Ingredients

• 2 14.5 ounce cans stewed tomatoes
• 1 10 ounce can diced tomatoes with green chiles
• 1 15.5 ounce can low-sodium red kidney beans
• 1 15.5 ounce can low-sodium black beans
• 1 15.5 ounce can low-sodium pinto beans
• 1 16 ounce package chopped frozen vegetable mix (onion, celery, bell pepper)
• 1 package low-sodium chili seasoning

Directions

1. Wash your hands well with soap and hot water.
2. Place large pot on stovetop burner.
3. Add stewed tomatoes and tomatoes with green chiles to the pot.
4. Drain and rinse kidney beans, black beans, and pinto beans and add to pot. Set burner to low heat.
5. Add frozen vegetable mix to pot with canned items.
6. Add chili seasoning to pot.
7. Cover the pot and set the burner to medium heat for 45 minutes. Stir every 10 – 15 minutes.
8. Serve immediately.
9. Refrigerate leftovers within 2 hours.

NOTE: Can serve with instant brown rice.

Recipe can be cooked in a slow cooker. Place all ingredients in a slow cooker and cook on high for 2 – 3 hours or on low for 4 – 5 hours.

INGREDIENTS

• 1 medium apple 
• 1 cup whole grain oats cereal or HappyHealthy Easy Homemade Granola
• 1 1/3 cups plain or vanilla, low-fat yogurt
• ¼ cup chopped pecans (optional)
• 4 teaspoons honey 

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. Wash apple, core with a spoon and cut into small pieces. Place four small glasses or wide-mouth jars on the counter. Add about 1/3 cup apple pieces to each glass or jar.
3. Add ¼ cup oats cereal or granola to each small glass or wide-mouth jar. 
4. Add 1/3 cup yogurt to each small glass or wide-mouth jar.
5. Add 1 Tablespoon chopped pecans to each small glass or wide-mouth jar. 
6. Top ingredients in each small glass or wide-mouth jar with 1 teaspoon honey and a few more apple pieces.

INGREDIENTS

• 2 tablespoons paprika
• 1 teaspoon cayenne pepper
• 2 tablespoons garlic powder
• 2 teaspoons onion powder
• 1 tablespoon dry mustard
• 1 teaspoon ground cumin

DIRECTIONS

1. Wash hands with soap and hot water.
2. Measure all ingredients.
3. Combine all spices in small bowl.
4. Mix together well.
5. Keep in airtight container.
6. Sprinkle on fish, chicken, and vegetables.

INGREDIENTS

• 12 ounces frozen vegetables (recommend carrot, sweet corn, green bean, pea mix)
• Vegetable oil or vegetable oil cooking spray
• 6 large eggs
• 1/3 cup low-fat sour cream
• 1 teaspoon garlic powder
• 1/4 teaspoon pepper
• 1 cup shredded cheese

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Follow microwave instructions on the mixed vegetables package, but reduce cooking time 1 to 2 minutes. Remove from microwave and drain well.
4. Use oil or cooking spray to coat a skillet or 9”x 9” baking dish.
5. Whisk together eggs, sour cream, garlic powder and pepper in a medium mixing bowl.
6. Add shredded cheese and vegetables and mix together.
7. Pour mixture into a skillet or prepared baking dish and bake until golden brown, about 20 minutes. Let casserole stand for 5 minutes before cutting.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound Brussels sprouts
• 1 Tablespoon vegetable oil
• ¼ teaspoon pepper
• ¼ teaspoon salt
• ¼ cup low fat milk
• 1½ teaspoons cornstarch
• ¼ teaspoon onion powder
• ¼ cup + 2 Tablespoons shredded cheddar cheese, divided

DIRECTIONS

1. Preheat oven to 375°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash Brussels sprouts and slice off and remove the bottom of each sprout. Slice vertically to halve the Brussels sprouts. For larger Brussels sprouts, cut in half again through the stem to make four parts.
4. Heat oil in a large skillet over medium-high and add Brussels sprouts.
5. Season Brussels sprouts with salt and pepper and cook for about 3-5 minutes stirring occasionally until crisp and starting to brown. Transfer Brussels sprouts from skillet to an 8 x 8 baking dish.
6. In a small saucepan add milk, cornstarch, and onion powder and stir until mixture is smooth bringing to a boil. Then reduce heat to low and continue to stir for about 2 minutes to thicken.
7. Stir in 1/4 cup cheese and mix. Pour milk and cheese mixture over the Brussels sprouts and then sprinkle the remaining 2 Tablespoons cheese over the top. Bake for 20 minutes.
8. Refrigerate leftovers within 2 hours

Ingredients

• 6 boneless chicken breasts or thighs
• ¼ cup low-fat Italian salad dressing
• 1 cup plain cornflakes
• ¼ cup grated Parmesan cheese

Directions

1. Preheat the oven to 350°F.
2. Wash your hands well with soap and hot water.
3. Cover a large baking sheet with aluminum foil.
4. Use a spoon or a brush to cover both sides of each piece of chicken with the salad dressing. Make a light coating.
5. Place cereal in a large plastic storage bag and seal bag. Roll a can across the sealed bag to crush the cereal.
6. Place Parmesan cheese in plastic bag with crushed cereal. Seal and shake well to combine.
7. Press the crumb mixture onto the top of each piece of chicken. Make an even layer.
8. Place the chicken pieces on the baking sheet. Place them with the smooth side up. Place the baking sheet in the oven.
9. Bake for 45 minutes or until the chicken is done.
10. Check temperature of chicken using a meat thermometer. Make sure it is fully cooked. It should be 165°F.
11. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 pounds boneless chicken pieces
• 3 cups cornflakes cereal
• ⅓ cup whole wheat flour
• ½ teaspoon salt
• ¼ teaspoon pepper
• 2 large eggs
• ¼ cup nonfat milk
• Vegetable oil cooking spray

DIRECTIONS

1. Preheat oven to 375°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Remove skin and fat from chicken pieces. If working with large chicken breasts, cut in half lengthwise for faster cooking time.
4. In a large storage bag or medium bowl, crush cornflakes.
5. In a second medium bowl, mix flour, salt, and pepper.
6. In a third medium bowl, add eggs and milk. Beat with a fork. Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
7. Coat baking sheet with vegetable oil cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
8. Bake for 20–25 minutes, or until internal temperature reaches 165°F.
9. Refrigerate leftovers within 2 hours

INGREDIENTS

• 1 13.5 – 15.5 ounce can low-sodium spinach
• 1 14.5 ounce can diced tomatoes, no salt added
• 3 cups water
• 1 cup corn grits, white or yellow
• 2 Tablespoons butter
• Vegetable oil cooking spray
• 2 cups shredded cheddar cheese
• 2 large eggs
• ½ teaspoon garlic powder
• ½ teaspoon pepper
• ½ teaspoon hot sauce (optional)

DIRECTIONS

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Drain spinach.
4. Drain diced tomatoes.
5. Bring water to a boil in a small pot. Slowly add grits and stir. Turn heat to low and follow package directions, stirring occasionally until thick. Add butter and stir.
6. Coat 9 x 13 baking dish with vegetable oil cooking spray. Add grits, spinach, diced tomatoes, and cheddar cheese and stir to combine ingredients.
7. Beat eggs and pour over ingredients in baking dish. Season with garlic powder, pepper, and hot sauce (optional). Stir and spread in an even layer in baking dish. Place in oven and cook for 35 minutes.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil or vegetable oil cooking spray
• 4 boneless pork chops
• 1/2 Tablespoon dried Italian seasoning
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 Tablespoon butter

DIRECTIONS

1. Preheat the oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Line a baking pan with aluminum foil and coat with vegetable oil cooking spray or vegetable oil.
4. Place pork chops on the baking pan and season each side of the pork chops with dried Italian seasoning, salt, and pepper.
5. Top each pork chop with 1/4 Tablespoon of butter. Place baking pan in the oven and bake for 20 minutes or until internal temperature reaches 145° F.
6. Remove baking pan and let the pork chops rest for 5 to 10 minutes.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 4 small or 2 large tomatoes
• ⅓ cup shredded mozzarella
• 1 teaspoon dried oregano
• ¼ teaspoon garlic powder
• ¼ teaspoon pepper
• ¼ teaspoon salt

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash tomatoes and cut into thick slices, about one inch.
4. In a small bowl, add oregano, garlic powder, pepper, and salt and stir to mix. Place tomato slices on a baking sheet. Top each tomato slice with seasonings and cheese. Bake for 10 minutes.
5. Refrigerate leftovers within 2 hours

Ingredients

• 3 10-inch whole-wheat flour tortillas 
• Cinnamon 
• Non-stick cooking spray 

Directions

1. Preheat the oven or toaster oven to 400°F. 
2. Wash your hands well with soap and hot water. 
3. Cut each tortilla into 8 wedges (like a pizza), using a chef knife or pizza cutter.  
4. Place the tortilla pieces on the baking sheet in a single layer. 
5. Spray the tops of the tortilla pieces with cooking spray. Sprinkle the pieces lightly with cinnamon. 
6. Put the pan in the oven. 
7. Bake for 5-7 minutes, until the chips are crisp and light brown. Watch them closely so that they do not burn. Chips will crisp more as they cool. 
8. Allow to cool and remove from pan. 
9. Store leftovers in a closed bag or container.
10. Try with our HappyHealthy Fruit Salsa.

