Potato Nachos

Potato Nachos

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 5 cups
Serving Size 1 cup

Ingredients

1 pound small red potatoes, skins on
2 teaspoons oil or cooking spray
8 ounces lean ground turkey (15% fat)
1⁄2 teaspoon chili powder
1⁄2 cup reduced fat shredded cheddar cheese
1 cup lettuce, shredded
1 medium tomato, diced
3⁄4 cup cucumber, peeled and diced
1 Tablespoon cilantro, chopped
3⁄4 cup salsa

Directions

1. Slice potatoes into small circles about 1/4 inch thick.
2. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
3. Arrange slices on a baking sheet in a single layer. Bake in the oven at 450 degrees for 25-30 minutes, depending on desired darkness.
4. Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring over medium heat (300 in an electric skillet) for 8-10 minutes or until turkey browns.
5. Remove potatoes from the oven.
6. Transfer baked potatoes to a casserole dish or an oven-safe dish. Top with turkey and sprinkle with cheese. Put back in the oven to melt the cheese, about 2 minutes.
7. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa.
8. Refrigerate leftovers within 2 hours

Mix and Match Skillet Meal

Mix and Match Skillet Meal

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 cup grain, uncooked
1 1⁄2 cups vegetables, fresh, canned or frozen, cut bite-sized
1 cup protein, cut bite-sized
2 cups sauce, stirred
1⁄2 teaspoon spices
3 Tablespoons topping

Directions

To make in a skillet:

1. Combine all Ingredients except topping in a large skillet.
2. Bring to a boil. Then reduce heat to low. Cover and simmer until grains are tender, about 15 to 45 minutes. Stir occasionally and add liquid if too dry.
3. Add topping before serving.
4. Refrigerate leftovers within 2 hours.

 To bake in oven:

1. Preheat oven to 350 degrees.
2. Combine all Ingredients except topping in a casserole dish. Cover with aluminum foil and bake until grains are tender, about 50 to 60 minutes.
3. Add topping before serving.
4. Refrigerate leftovers within 2 hours.

Notes

• Grain - try bulgur, pasta, quinoa or rice
• Vegetables - try a mixture of corn, carrots, green beans, onions, mushrooms, peppers or zucchini
• Protein - try cooked cubed or ground beef, pork, chicken or turkey, canned tuna or salmon, tofu or beans
• Sauce - try one can (10.75 ounces) condensed cream soup such as chicken, potato or tomato soup plus 1 1/4 cups water or low-fat milk
• Spices - try basil, oregano, parsley, chili powder, garlic, onion powder or ground ginger
• Topping - try grated cheese or crushed whole grain cereal or cracker

Maple Glazed Turnips

Maple Glazed Turnips

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon margarine or butter
3 Tablespoons maple syrup
1⁄2 teaspoon cinnamon
2 teaspoons lemon juice
3 cups turnips, peeled and diced
2 cups sweet potatoes, cubed

Directions

1. Melt margarine and add syrup, cinnamon and lemon juice.
2. Mix turnips and sweet potatoes in a medium casserole dish. Add syrup mixture and stir to coat evenly.
3. Cover and bake at 400 degrees F for 15 to 20 minutes. Uncover and bake until browned (20 to 30 minutes). Serve hot.
4. Refrigerate leftovers within 2 hours.

Fresh Veggie Pizza

Fresh Veggie Pizza

Prep time: 20 minutes
Cooking time: 10 minutes
Makes: 8 wedges
Serving Size 2 wedges

Ingredients

1 package low-fat crescent rolls
4 ounces non-fat cream cheese
1⁄4 cup non-fat mayonnaise
1⁄2 cup non-fat sour cream
1⁄2 teaspoon dried basil (or thyme)
1⁄2 cup broccoli, chopped
1⁄2 cup cauliflower, chopped
1⁄4 cup green pepper, finely chopped
1⁄2 cup carrot, finely chopped
1⁄3 cup low-fat shredded cheddar cheese

