Quick Prep Recipe for Health - Home | Baylor Scott & … for Health Table of Contents 4 Recipe for Health Cookbook Table of Contents Asian Chicken K-bobs page 55 Vefetarian Fiesta

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ecipe for Health

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Recipe for Health CookbookTable of Contents

Quick Prep Tortilla Wraps ………………………………………………………………………………page 5 Energy ………………………………………………………………………………………page 5 Texas Hot Sauce ……………………………………………………………………………page 6

Satisfying Soups, Salads, and Sandwiches Broccoli Spinach Salad ………………………………………………………………………page 7 Cream of Spinach & Mushroom Soup ………………………………………………………page 8 Traditional Summer Cottage Cheese Salad …………………………………………………page 9 Bacon Spinach Salad ………………………………………………………………………page 10 Musick Salad ………………………………………………………………………………page 10 Mango Shrimp Salad ………………………………………………………………………page 11 Kale and Potato Soup ………………………………………………………………………page 11 Tabouli Salad ………………………………………………………………………………page 12 Fresh Corn and Bean Salad …………………………………………………………………page 12 Cucumber Salad ……………………………………………………………………………page 13 Salad Dressing ………………………………………………………………………………page 13 Fruit Fiesta …………………………………………………………………………………page 14 Green Apple Slaw ……………………………………………………………………………page 14 Easy Greek Salad ……………………………………………………………………………page 15 Chicken Salad ………………………………………………………………………………page 15 Confetti Salad ………………………………………………………………………………page 16 Lunchbox Salad ……………………………………………………………………………page 16 Pam’s Black Bean Salad ……………………………………………………………………page 17 Pam’s Edamane Salad ………………………………………………………………………page 17 Garden Rotini Salad …………………………………………………………………………page 18 Fish Tostadas with Chili-Lime Cream ………………………………………………………page 19 Black Bean Lettuce Wraps …………………………………………………………………page 20 Pitas …………………………………………………………………………………………page 20 Turkey & Cheese Wrap ……………………………………………………………………page 21 BBQ Lettuce Wraps …………………………………………………………………………page 21 Black Bean Soup ……………………………………………………………………………page 22 Chicken Orzo Soup …………………………………………………………………………page 23 Mushroom-Tarragon Chicken ………………………………………………………………page 24 Easy Goulash ………………………………………………………………………………page 24 Chicken & Vegetable Soup …………………………………………………………………page 25 Chicken Vegetable Soup ……………………………………………………………………page 25 Potato Soup …………………………………………………………………………………page 26 Vegetable Beef Soup …………………………………………………………………………page 26 Tomato Florentine Soup ……………………………………………………………………page 27

Desserts ChocolateMuffins …………………………………………………………………………page 28 Low Fat Carrot Cake ………………………………………………………………………page 29

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Low Fat Grape Salad ………………………………………………………………………page 30 Key Lime Pie ………………………………………………………………………………page 30 Oatmeal Cookies ……………………………………………………………………………page 31 Brownie Crunch ……………………………………………………………………………page 32 Angel Food Cookies …………………………………………………………………………page 33 Fat Free Chocolate Cake ……………………………………………………………………page 33 Mango-Lime Ricotta Parfaits ………………………………………………………………page 34 HeartHealthyPumpkinSpiceMuffins ………………………………………………………page 34 Key Lime Pie ………………………………………………………………………………page 35 Red Wine Poached Pears with Red Wine Drizzle …………………………………………page 35

Smoothies/Drinks Elvis’ Favorite Protein Smoothie ……………………………………………………………page 36 Go NUTS Smoothie …………………………………………………………………………page 36 Mango-Lime Ricotta Parfaits ………………………………………………………………page 37 PumpkinBrownieMuffins …………………………………………………………………page 37 Apple Cupcakes ……………………………………………………………………………page 38 Rice Crispie Treats …………………………………………………………………………page 38 Down Home Deviled Eggs …………………………………………………………………page 39 FulfillingSmoothie …………………………………………………………………………page 39

Entrees Fish Tacos ……………………………………………………………………………………page 40 Chops and Pineapple with Chili Slaw ………………………………………………………page 41 Pasta with Eggplant …………………………………………………………………………page 42 Diabolos ……………………………………………………………………………………page 42 Spring Rolls …………………………………………………………………………………page 43 Chicken Soft Tacos …………………………………………………………………………page 44 Asian Crunch Salad …………………………………………………………………………page 44 Chicken Parmigiana …………………………………………………………………………page 45 Eggplant Lasagna ……………………………………………………………………………page 46 Microwave White Chicken Chili ……………………………………………………………page 47 Mexican Smothered Pork Loins ……………………………………………………………page 48 Chicken Stir Fry ……………………………………………………………………………page 49 Diet Coke Chicken …………………………………………………………………………page 49 Crock Pot Black Bean Turkey Chili …………………………………………………………page 50 Parmesan Chicken …………………………………………………………………………page 50 Flank Steak with Caramelized Onions ………………………………………………………page 51 Herb Roasted Chicken and Vegetables ………………………………………………………page 52 Instant Soup …………………………………………………………………………………page 53 Leek - Potato Soup …………………………………………………………………………page 53 Speedy Chili …………………………………………………………………………………page 54 Turkey Burgers ………………………………………………………………………………page 54 Vegetarian Chili ……………………………………………………………………………page 55

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Asian Chicken K-bobs ………………………………………………………………………page 55 Vefetarian Fiesta Tostadas …………………………………………………………………page 56 Honey Mustard Bacon Swiss Chicken ………………………………………………………page 57

Super Sides Grilled Shrimp-Stuffed Tomatoes ……………………………………………………………page 58 Potato Salad with Horseradish Dressing ……………………………………………………page 59 Cabbage and Potatoes ………………………………………………………………………page 60 BLT Potato Salad ……………………………………………………………………………page 60 Baked Sweet Onion …………………………………………………………………………page 61 Oven Roasted Vegetables ……………………………………………………………………page 61 Shoe Peg Corn Salad ………………………………………………………………………page 62 Sweet Potato and Apple Casserole …………………………………………………………page 62 Sweet Potato Bake …………………………………………………………………………page 63 Texas Twist Sweet Potatoes …………………………………………………………………page 63 Uncle Bills Cranberry Relish ………………………………………………………………page 64 Cucumber Salad ……………………………………………………………………………page 64 California Bake ………………………………………………………………………………page 65 Festive Green Beans …………………………………………………………………………page 65 Herbed Sweet Potatoes ………………………………………………………………………page 66 Happy Healthy Holidays Oatmeal Bake ………………………………………………………………………………page 67 Fruit Salsa with Tortilla Chips ………………………………………………………………page 68 Pumpkin Bread ………………………………………………………………………………page 69 RockfishSeafoodGrill’s AWARD WINNING MEXICAN SHRIMP MARTINI ……………………………………page 70 ButternetSquashwithBarleyStuffing ………………………………………………………page 71 Cinnamon-Apple Cake ………………………………………………………………………page 72 Cranberry Salad ……………………………………………………………………………page 73 Go Green ……………………………………………………………………………………page 73 Holiday Beans with Cranberries ……………………………………………………………page 74 Holiday Fruit Salad …………………………………………………………………………page 74 Pam’s Cranberry Salsa ………………………………………………………………………page 75 Stuffed French Toast …………………………………………………………………………page 75 Tasty Green Bean Casserole …………………………………………………………………page 76

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Quick Prep1st Place 2008

Tortilla WrapsJackie Cicora

1/2 tomato1/2 cucumber1/4 small onionfew spinach leavesfew slices red bell pepper (optional)1 ripe avocadobasil-pesto sauce, purchase a small jar in spaghetti sauce section1 Tbsp low- fat salad dressing, ranch is niceHEB fresh tortillas warmed in microwave

Chopfirstthreeitems.Spreadsmallamountbasil-pestosaucedownmiddleoftortilla.Place a few spoonfuls tomato, cucumber, onion, spinach, pepper and avocado slices down middle ofupperthirdoftortilla.Drizzlesaladdressingovervegetables.Wrapbottomthirdoftortillaupoverfillingandwrapbothsidestightlyaroundfilling.Canuseatoothpicktoholdtogether.

2 Servings

2nd Place 2008

EnergyChuck Zielinski

1 part walnuts1 part almonds1 part raisins1partsunflowerseeds1 part pumpkin seeds1 part shredded coconut

Calories 363.88Total Fat 26.58gSat.Fat 2.6gCholesterol 6 mgSodium 802.2mgTotal Carbohydrates

27.22g

Dietary Fiber 5.5gProtein 7.02g

Nutrition Facts (1 Tbsp of each ingredient)Calories 313Total Fat 25 gSat.Fat 1.74gCholesterol 6 mgSodium 0 mgTotal Carbohydrates

15 g

Dietary Fiber .56mgProtein 7 g

Nutrition Facts Per Serving

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Quick Prep3rd Place 2008

Texas Hot SauceDonna Heatherley

1 large can of tomatoes2 jalapeno peppers1 chipotle dried chili (or 1 1/2 tsp of chipotle seasoning)(1 tsp of Liquid Smoke can be substituted for chipotles)1 tsp cumin1 tsp salt (or to taste)2 cloves of garlic1/2 onioncilantro (handful - to taste)1 lime or 2 T of prepare juice

Pour juice from tomatoes in blender; add in jalapenos, chipotle, cumin, salt, garlic, onion, cilantro,limejuiceandpulse.Oncemixed,addinwholetomatoesandpulseforsalsamixture.Addmoreofabovespicestotaste.

Approximately 10 servings

Calories 15.6Total Fat 0 gSat.Fat 0 gCholesterol 0 mgSodium 253.58mgTotal Carbohydrates

2.63g



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Satisfying Soups, Salads, and Sandwiches

1st Place 2008

Broccoli Spinach SaladPeggy Shaffell

Dressing:1 cup Miracle Whip or Miracle Whip Light Dressing2 Tbsp sugar2 Tbsp vinegar(mix together)

Salad:2mediumbunchesbroccoliflowerets(tops)-breakapart2 cups loosely packed fresh spinach leaves2 cups romaine lettuce leaves1 cup red onion, cut into strips3/4 cup raisins1 small bag of carrot chips (crinkle cut carrots)1 cup of sliced mushrooms

Mixtheabovetogether&refrigerateorserveatonce.

16 Serves

Calories 110Total Fat 3.06gSat.Fat 0 gCholesterol 0 mgSodium 112.75mgTotal Carbohydrates

19.45g



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2nd Place 2008

Cream of Spinach & Mushroom SoupJackie Cicora

2 cans fat-free chicken broth1/2 cup skim milk1/3cupflour1 box frozen spinach, defrosted3/4 to 1 lb fresh mushrooms, cleaned and sliced1 medium onion, dicedsalt to taste or 2 small slices low fat ham, diced2 Tbsp olive or canola oil

Sautéonionandhaminoilinlargedutchovenorpotuntilslightlygolden.Addmushroomsandcontinuesautéingtillmushroomsbegintobrown.Add11/2canschickenbroth,spinachandsalt(ifnotusingham).Simmerfor10minutes.Stirflourintomilkandchickenbrothuntilsmooth,thenaddtosimmeringsoupandcookforadditional5-10minutes.Tasteandadjustforseasoning.

6 Servings

Calories 119.3Total Fat 4.73gSat.Fat .68gCholesterol .42mgSodium 245.17mgTotal Carbohydrates

17.55g



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3rd Place 2008

Traditional Summer Cottage Cheese SaladMilissa Mondrik

1 carton low fat small curd cottage cheese (drained)radishes (as many as you like)cucumber (as much as you like)green scallions (as few or as many as you like)tomatoes (diced and drained)tablespoon of low fat mayo (optional)salt and pepper (to taste, but easy on the salt) Draincottagecheese.Diceradishes,cucumberandgreenscallions.Mixtheradishes,cucumbers,scallionsandallremainingingredientsintothecottagecheese.Ifyouleaveoutthemayocompletely,thisistrulyagreatlowfatsalad.(Butifyouaddthemayo,avoidthetemptationtospooninevenmore!)Enjoy.