Ingredients

• 2 zucchini, medium

• 1 egg

• ¼ cup water

• 2 Tablespoons finely grated Parmesan cheese

• ¾ cup bread crumbs

• 1 Tablespoon Italian seasoning

Directions

1. Wash your hands well with soap and hot water.

2. Wash zucchini and trim off top and end.

3. Cut zucchini in half lengthwise and then cut each half lengthwise.

4. Lay flat side of zucchini down and cut into 3 sticks.

5. Microwave zucchini sticks for about 2 minutes then pat dry with a paper towel.

6. Crack egg into a bowl.

7. Add water to bowl with egg mixture and mix well using a fork.

8. Mix cheese, bread crumbs, and Italian seasoning together in a bowl.

9. Preheat oven to broil.

10. Dip zucchini sticks first into the egg mixture and then into the bread crumb mixture.

11. Arrange zucchini in rows on greased baking pan. Broil zucchini sticks for about 10-12 minutes, turning once while cooking.

12. Refrigerate leftovers within 2 hours.

NOTE: Serve with HappyHealthy Ranch Dressing or spaghetti sauce for dipping

BALSAMIC VINAIGRETTE

Makes 14 servings, 1 tablespoon per serving

INGREDIENTS

• 1/2 cup balsamic vinegar
• 11/2 cups oil
• 2 teaspoons minced garlic
• 2 teaspoons dried Italian seasoning

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Combine all ingredients in a jar and shake until smooth. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours. Use within one month.

NOTE: For more flavor, add 1 teaspoon of any of the following extra ingredients to your liking: mustard, shallots, fresh herbs.

INGREDIENTS

• 3 ripe bananas, about 1 cup mashed
• 1/3 cup unsweetened applesauce
• ¼ cup low-fat sour cream
• 1/2 teaspoon vanilla
• 1 large egg
• 1 cup all-purpose flour
• 1 Tablespoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• Vegetable oil cooking spray or vegetable oil

DIRECTIONS

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Peel bananas and add to a medium mixing bowl. Mash bananas with a fork.
4. Add applesauce, sour cream, vanilla, and egg and beat mixture with whisk or fork until smooth.
5. In a separate medium mixing bowl, add flour, baking powder, baking soda, and salt and mix well.
6. Coat 12 cup muffin pan with vegetable spray oil.
7. Add wet ingredients to flour mixture and mix until combined. Fill each muffin cup about 2/3 full. Place muffin pan in oven and bake for 20 minutes or until toothpick inserted in the center of a muffin comes out clean.
8. Store muffins in air tight container or bag.

Ingredients

• 2 medium ripe bananas
• 1 cup old fashioned rolled oats
• ½ cup raisins
• ½ teaspoon vanilla
• Vegetable oil cooking spray or vegetable oil

Directions 

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Peel bananas and add to a bowl. Mash the bananas with a fork and add oats, raisins, and vanilla. Mix all ingredients until combined.
4. Coat 8 x 8 baking dish with vegetable oil spray and use a spatula to spread banana oat mixture evenly in dish. Bake in oven for 20 minutes. Cut into 8 bars and serve.
5. Refrigerate leftovers within 2 hours.

Ingredients

• 2 small red potatoes

• 1 green onion

• 1 green bell pepper

• 3 Tablespoons store-bought barbecue sauce

• 4 small boneless, skinless chicken breast halves (about 1 pound)

• 1/4 teaspoon salt

• 1/8 teaspoon black pepper

• 1 1/2 cup grated reduced-fat cheddar cheese

Directions

1. Preheat the oven to 375°F. 
2. Wash your hands well with soap and hot water. 
3. Wash the vegetables under cool running water to remove any dirt. 
4. Cut the red potatoes into thin slices. Leave the skin on the potatoes. 
5. Cut the root off the white end of the onion. Cut the tips off the green end. 
6. Cut the onion into small pieces. 
7. Cut off the sides of the green pepper. Leave the core and seeds attached to the stem. 
8. Cut the sides of the green pepper into small pieces. 
9. Place a sheet of aluminum foil, about 12 inches square, flat on the table or counter.
10. Spoon about 1 teaspoon of the barbecue sauce in the middle of the foil. 
11. Place one chicken breast on top of the barbecue sauce. Using a spoon, spread a teaspoon of sauce on top of the chicken. 
12. Add one-fourth of the vegetables on top of the chicken. 
13. Season to taste. 
14. Fold two sides of the foil up over the chicken and vegetables. Make narrow folds along all the edges. This will make a sealed packet.
15. Do the same thing with more foil and the rest of the ingredients. You will have enough to make three more packets. 
16. Place the four packets on a large baking sheet.
17. Place the baking sheet in the oven. Bake for 35 minutes. 
18. Check the temperature of the chicken using a meat thermometer. Make sure it is fully cooked. It should be 165°F. 
19. Open the packets very carefully. Leave the packets on the baking sheet
20. Sprinkle the cheese on top of the chicken in each packet. 
21. Serve the chicken packets while they are hot.
22. Refrigerate any leftovers within 2 hours.

INGREDIENTS

• 1 (15 ounce) can kidney beans, low sodium
• 1 (15 ounce) can navy beans, low sodium
• 1 (15 ounce) can pinto beans, low sodium
• 2 fresh jalapeños or ¼ cup purchased diced jalapeño peppers (optional)
• 1 small broccoli head and stem
• 1 medium onion
• 1 lb. ground beef
• 2 T vegetable oil
• 1 cup ketchup, low sodium
• ½ cup barbeque sauce
• 2 T mustard (yellow)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain and rinse beans.
3. Wash jalapeños and broccoli.
4. Cut and discard jalapeño stem. Cut jalapeño in half, remove center and seeds. Chop into small pieces. Wash your hands well with soap and warm water for at least 20 seconds.
5. Chop broccoli and stems into small pieces.
6. Peel and cut onion into small pieces.
7. Heat large skillet or large pot over medium heat. Cook beef until no longer pink, about 5-10 minutes. Drain beef and set aside.
8. Add oil, jalapeños, broccoli, and onions to pan. Cook until onions are tender, 5-10 minutes.
9. Add meat, ketchup, barbeque sauce, and mustard. Stir to combine.
10. Add beans to skillet and gently stir to combine. Cover and simmer on low heat to heat beans, about 10 minutes.
11. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 15 ounce can reduced sodium black beans 
• 1 pound ground beef
• 7 ounces diced green chilis 
• 1 Tablespoon HappyHealthy Seasoning - Fajita / Taco
• Vegetable oil cooking spray or vegetable oil 
• 8 corn tortillas, 6 inch
• 10 ounces enchilada sauce
• 1 cup shredded cheddar cheese

DIRECTIONS

1. Preheat oven to 350°F. 
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Drain and rinse beans. 
4. Heat large skillet over medium-high heat and cook beef until no longer pink, about 5 minutes. Drain beef and combine with beans, green chilis, and HappyHealthy Seasoning-Fajita/Taco in a medium mixing bowl, and stir to combine. 
5. Coat 9 x 13 baking dish with vegetable oil cooking spray and place 4 tortillas on the bottom. Top tortillas with half of the beef and bean mixture, half of the enchilada sauce and half of the cheese. 
6. Top with 4 more tortillas and repeat, adding remaining beef mixture, enchilada sauce and cheese. 
7. Cover dish with foil and bake in the oven for 30 minutes. 
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 large onion
• 1 pound baby carrots
• 1 pound small whole mushrooms
• 2½ pounds boneless beef chuck roast
• ½ teaspoon salt, divided
• ½ teaspoon pepper, divided
• 2 Tablespoons oil, divided
• 2 Tablespoons tomato paste
• 2 Tablespoons flour
• 3 cups reduced-sodium beef broth
• 1 teaspoon thyme
• 1 bay leaf

