Sesame Noodles with Broccoli and Chicken

Sesame Noodles with Broccoli and Chicken

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

Ingredients

8 ounces whole wheat spaghetti noodles
2 Tablespoons sugar
3 Tablespoons soy sauce
2 Tablespoons rice vinegar
1⁄4 cup vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
1 1⁄2 cups fresh or frozen broccoli
1 1⁄2 cups cooked, diced chicken breast
1 Tablespoon sesame seeds

Directions

1. Cook pasta according to package Directions. Set aside.
2. While pasta is cooking, toast sesame seeds in a 1 quart saucepan over medium heat. Stir constantly and cook until light brown.
3. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
4. Heat oil in large skillet over medium heat (300 degrees in an electric skillet). Add garlic and broccoli, and cook on medium until soft.
5. Add chicken and cook until heated through.
6. Add drained pasta and soy sauce mixture and mix well. Sprinkle sesame seeds on top.
7. Refrigerate leftovers within 2 hours.

Notes

• Substitute diced tofu or a can of drained garbanzo beans for chicken.
• No broccoli? Use peas, green beans, or mixed veggies.
• Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.

Sweet and Sour Chicken

Sweet and Sour Chicken

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

Ingredients

1 can (8 ounce) unsweetened pineapple chunks
1 pound skinless, boneless chicken breast
1 cup 99% fat-free chicken broth (see Notes)
1⁄4 cup rice wine vinegar
1⁄4 cup brown sugar
2 Tablespoons low sodium soy sauce
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 cup celery, sliced
1 medium yellow onion, cut in eighths
1 green bell pepper, sliced
1 large carrot, sliced diagonally 1/4" thick
3 Tablespoons cornstarch
1⁄4 cup cold water

Directions

1. Drain pineapple and reserve juice.
2. Cut chicken into 1" cubes and place in a large skillet.
3. Add reserved pineapple juice, chicken broth, vinegar, brown sugar, soy sauce, and garlic. Cover and simmer over low heat (250 degrees for an electric skillet) for 10 minutes or until chicken is no longer pink when cut.
4. Add vegetables and pineapple; cook an additional 5 minutes.
5. Combine cornstarch with water and stir until smooth. Slowly pour into hot mixture, stirring constantly, until thickened, about 1 minute more.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve over hot, cooked rice or pasta.
• 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.

Wontons

Wontons

Prep time: 30 minutes
Cooking time: 10 minutes
Makes: 36 wontons
Serving Size 6 wontons

Ingredients

1⁄4 cup finely chopped green onion
1⁄4 teaspoon salt
1⁄2 teaspoon sugar
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground ginger, or 1/2 teaspoon fresh grated ginger
1⁄8 teaspoon pepper
1 pinch of cinnamon
1 1⁄2 teaspoons cornstarch
1 1⁄2 teaspoons toasted sesame oil
1 cup cooked ground chicken
1 1⁄2 cups shredded cabbage
3⁄4 cup shredded carrot (about 1 to 2 medium carrots)
36 wonton wrappers
Water or egg white (for the edges of the wontons)

Directions

1. Combine spices, cornstarch, and oil in a large bowl.
2. Add cooked meat and vegetables. Mix well.
3. Place 1 tablespoon of mixture in the center of each wonton wrapper.
4. Brush wrapper edges with water or egg white.
5. Fold wrapper diagonally so corners line up, and press edges together to seal.
6. Bring the side two corners together over the pouch of filling and pinch to close.
7. Spray a steamer basket with nonstick spray. Add wontons so they do not touch. Cover and steam over simmering water for 6-7 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze prior to steaming for later use.
• Use crumbled tofu in place of meat for vegetarian wontons.

Peanutty African Stew

Peanutty African Stew

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 cup instant brown rice
2 cups chicken broth, reduced sodium (see Notes)
1 teaspoon dehydrated minced onion
1 teaspoon garlic powder or 4 cloves garlic
1⁄2 teaspoon ground ginger
1⁄8 teaspoon red pepper (optional)
2 cups medium diced peeled sweet potato or yam
1 can (14.5 ounces) diced tomatoes with liquid
1⁄2 teaspoon salt
1⁄2 cup creamy peanut butter
1 1⁄4 cups non-fat or 1% milk
3 cups baby spinach leaves, coarsely chopped
1⁄4 cup chopped dry roasted peanuts (optional)
green onion, thinly sliced (optional)

Directions

1. Combine first 9 Ingredients in a soup pot. Bring to a boil, then turn down to medium low, cover and simmer for 10 minutes.
2. Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
4. 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.
• Substitute a 10 ounce package of frozen spinach for the fresh spinach.
• Flavor boosters: chopped cilantro, red and green peppers, raisins.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

Brazilian Black Beans and Sausage

Brazilian Black Beans and Sausage

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

Ingredients

2 teaspoons oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

1. Directions
2. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
3. Add remaining Ingredients.
4. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Add mushrooms or green bell peppers for variety.
• If you like spicy food, add some cayenne pepper or chili powder.
• Try brown rice and simmer for 10 more minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Burrito Soup

Burrito Soup

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 onion, chopped
2 zucchini, chopped
1 Tablespoon oil
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn
1 can (15.5 ounces) black beans, reduced sodium
2 Tablespoons taco seasoning

Directions

1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2 hours.

