Apple Crisp Fruit
Beef & Vegetable Stuffed Squash
Carrot Bread
Cauliflower with Lemon
Chicken Salad with Grapes
Citrus Glazed Carrots
Collard Greens with Garlic
Fruit Salad Medley
Guacamole
Homemade Spaghetti for Four
Lemon Chicken
Marinated Cucumber Salad
Microwave Apple Sauce
Microwave Spanish Corn
Mixed Fruit Smoothie
Old Fashion Vegetable Soup
Pasta Primavera
Potato Salad
Quick Pear Crumble
Spicy Pepper Cups
Spinach & Carrot Rice Pilaf
Spinach Stuffed Turkey Meatloaf
Summer Squash with Sweet Corn
and Tomatoes
Super Cole Slaw for Two
Sweet Potato Balls
Sweet Potato Pancakes
Three Can Chili
Turnip Greens with Golden Onions
Vegetable Pasta Salad
Apple Crisp Fruit
4 cups thinly sliced apples
1 tablespoon apple juice
2 tablespoons sugar
1/2 teaspoon cinnamon
Topping: 1/2 cup quick-cooking oatmeal,
uncooked
1/4 cup flour
1/4 cup packed brown sugar
1/2 teaspoon cinnamon
3 tablespoon butter or margarine
1. Combine apples, juice, sugar and cinnamon in a medium bowl. Mix well. Put the mixture into a lightly greased 8-inch square baking pan.
2. Combine oats, flour, brown sugar and cinnamon in a small bowl. Cut the butter or margarine into the apple mixture using two knives, or until the mixture is crumbly.
3. Sprinkle the topping over the apple mixture. Bake at 350 degrees for 45 minutes. Makes 9 servings.
Beef & Vegetable Stuffed Squash
5 large yellow squash
1/2 pound lean ground beef
1 medium onion, chopped
1 medium green pepper, chopped
16 ounces canned whole tomatoes, drained and chopped
1/2 cup or 2 ounces shredded cheddar cheese
Salt and pepper, as desired
Wash squash thoroughly and place in a steamer basket. Place steamer basket in a saucepan filled with 1 inch of water. Bring water to a boil. Cover pan and steam 5 minutes or until tender but firm. Drain and cool slightly. Trim off stems. Cut squash in half lengthwise; scrap out pulp, leaving a firm shell. Coarsely chop the pulp and set aside. Cook ground beef, onion, and green pepper in a large skillet until beef is browned, stirring to crumble. Drain. Stir in squash pulp and tomatoes. Add salt, and pepper, if desired. Place squash shells in a 13x9x2 inch baking dish. Spoon ground beef mixture into shells. Bake at 350 degrees for 25-30 minutes, or until squash is tender but firm. Sprinkle with cheese and bake 5 more minutes, or until cheese melts. Makes 10 servings.
Carrot Bread
1/4 cup vegetable oil
1/2 cup applesauce
1 cup sugar
1 1/2 cup sifted flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
2 eggs
1 cup grated raw carrots (about 3 medium)
1/2 cup chopped pecans
Combine oil, applesauce, sugar, flour, baking soda, baking powder, cinnamon, salt, and eggs in a large bowl. Gently stir in carrots and pecans. Pour into a greased and floured 9x5x3-inch loaf pan. Bake in a 350 degree oven for 50-60 minutes. Remove from oven and let cool for 5 minutes before removing from the pan. Remove from pan and allow to cool on wire rack. Makes 15-20 slices.
Cauliflower with Lemon
1 pound cauliflower florets (about 1 small head)
1/4 cup lemon juice (about 1-2 medium lemons)
Rinse cauliflower florets in cold water. Place cauliflower in a steamer basket. Place steamer basket in a saucepan filled with 1 inch of water. Bring water to a boil. Cover saucepan and steam cauliflower until tender, about 6-8 minutes. Transfer cauliflower to a serving dish. Add lemon juice and season with salt and pepper to taste. Mix gently before serving. Makes 4 servings.
Chicken Salad with Grapes
3 cups cooked chicken, boned, skinned and cubed
1 1/2 cups halved seedless red or green grapes
1/2 cup sliced celery
2 tablespoons sliced green onion
1/2 cup diced red bell pepper
1/3 cup low-fat mayonnaise
1/3 cup plain non-fat yogurt
2 tablespoons orange juice
1 teaspoon curry powder
Ground pepper to taste
Combine chicken, grapes, celery, green onion and bell pepper in a bowl. Combine mayonnaise, yogurt, orange juice, curry powder and pepper in another bowl and mix together until smooth. Pour dressing over sald and stir gently until dressing evenly coats salad. Makes 4 servings.