 DIRECTIONS

1. Preheat oven to 325°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Peel and cut onion into medium pieces.
4. Wash carrots.
5. Wash mushrooms and cut larger ones in half.
6. Trim fat and cut beef into 1½ inch pieces.
7. Wash your hands well with soap and warm water for at least 20 seconds.
8. In a Dutch oven or a large oven-safe pot, heat 1 Tablespoon oil over medium-high heat. Add half of beef and season with half of salt and pepper. Sear beef for about 5 minutes, stirring occasionally to sear all sides. Transfer beef to a plate. Repeat the process with remaining oil, beef, salt, and pepper.
9. Add onion, carrots, and mushrooms to pot while beef is resting on a plate. Cook over medium-high heat until vegetables soften,about 3 minutes. Add tomato paste and stir to coat vegetables.
10. Add seared beef and its juices back to pot along with the flour. Stir ingredients to mix well.
11. Add broth, thyme, and bay leaf and bring mixture to a simmer. Cover and place pot in the oven to bake for 2 hours. Remove bay leaf and serve.
12. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound beef (top round or top sirloin, cut ¾ inch thick, or flank steak)
• ¾ cup prepared stir-fry sauce
• 3 teaspoons oil
• 16 ounces frozen vegetables (Asian blend such as broccoli, carrots and sugar snap peas)
• 3 garlic cloves, minced

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Cut beef steak crosswise into thin strips.
3. Place beef strips and ¼ cup stir-fry sauce in plastic bag storage bag, turn beef to coat. Place in refrigerator for 30 minutes to 2 hours to marinate.
4. Heat 1 teaspoon oil in a large skillet over medium-high heat.
5. Add vegetables to skillet and cook, stirring occasionally for about 4 minutes or until vegetables are crisp-tender. Remove vegetables and keep warm.
6. Heat 2 teaspoons oil in same large skillet until hot and add the marinated beef strips and minced garlic. Cook beef, stirring occasionally for 3 to 5 minutes until strips are browned. Return vegetables and remaining 1/2 cup prepared stir-fry sauce and cook an additional 1-2 minutes until heated.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 onion
• 1 bell pepper
• 1 teaspoon oil
• 1 pound ground beef
• 1 15.5-ounce can pinto beans
• 12 ounces frozen corn
• 1 10-ounce can diced tomatoes with green chilies
• 1 8-ounce can tomato sauce, no salt added
• 1 7-ounce can salsa verde
• 4 cups reduced sodium beef broth
• 1 packet reduced sodium taco seasoning

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Peel and cut onion into medium pieces.
3. Wash and cut bell pepper into medium pieces.
4. Heat oil in large pot over medium high heat and cook onion and bell pepper until tender.
5. Add ground beef to pot and cook until no longer pink, about 5 minutes. Drain beef and vegetable mixture and add back to pot.
6. Rinse and drain beans.
7. Add beans, corn, diced tomatoes with green chilies, tomato sauce, salsa verde, beef broth, and taco seasoning to the pot and bring to a boil. Turn heat down to simmer for 15 to 20 minutes stirring occasionally.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 onion, medium
• 2 potatoes, medium
• 1 pound lean ground beef
• 2 cups of tomato juice, low-sodium
• 2 cups beef broth, low-sodium
• 1 16 ounce package of frozen mixed vegetables (peas, carrots, corn, lima beans, etc.)
• 1 cup frozen sliced okra
• ½ teaspoon salt
• ½ teaspoon black pepper

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Peel and chop onion.
3. Wash, peel, and cube potatoes.
4. Place large stock pot on stove and set heat to medium-high. Add ground beef and onion to the pot. Cook until the ground beef is no longer pink, about 5 minutes.
5. Drain off the fat and return beef and onion mixture to the pot.
6. Add remaining ingredients to pot. Bring soup to a boil, then reduce heat and simmer for 20 – 25 minutes, or until the potatoes are tender.
7. Serve immediately by itself or with your favorite sandwich or wrap.
8. Refrigerate within 2 hours.

NOTE: To save time, use a frozen vegetable mix that includes potatoes.

Ingredients

• ¾ pound lean ground beef 
• 1 ½ cups water 
• 1 cup uncooked macaroni noodles 
• 1 15-ounce can low-sodium diced tomatoes 
• 1 Tablespoon Italian seasoning 
• ½ cup grated low-fat cheddar cheese

Directions

1. Wash your hands well with soap and hot water. 
2. Turn the eye of the stove to medium heat. Preheat the skillet. 
3. Add the ground beef to the skillet. Stir the beef as it cooks to break it into crumbles. This will take about 5 minutes. 
4. When the ground beef is cooked, drain off the fat. 
5. Add the water, macaroni noodles, and tomatoes to the skillet with the beef. Stir to mix them together. 
6. Sprinkle the Italian seasoning over the top of the mixture. Stir. 
7. Bring the mixture to a boil, then reduce the heat to low. 
8. Let the mixture simmer, uncovered, until the noodles are tender. This will take 15 to 20 minutes. 
9. Remove the skillet from the heat and add the cheese. 
10. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 cup strawberries
• 1 cup low-fat granola
• 1 cup blueberries or other fruit
• 1 cup plain or vanilla, low-fat yogurt

DIRECTIONS

1. Begin with four small glasses or clean wide-mouth jars.
2. Wash your hands well with soap and hot water.
3. Wash all fruit with cool water. Drain in a colander.
4. Cut the strawberries into pieces.
5. Put ¼ cup of strawberries into the bottom of each glass.
6. Sprinkle ¼ cup of granola over the strawberries in each glass.
7. Add ¼ cup of blueberries on top of the granola.
8. Spoon ¼ cup of yogurt on top of the blueberries.
9. Garnish with fresh fruit or granola (optional).
10. Serve.
11. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 15-ounce can black beans, no salt added
• 2 cups softer diced vegetables (summer squash, zucchini, mushrooms)
• 1 Tablespoon vegetable oil, divided (save ½ for tortillas) or vegetable oil cooking spray
• 1 10-ounce can diced tomatoes and green chilies, undrained
• 1 packet taco seasoning, less-sodium
• Whole wheat tortillas
• 1½ cups shredded cheese

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Rinse and drain beans.
3. Rinse and dice vegetables like summer squash, zucchini, and/or mushrooms.
4. Coat large skillet with oil, heat over medium heat and add diced vegetables. Cook vegetables while stirring for 3 to 4 minutes.
5. Add drained beans, diced tomatoes and green chilies with liquid, and taco seasoning. Stir the mixture as needed for about 5 minutes. If the mixture is watery after the first couple of minutes, increase heat to medium-high to reduce some of the water. Remove the mixture and set aside.
6. Coat a second medium to large skillet with oil, heat over medium heat and add a tortilla.
7. Add ¼ cup cheese and ¼ cup bean and vegetable mixture in the middle of the tortilla and fold with a turner or spatula. Push flat to even out ingredients and form the quesadilla. Cook until tortilla is golden brown. Remove from skillet and repeat steps until desired number of quesadillas is prepared.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 15-ounce can black beans
• 1 15-ounce can corn
• 2 14½-ounce cans diced tomatoes
• 1 4-ounce can diced green chili peppers
• 2 teaspoons ground cumin
• ½ teaspoon salt
• 3 Tablespoons apple cider vinegar

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain and rinse black beans.
3. Drain corn and diced tomatoes.
4. Add corn, tomatoes, and beans to a medium mixing bowl.
5. Add diced green chili peppers to the mixing bowl with other ingredients.
6. Season with cumin and salt.
7. Add vinegar and stir well.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 can (15 ounce) black beans, low sodium 
• 1 T vegetable oil 
• 1 bag (12 ounces) frozen onion and bell peppers mix 
• 1 can (15 ounce) diced tomatoes, no salt added 
• 1 tsp garlic powder 
• ¼ cup lime juice 
• 1 tsp Cajun seasoning (HappyHealthy) 
• 1 ½ cups instant brown rice 
• 1 cup water

DIRECTIONS

1. Wash hands with soap and water.
2. Drain and rinse beans.
3. Heat large pot with lid over medium heat. Add oil.
4. Sauté vegetable mix until tender, about 5-10 minutes. Stir occasionally to break apart.
5. Add tomatoes, beans, garlic powder, lime juice, and Cajun seasoning. Stir to combine and bring to a boil.
6. Add rice to boiling mixture, stir to combine.
7. Add water, stir, and reduce heat to low.  Cover and simmer for 30 minutes, or until rice is tender and most liquid is absorbed, stirring every 10 minutes.
8. Remove from heat, let stand for 5 minutes.
9. Refrigerate leftovers within 2 hours. 

INGREDIENTS

• ½ 15-ounce can no salt added black beans
• 2 medium zucchini
• 1 bunch fresh spinach (about 4 cups)
• 1 cup canned corn or 1 ear fresh corn
• 4 ounces cheddar cheese
• 1 Tablespoon oil
• Cayenne pepper, to taste
• 1-2 teaspoons water
• ½ teaspoon pepper
• 6 8-inch whole wheat flour tortillas
• Non-stick cooking spray

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain and rinse black beans in a colander.
3. Wash zucchini. Cut into thin slices or shred with a grater.
4. Wash and chop fresh spinach.
5. Drain corn in a colander.
6. Grate cheese.
7. In a large skillet over medium-high, heat the oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.
8. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes. Remove from heat.
9. Add black beans to vegetable mix. Smash beans lightly with a fork. Add 1-2 teaspoons water to make a paste.
10. Season with pepper and stir. Transfer mixture to a medium bowl. Reserve the skillet.
11. Spread vegetable mixture evenly on half of each tortilla. Top with cheese. Fold tortillas over. Press lightly with spatula to flatten.
12. Spray skillet with non-stick cooking spray. Heat over medium-high heat. Add one folded tortilla. Cook until both sides of tortilla are golden brown. Repeat until all quesadillas are cooked. Cut each quesadilla into 2 wedges. Serve while hot.
13. Refrigerate leftovers within 2 hours.
     