4 Servings

Calories 108.38Total Fat 1.8gSat.Fat 1 gCholesterol 10 mgSodium 490.4mgTotal Carbohydrates

12.62g



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Bacon Spinach SaladPeggy Shaffell

5 cups torn spinach leaves1 cup sliced fresh mushrooms½ cup thin red onion slices4 slices Oscar Meyer Center Cut Bacon, crisply cooked, drained and crumbled2 hard-cooked eggs cut into wedges½ cup Kraft Light Catalina Reduced Fat Dressing

Tossallingredients(exceptdressing)inlargebowl.Adddressing,mixlightly.Serveimmediately.

6 servings, (1 ¼ cups each)

Musick SaladKeith Musick

1 bag of lettuce2 large tomatoes1 bottle of lite vinagrette

Mixandeat.

6 Servings

Calories 100Total Fat 4 gSat.Fat 1 gCholesterol 75 mgSodium 400 mgTotal Carbohydrates

11 g

Dietary Fiber < 1 gProtein 5 g


Calories 76Total Fat 5.5gSat.Fat .7gCholesterol 0 mgSodium 403 mgTotal Carbohydrates

5.7g



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Mango Shrimp SaladLisa Reeve

1 lb of jumbo cooked shrimp (grilled or boiled)2 pkg Romaine lettuce2 containers grape tomatoes2 Mango pico de gallo½ cup Fat-free Mango dressing 4oz Blue Corn Tortilla chips

15 servings

Kale and Potato SoupKimberly Watson

5 cups of kale4 16 ounce cans of low sodium chicken broth3 cups diced tomatoes1 small onion2 tbsp minced garlic1 cup water1 package of bratwurstSalt and pepper to taste

Inalargestockpot,addchickenstockandwater.Addadashofsaltandpeppertotaste.Bringtoaboil.Cutonionintothinrings.Washkale.Removecasingfrombratwurstandcutintopieces.Addkaletobroth,simmeronmed/lowfor15minutes.Addpotatoes,onion,andgarlic.Boiluntilpotatoesareforktender.Addbratwurst,andcookuntildone.

6 Servings


Calories 72.5Total Fat 3.5gSat.Fat 2.2gCholesterol 37.5mgSodium 1060 mgTotal Carbohydrates

4.62g

Dietary Fiber .5gProtein 3.91g


Calories 108.53Total Fat 2.66gSat.Fat .27gCholesterol 46.17mgSodium 130.60mgTotal Carbohydrates

10.21g


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Tabouli SaladChuck Zielinski

1 Tbsp parsley1 Tbsp scallions1/4 cup cracked wheat

¼ cup chopped tomatoesSalt and pepper to tasteAll-spice1 Tbsp olive oil1 Tbsp lemon juiceFresh mint1 Syrian pita

Choptomatoesanddrain.Washanddraincrackedwheat.Combineequalpartswheat,scallions,parsley,andtomatoes.Addfreshmint,salt,pepper,oliveoil,andlemonjuice.LetsetovernightandservewithSyrianpita.

Fresh Corn and Bean SaladDonna Heatherley

1 package of frozen corn1 can black beans1 cucumber cut into quarters1/4 cup red onion1/4 cup cilantro1/2 cup red wine vinegar1 package of sweetener

Mixingredientsandserve.

6 Servings


Calories 114.8Total Fat .22gSat.Fat 0 gCholesterol 0 mgSodium 155.2mgTotal Carbohydrates

25.29g



Calories 365Total Fat 12.6gSat.Fat 2 gCholesterol 0 mgSodium 356 mgTotal Carbohydrates

51 g


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Cucumber SaladDonna Heatherley

Slice cucumbersCover with 1/2 water and 1/2 VinegarAdd 3 packets of No Calorie SweetenerPepper to taste

Nutrition Facts Per ServingCalories 16Total Fat 0.2gSat.Fat 0 gCholesterol 0 mgSodium 0 mgTotal Carbohydrates

2.9g


Salad DressingJanet Young

1/3 cup lite olive oil 3T.balsamicvinegar2 pods fresh garlic, chopped¾ tsp sugar ¼ to ½ tsp sea salt

Wisk until all is dissolved

10 Servings

Nutrition Facts Per ServingCalories 79Total Fat 8.4gCholesterol 0 mgSodium 58 mgTotal Carbohydrates

1.5g

Dietary Fiber 0 gProtein 0.1g

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Fruit FiestaJennifer Meharg

1 cantaloupe melon, halved and seeded 1 cup black or red seedless grapes ½ honeydew melon, seeded 1 cup sliced fresh strawberries ¼ cup Splenda or sugar or blend¼ cup fresh lime juice 2tsp.freshlemonjuice

Usingamelonballer,scoopoutcantaloupeandhoneydewintoballs;setaside.Inalargebowl,combinesugar,limejuice,lemonjuice,andstirwell.Addmelons,strawberries,grapes,andtossgently.Spoonthefruitmixtureintomelonhalvesorservingbowls.Variations-canalsousekiwislices,pineapplechunks,mangocubes,orpapayasliceswithalittlegratedfreshginger.

10 Servings

Nutrition Facts Per ServingCalories 91Total Fat 0 gCholesterol 0 mgSodium 31 mgTotal Carbohydrates

23.1g


Green Apple SlawKimberly Land

1 green apple, cored, sliced and slivered 1T.lemonjuice1T.sugarsubstitute

Addallingredientstoabowl.Tossandserve.

1 Serving


20 g

Dietary Fiber 3 gProtein 0 g

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Easy Greek SaladKaty Moore

6 romaine lettuce leaves, torn into bite size pieces1 cucumber, peeled and sliced 1 tomato, chopped ½ cup sliced red onion ½ cup (1 ounce) crumbled reduced fat feta cheese 2T.extra-virginoliveoil2T.lemonjuice1tsp.driedoreganoleaves½tsp.salt

Combinelettuce,cucumber,tomato,onionandcheeseinlargeservingbowl.Whisktogetheroil,lemonjuice,oreganoandsaltinsmallbowl.Pouroverlettucemixture;tossuntilcoated.Note:Iftakingtowork,keepmixtureseparateandaddjustbeforeeating.Alsogreatwithgrilledsteakandchicken.

6 Servings

Chicken SaladKimberly Land

100 g 98% fat free chicken breasts 2T.dicedcelery2T.slicedgreenonion2T.lowcal/fatfreemayo½tsp.mustardw/osugarDash of garlic powder Dash of onion powder ¼ of a green apple - diced

Combineingredients.EnjoywithMelbaToastorallbyitself.Eatonwholewheattoastforahealthy,filling,andflavorfulsandwich.

1 Serving


10 g



4 g


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1st Place 2009

Confetti SaladMonica Rhymes

½ cup light mayonnaise 2T.whitewinevinegar1½tsp.Dijonmustard½tsp.salt¼tsp.pepper4 cups shredded green cabbage 2 cups shredded red cabbage1 ½ cups shredded carrots 1 each red and yellow bell pepper, cut into thin strips ½ cup thinly sliced scallions Inalargebowl,whisktogethermayonnaise,vinegar,mustard,salt,andpepper.Addcabbage,carrots,bellpeppers,andscallions,tossingtocombine.Refrigerateuntilreadytoserve.

8 Servings

2nd Place 2009

Lunchbox SaladMarianne Sherman

2 avocadoes, chopped 4 roma tomatoes, chopped 1 red bell pepper, seeded and chopped1 or 2 fresh jalapenos, seeded and chopped ¼ cup sweet onion, chopped 1 can fat free black beans, rinsed and drained2 fresh limes, juiced 2T.oliveoilsaltandpeppertotaste

Tosschoppedvegetablesandbeanswithlimejuiceandoliveoil.Seasontotaste.Packinsmalllunchboxcontainers.Forachangefromblackbeans,tryusingblack-eyedpeasorcornkernels.Alsoagreatsaladwithseafood.

4 Servings


8.3g



30 g


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3rd Place 2009

Pam’s Black Bean SaladPam Bridges

1/3 cup Bush’s Black Beans 6 baby carrots 1 gourmet cucumber (sliced) 6 grape tomatoes 2T.walnuts2T.2%monterreyjackandcolbycheeseRanch - drizzled on top

Rinseblackbeans,washvegetables,addwalnutsandcheese,drizzlewithranchforflavor.Greatwithmulti-grainWheatThins.Enjoy!

1 Serving

Pam’s Edamane SaladPam Bridges

½ cup edamane, frozen 6 baby carrots 1 gourmet baby cucumber (sliced) 6 grape tomatoes 2T.sliveredalmonds1T.oliveoil(extravirginlight)

Prepareeveningbefore.Rinsefrozenshellededamanewithwater.Washallvegetables.Addalmondsandoliveoil.Greatwithmulti-grainWheatThins.Enjoy!

1 Serving


34 g



27 g


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Garden Rotini SaladYvette Smith

12oz.GardenRotiniNoodles(vegetablecolors)4oz.springwatertunaorchickenbreastorshrimp2 boiled eggs, diced 1 med - large sized tomato, diced ¼ cup bell pepper ¼ cup green onion Lite mayonnaise (to taste) Salt & pepper (to taste) 1½tsp.paprikacelery leaves

Boilnoodlesaccordingtodirections(10-12minutesusually)anddrain.Addcanofchoiceofmeat(afterdraining).Addboiledeggs,bellpepper,greenonionsandtomatoes.Stirinmayonnaise,addsaltandpepper.Stiragain.Sprinklewithpaprika.Addceleryleavestogarnish.

4 Servings


24 g


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1st Place Sandwich 2009

Fish Tostadas with Chili-Lime CreamKaty Moore

1lb.tilapiaorcodfillets½tsp.chilipowder1 lime, halved ½ cup light sour cream ½tsp.garlicpowder8 6” tostada shells 2 cups shredded cabbage mix 1 avocado, sliced 1 cup cherry tomatoes, quartered Hot pepper sauce (optional)

Preheatbroiler.Sprinklefishwith1/4teaspoonofthechilipowderand1/4teaspoonsalt.Forchili-limecream,inbowlsqueeze2teaspoonsjuicefrom1/2thelime.Stirinsourcream,garlicpowder,andremainingchilipowder;setaside.Cutremaininglimehalfinwedgesforserving.2.Placefishonunheatedgreasedbroilerrack;tuckunderthenedges.Placeshellsonbakingsheetonlowestrack.Broilfish4inchesfromheat4to6minutesper1/2inchthickness,untilfishflakeswithfork.Breakinchunks.Servetostadaswithcabbage,chili-limecream,avocado,tomatoes,limeandpeppersauce. 4 Servings


23.8g


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2nd Place Sandwich 2009

Black Bean Lettuce WrapsKimberly Carlson

2 cups cooked or canned black beans, no salt, drained 1 large avocado, mashed 1 green bell pepper, chopped 3 scallions, chopped 1/3 cup fresh cilantro, chopped 2T.limejuice(optional)1tsp.cumin1 clove garlic, minced 1/3 mild salsa, low sodium 8 large romaine lettuce leaves

Mashbeansandavocadotogetherwithfork.Mixwithotheringredients,exceptforlettuce.Placeapproximately1/2cupoffillingincenteroflettuceleafandrolllikeatortilla. 2 Servings


64 g

Dietary Fiber 23.5gProtein 18 g

3rd Place Sandwich 2009

PitasAmy Peace

4 whole wheat pita rounds 3 boneless skinless chicken breasts 1 cup part skim mozzarella cheese ½ cup sun dried tomatoes ¼ cup black olives½ cup pizza sauce

Boil chicken breasts in water or chicken stock until cooked through and no longer pink in the center.Shredcookedchicken.Soaksundriedtomatoesinhotwateruntilsoft,andthensliceintostrips.Laypitaroundsonbakingsheet,topwith1/8cuppizzasauce,¼cupcheese,¼cupshreddedchicken,sundriedtomatoesandblackolives.Bakeat425for15-20minutes,oruntilcheeseismeltedandpitasarecrisp.

4 Servings


14 g


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Turkey & Cheese WrapAngela McCoy

1 low fat tortilla 1 wedge - Laughing Cow Cheese Light 1oz.fatfreeturkeybreast½ cup shredded lettuce ½ cup slice roma tomato Salt and pepper (optional)

Spread cheese on tortilla (spreads easier at room temperature), addturkey,andtopwithlettuceandtomato.Seasonwithsaltandpepperifneeded.

