Grapedillas
1 Whole wheat tortilla, 7 inch
3 T. Sliced
cooked lean turkey, cut in strips
3 T.
Shredded low fat Jack cheese
3 T.
California seedless grapes, halved
2 T. Salsa
Spray an 8-inch skillet with cooking spray. Heat pan over medium heat. Place tortilla in skillet, top with
turkey, cheese and grapes. Cook
2 minutes, fold in half. Cut in
half and serve warm.
Makes 1 serving.
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Nutrition Information per serving:
210 calories; 8 g fat; 28 g carbohydrates;35 mg
cholesterol; 750 mg sodium;
14 g protein; and 3 g fiber.
Citrus Zest Fruit Salad
20 oz. Pineapple
chunks 1 Orange
2 c. Red
grapes, seedless 1
c. Vanilla low-fat
yogurt
1 Green
pear (or red apple) cored, cubed 1t. Orange zest
1 Banana,
sliced ½
c. Strawberries, sliced
½ c. Granola,
low-fat
Drain pineapple chunks and combine with grapes, pear,
orange, banana, and strawberries in medium bowl. Stir yogurt and orange zest into fruit mixture and top with
low-fat granola.
Makes 12 ½-c. servings.
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Nutrition Information per serving:
100 calories; 1 g fat; 24 g carbohydrates; 0 mg
cholesterol; 20 mg sodium;
2 g protein; and 2 g fiber.
Classic Pear Crisp
2 cans Pears,
drained
¼ c. Brown
sugar
1T. All-purpose
flour
¼ t. Cinnamon
Topping:
¼ c. All-purpose
flour
¼ c. Whole
wheat flour
¾ c. Rolled
oats
½ c. Brown
sugar
¼ c. Butter,
or trans fat free margarine, melted
Place pears in an 8” baking dish. Stir in ¼ cup of brown sugar with 1T.
of flour and the cinnamon. Stir
the flour, rolled oats and ½ cup brown sugar in small bowl and slowly stir in ¼
cup melted butter. Spread over
pear mixture. Bake at 350 degrees
for 25 minutes or until topping is golden brown.
Makes 6 1-cup servings.
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Nutrition Information per serving:
330 calories; 8 g fat; 0 mg cholesterol; 95 mg sodium; 63
g carbohydrates;
4 g fiber; and 3 g protein.
Beans 101
3 c. Pinto
beans
½ Onion,
small, diced
1 ½ T. Chili powder
2 t. Black
pepper
12 c. Water
10-15
Sliced Jalapenos (optional)
Salt to taste
Wash and sort 3 c. of pinto beans. Discard any stones. Place beans in a crock-pot and fill
with 12 c. of water. Place small
diced onion and jalapenos in slow cooker.
Add 1 1/2 T. chili powder and 2 t. of black pepper. Cook on high for 1 hour then turn down
to low to cook overnight. Check
water level in the morning, may add more water if needed. Cook on low all day and serve in the
evening.
Makes 7 1-cup servings.
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Nutrition Information per serving:
270 calories; 1 g fat; 0 mg cholesterol; 15 mg sodium; 48
g carbohydrates; 15 g fiber; and 17 g protein.
Fish Vera Cruz
12 oz. Talipia,
bass, perch (any white fish)
½ C. All-purpose
flour
½ t. Salt
½ t. Pepper
1T. Olive
oil
Vegetable Mix
2 C. Diced
bell peppers (asst. colors)
1 C. Mushrooms,
sliced
½ Onion,
diced
1/8 C. Lemon juice
1/8 C. White cooking wine
3 Cloves Garlic,
minced
½ T. Olive oil
Mix flour, salt, and pepper together, coat fish. Heat olive oil in skillet on
medium-high heat, add fish and cook 5 minutes on each side or until fish is
nicely browned and firm.
Sautee’ remaining vegetable mix ingredients on
medium-high heat until vegetables are crisp-tender, serve over fish.
Makes 4 servings.
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Nutrition Information per serving:
220 calories; 8 g fat, 70 mg cholesterol, 400 mg sodium,
21 g carbohydrates, 3 g fiber, and 18 g protein.
