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Showing posts with label Lunch and Dinner Recipes. Show all posts
Showing posts with label Lunch and Dinner Recipes. Show all posts
Tortellini Corn Chowder
• 3 slices turkey bacon, coarsely chopped
• 1 onion, chopped
• 1 rib celery, chopped
• 2 cups fresh or frozen corn kernels
• 2 cups chicken broth
• 1/3 cup wheat flour
• 3 cups 1% milk
• 1/3 cup chopped fresh basil or 1 teaspoon dried
• 1/4 teaspoon salt
• 8 ounces low-fat fresh or frozen cheese tortellini, cooked and drained
DIRECTIONS
1. Set a Dutch oven over medium heat. Add the bacon. Cook for 1 minute, or until it releases some of its moisture. Add the onion, and celery. Cook for 5 minutes, or until the vegetables are soft. Add the corn and broth. Bring to a boil over high heat. Reduce the heat to medium. Simmer for 15 minutes.
2. Place the flour in a medium bowl. Gradually add the milk, whisking until smooth. Pour into the Dutch oven. Stir until well-blended. Add the basil and salt. Cook, stirring occasionally, for 3 minutes, or until the soup thickens. Add the tortellini. Cook for 2 minutes, or until heated through.
Minestrone Soup
Minestrone Soup
• 2 tablespoons olive oil
• 1 onion, chopped, 1 cup
• 4 cloves garlic, minced (I just use Garlic Salt to taste)
• 1 1/2 teaspoons dried basil
• 1 sweet potato, 8 ounces, peeled and cut into 1/2" pieces
• 1 zucchini, 8 ounces, cut into 1/2" pieces
• 1 yellow squash, 8 ounces, cut into 1/2" pieces
• 1 fennel bulb, 8 ounces, cut into 1/2" pieces
• 5 cups chicken broth
• 1 can (14.5 ounces) diced tomatoes
• 1 bag (5 ounces) baby spinach
• 1 can (15 ounces) red kidney beans, rinsed and drained
• 1/4 teaspoon ground black pepper
• 1/4 cup grated Parmesan cheese
DIRECTIONS
1. Heat the oil in a large saucepan over medium high heat. Add the onion, garlic, and basil; cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the sweet potato and cook for 1 minute. Stir in the zucchini, yellow squash, and fennel and cook until just starting to soften, 2 to 3 minutes. Add the broth and tomatoes; bring to a boil, reduce the heat to medium, and simmer, uncovered, until the vegetables are crisp-tender, about 25 minutes.
2. Stir in the spinach and cook until wilted, 5 minutes. Add the beans and pepper; cook until hot, 3 minutes. Remove from the heat and stir in the cheese.
Key West Chicken-Avocado Sandwiches
Key West Chicken-Avocado SandwichesDitch your old sandwich standby and pack a lunch with real flavor. Whole grains, healthy proteins, and tummy-trimming ingredients make this a healthy and filling meal.
Time: 15
Servings: 4
Ingredients
• 1 c mashed Florida avocado (MUFA), about 1 med
• 1 Tbsp freshly squeezed limejuice (about 1/2 lime)
• 1/2 tsp green pepper sauce (we used Tabasco), optional
• 1 c baby spinach
• 10 oz grilled or roasted chicken breast, sliced (about 2 c)
• 1 mango, peeled, pitted, and sliced (about 1 c)
• 4 sm whole grain rolls (2 oz each), split
Directions
1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.
2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.
Chicken Broccoli Cashew Stir-Fry
Chicken, Broccoli, and Cashew Stir-Fry
Stir-fry is fast, easy and delicious. We've turned ours into a tasty, nutty entrée perfect for poultry lovers.
Time: 40
Servings: 4
Ingredients
• 3 c sm broccoli florets with short stems (about 1/2 lb crowns)
• 2 lg carrots, cut into thin diagonal slices (2 c)
• 5 oz soba noodles
• 1 Tbsp olive oil
• 1 Tbsp minced fresh ginger
• 3 lg cloves garlic, minced
• 2 boneless, skinless chicken breast halves, sliced crosswise
• 1 Tbsp soy sauce
• 1 tsp toasted sesame oil
• 3 med green onions, thinly sliced (about 1/2 c)
• 1/2 c chicken broth
• 1/2 c raw cashews (3 oz)
Directions
1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.
