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.

Ranch Dressing

Ranch Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 tablespoons

Ingredients

1⁄4 cup low-fat mayonnaise
1⁄2 cup low-fat buttermilk
1 teaspoon dried parsley
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄4 teaspoon each salt and pepper

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill until ready to serve.
2. Refrigerate leftovers within 2 hours.

Notes

• For a thinner dressing, add an extra 2 to 3 tablespoons of low-fat buttermilk.

Ranch Dip

Ranch Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 cup low-fat cottage cheese
1 cup low-fat plain yogurt, depending on thickness desired
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
1⁄2 teaspoon onion powder
2 sprigs of parsley, chopped or 1 teaspoon dried parsley flakes

Directions

1. For a chunky dip, mix cottage cheese, yogurt and seasonings of your choice in a bowl.
2. For a smoother dip, mash cottage cheese with a fork before adding yogurt and seasonings.
3. For a smooth dip, blend all ingredients in a blender.
4. Refrigerate leftovers within 2 hours.

Chunky Black Bean Dip

Chunky Black Bean Dip

Prep time: 10 minutes
Makes: 24 servings
Serving Size 2 tablespoons

Ingredients

1 can (15 ounces) black beans, rinsed, drained
1⁄2 cup onion, diced
1 small bell pepper, diced
1 medium tomato, diced
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon chili powder
1 Tablespoon apple cider vinegar

Directions

1. For a smooth dip, place ingredients in a food processor or blender and process until smooth OR For a chunky dip, mash beans well with a fork or potato masher, stir in remaining ingredients. Add additional liquid as needed for desired consistency.
2. Add salt and pepper to taste. 
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Beet Dip

Beet Dip

Prep time: 10 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

2 cans (14 ounces each) beets, drained or 3 cups cooked fresh beets
1⁄4 cup lemon juice
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 teaspoons ground cumin
1⁄4 teaspoon each salt and pepper
2 Tablespoons sesame tahini (optional)

Directions

1. In a blender or food processor, combine beets, lemon juice, garlic, cumin, salt, pepper and tahini, if desired. Blend until smooth. For a thinner consistency, add 1 to 2 tablespoons water or beet juice.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with carrot, celery or jicama sticks.
• Make a chunky version if you don’t have a blender or food processor; mash beets with a potato masher or fork to desired consistency.  Add remaining ingredients and water or beet juice if needed.

Veggie Patties

Veggie Patties

Prep time: 20 minutes
Cooking time: 10 minutes
Makes: 7 servings
Serving Size 2 patties

Ingredients
1 cup shredded carrots (1 to 1.5 carrots)
1 cup shredded zucchini
1 cup shredded potatoes
1⁄2 cup thinly sliced onion
2 Tablespoons chopped parsley
2 eggs
1 cup bread crumbs
1 teaspoon salt
1⁄4 teaspoon black pepper

Directions

1. Combine all the ingredients together in a bowl.
2. Form vegetable mixture into small flat patties.
3. Heat 1 tablespoon oil in a skillet. Cook patties on both sides over medium heat for about 8 minutes.
4. Refrigerate leftovers within 2 hours.

Turkey Salad

Turkey Salad

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

Ingredients

1 1⁄2 cups cooked turkey or smoked turkey, diced
1⁄2 cup walnuts, toasted and chopped
1⁄2 cup raisins or other dried fruit
3⁄4 cup celery, chopped (about 1.5 stalks)
1⁄4 cup diced red or yellow onion (1/4 medium onion)
1⁄4 cup diced carrot
1⁄4 cup parsley, chopped (optional)
1 red apple, cored and chopped
1⁄3 cup low-fat mayonnaise
1 Tablespoon vinegar (cider, red or white)

Directions

1. Mix turkey, nuts, raisins, celery, onions, carrots, parsley and apple in a large bowl.
2. In a small bowl, combine mayonnaise and vinegar; mix well.
3. Toss meat mixture with dressing and chill.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve cold with lettuce and tomato wedges, or use as sandwich filling.

Tuna Pasta Salad

Tuna Pasta Salad

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 6 servings
Serving Size 1 Cup

Ingredients

2 cups macaroni, uncooked
2 cans (5 ounces each) tuna or salmon in water
1⁄2 cup chopped zucchini (about 1/3 small zucchini)
1⁄4 cup sliced carrots (about 1 carrot)
1⁄3 cup diced onion
1⁄4 cup mayonnaise or salad dressing

Directions

1. Cook macaroni according to package directions. Drain the cooking liquid and cool.
2. Drain tuna or salmon.
3. Mix all ingredients together in a bowl. Chill until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Try whole wheat pasta to include whole grains.

