Refried Beans

Refried Beans

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 servings
Serving Size 1/4 cup

Ingredients

1 1⁄4 cups or 1 can (15 to 16 ounces) cooked beans (pinto or other type)
1 Tablespoon oil
2 Tablespoons chopped onion
1 clove minced garlic or 1/4 teaspoon garlic powder
1⁄4 teaspoon ground cumin (or try substituting 1/2 teaspoon chili powder)

Directions

1. Drain beans and reserve liquid. (Rinse canned beans to reduce sodium.)
2. Heat oil in a skillet. Add onion and garlic. Sauté until onion is soft.
3. Mash beans and cumin into onion mixture in skillet. Use a potato masher or back of a spoon.
4. Add reserved liquid or water (1 Tablespoon or more) until desired consistency is reached.
5. Cook and stir bean mixture on medium heat until heated through, 3 to 5 minutes.
6. Refrigerate leftovers within 2 hours.

Lemony Garbanzo Bean Dip

Lemony Garbanzo Bean Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 cup low-fat sour cream
2 Tablespoons lemon juice
1 Tablespoon oil
1⁄2 teaspoon cumin
1 teaspoon hot sauce
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 Tablespoons or more cilantro, chopped

Directions

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

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• 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.

Hummus (no tahini)

Hummus (no tahini)

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
1⁄2 cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄2 teaspoon ground cumin

Directions

1. Place all ingredients in a blender.
2. Blend to desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze exrta 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.

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.

Sunshine Roll-Ups

Sunshine Roll-Ups

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1 'wrap'

Ingredients

1 cup cooked, diced chicken
1⁄2 cup finely chopped celery
2⁄3 cup canned, drained mandarin oranges
1⁄4 cup minced onion (green, red, or yellow)
2 Tablespoons mayonnaise
1 teaspoon soy sauce
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄4 teaspoon pepper
1 large whole wheat tortilla
4 medium lettuce leaves, washed and patted dry

Directions

1. In medium bowl, mix chicken, celery, oranges, and onions.
2. Add mayonnaise, soy sauce, garlic, and pepper. Mix gently until chicken mixture is coated.
3. Lay tortilla on clean cutting board or large plate. With a knife or clean scissors, cut tortilla into four quarters.
4. Place 1 lettuce leaf on each tortilla quarter, trimming leaf so it doesn’t hang over edge of tortilla.
5. Place 1/4 of chicken mixture in the middle of each lettuce leaf.
6. Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich!
7. Refrigerate leftovers within 2 hours.

Notes

• No oranges? Use halved grapes or diced apples.
• Instead of chicken, try using 1 cup cooked/drained garbanzo beans, or 1 cup of small tofu cubes.

Southwestern Stuffed Potatoes

Southwestern Stuffed Potatoes

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 potato half

Ingredients

2 medium potatoes (each about 5 inches x 2½ inches)
1 cup black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)

Directions

1. Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
2. In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
3. Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
4. Refrigerate leftovers within 2 hours.

Salmon Patties

Salmon Patties

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 patty

Ingredients

1 can (14 ounces) of salmon, remove skin and large bones
1 slice of bread, torn into small pieces
1 Tablespoon light mayonnaise
1 Tablespoon lemon juice
1 egg, lightly beaten
1⁄2 cup celery, chopped (about 1 stalks)
1⁄2 cup carrot, chopped (about 1 small)
1⁄2 cup onion, chopped (1⁄2 medium onion)

Directions

1. In a medium bowl break up the salmon into small pieces.
2. Add the rest of the ingredients. Mix well.
3. Lightly press about ½ cup of the mixture into a 3 to 4 inch patty that is about 1 inch thick. Repeat to make 4 patties total.
4. Lightly spray or oil a large skillet and heat over medium heat.
5. Add the patties and cook until they are golden brown, about 5 to 7 minutes per side.
6. Refrigerate leftovers within 2 hours. 