INGREDIENTS

• 1 small head of cabbage
• 1 large sweet potato
• 2 tablespoons of oil (1 tablespoon for the sweet potato, 1 tablespoon for the cabbage)
• 1 teaspoon of black pepper (½ teaspoon of pepper for cabbage and ½ teaspoon pepper for the sweet potato)
• 6 bone-in skinless chicken thighs
• 1 tablespoon oil (for chicken)
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper (for chicken)

DIRECTIONS

1. Preheat oven to 375°F.
2. Wash your hands well with soap and hot water.
3. Line a baking pan with aluminum foil and coat with cooking spray.
4. Cut the cabbage in half, and with the cut side down, cut out and discard core.
5. Wash and chop the cabbage.
6. Wash and cut the sweet potato into small cubes.
7. Place cabbage on one end of the sheet pan and place sweet potato cubes on the other end of the pan.
8. Season with black pepper and oil. Toss to evenly coat.
9. Place chicken in the middle of the pan and evenly coat with oil.
10. Wash hands well with soap and hot water after handling raw chicken.
11. Mix seasonings together and sprinkle on chicken.
12. Place baking pan in preheated oven.
13. Cook for 30 minutes.
14. Remove pan from oven and gently stir the vegetables.
15. Return baking pan to the oven for 20 minutes.
16. Check the temperature of the chicken using a meat thermometer. Make sure it is fully cooked. Minimum internal temperature should be 165°F.
17. Refrigerate leftovers within 2 hours.

Ingredients

• 2 15 ounce cans of black-eyed peas

• 1 15 ounce can corn

• 1 bunch green onions (5 green onions) or 1 onion, small

• 1 avocado (optional)

• 2 tomatoes, medium

• 1 bell pepper, medium

• 1 cucumber, medium

• 1 Tablespoon oil

• 2 Tablespoons vinegar or lime juice (juice of one lime or bottle)

• ½ teaspoon salt

• ½ teaspoon ground black pepper

Directions

1. Wash your hands well with soap and hot water.

2. Drain and rinse black-eyed peas and corn.

3. Wash and finely chop green onions.

4. Cut avocado in half and remove seed and skin. Dice avocado (optional).

5. Wash and dice tomatoes, bell pepper, and cucumber. Combine all ingredients in a large bowl.

6. Mix oil, vinegar or lime juice, salt, and pepper together in a small bowl with a fork.

7. Pour oil mixture over salad ingredients and toss lightly.

8. Refrigerate leftovers within 2 hours.

Ingredients

• 1 slice cured turkey bacon, cut into small pieces 

• 1 can low-sodium black-eyed peas (about 14 to 15 ounces) 

• 1/2 cup water 

• 1/2 teaspoon garlic powder 

• 1/4 teaspoon onion powder 

• 1/4 teaspoon salt 

• 1/8 teaspoon black pepper 

Directions

1. Wash your hands well with soap and hot water. 

2. Open the can of black-eyed peas. Drain off the liquid. Rinse them in the can or using a colander. Pour off the water. 

3. Turn the eye of the stove to medium heat. Preheat a small pot. 

4. Add the bacon to the pot. Cook for 3 or 4 minutes, until the bacon is lightly brown. Stir some while it cooks. 

5. Add black-eyed peas and water to the pot. Then add the garlic powder, onion powder, salt, and pepper. Stir gently to mix all the ingredients together. 

6. Keep cooking until the black-eyed peas come to a boil. 

7. Turn the heat down to medium. Let the black-eyed peas simmer, bubbling gently, for 8 to 10 minutes. Do not cover the pot. 

8. When the liquid in the black-eyed pea mixture gets thick, the black-eyed peas are done. 

9. Serve the black-eyed peas while they are hot.

10. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 medium celery stalks
• ½ large red bell pepper
• 1 medium onion
• 2 cloves garlic
• 1 6-ounce slice smoked, lean, low sodium ham
• 1 15-ounce can black-eyed peas
• 1 Tablespoon canola oil
• 1 teaspoon dried thyme
• 1½-3½ cups low-sodium chicken broth*
• 2 cups instant brown rice
• ¼ teaspoon cayenne pepper, or to taste
• Pinch salt
• Pinch pepper

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash and cut celery and bell pepper into small pieces.
3. Peel and cut onion into small pieces.
4. Peel and mince garlic.
5. Cut ham into small pieces.
6. In a colander, rinse and drain black-eyed peas.
7. Heat oil in a large pot over medium heat. Add celery, bell pepper, onion, garlic, and thyme. Cook, stirring occasionally, until vegetables are softened, 5-7 minutes.
8. Add broth to pot. Bring to a boil. Add rice. Reduce heat to simmer. Cover and cook for 10 minutes. *The amount of broth needed will vary depending on the type of instant rice you use. Check your package to find out how much you need.
9. Stir in ham, black-eyed peas, cayenne, salt, and pepper. Simmer, uncovered, for 5 minutes. Remove from heat. Cover and let stand 5 minutes before serving. Serve with hot sauce, if desired.
10. Refrigerate leftovers within 2 hours

INGREDIENTS

• 1 cup old fashioned oats
• 1 cup low fat milk
• 2 eggs
• 1 Tablespoon oil
• ½ cup all-purpose flour
• 1 Tablespoon brown sugar
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 1 cup fresh blueberries
• Vegetable oil cooking spray

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. In a medium mixing bowl, add oats and milk and let sit for 5 minutes to soak oats.
3. In a small bowl, break eggs.
4. Add oil and eggs to medium mixing bowl with oats and milk mixture and stir.
5. Add flour, brown sugar, baking powder, and salt to wet ingredients in medium bowl and mix well until batter is smooth.
6. Wash blueberries and add to batter and stir.
7. Spray a medium to large skillet with vegetable oil cooking spray and heat on medium. Add ¼ cup of pancake batter to skillet and use rubber spatula to keep batter together. Cook for 1 to 2 minutes until edges form and start to brown and flip with a spatula. Cook for another 1 to 2 minutes until bottom is slightly brown. Move cooked pancake to a plate and cover to keep warm. Repeat to make 8 pancakes, spraying skillet with oil when needed and mixing batter before cooking each pancake.
8. Refrigerate leftovers within 2 hours.

Ingredients

• 3/4 cup all-purpose flour
• 1⁄2 cup whole wheat flour
• 1⁄2 cup sugar
• 1⁄2 teaspoon baking soda
• 1⁄4 teaspoon salt
• 2 cups bran flake cereal with raisins
• 1 egg
• 1 cup buttermilk
• 2 Tablespoons vegetable oil
• Vegetable oil cooking spray

Directions

1. Preheat oven to 425°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Add flour, sugar, baking soda, and salt to a medium mixing bowl and mix well. Use a fork to mix until there are no lumps.
4. Add cereal and mix well. Make a well in the center of the dry mix.
5. Add egg, buttermilk, and vegetable oil to a small mixing bowl and beat egg mixture until combined. Add egg mixture to the well of the dry mix and stir until all ingredients are moist.
6. Spray 12 muffin pan cups with vegetable oil cooking spray.
7. Spoon batter into prepared muffin pan. Fill cups about 2/3 full. Bake for 10-15 minutes until muffins are golden brown.
8. Store leftover muffins in an air-tight container in the refrigerator.