Beef and Veggie Skillet
1 lb. Ground
beef, lean ½ Sliced green
onions
2 t. Dark
sesame oil 3
T. ketchup
3 c. Coarsely
chopped fresh spinach
2
Garlic cloves, minced
1
Medium red bell pepper, cut into thin strips
3 T. Soy
sauce
2 T. Water
2 c. Brown
or wild cooked rice
Heat large nonstick skillet over medium-high heat until
hot. Add beef with sesame oil and
garlic and cook until done. In
same skillet, add bell pepper strips, 2 to 3 minutes or until peppers are crisp-tender. Add spinach and green onions; cook
until spinach is just wilted. Stir
in ketchup, soy sauce, and water; heat through. Serve over rice.
Makes 6 servings.
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Nutrition Information per serving:
240 calories; 10 g fat; 50 mg cholesterol; 810 mg
sodium; 20 g carbohydrates;
2 g fiber; and 18 g protein.
Oatmeal Cookies
1 c. Sugar ½
c. All-purpose
flour
2 T. Butter
or trans fat free margarine, softened ½
c. Whole wheat
flour
1 Egg or egg
substitute ¼
t. Baking soda
¼ c. Applesauce ½
t. Cinnamon
2 T. Low
fat milk or instant non-fat dry milk 1
c. + 2 T. Oatmeal
Preheat oven to 350 degrees and spray cookie sheet with
non-stick spray. In large bowl,
mix sugar and margarine or butter.
Mix until well blended, about 3 minutes. Add egg mix, stir 1 minute. Add applesauce and milk; mix 1 minute. Scrape sides of bowl. In another bowl, combine all-purpose
flour and whole wheat flour, baking soda, cinnamon, and oats. Add to applesauce mixture; mix until
well blended. Drop by teaspoonful
onto cookie sheet. Bake for 16-18
minutes. Cool on wire rack.
Makes 16 cookies (2 cookies per serving).
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Nutrition Information per serving:
100 calories; 2 g fat; 10 mg cholesterol; 20 mg sodium;
19 g carbohydrates; 1 g fiber; and 2 g protein.
Fried Peaches
6 Fresh
peaches, sliced
1T. Olive
oil
¼ c. Brown
sugar
2 t. Cinnamon
¾ c. Granola,
low-fat
Add olive oil to a non-stick pan. Heat over medium high heat. Add sliced peaches, brown sugar,
cinnamon and granola to pan. Toss
ingredients together and heat until all is hot. Remove from heat and serve warm.
Makes 6 ¾-cup servings.
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Nutrition Information per serving:
130 calories; 3 g fat; 15 mg sodium; 0 mg cholesterol; 26
g carbohydrates;
3 g fiber; and 2 g protein.
Garden Pan Bread
1 c. Cornmeal
1 c. All-purpose
flour
2 t. Baking
powder
½ t. Salt
¾ c. Mashed
pumpkin
1 c. Water
2 Eggs
½ c. Raisins
½ c. Walnuts,
chopped
Non-stick cooking spray
Preheat oven to 350°F. In medium bowl, combine 1 cup cornmeal, 1 cup flour, 2
teaspoons baking powder, and 1/2 teaspoon salt. Set
aside. In a small bowl,
combine 3/4 cup pumpkin, 1 cup water, and 2 eggs. Stir
until well-mixed. Stir
pumpkin mixture into cornmeal mixture. Mix until dry
ingredients are moistened.
Gently stir in 1/2 cup raisins and 1/2 cup walnuts. Use a paper towel or napkin
dabbed with 1 tablespoon butter or margarine to grease
skillet or baking pan.
Spoon batter into skillet or baking pan. Bake for 30 to 35 minutes or until
bread
is golden brown and pulls away from edges. A wooden toothpick inserted into
the center of the bread will come out clean.
Makes 9 servings.
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Nutrition Information per serving:
190 calories; 6 g fat; 40 mg cholesterol; 460 mg sodium;
31 g carbohydrates;
2 g fiber; and 5 g protein.
Fruit & Yogurt Muffins
1 c. All-purpose
flour
1 c. Wheat
flour
1 c. White
sugar
1 t. Baking
soda
1 t. Baking
powder
1 (8 oz) Low-fat blueberry flavored yogurt
1 Egg
1 t.
Vanilla extract
4 T. Butter
or margarine, trans-free, melted
2 c. Blueberries
Preheat
oven to 350 degrees F. Grease 18
muffin cups or line with paper muffin liners. Stir together flour, sugar, baking soda and baking
powder. In a separate bowl,
combine yogurt, egg, vanilla, butter and blueberries. Stir mixtures together just until combined; batter will be
very thick. Scoop into prepared
muffin cups. Bake in preheated
oven for 25 minutes.
