Sautéed Peppers

Sautéed Peppers

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 bell peppers (greeen, red or yellow - try a mix)
1 medium onion
1 Tablespoon vegetable oil
1⁄4 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. Wash and cut peppers into long strips.  Slice or chop onion.
2. Heat oil in a large skillet over medium heat. Add peppers and onions and sprinkle with salt and pepper.
3. Cook, stirring occasionally, for 8 to 10 minutes, or until onions are clear and peppers are tender.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve as a side dish; add to sandwiches, tacos or wraps; add to cooked pasta or rice bowls.

Sautéed Onions

Sautéed Onions

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

Ingredients

1 medium onion, sliced or chopped
1 teaspoon oil, margarine, or butter

Directions

1. Heat oil in a wide bottomed skillet or pan over medium-high heat.
2. Add chopped or sliced onion and cook, stirring frequently, until desired softness and color are reached. Reduce the heat as needed to prevent burning.
3. 3-5 minutes – onions will be crisp-tender and a clear white
4. Longer cooking will start to brown the onions. They will become softer and sweeter.
5. Cooking for a long time (30 minutes or more) at a lower heat will turn onions a rich golden brown.
6. Refrigerate leftovers within 2 hours.

Notes

• When sauteing more than one onion, avoid crowding them in the pan.

Sautéed Corn and Onion

Sautéed Corn and Onion

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
4 cups corn (try frozen, canned and drained, or fresh, cut off the cob)
1 cup chopped onion
1⁄4 teaspoon dried oregano
1⁄4 teaspoon dried basil
1⁄4 teaspoon each salt and pepper

Directions

1. Heat margarine in medium skillet over medium-high heat (350 degrees in an electric skillet).
2. Add corn, onion, oregano, basil, salt and pepper. Stir to coat evenly.
3. Cook uncovered until onion is tender and corn is heated through, about 5 to 10 minutes.
4. Refrigerate leftovers within 2 hours.

Notes

• 1 cup corn (canned and drained, frozen, or fresh cooked).
• Add chopped bell pepper for more color.

Sautéed Cabbage

Sautéed Cabbage

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
1⁄2 head cabbage, shredded (about 6 cups)
2 medium carrots, grated (about 1 1/2 cups)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a large skillet heat margarine until foamy. Add cabbage and carrots.
2. Sauté over high heat until tender but crisp, about 4-6 minutes. 
3. Add salt and pepper and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!

Honey Mustard Green Beans

Honey Mustard Green Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon yellow mustard
3 Tablespoons honey
3 Tablespoons vinegar
4 cups green beans, canned, frozen or cooked from fresh

Directions

1. For fresh green beans, cook until tender.
2. Heat a medium saucepan or skillet over medium-low heat. Add mustard, honey and vinegar and mix well. Cook until sauce boils and becomes thick, about 10 minutes.
3. Add green beans and stir to coat evenly. Cook until beans are heated through. Serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.
• Honey is not recommended for children under 1 year old.

Green Beans with Onions and Almonds

Green Beans with Onions and Almonds

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 Tablespoon margarine or butter
1 small onion (1/2 cup chopped or sliced)
1⁄4 cup almonds, chopped, sliced or slivered
2 Tablespoons brown sugar
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon mustard
4 cups green beans, fresh (cooked), frozen or canned (drained)

Directions

1. Melt margarine in a medium skillet over medium heat. Add onion and almonds and cook until onions are tender.
2. In a small bowl, mix together brown sugar, orange juice and mustard. Stir into onion mixture.
3. Cook 2 to 3 minutes, until sauce begins to thicken. Stir in green beans and cook for 3 to 5 minutes, or until heated through.
4. Refrigerate leftovers within 2 hours.

Notes

• 4 cups of green beans is about 1 pound fresh OR 16 ounces frozen OR 2 cans (15 ounces each)
• To cook fresh green beans:
• Wash and trim green beans. Cut or snap into desired length. Place in a small saucepan and fill with enough water to cover beans. Bring to a boil. Cover and cook until crisp-tender, about 5 to 7 minutes. Drain beans and set aside.
• For extra flavor, add ¼ cup dried cranberries to the skillet along with the green beans.

Ginger Almond Asparagus

Ginger Almond Asparagus

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 2 cups
Serving Size 1/2 cup

Ingredients

3⁄4 pound asparagus, washed and trimmed (2 1/2 cups sliced)
1 teaspoon oil
3 Tablespoons slivered almonds
1⁄4 teaspoon salt
Pinch of black pepper
1⁄4 teaspoon sugar
1⁄8 teaspoon ginger powder

Directions

1. Slice the asparagus diagonally into pieces about ¾ inch long.
2. Heat oil in a large skillet over medium heat. Add remaining Ingredients. Stir and sauté until asparagus is a brighter green, 3-5 minutes.
3. Reduce heat to medium-low; cover and cook until the asparagus is just fork-tender. Avoid overcooking. Shake the pan occasionally to prevent sticking or burning.
4. Refrigerate leftovers within 2 hours.