INGREDIENTS

• 1 small to medium banana
• ¼ cup oat or whole wheat cereal
• ¼ cup low-fat yogurt
• 3 medium strawberries
• 12 blueberries
• 1/4 teaspoon honey

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Peel banana, cut in half, and place in a bowl.
3. Top banana with yogurt and cereal.
4. Wash and cut strawberries into small pieces and add to the top of the yogurt.
5. Wash blueberries and add to the top of the yogurt.
6. Drizzle honey on top of fruit.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 Tablespoon vegetable oil or vegetable oil cooking spray
• 1 15-ounce can black beans, drained
• 1 cup salsa
• 6 eggs
• 1/4 cup milk
• 1/4 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 6 tortillas, whole wheat

DIRECTIONS

1. Preheat oven to 350°F
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Coat a medium skillet with vegetable oil cooking spray.
4. Drain and rinse beans and add to a skillet, add salsa and stir. Cook bean and salsa mixture over medium heat until thoroughly heated.
5. Crack eggs into a small mixing bowl. Add milk, chili powder, salt, and pepper, stir with a fork or whisk until mixture is smooth. Scramble eggs on medium heat until firm.
6. Wrap tortillas in foil and heat in the oven for 8-10 minutes. Build burrito with eggs and bean and salsa mixture. Fold one end of the tortilla over the mixture, roll the tortilla into a burrito.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 medium onion
• 1 Tablespoon butter
• 2 cups shredded carrots, about 5 ounces
• 3 cups reduced sodium chicken broth
• 12 ounces frozen chopped broccoli, about 3 cups
• 1 cup low fat milk
• ¼ cup flour
• 1½ cups shredded cheddar cheese
• ¼ teaspoon pepper
• ¼ teaspoon salt

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Peel and cut onion into small pieces.
3. Heat butter in a medium to large pot over medium-high heat, add onion and carrots and cook until vegetables are tender, about 3 to 5 minutes.
4. Add broth and broccoli to the pot and cook until broccoli is tender, about 5 minutes.
5. In a small bowl, add milk and flour and mix until smooth. Add the milk mixture to the pot, bring to a boil, and continue to stir until soup thickens slightly, about 3 to 5 minutes.
6. Turn heat to low and add cheese, pepper, and salt to the pot and stir until cheese is melted.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 broccoli crowns, fresh
• ½ cup shredded cheddar cheese
• ¼ cup raisins
• ½ cup HappyHealthy Italian Dressing
• Salt and Black Pepper (optional)

DIRECTIONS

1. Wash your hands with soap and warm water for at least 20 seconds.
2. Wash broccoli, cut off stems and cut into bite-size pieces. Add broccoli pieces to a medium mixing bowl.
3. Add shredded cheese, raisins, Happy Healthy Italian Dressing, salt, and pepper to the bowl and mix with broccoli florets. Cover bowl and chill in refrigerator for at least 30 minutes.
4. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 20 – 25 ounces canned chicken breast in water
• Vegetable oil cooking spray 
• 2 cups whole wheat elbow noodles 
• 10 – 12 ounces frozen vegetable mix (suggest carrots, celery, and onion or bell pepper, celery and onion)
• ½ teaspoon garlic powder
• ½ teaspoon pepper
• 3 Tablespoons of hot sauce
• 4 cups low-fat milk 
• 1/3 cup cornstarch 
• 1/2 cup shredded low moisture, part skim mozzarella cheese

DIRECTIONS

1. Preheat oven to 400°F. 
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Drain chicken. 
4. Coat 9 x 13 baking dish with vegetable oil cooking spray.
5.  Add dry noodles, frozen vegetable mix, and chicken to baking dish. 
6. Season ingredients in baking dish with garlic powder, pepper, and hot sauce, stir to combine, and spread in an even layer. 
7. Whisk together milk and cornstarch in a medium mixing bowl and pour over ingredients. Cover baking dish tightly with aluminum foil and place in oven for an hour or until pasta is cooked and most of the liquid has cooked out.
8. Carefully remove aluminum foil, top with shredded cheese, and place dish back in the oven until cheese melts. Let sit for 5 minutes before serving. 
9. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil cooking spray or vegetable oil
• 4 cups shredded cooked chicken
• ¼ cup hot sauce
• 12 whole wheat rolls
• ½ cup shredded mozzarella cheese
• 2 Tablespoons unsalted butter

DIRECTIONS

1. Preheat oven to 375°F. 
2. Wash your hands well with soap and warm water for at least 20 seconds. 
3. Coat 9 x 13 baking dish with vegetable oil cooking spray. 
4. Shred chicken and add to a medium mixing bowl. Add hot sauce and stir until all chicken pieces are coated. 
5. Place the bottom half of rolls in the baking dish. Sprinkle the mozzarella cheese evenly over the bottom half of rolls then top with the chicken and hot sauce mixture. Spread chicken evenly over rolls and cover with top half of rolls. If rolls are not pre-sliced, use a serrated knife to cut in half horizontally and follow the above directions. 
6. Brush the top of the rolls with the melted butter. Bake for 10–15 minutes until cheese is melted and buns are toasted. 
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 head cabbage, small
• 2 large carrots
• 1 onion
• 1 pound ground beef
• 2 teaspoons oil
• 2 Tablespoons minced garlic
• 4 cups reduced sodium beef broth
• 1 29-ounce can tomato sauce, no salt added
• 1 teaspoon pepper
• ½ teaspoon salt
• ½ teaspoon paprika
• 1 bay leaf
• 1 cup long grain rice, uncooked

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Remove loose outer leaves and wash cabbage. Cut in half through the stem and remove the core from either side. Lay sides flat and chop into one- or two-inch squares.
3. Wash, peel, and slice carrots.
4. Peel and cut onion into small pieces.
5. Heat a large pot over medium-high heat and add ground beef. Cook until beef is no longer pink, about 5 minutes. Drain beef in a colander.
6. While beef drains, add oil and onions to the pot. Cook and stir onions over medium-high heat for a couple of minutes.
7. Add cabbage, carrots, and garlic to the pot with the onions and continue cooking and stirring occasionally until vegetables are soft, about 3 to 5 minutes.
8. Return drained ground beef to the pot with the cooked vegetables and add beef broth, tomato sauce, pepper, salt, paprika, and bay leaf. Stir mixture and bring to a boil.
9. Add rice, stir and reduce heat to low. Cover pot and let simmer for 25-30 minutes until rice is cooked. Remove bay leaf and serve.
10. Refrigerate leftovers within 2 hours

INGREDIENTS

• Vegetable oil or vegetable oil cooking spray
• 1 head cabbage
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Coat baking pan with vegetable oil cooking spray or vegetable oil.
4. Remove loose outer leaves and wash cabbage. Cut the bottom off the cabbage and set it so that the flat end is on the cutting board. Cut cabbage into 1/2” thick slices. Remove core from cabbage slices if needed. Arrange cabbage steaks in a single layer on baking pan.
5. Brush top of the cabbage steaks with oil or spray with vegetable oil cooking spray.
6. Season top of the cabbage steak with salt, pepper, and garlic powder.
7. Place baking pan in the oven and bake 17 to 20 minutes or until cabbage steaks are golden brown.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 Tablespoon oil
• 1 half a head of cabbage
• 2 medium green bell peppers
• 1 medium onion
• 2 to 4 cloves of garlic
• 2 to 4 Tablespoons low-sodium soy sauce

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Remove loose outer leaves of cabbage and rinse under water.
3. Cut the cabbage in half and remove the core, then cut into pieces.
4. Put the cabbage into a large bowl and fill the bowl with water. Swish the cabbage around with your hands to wash off any dirt. Let the dirt settle to the bottom of the bowl. Remove the cabbage from the dirty water and let dry in a colander.
5. Wash the peppers under running water.
6. Remove the core from each pepper. Cut each pepper into small pieces.
7. Peel the onion. Cut it into small pieces.
8. Smash garlic, remove paper skin and cut cloves into tiny pieces.
9. Turn the eye of the stove to medium-high heat. Pre-heat a large skillet and add oil to the skillet.
10. When the oil is hot, add all the vegetables to the skillet.
11. Cook the cabbage mixture until the vegetables are tender.
12. Add the soy sauce to the skillet. Stir until the soy sauce bubbles. Serve the cabbage while it is hot.
13. Refrigerate any leftovers within 2 hours.

INGREDIENTS

• 1 Tablespoon oil
• 2 cups cornmeal
• 1 Tablespoon black pepper
• 8 catfish fillets (about 4 ounces each)
• 2 Tablespoons Cajun seasoning
• ¼ cup butter, melted

DIRECTIONS

1. Preheat the oven to 400°F.
2. Wash your hands well with soap and hot water.
3. Cover a large baking sheet with aluminum foil.
4. Use a spoon or brush to coat the foil with oil.
5. Put the cornmeal and black pepper in a shallow dish or plate. Mix with hands.
6. Press each fillet into the cornmeal mixture. Make sure both sides are coated.
7. Place the coated fillets onto the foil-covered baking sheet. Place them rounded-side up.
8. Sprinkle the Cajun seasoning mixture on top of the fillets.
9. Drizzle the melted butter over the top of the fillets.
10. Place the baking sheet in the oven.
11. Bake for 30 minutes. The fillets are done when the crust is golden brown and the fish flakes with a fork.
12. Serve the fillets while they are hot.
13. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 3 Tablespoons paprika
• 2 Tablespoons garlic powder
• 2 Tablespoons Italian seasoning
• 1 Tablespoon onion powder
• 2 teaspoons crushed red pepper/red pepper flakes
• 1 teaspoon pepper

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Measure all ingredients and add to a small bowl. Mix together well. Keep in airtight container

INGREDIENTS

• 8 ounces pineapple tidbits, in 100% pineapple juice
• 1 10-ounce bag of shredded carrots, about 4 cups
• 1 cup raisins
• 1/3 cup low fat sour cream
• 1/3 cup low fat mayonnaise
• 1 Tablespoon apple cider vinegar
• ¼ teaspoon salt
• ½ teaspoon pepper

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain pineapple tidbits and add to a mixing bowl.
3. Add shredded carrots, raisins, sour cream, mayonnaise, vinegar, salt, and pepper to bowl with pineapple and mix ingredients. Cover and chill in refrigerator for at least an hour.
4. Refrigerate leftovers within 2 hours.