1 Serving


25 g


BBQ Lettuce WrapsMichelle Covarribias

2 romaine lettuce leafs4 oz boneless/skinless chicken breast½ small onion-chopped½ cup tomatoes chopped2T.BBQSauce2T.fatfreeranchdressing¼ cucumber1/3 cup cooked frozen peas & corn½ cup cooked frozen broccoli

Grillchickenwithfavoriteseasoningsandavoidusingsalt.Cutuponions,throwtheminwiththechickenandaddBBQsauce.Removeafewlettucestrips,diceupthetomatoes,cucumberandbroccoli.Cookfrozenpeasandcornthenaddthemtothewrap.Firstaddthechickenandthenlayerthetomatoes,cucumberandtherestoftheveggies.Topoffyourdeliciouswrapwithsomefat-freeranchdressing.Ittakesabout15-20minutestoprepareandtheymakegreatmealswitheasycleanup!

1 Serving


57 g


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1st Place Soup 2009

Black Bean SoupJoyce Juan

1T.SmartBalancecookingoil1 small onion, chopped 2 stalks celery, chopped 1 carrot, peeled and chopped 1 can corn, rinsed and drained 1candicedtomatoes&greenchilies(ex.Rotel),Notdrained3 cans black beans, not rinsed or drained Cilantro, chopped for garnish2% Shredded cheddar cheese for garnish Optional: lime wedges, tortilla chips, baked pita chips, whole grain crackers

Sautéonion,celeryandcarrotinoilovermediumhotheatuntilsoft.Addcorn,tomatoes,chilies,andblackbeans.Reduceheattomediumandsimmerfor10-20minutes(dependingonhowsoftyoulikeyourvegetables),stirringoccasionally.Serveandgarnishwithcilantroandshreddedcheese.Optional,servewithlimewedgesandchipsorcrackersontheside.

2 Servings


53 g


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2nd Place Soup 2009

Chicken Orzo SoupKaty Moore

1 large onion, thinly sliced 2 tablespoons garlic 1 teaspoon ground cumin 1T.extravirginOliveoil3 cans Veggie broth 1-2 small yellow squash ½ package of baby Carrots ¾ pound boneless skinless chicken breasts 1 cup uncooked orzo

Combineoliveoil,onion,garlicandcumininDutchoven.Coverandcookovermedheatforabout6minutesuntilonionistender.Stirbroth,orzo,squashandcarrotsoveronionmixture.Bringtoaboiloverhighheat.Whilesoupiscooking,cutchickenintosmallpieces.Addchickentosoupaftercarrotsaretender.Reduceheattomedium-low,cover,andcook3-4minutesoruntilchickenisnolongerpink.Iliketofreezethissoupandkeepinfreezeratworkandjustmicrowavewhenreadyforlunch.

4 Servings


24 g


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3rd Place Soup 2009

Mushroom-Tarragon ChickenKimberly Land

2, 4 oz chicken breasts 1 cup chopped mushrooms 2 scallions, chopped 1 clove garlic, minced ¾ cup chicken broth ¼ cup water½ tsp tarragonSalt & pepper to taste

Seasonchickenwithsalt&pepper.CookchickenonaGeorge-Foremangrill.Addmushrooms,garlicandscallionstoahotskillet.Cookuntilmushroomsbegintobrown.Addbroth,waterandtarragon.Simmeruntilliquidhasthickened.Seasonwithsaltandpepper.Removefromheat.Addchickenbreasts,coverandallowtosit5-10minutes.Servewithsaucespoonedoverchicken.

2 Servings


3 g

Dietary Fiber <1 gProtein 25 g

Easy GoulashLouise Schultz

12 oz wide whole wheat noodles 1 can French Onion soup 2 can beef broth, low salt 1 can mushroom soup, low salt 1 cup water 16 prepared meatballs (made with lean ground turkey; 1 oz per meatball)

Blendsoupstogetherinlargeskillet,heattoboiling.Addnoodles,cook10-12minutes.Addwaterandmeatballs.Boiluntilheatedthroughandnoodlesaretender.Veryrobustandsatisfyingdish!

4 Servings


25 g


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Chicken & Vegetable SoupCrystal Hogg

1 Rotissarie Chicken (skinned) 1 can rotel 1 can stewed tomatoes 1 can of corn (drained) 1 can of your choice of veggies (drained, green beens ormixedveg.)1 box of chicken broth

Chopskinlesschickenintobitesizepieces.Addallotherstolargepot.Bringtoboil.Simmerfor15-20minutes.

4 Servings


18 g


Chicken Vegetable SoupLinda Roe

Chicken Bouillon 2 quarts water½ jar Goya Fajita Sauce 1 can Italian style green beans ½pkg.frozenwhitecorn1 can kidney beans 1 can pinto beans frozen chicken fajita meat, choppedwhole wheat pasta, cooked

Mixtogetherandcookuntilflavorsblend.Addpastabeforeserving.

4 Servings


88 g


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Potato SoupMonica Rhymes

6 large potatoes, peeled and cut into cubes 1 ½ cups onion, chopped 3 (14 ounce) cans chicken broth 2T.butter2tsp.salt1tsp.freshlygroundpepper1 cup skim milk 1 cup 2% shredded sharp cheddar cheese 3T.choppedfreshchives

Combinefirst6ingredientsin5quartslowcooker.Coverandcookonhigh4hourson,low8hours,oruntilpotatoistender.Mashmixtureuntilpotatoesarecoarselychoppedandsoupisslightlythickened;stirinmilk,cheese,andchives.

10 Servings


20 g


Vegetable Beef SoupPamela Stabeno

1lb.leanhamburgermeat(orextraleangroundturkey)½ onion, chopped 1 stalk celery, chopped 2med.potatoes,diced1cupuncooked,sm.shellorelbownoodles1sm.cancorn1sm.cangreenbeans½tsp.marjoram½tsp.oregano1 bay leaf 4-5 cups beef bouillon

Brownmeat,onionandcelery.Drainfat.Addrestofingredients,exceptnoodles.Simmeruntilpotatoesarenearlydone.Addnoodlesandsimmertilltender.Youcanaddthefrozenvegetablesorwhateverkindyoulike.

4 Servings


48 g


Recipe for H

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aladsand S

andwiches

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Tomato Florentine SoupPamela Stabeno

Oliveoilcookingsprayor1tbls.oliveoil1med.onionchopped1 can (1pound) unsalted tomatoes, crushed 4 cups unsalted vegetable broth or water 2T.tomatopaste¾tsp.salt¼tsp.groundblackpepper1tsp.driedItalianseasoning4oz.seashellpasta2 cups (packed) chopped fresh spinach ½ cup grated nonfat or reduced fat Parmesan cheese (optional)

Coata3qt.potwithcookingsprayoroliveoil,andplaceovermediumheat.Addtheonions,andsautéfor3minutesoruntiltheonionsaresoft.Addthetomatoes,vegetablebrothorwater,tomatopaste,salt,pepper,andItalianseasoningtothepot.Increasetheheattohigh,andbringtoaboil.Addthepasta,coverandcookovermedium-lowheatfor8minutes,oruntilthepastaisalmostaldente.Addthespinachtothepotandsimmerfor1to2minutes,orjustuntilthepastaisaldenteandthespinachiswilted.(Becarefulnottoovercookasthepastawillcontinuetosoftenaslongasitremainsinthehotsoup.)Ladlethesoupintoindividualbowls,toppingeachservingwithatablespoonofcheese,ifdesired.Servehot,yields7servings.

7 Servings

Nutrition Facts Per ServingCalories 125Total Fat .7gCholesterol 0 mgSodium --- mgTotal Carbohydrates

--- g


Recipe for H

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Desserts1st Place 2008

Chocolate MuffinsTeam Name: License to LoseTeam Members: Laura Cranfill, Cecil Pope, Corey Gokingco, Judy Bloedorn

1½cupswhiteflour1½cupswheatflour1 cup granulated splenda1 can pumpkin (15 oz)½ cup unsweetened cocoa½ cup non-fat dry milk½ cup unsweetened applesauce¼ to ½ cup water1 ½ tsp baking powder1 ½ tsp baking soda1 tsp salt2 egg whites

Spray12muffincupswithcookingspray.Preheatovento350.Inlargebowl,whisktogetherdryingredients.Insmallbowlmixpumpkin,applesauceandeggwhitesuntilthoroughlycombined.Withmixer,combinepumpkinmixturewithdryingredients,addingwaterforasmoothconsistency.Fillmuffincupsandbake15to20minutes.Bakingtimedependsonovenandamountofwateradded.Checkafterthefirst15minutesofbakingfordoneness.

12 Servings

Nutrition Facts Per ServingCalories 156.8Total Fat 2.5gSat.Fat 0 gCholesterol 0 mgSodium 90.4mgTotal Carbohydrates

30.7g


Recipe for H

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Desserts2nd Place 2008

Low Fat Carrot CakeKathleen Gustum

1cupall-purposeflour1cupwhole-wheatflour2 tsp baking soda1 tsp ground cinnamon½ tsp all spice¼ tsp nutmeg4 egg whites1¼cupfirmlypackedbrownsugar1 cup unsweetened applesauce½ cup low fat buttermilk1 tsp vanilla extract1 8-ounce can crushed pineapple, drained2 cups shredded carrots½ cup raisins¼ cup chopped walnuts¼ cup light cream cheese¼ cup fat-free cream cheese2 cups powdered sugar1 tsp lemon juice½ tsp vanilla extract

Preparation:Preheatovento350degrees.Spraya13-inchx9-inchbakingpanwithnonstickcookingspray.Combineflours,bakingsoda,cinnamon,allspiceandnutmeginalargebowl.Stirwithawhisk.Inanotherbowl,beateggwhitesuntilsoftpeaksform.Beatinsugarslowly,followedbytheapplesauce,buttermilkandvanilla.Addtoflourmixtureandstiruntiljustmoist.Stirinthepineapple,carrots,raisinsandwalnuts.Spoonbatterintobakingpanandbakefor35-40minutes,untilatoothpickinsertedinthecentercomesoutclean.Coolonawirerackbeforefrosting.

For the frosting: Beatcreamcheesestogetherwithlemonjuiceandvanilla.Addinpowderedsugaruntildesiredconsistency.Spreadovercooledcake.

16 Servings

Nutrition Facts Per ServingCalories 269Total Fat 3.3gSat.Fat 1.1gCholesterol 5 mgSodium 244 mgTotal Carbohydrates

54.9g


Recipe for H

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Desserts3rd Place 2008

Low Fat Grape SaladKris Guyton

1 lb green or red grapes-preferably red1 8oz package of fat free cream cheese½ tsp vanillaBrown sugar to taste (amount depends on how sweet you want it)

Mix, chill and enjoy! 8 Servings

Key Lime PieJackie Cicora

1 can sweetened nonfat condensed milk 1sm8oznon-dairywhippedtopping(lowfatornonfatisfine)1/4 cup lemon juice1/4 cup key lime juice (read label, be sure it’s key lime)

Beat milk and juices until thick and creamy, fold in whipped toppingwithmediumspeedonmixer.Pourfillingintocooledgrahamcrackercrustandrefrigeratefor2-3hours.Servewithwhippedcream.Makes2smalloronelargepie.

Graham Cracker Crust1 pkg crushed graham crackers (a blender or chopper does this job quickly)3 Tbsp sugar3 Tbsp melted butter or Promise/Benecol margarine

Crumblealltogetherwithaforkuntilthesugarandbutterlookwelldistributed.Pourintopiepanandpressevenlyoverthebottomandupthesidesofthepanwithalargespoon.Bakeabout5minutesat350degreesuntilverylightlybrowned.Coolbeforeaddingfilling.Makes2smalloronelargepiecrust.

8 Servings

Nutrition Facts Per ServingCalories 75.9Total Fat 0 gSat.Fat 0 gCholesterol 40 mgSodium 202.63mgTotal Carbohydrates

12.2g


Nutrition Facts Per ServingCalories 168.75Total Fat 4.9gSat.Fat 1.3gCholesterol 0 mgSodium 828.1mgTotal Carbohydrates

24.5g


Recipe for H

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31

DessertsOatmeal CookiesJohn David Coppin

Preheatoven375degrees.1 egg½ cup oil½ cup honey1 cup applesauce1 tsp vanillaMixtogether.