2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.
3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.
Crunchy Almond-Crusted Chicken
Crunchy Almond-Crusted Chicken
This recipe is proof it doesn't take a long list of ingredients to make a healthy, mouthwatering dinner.
Time: 15
Servings: 1
Ingredients
• 5 oz boneless, skinless chicken breast
• 1 Tbsp cornstarch
• 1/4 c fat-free egg substitute
• 2 Tbsp finely chopped almonds
Directions
1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.
2. Coat a small, nonstick skillet with nonstick cooking spray and heat over medium heat. Cook the chicken 5 minutes on each side
Macaroni Bake
Macaroni Bake•
• 3 cups whole wheat elbow macaroni
• 2 cloves garlic, minced & 1 cup minced onion
• 1 teaspoon olive oil
• 1/3 cup wheat flour
• 3 cups skim milk
• 3/4 cup nonfat cottage cheese
• 1/2 cup shredded low-fat extra-sharp cheddar cheese
• 1/2 cup shredded nonfat mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/2 cup dry bread crumbs
DIRECTIONS
1. Preheat the oven to 375°F. Coat a 13" x 9" freezer-proof baking dish with no-stick spray.
2. Cook the macaroni in a large pot of boiling water according to the package directions. Drain well. Place in a large bowl.
3. Coat a large saucepan with no-stick spray and place over medium- high heat until hot. Add the onions, garlic, and oil. Cook, stirring, for 5 minutes, or until the onions are golden brown. Add the flour. Cook, stirring, for 2 minutes (the mixture will be dry).
4. In a blender or food processor, combine the milk and cottage cheese. Process until smooth. Add to the skillet. Cook, stirring constantly, for 5 to 7 minutes, or until the sauce thickens. Add the Cheddar, mozzarella, and 1/4 cup of the Parmesan. Cook for 2 minutes, or until the cheeses melt.
5. Stir in the macaroni, salt, and pepper. Spoon into the prepared baking dish.
6. In a small bowl, combine the bread crumbs and the remaining 1/4 cup Parmesan. Sprinkle over the macaroni. Bake for 30 minutes, or until the topping is golden brown.
Healthy Lunch Recipes
Grilled Cheese Sandwich on 100% Whole Wheat Bread, lowfat Cheddar Cheese (I love the brand Sargento pre sliced cheese!) You could add some deli turkey or chicken & mustard! Grill with non-transfat margarine.
Turkey & Cranberry Cream Cheese Tortilla Wrap – Mix some canned cranberry sauce with fat free cream cheese, spread in a wheat tortilla then layer some deli turkey in it and roll into a wrap.
Que Sera Quesadilla Makes: 1 serving
2 – Whole Wheat Tortillas
1/2 cup Mexican Blend Four Cheese-Shredded
1/2 cup Grilled Chicken Breast (You can get frozen, grilled Chicken Breast)
1 – Green Onion Chopped
2 Tbsp. Salsa
Place 1 tortilla in a nonstick pan that's preheated over medium-low heat, and top with 1/2 of the cheese and the chicken, and sliced onion. Add remaining cheese and top tortilla, pressing down to flatten. Cook 3 minutes, then flip and cook 3 minutes more. Serve with salsa
“6 Pack” Pizza Wrap
3 Tbsp. Marinara Sauce
1 – Wheat Tortilla
3/4 cup Frozen (but thawed) Grilled Chicken Breast Strips
1 - 2 lowfat String Cheese, shredded
Spread marinara on tortilla. Top with shredded mozzarella and grilled chicken. Season to taste with salt and pepper. Microwave to melt cheese.
Turkey Avacado Wrap
3 slices Turkey Breast Lunchmeat
1 – Whole Wheat Tortilla
3/4 cup Lettuce
1/4 cup Avocado-Sliced
2 Tbsp. Lowfat Mexican Blend Four Cheese-Shredded
Two Turks Wrap Makes: 1
2 slices Turkey Breast Lunchmeat
1 – Whole Wheat Tortilla
2 – Oscar Mayer Louis Rich Turkey Bacon Strips-servings
3/4 cup Mixed Greens Salad
1/4 cup Avocado-Sliced
2 Tbsp. Mexican Blend Four Cheese-Shredded
Arrange turkey slices down center of tortilla, then add remaining ingredients. Fold outside edges in, then roll.