Ingredients

• 1 14.5 ounce can chicken breast in water (drained)

• 1 10.5 ounce can fat-free cream of celery soup

• ¾ cup instant brown rice

• 1 16 ounce package of frozen mixed vegetables  

• (peas, carrots, green beans, corn, etc.)

• 1¼ cup water

• 1 teaspoon onion powder

• 1 teaspoon Italian seasoning

• 1 teaspoon garlic powder

• ½ teaspoon black pepper

Directions

1. Preheat oven to 375°F.  

2. Wash your hands well with soap and hot water.

3. Combine all ingredients in a 9 x 13 baking dish and stir.  

4. Cover with a lid or aluminum foil and bake 20 – 25 minutes, or until rice is cooked evenly.

5. Remove from oven and cool for 5 minutes. Serve.

6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 teaspoons oil
• 4 skinless, boneless chicken thighs (1½ pounds)
• 1 teaspoon black pepper
• 1 14.5 ounce can low-sodium chicken broth
• ¾ cup water
• 1 10.5 ounce can low-sodium condensed cream of chicken soup
• 1 tablespoon minced garlic (3 cloves)
• 2 cups small shell pasta, uncooked
• 2 cups chopped frozen broccoli
• 1/2 cup (4 ounces) of cheese, optional

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Heat oil in skillet on medium high heat.
3. Cut chicken into 1-inch cubes, add chicken to skillet and sprinkle with black pepper. Turn chicken until cooked thoroughly, about 3 – 5 minutes.
4. Wash hands well with soap and hot water after handling raw chicken.
5. Sanitize cutting board and knife used to cut the chicken.
6. Add chicken broth, water, cream of chicken soup, garlic, pasta, and frozen broccoli. Stir gently to mix.
7. Bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes or until pasta is tender.
8. Sprinkle cheese on top before serving.
9. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 4 celery stalks
• 1 large green bell pepper
• 1 large onion
• 2 lbs. boneless, skinless chicken breasts
• 2 T vegetable oil
• ½ T HappyHealthy Cajun seasoning
• 2 T tomato paste, no salt added
• 2 (15 ounce) cans diced tomatoes with juice, no salt added
• 6 servings (12 ounces) instant brown rice
• Water, 2 ½ cups, and as needed

DESCRIPTION

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash celery and green pepper under running water to remove any dirt or debris. Cut into small pieces.
3. Cut onion from root to stem. Peel away paper and cut into medium pieces.
4. Trim meat of excess fat and cut into ½-inch cubes.
5. Wash your hands well with soap and warm water for at least 20 seconds.
6. Heat large pot over medium heat. Add oil to pot.
7. Sauté chicken in batches (if needed), 10-15 minutes, stirring occasionally, until browned on all sides. Stir in Cajun seasoning to coat the chicken. Remove to plate.
8. Add onions, bell pepper, and celery to pot. Cook on medium heat until tender and onions are golden, 10-15 minutes.
9. Add tomato paste and stir to combine with vegetables.
10. Add chicken, tomatoes, rice, and water to mixture. Stir to combine.
11. Cover and bring to boil over medium heat. Reduce to low and simmer, covered, for 20 minutes, until rice is tender.
12. Refrigerate leftovers within two hours.

INGREDIENTS

• 2½ cups cooked chicken or canned chicken breast in water
• 2 hard-boiled eggs
• 1 stalk celery
• ½ cup low-fat mayonnaise
• 1 tablespoon mustard
• 2 tablespoons sweet pickle relish
• ¼ teaspoon black pepper

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Chop up cooked chicken or drain and break up canned chicken and add to bowl.
3. Peel and chop hard-boiled eggs and add to bowl.
4. Wash celery stalk and lay it on a cutting board. Cut off both ends and cut into 4 – 6 strips lengthwise, depending on width. Cut across the ends until all pieces are chopped. Add to bowl.
5. Add mayonnaise, mustard, pickle relish, and pepper to bowl and mix. Refrigerate until ready to serve.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 jalapeño, small
• ¼ cup low-sodium soy sauce
• 1 Tablespoon brown sugar
• 1 Tablespoon cornstarch
• 1 clove minced garlic
• 1 pound chicken, boneless, skinless
• 2 Tablespoons vegetable oil
• 12 ounces frozen stir-fry vegetable mix (such as broccoli, carrots, onions, celery)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Rinse jalapeño. Cut a lengthwise slice avoiding seeds and ribs. Mince sliced jalapeño and add 1 teaspoon to a small bowl.
3. Add minced jalapeño, soy sauce, brown sugar, and cornstarch into small bowl and stir together. Set aside.
4. Peel and mince garlic and set aside.
5. Cut chicken into small pieces, about 1/2 to 1 inch cubed. Remove fat as you cut the chicken into pieces if necessary.
6. Heat oil in skillet over medium-high heat. Add chicken pieces and stir until chicken is no longer pink.
7. Add frozen vegetable mix, stir mixture, and cook until vegetables soften. Add garlic and sauce from the small bowl and stir until the chicken and vegetables are coated. Use a thermometer to measure the internal temperature on one of the larger chicken pieces. Chicken is cooked and safe to eat at 165°F.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 15 ounce can black beans
• 1 15 ounce can pinto beans
• 1 15 ounce can sweet corn
• 1 14.5 ounce can petite diced tomatoes
• 1 12.5 ounce can chicken breast in water
• 1 10 ounce can green enchilada sauce
• 1 14 ounce can low-sodium chicken broth
• 1 packet taco seasoning
• 1 teaspoon black pepper, or to taste
• 4 corn tortillas (optional)
• Oil

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Drain and rinse black beans, pinto beans, and sweet corn and add to a large pot.
3. Add diced tomatoes, canned chicken, enchilada sauce, chicken broth, and seasonings.
4. Bring to a boil and then turn down to a simmer on low for 20 – 30 minutes.
5. Preheat oven to 350°F. Lightly coat both sides of each tortilla with oil and bake 8 – 11 minutes or until crisp. Stack tortillas and cut into strips. Top each soup serving with baked tortilla chips.
6. Refrigerate leftovers within 2 hours.

NOTE: Can also prepare in slow cooker on low heat for 2 – 3 hours.

Use rotisserie chicken instead of canned if you prefer.

Ingredients

• 2 boneless chicken breasts, each cut in half lengthwise to make 4 pieces 
• 1-2 sweet potatoes (depending on size), washed, peeled, and cut into thick slices 
• 1 14.5-ounce can green beans, drained (or frozen) 
• 1 teaspoon Italian seasoning 
• ½ teaspoon garlic powder 
• ¼ teaspoon salt 

Directions

1. Preheat the oven to 350°F. 
2. Wash your hands well with soap and hot water. 
3. Cut washed and peeled sweet potatoes in half long ways. Place flat side down. Cut into slices. 
4. Lay four large pieces of aluminum foil on your work surface. Lay them out flat. 
5. On one piece of foil, divide the sweet potato pieces and the green beans between packets. 
6. Put one piece of chicken on top of the vegetables. 
7. Sprinkle the Italian seasoning, garlic powder, and salt over the top of the chicken and veggies. 
8. Fold the foil up over the chicken and veggies. Fold the edges together to make a sealed packet. 
9. Repeat steps 4 through 8 for the other three pieces of foil. You will have four foil packets. 
10. Place the foil packets on a large baking sheet and place in the oven. 
11. Bake for 30 to 45 minutes, until the chicken is completely cooked. 
12. Check temperature of chicken with meat thermometer. Make sure it is completely cooked. It should be 165°F. 
13. Refrigerate leftovers within 2 hours. 

INGREDIENTS

• 1 medium bell pepper
• 1 medium cucumber
• 1 medium tomato
• 2 15 ounce cans chickpeas/garbanzo beans
• ½ cup HappyHealthy Italian Dressing
• ½ teaspoon salt

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. Wash bell pepper, cucumber, and tomato and cut into small to medium pieces. 
3. Drain and rinse chickpeas/garbanzo beans. Add bell pepper, cucumber, tomato pieces and chickpeas to a medium mixing bowl.  
4. Stir HappyHealthy Italian dressing and add to the mixing bowl. Add salt and mix well.
5. Refrigerate leftovers within 2 hours.