Citrus Glazed Carrots
2 cups sliced fresh carrots (about 4 carrots)
1 cup orange sections (about 2 oranges)
1/2 tablespoon honey
1/8 teaspoon salt
1/8 teaspoon ginger
Place carrots in a steamer basket. Place steamer basket in a saucepan filled with 1 inch of water. Bring water to boil. Cover pan and steam carrots until tender-crisp. Combine all ingredients in a small saucepan and heat, stirring to coat carrots and citrus sections.
Microwave directions: Cook carrots in a covered glass dish with 2 tablespoons water (or juice from orange sections) for 3 1/2 mins. on full power. Stir and then cook again for 3 1/2 minutes on full power. Drain. Add remaining ingredients and heat 1 minute. Makes 4 servings.
Collard Greens with Garlic
2 pounds collard greens, stems trimmed, thoroughly washed, cut into 1 inch slices
Water
1 tablespoon sliced fresh garlic
3 tablespoons vegetable oil
1/2 teaspoon salt
Black pepper to taste
Hot-red pepper sauce to taste
Put collard greens in a large pot. Fill pot with water. Boil the greens for 50-60 minutes or until very, very tender. Drain cooked greens in a large strainer or colander. Heat the oil in a skillet or the pot that was used to cook the collards. Add the garlic and cook, stirring constantly, until garlic is nicely browned and crisped but not burned. Remove from heat.Add drained collards to garlic, season with salt and pepper, and a few dashes of hot-pepper sauce (optional) Mix together thoroughly. Makes 6 servings.
Fruit Salad Medley
1/2 cup orange juice
1 cup seedless grapes
1 orange, peeled, sliced and quartered
1 banana, peeled and sliced
1 peach or nectarine, pitted and cubed
Combine all fruits in a large bowl. Pour juice over fruits, cover and refrigerate until cold. Makes 4 servings.
Guacamole
3 medium avocados
Juice of 1 lime
1 teaspoon salt
1/2 cup dried onion
3 tablespoons chopped fresh cilantro
2 medium tomatoes, diced
1 teaspoon minced garlic
Cayenne pepper to taste
Cut avocados in half and remove seeds. Scoop out flesh into a medium bowl. Add lime juice and salt; mash avocados with a fork until smooth. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper, if desired.
Homemade Spaghetti for Four
8 ounces spaghetti pasta
2 tablespoons olive oil
1 clove garlic, peeled and chopped
8 ounce can tomato sauce
8 ounce can diced tomatoes
1/2 teaspoon crushed, dried oregano
1/2 teaspoon crushed, dried basil
1/2 teaspoon sugar
1/4 cup Parmesan cheese, grated
salt and pepper to taste
Optional: 1 pound ground beef, cooked, fat drained
Cook pasta as package directs and drain. While pasta is cooking, prepare sauce. Sauce: Place oil in a large skillet; heat over medium-high heat. When oil is hot, add garlic and saute until light golden color, about 1 minute. Add tomato sauce, diced tomatoes, oregano, basil, sugar, cooked ground beef beek, if desired. Bring to a boil, reduce heat and simmer for 20 minutes. Sauce should thicken slightly. Serve sauce over spaghetti and sprinkle with Parmesan cheese. Add salt and pepper to taste. Makes 4 servings.
Lemon Chicken
1 lemon, thinly sliced
4 chicken breast halves with bone
3 tablespoons melted butter or margarine
3 tablespoons lemon juice (about 1 lemon)
1/4 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1/2 teaspoon parsley flakes, optional
Preheat oven to 375 degrees. Arrange all but 4 of the lemon slices in bottom of a baking dish. Place chicken breasts on top of lemon slices. Combine melted butter or margarine and lemon juice in a bowl and pour over chicken. Combine salt, pepper, garlic powder and parsley flakes and sprinkle over chicken. Top each chicken breast with a slice of lemon. Bake 30-35 minutes or until chicken is tender. Makes 4 servings.