Notes

• The more vegetables you add, the more nutrients! Try adding some of your favorites.
• Freeze leftovers for another meal.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Chicken, Broccoli & Cheese Skillet Meal

Chicken, Broccoli & Cheese Skillet Meal

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

2 whole skinless, boneless chicken breasts (1 1/2 pounds) cut in 1" cubes
2 teaspoons oil
1 1⁄2 cups or more chopped broccoli, fresh or frozen
1 can (14.5 ounces) low sodium chicken broth (see Notes)
1 can (10.5 ounces) low sodium condensed cream of chicken soup
1 teaspoon pepper
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups small shell pasta, uncooked
1 cup (4 ounces) cheddar cheese, shredded

Directions

1. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink, about 2-3 minutes.
2. Add broccoli, broth, soup, pepper, garlic and pasta. Bring to a boil.
3. Reduce heat to lowest setting, cover, and simmer for 15-20 minutes, or until pasta is tender.
4. Stir occasionally to prevent sticking.
5. Check near the end of cooking and add a small amount of water, if needed.
6. Add cheese during last two minutes.
7. 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.
• Try whole wheat pasta when available

Easy Skillet Chili

Easy Skillet Chili

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

1 pound lean ground meat - beef, chicken, or turkey (15% fat)
1 onion, chopped (about 1 cup)
2 teaspoons chili powder
1 can (14.5 ounces) tomatoes, chopped with juice
2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
1 can (10.5 ounces) condensed tomato soup

Directions

1. In a large skillet over medium-high heat (350 degrees in an electric skillet), brown meat and onion.  Cook on medium-low heat (275 degrees in an electric skillet) for 5 minutes. Stir often. Drain grease from pan.
2. Add chili powder and stir. Cook for 3-5 minutes.
3. Add tomatoes, drained beans, and tomato soup.
4. Add 1 soup can of water; stir and simmer for at least 30 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Spice up your Easy Skillet Chili by adding diced green chilies, diced hot peppers, sautéed fresh mushrooms, sautéed fresh garlic, hot pepper sauce, frozen or canned corn, or extra chili powder.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Indian Lentils and Pasta

Indian Lentils and Pasta

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 cups water
2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
1 can (15 ounces) diced tomatoes, with juice
1 large onion, chopped
1 Tablespoon vegetable oil
1⁄2 cup dry lentils, rinsed
1 teaspoon ground cumin
1 teaspoon turmeric
1⁄4 teaspoon red pepper flakes (optional)
1⁄2 cup orzo or tiny pasta
1⁄4 cup fresh cilantro, chopped

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
5. Sprinkle with cilantro and serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve topped with light sour cream or plain non-fat yogurt.

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

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

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
• Try using brown rice instead of white, and increase the simmering time to 45 minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Mexican Vegetable and Beef Skillet Meal

Mexican Vegetable and Beef Skillet Meal

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
3⁄4 cup onion, chopped (3/4 medium onion)
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes, drained (about 2 medium fresh tomatoes)
1 1⁄2 cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
2 cups water
1 1⁄2 teaspoons chili powder
1 Tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese

Directions

1. Cook beef in a large skillet over medium-high heat (350 degrees in an electric skillet) until no longer pink. Drain fat.
2. Add onion and cook until soft, about 3 to 5 minutes.
3. Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
4. Reduce heat to medium low (250 degrees in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
5. Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Try brown rice and simmer for 20 more minutes

One Pan Spaghetti

One Pan Spaghetti

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

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 medium onion, chopped
3 1⁄2 cups water
1 can (15 ounces) tomato sauce
2 teaspoons dried oregano
1⁄2 teaspoon sugar
1⁄2 teaspoon garlic powder or 2 garlic cloves
1⁄2 teaspoon rosemary
1⁄4 teaspoon pepper
2 cups (12 ounces) broken spaghetti
1 cup (4 ounces) shredded parmesan cheese

Directions

1. Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet). Drain fat.
2. Stir in water, tomato sauce, and spices. Bring to a boil.
3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
4. When spaghetti is tender, top with grated cheese.
5. Refrigerate leftovers within 2 hours.

