Crustless Pumpkin Pie

Crustless Pumpkin Pie

Prep time: 1 1⁄2 hours
Makes: 8 slices
Serving Size 1 slice

Ingredients

3⁄4 cup sugar
2 eggs
1⁄2 cup Master Mix or baking mix*
1 can (15 ounce) pumpkin
1 can (12 ounce) non-fat evaporated milk
3 1⁄2 teaspoons pumpkin pie spice
2 teaspoons vanilla

Directions

1. Preheat oven to 350 degrees F. Lightly oil or spray a 9-10” pie plate.
2. Combine all Ingredients in a medium bowl or a blender.
3. Beat 2 minutes with mixer until smooth or blend one minute on high.
4. Pour into pie plate.
5. Bake 55-65 minutes, or until knife inserted into center comes out clean.
6. Cool slightly and refrigerate. Serve cold.
7. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have baking mix on hand, substitute 1/2 cup flour, 3/4 teaspoon baking powder, 1/4 teaspoon salt and 1 1/2 teaspoons oil.
• No pumpkin pie spice? Use 2 teaspoons cinnamon, 1 teaspoon ground ginger and 1/2 teaspoon nutmeg.
• Serve with whipped topping or low fat vanilla yogurt

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

Baked Berry Oatmeal

Baked Berry Oatmeal

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

Ingredients

2 cups old fashioned rolled oats
1 teaspoon baking powder
1 teaspoon cinnamon
1⁄4 teaspoon salt
2 eggs
1⁄2 cup brown sugar
1 1⁄2 teaspoons vanilla
2 cups nonfat or 1% milk
4 teaspoons butter or margarine, melted
2 cups cane berries, fresh or frozen (raspberries, blackberries, marionberries)
1⁄4 cup walnuts, chopped (optional)

Directions

1. Preheat oven to 375 degrees.
2. In a medium bowl, mix together the oats, baking powder, cinnamon, and salt.
3. In a separate bowl, beat the eggs until blended; Stir in brown sugar, vanilla, milk and melted butter.
4. Pour wet Ingredients into the dry Ingredients and stir until well combined.
5. Add the berries and stir lightly to evenly distribute.  Pour mixture into 2 quart baking dish.  Sprinkle with chopped nuts if desired.
6. Bake for 20-30 minutes or until the top is golden brown.
7. Refrigerate leftovers within 2 hours

Very Berry Muesli (‘mew-slee’)

Very Berry Muesli (‘mew-slee’)

Prep time: 5 minutes
Makes: 5 cups
Serving Size 1 cup
Chill Time: 6 to 12 hours

Ingredients

1 cup low fat fruit yogurt
1 cup old fashioned rolled oats (raw)
1⁄2 cup non-fat or 1% milk
1⁄2 cup dried fruit (try raisins, apricots, dates)
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])
1⁄2 cup frozen blueberries
1⁄4 cup chopped, toasted walnuts

Directions

1. In medium bowl, mix oats, yogurt, and milk.
2. Cover and refrigerate for 6 to 12 hours.
3. Add dried and fresh fruit, and mix gently.
4. Serve scoops of muesli in small dishes. Sprinkle each serving with chopped nuts.
5. Refrigerate leftovers within 2 hours.

Notes

• Muesli makes a delicious breakfast. Try drizzling with milk.
• Substitute any frozen, canned/drained, or fresh chopped fruit for apples and blueberries.
• Flavor boosters: cinnamon, grated orange peel.

Overnight Oatmeal

Overnight Oatmeal

Prep time: 15 minutes
Cooking time: 6 hours
Makes: 4 cups
Serving Size almost 1 cup

Ingredients

1 cup uncooked old fashioned rolled oats
1 cup low-fat yogurt
1⁄2 cup non-fat or 1% milk
1⁄2 cup berries, fresh or frozen
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])

Directions

1. In a medium bowl, mix oats, yogurt and milk.
2. Add the fruit now or add just before eating.
3. Cover and refrigerate oatmeal mixture for 6-12 hours.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve scoops of oatmeal in small dishes or spoon into small containers with lids for grab-and-go breakfasts.

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!

