West African Peanut Soup

West African Peanut Soup

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

2⁄3 cup onion, diced
1 Tablespoon toasted sesame oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 cup cooked skinless chicken breast, diced
1 1⁄2 teaspoons curry powder
1⁄2 teaspoon pepper
1⁄2 teaspoon crushed red pepper flakes
3 cups reduced sodium fat-free chicken broth (see Notes)
1 can (6 ounces) tomato paste
2 cans (14 1/2 ounces) stewed tomatoes, unsalted
6 Tablespoons reduced-fat peanut butter

Directions

1. In a large pot saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
2. Add seasonings and saute 1 minute longer.
3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
4. Heat over medium heat until hot but not boiling. Serve immediately.
5. 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.
• For more peanut flavor, add chopped peanuts.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

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.

Summer Vegetable and Pasta Salad

Summer Vegetable and Pasta Salad

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

Ingredients

3 cups uncooked whole wheat pasta
1 cup chopped broccoli
1 cup peeled and diced cucumber
1 cup sliced summer squash
3⁄4 cup Italian salad dressing

Directions

1. Cook pasta according to package directions. Rinse with cold water. Place in large bowl.
2. Add remaining ingredients and mix well.
3. Refrigerate leftovers within 2 hours.

Notes

• Use any colorful vegetables you have on hand. Try carrots, cherry tomatoes, green onions or frozen peas.
• Flavor boosters: 1 cup diced, cooked chicken or ham; 1 cup garbanzo beans.

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!

Salmon Salad Mix

Salmon Salad Mix

Prep time: 10 minutes
Makes: 6 servings
Serving Size 1/4 cup

Ingredients

1 can (14.75 ounce) salmon, drained
1⁄4 cup pickle relish (dill or sweet) or chopped pickles
1⁄4 cup plain nonfat yogurt
2 Tablespoons light mayonnaise
2 Tablespoons lemon juice (about 1/2 lemon)

Directions

1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
2. Add relish, yogurt, mayonnaise and lemon juice.
3. Mix together until well combined.
4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
5. Refrigerate leftovers within 2 hours.

Notes

• Small bones are soft after canning. They can be mashed and eaten for more calcium.

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.

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.

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.

Tortilla Casserole

Tortilla Casserole

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

Ingredients

1 cup medium salsa
1 can (8 ounces) tomato sauce
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) whole-kernel corn, drained (or 1 cup frozen corn, thawed)
1⁄2 cup packed fresh cilantro leaves
4 whole wheat tortillas, 10-inch diameter
6 ounces (1 1/2 cups) shredded reduced-fat Monterey Jack or Mexican blend cheese

Directions

1. Preheat oven to 500 degrees. Lightly oil or spray a 10 inch casserole dish. 
2. In a small bowl, mix salsa and tomato sauce.
3. In a medium bowl, mix black beans, corn and cilantro.
4. Place 1 tortilla in baking dish, and spread 1/4 of salsa mixture over tortilla. Top with 1/3 of bean mixture and 1/3 of cheese.
5. Repeat layering 2 more times; spread last of salsa mixture over top of last tortilla.
6. Bake 12 to 15 minutes, until cheese melts and filling is hot. 
7. Refrigerate leftovers within 2 hours. 

Notes

• Try kidney or pinto beans instead of black beans.
• Add leftover cooked chicken, turkey or ground beef.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

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.