Tuna Cabbage Salad

Tuna Cabbage Salad

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

Ingredients

1 can (5 ounces) tuna in water, drained
2 cups cabbage, chopped
3 green onions, diced
1 Tablespoon reduced fat mayonnaise
2 Tablespoons nonfat plain yogurt
salt and pepper

Directions

1. In a medium bowl, shred tuna with a fork and mix with cabbage. Stir in green onions, mayonnaise and yogurt. Add salt and pepper to taste.
2. Chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve on lettuce leaves or make sandwiches with whole wheat or pocket (pita) bread.

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.

Sunshine Roll-Ups

Sunshine Roll-Ups

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1 'wrap'

Ingredients

1 cup cooked, diced chicken
1⁄2 cup finely chopped celery
2⁄3 cup canned, drained mandarin oranges
1⁄4 cup minced onion (green, red, or yellow)
2 Tablespoons mayonnaise
1 teaspoon soy sauce
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄4 teaspoon pepper
1 large whole wheat tortilla
4 medium lettuce leaves, washed and patted dry

Directions

1. In medium bowl, mix chicken, celery, oranges, and onions.
2. Add mayonnaise, soy sauce, garlic, and pepper. Mix gently until chicken mixture is coated.
3. Lay tortilla on clean cutting board or large plate. With a knife or clean scissors, cut tortilla into four quarters.
4. Place 1 lettuce leaf on each tortilla quarter, trimming leaf so it doesn’t hang over edge of tortilla.
5. Place 1/4 of chicken mixture in the middle of each lettuce leaf.
6. Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich!
7. Refrigerate leftovers within 2 hours.

Notes

• No oranges? Use halved grapes or diced apples.
• Instead of chicken, try using 1 cup cooked/drained garbanzo beans, or 1 cup of small tofu cubes.

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!

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!

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.

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.

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. 

Cabbage Stir-Fry

Cabbage Stir-Fry

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 7 servings
Serving Size 2/3 cup

Ingredients

2 teaspoons oil
1 cup celery, washed and sliced
1 cup chopped onion
3 cups shredded or chopped cabbage
1⁄2 cup chopped green pepper
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1 medium tomato, chopped

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add celery and onion. Cook 4-7 minutes until soft.
3. Add cabbage, green pepper, salt and pepper. Cook for 5-10 minutes, stirring often so the cabbage sweats.
4. Add tomato and serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have tomatoes, try adding 3/4 cup cooked, sliced carrots instead.

Pumpkin Pudding

Pumpkin Pudding

Prep time: 10 minutes
Yield: 7 servings
Serving Size 1/2 cup

Ingredients

1 can (15 ounces) pumpkin or 2 cups cooked mashed squash (such as Hubbard)
1⁄8 teaspoon salt
2 teaspoons pumpkin pie spice (or 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon cloves)
1 1⁄2 cups non-fat or 1% milk
1 package (3.5 ounces) instant vanilla pudding mix

Directions

1. In a large bowl, mix pumpkin, salt and pumpkin pie spice together.
2. Slowly stir in milk and mix well.
3. Add instant pudding mix and stir for 2 minutes until it thickens.
4. Refrigerate until serving time.
5. Refrigerate leftovers within 2 hours.

Magical Fruit Salad

Magical Fruit Salad

Prep time: 15 minutes
Yield: 12 servings
Serving Size 1/3 cup

Ingredients

4 cups fresh or canned fruit (try a mixture - apples, bananas, oranges, grapes or pineapple)
1 package (3.4 ounces) instant lemon or vanilla pudding mix
1 3⁄4 cups cold nonfat or 1% milk (or mix nonfat dry milk with cold water)

Directions

1. For fresh fruit: Rinse fruit and cut into bite-size chunks. For canned fruit: Drain fruit and cut into bite-sized chunks, if needed.
2. In a medium bowl, combine the instant pudding mix and cold milk. Add the fruit and stir gently. Refrigerate for 5 minutes.
3. Refrigerate leftovers within 2 hours.

Notes

• This salad is best if eaten as soon as it is ready.