Low Fat Spinach Stuffed Turkey Meatloaf
1 cup coarsely chopped mushrooms
1/4 cup chopped onion (about half of a medium onion)
2 tablespoons butter or margarine
10 ounces frozen chopped spinach, thawed, drained
1/2 cup shredded low fat mozzarella cheese
1/4 cup grated Parmesan cheese
1 pound ground turkey breast
3/4-1 cup quick or old fashioned oatmeal, uncooked
1/2 cup skim milk
1 egg white, lightly beaten
1 teaspoon Italian herb seasoning (optional)
Salt and pepper to taste
Preheat oven to 375 degrees. Melt butter or margarine in a heavy skillet. Add mushrooms and onion and saute over low heat 4 to 5 minutes, or until onion is tender. Remove from heat and stir spinach, half of the mozzarella cheese and all the Parmesan cheese. Combine turkey, 3/4 cup oatmeal, milk, egg white and herb seasoning in a mixing bowl. (If needed, add more oatmeal to thicken the meat mixture so it can be shaped.) Season with salt and pepper as desired. Mix thoroughly. Spoon 2/3 of meat mixture lengthwise down center of a 11x17 inch glass baking dish. Make a deep indentation down the center of meat and fill with spinach mixture. Top with remaining meat mixture, sealing edges to completely cover filling. Bake 30-35 minutes or until cooked through. Sprinkle with remaining mozzarella cheese and return to oven 1-2 minutes or until cheese is melted. Let stand 5 minutes before slicing. Makes 4 servings.
Marinated Cucumber Salad
2 large cucumbers, thinly sliced
1/3 cup minced green onions (about 4), including some green tops
1/4 cup white vinegar or lemon juice
1/2 cup teaspoon sugar
Salt and pepper
Combine all ingredients in a serving bowl. Add salt and black pepper to taste. Chill. Makes 4 servings.
Microwave Apple Sauce
6 apples, peeled and sliced
1/4 cup water
1/3 cup sugar
1 teaspoon cinnamon
Place all ingredients in a 2-quart microwave-safe baking dish. Cover and cook on high power 6-8 minutes. Cool for a few minutes. Place in a blender and blend until smooth. Makes 8 servings.
Microwave Spanish Corn
2 cups frozen cut corn
1 1/2 tablespoons butter or margarine
1/2 cup fresh or frozen chopped green pepper
1/2 cup fresh or frozen chopped onions
14 ounces canned tomatoes, undrained
1/4 cup teaspoon oregano
Salt and pepper to taste
Cook corn according to cooking directions; drain. Melt butter or margarine in a skillet. Add pepper and onion and sauté until tender; drain. Combine all ingredients in a 2-quart microwave dish. Cover and microwave on high for 2-3 minutes or until bubbly hot. Makes 8 servings.
Mixed Fruit Smoothie
1 cup fresh or frozen unsweetened fruit (strawberries, peaches or bananas, or a mixture of these fruits)
1/2 cup low fat vanilla yogurt
1 tablespoon apple juice concentrate, undiluted
Nutty or nugget-type cereal
If you use fresh fruit, wash, peel, seed, chop and then freeze the fruit. Place frozen fruit, yogurt and apple juice concentrate in blender; blend until smooth. Pour into a glass; sprinkle cereal on top. Makes 1 serving.
Old-Fashion Vegetable Soup
1 16-ounce package frozen mixed soup vegetables (carrots, potatoes, peas, green beans, corn, onion,etc.)
1/2 cup frozen chopped onion
1/4 cup frozen chopped green peppers
46 ounces canned low-sodium tomato juice
1/2 cup water
1 cup sliced fresh or canned mushrooms
1 bay leaf
1 teaspoon dried whole basil
1/2 teaspoon salt 1/2 pepper
Combine all ingredients in a large Dutch oven. Bring to a boil. Cover; reduce heat to a simmer. Simmer for 30 to 45 minutes. Remove bay leaf before serving. Makes 8 servings.
Pasta Primavera
1 cup broccoli florets (about 1 crown)
1 cup sliced carrots (about 3 medium)
1 cup sliced zucchini (about 1 medium)
1 cup macaroni or spiral-shaped noodles, uncooked
Sauce: 1 tablespoon flour
1 tablespoon butter or margarine
1 cup skim milk
1/4 teaspoon dried basil
1/8 teaspoon black pepper
2 tablespoons Parmesan cheese
Rinse broccoli florets with cold water. Place broccoli and carrots in a steamer basket. Place steamer basket in a saucepan filled with 1 inch of water. Bring water to a boil. Cover saucepan and steam broccoli and carrots approximately 2 minutes. Add zucchini and continue steaming all vegetables until tender-crisp, about 2-3 more minutes. Cook macaroni or spiral-shaped noodles according to package directions. In a small saucepan, melt butter or margarine, blend in flour. Gradually stir in milk, basil and pepper. Cook over medium heat, stirring constantly until sauce thickens. Remove from heat and blend in cheese. Pour sauce over hot vegetables. Add macaroni or spiral-shaped noodles to vegetables and mix together. Makes 2 servings.