Kale and White Bean Soup

Kale and White Bean Soup

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

Ingredients

1 cup onion, chopped (1 medium onion)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon butter or margarine
2 cups broth (chicken or vegetable)
1 1⁄2 cups cooked white beans (1 can - 15.5 ounces, drained and rinsed)
1 3⁄4 cups diced tomatoes (1 can - 14.5 ounces with juice)
1 Tablespoon italian seasoning
3 cups kale, chopped (fresh or frozen)

Directions

1. In a saucepan over medium-high heat, sauté onion and garlic in butter or margarine until soft.
2. Add broth, white beans, and tomatoes; stir to combine.
3. Bring to a boil; reduce heat, cover, and simmer for about 5 minutes.
4. Add the kale and Italian seasoning. Simmer until kale has softened, 3 to 5 minutes. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)

Glazed Carrots and Cranberries

Glazed Carrots and Cranberries

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 2/3 cup

Ingredients

1 pound carrots, peeled and sliced diagonally into 1/4 inch thick slices
1⁄2 teaspoon salt
3 Tablespoons sugar, divided
1⁄2 cup chicken broth
1 Tablespoon butter
1⁄2 cup dried cranberries
2 teaspoons lemon juice

Directions

1. In a large skillet over medium-high heat, add carrots, salt, 1 Tablespoon sugar, and broth. Bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, until carrots are almost tender, about 5 to 8 minutes.
2. Uncover; increase heat to high. Stir occasionally until liquid is reduced to about 2 Tablespoons, about 1 to 2 minutes.
3. Add butter and remaining sugar to skillet; stir carrots to coat. Add dried cranberries and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
4. Remove from heat and stir in lemon juice. Serve warm.
5. Refrigerate leftovers within 2 hours.

Tuna Quesadillas

Tuna Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 quesadilla
Serving Size 1 quesadilla

Ingredients

1 can (5 ounce) tuna in water, drained
1⁄2 cup corn kernels (fresh, cooked, or frozen)
1⁄2 cup bell pepper, diced
1⁄2 cup cheese, shredded (try cheddar or mozzarella)
4 8-inch flour tortillas

Directions

1. In a bowl, mix together tuna, corn, bell pepper and cheese.
2. Spread ¼ of the filling over half of each tortilla. Fold tortilla in half over the filling.
3. Heat each quesadilla in a skillet over medium heat until the cheese is melting.
4. Turn the quesadilla over and cook for an additional 30 seconds to 1 minute.
5. Refrigerate leftovers within 2 hours.

Notes

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

Skillet Corn Chowder

Skillet Corn Chowder

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

1⁄2 small onion, diced
2 Tablespoons vegetable oil
1 can (15 ounces) can cream style corn
2 cups nonfat or 1% milk
1⁄2 cup reduced fat cheddar cheese, grated

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet) saute onion in oil until transparent.
2. Add corn and milk. Stir until mixed together.
3. Heat until just bubbly.
4. Stir in cheese and serve as soon as melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Add any other veggies you have on hand - fresh, frozen, or canned.
• Add pepper, dried cumin and/or oregano for extra flavor!

Rice Bowl Southwestern Style

Rice Bowl Southwestern Style

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

Ingredients

1 teaspoon vegetable oil
1 cup chopped vegetables (try a mixture - bell peppers, onion, corn, tomato, zucchini)
1 cup cooked meat (chopped or shredded), beans or tofu
1 cup cooked brown rice
2 Tablespoons salsa, shredded cheese or low fat sour cream

Directions

1. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).  Add vegetables and cook for 3 to 5 minutes or until vegetables are tender-crisp.
2. Add cooked meat, beans or tofu and cooked rice to skillet and heat through.
3. Divide rice mixture between two bowls. Top with salsa, cheese or sour cream and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• For a spicier dish, add chili powder, red pepper flakes or taco sauce in Step 1.
• You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.

