Kiwi Pineapple Slaw

Kiwi Pineapple Slaw

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

Ingredients

1 cup pineapple in juice, undrained
3 cups cabbage, finely shredded (1/2 head)
1 1⁄2 cups kiwi, peeled and chopped (about 3 medium kiwi)
1⁄2 cup celery, chopped (about 1 stalk)
1⁄4 cup raisins
1⁄4 cup light mayonnaise

Directions

1. Drain pineapple, reserving 3 Tablespoons juice. Cut pinepple into bite-sized pieces, if needed.
2. Combine drained pineapple, cabbage, kiwi, celery, and raisins in a large bowl.
3. Stir reserved pineapple juice into mayonnaise until smooth. Add to cabbage mixture, tossing gently.
4. Refrigerate leftovers within 2 hours.

Fruit and Nut Slaw

Fruit and Nut Slaw

Prep time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

5 cups thinly sliced cabbage (about 1 1/2 pounds or 1⁄2 small head – try a mix of red and green)
1⁄2 cup dried fruit (cranberries or raisins work well)
1 carrot, washed, peeled and grated
1⁄3 cup vinegar
2 Tablespoons sugar
2 teaspoons vegetable oil
3⁄4 teaspoon salt
1⁄2 teaspoon black pepper
2 1⁄4 cups thinly sliced apples
1⁄4 cup chopped nuts, toasted

Directions

1. Mix cabbage, dried fruit and carrots in a large bowl.
2. In small bowl, mix vinegar, sugar, oil, salt and pepper.
3. Pour vinegar mixture over cabbage mixture.
4. Add apple and nuts just before serving. Mix well.
5. Refrigerate leftovers within 2 hours.

Cauliflower Salad

Cauliflower Salad

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

Ingredients

4 cups mixed cauliflower and broccoli florets (fresh or frozen)
1 cup celery, diced
1⁄2 cup onion, diced
1⁄4 cup sweet bell pepper, any color
1⁄3 cup lite mayonnaise
1⁄3 cup nonfat plain yogurt
1 Tablespoon prepared mustard
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon dried dill weed

Directions

1. Thaw frozen cauliflower and broccoli and drain liquid. If using fresh vegetables, cook first until barely tender.
2. Combine cauliflower, broccoli, celery, onion and bell pepper in serving bowl.
3. In a small bowl, mix mayonnaise, yogurt, mustard, salt, pepper and dill.
4. Stir dressing gently into salad. Chill before serving.
5. Refrigerate leftovers within 2 hours.

Bell Pepper Salad

Bell Pepper Salad

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

Ingredients

4 bell peppers
1⁄2 medium onion
2 1⁄2 Tablespoons vinegar
1 Tablespoon oil
1⁄8 teaspoon salt and pepper

Directions

1.  Wash bell peppers and remove tops and seeds. Cut into ¼-inch thick strips. Peel onion and slice into thin strips.
2. In a large mixing bowl, stir together vinegar, oil, salt and pepper.  Add bell pepper and onion and gently stir to coat. Cover and refrigerate for 30 minutes before serving.
3. Refrigerate leftovers within 2 hours.

Beet and Carrot Salad

Beet and Carrot Salad

Prep time: 15 minutes
Cooking time: 5 minutes
Makes: 4 servings
Serving Size 2/3 cup

Ingredients

1 carrot, sliced thin or coarsely grated
1⁄4 cup minced fresh onion
2 Tablespoons light mayonnaise
1⁄4 teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
1 3⁄4 cups beets (bite sized pieces), cooked from fresh or canned/drained

Directions

1. Cook carrots (if desired) until just tender. Try microwave or steaming.
2. In a medium bowl, combine onion, mayonnaise, salt, pepper and cilantro, if desired. Add beets and carrots and stir to coat evenly. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Bean Salad

Bean Salad

Prep time: 10 minutes
Makes: 13 servings
Serving Size 1/2 cup

Ingredients

1⁄4 cup vinegar
1⁄4 cup sugar
2 Tablespoons oil
1⁄4 teaspoon each salt and pepper (optional)
6 cups beans, about 4 cans (15 ounces each) drained and rinsed (try a mixture - green beans, wax beans, kidney beans, garbanzo beans)
2 cups chopped vegetables (try a mixture - onion, carrot, celery, bell pepper)

Directions

1. In a large bowl, combine vinegar, sugar and oil. Mix well. Add salt and pepper, if desired.
2. Add beans and vegetables and gently stir to coat. Cover and refrigerate until ready to serve. For more flavor, make a day ahead.
3. 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.

