Size 3/4 cup

Ingredients

1 Tablespoon lime juice
1⁄4 cup fresh mint leaves
2 Tablespoons brown sugar
3 cups watermelon cubes
3 cups honeydew cubes

Directions

1. Blend lime juice, mint leaves and brown sugar together in a small food processor.
2. Place melon cubes in a bowl. Drizzle dressing over melon and toss gently.
3. Refrigerate leftovers within 2 hours.

Bell Pepper Smoothie

Bell Pepper Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup
 

Ingredients
1 medium banana, peeled fresh or frozen
1 can (8 ounces) pineapple, drained
1⁄2 cup red bell pepper, seeded and chopped
2 cups frozen mixed berries
1 cup water

Directions

1. Combine all ingredients in a blender or food processor.
2. Blend until smooth.
3. Serve Immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For a sweeter smoothie reserve and add juice from the canned pineapple. Use less water if adding juice.
• Use any combination of berries.