Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture. Yields 8 (½ cup) servings Nutritional Information Per Serving: 110 calories, 2g protein, 15g carbohydrate (2g fiber), 6g fat, 0mg cholesterol, 45mg sodium WK13 Apple Salad C20110216-08 (MFS) 02/23/11 XXM XX
Caribbean Casserole 1 medium onion, chopped ½ green pepper, diced 1 Tablespoon canola oil 1 can (14.5 ounces) stewed tomatoes 1 teaspoon oregano leaves ½ teaspoon garlic powder 1½ cups instant brown rice, uncooked 1 can (16 ounces) black beans or beans of your choice 1. In a large pan, sauté onion and green pepper in canola oil until tender. Do not brown. 2. Add tomatoes and beans (include liquid from both), oregano, and garlic powder. Bring to a boil. 3. Stir in rice and cover. 4. Reduce heat to simmer for 5 minutes. 5. Remove from heat and let stand for 5 minutes. Yields 10 (1 cup) servings Nutritional Information Per Serving: 100 calories, 4g protein, 20g carbohydrate (3g fiber), 2g fat, 0mg cholesterol, 280mg sodium WK14 Caribbean Casserole C20110216-08 (MFS) 02/23/11 XXM XX
Baked Fish and Vegetables 4 frozen white fish fillets or cod or perch (total of 16-20 oz.) 16 ounces frozen mixed vegetables 1 small diced onion 1 teaspoon lemon juice or fresh lemon, sliced thin 1 Tablespoon parsley flakes dried or fresh chopped 4 10x12-inch tin foil squares 1. Preheat oven to 450 F. 2. Separate and place fish fillets in center of each tinfoil square. 3. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets. 4. Sprinkle with lemon juice (or add lemon slice) and top with parsley. Fold ends of tinfoil together to form leak-proof seal. 5. Bake for 10 minutes. Serve. 6. Refrigerate leftovers. Yields 4 (4 oz. fish and ½ cup vegetables) servings Nutritional Information Per Serving: 350 calories, 41g protein, 17g carbohydrate (5g fiber), 12g fat, 120mg cholesterol, 260mg sodium WK15 Baked Fish & Vegetables C20110216-08 (MFS) 02/23/11 XXM XX
One Pan Potatoes and Chicken 4 medium potatoes cut into ¾-inch cubes 1 pound chicken breasts, boned and skinned cut into ¾-inch cubes 2 Tablespoons oil 1 cup salsa 1 can (15 ounces) drained whole kernel corn 1. Cook potatoes until tender; either microwave 8 10 minutes or cook on the top of the stove about 15 minutes. 2. In a large skillet, brown chicken in oil on high for 5 minutes. 3. Add potatoes; cook until potatoes are lightly browned. 4. Add salsa and corn. Cook until heated through. Yields 6 ( 1 6 of recipe) servings Nutritional Information Per Serving: 220 calories, 21g protein, 15g carbohydrate (4g fiber), 6g fat, 45mg cholesterol, 410mg sodium WK16 One Pan Potatoes & Chicken C20110216-08 (MFS) 02/23/11 XXM XX
Arroz Con Pollo Chicken and Rice 2 Tablespoons vegetable oil 1 whole chicken, cut up, skin removed 1 chopped green pepper 1 chopped onion 3 minced garlic cloves 2 chopped tomatoes 2¼ cups low-sodium chicken broth 1 bay leaf 1 cup uncooked rice 1 cup peas Salt to taste Pepper to taste 1. In a large skillet, heat oil and brown chicken on both sides. 2. Add green pepper, onion, and garlic, and cook for about 5 minutes. 3. Add tomato, chicken broth, bay leaf, and salt and pepper to taste. 4. Cover and cook for 20 minutes. 5. Add rice, stir well, and cover. Simmer for 20 30 minutes longer, or until all liquid has been absorbed and chicken is tender. 6. Add peas and cook until hot. Yields 6 ( 1 6 of recipe) servings Nutritional Information Per Serving: 210 calories, 11g protein, 32g carbohydrate (3g fiber), 4g fat, 15mg cholesterol, 75mg sodium WK17 Arroz Con Pollo Chicken & Rice C20110216-08 (MFS) 02/23/11 XXM XX