Pear Quesadillas

Pear Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 2 wedges

Ingredients

4 medium whole wheat tortillas
1 cup grated cheese (try cheddar or jack)
1 cup pear cubes (fresh or canned/drained)
1⁄2 cup finely chopped green or red peppers
2 Tablespoons minced onion (green, red, or yellow)

Directions

1. Lay two tortillas on a clean cutting board or on two plates.
2. Place 1/4 of the cheese on each tortilla.
3. Divide pears, peppers, and onion between the two tortillas.
4. Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
5. Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
6. With large spatula, gently turn quesadilla over and cook the other side until a little brown, 2-4 minutes.
7. Gently slide quesadilla onto plate. Cook the second quesadilla.
8. Cut each cooked quesadilla into 4 pieces and serve.
9. Refrigerate leftovers within 2 hours.

Notes

• Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
• Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
• Flavor boosters: add some chopped cilantro, or use pepper jack cheese.

Refried Beans

Refried Beans

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 servings
Serving Size 1/4 cup

Ingredients

1 1⁄4 cups or 1 can (15 to 16 ounces) cooked beans (pinto or other type)
1 Tablespoon oil
2 Tablespoons chopped onion
1 clove minced garlic or 1/4 teaspoon garlic powder
1⁄4 teaspoon ground cumin (or try substituting 1/2 teaspoon chili powder)

Directions

1. Drain beans and reserve liquid. (Rinse canned beans to reduce sodium.)
2. Heat oil in a skillet. Add onion and garlic. Sauté until onion is soft.
3. Mash beans and cumin into onion mixture in skillet. Use a potato masher or back of a spoon.
4. Add reserved liquid or water (1 Tablespoon or more) until desired consistency is reached.
5. Cook and stir bean mixture on medium heat until heated through, 3 to 5 minutes.
6. Refrigerate leftovers within 2 hours.

Kale Dip

Kale Dip

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 12 servings
Serving Size 2 tablespoons

Ingredients

1 1⁄2 teaspoons oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
3 cups kale, thinly sliced
1⁄8 teaspoon salt
1 cup low-fat cottage cheese
1⁄2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
1 Tablespoon lemon juice

Directions

1. Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool.
2. Transfer kale to a blender. Add cottage cheese and puree until smooth.
3. Season with red pepper flakes and lemon juice.
4. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped)
• No blender? Make chunky version! Finely chop kale and garlic before cooking. Mash dip with fork.
• Try adding onion or garlic powder, dill weed or curry powder for a flavor boost.
• Can be made ahead and refrigerated for up to 3 days.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.

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.

Skillet Mac and Cheese

Skillet Mac and Cheese

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cups water
1 1⁄2 cups uncooked macaroni
1 teaspoon butter or margarine
2 Tablespoons flour
1⁄4 teaspoon salt
1⁄4 teaspoon dry mustard
1 1⁄4 cups non-fat or 1% milk
1 1⁄4 cups (5 ounces) grated cheddar cheese

Directions

1. In a 10-inch non-stick skillet or pan bring water to a boil.
2. Add the macaroni and butter or margarine. Stir a few times to prevent sticking.
3. Cover the pan and reduce heat to low. Simmer for 5 minutes. (Do not drain the water)
4. Meanwhile, mix flour, salt and mustard in a small bowl. Add 1/4 cup of milk and stir until smooth. Add remaining milk. Set aside.
5. Take the lid off the skillet and cook macaroni until most of the water is gone.
6. Stir and add milk mixture and cheese. Mix well. Cook and stir until all the cheese melts and the sauce is bubbly and thick.
7. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh or frozen vegetables in step 2. Try onions, celery, carrots, zucchini or others.
• Add your favorite seasonings in step 4 to add variety. Try oregano, garlic powder, chili powder or others.
• Use a combination of cheddar and mozzarella cheese for a different flavor!

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. 

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!

Chili Cheese Hominy

Chili Cheese Hominy

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

Ingredients

1 teaspoon oil
1⁄2 cup onion, chopped (about 1/2 a medium)
1 can (31 ounces) white or yellow hominy, drained and rinsed, or 2 cans (15.5 ounces each)
1 can (7 ounces) chopped green chilies, drained, or 2 cans (4 ounces each)
1 cup fat free sour cream
1 teaspoon chili powder
1⁄8 teaspoon pepper
1 cup reduced fat cheddar cheese, shredded

Directions

1. Heat oil in a large skillet over medium high heat (350 degrees in an electric skillet). Add onion and cook until tender, about 2 to 3 minutes.
2. Stir in hominy, green chilies, sour cream, chili powder and pepper. Add half of the cheese and mix well.
3. Reduce heat to medium (300 degrees in an electric skillet). Cover and cook until heated through, about 3 to 5 minutes.
4. Sprinkle remaining cheese on top. Cover and cook an additional 5 minutes or until cheese melts.
5. Refrigerate leftovers within 2 hours.