Orange Delight

Orange Delight

Prep time: 5 minutes
Makes: 5 servings
Serving Size 1 cup

Ingredients

4 cups non-fat or 1% milk
6 ounces frozen orange juice concentrate (about 3/4 cup)
1 teaspoon vanilla

Directions

1. Place all ingredients in a blender. Put the lid on tightly.
2. Blend for about 30 seconds or until smooth. Serve and enjoy.
3. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have a blender, mix the ingredients well in a bowl until frothy.
• Add a small banana, a handful of strawberries, or another favorite fruit before blending.

Honey Mustard Dressing

Honey Mustard Dressing

Prep time: 5 minutes
Makes: 6 servings
Serving Size 2 Tablespoons
Chill Time: 30 minutes

Ingredients

1⁄2 cup low-fat plain yogurt
3 Tablespoons nonfat or 1% milk
1 Tablespoon honey
2 teaspoons mustard

Directions

1. Combine all ingredients in a small bowl and stir until smooth. Cover and chill for 30 minutes before serving.
2. Refrigerate leftovers within 2 hours.

Notes

• For a stronger flavor, add an extra 1 to 2 teaspoons mustard.
• This recipe works with all types of mustard!
• Honey is not recommended for children under 1 year old.

Skillet Mac and Cheese

Skillet Mac and Cheese

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cups water
1 1⁄2 cups uncooked macaroni
1 teaspoon butter or margarine
2 Tablespoons flour
1⁄4 teaspoon salt
1⁄4 teaspoon dry mustard
1 1⁄4 cups non-fat or 1% milk
1 1⁄4 cups (5 ounces) grated cheddar cheese

Directions

1. In a 10-inch non-stick skillet or pan bring water to a boil.
2. Add the macaroni and butter or margarine. Stir a few times to prevent sticking.
3. Cover the pan and reduce heat to low. Simmer for 5 minutes. (Do not drain the water)
4. Meanwhile, mix flour, salt and mustard in a small bowl. Add 1/4 cup of milk and stir until smooth. Add remaining milk. Set aside.
5. Take the lid off the skillet and cook macaroni until most of the water is gone.
6. Stir and add milk mixture and cheese. Mix well. Cook and stir until all the cheese melts and the sauce is bubbly and thick.
7. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite fresh or frozen vegetables in step 2. Try onions, celery, carrots, zucchini or others.
• Add your favorite seasonings in step 4 to add variety. Try oregano, garlic powder, chili powder or others.
• Use a combination of cheddar and mozzarella cheese for a different flavor!

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.

Green Pea Soup

Green Pea Soup

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

2 cans (15 ounces each) peas (undrained)
1 cup nonfat or 1% milk
1 teaspoon chicken or vegetable bouillon
1 Tablespoon onion powder
1⁄2 teaspoon garlic powder
1⁄4 teaspoon black pepper (optional)

Directions

1. In a medium saucepan, heat peas with liquid over medium heat. As the peas warm, mash to desired consistency with a fork or potato masher.
2. Stir in milk, bouillon, onion powder, garlic powder and pepper, if desired. Simmer for 15 minutes. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• For a smoother soup, combine peas with liquid and milk in a blender or food processor. Blend until smooth, then add to saucepan.
• Try fresh onion for extra flavor! Heat 1 teaspoon vegetable oil in the saucepan over medium heat. Add 3/4 cup chopped fresh onion. Cook until onion is soft then add peas with liquid.

Creamed Green Beans and Potatoes

Creamed Green Beans and Potatoes

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

2 Tablespoons vegetable oil
2 Tablespoons flour
1⁄4 teaspoon basil
1⁄4 teaspoon rosemary
1⁄4 teaspoon salt
pepper to taste
1 cup non-fat or 1% milk
2 cups frozen green beans
2 cups cooked new potatoes
1⁄2 cup sliced mushrooms

Directions

1. Heat oil in a small saucepan; blend in flour.
2. Slowly add basil, rosemary, salt, pepper, and milk.
3. Cook and stir constantly until thickened.
4. Add beans, potatoes, and mushrooms and heat through.
5. Refrigerate leftovers within 2 hours.

Pumpkin Pudding

Pumpkin Pudding

Prep time: 10 minutes
Yield: 7 servings
Serving Size 1/2 cup

Ingredients

1 can (15 ounces) pumpkin or 2 cups cooked mashed squash (such as Hubbard)
1⁄8 teaspoon salt
2 teaspoons pumpkin pie spice (or 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon cloves)
1 1⁄2 cups non-fat or 1% milk
1 package (3.5 ounces) instant vanilla pudding mix

Directions

1. In a large bowl, mix pumpkin, salt and pumpkin pie spice together.
2. Slowly stir in milk and mix well.
3. Add instant pudding mix and stir for 2 minutes until it thickens.
4. Refrigerate until serving time.
5. Refrigerate leftovers within 2 hours.