Add to mixture:1and½cupsflour1 tsp salt1 tsp soda1 tsp cinnamon ¼ tsp nutmegMixthoroughly.

Add:3 cups oatmeal¼ cup chocolate chips¼ cup walnuts

Stirtomix.Dropbytablespoonsontoungreasedbakingsheet.Flattenwithfork.Bake18minutesandcheck.Bake2-3moreminutesifnecessary.Coolandeat.

25 cookies (servings)

Nutrition Facts Per ServingCalories 145Total Fat 6.5gSat.Fat 1 gCholesterol 7 mgSodium 147 mgTotal Carbohydrates

20 g


Recipe for H

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32

DessertsBrownie Crunch¾cupall-purposeflour½ tsp baking powder½ tsp table salt5 Tbsp unsweetened cocoa1 cup granulated sugar½ cup light cream cheese, softened2 large eggs, divided yolks/whites1 tsp vanilla extract½ cup crispy rice cereal2 Tbsp powdered sugar1 Tbsp butter, melted

Preheatovento350F.Place2sheetsofnon-stickaluminumfoilinbottom/sidesofa9-inchpan(orregularfoilwithcookingspray).Siftflour,bakingpowder,saltandcocoatogetherinmediumbowl.Creamgranulatedsugarandcreamcheesetogetherinbowluntillightandfluffy.Addeggyolks,oneatatime,beatinguntilcombined;mixinvanilla.Slowlyblendflourmixturewithcreamcheesemixture.

Whisk egg whites until soft peaks begin to form; fold egg whites into brownie mix and spread batterevenlyintopan.Combinecereal,powderedsugarandmeltedbutterinasmallbowl;sprinkleonbrownies.Placepanonmiddlerackinovenandbakejustuntilcentersets(25-30mins).Coolcompletelyandcutinto12pieces.

12 Servings

Nutrition Facts Per ServingCalories 151Total Fat 4 gSat.Fat 1.82gCholesterol 44 mgSodium 66.83mgTotal Carbohydrates

19.75g


Recipe for H

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33

DessertsAngel Food CookiesPatricia Hoelscher

1 box angel food cake mix ¾ cup of unsweetened applesauce 1 pkg (6 oz) semi-sweet chocolate chips ½ cup of chopped nuts

Mix together cake mix and applesauce (the mixture will be lightandfluffy).Addinchocolatechipsandnuts.Dropteaspoon full of the cookie mix on a parchment paper lined cookiesheet.Bakeat350degreesuntillightlybrown.

12 Servings


42 g


Fat Free Chocolate CakePatricia Hoelscher

31/3cupsall-purposeflour½ cup unsweetened cocoa powder, sifted 1½tsp.bakingsoda½tsp.salt1 ½ cups sugar ½ cup plain nonfat yogurt 2 egg whites1T.vanillaextract1T.whitevinegar2 cups water 2T.confectioners’sugar

Preheatovento350°F.Spray13x9bakingpanwithnonstickcookingspray.Inamediumbowl,combineflour,cocoa,bakingsodaandsalt.Inalargebowl,withanelectricmixeratmediumspeed,beatthesugar,yogurt,eggwhites,vanillaandvinegaruntilfluffy,(about2minutes).Withthemixeratlowspeed,graduallyaddtheflourmixture;stiruntiljustcombined(donotovermix).Add2cupswaterandstiruntiljustsmooth.Pourthebatterintothepan.Bakeabout40minutes.Coolanddustwiththeconfectioners’sugar.

4 Servings


61 g


Recipe for H

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34

DessertsMango-Lime Ricotta ParfaitsKaty Moore

2 Ripe mangoes, peeled, pitted, and cubed 1 T splenda ½tsp.gratedlimezest1T.freshlimejuice1 ½ cups part-skim ricotta

Tosstogethermangoes,Splenda,limezestandjuice.Letstand20minutes.Topricottawithmangomixture,and serve

4 Servings


24 g


Heart Healthy Pumpkin Spice MuffinsKelly Hinton

1box(about18oz.)spicecakemix1smallcan(about15oz.)100%pumpkin(notpiefilling)

Preheatovenaccordingtoinstructionsoncakemix.Placepaperlinersinmuffinpan.Stirtogethercakemixandpumpkin;donotoverbeat.Spoonintomuffinpan,fillingcupsabout2/3full.Bakepercakemix’stimeforcupcakesorupto5minuteslonger.Muffinsaredonewhentopshavejustcrackedandfeelfirminsteadof‘wiggly’inthemiddle.Thesefreezewellwrappedinfoil.Thawedorroomtemperaturemuffinsalsowarm up nicely in the microwave

12 Servings


20 g


Recipe for H

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35

DessertsKey Lime PieCheri Coninx

1 reduced fat graham cracker crust 1 (1/16 oz) package sugar free lime gelatin ¼ cup boiling water1 (8 oz) container fat-free whipped topping 2 (6 oz) key lime pie yogurt

Inlargebowl,dissolvegelatininboilingwater.Stirinyogurtwithwirewhisk.Foldinwhippedtoppingwithwoodenspoon.Spreadincrust.Refrigerateforatleast2hrs.

8 Servings


23 g


Red Wine Poached Pears with Red Wine DrizzleMonica Rhymes

2 cups dry red wine 1 cup water ½ cup sugar 1 cinnamon stick 3 cloves 3largefirmpears,peeledandhalved,corescoopedout1 ½ cups low fat vanilla ice cream

In a large saucepan combine wine, water, sugar, cinnamon stick andcloves.Bringtoboil,stirringuntilthesugardissolves.Simmer10minutes.Addpearstothepancutsidesdown.Cover and simmer gently until pears are completely tender, (about10minutes).Gentlytransferpearstoaplate.Raiseheatand boil the poaching liquid until it’s reduced to a syrup (you’ll haveabout½cup),orabout30minutes.Serveeachpearhalfwithascoopoficecreamandadrizzleofthesyrup.

6 Servings


33 g


Recipe for H

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oothies/Drinks&

Snacks

36

Smoothies/Drinks & Snacks1st Place 2008

Elvis’ Favorite Protein SmoothieLisa Reeve

2 cups of skim milk (or 1 cup skim milk + 1 cup vanilla frozen yogurt)2 Tbsp Hershey’s chocolate syrup 1/2 tsp dry fat-free chocolate pudding mix 1/4 cup reduced fat peanut butter 1 banana 1 cup ice (or as needed)

2nd Place 2008

Go NUTS Smoothie!Lisa Reeve

1/2 cup Grape Nuts cereal 1/2 cup vanilla yogurt (Carb & Sugar Control Dannon) 1 cup ice 1 banana 2 cups juice (orange, apple or pineapple) Blend and feel the energy!

Nutrition Facts Per ServingCalories 605Total Fat 12 gSat.Fat 0 gCholesterol 10 mgSodium 716 mgTotal Carbohydrates

93 g


Nutrition Facts Per ServingCalories 636Total Fat 4 gSat.Fat 2 gCholesterol 10 mgSodium 336 mgTotal Carbohydrates

134 g


Recipe for H

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37

Smoothies/Drinks & Snacks1st Place 2009

Mango-Lime Ricotta ParfaitsKaty Moore

2 ripe mangoes, peeled, pitted, and cubed 1T.Splenda½tsp.gratedlimezest1T.freshlimejuice1 ½ cups part-skim ricotta

Inabowl,tosstogethermangoes,Splenda,limezestandjuice.Letstand20minutes.Topricottawithmangomixture,andserve.

4 Servings

2nd Place 2009

Pumpkin Brownie MuffinsBetty Brown

1 (18 oz) box devil’s food cake mix 1 (15 oz) can solid pack pumpkin

Mix the two ingredients together. Don’t add anything else that may be mentioned on the box. The mixture will be very thick and you will be tempted to add in other things to make the batter smoother. DO NOT DO THIS AS IT WILL RUIN EVERYTHING! Place batter into muffin tins (or mini muffin tins) lined with paper, or sprayed with non-stick spray. Bake at 400 degrees for 20 minutes. Makes 12 regular or 36 mini muffins

12 Servings


34 g



37 g


Recipe for H

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Smoothies/Drinks & Snacks3rd Place 2009

Apple CupcakesTaylor Russell

Yourfavoritetypeofapples1T.reducedfatPeanutButter1T.ofyourfavoritetoppings(forexample-coconut,raisins, chocolate chips, etc)Paper cupcake liners

Removestemsfromapples.Cutapplesinhalfhorizontally,andremovecore&seeds-youcanuseamelonballerforthis.Spreadpeanutbutterontothefleshoftheapples.Addanytoppingsyouwant(nutritionalinfoincludescoconut).Placeincupcakelinersifyou’dlike.

1 Serving

Rice Crispie TreatsGladys Miller

6 cups Rice Krispies 1, 10 oz bag marshmallows 3 T Molly Mc Butter natural butter flavored sprinkles ¾ tsp. vanilla (optional) ¾ tsp. waternon stick cooking spray

Spray large saucepan, spatula, and 9x13x2 pan with cooking spray. In a loosely covered saucepan, melt marshmallows over low heat, stirring until smooth. Add butter sprinkles, vanilla, and water. Mix well. Add cereal. Mix until cereal is coated. Press into pan. Cut into squares when cool.

16 Servings


26 g



25 g

Dietary Fiber <1 gProtein 0.6g

Recipe for H

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Snacks

39

Smoothies/Drinks & SnacksDown Home Deviled EggsMonica Rhymes

½ cup light mayonnaise 1tsp.Dijonmustard¼c.choppedpimientos6 slices cooked bacon, crumbled, or 1/4 cup toasted slivered almonds 2T.choppedparsley½tsp.eachsaltandpepper12 large hard-cooked eggs, halved lengthwise Parsley leaves, for garnish

In a small bowl, mix mayonnaise, mustard, pimientos, bacon or almonds, parsley, salt, pepper, andeggyolks.Spoonmixtureintoeachhalvedeggwhite.Garnisheachwithawholeparsleyleaf.

1 Serving

Fulfilling SmoothieCrystal Hogg

8 oz. Activia light yogurt (whatever flavors you like) ¼ cup carrot juice ½ cup rice milk ½ tsp. ground flax seed (optional) 1 ½ cups frozen fruit (I suggest two variations, peaches for a peach carrot smoothie or ½ cup strawberries and a ripe banana work well)

This smoothie is great tasting and full of nutrients and fiber. You can have it as a snack or use it for an on the go meal. Place frozen fruit in the blender first and then add the rest of the ingredients to the blender. Blend until smooth. Pour in cup and go. You can throw in one or two ice cubes if it’s not frozen enough. You can also add more milk if it becomes too thick.

1 Serving


1 g

Dietary Fiber <1 gProtein 8 g


82 g


Recipe for H

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40

Entrees1st Place 2008

Fish TacosTeresa Hutka

Sauce½ cup plain yogurt 1 T light mayo 3T.fatfreesourcream½ tsp ground cumin ¼ t ground red pepper Juice of 1 lime¼ cup chopped fresh cilantro Salt and pepper to tasteMixallingredientsinsmallbowl.

TacosJuice of ½ lime2 Tbsp olive oilSalt and pepper to taste1½lbswordfish,halibut,tilapia,ororangeroughy12 green onion & herb or wheat tortillas3 cup shredded cabbage or coleslaw mix2 med tomatoes, chopped

Fortacos,preheatgrillorbroiler.Combinelimejuiceandoilinsmallbowl.About5minsbeforecooking,brushlimemixoverfishfillets.Seasonw/saltandpeppertotaste.Spraysurfacewithnon-stickcookingspray,grill5mins,turnoverandcovergrillfor5mins.Flakefishorbreakintolargepieces.

Placetortillasonsurfaceovermediumheat10secondsoneachside.Fillwithfishandtopwithsauce,cabbageandtomatoes.Roll&serve.