Yo Soup For You Makes: 4 servings
1 C Chopped Grilled Chicken (from frozen Grilled Chicken Breast Strip Bag)
1 – Small Yellow Onion
1 tsp. Olive Oil
¼ tsp Garlic salt
6 cups Chicken Stock
1 cup Navy Beans
1 – Fresh Small Carrot
1 cup Green Giant Harvest Fresh Corn Niblets-Frozen
1/2 cup Diced Tomatoes
1 Tbsp. Basil
1/4 tsp. Black Pepper
1. Chop the onion and carrot, and mince the garlic gloves.
2. In a large saucepan over low heat, cook the chicken and onion in the oil for about 10 minutes, or until the onion is golden brown. Add the garlic and cook for 1 minute.
3. Add the stock, beans and carrots. Bring to a boil. Add the corn and tomatoes (with juice). Cook for 15 minutes.
Guilt-Free BLT
3/4 Tbsp. Light Mayonnaise
1 – Whole Wheat Tortilla
2 – Oscar Mayer Louis Rich Turkey Bacon Strips-servings
2 oz. Oscar Mayer Mesquite Shaved Deli Turkey
1/2 – Medium Fresh Tomato
2 – Looseleaf Lettuce Leaves
1. Cook the bacon slices.
2. Slice the tomato and smear the mayo on the tortilla.
3. Line the middle of the tortilla with the bacon and top with diced turkey breast, tomato and lettuce.
4. Roll it tightly into a tube.
Roast Beef Wrap with Mixed Greens and Baked Potato Chips Preparation time: 6 mins Makes: 1 serving
3 pieces Oscar Mayer Deli Thin Deli Style Roast Beef Lunchmeat
1 – Whole Wheat Tortilla
3/4 cup Mixed Greens Salad
1/4 cup Chopped Red Tomatoes
1 Tbsp. Grey Poupon Country Dijon Mustard
1 Tbsp. Crumbled Blue Cheese
Arrange beef slices down center of tortilla, then add remaining ingredients. Fold outside edges in, then roll.
Tuna Salad with Melted Cheese on English Muffin Hot Tuna
Makes: 2
1/2 cup Diced Celery
1/2 – Small Yellow Onion
1/2 cup Reduced Fat Mozzarella Cheese
1/2 cup 1% Fat Cottage Cheese
6 oz. Tuna Fish Light with Water Drained-Can
1/4 cup Light Mayonnaise
1 Tbsp. Lemon Juice-Canned
3 – Whole Wheat English Muffins
1. Preheat your oven to 350ºF. Chop the onion.
2. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, drained tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
3. Spread one-sixth of the mixture on each english muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes.
EASY TURKEY ROLL-UPSwhole wheat tortillas
light garden vegetable cream cheese
thinly sliced oven-baked turkey
Spread a thin layer of cream cheese on tortilla. Layer turkey over the cheese.
Roll up into a tube. Slice into approx 1 inch slices. Place toothpick thru spirals.
Serve!
Eggplant Parmesan
Cut a peeled eggplant into ¼ inch slices. Dip in 4 beaten eggwhites + 4 Tbs. water. Then dip it into Parmesan cheese, pressing the cheese into the eggplant. Bake on a sprayed baking dish. Bake 30 minutes at 400 degrees, turning eggplant over after 20 minutes. Cover with marinara sauce. Bake for 20 more minutes until sauce is bubbly.
Roast Beef Roll-ups.
1 T fat free cream cheese
1/4 to 1/2 tsp chili-garlic sauce
1 whole wheat tortilla
1/4 cup roasted red bell pepper, sliced
2 to 3 fresh basil leaves, chopped
1/4 pound lean deli roast beef, thinly sliced
Mix cream cheese and chili sauce together and spread on tortilla. Top with roast beef, peppers and basil. Roll up and Serve. Makes one serving.
Turkey & Cranberry Cream Cheese Tortilla Wrap – Mix some canned cranberry sauce with fat free cream cheese, spread in a wheat tortilla then layer some deli turkey in it and roll into a wrap.
