Main Dishes
Beef And Rice Florentine
Ingredients
- 1 lb pound lean ground beef
- 1/2 cup onion - finely diced
- 2 garlic cloves - minced
- 12 oz frozen spinach - thawed
- 1 tsp oregano
- 1 1/2 cups brown rice - cooked
- 1 tbsp grated parmesan cheese
- 1 medium tomato - diced
- 1/4 cup water
- salt and pepper to taste
- non-stick cooking spray
Directions
- Wash your hands and clean your cooking area.
- Spray a large skillet evenly with non-stick cooking spray.
- Add onions. Cook on medium heat for 2 minutes.
- Add garlic and cook for 1 minute.
- Add ground meat, brown. Drain fat, if any.
- Push meat together to the side of the pan. Add spinach and tomato. Mix together.
- Add seasonings and mix.
- Stir in rice and water, mix together.
- Cover and cook for 2-3 minutes or until everything is heated through.
- Sprinkle with cheese and serve.
Nutrition Facts
Serv. size: 1 cup (172g), Amount per serving: Calories 180, Total Fat 5g (6% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 50mg (17% DV), Sodium 140g (6% DV), Total Carb. 14g (5% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 20g, D (0% DV), Calcium 86mg (6% DV), Iron 3mg (15% DV), Potas. 480mg (10% DV).
Easy Cheesy Zucchini
Ingredients
- 4 small zucchini - sliced
- 2 fresh tomatoes - diced
- 1/4 cup onion - diced
- 1 jalapeño - finely diced
- 1 tsp oil
- 1 cups corn kernels - frozen, canned, or fresh
- 1/2 cup reduced fat cheese - shredded
- garlic and pepper to taste
Directions
- Wash your hands, clean the cooking area, and the tops of canned food items.
- Wash zucchini, tomatoes, onion and jalapeño. Cut vegetables as directed.
- Heat skillet with oil or cooking spray over medium heat.
- Add zucchini; cook until firmly tender.
- Add tomatoes, corn, onion, and jalapeño.
- Season with pepper and garlic to taste.
- Cook uncovered until veggies are tender.
- Reduce heat and cheese.
- Mix well and cook until cheese is melted.
Nutrition Facts
Serv. size: 1/8 of recipe (151g), Amount per serving: Calories 70, Total Fat 2.5g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 170g (7% DV), Total Carb. 10g (4% DV), Fiber 2g (7% DV), Total Sugars 4g (Incl. 1g Added Sugars, 2% DV), Protein 4g, D (0% DV), Calcium 94mg (8% DV), Iron (0% DV), Potas. 298mg(6% DV).
Ramen Noodle Skillet
Ingredients
- 2 tsp vegetable or olive oil
- 1 medium onion - diced
- 1 carrot - chopped or sliced into small pieces
- 2 cups frozen broccoli stir-fry vegetable mixture - thawed
- 2 cups cooked meat or poultry cut into bite-sized pieces
- 1 cup water
- 1 3-oz package beef-flavored instant ramen noodles - broken into pieces
Directions
- Wash your hands and clean your cooking area.
- Heat oil in a large skillet. Add onion and carrots and sauté until soft (about 5 minutes).
- Thaw the broccoli mixture in the microwave and drain.
- Add the broccoli and cooked meat to the skillet. Stir and heat (about 1-2 minutes).
- Add the noodle seasoning and water to the pan and stir.
- Break apart the ramen noodles. Add to the skillet when the water simmers. Stir to moisten the noodles. Cover the skillet and cook until done (about 2 minutes).
- Serve immediately.
Nutrition Facts
Serv. size: 1 3/4 cups (251g), Amount per serving: Calories 260, Total Fat 8g (10% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 430g (19% DV), Total Carb. 21g (8% DV), Fiber 1g (4% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 24g, D (0% DV), Calcium 40mg (4% DV), Iron 2mg (10% DV), Potas. 276mg (6% DV).
Crispy Salmon Patties
Ingredients
- 1 can (14.75 oz) salmon - drained
- 1 egg
- 1 slice whole wheat bread, shredded or 5 crushed saltine crackers
- 3 green onions, including the green stems or 1/3 cup white onion, diced fine
- 1 medium garlic clove, minced or 1/8 tsp. garlic powder
- 1/2 tsp seasoning - paprika, chili powder, or dill weed
- 2 tsp vegetable oil
- dash of black pepper
Directions
- Wash your hands, clean your cooking area, and the tops of canned food items.
- Remove any large bones and skin from salmon. Break into chunks with fork.
- Break egg into a large bowl. Whisk with fork. Add salmon, bread or crackers, onion, garlic, pepper, and additional seasoning. Mix gently.
- Form into 6 patties about ½ inch thick.
- Heat oil over medium heat in a large skillet. Place patties in hot oil skillet. Leave skillet uncovered. Cook 3 minutes. Turn over patties with a spatula. Cook the other side 3-4 minutes to a temperature of 145°F.
- Serve immediately. Makes a good sandwich with whole wheat bread, tomato, lettuce, and onions.