Tomato Pasta Salad

Tomato Pasta Salad

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

Ingredients

4 cups cooked rotini noodles
2 cups chopped tomatoes
1 cup chopped broccoli
1⁄4 cup sliced black olives
2 teaspoons dry Italian herbs
2 Tablespoons grated Parmesan cheese
8 ounces low-fat Italian salad dressing (about 1 cup)

Directions

1. Combine the cooked noodles, tomatoes, broccoli and black olives together in a bowl.
2. Add the herbs, cheese and salad dressing. Stir together and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Spring Green Salad

Spring Green Salad

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

Ingredients

6 ounces spinach (about 7 cups)
3 oranges
1 1⁄2 cups strawberries, halved
1 cup walnut pieces (toasted if desired) 

DRESSING
1 teaspoon sugar
1⁄4 teaspoon paprika
2 Tablespoons orange juice (juice from 1/4 orange)
1 Tablespoon lemon juice
1 1⁄2 teaspoons vinegar
1 teaspoon finely chopped onion
2 Tablespoons salad oil

Directions

1. Wash and dry spinach, tear into pieces, and chill.
2. To prepare orange: Cut off peel and membrane of outer part of the sections. Using a paring knife gently cut out sections from membrane edges. You end up with orange sections with no outer membrane.
3. To make dressing: Combine all ingredients in a jar and shake well or blend in a blender.
4. Right before serving, toss orange and strawberries with walnuts and spinach. Add dressing to coat salad. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.

Spinach Pasta Salad

Spinach Pasta Salad

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

Ingredients

2 cups cooked pasta (try whole wheat shells, bow ties, macaroni or other small shapes)
4 cups spinach
1⁄4 cup dried cranberries
2 Tablespoons sunflower seeds
1 can (15 ounces) mandarin oranges, drained
2 Tablespoons chopped cilantro or parsley

DRESSING
2 Tablespoons teriyaki sauce
2 Tablespoons vinegar
1⁄4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1 1⁄2 teaspoons sugar
1 Tablespoon vegetable oil

Directions

1. In a large bowl, mix together teriyaki sauce, vinegar, garlic powder, salt, pepper, sugar and vegetable oil.
2. Add cooked pasta, spinach, dried cranberries, sunflower seeds, mandarin oranges and cilantro or parsley, if desired. Mix well. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Try a low fat Asian Salad Dressing from the store to replace the dressing ingredients.

Southern Green Beans

Southern Green Beans

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

Ingredients

1 pound fresh green beans
1⁄4 cup finely chopped onion
1⁄4 cup chopped ham
1 Tablespoon olive oil or butter
salt and black pepper to taste

Directions

1. Snap the ends off the green beans and rinse the beans in water.
2. Place the green beans in a pan of boiling water over medium high heat. Cover and cook beans for 6 to 8 minutes. Drain off the water.
3. Heat the oil in a large skillet. Add the onions and ham. Stir and cook for 2 to 3 minutes.
4. Add the cooked green beans and 1/4 cup water to the skillet. Stir and cook for 4 to 5 minutes.
5. Refrigerate leftovers within 2 hours.

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!

Green Salad with Peas

Green Salad with Peas

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

Ingredients

1 cup peas, fresh, frozen or canned
6 cups salad greens, torn in bite size pieces
1⁄2 cup chopped cucumber
1⁄2 cup low-fat salad dressing
1⁄2 cup low-fat feta cheese

Directions

1. Thaw and drain frozen peas or drain canned peas.
2. Combine peas, salad greens and cucumber in a large serving bowl. 
3. Add dressing just before serving. Toss to mix well. Sprinkle with feta cheese.
4. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2 tablespoons of chopped fresh mint to this salad for a refreshing twist!

Veggie Quesadillas with Cilantro Yogurt Dip

Veggie Quesadillas with Cilantro Yogurt Dip

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1 quesadilla

Ingredients

12 soft corn tortillas (6 inches)
1 1⁄2 cups cheddar cheese, shredded
1 cup corn kernels (fresh, frozen/thawed, or canned/drained)
1⁄2 cup beans, black or pinto (canned or cooked; drained)
1⁄2 cup cilantro, chopped
1 carrot, shredded
1 bell pepper, finely chopped
1 jalapeno pepper, finely minced (optional)

CILANTRO YOGURT DIP
2 cups plain nonfat yogurt
1⁄4 cup cilantro, finely chopped
1⁄2 teaspoon salt

Directions

1. Preheat large skillet over low heat (250 degrees in an electric skillet).
2. Divide cheese, corn, beans, cilantro, shredded carrots and peppers between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
3. Place one or two folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
4. Turn over and cook other side until golden, about 1 minute.
5. Remove to a plate and repeat until all tortillas are heated.
6. Mix together nonfat yogurt, cilantro and salt to make the dip.
7. Cut each quesadillas intowedges and serve immediately with the dip.
8. Refrigerate leftovers within 2 hours.

Notes

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

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.

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.

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.

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.