Que Sera Quesadilla Makes: 1 serving
2 – Whole Wheat Tortillas
1/2 cup Mexican Blend Four Cheese-Shredded
1/2 cup Grilled Chicken Breast (You can get frozen, grilled Chicken Breast)
1 – Green Onion Chopped
2 Tbsp. Salsa
Place 1 tortilla in a nonstick pan that's preheated over medium-low heat, and top with 1/2 of the cheese and the chicken, and sliced onion. Add remaining cheese and top tortilla, pressing down to flatten. Cook 3 minutes, then flip and cook 3 minutes more. Serve with salsa
“6 Pack” Pizza Wrap
3 Tbsp. Marinara Sauce
1 – Wheat Tortilla
3/4 cup Frozen (but thawed) Grilled Chicken Breast Strips
1 - 2 lowfat String Cheese, shredded
Spread marinara on tortilla. Top with shredded mozzarella and grilled chicken. Season to taste with salt and pepper. Microwave to melt cheese.
Turkey Avacado Wrap
3 slices Turkey Breast Lunchmeat
1 – Whole Wheat Tortilla
3/4 cup Lettuce
1/4 cup Avocado-Sliced
2 Tbsp. Lowfat Mexican Blend Four Cheese-Shredded
Two Turks Wrap Makes: 1
2 slices Turkey Breast Lunchmeat
1 – Whole Wheat Tortilla
2 – Oscar Mayer Louis Rich Turkey Bacon Strips-servings
3/4 cup Mixed Greens Salad
1/4 cup Avocado-Sliced
2 Tbsp. Mexican Blend Four Cheese-Shredded
Arrange turkey slices down center of tortilla, then add remaining ingredients. Fold outside edges in, then roll.
Yo Soup For You Makes: 4 servings
1 C Chopped Grilled Chicken (from frozen Grilled Chicken Breast Strip Bag)
1 – Small Yellow Onion
1 tsp. Olive Oil
¼ tsp Garlic salt
6 cups Chicken Stock
1 cup Navy Beans
1 – Fresh Small Carrot
1 cup Green Giant Harvest Fresh Corn Niblets-Frozen
1/2 cup Diced Tomatoes
1 Tbsp. Basil
1/4 tsp. Black Pepper
1. Chop the onion and carrot, and mince the garlic gloves.
2. In a large saucepan over low heat, cook the chicken and onion in the oil for about 10 minutes, or until the onion is golden brown. Add the garlic and cook for 1 minute.
3. Add the stock, beans and carrots. Bring to a boil. Add the corn and tomatoes (with juice). Cook for 15 minutes.
Guilt-Free BLT
3/4 Tbsp. Light Mayonnaise
1 – Whole Wheat Tortilla
2 – Oscar Mayer Louis Rich Turkey Bacon Strips-servings
2 oz. Oscar Mayer Mesquite Shaved Deli Turkey
1/2 – Medium Fresh Tomato
2 – Looseleaf Lettuce Leaves
1. Cook the bacon slices.
2. Slice the tomato and smear the mayo on the tortilla.
3. Line the middle of the tortilla with the bacon and top with diced turkey breast, tomato and lettuce.
4. Roll it tightly into a tube.
Roast Beef Wrap with Mixed Greens and Baked Potato Chips Preparation time: 6 mins Makes: 1 serving
3 pieces Oscar Mayer Deli Thin Deli Style Roast Beef Lunchmeat
1 – Whole Wheat Tortilla
3/4 cup Mixed Greens Salad
1/4 cup Chopped Red Tomatoes
1 Tbsp. Grey Poupon Country Dijon Mustard
1 Tbsp. Crumbled Blue Cheese
Arrange beef slices down center of tortilla, then add remaining ingredients. Fold outside edges in, then roll.
Tuna Salad with Melted Cheese on English Muffin Hot Tuna
Makes: 2
1/2 cup Diced Celery
1/2 – Small Yellow Onion
1/2 cup Reduced Fat Mozzarella Cheese
1/2 cup 1% Fat Cottage Cheese
6 oz. Tuna Fish Light with Water Drained-Can
1/4 cup Light Mayonnaise
1 Tbsp. Lemon Juice-Canned
3 – Whole Wheat English Muffins
1. Preheat your oven to 350ºF. Chop the onion.
2. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, drained tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
3. Spread one-sixth of the mixture on each english muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes.
EASY TURKEY ROLL-UPSwhole wheat tortillas
light garden vegetable cream cheese
thinly sliced oven-baked turkey
Spread a thin layer of cream cheese on tortilla. Layer turkey over the cheese.