Nutrition Facts
Serv. size: 1 patty (95g), Amount per serving: Calories 150, Total Fat 8g (10% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 75mg (25% DV), Sodium 330g (14% DV), Total Carb. 4g (1% DV), Fiber 0g (0% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 15g, Vit. D (0% DV), Calcium 129mg (10% DV), Iron 1mg (6% DV), Potas. 39mg (0% DV)
BBQ Chicken Pizza
Ingredients
- 6 English muffins
- 1 bell pepper
- 2/3 cup barbecue sauce
- 1½ cups cooked chicken - shredded
- 3/4 cup reduced fat shredded cheese
- 1/2 red onion - diced
Directions
- Wash your hands and clean your cooking area.
- Heat oven to 450°F.
- Slice English muffins in half and place on ungreased, large cookie sheet.
- Wash and slice or dice bell pepper and onion.
- Spread barbecue sauce on English muffins to within ¼ inch of edges.
- Top with chicken, onion, cheese, and bell peppers.
- Bake 7 to 12 minutes or until cheese is melted.
Nutrition Facts
Serv. size: 1 pizza (83g), Amount per serving: Calories 140, Total Fat 3g (4% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 320g (14% DV), Total Carb. 20g (7% DV), Fiber 0g (0% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 10g, D (0% DV), Calcium 161mg (10% DV), Iron 1mg (6% DV), Potas. 104mg (2% DV).
Tuna Melt
Ingredients
- 1 5 ounce can light tuna packed in water
- 2 medium stalks celery - chopped
- 1/2 cup low-fat cheddar cheese
- 1/4 cup light mayonnaise
- 1 tbsp onion - finely chopped
- 1/8 tsp salt
- 1/8 tsp pepper
- 12 slices 100% whole wheat bread
Directions
- Wash your hands, clean your cooking area, and tops of canned food items.
- Preheat oven to 350°F.
- Drain tuna and break the meat apart with a fork.
- Wash and chop the celery and dice the cheese.
- Mix tuna, celery, cheese, light mayonnaise, onion, salt, and pepper into a medium mixing bowl with a spoon.
- Divide tuna mixture into six portions, place each portion on six slices of whole wheat bread. Then place a single slice of bread on top of each. (you will make a total of 6 sandwiches).
- Wrap each sandwich on a square of aluminum foil, folding edges securely.
- Bake about 20 minutes.
- Remove from oven. Pierce foil to release steam before serving.
Nutrition Facts
Serv. size: 1 sandwich, Amount per serving: Calories 220, Total Fat 6g (8% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 420g (18% DV), Total Carb. 26g (9% DV), Fiber 0g (0% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 16g, D (0% DV), Calcium 139mg (10% DV), Iron 2mg (10% DV), Potas. 254mg (6% DV).
Black Bean Bagel Bites
Ingredients
- 1/2 head romaine lettuce - chopped
- 1 large tomato - diced
- 15 oz can of black beans - mashed
- 1/4 tsp cumin
- 1/4 tsp garlic powder
- 12 100% whole wheat mini bagels
- 15 oz canned corn - drained
- 1 cup reduced fat mozzarella cheese - shredded
Directions
- Wash your hands and clean your cooking area.
- Wash lettuce and tomato. Pat dry. Chop lettuce and tomato.
- Drain and rinse black beans.
- In a skillet or microwave safe container, combine beans, cumin and garlic powder. Mash thoroughly with a fork. Heat on low for 1 minute.
- Spread 1 tablespoon beans onto ½ of mini bagel.
- Sprinkle 1 tablespoon of each corn, lettuce, tomato and cheese on top of beans.
- Serve immediately or cover and store in the refrigerator.
Nutrition Facts
Serv. size: 1 bagel bite (85g), Amount per serving: Calories 100, Total Fat 1.5g (2% DV), Sat. Fat .5g (3% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 250g (11% DV), Total Carb. 18g (7% DV), Fiber 1g (4% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 69mg (6% DV), Iron 1mg (6% DV), Potas. 51mg (2% DV).
Avocado Mandarin Salad with Chicken
Ingredients
- 1/2 cup green onion - diced
- 1 can (11 oz) mandarin oranges - drained
- 1/3 cup coarsely chopped pecans
- 1/8 tsp pepper
- 4 cups torn salad greens
- 1 medium ripe avocado - peeled and sliced
- 2 cups cooked shredded chicken
- 1/4 cup fat-free Italian dressing
Directions
- Wash your hands and clean your cooking area and tops of canned food items before opening them.
- Wash and dice onion.
- In a bowl, combine the onion, mandarins, pecans and pepper.
- Refrigerate for 30 minutes.
- Wash salad greens and avocado.
- Just before serving, wash, peel and slice avocado and tear salad greens.
- Place the greens in a salad bowl.
- Top with orange mixture, shredded chicken and avocado slices.
- Drizzle with dressing before serving.