12 Servings


25.4g



Recipe for H

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Entrees2nd Place 2008

Chops and Pineapple with Chili SlawPeggy Shaffell

8 ½ inch cuts boneless top loin pork chops (1 ½ lbs total)1 ½ tsp chili powder½ of a cored, fresh pineapple, sliced3 Tbsp cider vinegar3 Tbsp orange juice2 Tbsp olive oil1 Tbsp sugar1/3 of a small, green cabbage, cored and sliced (about 5 cups)½ of a red onion, thinly sliced1 small red sweet pepper, cut in strips

Sprinklechopswithsaltand1tsp.chilipowder.Forcharcoalgrill,cookchopsandpineappleonuncovered grill directly over medium coals 6 to 8 minutes, until chops are done (160° F), turning once.(Forgasgrill,preheat;reducetomedium.Grillchopsandpineapple,covered).Canalsobroilinindooroven.

Meanwhile, for chili slaw, in large bowl whisk together vinegar, juice, oil, sugar and remaining ½tspchilipowder.Addcabbage,onion,andsweetpeppers;toss.Seasonwithsaltandpepper.Servechopswithpineapplepiecesandslaw.

4 Servings

Calories 357Total Fat 12 gSat.Fat 3 gCholesterol 112 mgSodium 392 mgTotal Carbohydrates

20 g



Recipe for H

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42

Entrees3rd Place 2008

Pasta with EggplantKathleen Gustum

2 Tbsp olive oil1 medium onion, diced4clovesgarlic,finelychopped3 medium eggplants1 28-ounce can diced tomatoesFresh basil1 1-lb package whole wheat rotini noodlesSalt & pepperParmesan Cheese

Cookpastaaccordingtopackagedirections.Sliceeggplantintoroundslices.Sprinkleonesidewithsaltandallowtostandor15minutes.Turnoverandrepeat.Rinseeggplantandpatdry.Inalargeskilletovermediumheat,heatoliveoilandcookonionandgarlicforabout5minutes.Addeggplant,stirringgently.Cookfor8minutes,oruntilsomewhattender.Dumpincannedtomatoesandreduceheattosimmer.Addsaltandpepperandsimmeruntileggplantistender.Tossincookedpastaandchoppedbasil.GarnishwithshavedorshreddedParmesan.

DiabolosCarol Peavy

20-25 jalapenoslow-fat cream cheese (1 Tbsp on each jalapeno)12.5low-fatbaconstrips10 oz chicken breast

Marinate chicken breast in your favorite seasonings and Italian dressing(fat-free)foratleast1hr.Cutintopiecesthatwillfitintothesizeofjalapenosyouhave.Cutjalapenosinhalfandtakeseedsout.Thenspreadasmallamountofcreamcheeseinthebottom.Addapieceofchickenandwrapwithahalfasliceofbacon.Stickatoothpickinthemtoholdtogether.Theycaneitherbegrilledorbakedintheoven.Iprefergrilled.

20-25 Servings

Calories 301.5Total Fat 5.9gSat.Fat .5gCholesterol 0 mgSodium 145.8mgTotal Carbohydrates

62.5g


Nutrition Facts Per Serving(1 cup without parmaesan)

Calories 78Total Fat 4.7gSat.Fat 2.5gCholesterol 33.75mgSodium 146 mgTotal Carbohydrates

2.8g



Recipe for H

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EntreesSpring RollsJackie Cicora

3/4 cup cabbage1/4 small onion1/4 small red bell pepper1/2 to 3/4 cup cubed chicken1 Tbsp sesame oil2 tsp low sodium soy sauce9 wonton wrappers

Chopfirstthreeingredientsinablenderwithasmallamountofwater.Drainwellinacolanderandaddvegetablestofinelycubedchicken.Addoilandsauceandstirtogether.Separate a few wonton wrappers and lay them on a cutting board or large plate in rows (3 across and3down).Ninewontonsinall.Usingapastrybrushoryourfinger,brushwateracrossthetopanddowntherightsideofeachwonton(about1/2inchstrip).Placeateaspoonfulofthemixtureinthecenterofeach,foldthedrycorneroverthewetcornerandpresstogether,makingatriangle.Pullcornerstothetop,makingalittlepacket.Placepacketsonlightlygreasedcasseroleorwirerack1”apart.Continuefillingwontonsuntilmixtureisgone.Placecasseroleorwirerackinwokorskilletoverboilingwater,coverandsteamfor10minutes.Carefullyremoveandservewithsoysauce,plumsauceorChinesemustard.Canalsobechilledandservedcold.Freezeleft-overwontonwrappers.

9 Servings

Calories 53Total Fat 2 gSat.Fat .2gCholesterol 86.1mgSodium 76 mgTotal Carbohydrates

4.7g



Recipe for H

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EntreesChicken Soft TacosKristie Burns

This recipe is great because you can use chicken right out of the freezer - no thawing required!

4 skinless, boneless chicken breast (frozen)2 cans of rotel tomatoes1 pkt of taco seasoningTortillas - low fat, low carbLettuceFat free sour cream2% cheese - shreddedA crock pot

Combinetacoseasoningandroteltomatoesincrockpot.Placechickeninmixtureandcover.Putcrockpotonhighfor2hours,onlowfor6hours,oruntilchickenfallsapart.Serveintortillasandtopwithlettuce,cheeseandsourcream.

16 Servings (1 oz. chicken in each taco)

Asian Crunch SaladTeresa Hutka and Donna Heatherly

3 oz uncooked whole wheat spaghetti1/3 cup seasoned Nakano rice vinegar2 Tbsp Splenda3 Tbsp low-sodium soy sauce1 Tbsp olive oil1 tsp minced garlic½ cup chopped green or purple onions½ cup frozen baby peas¼ cup red bell pepper strips¼ cup chopped fresh cilantro12ozpkg.broccolislaw¼ cup chopped unsalted, toasted almonds

Breakpastainto3-inchpieces;cookaccordingtopkg,(omitsaltandfat).Drain.Combinevinegarandnext4ingredients(throughgarlic)inalargebowl.Addpasta,onions,andnext4ingredients(throughslaw)tovinegarmixture;tossgentlytocoat.Coverandchillatleast2hours.Topwithalmonds.

8 servings (¾ cup)


12.88g



Calories 126Total Fat 4.2gSat.Fat 0.6gCholesterol 9 mgSodium 430 mgTotal Carbohydrates

18.6g



Recipe for H

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EntreesChicken ParmigianaLisa Reeve

1 spray olive oil cooking spray1 lb uncooked, boneless, skinless chicken breast, thinly pounded (four 4-ounce pieces)2 large egg whites, lightly beaten½ cup dried bread crumbs1 Tbsp Italian seasoning½ tsp table salt or to taste1 tsp olive oil1 ½ cup canned tomato sauce½ cup shredded part-skim mozzarella cheese1 Tbsp grated Parmesan cheese

Preheatovento350°F.Coatan8-inchsquarepanwithcookingspray.Placeeggwhitesinashallowbowl.CombinebreadcrumbswithItalianseasoningandsalt;pourintoanothershallowbowl.Dipchickenineggwhites.Turntocoat.Dipchickeninbreadcrumbs;turntothoroughlycoat.

Coatalargeskilletwithcookingsprayandaddoil;heatovermedium-highheat.Whenhot,addchickenandcookuntillightlybrownedandnolongerpinkincenter,about4minutesperside.

Pour ½ cup of sauce into prepared baking dish; place chicken in dish and pour remaining sauce evenlyoverchicken.Sprinklewithcheesesandbakeuntilchickeniscookedthroughandcheeseisbubbly:about25minutes.

4 Servings

Calories 265Total Fat 9 gSat.Fat 4.3gCholesterol 90 mgSodium 352.5mgTotal Carbohydrates

14 g



Recipe for H

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46

EntreesEggplant LasagnaKimberyly Watson

2 eggplants1 ½ lbs ground turkey2 ½ cans of tomato sauce4 cups grated mozzarella cheese1 tbsp of minced garlic1 tsp season all1 tbsp dry oregano1 tbsp dry parsleySalt and pepper

Cookgroundturkeyandaddseasonall.Cookuntildone.Drainandreturntopan.Addtomatosauce,oregano,andparsley.Simmerfor10minutes.Meanwhile,peelandsliceeggplantlengthwiseabout½fingertipwide.Placeeggplantoncookiesheetandsprinklewithsalttoreleasewater.Letstandfor5minutes.Rinseundercoldwatertoremovesalt.Placeongrillandcookfor1minuteonbothsides.Layereggplant,meatmixtureandcheeseincasseroledish.Bakeat350degreesuntilcheeseismeltedthroughout.

8 Servings

Calories 280Total Fat 13.13gSat.Fat 6.09gCholesterol 123.58gSodium 322.31gTotal Carbohydrates

10.73g



Recipe for H

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EntreesMicrowave White Chicken ChiliKathleen Gustum

3 whole heads of garlic¾ tsp salt3 tbsp olive oil2 poblano peppers1 medium onion1 ½ lbs boneless skinless chicken (thigh or breast) - DICED2 tbsp taco seasoning2cans15.5ozGreatNorthernbeans–drained1 jar of salsa verde (16oz)

1.Sliceabout¼inchoffthetopofthegarlicheadstoexposethegarliccloves.Placegarliccutsideupinmicrowavesafebowlwithlid.Sprinklegarlicwith¼tspsaltanddrizzlewith2tbspofoliveoil.Coverwithlidandmicrowaveonhighfor3minutes.Setasidetocool.

2.Finelydicepeppersandonion.Combinepeppersandonioninamicrowaveableglasscoverabledish(suchasaninsertforaCrockpot).Addchickenandremaining1tbspoilandremaining½tspsalt.Mix.MicrowaveCOVEREDonHIGHfor4minutes;stirchickentoseparate.Coverandmicrowaveanadditional6-8minutesuntilchickeniscookedthoroughly.

3.Squeezecooledgarlicfromtheheadsintoabowlandmashupwithafork.Addgarlic,beans,tacoseasoning,andsalsaverdetothechicken/peppermixtureandmix.Recoverandmicrowaveonhighforanother7minutesoruntilcompletelyheated.

8 Servings - 1 cup each

Calories 230Total Fat 7 gSat.Fat 1.5gCholesterol 70 mgSodium 750 gTotal Carbohydrates

21 g



Recipe for H

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48

EntreesMexican Smothered Pork LoinsNancy Fleischhauer

5 1/4 inch or 3 oz pork loins (Season with garlic salt, pepper, powdered cumin and chili powder)1 Tbsp Extra Virgin Olive Oil1/2 bottle Old El Paso Med Taco Sauce1 poblano pepper seeded and chopped1 red pepper seeded and chopped3 jalapeno peppers seeded and chopped1 tsp salt1 tsp Masa Harina

BrowninExtraVirginOliveOil-1Tbsp.Removeandsetaside.Inthedrippings,sauté1 poblano pepper seeded and chopped, 1 red pepper seeded and chopped, 3 jalapeno peppers seededandchopped,and1tspsalt.SprinkleMasaHarinaoverthevegetables.Add1and1/2bottleOldElPasomediumTacoSauce.Returnchops,cover,andsimmer40minutesonlowtillforktender.

Serve with 1/2 cup Jalapeno Flavor Refried Beans & a cup of lettuce shreds topped by 1/4 guacamole.

5 Servings

Calories 167Total Fat 8 gSat.Fat 3.4mgCholesterol 0.4mgSodium 748.2mgTotal Carbohydrates

2.45g

Dietary Fiber .83gProtein 20.5g

Nutrition Facts Per Serving(without refried beans, lettuce and guacamole)

Recipe for H

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EntreesChicken Stir FryAnn Bostick

2T.Soysauce2T.Cornstarch1T.mincedfreshgingerrootor¾tsp.groundginger11/3c.Water4 Boneless/skinless chicken breasts, cut into strips 2T.cookingoil1c.Broccoliflorets1c.juliennedcarrots1c.slicedonion1c.choppedcelery1c.frozensnowpeasHot cooked rice (brown/wild/long grain)

Inasmallbowl,combinesoysauce,cornstarch,gingerandbouillon.Addwater,setaside.Inskillet/wokovermediumheat,cookchickenstripsin1Toiluntilnolongerpink(3-4minutes).Remove,keepwarm.Addremainingoiltoskillet/wok.Stirfryvegetablesuntilcrispandtenderabout4minutes.Stirsoysaucemixtureandaddtoskillet/wok,bringtoaboil.Addchickenbacktoskillet/wokandheatthrough.Serveoverrice.Enjoy!