Salmon Pasta Skillet

Salmon Pasta Skillet

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

Ingredients

1 1⁄2 cups whole grain pasta (try shells, elbow, or bow tie)
1 Tablespoon margarine or butter
2 Tablespoons chopped onion
1 can (5 ounces) canned salmon, drained (about 1/2 cup cooked fresh salmon)
2 small tomatoes, chopped
3 Tablespoons lemon juice
1 Tablespoon chopped parsley or 1 teaspoon dried parsley
1⁄4 teaspoon salt

Directions

1. Cook pasta according to package directions. Drain, then set aside.
2. While pasta is cooking, heat butter in a medium skillet over medium heat (300 degrees in an electric skillet). Add onion and cook until tender.
3. Add cooked pasta, salmon, tomato, lemon juice, parsley and salt. Cook until heated through.
4. Refrigerate leftovers within 2 hours.

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.

Personal Salad in a Bag

Personal Salad in a Bag

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

Ingredients

SALAD (1.5 cups total per person)
leafy green vegetables, tomatoes, cucumbers, olives, onions, garlic, avocadoes, grated or diced cheese, cooked beans

DRESSING
1 teaspoon bottled dressing; or mix together the following:
1⁄2 teaspoon vegetable oil
1⁄2 teaspoon lemon juice or vinegar
1 pinch of salt and pepper

TOOLS
1 closable plastic bag
can opener (if using canned food)
cutting board
knife (for vegetables)

Directions

1. Wash all fresh foods. Tear or cut any foods that are larger than a quarter.
2. Place food for salad in plastic bag. Add dressing to bag.
3. Close opening of bag securely. Shake bag well.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve this salad as a side dish, on a burger or over a baked potato.

Pasta Salad

Pasta Salad

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

Ingredients

3 cups cooked pasta
2 Tablespoons chopped sweet onion
1⁄4 cup chopped celery
1⁄4 cup chopped carrots
1⁄4 cup frozen peas, thawed
2 Tablespoons chopped red or green bell pepper
1 1⁄2 cups chopped ham
1⁄2 cup cubed cheddar cheese (optional)
1⁄4 cup fat free or low fat Italian dressing

Directions

1. Combine all ingredients in a large bowl and mix well. Cover and refrigerate until ready to serve.
2. Refrigerate leftovers within 2 hours.

Notes

• Try substituting different vegetables.

No Bake Tuna Casserole

No Bake Tuna Casserole

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

8 ounces egg noodles (4 1/2 cups dry)
3 ounces reduced fat cream cheese
1 can (10.5 ounces) low sodium condensed cream of chicken soup
1 teaspoon chicken bouillon
1 can (5 ounces) tuna in water, drained
1⁄8 teaspoon pepper
1⁄4 teaspoon onion powder
1 teaspoon prepared mustard
1⁄3 cup non-fat or 1% milk

Directions

1. Cook noodles using package directions and drain well.
2. Soften the cream cheese and mix in the soup.
3. Add remaining ingredients except noodles and stir well.
4. Gently mix in cooked noodles and serve.
5. Refrigerate leftovers within 2 hours.

Notes

• Cream of Mushroom or Cream of Chicken Mushroom soup can be substituted for Cream of Chicken.
• A microwave works well to soften cream cheese.
• Try whole wheat egg noodles.
• Reheat the casserole in the microwave if it has cooled before serving.

My Personal Pizza

My Personal Pizza

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

Ingredients

1/2 english muffin
1 1⁄2 Tablespoons spaghetti or pizza sauce
1 Tablespoon grated cheese
4 Tablespoons chopped vegetables, fruits, and/or cooked meat

Directions

1. Preheat oven to 400 degrees.
2. Lightly toast English muffin.
3. Spread with spaghetti sauce or pizza sauce.
4. Add cheese and pizza toppings of your choice.
5. Bake 5-7 minutes until muffin is lightly browned and cheese is melted.
6. Allow to cool slightly before eating.
7. Refrigerate leftovers within 2 hours.

Notes

• Try a variety of fruits and vegetables such as onions, bell peppers, mushrooms, pineapple, and tomato.
• Add cut up cooked meat like chicken or sausage.
• Try whole wheat English muffins for added fiber.