Notes

• Try ground turkey or small cooked shrimp for the meat.
• Try whole-wheat pasta to increase fiber.
• Use cheddar cheese in place of parmesan

One-Pan Chicken Alfredo

One-Pan Chicken Alfredo

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

Ingredients

1 large chicken breast, cubed (about one cup)
2 Tablespoons oil
2 Tablespoons flour
1 3⁄4 cups chicken broth
1 3⁄4 cups nonfat or 1% milk
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon dried basil
3 cups dry penne pasta
2 cups broccoli, chopped (fresh or frozen)
1 cup grated parmesan cheese

Directions

1. In a skillet over medium-high heat, brown chicken in oil.
2. Add flour, broth, milk, spices and pasta to skillet and stir well.
3. Bring to a boil; cover; reduce heat; simmer until pasta is almost tender, stirring occasionally.
4. Add broccoli, cover, and cook until broccoli is tender.
5. Remove from heat and stir in cheese.
6. Refrigerate leftovers within 2 hours.

Oriental Citrus Chicken

Oriental Citrus Chicken

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
3 chicken breasts, boned, skinned, and cut into 2-inch pieces
2 slices fresh ginger root, peeled and minced, or 1/2 teaspoon ground ginger
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 can (8 ounce) pineapple chunks, drained (save juice)
1 1⁄2 cups orange juice
1 cup chicken broth or water (see Notes)
2 Tablespoons vinegar
4 cups sliced vegetables, (such as celery, green peppers, onions, and mushrooms)
2 Tablespoons soy sauce
1 Tablespoon sugar
2 Tablespoons cornstarch
1 medium tomato, cut in wedges

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add chicken, ginger and garlic, and cook 5 minutes or until chicken is no longer pink.
3. Add pineapple juice, 1 cup of orange juice, chicken broth and vinegar. Cover and simmer for 5 minutes.
4. Add sliced vegetables. Cover and cook 3 minutes.
5. Mix remaining 1/2 cup orange juice, soy sauce, sugar and cornstarch together in a small bowl. Stir until smooth. Add to skillet and cook, stirring constantly, until mixture comes to a boil and thickens.
6. Add tomato wedges and pineapple chunks.
7. 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.
• Serve with brown rice for a more complete meal

Veggie Quiche Muffins

Veggie Quiche Muffins

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

3⁄4 cup low fat cheddar cheese, shredded
1 cup green onion or onion, chopped (1 medium onion)
1 cup broccoli, chopped
1 cup tomatoes, diced
2 cups nonfat or 1% milk
4 eggs
1 cup baking mix (for biscuits or pancakes)
1 teaspoon italian seasoning (or dried leaf basil and oregano)
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

Directions

1. Heat oven to 375 degrees. Lightly spray or oil 12 muffin cups.
2. Sprinkle cheese, onions, broccoli and tomatoes in muffin cups.
3. Place remaining Ingredients in a bowl and beat until smooth. Pour egg mixture over other Ingredients in muffin cups.
4. Bake until golden brown or until knife inserted in center comes out clean, 35-40 minutes. Cool 5 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Try chopped zucchini or mushrooms as part of the vegetables
• Use any variety of cheese your family enjoys
• Bake in a pie pan instead of muffin cups (baking time will be longer)

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

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

Zucchini Zowie

Zucchini Zowie

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 medium zucchini
1 can (14.5 ounces) diced tomatoes with juice
2 teaspoons garlic powder or 8 cloves garlic
1⁄2 teaspoon salt
1 Tablespoon parmesan cheese

Directions

1. Preheat oven to 375 degrees.
2. Wash and slice the zucchini.
3. Lay zucchini in a pie pan and pour tomatoes and juice over the top.
4. Sprinkle garlic powder, salt, and cheese on zucchini.
5. Bake uncovered for 35 to 40 minutes.
6. Refrigerate leftovers within 2 hours.

Zucchini Pizza Boats

Zucchini Pizza Boats

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 3 small zucchinis
Serving Size 1/2 small zucchini

Ingredients

2 medium or 3 small zucchini
1⁄2 cup tomato based pasta sauce
1⁄2 cup shredded mozzarella cheese
2 Tablespoons parmesan cheese

Directions

1. Heat oven to 350 degrees.
2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center of zucchini.
3. Place zucchini halves in a small baking dish. Spoon pasta sauce into zucchini halves. Top with mozzarella and parmesan cheeses.
4. Bake for 25 to 30 minutes or until zucchini can be pierced with a fork and cheese is bubbly and brown. Serve warm.
5. Refrigerate leftovers within 2 hours.

Spinach & Chicken Italian

Spinach & Chicken Italian

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

1 cup tomato pasta sauce
1 pound chicken breast cut or pounded into 1/2-inch thick slices
1⁄4 teaspoon each salt and pepper
1 package frozen spinach, thawed and drained or 4 cups fresh spinach leaves
3⁄4 cup shredded mozzarella cheese

Directions

1. Preheat oven to 350 degrees.
2. Pour ½ cup of pasta sauce in a large baking dish. Sprinkle salt and pepper over chicken and add to the dish. Top with remaining ½ cup of pasta sauce, spinach and mozzarella.
3. Bake for 30 to 40 minutes until chicken is no longer pink inside and cheese begins to turn brown.
4. Refrigerate leftovers within 2 hours.