12 Servings

Diet Coke ChickenCheri Coninx

4 skinless, boneless chicken breasts 1 cup catsup 1 can diet coke

Putchickeninanon-stickskillet.Pourcatsup&dietsodaoverchicken.Turnheattomediumhighandcookfor45minutes,stirringoccasionally.Cover,reduceheattosimmerandcookanother15-20minutes.Removelidandcooktillsaucethickens.VARIATIONS: Add dry onion soup mix, mushrooms, onions & peppers Add orange soda & ginger & garlicOptions:AdddietDr.PepperinsteadofcokeAdddietcokewithlime&salsaforMexicanflavorAdd BBQ sauce instead of catsup Use pork chops instead of chicken

4 Servings

Calories 461Total Fat 15 gCholesterol 65 mgSodium 1372 mgTotal Carbohydrates

54.3g




15 g



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EntreesCrock Pot Black Bean Turkey ChiliKayla Shelley

1T.oliveoil½ onion, diced 2 cloves garlic, minced 1 pound extra lean ground turkey 2 (15 ounce) cans black beans, undrained 1 (15 ounce) can dark red kidney beans, undrained 1 (28 ounce) can crushed tomatoes 1 small can green chilies (optional)½ yellow bell pepper, diced1½T.chilipowder1T.driedoregano1T.cumin1T.driedbasilleaves

Heat the olive oil in a large heavy skillet over medium heat; cook onion, bell pepper and garlic untiltender.Addturkeyandcook,stirring,untilmeatisbrown.Stirinbeans,greenchilies,tomatoes,chilipowder,cumin,oregano,andbasil.Placeentiremixtureinacrockpot,cookonlow/medfor6hoursorhighfor3-4hours.

8 Servings

Parmesan ChickenAnn Bostick

8 Boneless skinless chicken breasts 1 cup fat free mayonnaise ½ cup grated fat free parmesan cheese 2tsp.oregano1/8tsp.pepperpaprika,optional

Placechickeningreased3quartshallowbakingdish.Bakeuncoveredat400for20minutes.Meanwhile,combinemayonnaise,parmesancheese,oreganoandpepper.Spreadoverchicken.Sprinklewithpaprikaifdesired.Bake20minutesmore,untiljuicesrunclear.

8 Servings

Calories 520Total Fat 6.5gCholesterol 45 mgSodium 1818 mgTotal Carbohydrates

69 g




8 g

Dietary Fiber <1 mgProtein 24 g


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EntreesFlank Steak with Caramelized OnionsMonica Rhymes

1T.butter2 large red onions, halved lengthwise and thinly sliced 1 red or green bell pepper, cut into thin strips ½tsp.driedsage½tsp.driedoregano1¼to1½poundbeefflanksteak¼ tsp salt 1T.freshlygroundblackpepper4,7-inchflourtortillas,warmed1, 15-ounce can black beans, rinsed and drained, warmed

Meltbutterinlargeskilletovermediumheat.Addonions;coverandcook,stirringoccasionally,untiltender,about7min.Addbellpepper,sage,andoregano.Stirringconstantly,cook,uncovered,overmed-highheatfor4to5minutes.untilonionsaregoldenandpeppersarecrisp-tender.Preheatagrillpanovermed-highheat.Trimfatfromsteaks.Rubwithsaltandblackpepper.Grill8to12minutes.formediumrareor12to15minutesformedium,turningonce.Toserve,thinlyslicesteakdiagonallyacrossthegrainandtopwithonionmixture.Servewithwarmtortillasandblackbeansontheside.

6 Servings


53 g



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EntreesHerb Roasted Chicken and VegetablesKaty Denakes

1 whole chicken (about 4 1/2 pounds) 1T.koshersalt1 large lemon cut in half 6 cloves garlic, divided 6T.extravirginoliveoil2tsp.finelychoppedoregano2tsp.finelychoppedparsley2tsp.finelychoppedrosemarySalt and freshly ground pepper, to taste 1 red bell pepper 1 green bell pepper seeded and cut into 2 inch chunks 1 medium onion, peeled and cut into wedges 8 ounces ready to eat, baby cut carrots 1 pound small new red potatoes cut in halves

Preheatovento375degrees.Rinsechicken,removeexcessfatandpatdry.Setthechickenintoalargeroastingpan.Sprinklethecavitywithkosheralt,andstuffwithonelemonhalfand3clovesofgarlicthathavebeenlightlycrushed.Finelychoptheremainingthreeclovesandcombinewiththeoliveoil,juiceofremaininghalfoflemon,oregano,parsleyandrosemary.Drizzlehalftheoilmixtureoverthechickenandreservetherest.Sprinklechickenwithsaltandpepper.Bakechicken for 30 minutes at 375 degrees, basting once, and then place bell peppers, onion, carrots andpotatoesaroundthechicken.Drizzlevegetableswithremainingoilmixtureandcontinuebakingfor45minutes,bastingoccasionally.

4 Servings


41 g



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EntreesInstant SoupLauri Kristinek

1lb.frozenmeatballs1 (14 oz) can diced tomatoes w/balsamic vinegar, basil and olive oil 1(1lb.4oz)pkg.refrigerateddicedpotatoeswithonions1 (14 ½ oz) can beef broth 1pkg.frozenItaliangreenbeans

Combinethemeatballs,tomatoes,potatoesandwaterinlargesaucepanordutchoven.Bringtoboilovermediumhighheat.Reduceheattomediumandsimmer,covered,stirringoccasionallyuntilmeatballsarehot(12-15minutes).Stiringreenbeansandcook6-8min.more.SinceIusefresh potatoes and onions I cook them in enough water to boil them, then add the can of tomatoes, brothandmeatballsandgreenbeansandcook15minsmore.IfIusecansofgreenbeans,IputtheminlastafterIcookeverythingfor15minutes.Thisisarecipeyoucanaddotherthingsthatyoulikeanditwillbeok.ENJOY!

6 Servings

Leek – Potato SoupChristine McCormick, RN

1 bundle of leek (typically 3 per bundle) 2 medium size baking potatoes 1 Knorr vegetable broth cube

Cut the green part of the leek about 2 inches from the white sectionanddiscardthegreenpart.Trimtheendwiththerootsanddiscard.Cuttheleeklengthwiseandthensliceinabout1/2inchslices.Rinsewellinwater(dirttendstobecaughtbetweenthelayers).Peelanddicethepotatoes.Placethepreparedleekandpotatoesinacrockpotwith3cupsofwater.Cookonlowheatovernightoruntilthepotatoesareniceandsoft.Place1/3ofthesoupinablenderandblendslightly.Mixtheblendedpartwiththerest(togiveitathicker,creamiertexture).Seasontotasteandserve.

4 Servings


27 g




48 g



Recipe for H

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EntreesSpeedy ChiliBetty Brown

1½lbs.leangroundbeef/turkey2 small onions chopped ½ cup chopped green pepper 1tsp.mincedgarlic2 cans kidney beans rinsed and drained 2 cans (14 ½ oz cans) stewed tomatoes 1 28 oz can crushed tomatoes 1 bottle beer or nonalcoholic beer 1 6 oz can tomato paste ¼c.chilipowder¾tsp.oregano½tsp.hotpeppersauce¼tsp.sugar¼tsp.salt¼tsp.pepper

In a large pot, cook beef, onions, green pepper and garlic over medium heat until meat is no longerpink.Drain.Addremainingingredients,bringtoaboil.Reduceheat,simmeruncoveredfor10minutes.

15 Servings

Turkey BurgersAnn Bostick

1lb.extraleangroundturkeybreastEgg substitute equal to 1 egg ¼c.Drybreadcrumbs(wholewheat)1 tsp steak sauce 1 tsp spicy brown mustard ¼tsp.driedthyme¼tsp.pepper4 whole wheat hamburger buns Lettuce leaves Tomato slices

Inbowl,combinefirstseveningredients.Forminto4patties.Grilluntilnolongerpink.Serveonhamburgerbunswithlettuceandtomato.

4 Servings

Calories 154Total Fat 5 gDietary Fiber 4 g



37 g



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EntreesVegetarian ChiliLynn Azuma

1 onion1 red pepper 1 green pepper ½T.oliveoil2 garlic cloves 1T.cumin1T.chilipowder1 can black beans 1 can dark red kidney beans 1 can diced tomatoes 1 cup frozen corn

Diceonion,redpepperandgreenpepper.Heatsaucepanandadd1/2Toliveoil.Sautegarlic(pressed),onions,andpeppersfor5minutesoruntilsoft.Addspicesandstir.Drainbeansandadd.Addcanoftomatoeswithjuice.Stirandsimmerfor15minutes.Addcornandsimmerforadditional5minutes.Quick,easyanddeliciousasisoroverrice.

4 Servings

Asian Chicken K-bobsMonica Smucker

1 ½ lb chicken breast1 green bell pepper1 red bell pepper¾ cup red wine vinegar¾ cup reduced sodium soy sauce6 garlic cloves, minced1/3 cup sugar ½ tsp. salt1 tsp. pepperPineapple ringsDipping Sauce: 3 garlic cloves, minced, 1 tsp hot pepper sauce, ½ cup red wine vinegar

Skewer chicken and peppers, and place in marinade of vinegar, soy sauce, garlic, sugar, salt and pepper. Marinade for 2-4 hours, drain and add pineapple (optional). Grill until cooked thoroughly. Serve kabobs with dipping sauce.

4 Servings


13.8g




53 g



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EntreesVegetarian Fiesta TostadasStaci Taylor

4 corn tortillas 1 can of black beans, drained and rinsed 1 small can of corn, drained and rinsed 1 jalapeno diced 1 tomato, diced and seeded 1 cup plain non-fat yogurtLime ½ tsp. honey lettuce, shredded 1 small can of sliced black olives

Place tortillas on a baking sheet and bake until crispy at 350. Remove and transfer to plates. In a bowl combine beans, corn, jalapeño, and tomato. Squeeze lime juice over the mixture and add 1/2 teaspoon of honey. Stir mixture and spoon mixture (either chilled or heated) evenly divided between the tortillas. Top with lettuce and olives. Drizzle cilantro sauce (about 1 teaspoon per tostada) over each tostada. Garnish with cilantro sprig. Serve immediately.

For cilantro sauce: 1 cup plain non-fat natural yogurt, handful of fresh cilantro, pinch of salt fresh pepper, to taste tabasco sauce, a few dashes, 1 teaspoon of barbeque sauce. Blend ingredients in blender until smooth. Cover and chill.

4 Servings


46 g



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EntreesHoney Mustard Bacon Swiss ChickenSarah Smith

1,4oz.boneless,skinlesschickenbreast(cooked)Swiss cheese (sliced) Bacon (cooked)Low Fat Miracle Whip ½ cup honey 1/3 cup spicy mustard ¼ cup Guacamole* Bread of choice**

Overwarmchickenbreast,addbacon,cheeseandhoneymustard.Foraddedflavorsaddguacamoleovertop.Youcanserveasasandwichonabunofyourchoice,orIliketoeatthis(with no bread) and a side of sautéed squash, zucchini, and purple onion! To make, in sauté pan I add squash, zucchini, and purple onion small amount of butter, garlic powder or salt, and McCormick’ssteakseasoning.Icookuntilvegetablesarealittlesoft.

4 Servings

Calories 520Total Fat 20 mgCholesterol 95 mgSodium 1090 mgTotal Carbohydrates

54 g



Recipe for H

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Super Sides1st Place 2008

Grilled Shrimp-Stuffed TomatoesKathleen Gustum

8 medium tomatoes2 Tbsp olive oil1 cup shredded Jalapeno Jack Cheese2 cups peeled and chopped Wild Gulf Brown Shrimp½ cup chopped fresh cilantro1 teaspoon Seafood Seasoning Blend

Cuttomatoesinhalf,scoopoutpulpandsetitaside.Brushoutsideoftomatoeswitholiveoil.

Combine pulp, cheese, shrimp, cilantro, and seafood seasoning in a bowl and toss to coat ingredients.