Ingredients

• 1 teaspoon oil
• 1¼ cups onion, cut into small pieces
• 2 cloves garlic, crushed, peeled, and cut into tiny pieces
• 1 can low-sodium chickpeas (also called garbanzo beans) (about 15 ounces)
• 3 cups canned crushed or diced tomatoes with juice, low-sodium
• ¼ cup water
• ¼ teaspoon ground ginger
• ½ teaspoon chili powder
• 1½ teaspoons ground cumin

Directions

1. Wash your hands well with soap and hot water.
2. Turn the eye of the stove to medium-high. Pre-heat a medium pot.
3. Add the oil to the pot. Add the onion. Stir as the onion cooks. Cook until the onion is soft, but not brown.
4. Add the garlic to the pot. Stir and cook for about 1 minute.
5. Open the can of chickpeas. Drain off the liquid. Rinse the chickpeas with cool water. Rinse them in the can or using a colander. Pour off the water.
6. Add the chickpeas to the pot. Add the tomatoes and their juice. Then add the water, ginger, chili powder, and cumin.
7. Stir gently to mix all the ingredients. Keep cooking until the chickpea mixture comes to a boil.
8. When the mixture boils, reduce the heat to medium. Let the chickpeas simmer, gently bubbling, for about 10 minutes. Do not put a cover on the pot.
9. Cook until there is only enough liquid in the pot to cover the bottom. Then the chickpeas are ready.
10. Serve the chickpeas while they are hot.
11. Refrigerate leftovers within 2 hours.

Ingredients

• 1 (15 oz) can black beans, low sodium
• 1 lb. ground beef
• 1 tsp chili powder
• 1 ½ cups mild salsa
• 2 ½ cups (12 ounces) uncooked macaroni pasta
• 3 cups water
• 1/3 cup cheddar cheese, shredded

Directions

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain and rinse beans.
3. Heat a large skillet over medium heat and cook beef until no longer pink, about 5-10 minutes, stirring to break apart into crumbles. Drain beef and return to skillet. 
4. Stir in beans, chili powder, salsa, uncooked pasta and water. Bring to a boil, reduce heat to low, and simmer for about 15 minutes or until pasta is tender and sauce is slightly thickened, stirring occasionally. Top with shredded cheddar cheese. Serve.
5. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 head green leaf lettuce (6 to 8 oz.)
• 2 medium carrots
• 2 stalks celery
• 1 cup water
• 1 Tablespoon lemon juice
• 1 medium apple
• 1 small bunch of radishes
• 1 Tablespoon HappyHealthy Italian Dressing
• ½ teaspoon grated parmesan cheese

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash lettuce, cut off stem end of lettuce, and remove any wilted or damaged leaves. Pat lettuce leaves dry with paper towels then chop or tear leaves into bite-size pieces. Add bite-size pieces to a large bowl.
3. Wash, peel, and cut carrots into small pieces. Add carrots to bowl.
4. Wash celery, cut off rib ends, and cut into small pieces. Add celery to bowl.
5. Combine water and lemon juice in a small bowl and set aside.
6. Wash, core, and slice apple. Cut into small pieces and add to lemon juice and water mixture.
7. Remove radishes from leafy greens, wash, cut off stem and root sides, and cut into small pieces.
8. Drain apple pieces in a colander and add to bowl.
9. Place radishes on top of the salad.
10. Top each salad serving (about 1 1/2 cups) with dressing and cheese before serving.
11. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 16-ounce bag of coleslaw mix
• 1/2 cup low-fat mayonnaise
• 1 Tablespoon apple cider vinegar
• 1 Tablespoon honey
• Salt and black pepper to taste (optional)

DIRECTIONS

1. Wash your hands with soap and warm water for at least 20 seconds.
2. Add coleslaw mix to a large mixing bowl.
3. In a small bowl, mix together mayonnaise, apple cider vinegar, and honey to make coleslaw dressing. Mix with a fork or a small whisk.
4. Pour dressing over coleslaw mix, add salt and black pepper, and stir to coat mix evenly. Cover and chill in refrigerator for at least 30 minutes.
5. Refrigerate leftovers within 2 hours.

Ingredients

• 1 pound collard greens 

• 4 medium cloves of garlic 

• 2 Tablespoons oil 

• ¼ teaspoon salt 

• ¼ teaspoon ground black pepper 

Directions

1. Wash your hands well with soap and hot water.

2. Cut or tear the hard stems off the collard greens. 

3. Fill a large bowl with cold water. Put the cut greens into the water. Swish the greens around with your hands to wash off any dirt. Let the dirt settle to the bottom of the bowl. If greens are still dirty, repeat this step. 

4. Lift the greens out of the water. Let the greens dry in a colander or on paper towels. Dry them as well as you can. 

5. Make a stack of three or four collard leaves. Stack the leaves on top of each other. 

6. Roll each stack into a tube, like a cigar. 

7. Use a sharp knife to cut the tubes into thin strips about ¼-inch wide. 

8. Smash, remove paper skin and cut garlic into tiny pieces. 

9. Turn the eye of the stove to medium-high heat. Preheat a large skillet. 

10. Add the oil to the skillet. Let it get hot. 

11. Add the collard greens to the skillet. Be careful. If the greens are damp, the oil might splatter and burn you. If all the greens won’t fit into the skillet, cook them in two batches. 

12. Stir the greens until they are wilted, about 2 minutes. 

13. Turn the heat to medium. Add the garlic. Stir to mix the garlic with the greens. 

14. Keep cooking until the greens are soft and there is no water in the skillet. This will take about 5 to 7 minutes. If the garlic starts to brown before the greens are done, turn the heat to medium-low. 

15. Season the greens with salt and pepper. Serve them right away. 

16. Refrigerate leftovers within 2 hours.

INGREDIENTS

• ½ medium onion 
• 2 Tablespoons vegetable oil 
• 12 ounces frozen whole kernel corn 
• 12 ounces frozen lima beans 
• 12 ounces frozen cut okra 
• 1 14.5 ounce can diced tomatoes, no salt added 
• 1 cup water 
• 1 teaspoon salt 
• ½ teaspoon garlic powder 
• ½ teaspoon pepper 

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. Peel and cut ½ onion into small pieces. 
3. Heat oil in a medium pot over medium heat. Add onions and cook until soft. 
4. Add corn, lima beans, okra, diced tomatoes, and water to pot and stir to combine. 
5. Season vegetables with salt, garlic powder, and pepper, stir and reduce heat to medium-low. Cook until vegetables are tender, about 30-45 minutes. 
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 large egg
• 1 3/4 cups buttermilk OR 1 1/2 cups low-fat milk
• 1/4 cup vegetable oil
• 2 cups self-rising enriched corn meal
• 1 teaspoon vegetable oil

 DIRECTIONS

1. Preheat oven to 450°F
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Whisk egg, buttermilk, and vegetable oil with a fork.
4. Add cornmeal to the egg mixture and stir until the batter is creamy and pourable.
5. Brush the skillet with vegetable oil and heat for 5 minutes. Pour batter into the skillet.
6. Bake 20 to 25 minutes or until golden brown.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 medium bell peppers
• ½ medium onion
• 1 15 – 15.5 ounce can beans (such as red kidney beans, baked beans, or black beans)
• 1 pound ground beef
• 1 Tablespoon Fajita/Taco seasoning
• 1 egg
• 1/3 cup low fat milk
• 1 (8.5 ounce) package corn bread mix

DIRECTIONS

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash bell peppers and cut into small pieces.
4. Peel onion and cut half into small pieces.
5. Drain and rinse beans.
6. Heat large cast iron skillet over medium-high heat and cook beef until no longer pink, about 5 minutes. Drain beef then add bell peppers and onion and cook until vegetables are soft. Add HappyHealthy Seasoning-Fajita/Taco and beans and stir. Spread beef mixture in an even layer in skillet.
7. Add egg, milk, and cornbread mix to medium bowl and stir to combine. Always follow package directions to mix cornbread. Spoon cornbread mix in an even layer over beef mixture.
8. Place skillet in the oven and cook for 25 minutes until cornbread is golden brown.
9. Refrigerate leftovers within 2 hours.

Ingredients

• 1 15 ounce can sliced peaches, no added sugar
• 1 20 ounce can pineapple chunks, no added sugar
• 1 cup strawberries
• 1 cup grapes, seedless
• 1/2 cup low fat vanilla yogurt

Directions

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain peaches and pineapple in colander. Add peach slice halves and pineapple chunks to a medium mixing bowl.
3. Rinse strawberries and grapes with cool water. Drain in a colander. Cut the stem off of the strawberries and then cut in half. Cut grapes in half then transfer strawberries and grapes to the mixing bowl.
4. Add yogurt to bowl and mix gently with a spoon until fruit is well coated.
5. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 large cucumber
• 1 large tomato
• ¼ medium onion, (optional)
• ¼ cup HappyHealthy Italian Dressing
• ¼ teaspoon salt
• ¼ teaspoon black pepper

DIRECTIONS

1. Wash your hands with soap and warm water for at least 20 seconds.
2. Wash and cut cucumber into bite size pieces, add to mixing bowl.
3. Wash and cut tomato into bite size pieces, add to mixing bowl.
4. Peel and chop onion into small pieces, add to mixing bowl.
5. Add dressing, salt and pepper to the mixing bowl, stir all ingredients with a wooden spoon. Cover and chill in the refrigerator for at least an hour.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 medium cucumbers
• 16 strawberries
• 2 Tablespoons apple cider vinegar
• 1 Tablespoon oil
• 1 Tablespoon honey
• ¼ teaspoon onion powder
• ¼ teaspoon salt

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash cucumbers and strawberries and cut into small pieces. Add to a small mixing bowl.
3. Add vinegar, oil, honey, onion powder, and salt to mixture and stir until cucumbers and strawberries are evenly coated. Cover and chill in refrigerator for at least an hour.
4. Store in an airtight container and refrigerate leftovers within 2 hours.
    