*Option – Substitute your favorite fruit
and the yogurt of your choice.
Makes 24 servings (1 muffin per serving)
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Nutrition Information per serving:
90 calories; 2 g fat; 18 g carbohydrates; 10 mg
cholesterol; 50 mg sodium;
2 g protein; and 1 g fiber
Banana Berry Smoothie
1 Banana,
frozen
6 Strawberries,
frozen
1¼ c. Skim
milk
½ c. Yogurt,
low-fat
Combine ingredients and blend until thoroughly
mixed. Serve immediately.
Makes 4 servings
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Nutrition Information per serving:
90 calories; 1 g fat; 0 mg cholesterol; 60 mg sodium; 16 g
carbohydrates;
1 g fiber; and 5 g protein.
Breakfast in a Loaf
6 Eggs,
scrambled with ½
c. Cheddar cheese, shredded
salt
and pepper to taste
1 Round bread loaf (8” -
9”) ½
c. Pitted ripe olives, sliced
4 oz. Ham,
sliced 1 Tomato, medium, sliced thin
½ Red bell pepper, diced 8
oz. Mushrooms, sliced, cooked
½ c.
Monterey jack cheese, shredded
Preheat oven to 350 degrees F. Scramble eggs and remove from heat. Cut 2 inch slice from top of loaf, set
aside for lid. Remove soft inside
of loaf, leaving 1-inch thick wall and bottom. Sprinkle ½ of cheese into bottom of loaf. Pour cooked scrambled eggs over cheese
then top with vegetables and remainder of cheese. Place lid on loaf, cover with foil, bake for 30 minutes or
until heated through. Cut into 10
wedges.
Makes 10 servings
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Nutrition Information per serving:
260 calories; 9 g fat; 145 mg cholesterol; 520 mg sodium;
28 g carbohydrates;
6 g fiber; and 16 g protein.
Banana Berry Muffins
½ c. Applesauce ¼
c. Water
1 c. Sugar 1
t. Baking powder
1 Egg ½
t. Salt
4 Ripe
bananas, mashed 1 c. Quick-cooking oats
1 c. All-purpose flour ½
c. Blueberries or
strawberries, (fresh or frozen)
1 c. Whole wheat flour
In a mixing bowl, mix applesauce and sugar. Add egg mixing well. Add bananas
and water; mix.
Combine flours, oats, baking soda, baking powder and salt in
another bowl.
Add to the applesauce mixture, stirring just until moistened.
Fold in berries. Spoon batter into greased muffin tins, filling about 2/3
full.
Bake at 350 degrees for 25-28 minutes until light brown.
Cool for 10 minutes;
remove from pan.
Makes 24 muffins (1 muffin per serving)
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Nutrition Information per serving:
90 calories; 1 g fat; 10 mg cholesterol; 75 mg sodium,
22g carbohydrates;
2g fiber; and 2g protein.
Deluxe Pizza
Crust (Makes 1 medium thick pizza crust or 2 thin
crusts)
1 T. Dry
yeast
1 c. Warm
water
1 ½ C. All-purpose
flour
1 C. Whole
wheat flour
2 T. Vegetable
oil
1 t. Sugar
1 t. Salt
Pizza Sauce (Enough for 2 pizzas)
1 (15 oz. can)
Tomato sauce
1 ½ t. Cracked
black pepper
1 ½ T.
Oregano
1 ½ t. Garlic
powder
1 ½ t. Onion
powder
1 T. lemon
juice (optional)
Pizza Toppings
½ C. Green bell peppers, diced
½ C. Onion, chopped
½ C. Mushrooms, sliced
1/8 C.
Black olives per pizza
1 C. Pepperoni slices
1 C. Low-fat mozzarella cheese, grated
Dissolve yeast in warm water in large bowl; add other
ingredients. Mix with large spoon,
20 strokes. Let rise in bowl for
15 min-30 min. Heat oven to 425°. Divide dough into greased pizza pans
and spread out. Spoon on pizza
sauce . Top crust with suggested
toppings or your favorite toppings.
Cook 20-25 minutes until dough is done. Top with cheese and
return to oven to melt cheese.
