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.

Oven-Roasted Radishes with Peas

Oven-Roasted Radishes with Peas

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 servings
Serving Size 1/2 cup

Ingredients

1 bunch radishes, (approximately 10 radishes) washed, trimmed and cut into quarters
2 teaspoons vegetable oil
1⁄4 teaspoon salt
1 cup peas (fresh, thawed from frozen, or canned and then drained)
1⁄4 teaspoon pepper
1 Tablespoon lemon juice
1 teaspoon dried dill (optional)

Directions

1. Preheat oven to 450 degrees.
2. In a rimmed baking sheet, mix radishes with oil, salt and pepper. Roast in the oven for 10 minutes.
3. Sprinkle peas over the radish mixture and roast until peas are heated through.
4. Remove from oven and sprinkle with lemon juice and dill, if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

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.

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. 

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.

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.

Carrot, Jicama and Orange Salad

Carrot, Jicama and Orange Salad

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

Ingredients

3 cups jicama, peeled and cut into small pieces (about 1 small jicama)
1 cup carrots, peeled and coarsely grated (about 2 medium carrots)
2 cups oranges, peeled and cut into small pieces (about 2 small oranges)
2 teaspoons oil
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon honey
2 teaspoons lime juice
1⁄4 teaspoon salt

Directions

1. In a medium bowl, mix jicama, carrots, and oranges.
2. In a small bowl, combine oil, orange juice, honey, lime juice, and salt. Mix well.
3. Pour over the salad and stir lightly.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Want to use canned mandarin oranges instead? One 10.5 oz. can equals 1 cup of mandarin oranges.
• Honey is not recommended for children under 1 year old.
• Freeze extra lime juice to use later.

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.

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.

Bulgur Pilaf

Bulgur Pilaf

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

Ingredients

2 Tablespoons oil
1⁄2 cup chopped celery
1 medium onion, chopped
1 cup bulgur, uncooked
1⁄2 teaspoon Salt
1⁄4 teaspoon pepper
2 cups broth (beef, chicken, or vegetable) (see notes)

Directions

1. Add oil, celery, onion and bulgur to a medium skillet.
2. Stir constantly over medium heat (300 degrees in an electric skillet) until vegetables are tender and bulgur is golden brown.
3. Add seasonings and broth and bring to a boil.
4. Cover pan and reduce heat to low.
5. Simmer 15 minutes.  Liquid should be gone. Serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Add other vegetables such as peas, grated carrots, chopped bell peppers.
• Try additional flavors such as dill weed, oregano, sage, marjoram, or parsley.

Bruschetta Salad

Bruschetta Salad

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

Ingredients

3 cups chopped roma tomatoes
1⁄2 cup chopped red onion
1⁄4 cup fresh chopped basil
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 Tablespoons balsamic or red wine vinegar
1 Tablespoon oil
2 cups Croutons

Directions

1. Combine the tomatoes, onion, basil, salt, black pepper, vinegar and oil in a bowl.
2. Stir croutons in the salad and serve.
3. Refrigerate leftovers within 2 hours.

Broccoli Raisin Salad

Broccoli Raisin Salad

Prep time: 20 minutes
Makes: 9 servings
Serving Size 2/3 cup

Ingredients

6 cups chopped broccoli
1⁄2 cup raisins
1⁄4 cup finely chopped red onion
1⁄4 cup unsalted sunflower seeds
1⁄4 cup bacon bits
1⁄2 cup light mayonnaise
1⁄4 cup sugar
1 Tablespoon red wine vinegar

Directions

1. Combine chopped broccoli, raisins, chopped onion, sunflower seeds and bacon bits in a large bowl.
2. Combine mayonnaise, sugar and vinegar in a small bowl.
3. Stir mayonnaise mixture into salad.
4. Refrigerate leftovers within 2 hours.

Braised Radishes

Braised Radishes

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

Ingredients

4 bunches of radishes (30 to 36 radishes)
1⁄2 cup water
2 Tablespoons sugar
1⁄2 teaspoon salt

Directions

1. Wash radishes and remove stems and roots.  Cut in half or quarters.
2. In a medium saucepan or skillet, bring water, sugar and salt to a boil.
3. Add radishes and reduce heat to simmer. Cover and cook until radishes are tender and can be pierced with a fork, about 5-7 minutes.
4. Uncover and cook until liquid reduces to make a shiny glaze. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Radishes are also tasty in a stir-fry or green salad.

Asian Chicken Salad

Asian Chicken Salad

Prep time: 20 minutes
Makes: 6 servings
Serving Size 2 cups

Ingredients

DRESSING
1⁄3 cup rice vinegar
3 Tablespoons soy sauce
2 teaspoons sugar
1 1⁄2 Tablespoons toasted sesame oil
1⁄2 teaspoon hot chili oil

SALAD
1 package (10 ounces) salad greens or 6 cups of other lettuce
1 medium carrot, grated
1 bunch green onions, sliced diagonally
1⁄2 cup chopped cilantro leaves
1 can (8 ounces) sliced water chestnuts, rinsed
1 can (11 ounces) mandarin oranges
1 package (6 ounces) snow peas, sliced diagonally
2 cups cooked boneless chicken meat, shredded

Directions

1. Mix dressing ingredients in a small bowl.
2. Toss greens, carrot, onion and cilantro with dressing.
3. Drain mandarin oranges and water chestnuts, then add to salad.
4. Add snow peas and chicken; mix lightly.
5. Refrigerate leftovers within 2 hours.

Notes

• Sprinkle with chopped, dry roasted peanuts

Asian Beef and Noodles

Asian Beef and Noodles

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 Tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/2 teaspoon garlic powder

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown ground beef and cook until no longer pink. Drain fat.
2. Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
3. Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high heat.
4. Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables are tender, stirring occasionally.
5. Refrigerate leftovers within 2 hours.