Roll up into a tube. Slice into approx 1 inch slices. Place toothpick thru spirals.
Serve!
Eggplant Parmesan
Cut a peeled eggplant into ¼ inch slices. Dip in 4 beaten eggwhites + 4 Tbs. water. Then dip it into Parmesan cheese, pressing the cheese into the eggplant. Bake on a sprayed baking dish. Bake 30 minutes at 400 degrees, turning eggplant over after 20 minutes. Cover with marinara sauce. Bake for 20 more minutes until sauce is bubbly.
Roast Beef Roll-ups.
1 T fat free cream cheese
1/4 to 1/2 tsp chili-garlic sauce
1 whole wheat tortilla
1/4 cup roasted red bell pepper, sliced
2 to 3 fresh basil leaves, chopped
1/4 pound lean deli roast beef, thinly sliced
Mix cream cheese and chili sauce together and spread on tortilla. Top with roast beef, peppers and basil. Roll up and Serve. Makes one serving.
Healthy Dinner Recipes
HAMBURGER HELPER
1/2 pound lean ground beef
1/2 cup (3 ounces) elbow macaroni
1 can (14 1/2 ounces) stewed tomatoes
1 can (15 1/4 ounces) whole kernel corn
DIRECTIONS
Cook the beef in a medium nonstick skillet over medium-high heat for 5 minutes, or until no longer pink. Drain and return to the skillet.
Add the macaroni, tomatoes (with juice), and the liquid from the corn. Cook, stirring occasionally, for 10 minutes, or until the macaroni is al dente. Add the corn and heat through.
CROCKPOT TACO SOUP
1 pound ground turkey + 1 C. chopped onion BROWNED
Put it in your crockpot in the morning, then add:
1 can UNdrained kidney beans
1 can UNdrained black beans
2 cans drained corn
3 cans diced tomatoes (can be plain, or diced with chilis, or Mexican style diced tomatoes)
1 can sliced olives (optional)
1 package (1/3 c.) taco seasoning
1/3 C. dry ranch dressing
Turn the crockpot on low and let it go all day while you’re at work. Come home and enjoy!!!! Can top each bowl of taco soup with grated lowfat cheese, a few “crushed” corn chips, and lowfat sour cream.
*TIME TIP – Cook several pounds of Ground Turkey at once with a couple chopped onions mixed in with it. Store 2 cups’ worth in individual freezer Ziploc bags. Keep them in your freezer for future meals.
ENCHILADA LASAGNAMakes: 4 servings
1/2 lb. Ground Turkey- or lean ground beef
1-1/2 cups Reduced Fat Mexican Blend Four Cheese-Shredded
1 can Diced Tomatoes
1 cup Lowfat Cottage Cheese Blended to be smooth
1/2 cup Chopped Green Onions
2 tsp. Chili Powder
2 – Garlic Cloves
9 – Corn Tortillas
1 cup Old El Paso Medium Taco Sauce
1. Brown turkey in a nonstick skillet (about 5 minutes).
2. Once cooled, combine with cheese (reserving 1/2 cup), tomatoes, cottage cheese, onions, chili powder, and garlic in a large bowl, stirring well to mix.
3. Coat an 11" x 7" baking dish with cooking spray. Place three tortillas on bottom of pan, and top with one-half of turkey mixture. Add three more tortillas, and top with remaining turkey mixture. Place three more tortillas on top, pour taco sauce over top tortillas, and sprinkle with remaining 1/2 cup cheese.
4. Bake at 375°F for 20 minutes.
CROCKPOT SALSA CHICKEN
4 Boneless Chicken Breasts
24 oz Salsa
2 cans black beans, rinsed and drained
1 avacado, sliced
Place chicken, salsa and beans into crockpot. Cook on low for 2 hours. Serve with sliced avocado. Serve with Brown Rice: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off.
BEAN & HAM SOUP2 C. Ham, 1 chopped onion, ½ tsp. garlic salt, 1 16 oz. container Pace Picante Sauce, 1 28 oz. can diced tomatoes, 3 cans drained beans, 4 C. water, 3 beef bullion cubes, 1 tsp. thyme. Combine & cook!
