Greens with Carrots

Greens with Carrots

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

8 cups greens (try kale, bok choy, collard, mustard)
2 teaspoons vegetable oil
2 large carrots, peeled and cut julienne or coarsely shredded
1 clove garlic, minced or 1/4 teaspoon garlic powder
1⁄4 teaspoon salt and pepper
1 teaspoon ground coriander (optional)
1 pinch cayenne pepper (optional)
1 Tablespoon vinegar
1 1⁄2 teaspoons tamari or soy sauce

Directions

1. Wash greens and remove tough stems (see Notes). Rough chop or cut leaves into thin strips.
2. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
3. Add carrots and cook for 2 minutes. Add garlic and cook for 1 minute.
4. Add greens, salt, pepper, coriander and cayenne, if desired. Stir often.
5. When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and tamari or soy sauce over the top. Toss gently and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Kale: remove large stem running through center of each leaf.
• Bok Choy: do not remove stem

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

Kale and Cranberry Stir-fry

Kale and Cranberry Stir-fry

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 teaspoon oil
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup dried cranberries
1 clove garlic, minced or 1/4 teaspoon garlic powder
6 cups chopped kale (leaf portion, no stems)
Juice from 1/2 orange (about 1/4 cup)

Directions

1. Add oil and onion to large skillet. Stir and saute over medium-high heat (350 degrees in an electric skillet) until onion is clear.
2. Add cranberries and garlic. Continue to saute for 2 to 3 minutes.
3. Add kale. Pour or squeeze orange juice over top of kale. Continute to stir fry for about 5 minutes until kale is wilting and hot.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped

Mushroom Bulgur Pilaf

Mushroom Bulgur Pilaf

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1 cup onion, chopped (1 medium onion)
1 1⁄2 teaspoons vegetable oil
3 cups mushrooms, sliced or chopped (12 medium button mushrooms)
3⁄4 cup bulgur
1 1⁄2 cups water
2 teaspoons dry boullion (chicken or vegetable)
1⁄2 teaspoon garlic powder
1⁄4 teaspoon pepper
2 cups packed fresh spinach, roughly chopped

Directions

1. Use a medium saucepan or skillet with a tightly fitting lid. Over medium heat, sauté onions in oil in the open pan until they are softened.
2. Add mushrooms and sauté until beginning to brown, stirring frequently.
3. Stir in bulgur and continue to stir until lightly browned.
4. Add water, bouillon, garlic powder, and pepper. Cover pan with lid.
5. Reduce heat to low. Cook for 15 to 20 minutes or until bulgur is tender and liquids are absorbed.
6. Remove from heat. Mix in the spinach and serve.
7. Refrigerate leftovers within 2 hours.

Zucchini Tomato Bake

Zucchini Tomato Bake

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 2/3 cup

Ingredients

4 cups zucchini, sliced (about 2 pounds)
3 Tablespoons chopped onion
1 teaspoon vegetable oil
2 cups canned tomatoes with juice or 2 cups fresh sliced tomatoes
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 cup (1 ounce) grated cheese (try cheddar, mozzarella, or parmesan)

Directions

1. Wash zucchini and cut into 1/4-inch slices.
2. In large skillet, cook onion in oil on medium heat (300 degrees in an electric skillet) until tender.
3. Add zucchini to onions and cook for 5 minutes.
4. Add tomato and seasoning; cook 5 more minutes.
5. Put mixture into an 8” x 8” square baking dish and sprinkle with cheese.
6. Bake at 375 degrees for 20 minutes.
7. Refrigerate leftovers within 2 hours

Stuffed Peppers with Turkey & Vegetables

Stuffed Peppers with Turkey & Vegetables

Prep time: 10 minutes
Cooking time: 1 1⁄2 hours
Makes: 3 peppers
Serving Size 1/2 pepper

Ingredients

1 cup cooked rice (white or brown)
3 bell peppers (green, red, or yellow)
10 ounces ground turkey (half a 20 ounce package)
1 teaspoon Italian Seasoning (or basil and oregano leaves)
1 teaspoon garlic powder or 4 cloves garlic, minced
1⁄4 teaspoon each salt and pepper
1⁄2 onion (about 1/2 cup)
1 cup sliced mushrooms
1 chopped zucchini (about 1 cup)
1 can (14.5 ounce) diced tomatoes with liquid

Directions

1. Cook the rice or prepare instant rice according to package Directions. Preheat oven to 350 degrees.
2. Cut the peppers in half from top to bottom. Remove the stem and seeds.
3. In a large skillet over medium heat (300 degrees in an electric skillet), cook the turkey until no longer pink. Add seasonings during last few minutes.
4. Add onion, mushrooms, and zucchini to the skillet. Add a small amount of oil, if needed. Saute until tender.
5. Mix in the tomatoes and rice. Remove from heat.
6. Fill the pepper halves with the skillet mixture.
7. Cover the baking dish with foil. Bake at 350 degrees for 40 to 50 minutes or until peppers are tender when poked with a fork.
8. Refrigerate leftovers within 2 hours.