Peach Cooler

Peach Cooler

Prep time: 10 minutes
Yield: 2 servings
Serving Size 1 cup 

Ingredients

1⁄3 cup non-fat dry milk
1 cup frozen peaches, chopped
1⁄2 cup cold water
1⁄2 cup orange juice (juice from 1 orange)

Directions

1. Put all ingredients into a blender.
2. Blend until smooth.
3. Refrigerate leftovers within 2 hours.

Notes

• 1 cup chopped or sliced peaches (about 1.5 to 2 medium fresh)
• Serve as a snack or dessert during the summer months.

Magical Fruit Salad

Magical Fruit Salad

Prep time: 15 minutes
Yield: 12 servings
Serving Size 1/3 cup

Ingredients

4 cups fresh or canned fruit (try a mixture - apples, bananas, oranges, grapes or pineapple)
1 package (3.4 ounces) instant lemon or vanilla pudding mix
1 3⁄4 cups cold nonfat or 1% milk (or mix nonfat dry milk with cold water)

Directions

1. For fresh fruit: Rinse fruit and cut into bite-size chunks. For canned fruit: Drain fruit and cut into bite-sized chunks, if needed.
2. In a medium bowl, combine the instant pudding mix and cold milk. Add the fruit and stir gently. Refrigerate for 5 minutes.
3. Refrigerate leftovers within 2 hours.

Notes

• This salad is best if eaten as soon as it is ready.

Tropical Smoothie

Tropical Smoothie

Prep time: 5 minutes
Yield: 5 servings
Serving Size 1 cup 

Ingredients

1 cup non-fat or 1% milk
2 cups pineapple chunks (fresh, frozen or canned and drained)
1 banana
1 cup cold water

Directions

1. Put all ingredients in a blender. Put lid on tightly.
2. Blend until smooth.
3. Pour into cups or glasses. Serve chilled.
4. Refrigerate or freeze extra portions for a fast, healthy snack.

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.

Rice Bowl Breakfast with Fruit and Nuts

Rice Bowl Breakfast with Fruit and Nuts

Prep time: 15 minutes
Cooking time: 5 minutes
Yield: 2 servings
Serving Size 1 cup

Ingredients

1 cup cooked brown rice
1⁄2 cup nonfat or 1% milk
1⁄2 teaspoon cinnamon
1 cup chopped fruit (try a mixture - apples, bananas, raisins, berries, peaches)
2 Tablespoons chopped nuts (try unsalted walnuts or almonds)

Directions

1. Combine cooked rice, milk and cinnamon in a microwave safe bowl.  Microwave on HIGH for 45 seconds. Stir and heat for another 45-60 seconds, or until rice mixture is heated through.
2. Divide rice mixture between two bowls. Top with fruit and nuts. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Use a combination of fresh, canned, frozen and dried fruit in this recipe.
• You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.

Razzleberry Shiver

Razzleberry Shiver

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1/2 cup
Chill Time: 2 hours

Ingredients

1 cup raspberries
2 bananas
1⁄2 cup plain, low-fat yogurt
1⁄4 cup nonfat or 1% milk
1 teaspoon Sugar

Directions

1. Put all ingredients into a blender. Blend until smooth.
2. Divide the mixture among four small bowls.
3. Freeze for about 2 hours. Enjoy as you would ice cream!
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• No blender?  Mash fruit well with a fork.
• Make popsicles!  Spoon mixture into small paper cups or popsicle forms.  Add a smooth wooden craft stick.  Freeze until very firm so the sticks don't pull out.

Peanut Power Smoothie

Peanut Power Smoothie

Prep time: 10 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1⁄4 cup peanut butter
1 3⁄4 cups banana (or any other fresh or canned and drained fruit)
1⁄4 cup nonfat dry milk powder
1 1⁄2 cups cold water

Directions

1. Put all ingredients in blender. Blend on low until smooth, and serve.
2. Refrigerate leftovers within 2 hours.

Notes

• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.