BAKED SALMON served with brown rice & steamed broccoli
Makes: 4 servings
2 Tbsp. Olive Oil
1 Tbsp. Lemon Juice
1/4 tsp. Salt
1/4 tsp. Ground Black Pepper
1 Tbsp. Ground Flaxseed
1 – Garlic Clove
24 oz. Altantic Salmon Fillet
1 cup Cooked Brown Rice
Use four (4) 6-ounce salmon fillets.
1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed and garlic. Add the fish, coat well, cover, and refrigerate for 15 minutes.
2. Preheat your oven to 450º F. Line a baking sheet with foil and coat with cooking spray. Remove the fish from the marinade, and place the fish skin side down on the baking sheet.
3. Bake for 9-12 minutes. Serve with a green vegetable and rice.
4. Freeze the leftovers and save $5 by taking them for lunch.
MEAT LOVERS' MEAT LOAF Makes: 4 servings
1/2 lb. Ground Turkey-7% Fat
1/2 lb. Beef Sirloin Ground Extra Lean-Raw
2 – Large Eggs
24 – Whole Wheat Crackers
3/4 cup Chopped White Onion
1/2 cup Barbecue Sauce
2 – Garlic Cloves
1/2 tsp. Oregano
1. Crush the wheat crackers and mix the beef and turkey until well blended. Add the eggs. Mix in the remaining ingredients, including the half cup of barbecue sauce, until well blended.
2. Form the meat mixture into a loaf shape and place it on a broiler pan. Coat it with extra barbecue sauce.
3. Cook at 350°F for 1 hour.
FUAX FRIED CHICKENMakes: 2 servings
1 cup Post Bran Flakes Cereal
1 – Large Egg
1 dash Tabasco Sauce
2 – Skinless Chicken Breasts
Put cereal in a zip-top bag, seal, and pound it. In a large bowl, wisk egg and desired amount of hot sauce together. Dip boneless/skinless chicken breast in egg mixture, then roll in crushed cereal. Bake in oven preheated to 350º F for 20 minutes
CHICKEN CROOCKPOT DINNER
4 potatoes, cut into chunks
4 carrots, sliced
1 onion, chopped
4 cabbage wedges
1 can cream of mushroom soup
½ cup water
4 raw chicken breasts (if frozen, thaw in microwave, but don’t cook them)
Step 1: Layer vegetables (potatoes, carrots, onion, cabbage) in bottom of crockpot.
Step 2: In small bowl, mix together can of cream of chicken soup and the ½ cup water. Add 1 tsp. salt & ½ tsp. pepper and mix.
Step 3: Spoon half of mixture over vegetables.
Step 4: Place raw chicken over soup and vegetables.
Step 5: Add remaining soup mixture.
Step 6: Cook on low for 7 – 8 hours.
FISH STICKS- Cut fish filets (tilapia, sole, or other white mild fish) into rectangles about 3” by 1 ½ “. Mix 3 egg whites & 1 Tbs. water in a bowl. In another bowl, crunch up 1 C. Kashi High Fiber Cereal or cornmeal with ¼ tsp. garlic salt & 1 Tbs. herb seasoning. Dip each fishstick in egg mixture, then dip into crumb mixture. Bake on sprayed pan for 5 minutes at 375. Then flip sticks over.
SPINACH SALAD
2 bunches baby spinach
8 oz. sliced almonds
1 c. craisins
2 chopped apples,
1 lb. cooked & crumbled turkey bacon
Boiled eggs
DRESSING:
1 ½ c. vegetable oil
¾ c. vinegar
¾ c. splenda
1 ½ tsp. poppy seeds
¾ tsp. dry mustard
1 purple onion very thinly sliced
Put dressing in a jar and let it “sit” overnight in the fridge.