Stuff each tomato with ¼ cup of the mixture and set on a vegetable grilling rack coated with nonstickcookingspray.

Preparecharcoalorgasgrillforcooking(375°F).Placetomatoesongrill,closelid,andgrillfor5to8minutesoruntilshrimpiscookedandcheesemelts.

8 Servings

Calories 130Total Fat 9 gSat.Fat 3.5gCholesterol 50 mgSodium 210 mgTotal Carbohydrates

6 g


Nutrition Facts Per Serving(One serving = 2 tomato halves)

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Super Sides2nd Place 2008

Potato Salad with Horseradish DressingJulene Hollenkamp

A perfect tangy side for sweet barbecued meats and chicken; use the larger amount of horseradish ifyoulikealittlekick.Makethesaladatleast2hoursaheadtoallowtheflavorstoblend.

1 ½ pounds red potato1/3 cup fat-free mayonnaise1 ½ Tbsp cider vinegar2-3 tsp prepared horseradish¼ tsp seasoned saltFreshly ground pepper to taste1 cup halved grape or cherry tomatoes½smallsweetonion,finelychopped2celerystalks,finelychopped

Cook the potatoes in a large pot of boiling water just until tender, 15-25 minutes depending on size.Drainandcoolcompletely.

Combine the mayonnaise, vinegar, horseradish, salt, and pepper in a large nonreactive bowl; add thepotatoes,tomatoes,onion,andcelery.Gentlytosstocoat.Coverandrefrigerateatleast2hoursandupto1day.

Makes 6 servings.

Calories 107Total Fat 1 gSat.Fat 0 gCholesterol 1 mgSodium .189mgTotal Carbohydrates

25 g


Nutrition Facts Per Serving(1/2 cup):

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Super Sides3rd Place 2008

Cabbage and PotatoesKimberly Watson

1 head of cabbage2 cups of diced potatoes1 small onion2 tbsp of minced garlic½ tsp of season all½ tsp of pepper

Cutandwashcabbage,setaside.Cutonionintoringslices.Inalargestockpot,addallingredientswith¼cupofwater.Simmeronmed/lowfor20-30minutesoruntilcabbageandpotatoesaredone.

6 Servings

BLT Potato SaladLisa Reeve

8 large red potatoes1 lb Jennie-O extra lean turkey bacon1 large white onion, chopped1 cup light mayo1 cup fat free sour cream3 Tbsp skim milk2 ½ cup shredded lettuce2 large tomatoes chopped2 cup Fat free shredded cheddar cheese

Washandboilpotatoesuntiltender.Cool.Chop&cookbaconandoniontogetherinpanusingfat-freecookingsprayuntilbaconiscrispy.Mixlightmayo,sourcream,andmilk.Separatelymixpotato,andonion/baconmixture.Addmayomixtopotatomixandtossinto13x9”panorotherservingdish.Refrigerate3hours.Servetoppedwithlettuce,tomatoesandshreddedcheese.

8 Servings

Calories 38Total Fat .33gTotal Carbohydrates

8.42g

Protein .33g

Nutrition Facts

Calories 353Total Fat 4.4gSat.Fat 4.05gCholesterol 30 mgSodium 565 gTotal Carbohydrates

38.1g



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Super SidesBaked Sweet OnionJackie Cicora

1 large sweet onion, cut in eighths1 pat butter or margarine1 tsp beef bullion granules

Placecutuponioninsmallcasserolewithlid.Addbutterandbeefbullion.Coverwithlid.Bakeinmicrowaveatfullpowerfor2-3minutesorasneededuntilonioniscooked.Serveassidedish.

2 Servings

Oven Roasted VegetablesCheri Coninx

1 medium zucchini 1 medium summer squash 1 medium red bell pepper1 medium yellow bell pepper 1lb.freshasparagus1 red onion, chopped 3T.extravirginoliveoil1tsp.salt½tsp.blackpepperdash of garlic powder to taste

Preheat oven to 450 degrees Cut zucchini, summer squash, red pepper, yellow pepper and asparagusintobite-sizepieces.Putallvegetablesinalargeroastingpanandtosswithoil,salt,pepperandgarlic.Spreadinsinglelayer.Roastfor30min.,stirringoccasionallyuntilvegetablesarelightlybrownedandtender.VARIATIONS:Userootvegetablessuchassweetpotato,carrots,rutabaga,turnipsetc.

4 Servings

Calories 52Total Fat 2.26gSat.Fat 2 gCholesterol 15 mgSodium 980 mgTotal Carbohydrates

8 g

Dietary Fiber 1.5gProtein .45g



8.4g



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Super SidesShoe Peg Corn SaladSheryl Wolske

1 cup chopped carrots 1 bell pepper, chopped 1 cup chopped celery ½ cup diced onion 1 can Shoe Peg corn 1 can black beans, drained 1 can black eyed peas 1tsp.celeryseed1 cup sugar ¾ cup vinegar ½ cup Wesson oil Salt and pepper to taste

Chopcarrots,bellpepper,celery,andonionveryfine.Mixwithcorn,blackbeans,andblackeyedpeas.Inasmallpan,mixceleryseed,sugar,vinegar,oil,salt,andpepperandbringtoaboil.Pourovervegetablesandrefrigerateovernight.

4 Servings

Sweet Potato and Apple CasseroleMonica Rhymes

2 medium sweet potatoes 1½T.unsaltedbutter,softened¼tsp.groundcinnamon¼tsp.groundginger1/8tsp.groundallspice3 Granny Smith apples, peeled, coed and cut into ½ inch rings 2T.maplesyrup

Preheatovento350degrees.Placethesweetpotatoesonapiece of aluminum foil and roast until they can be easily pierced withafork,about1hour.Letcoolslightly.Trimtheendsandpulloffthepeels;sliceinto1/2inchrounds.Butterasmall(31/2quart)casseroledishwithhalfthebutter.Inabowl,stirtogethercinnamon,gingerandallspice.Arrangehalftheappleringsandsweetpotatoroundsinalternatinglayersinthedish;sprinklewithhalfthespicemixtureandhalfthemaplesyrup.Layerintherestoftheapplesandsweetpotatoes,endingwithapples.Sprinklewithremainingspices,drizzlewithremainingsyrup;dotwiththerestofthebutter.Coverandbakeuntilapplesareverytender,about45minutes.

2 Servings

Calories 175Total Fat 4.5gCholesterol 0 mgSodium 21 gTotal Carbohydrates

35 g



Calories 219Total Fat 10 gCholesterol 0 mgSodium 302 gTotal Carbohydrates

22 g



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Super SidesSweet Potato BakeBetty Brown

6Lg.sweetpotatoes3T.butter1 can (8 oz) unsweetened pineapple, crushed, drained 1/2 cup dried cranberries, divided 1/3 cup orange juice3/4tsp.salt2/3 cup Miniature marshmallows 1/3 cup Chopped pecans

Scrubandpiercesweetpotatoes.Bakeat400°Ffor45-55minutesoruntiltender.Cutpotatoesinhalf,scoopoutpulpandplaceinlargebowl.Stirinbutteruntilmelted.Stirinpineapple,¼cupcranberries,orangejuiceandsalt.Transfertoa11x7bakingdishcoatedwithcookingspray.Coverandbakeat350°Ffor30minutes.Uncover,sprinklewithmarshmallows,pecansandremainingcranberries.Bake8-10minuteslonger.

12 Servings

Texas Twist Sweet PotatoesKaty Denakes

2T.lowfatmargarine1c.slicedonion6 medium sweet potatoes, Peeled and cut into 1-inch pieces (about 3 pounds) 2T.dijonmustard2T.honey½tsp.pepper2c.fatfreechickenbroth

Meltmargarinenalargesaucepanovermediumheat.Addonionandsweetpotatoes.Sautefor5minutes.Addmustardandremainingingredients;bringtoaboil.Cover,reduceheat,andsimmer20minutesoruntilsweetpotatoesareverytender.Placesweetpotatomixtureinfoodprocessor;processuntilsmith.

2 Servings


25 g




22 g



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Super SidesUncle Bills Cranberry RelishJoyce Juan

1 lb fresh cranberries 1 large orange 2-3T.turbinadosugarOptional: 1cupfreshorrehydratedJamaica(hibiscusflowers)

Peel,segment,andseedoranges.Coarsechopall3 (or 4) ingredients on low speed with a blender, foodprocessor,orbyhand.

2 Servings

Cucumber SaladSarah Smith

1 bag large elbow noodles, cooked 1 cup low fat Miracle Whip 2cucumbers,peeledandsliced.2tsp.seasoningsalt1tsp.salt1tsp.pepper

Inalargebowladdallingredientsandmixwell.Letchill.Serve.

2 Servings


49 g



Calories 160Total Fat <1 gCholesterol 0 mgSodium 11 mgTotal Carbohydrates

39 g

Dietary Fiber 5 gProtein <1 g


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Super SidesCalifornia BakeMonica Smucker

1bagfrozenCaliforniaBlend(broccoli,cauliflower,carrots)1 can reduced-fat cream of chicken soup1 cup cheddar cheese1 package reduced fat Ritz crackersSalt & pepper to taste

Cookvegetablesinboilingwateruntilparboiled,thenputinagreasedbakingpan.Addsaltandpeppertotaste.Mixsoupandcheese,andlayerovervegetables.Mix1TmeltedbutterandpackageofcrushedRitzcrackersandsprinkleovertop.Bakeat350for30minutesoruntilbubbly.

2 Servings

Festive Green BeansAnn Bostick

1 lb Fresh green beans 1/2 cup water 1/2tsp.salt1/4tsp.pepper1/2tsp.garlicpowder1/3 cup Mexican stewed tomatoes

Cut beans into 2 inch pieces, place in sauce pan, add water andsalt,bringtoboil.Simmer15minutesuntiltender,drain.Addpepper,garlic,andtomatoes.Heatthroughandserve.

4 Servings


11 g




27 g



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Super SidesHerbed Sweet PotatoesMonica Smucker

4sweetpotatoes,peeledandsliced.3T.oliveoil2 garlic cloves, minced, Kosher salt, red pepper, thyme to taste

Combine all ingredients and place potato slices in single layerina9x13pan.Bakeat450°Ffor35minutesoruntilslightlybrownedandtender.Garnishwiththymesprigs.

4 Servings


24.5g



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Happy Healthy Holidays1st Place 2008

Oatmeal BakeTeam Name: Footloose Finance FriendsTeam Members: Jenelle Van Matre, Janisue Zajicek, Gayle Farrow, Camille Martens

Mix:3 cups old fashioned Oats1/3 cup Splenda brown sugar2 tsp baking powder2 tsp cinnamon (or more)Heaping 1/2 tsp salt1/3 cup chopped nuts ½cupraisins(ordatesordriedcranberriesor…..)

Add:2 2/3 cup 1% milk 3Tbspgroundflaxseed(or2Tmeltedbutter,eithercanbeomittedwithoutaffectingoutcome)2 eggs (or equivalent egg substitute)

Mixdryingredients,thenstirinremainingingredients.Maybebakedin29-inchpieplatesor9x13pan.Spraypan(s)lightlywithcookingspray,thenaddmixture.Bakeat350degreesfor30-40minutesoruntilset&lightlybrownontop.

Cutinwedgesorsquaresandserve.Maybeservedhotoratroomtemperature;reheatsnicelyinthemicrowave.Bakeahead&havebreakfastreadyinseconds.

12 Servings

Nutrition Facts (perserving)(Usingeggs,flaxseed,andraisins)Calories 185Total Fat 5.9gSat.Fat 0.4gCholesterol 16.7mgSodium 150 mgTotal Carbohydrates

28.2g


Recipe for H

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Happy Healthy Holidays2nd Place 2008

Fruit Salsa with Tortilla ChipsPhyllis Johnson

To make Chips:Eight to Ten Flour Tortilla Chips1/4 cup sugar 2 Tbsp brown sugar1 tsp cinnamonCanola oil spray or Pam spray

Combinesugarsandcinnamon.Sprayindividualtortillashellswithcanolaoiloroliveoil.Sprinkleeachtortillashellwiththecombinedsugar–cinnamonmixture.Verylittleisneeded,justtolightlysweetentheshell.Cuteachtortillashellintoeightequalparts.Placetheseonacookiesheetandbakeat450degreesfor5-minutes.Removefromovenandletcool.Thesewillhavetobestoredinanairtightcontainertomaintaincrispness.