Potato Salad
6 medium potatoes, unpeeled
3 hard-cooked egg whites, chopped
1/2 cup finely chopped sweet pickles
1/4 cup finely chopped onion
1/8 teaspoon pepper Paprika
Dressing: 1 cup plain nonfat yogurt
1/4 cup low fat mayonnaise
1 tablespoon prepared mustard
Salt and pepper to taste
Bake or boil potatoes until tender (about 45 minutes). Break into very small pieces with knife and fork. Add chopped egg whites, pickles, onion and pepper. Refrigerate in covered container until serving time. To make dressing, mix together yogurt, mayonnaise, mustard, salt and pepper and refrigerate. Just before serving, mix dressing with potato mixture. Lightly sprinkle with paprika. Makes 6 servings.
Quick Pear Crumble
1 cup graham-cracker crumbs
1/2 cup brown sugar, packed into measuring cup
2 tablespoons butter or margarine, melted
1 tablespoon lemon juice (about half a medium lemon)
2 pears, cored and sliced (can be peeled first)
Combine graham-cracker crumbs, brown sugar, butter or margarine, and lemon juice. Combine graham-cracker mixture with pears in a large bowl and toss gently. Place in buttered shallow baking dish. Bake at 350 degrees for 25 minutes. Makes 4-to-6 servings.
Spicy Pepper Cups
2 medium green, red, or yellow pepper, halved, seeded, white membranes removed
1/4 cup minced onion (about a quarter of a medium onion)
1/2 clove garlic, minced
3/4 teaspoon olive oil
1 1/2 cups cooked rice (prepare rice according to package instructions)
5 ounces canned tomatoes with chilies, diced and undrained
4 ounces canned whole-kernel corn, drained
Vegetable cooking spray
1/4 cup cheddar cheese, shredded
Place pepper halves in boiling water for 2-3 minutes. Drain; set aside. Cook onion and garlic in oil in large skillet on medium heat for 3 minutes. Add rice, tomatoes with chilies and corn to onion mixture; mix well. Spoon mixture into pepper halves; place on baking sheet coated with cooking spray. Bake at 350 degrees for 10 minutes. Sprinkle with cheese; bake 5-10 minutes until cheese melts. Makes 4 servings.
Spinach & Carrot Rice Pilaf
1 tablespoon butter or margarine
1 medium carrot, grated
1 small onion, finely chopped
1 cup long-grain rice, uncooked
2 cups vegetable stock or chicken stock
10 ounces frozen chopped spinach, thawed and squeezed dried
Melt butter or margarine in a heavy saucepan over medium-high heat. Add carrot and onion and saute 3-4 minutes or until onion begins to turn golden. Stir in rice and saute another 3-4 minutes or until rice turns golden. Stir in stock. Increase heat to high and bring to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20 minutes or until rice is tender and liquid is absorbed. Stir spinach into rice mixture and cook until heated throughout. Makes 4 servings.
Summer Squash with Sweet Corn & Tomatoes
1 tablespoon butter or margarine
1/2 pound zucchini, cut into 1/2 inch slices (about 1 medium)
3/4 pound yellow summer squash, cut into 1/2 inch slices (about 2 medium)
1/2 pound corn kernels, thawed if frozen
16 ounces canned whole tomatoes, drained and chopped
2 ounces canned green chilies, drained and thinly sliced
1 tablespoon minced cilantro or parsley
Salt and pepper to taste
Melt butter or margarine in a heavy nonstick skillet over medium heat. Add zucchini, summer squash and corn and saute 2 minutes. Add tomatoes and chilies. Add pepper to taste. Cover skillet and simmer 5-6 minutes or until zucchini is tender. Remove from heat. Stir in cilantro or parsley and serve. Makes 4 servings.