Directions

1. Heat oven to 350° F.
2. Unroll the crescent rolls and place them on a baking sheet to bake. Bake for 10 minutes.
3. Mix together the cream cheese, mayonnaise, sour cream and basil until smooth.
4. Spread mixture on the cooled crescent rolls.
5. Sprinkle the chopped vegetables and shredded cheddar cheese on top of the cream cheese mixture. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Try substituting whole wheat flour tortillas for crescent rolls.
• Use vegetables that are in season and lower in cost

Fish Tacos

Fish Tacos

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 8 tacos
Serving Size 1 taco

Ingredients

FISH
2 pounds cod fillets
3 Tablespoons lime juice (about 2 limes)
1 tomato, chopped
1/2 onion, chopped
3 Tablespoons cilantro, chopped
1 teaspoon oil
1⁄4 teaspoon cayenne pepper (optional)
1⁄4 teaspoon black pepper
1⁄4 teaspoon salt

SLAW
2 cups shredded red cabbage
1⁄2 cup green onions, chopped
3⁄4 cup nonfat sour cream
3⁄4 cup salsa
8 corn tortillas (6-inch)

Directions

1. Preheat oven to 350 degrees.
2. Place fish in baking dish.
3. Mix lime juice, tomato, onion, cilantro, oil, peppers, and salt and spoon on top of fillets.
4. Cover loosely with aluminum foil to keep fish moist.
5. Bake 15-20 minutes or until fish flakes.
6. Mix cabbage and onion; mix sour cream and salsa and add to cabbage mixture.
7. Divide cooked fish among tortillas. Add 1/4 cup of slaw to each. Fold over and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lime juice to use later

Fish Taco Salad

Fish Taco Salad

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size: 1/2 cup

Ingredients

2 pounds fish fillets (try cod, tilapia, snapper or others)
1⁄4 teaspoon each salt and pepper
2 cups shredded cabbage or lettuce
2 cups chopped vegetables (try tomatoes, cucumber, carrots, corn, green onions, celery, avocado)
1⁄2 cup low-fat ranch dressing
1⁄2 cup salsa

Directions

1. Season fish with salt and pepper. Cook by your favorite method until it appears opaque and flakes apart easily (see Notes).
2. Mix cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
3. Refrigerate leftovers within 2 hours.

Notes

• Cook fish:
  • In a Skillet - Spray or lightly oil a skillet.  Add seasoned fish and cook over medium heat (300 degrees in an electric skillet) until flesh starts to appear white.  Turn fish over and cook until it flakes easily.
  • In the Oven - Put seasoned fish in a baking pan and cover with foil. Bake in a 350 degree oven until fish flakes.
  • Under a Broiler - Place seasoned fish on a broiler pan.  Broil several inches from the heat until the fish is opaque throughout and flakes easily.
  • To make tacos instead of salad: Warm tortillas. Layer cabbage or lettuce, vegetables of your choice, and fish on the tortilla. Drizzle with ranch dressing and salsa. Fold in half.

Fish and Spinach Bake

Fish and Spinach Bake

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 16 ounces of fish with vegetables
Serving Size 2 ounces of fish with vegetables

Ingredients

1 package (10 ounces) frozen spinach, thawed
1⁄4 teaspoon each salt and pepper
1 pound fish filets (thawed if frozen)
1 teaspoon Creole or Cajun seasoning blend
1 large tomato, diced
4 green onions, sliced

Directions

1. Preheat oven to 350 degrees.
2. Squeeze thawed spinach to remove most of the liquid. Spread in the bottom of a 9 x 13-inch baking dish. Sprinkle with salt and pepper.
3. Arrange fish filets over spinach. Sprinkle with seasoning blend. Top fish with tomatoes and green onions.
4. Cover the baking dish with foil and bake for 15 minutes. Remove foil and bake for 20 minutes more or until fish flakes easily.
5. Refrigerate leftovers within 2 hours.