HAMBURGER SOUP
1 pound lean hamburger or ground turkey
28 oz can diced tomatoes
1 medium onion, chopped
1 tsp minced garlic
2 cups sliced carrots
2 cups sliced celer
2 quarts water
6 beef bouillon cubes
3/4 tsp thyme
1 bay leaf
2 tsp dried basil
3/4 tsp seat salt
1 tsp pepper
Brown hamburger, onion and garlic. Add remaining ingredients and simmer until vegetables are tender. Serve with whole wheat rolls. *Family size*
GREEK PASTA SALAD
1 package whole wheat pasta (penne or rotini)
2 small tomatoes, chopped
1 cucumber peeled and chopped
1/2 small red onion, thinly sliced
1/2 cup pitted kalamata olives, chopped
1/2 cup crumbled feta cheese
1 package turkey pepperoni
1/2 bottle light balsamic vinaigrette (we like Newman's Own)
Cook pasta according to the directions. Rinse with cold water,
Chop the veggies chunky style. Place all ingredients in a large bowl and toss well.
*Family size*
1/2 pound lean ground beef
1/2 cup (3 ounces) elbow macaroni
1 can (14 1/2 ounces) stewed tomatoes
1 can (15 1/4 ounces) whole kernel corn
DIRECTIONS
Cook the beef in a medium nonstick skillet over medium-high heat for 5 minutes, or until no longer pink. Drain and return to the skillet.
Add the macaroni, tomatoes (with juice), and the liquid from the corn. Cook, stirring occasionally, for 10 minutes, or until the macaroni is al dente. Add the corn and heat through.
CROCKPOT TACO SOUP
1 pound ground turkey + 1 C. chopped onion BROWNED
Put it in your crockpot in the morning, then add:
1 can UNdrained kidney beans
1 can UNdrained black beans
2 cans drained corn
3 cans diced tomatoes (can be plain, or diced with chilis, or Mexican style diced tomatoes)
1 can sliced olives (optional)
1 package (1/3 c.) taco seasoning
1/3 C. dry ranch dressing
Turn the crockpot on low and let it go all day while you’re at work. Come home and enjoy!!!! Can top each bowl of taco soup with grated lowfat cheese, a few “crushed” corn chips, and lowfat sour cream.
*TIME TIP – Cook several pounds of Ground Turkey at once with a couple chopped onions mixed in with it. Store 2 cups’ worth in individual freezer Ziploc bags. Keep them in your freezer for future meals.
ENCHILADA LASAGNAMakes: 4 servings
1/2 lb. Ground Turkey- or lean ground beef
1-1/2 cups Reduced Fat Mexican Blend Four Cheese-Shredded
1 can Diced Tomatoes
1 cup Lowfat Cottage Cheese Blended to be smooth
1/2 cup Chopped Green Onions
2 tsp. Chili Powder
2 – Garlic Cloves
9 – Corn Tortillas
1 cup Old El Paso Medium Taco Sauce
1. Brown turkey in a nonstick skillet (about 5 minutes).
2. Once cooled, combine with cheese (reserving 1/2 cup), tomatoes, cottage cheese, onions, chili powder, and garlic in a large bowl, stirring well to mix.
3. Coat an 11" x 7" baking dish with cooking spray. Place three tortillas on bottom of pan, and top with one-half of turkey mixture. Add three more tortillas, and top with remaining turkey mixture. Place three more tortillas on top, pour taco sauce over top tortillas, and sprinkle with remaining 1/2 cup cheese.
4. Bake at 375°F for 20 minutes.
CROCKPOT SALSA CHICKEN
4 Boneless Chicken Breasts
24 oz Salsa
2 cans black beans, rinsed and drained
1 avacado, sliced
Place chicken, salsa and beans into crockpot. Cook on low for 2 hours. Serve with sliced avocado. Serve with Brown Rice: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off.
BEAN & HAM SOUP2 C. Ham, 1 chopped onion, ½ tsp. garlic salt, 1 16 oz. container Pace Picante Sauce, 1 28 oz. can diced tomatoes, 3 cans drained beans, 4 C. water, 3 beef bullion cubes, 1 tsp. thyme. Combine & cook!
BAKED SALMON served with brown rice & steamed broccoli
Makes: 4 servings
2 Tbsp. Olive Oil
1 Tbsp. Lemon Juice
1/4 tsp. Salt
1/4 tsp. Ground Black Pepper
1 Tbsp. Ground Flaxseed
1 – Garlic Clove
24 oz. Altantic Salmon Fillet
1 cup Cooked Brown Rice
Use four (4) 6-ounce salmon fillets.
1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed and garlic. Add the fish, coat well, cover, and refrigerate for 15 minutes.