Super Coleslaw for Two
1/2 cup shredded cabbage
1/4 cup shredded carrot
1 small apple, unpeeled, chopped
1/4 cup raisins, optional
1 tablespoon non-fat yogurt
1 tablespoon low-fat mayonnaise
Dash vinegar
Combine cabbage, carrot, apple and raisins (optional) in a medium bowl. In a small bowl, mix together yogurt, mayonnaise and vinegar. Add yogurt sauce to cabbage mixture and mix in a bowl. Chill. Makes 2 servings.
Sweet Potato Balls
2 cups fresh sweet potatoes (about 2 or 3 medium)
2 tablespoons butter or margarine
2 tablespoons brown sugar
2 tablespoons fresh orange juice
1/2 teaspoon ground cinnamon
1 cup crushed cornflakes
Microwave or bake sweet potatoes until soft. Scoop out flesh and mash. In a mixing bowl, combine the mashed sweet potatoes, butter or margarine, brown sugar, orange juice and cinnamon. Shape into 1 1/2 inch balls. Roll the balls in crushed cornflakes. Place on a buttered baking sheet. Bake in a preheated 350 degree oven about 15 minutes or until the cornflakes are golden and the sweet potato balls are heated through. Makes 12-15 balls.
Sweet Potato Pancakes
1 cup cooked sweet potatoes (about 2 medium)
2 eggs
2/3 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon cinnamon
2 tablespoons butter or margarine, melted
1/2 teaspoon vanilla extract
1/2-3/4 cup milk
2 tablespoons chopped pecans (optional)
Microwave or bake sweet potatoes until soft. Scoop out flesh and mash. Combine sweet potatoes and eggs in a bowl. Mix thoroughly and set aside. Sift flour, baking powder and cinnamon together in another bowl. Stir into sweet potato mixture. Stir in vanilla extract, melted butter or margarine, and 1/2 cup milk, adding more milk if necessary to a create a thick, lumpy sauce that will coat the back of
a wooden spoon. Add chopped pecans, if desired. Heat a heavy nonstick skillet or griddle over medium- high heat to 375 degrees. When hot, lightly brush surface with oil. Add about 1/4 cup batter per pancake to skillet and cook 2-3 minutes or until small holes appear in batter and bottom is brown. Turn cake and cook about 1 minute or until browned. Repeat process until all pancakes are cooked. Makes 6 servings.
Three Can Chili
1 15-ounce can beans (pinto, kidney or red) or 2 cups cooked beans
1 15-ounce can corn
1 15-ounce can tomatoes, chopped
Chili powder to taste
Optional: 1 pound ground beef, cooked, fat drained
1/2 cup chopped, cooked onion
1/4 cup cooked, chopped green pepper
Pour beans, corn and tomatoes (do not drain) into large saucepan. If desired, add ground beef, onion and/or green pepper. Sprinkle with chili powder. Heat thoroughly. Makes 4 servings.
Turnip Greens with Golden Onions
2 teaspoons butter or margarine
4 medium onions, sliced
2 tablespoons brown sugar
1/2 teaspoon pepper
Vegetable cooking spray
2 pounds fresh turnip greens, thoroughly rinsed and coursely chopped
Hot pepper sauce (optional)
Melt butter or margarine in a large Dutch oven over medium-high heat. Add onions, saute 7 minutes. Stir in sugar and pepper. Cover, reduce heat to medium-low and cook 20 minutes or until onions are golden, stirring frequently. Remove onion mixture from pan; set aside. Place pan coated with cooking spray over medium-high heat until hot. Gradually add turnip greens, and cook 10 minutes or until wilted, stirrig frequently. Add onion mixture to turnip greens; stir gently. Sprinkle with hot pepper sauce, if desired. Serve immediately. Makes 6 servings.
Vegetable Pasta Salad
6 ounces corkscrew pasta, uncooked (about 2 cups)
14-16 ounces canned green beans, drained
8 ounces canned whole kernel corn, drained
8 ounces canned sliced carrots, drained
2 1/2 ounces canned sliced ripe olives, drained
1 cup bottled low-calorie Italian dressing
1/3 cup sliced green onion (about 1)
1/3 cup diced red or green pepper (about 1/3)
6-8 romaine lettuce leaves, if desired
Optional: 1 cup cooked, cubed, boneless, skinless chicken
Cook pasta as package directs; rinse with cold water and drain well. In a large bowl, combine all ingredients except lettuce; toss to coat vegetables and pasta with dressing. Serving on lettuce-lined plates, if desired. Makes 6-8 servings.
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