Notes

• Try chicken, beef or pork instead of turkey.
• Add a sprinkle of cheese.
• If there is extra filling, try it in a wrap for another meal

Roasted Parsnips and Carrots

Roasted Parsnips and Carrots

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3⁄4 pound parsnips, peeled
3⁄4 pound carrots, peeled
1 Tablespoon olive oil or vegetable oil
1⁄8 teaspoon salt
1⁄8 teaspoon garlic powder
1⁄8 teaspoon black pepper

Directions

1. Preheat oven to 400 degrees F.
2. Cut the peeled parsnips and carrots into uniform pieces such as 3 inch x ½ inch sticks or 1 inch thick slices.
3. Place cut parsnips and carrots into a large bowl.  Add the vegetable oil and stir to coat the carrots and parsnips.
4. In a small bowl stir together the salt, garlic powder and black pepper.  Add to the carrots and parsnips and stir until the vegetables are well coated with seasonings.
5. Place vegetables in a single layer on large baking sheet being careful not to overcrowd the pan.  Lining the baking sheet with foil or baking parchment will help with clean-up.
6. Roast in the preheated oven for 20-30 minutes, stirring the vegetables half way through the time.  The carrots and parsnips should be caramelized to a medium brown and blistered.  
7. Refrigerate leftovers within 2 hours.

Roasted Onions

Roasted Onions

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 2 onions
Serving Size 1/2 onion

Ingredients

2 medium onions
1 1⁄2 teaspoons oil
1⁄4 teaspoon salt
1⁄8 teaspoon pepper

Directions

1. Preheat oven to 425 degrees F.
2. Peel off papery layers and trim out root end. Cut onion in quarters.
3. Toss with oil, salt and pepper. Place cut-side down on a baking sheet.
4. Roast until tender, about 20-25 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• To make clean-up easy, cover the baking sheet with foil.
• Drizzle with 1 to 2 teaspoons of balsamic vinegar before serving for a different flavor

Roasted Cauliflower

Roasted Cauliflower

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 4 cups

Ingredients

1 medium-sized head cauliflower
1 teaspoon oil
2 teaspoons garlic powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1⁄4 cup grated cheese (try Parmesan or reduced-fat cheddar)

Directions

1. Preheat oven to 400 degrees.
2. Cut cauliflower into florets about equal in size. Toss pieces with oil and place on baking pan in a single layer.
3. Mix spices together and sprinkle evenly over cauliflower. Sprinkle with cheese.
4. Roast for 30 minutes or until cauliflower is tender when pierced with a fork.
5. Refrigerate leftovers within 2 hours

Potato Wedges

Potato Wedges

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 24 wedges
Serving Size About 3 wedges each

Ingredients

3 large baking potatoes
3 Tablespoons vegetable oil
1 1⁄2 teaspoons paprika
1 1⁄2 teaspoons garlic powder
1 1⁄2 teaspoons chili powder
1 1⁄2 teaspoons onion powder

Directions

1. Preheat oven to 450 degrees F.
2. Scrub potatoes well but do not peel.
3. Cut each potato into 8 wedges, lengthwise.
4. Mix oil, paprika, garlic powder, chili powder, and onion powder together. Spread the mixture on the sides of each potato wedge.
5. Place on a baking sheet with space between wedges.
6. Bake for 30 minutes in preheated oven.
7. Refrigerate leftovers within 2 hours.

Notes

• Covering the baking sheet with foil under the potatoes will help with clean-up.
• Adjust the seasoning to your taste.
• Baking time can vary according to size of the wedges; test for doneness by poking with a fork

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

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.

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.

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

Rice Salad

Rice Salad

Prep time: 10 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 cups cooked brown rice, cooled
1⁄4 cup chopped celery
1 apple, chopped (about 1 ½ cups)
1⁄4 cup raisins
2 Tablespoons chopped almonds
1⁄2 cup low-fat plain yogurt
2 teaspoons orange juice
2 teaspoons sugar

Directions

1. Combine rice, celery, apple, raisins, and almonds in a medium bowl and mix well.
2. Combine yogurt, orange juice, and sugar and stir until sugar dissolves.
3. Pour the yogurt mixture over the rice mixture and mix well. Cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Add any of your favorite fruits for variety.
• Make this a whole grain recipe by using brown rice instead of white rice

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.

Hoppin' Pear Salad

Hoppin' Pear Salad

Prep time: 10 minutes
Makes: 4 bunnies
Serving Size 1 bunny

Ingredients

2 cups shredded lettuce or spinach
4 pear halves, fresh or canned
1⁄2 cup cottage cheese
8 pieces sliced almonds
12 raisins

Directions

1. Place about 1/2 cup shredded lettuce on each plate.
2. Place one pear half on the lettuce, cut side faced down.
3. On the narrower end of each pear, make a rabbit face: Poke two pieces of sliced almonds into the pear to make ears. Arrange two raisins for eyes and one for the nose.
4. Place 2 Tablespoons of cottage cheese at the opposite end of each pear half to make a tail.

Notes

• Optional: Add a miniature carrot or two for the bunnies to snack on.
• Look in the bulk food section of the store to buy only the amount you need of raisins or sliced almonds. 

Roasted Bell Peppers

Roasted Bell Peppers

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 8 bell pepper halves
Serving Size 2 bell pepper halves

Ingredients

4 bell peppers
2 teaspoons vegetable oil
1⁄2 teaspoon italian seasoning
1⁄2 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper

Directions

1. Preheat oven to 450 degrees.
2. Wash bell peppers and remove tops and seeds. Cut peppers in half and rub with vegetable oil. Place cut side up on a rimmed baking sheet and sprinkle with Italian seasoning, garlic powder, salt and pepper.
3. Roast until peppers are tender and blistered in spots, about 30 to 35 minutes.
4. Refrigerate leftovers within 2 hours.