2. Preheat your oven to 450º F. Line a baking sheet with foil and coat with cooking spray. Remove the fish from the marinade, and place the fish skin side down on the baking sheet.
3. Bake for 9-12 minutes. Serve with a green vegetable and rice.
4. Freeze the leftovers and save $5 by taking them for lunch.
MEAT LOVERS' MEAT LOAF Makes: 4 servings
1/2 lb. Ground Turkey-7% Fat
1/2 lb. Beef Sirloin Ground Extra Lean-Raw
2 – Large Eggs
24 – Whole Wheat Crackers
3/4 cup Chopped White Onion
1/2 cup Barbecue Sauce
2 – Garlic Cloves
1/2 tsp. Oregano
1. Crush the wheat crackers and mix the beef and turkey until well blended. Add the eggs. Mix in the remaining ingredients, including the half cup of barbecue sauce, until well blended.
2. Form the meat mixture into a loaf shape and place it on a broiler pan. Coat it with extra barbecue sauce.
3. Cook at 350°F for 1 hour.
FUAX FRIED CHICKENMakes: 2 servings
1 cup Post Bran Flakes Cereal
1 – Large Egg
1 dash Tabasco Sauce
2 – Skinless Chicken Breasts
Put cereal in a zip-top bag, seal, and pound it. In a large bowl, wisk egg and desired amount of hot sauce together. Dip boneless/skinless chicken breast in egg mixture, then roll in crushed cereal. Bake in oven preheated to 350º F for 20 minutes
CHICKEN CROOCKPOT DINNER
4 potatoes, cut into chunks
4 carrots, sliced
1 onion, chopped
4 cabbage wedges
1 can cream of mushroom soup
½ cup water
4 raw chicken breasts (if frozen, thaw in microwave, but don’t cook them)
Step 1: Layer vegetables (potatoes, carrots, onion, cabbage) in bottom of crockpot.
Step 2: In small bowl, mix together can of cream of chicken soup and the ½ cup water. Add 1 tsp. salt & ½ tsp. pepper and mix.
Step 3: Spoon half of mixture over vegetables.
Step 4: Place raw chicken over soup and vegetables.
Step 5: Add remaining soup mixture.
Step 6: Cook on low for 7 – 8 hours.
FISH STICKS- Cut fish filets (tilapia, sole, or other white mild fish) into rectangles about 3” by 1 ½ “. Mix 3 egg whites & 1 Tbs. water in a bowl. In another bowl, crunch up 1 C. Kashi High Fiber Cereal or cornmeal with ¼ tsp. garlic salt & 1 Tbs. herb seasoning. Dip each fishstick in egg mixture, then dip into crumb mixture. Bake on sprayed pan for 5 minutes at 375. Then flip sticks over.
SPINACH SALAD
2 bunches baby spinach
8 oz. sliced almonds
1 c. craisins
2 chopped apples,
1 lb. cooked & crumbled turkey bacon
Boiled eggs
DRESSING:
1 ½ c. vegetable oil
¾ c. vinegar
¾ c. splenda
1 ½ tsp. poppy seeds
¾ tsp. dry mustard
1 purple onion very thinly sliced
Put dressing in a jar and let it “sit” overnight in the fridge.
HAMBURGER SOUP
1 pound lean hamburger or ground turkey
28 oz can diced tomatoes
1 medium onion, chopped
1 tsp minced garlic
2 cups sliced carrots
2 cups sliced celer
2 quarts water
6 beef bouillon cubes
3/4 tsp thyme
1 bay leaf
2 tsp dried basil
3/4 tsp seat salt
1 tsp pepper
Brown hamburger, onion and garlic. Add remaining ingredients and simmer until vegetables are tender. Serve with whole wheat rolls. *Family size*
GREEK PASTA SALAD
1 package whole wheat pasta (penne or rotini)
2 small tomatoes, chopped
1 cucumber peeled and chopped
1/2 small red onion, thinly sliced
1/2 cup pitted kalamata olives, chopped
1/2 cup crumbled feta cheese
1 package turkey pepperoni
1/2 bottle light balsamic vinaigrette (we like Newman's Own)
Cook pasta according to the directions. Rinse with cold water,
Chop the veggies chunky style. Place all ingredients in a large bowl and toss well.
*Family size*
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