Fruit Smoothie 1 large banana 1 cup fresh peaches or strawberries 1 small carton (8 ounces) vanilla yogurt ½ cup fruit juice 1. Put all ingredients in a blender. 2. Blend on high until smooth. 3. Pour into 2 glasses. Serve right away. Yields 2 (½ of recipe) servings Nutritional Information Per Serving: 210 calories, 7g protein, 44g carbohydrate (3g fiber), 2g fat, 5mg cholesterol, 75mg sodium WK18 Fruit Smoothie C20110216-08 (MFS) 02/23/11 XXM XX
Carrot Raisin Salad 4 medium peeled and grated carrots ¼ cup raisins 2 teaspoons sugar Juice of one lemon 1. In a medium bowl, thoroughly mix carrots, raisins, sugar, and lemon juice. 2. Serve chilled. Yields 4 (¼ of recipe) servings Nutritional Information Per Serving: 70 calories, 1g protein, 17g carbohydrate (2g fiber), 0g fat, 0mg cholesterol, 45mg sodium WK19 Carrot Raisin Salad C20110216-08 (MFS) 02/23/11 XXM XX
Spring Vegetable Sauté 1 teaspoon olive oil ½ cup sliced sweet onion 1 finely chopped garlic clove 3 4 tiny quartered new potatoes ¾ cup sliced carrots ¾ cup asparagus pieces ¾ cup sugar snap peas or green beans ½ cup quartered radishes ¼ teaspoon salt ¼ teaspoon black pepper ½ teaspoon dried dill 1. Heat the oil in a skillet. Cook the onion 2 minutes. Add the garlic and cook another minute. 2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes. 3. If the vegetables start to brown, add 1 or 2 Tablespoons of water. 4. Add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender about 4 minutes more. 5. Serve immediately. Yields 4 (¼ of recipe) servings Nutritional Information Per Serving: 80 calories, 3g protein, 14g carbohydrate (3g fiber), 1.5g fat, 0mg cholesterol, 200mg sodium WK20 Spring Vegetable Sauté C20110216-08 (MFS) 02/23/11 XXM XX
Sloppy Garden Joes 1 yellow onion, chopped 1 carrot, chopped or shredded 1 green pepper, chopped 1 pound ground turkey or chicken 1 can (8 ounces) unsalted tomato sauce 1 can (15 ounces) crushed whole tomatoes 1 can (8 ounces) mushrooms, drained ¼ cup barbecue sauce 6 whole wheat buns, split in half to make 12 1. Sauté onions, carrots, green pepper, and ground turkey or chicken in a pan over medium heat for 5 minutes. 2. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce, and seasonings. Bring to boil. 3. Reduce heat and simmer for 10 minutes, stirring occasionally. 4. Uncover and cook for an additional 3 minutes or until thick. 5. Serve open-faced on toasted or plain whole-wheat buns. 6. Refrigerate leftovers within 2 hours. Yields 12 (1 open-faced sandwich) servings Nutritional Information Per Serving: 140 calories, 7g protein, 18g carbohydrate (3g fiber), 5g fat, 20mg cholesterol, 330mg sodium WK21 Sloppy Garden Joes C20110216-08 (MFS) 02/23/11 XXM XX
Oprah's Outtasight Salad Salad 2 cups salad greens of your choice 1 cup chopped vegetables (tomatoes, cucumbers, carrots, and green beans) 1 cup canned pineapple chunks in juice, drained, or fresh orange segments ¼ cup Dynamite Dressing 2 Tablespoons raisins or dried cranberries 2 Tablespoons chopped nuts, any kind Dynamite Dressing ¼ cup nonfat yogurt, fruit-flavored 1 Tablespoon orange juice 1½ teaspoons white vinegar Salad 1. Put mixed salad greens on a large platter or in a salad bowl. 2. In a large bowl, mix chopped vegetables and orange segments. Add dressing and stir. Spoon mixture over salad greens. 3. Top with raisins and nuts and serve. Dressing 1. In a small bowl, mix all ingredients. Refrigerate until ready to serve. Yields 4 (1 cup) servings Nutritional Information Per Serving: 100 calories, 2g protein, 18g carbohydrate (2g fiber), 2.5g fat, 0mg cholesterol, 30mg sodium WK22 Oprah's Outtasight Salad C20110216-08 (MFS) 02/23/11 XXM XX