Notes

• Try any kind of fish or even chicken.  
• Change the flavor by adding lemon juice or lemon pepper.  
• Try salsa instead of fresh tomato and green onion

Easy Meatballs

Easy Meatballs

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 24 meatballs
Serving Size 3 meatballs

Ingredients

1 pound lean ground beef (15% fat)
1⁄2 cup uncooked brown or white rice
2⁄3 cup nonfat or 1% milk
1 egg, slightly beaten
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup shredded carrot
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

SAUCE

1 can (10.5 ounces) condensed soup (try tomato, cream of mushroom or other flavors)
3⁄4 cup nonfat or 1% milk

Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a shallow baking dish (9" x 13" x 2") with cooking spray.
2. Combine beef, rice, milk, egg, onion, carrot, salt and pepper. Use a spoon to form 24 meatballs and place in baking dish.
3. Combine soup and milk. Mix well. Pour sauce over meatballs.
4. Cover pan tightly with foil. Bake for 1 hour.
5. Refrigerate leftovers within 2 hours.

Notes

• Try using uncooked quick cooking or old fashioned rolled oats instead of rice

Crispy Parmesan Baked Fish

Crispy Parmesan Baked Fish

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/8 of Recipe

Ingredients

3⁄4 cup plain bread crumbs
1⁄4 cup grated parmesan cheese
1⁄4 teaspoon ground thyme
1⁄4 teaspoon onion powder
1⁄8 teaspoon paprika
3⁄4 cup non-fat or 1% milk
2 pounds fish fillets (try any white fish)

Directions

1. Preheat oven to 500 degrees F. Lightly spray or a baking sheet with cooking spray.
2. In a small bowl, mix together bread crumbs, parmesan cheese, thyme, onion powder and paprika.
3. Place crumbs on a flat plate or sheet of wax paper.
4. Dip the fish fillets in milk then press into the crumb mixture to coat all sides. Discard leftover bread crumbs and milk.
5. Place fish on the baking sheet in a single layer. Bake until the fish is opaque and flakes easily in the thickest part, about 15 minutes depending on thickness of fish.
6. Refrigerate leftovers within 2 hours.

Notes

• Use leftover cooked fish to make fish tacos or add to salads

Chicken and Dumpling Casserole

Chicken and Dumpling Casserole

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

3 Tablespoons oil
1 cup chopped onion (about 1 medium)
1 cup chopped carrots (about 2 small)
1 cup chopped celery (about 2 stalks)
3 cups low sodium chicken broth (see Notes)
3 Tablespoons flour
2 cups cooked chicken, bite sized
1 cup frozen peas
salt and pepper (try 1/4 to 1/2 teaspoon)

DUMPLINGS
1 cup flour
2 teaspoons baking powder
1⁄4 teaspoon salt
1 egg
1⁄3 cup non-fat or 1% milk

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and saute onions, carrots and celery until soft.
2. Add a small amount of unheated broth to the flour and stir until smooth. Slowly mix in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.
3. Add the chicken, peas, salt and pepper. Heat on low while making dumplings.
4. Dumplings: sift the flour, baking powder and salt together into a mixing bowl.
5. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.
6. Pour the chicken mixture into a lightly oiled or sprayed casserole dish. Drop dumpling dough by spoonfuls onto chicken mixture. (makes about 8 dumplings)
7. Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.
8. 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

Chicken and Black Bean Salsa Burritos

Chicken and Black Bean Salsa Burritos

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 4 burritos
Serving Size 1/2 burrito

Ingredients

1 can (15 ounces) black beans, drained and rinsed
2 green onions, chopped
1 Tablespoon lemon juice
1⁄4 teaspoon ground cumin
1⁄2 teaspoon salt, divided in half
4 boneless, skinless chicken breasts
1⁄4 teaspoon chili powder
1⁄4 teaspoon ground black pepper
1⁄2 cup pepper jack cheese, grated
4 (9 inch) flour tortillas