Fruit Salsa:1cupfinelychoppedorshreddedpineapple1/2 cup chopped mango1 cup chopped fresh strawberries1Tbspfreshmintleaves,finelychopped1 Tbsp fresh lime juiceOptional:1smalljalapeno,(2-inchinlength)finelychopped,seedsremoved.

Tossallingredientstogetherandchillone(1)hour.

Approximately 16 Servings at four chips per serving. Nutrition Facts Per Serving(4 chips with ¾ teaspoon salsa)Calories 76Total Fat 0.2gSat.Fat 0 gCholesterol 0 mgSodium 12.64mgTotal Carbohydrates

18.25g


Recipe for H

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Happy Healthy Holidays3rd Place 2008

Pumpkin BreadJackie Cicora

2 ¾ cup splenda2/3 cup oil 1/3 cup applesauce2 eggs beaten1/3 cup non-fat plain yogurt1 16 ounce can pumpkin3½cupflour2 tsps baking soda2 tsps salt1 tsp baking powder1 tsp nutmeg1 tsp allspice1 tsp cinnamon½ tsp ground cloves2/3 cup water1cupraisins(plumpwithabitofwaterinthemicrowavefirst)

Creamsugar,oilandapplesauce.Addeggs,yogurt,pumpkinandmixwell.Addflourcupbycupalongwiththerestoftheingredients.Mixwell.Pourinto2well-greasedandflouredloafpans(9x5).Bakeat350degreesforabout1½hours.Testwithtoothpickat55minutes.Letstandfor10minutesbeforeremovingfrompan.Makes2loaves.

This recipe is adapted to lower the fats and is originally from the Best Recipes From the Backs of Boxes, Bottles, Cans and Jars.

Approximately 10 servings.

Nutrition Facts Per ServingCalories 281.6Total Fat 2.49gSat.Fat .74gCholesterol 43.16gSodium 4235.4mgTotal Carbohydrates

58.57g


Recipe for H

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70

Happy Healthy HolidaysRockfish Seafood Grill’s AWARD WINNING MEXICAN SHRIMP MARTINILisa Reeve

FOR EACH SERVING: 6oz.ofMexicanShrimpMartiniCocktailSauce(recipefollows)15 medium boiled shrimp, peeled and chilled1tspblackeningspice(addtodesiredflavor)1 lime wedge 2 sprigs cilantro, without stems

Placethesauce,shrimp,seasoning,andtequilasauceinaBartender’smetaltumbler.Squeezethejuicefromthelimewedgeintothetumblerandcoverthetopwithatightfittinglidorglass.Shakelikeyou’remakingarealmartini.

Whenthoroughlymixed,pourintoaservingglass.Placetheglassonaplateandarrangetheshrimparoundthebaseoftheglass.Garnishwiththecilantrosprigs.

Prepare Cocktail Sauce (approximately 6 servings):1 cup Roma tomatoes, chopped 1/4-inch1 cup yellow jumbo onion, chopped 1/4-inch3/4 cup Heinz ketchup1/2 cup cold water1/4cupcilantro,choppedfine6 tbsp avocado, chopped 1/2-inch chunks1 tbsp red Tabasco sauce1 tbsp green Tabasco sauce1/2tbspjalapenopepper,choppedfineanddeseeded1/4 tbsp Worcestershire sauce1/4 tbsp Cajun chef hot sauce2 tsp lime juice, fresh squeezedCombine all ingredients in a large bowl; mix well and chillforatleast2hours.

6 servings.

Nutrition Facts Per ServingCalories 159Total Fat 3.5gSat.Fat 0 gCholesterol 167.1mgSodium 573.1mgTotal Carbohydrates

14.6g


Recipe for H

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Holidays

71

Happy Healthy HolidaysButternut Squash with Barley StuffingKaty Danekas

1 pound Butternut squash 1T.extravirginoliveoil1 cup diced red bell pepper ½ cup thinly sliced green onions 1 (10 ½ oz) can fat free chicken broth 1½tsp.rubbedsage¾ cup uncooked pearl barley 2T.choppedfreshparsley½tsp.salt1/8tsp.pepper½ cup (2 ounces) shredded part skim mozzarella cheese

Preheatovento350°F.Cuteachsquashinhalflengthwise,anddiscardseedsandmembranes.Placesquash,cutsidedown,onbakingsheet,andbakeat350for35minutesoruntiltender.Cooltotouch.Scoopoutpulp.Leavinga½inchshell.Mashpulptomeasure2cup;setaside.Heatoilinalargesaucepanovermediumheatuntilhot.Addbellpepperandonion;sauté15minutes.Addbrothandsage;bringtoaboil.Stirinbarley;returntoaboil.Cover,reduceheat,andsimmer15minutes.Uncover;cook10minutesoruntilmostofliquidisabsorbed.Removefromheat;stirinmashedsquash,parsley,salt,andpepper.Dividemixtureevenlyamongsquashhalves.Placeonabakingsheet;bakeat350for15minutes.Sprinkleevenlywithcheese;backanadditional5minutesoruntilcheesemelts.Greatforanyvegetariansyourfamilymighthaveoverfor the holidays!

4 Servings


45 g


Recipe for H

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Holidays

72

Happy Healthy HolidaysCinnamon-Apple CakeKaty Danekas

1 ¾ cups splenda, divided ½ cups low fat margarine, softened 1tsp.vanilla6oz.fat-freecreamcheese,softened2 Large eggs 1½cupsall-purposeflour1½tsp.bakingpowder¼tsp.salt2tsp.cinnamon3 cups chopped peeled Rome Apple Cooking Spray

Preheatovento350°F.Beat11/2cupsplenda,margarine,vanilla,andcreamcheeseatmediumspeeduntilwell-blended(about4minutes).Addeggs,1atatimebeatingwellaftereachaddition.Inanotherbowl,combineflour,bakingpowder,andsalt.Addflourmixturetocreamedmixture,beatingatlowspeeduntilblended.Combine1/4cupsplendaandcinnamon.Combine2tablespoonscinnamonmixtureandappleinabowl,andstirapplemixtureintobatter.Pourbatterinto an 8-inch spring form pan coated with cooking spray, and sprinkle with remaining cinnamon mixture.Bakeat350°Ffor1hourand15minutesoruntilcakepullsawayfromthesidesofpan.Coolthecakecompletelyonawirerack,andcutusingaserratedknife.Note:youcanalsomakethiscakeina9-inchsquarecakepan.Justreducethecookingtimeby5minutes.

12 Servings


23 g


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Holidays

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Happy Healthy HolidaysCranberry SaladAnn Bostick

1 Bag Cranberries Handful cilantro Jalapenos (no seeds for mild) Juice and zest of 1 lime 1 cup Splenda

Chop cranberries, cilantro, jalapenos and onions to desired consistency.Addlimejuice,zestandsplenda.Mixwell.Letsetovernight.Serveoverfat-freecreamcheesewithcrackersorwithturkey.

8 Servings

Go GreenShannon Trim

1handfilledwithfreshgreenveggiesorGreenVegpowder1 banana 4 strawberries 1 orange ½ cup of crushed ice

This is a great way to start the day!!!!!

Blendonmediumblendoruntilallthegreenisliquid.Pour into a large drinking glass and enjoy!

8 Servings

Nutrition Facts Per ServingCalories 90Total Fat <1 gCholesterol 0 mgSodium 0 mgTotal Carbohydrates

20 g

Dietary Fiber 5 gProtein <1 g


56 g


Recipe for H

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Holidays

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Happy Healthy HolidaysHoliday Beans with CranberriesCheri Coninx

1lb.frozencutgreenbeans1tsp.gratedorangerind½ cup dried cranberries or fresh cranberries 2T.honey¼ cup bacon bits (homemade are best)

Cookbeanstotendercrisp,addingorangepeelbeforecooking.Drain.Stirincranberriesandhoney.Topwithbaconbitsandheat through (if using fresh cranberries, wait until they start topop).

4 Servings

Holiday Fruit SaladJoyce Juan

½ pound fresh cranberries 2 large navel oranges 1 large grapefruit 2 medium red apples (Red Delicious preferred)1 green apple 1 Bartlett pear 1 small can crushed pineapple in juice 1 lemon for juice optional: cinnamon, nutmeg

Chopcranberrieswithblenderorfoodprocessoruntiltheybecomesmall,chunkybits.Peel,segment,andcutorangesandgrapefruitintobite-sizepieces.Cutapplesandpearintobite-sizepieces,leavingtheskinonforfiberandcolor.Dipapplesandpearintosomewaterwithlemonjuicetokeepthemfromturningbrown.Drainpineapple.Mixallthefruitstogetherinalargebowluntilitlookscoatedincranberryandpineapple.Optional:sprinklecinnamonornutmegforsomemoreholidayflavor;useorangeorlemonzestforsomeaddedappeal.Summerversion:substitutepeachesforcranberriesforasummerfruitsalad.

8 Servings


24 g


Nutrition Facts Per ServingCalories 92Total Fat <1 gCholesterol 0 mgSodium 2 mgTotal Carbohydrates

27 g


Recipe for H

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Holidays

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Happy Healthy HolidaysPam’s Cranberry SalsaPamela Bridges

1 package fresh cranberries 1 bunch green onions with tops Half cup chopped cilantro 1 large scallion Jalapeno to taste¾ cup of sugar on ½ cup chopped pecans Options:Pepper jelly can be added in place of jalapeños,Lessensugaramounttoonehalfcup.

Putallingredientsinfoodprocessorandchoptoafineconsistency.Formaballfromcreamcheeseandpourmixtureoverit.Serveandspreadoveryourchoiceofcrackers.It’sreallygoodonRitz!Everyonelovesthisone.Greatasanappetizerbeforeameal,foraChristmaspartyorjust anytime!

12 Servings

Stuffed French toastMonica Rhymes

1/2 cup fat-free cream cheese 2T.plus½c.strawberryjam8, 1-inch slices French bread 2 egg whites 1 egg, slightly beaten 3/4 cup fat free milk 1/2tsp.vanillaextract1/8tsp.applepiespicenonstickcookingspray

Combinecreamcheeseand2Tbs.jam.Makeaslitineachsliceofbreadtoformapocket;filleachwith1Tbs.ofcreamcheesemixture.Inasmallbowlcombineeggwhites,egg,milk,vanillaandapplepiespice.Lightlycoatanonstickgriddlewithcookingspray;heatovermediumheat.Dipbreadintoeggmixture,coatingbothsides.Placeslicesonthehotgriddle.Cookabout3minutesoruntilgoldenbrown,turningonce.Meanwhileinasmallsaucepanheatthe1/2cupjamuntilmelted.PouroverFrenchtoast. 8 Servings


9.6g



48 g


Recipe for H

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Happy Healthy HolidaysTasty Green Bean CasseroleVictoria Harlan

2 cans of french style green beans 2 cans of reduced fat cream of mushroom soup 2 cans of water chestnuts 2 cans of frenchs fried onions 2 cans of extra mushrooms or can use 1/2 a carton of fresh mushrooms 1 small wedge of real parmesan cheese red pepper seasonings, pizza topping peppers, rosemary seasonings, parsley, pepper, garlic salt

Mixthegreenbeans,waterchestnuts,extramushroomsanddistributeevenlyincasseroledish.Sprinkletheredpepper,rosemary,parsley,pepper,andgarlicsaltlightlyandevenly.Distribute1canoftheFrench’sfriedonionsevenlyinthecasseroledish.Thenpoorthereducedfatcreamofmushroomsoupovercasseroleevenly.Again,lightlyandevenlysprinkleredpepper,rosemary,parsley,blackpepper,andgarlicsaltoverthereducedfatcreamofmushroomsoup.Pre-heatovenfor350degrees.Placecasseroleinovenfor20minutesoruntilreducedfatcreamofmushroomsoupisbubbling.TakeoutofovenandplacelastcanofFrench’sfriedonionovercasseroleevenly.

8 Servings


16 g


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