Makes 12 servings. (all dough and toppings and ½ sauce)
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Nutrition Information per serving:
200 calories; 8 g fat; 10 mg cholesterol; 480 mg sodium;
23 g carbohydrates;
3 g fiber; and 8 g protein.
Homemade Granola
¾ c.
Brown sugar ½
c. Instant non-fat
dry milk
1/3 c.
Vegetable oil ¾
t. Cinnamon
1/3 c. Honey Pinch
of Salt
5 c.
Oatmeal 1
c. Pecans,
chopped (optional)
½ c. Raisins
Mix brown sugar, oil, and honey in a saucepan. Heat until
sugar is dissolved. Combine dry
ingredients in a large cake pan. Pour sugar mixture over dry mixture and mix
well. Bake at 375ºF for 10-15 minutes.
Let cool in pan. Store in airtight container.
Makes 16-1/2c servings.
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Nutrition Information per serving:
250 calories; 11 g fat; 37 g carbohydrates; 5 mg sodium;
0 mg cholesterol;
5 g protein; and 3g fiber.
Veggie Au Gratin
2 T. Olive
oil ¼ t. Salt
2 cloves Garlic,
minced Pepper to taste
4 oz. Cooked
ham, chopped Pinch of
cayenne pepper
1 C. Cauliflower,
broken into small florets 1 ½ C.
Shredded Swiss cheese
1 C. Broccoli,
broken into small florets 2 T. Chopped parsley
(fresh or dried)
1 C. Carrots,
shredded or sliced
2 T. All-purpose
flour
1 ½ C. Evaporated
milk, fat-free
In a large skillet, saute garlic and ham for 2
minutes. Add vegetables and cook
until crisp tender. Combine flour
and milk; stir into skillet and blend well. Add salt, pepper and cayenne pepper. Cook and stir until thickened and
bubbly; cook and stir 1 minute more.
Pour into a quart baking dish.
Sprinkle with cheese and parsley.
Place in 350 degree oven for 10 minutes.
Makes 6-1 cup servings.
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Nutrition Information per serving:
220 calories; 11 g fat; 25 mg cholesterol; 490 mg sodium;
15 g carbohydrates;
2 g fiber; and 14 g protein
Fiesta Rice Medley
1 t. Vegetable oil
1 small Bell pepper, chopped
1 small Onion, chopped
1 (10 oz. pkg.) Corn, frozen, thawed
1 c. Salsa
1 c. Chicken broth, fat-free
1 ½ c. Instant rice
4 Green bell peppers, chopped
¼ c. Cheddar cheese, grated
Heat oil in a large pot over medium heat. Add chopped bell pepper and onion.
Cook until onions are translucent, about 5 minutes. Add corn, salsa and broth to pot. Bring to boil over medium
heat, about 2 minutes. Remove from
heat. Stir rice into pot; cover. Let stand for 5 minutes. Cut bell peppers in half . Remove core
and seeds. Lay the pepper with cut
side face up. Spoon rice mixture into bell peppers. Sprinkle with cheese. May cover with foil and bake in the
oven at 350 degrees for 35-45 minutes.
Makes 8 1-cup servings.
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Nutrition Information per serving:
130 calories; 2 g fat; 0 mg cholesterol; 210 mg sodium;
26 g carbohydrates;
3 g fiber; and 4 g protein.
Garlic Roasted Vegetables
1
Large whole bulb garlic
2
Medium potatoes, quartered
3
Small onions, halved
6
Plum tomatoes, halved
1
Medium zucchini, sliced (3/4-inch)
8 Asparagus,
cut into 1 inch slices
2 T. Olive
oil
1 t. Dried
Italian seasoning
½ t. Black
pepper
¼ C. Parmesan
cheese, grated
Preheat oven to 375 degrees F. Cut top off of garlic bulb, exposing cloves; wrap bulb in
foil. Set aside. Combine potatoes, onions, asparagus, olive
oil, Italian seasoning and black pepper in roasting pan; toss. Place garlic bulb in foil in corner of
roasting pan. Roast for 15
minutes, then add tomatoes and zucchini, stir to coat. Roast vegetables another 15 minutes or
until tender. Squeeze roasted
garlic pulp over vegetables; mix.
Sprinkle with cheese.
Makes 8 servings.
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Nutrition Information per serving:
150 calories; 4 g fat; 25 g carbohydrates; 30 mg sodium; 0
mg cholesterol;
3 g fiber; and 4 g protein.