Brazilian Rice 1 nonstick vegetable oil spray 2 boxes (12 ounces each) frozen spinach, thawed 1 cup cooked brown rice 2 Tablespoons olive oil 1 cup liquid egg-white substitute ¾ cup shredded fat-free mozzarella cheese 1 cup fat-free milk ½ medium onion, chopped ½ teaspoon low-sodium Worcestershire sauce ¼ teaspoon dried marjoram ¼ teaspoon dried thyme ¼ teaspoon dried rosemary 1. Preheat oven to 350 F. 2. Spray a 2-quart baking dish with vegetable oil spray. 3. Place thawed spinach in a colander and press to remove excess water. 4. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined. 5. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes. 6. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated. Yields 8 (¾ cup) servings Nutritional Information Per Serving: 140 calories, 12g protein, 12g carbohydrate (3g fiber), 5g fat, 5mg cholesterol, 210mg sodium WK23 Brazilian Rice C20110216-08 (MFS) 02/23/11 XXM XX
Simple Fish Tacos ½ cup non-fat sour cream ¼ cup fat-free mayonnaise ½ cup chopped fresh cilantro ½ package low-sodium taco seasoning, divided 1 pound cod or white fish fillets cut into 1 inch pieces 1 Tablespoon olive oil 2 Tablespoons lemon juice 2 cups shredded red and green cabbage 2 cups diced tomato 12 6-inch corn tortillas, warmed Lime wedges for serving 1. In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 Tablespoons seasoning mix. 2. In a medium bowl, combine cod, vegetable oil, lemon juice, and remaining seasoning mix. Pour into large skillet. 3. Cook, stirring constantly, over medium-high heat for 4 5 minutes or until cod flakes easily when tested with a fork. 4. Fill warm tortillas with fish mixture. 5. Top with cabbage, tomato, sour cream mixture, lime wedges, and taco sauce. Yields 6 (2 taco) servings Nutritional Information Per Serving: 240 calories, 18g protein, 32g carbohydrate (5g fiber), 7g fat, 35mg cholesterol, 350mg sodium WK24 Simple Fish Tacos C20110216-08 (MFS) 02/23/11 XXM XX
Any Day s Picnic Chicken Salad 2½ cups cooked, diced chicken breast ½ cup chopped celery ¼ cup chopped onion 2 Tablespoons pickle relish ½ cup light mayonnaise 1. Combine all ingredients. 2. Refrigerate until ready to serve. 3. Use within 1 2 days. Chicken salad does not freeze well. How to use: 1. Make chicken salad sandwiches. 2. Make a pasta salad by mixing with 2 cups of cooked pasta. 3. Kids will love this salad served in a tomato or a cucumber boat. Yields 6 ( 1 6 of recipe) servings Nutritional Information Per Serving: 160 calories, 17g protein, 4g carbohydrate (0g fiber), 0g fat, 50mg cholesterol, 220mg sodium WK25 Any Day s Picnic Chicken Salad C20110216-08 (MFS) 02/23/11 XXM XX
Skillet Meals 1 package (10 ounces) frozen mustard or collard greens, spinach, or broccoli 1 can (32 ounces) no-salt-added stewed tomatoes 1 cup cooked brown rice 1 can (15 ounces) ounce white beans rinsed and drained Pepper to taste Other spices to taste, for example, oregano, basil, or hot pepper (optional) 1. Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat. 2. Cook greens 10 to 20 minutes, until they are as soft as you like them. Stir gently. 3. Add the rice, canned beans, and seasonings. 4. Cook until heated through. Yields 4 (1½ cup) servings Nutritional Information Per Serving: 260 calories, 13g protein, 50g carbohydrate (12g fiber), 1g fat, 0mg cholesterol, 55mg sodium WK26 Skillet Meals C20110216-08 (MFS) 02/23/11 XXM XX