Directions

1. Preheat oven to 350 degrees.
2. Combine the beans, green onions, lemon juice, cumin, and 1/4 teaspoon of the salt in a small bowl.
3. Rub the chicken breasts with the chili powder, pepper and the remaining 1/4 teaspoon salt.
4. Cook the chicken in a skillet over medium-high heat (350 degrees in an electric skillet) for 5 minutes. Turn and cook until done, 4-5 minutes longer.
5. Let chicken cool; slice into strips or chunks.
6. Divide cheese evenly between tortillas. Top the cheese with equal amounts of chicken and black bean salsa mixture.
7. Roll up the burritos and wrap each one in foil.
8. Bake burritos until the cheese melts, about 15 minutes.
9. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon 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

Baked Bean Medley

Baked Bean Medley

Prep time: 15 minutes
Cooking time: 1 1⁄2 hours
Makes: 8 cups
Serving Size 1/2 cup

Ingredients

6 slices bacon
1 cup chopped onion
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (15 ounces) pinto beans, drained and rinsed
1 can (15 ounces) great northern beans, drained and rinsed
1 can (16 ounces) kidney beans, drained and rinsed
1 can (15 ounces) garbanzo beans, drained and rinsed
1 can (15 ounces) pork and beans
3⁄4 cup ketchup
1⁄4 cup molasses
1⁄4 cup brown sugar
2 Tablespoons worcestershire sauce
1 Tablespoon prepared mustard
1⁄4 teaspoon pepper

Directions

1. Preheat oven to 375 degrees.
2. Cut bacon into bite sized pieces and place in skillet. Cook over medium heat (300 degrees in an electric skillet) until evenly browned. Remove from pan and set aside.
3. Drain skillet, reserving 1 teaspoon of drippings. Add onion and garlic. Cook until onion is tender. Remove from skillet and add to bacon. Discard remaining drippings.
4. Mix beans with bacon, onion, and garlic. Stir in remaining Ingredients.
5. Transfer to a 9x12 baking dish or 3 quart casserole dish. Bake in a preheated oven for 1 hour.
6. Refrigerate leftovers within 2 hours.

Notes

• Use any mix of beans you have.
• Cook your own dry beans.  One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• No bacon? Use 1 teaspoon cooking oil to saute vegetables

Baked Apples and Squash

Baked Apples and Squash

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 cups winter squash cubes
2 cups apple cubes
1 Tablespoon oil
1⁄2 teaspoon ground cinnamon
1 Tablespoon sugar
1⁄2 teaspoon salt

Directions

1. Peel the squash, remove the seeds and cut into bite size pieces.
2. Peel the apples, remove the core and cut into bite size pieces.
3. Combine the squash and apple pieces, oil, cinnamon, sugar and salt together in a bowl. Toss to coat evenly.
4. Spread the mixture on a metal baking pan.
5. Bake in a 425 degree oven for 20 to 30 minutes, or until squash is soft.
6. Refrigerate leftovers within 2 hours.

Beef and Broccoli

Beef and Broccoli

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

3⁄4 pound lean ground beef
1⁄4 teaspoon ground ginger
3⁄4 teaspoon garlic powder
2 Tablespoons brown sugar
1⁄4 cup low-sodium soy sauce
2 teaspoons cornstarch
1 Tablespoon sesame oil
1⁄4 teaspoon red pepper flakes
1⁄2 cup water
4 cups broccoli, chopped (fresh or frozen)
3 cups cooked bulgur

Directions

1. Sauté beef, ginger, and garlic powder in a skillet over medium-high heat until meat is browned.
2. In a bowl, mix sugar, soy sauce, cornstarch, sesame oil, pepper flakes and water.
3. Add sauce to beef and cook for 5 minutes. Add broccoli and cook until tender.
4. Serve over cooked bulgur.
5. Refrigerate leftovers within 2 hours

Zucchini Stir-Fry

Zucchini Stir-Fry

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

Ingredients

1 Tablespoon vegetable oil
2 cups chopped zucchini
2 cups chopped green or red bell peppers
1 cup chopped onion (1 medium onion)
2 teaspoons soy sauce
1⁄2 teaspoon garlic powder