Nutrition Facts
Serv. size: 1 1/2 cups (141g), Amount per serving: Calories 150, Total Fat 8g (10% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 25mg (8% DV), Sodium 110g (5% DV), Total Carb. 8g (3% DV), Fiber 3g (11% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 11g, D (0% DV), Vitamin D 0mcg (0% DV) Calcium 28mg (2% DV), Iron 1mg (6% DV), Potas. 351mg (8% DV).
3 Ingredient Pancakes
Ingredients
- 2 medium ripe bananas
- 4 tbsp quick oats
- 2 large eggs
Directions
- Wash your hands and produce, and clean your cooking area.
- Mash bananas with a fork in a medium bowl until smooth. Add egg and oats and mix well.
- Heat a large nonstick skillet over medium-low heat, pour the batter to make 6 pancakes.
- Cook about 3 to 4 minutes on each side, until golden.
- Top with fruit and/or 1 teaspoon of your favorite syrup or honey if desired.
Nutrition Facts
Serving size: 3 pancakes (179g), Amount per serving: Calories 220, Total Fat 6g (8%), Saturated Fat 2g (10%), Trans Fat 0g, Cholesterol 185mg (62%), Sodium 70mg (3%), Total Carbohydrate 35g (13%), Dietary Fiber 4g (14%), Total Sugars 15g, (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vitamin D 1mcg (6%), Calcium 39mg (4%), Iron 2mg (10%), Potassium 491mg (10%)
Mexican Pilaf With Chicken
Ingredients
- 1 tbsp vegetable oil
- 1 small onion - diced
- 1/2 green bell pepper - chopped
- 1 fresh jalapeño pepper - seeded and diced
- 1 can (15-oz) whole kernel corn, no salt added - rinsed and drained
- 1 cup instant barley - cooked
- 1 cup instant brown rice - cooked
- 1/2 cup shredded chicken - cooked
- 1 can (15-oz) black beans, no salt added - rinsed and drained
- 2 tsp salt-free seasoning (such as southwest, taco, or garlic and herb)
- 1/4 cup fresh cilantro - chopped
- lime juice to taste
Directions
- Wash your hands, clean your cooking area, and the tops of canned food items.
- Heat oil over medium heat in a large nonstick skillet.
- Add onion, bell pepper, jalapeño, and corn.
- Cook and stir 3 to 5 minutes or until vegetables are tender.
- Add cooked barley, brown rice, chicken, black beans, and seasoning to skillet.
- Cook the mixture until hot or for 2 minutes.
- Serve with cilantro and lime juice.
Nutrition Facts
Serv. size: 1 cup (211g), Amount per serving: Calories 190, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 25g (1% DV), Total Carb. 32g (12% DV), Fiber 6g (21% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vit. D (0% DV), Calcium 42mg (4% DV), Iron 2mg (10% DV), Potas. 320mg (6% DV)
Slow Cooker Fiesta Chicken & Rice Bowls
Ingredients
- 1 lb uncooked chicken - cubed
- 1 cup uncooked brown rice
- 1 can (10-oz) red enchilada sauce
- 1 can (4-oz) chopped green chilies
- 1/2 cup chicken broth
- 1 medium onion - diced
- 1 tsp cumin
Directions
- Wash your hands, clean your cooking area, and the tops of canned food items.
- Cut the chicken and onion. If possible use a separate cutting board for each or wash the cutting board and knife between ingredients.
- Add chicken, rice, enchilada sauce, green chilies, chicken broth, onion, and cumin to the slow cooker.
- Stir to combine.
- Cook on low for 6-8 hours or high for 3-4 hours.
- Stove top directions: Heat a non-stick skillet over medium-low heat, add an extra ¼ cup of chicken broth and cook for about 40 minutes or until liquid is absorbed and rice is fully cooked.
Nutrition Facts
Serv. size: 1 cup (192g), Amount per serving: Calories 180, Total Fat 3.5g (4% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 45mg (15% DV), Sodium 460g (20% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 19g, Vit. D (0% DV), Calcium 17mg (2% DV), Iron 1mg (6% DV), Potas. 297mg (6% DV)
Rainbow Of Vegetables Stir Fry
Ingredients
- 1 cup red bell pepper - julienned
- 1 small onion - diced
- 1 cup spinach - chopped
- 1 medium squash - sliced
- 1 tbsp canola oil
Directions
- Wash your hands and clean your cooking area, knife, and cutting board.
- Wash all vegetables.
- Cut vegetables as directed.
- Heat oil in a large skillet over medium heat.
- Add bell pepper, onion, and squash to skillet. Cook for 6-8 minutes, stirring while you cook. Add spinach. Cook and stir for 3 minutes.
- Optional: Add salt-free seasonings or herbs to taste.
- Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and spinach is wilted. Add 2 tablespoons of water, as needed to prevent stir-fry drying out.
- Cover and refrigerate leftovers.
Nutrition Facts
Serv. size: 1 cup (110g), Amount per serving: Calories 60, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 10g (0% DV), Total Carb. 5g (2% DV), Fiber 2g (7% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 1g, Vit. D (0% DV), Calcium 24mg (2% DV), Iron 1mg (6% DV), Potas. 276mg (6% DV).