Directions

1. Heat the oil in a large skillet. Add the chopped zucchini, peppers and onions to the skillet.
2. Cook over medium high heat until the veggies are lightly brown, about 4 to 6 minutes. Stir a few times while cooking.
3. Season vegetables with soy sauce and garlic powder. Stir and cook for 2 minutes.
4. Refrigerate leftovers within 2 hours

Chicken Cabbage Stir-Fry

Chicken Cabbage Stir-Fry

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 chicken breast halves
1 teaspoon oil
3 cups green cabbage, shredded (1/2 head)
1 Tablespoon cornstarch
1⁄2 teaspoon ground ginger
1⁄4 teaspoon garlic powder or 1 clove garlic finely chopped
1⁄2 cup water
1 Tablespoon soy sauce

Directions

1. Cut chicken breasts into strips.
2. Heat oil in a skillet over medium-high heat (350 degrees in an electric skillet).
3. Add chicken strips and stir fry, turning constantly until done.
4. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5. Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth.
6. Stir sauce into chicken/cabbage mixture.
7. Cook until sauce has thickened and chicken is coated, about 1 minute.
8. Refrigerate leftovers within 2 hours.

Notes

• Add bell peppers or carrots to stir fry for color.
• Try stir fry with broccoli

Pinto Bean Dip

Pinto Bean Dip

Prep time: 5 minutes
Makes: 28 tablespoons
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) pinto beans, rinsed and drained
1 can (4 ounces) mild jalapeño peppers
1 Tablespoon vegetable oil
1 Tablespoon barbecue sauce or ketchup
1 Tablespoon water
1⁄2 teaspoon onion powder
1⁄8 teaspoon each salt and pepper

Directions

1. For a smooth dip, place Ingredients in a blender and blend until smooth.
2. For a chunky dip, mash beans well with a fork or potato masher, stir in remaining Ingredients.
3. Add additional water as needed for desired consistency.
4. Refrigerate leftovers within 2 hours.

Notes

• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Orange Rice Salad

Orange Rice Salad

Prep time: 15 minutes
Makes: 5 cups
Serving Size 2/3 cup
Chill Time: 1 hour

Ingredients

2 cups cooked, cooled brown rice
1⁄2 cup celery, diced
3⁄4 cup raisins or other dried fruit
1⁄4 cup chopped nuts
2 Tablespoons vegetable oil
1 Tablespoon orange juice or vinegar
1⁄4 cup parsley, chopped or 1 teaspoon dried parsley
3 green onions, washed and thinly sliced
1 can (15 ounces) mandarin oranges with juice
1⁄4 teaspoon each salt and pepper

Directions

1. Mix all Ingredients together in medium-sized bowl.
2. Chill for an hour to allow flavors to blend.
3. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2/3 cup diced green peppers or other crunchy vegetables.

Farmers Market Salsa

Farmers Market Salsa

Prep time: 15 minutes
Makes: 64 tablespoons
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup corn (canned and drained, frozen, or fresh cooked)
1 can (15 ounces) black beans, drained and rinsed
1 cup fresh diced tomatoes
1⁄2 cup diced onion
1⁄2 cup diced green pepper
2 Tablespoons lime juice
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1⁄2 cup picante sauce

Directions

1. Combine all Ingredients in a large bowl. Chill until serving time.
2. Drain before serving.
3. Refrigerate leftovers within 2 hours.

Notes

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

Great Gazpacho Soup

Great Gazpacho Soup

Prep time: 2 hours
Makes: 4 cups
Serving Size 1 cup

Ingredients

1 green bell pepper
1 cucumber
1 can (14.5 ounces) diced tomatoes with juice
1 can (8 ounces) tomato sauce
1 teaspoon lemon juice
1 teaspoon garlic powder or 4 cloves of garlic, minced
1⁄2 teaspoon black pepper

Directions

1. Wash the pepper and cucumber. Then peel the cucumber.
2. Chop the pepper and cucumber very finely.
3. In a medium bowl, add the rest of the Ingredients to the vegetables.
4. Refrigerate for at least two hours before serving. Serve cold. 
5. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later