Ingredients:

• 1 onion
• 1 bell pepper
• 2 celery stalks
• 1 pound ground beef, lean
• ½ teaspoon paprika
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 2 cups water
• 1 cup rice, uncooked

Directions:

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Peel and dice onion.
3. Rinse and dice bell pepper and celery.
4. Heat a medium or large pot over medium-high heat, add ground beef, onion, bell pepper, and celery. Stir mixture and cook until beef is no longer pink, about 5 minutes. Drain beef and vegetable mixture and return to the pot.
5. Add water, rice, paprika, salt, and pepper to the pot and bring to a boil over high heat. Then reduce heat to low, cover, and let simmer until rice is tender and liquid has been absorbed, about 20 minutes.
6. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• 1 9-inch refrigerated pie crust
• 2 cups cooked chicken or 20 ounces canned
• chicken breast in water, drained
• 1 12-ounce package frozen mixed vegetables
• 1 10.5-ounce can reduced sodium cream of
• chicken soup
• ½ cup low fat sour cream
• Vegetable oil or vegetable oil spray

DIRECTIONS

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Remove pie crust from refrigerator and let stand at room temperature for 15 to 20 minutes.
4. Mix chicken, vegetables, cream of chicken soup, and sour cream in a medium mixing bowl. If using canned chicken, drain before adding to the bowl.
5. Coat 8- to 9-inch square or round baking dish with vegetable oil cooking spray and add mixture. Place pie crust over the mixture, overlapping the edges of the dish and pressing the crust around the sides to seal. Make several small slits in top to allow steam to escape. Bake for 1 hour.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil or vegetable oil cooking spray
• 3 cups uncooked, old fashioned rolled oats
• ¼ cup pecan pieces (optional)
• ¼ cup vegetable oil
• ¼ cup honey
• 1 teaspoon cinnamon

DIRECTIONS

1. Preheat oven to 325°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Coat baking pan with vegetable oil cooking spray or vegetable oil.
4. Add oats, pecans (optional), oil, honey, and cinnamon to a medium mixing bowl and mix well.
5. Spread mixture evenly on a baking pan and bake for 20 minutes. Use spatula to stir granola to keep from sticking while cooling.
6. Store in an airtight container after cooling.

INGREDIENTS

• 1 onion, medium
• 1 bell pepper, medium
• 1 tablespoon oil
• 1 pound lean ground beef
• 1 tablespoon minced garlic
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• ½ teaspoon salt
• 1 teaspoon black pepper
• ½ cup ketchup
• 1 tablespoon Worcestershire sauce
• 4 whole wheat hamburger buns

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Peel and chop onion.
3. Wash and chop bell pepper.
4. Heat oil in skillet on medium heat.
5. Cook onion and bell pepper until tender.
6. Add ground beef to skillet and cook until no longer pink, about 5 minutes.
7. Drain beef and vegetable mixture and add back to skillet.
8. Add minced garlic and seasonings to beef and vegetable mixture. Stir and cook for 2 minutes on medium heat.
9. Add ketchup and Worcestershire sauce. Stir and simmer for 5 – 10 minutes on low simmer.
10. Serve on whole wheat hamburger bun.
11. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 16-ounce bag frozen chopped spinach
• 6 large eggs
• 1 tablespoon shredded cheese
• 1/4 teaspoon onion powder
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• Nonstick cooking spray

DIRECTIONS

1. Preheat the oven to 350°F.
2. Wash your hands well with soap and hot water.
3. Thaw the spinach in the microwave or under cool running water.
4. Place the spinach in a strainer. Place the strainer in the sink. Squeeze as much water out of the spinach as you can.
5. Crack the eggs into a small bowl. Stir the eggs with a fork or whisk. Stir the eggs until they are all bright yellow.
6. Add the cheese, onion powder, salt, and black pepper to the eggs. Stir until all the ingredients are mixed together well.
7. Spray a medium-sized baking dish or a pan with high sides with nonstick cooking spray. The pan should be about 8 inches square. Make a light coating.
8. Spread the dry spinach in the bottom of the baking dish. Make an even layer.
9. Pour the egg mixture over the spinach.
10. Stir gently to make sure the spinach is covered.
11. Bake in the oven for 15-20 minutes, or until the eggs are done and the top is lightly browned.
12. Carefully remove the pan from the oven.
13. Cut the casserole into 6 equal pieces. Serve the casserole while it is hot.
14. Refrigerate any leftovers within 2 hours.

INGREDIENTS

• 6 large eggs
• ½ teaspoon pepper
• ½ teaspoon salt
• ¼ teaspoon garlic powder
• Vegetable oil or vegetable oil cooking spray
• ½ cup fresh spinach
• ½ cup grape tomatoes
• 1 cup shredded mozzarella

DIRECTIONS

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Whisk together eggs, pepper, salt, and garlic powder in a medium mixing bowl.
4. Coat 12 cup muffin pan with vegetable oil cooking spray. Add egg mixture to fill each muffin pan cup half full to prevent overflow.
5. Wash spinach and pat dry with paper towel. Roughly chop or tear into pieces.
6. Wash tomatoes and cut in half.
7. Top egg mixture in each muffin cup with equal amounts of spinach, tomatoes, and mozzarella.
8. Bake for 15 minutes. Remove muffin pan from oven and let stand for 5 minutes before serving
9. Refrigerate leftovers within 2 hours

INGREDIENTS

• 1 cup oats (old fashion or instant)
• ½ cup peanut butter
• 1/4 cup honey

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Add oats, peanut butter, and honey to a bowl and mix until ingredients are combined. Place the bowl in refrigerator for 30 minutes. This will make rolling the balls easier.
3. Use a tablespoon to scoop out mixture and then roll into a ball with your hands. Repeat until mixture is gone, should make about twelve balls.
4. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 3 Tablespoons chili powder
• 1 Tablespoon ground cumin
• 2 teaspoons dried oregano
• 2 teaspoons onion powder
• 1 teaspoon crushed red pepper/red pepper flakes 
• 1 teaspoon garlic powder

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. Measure all ingredients and add to a small bowl. Mix together well. Keep in airtight container.

INGREDIENTS

• 2 (10 ounce) cans chicken, low sodium
• 1 medium onion
• 1 T vegetable oil
• 2 (15 ounce) cans low sodium cream of chicken soup
• 2 cups plain yogurt (or non-fat sour cream)
• 1 cup mild salsa
• 1 ½ cups cheddar cheese, shredded, divided
• Vegetable Oil Cooking Spray
• 5 cups cooked instant brown rice

DIRECTIONS

1. Preheat oven to 350°F. 
2. Wash your hands well with soap and warm water for at least 20 seconds. 
3. Drain chicken. 
4. Peel and cut onion into small pieces. 
5. Heat large skillet over medium heat. Add oil and onions to pan. Sauté onions until golden brown, 5-10 minutes. 
6. In a large mixing bowl, combine soup, yogurt, and salsa. Stir to combine. Add 1 cup cheese, chicken, and sautéed onions. Stir to combine. 
7. Spray a 9 x 13 casserole dish with vegetable oil cooking spray. Pour mixing bowl contents into casserole dish. Top dish with ½ cup shredded cheddar cheese. Bake for 30-40 minutes. 
8. While dish bakes, prepare rice according to package instructions. Serve Fiesta Cheesy Chicken over rice. 
9. Refrigerate leftovers within 2 hours.
    

Ingredients

• 4 oz (½ cup) yellow corn, canned 
• 1 fresh jalapeño or 2 T purchased diced jalapeño peppers (optional)
• 1/4 small onion (or ½ cup frozen chopped onion)
• 1 large egg
• 1 ¼ cups low-fat milk (OR 1 ½ cups buttermilk)
• ¼ cup vegetable oil
• 1 ½ cups self-rising enriched cornmeal
• ¼ cup cheddar cheese shredded, low-fat
• 1 T vegetable oil

Directions

1. Preheat oven to 450^oF with an 8-inch cast iron skillet inside oven.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Drain corn.
4. Wash jalapeño. Cut and discard the jalapeño stem. Cut jalapeño in half, remove center and seeds. Chop into small pieces. Wash your hands well with soap and warm water for at least 20 seconds.
5. Peel and cut onion into small pieces.
6. Whisk egg, milk, and vegetable oil with a fork.
7. Add cornmeal to the egg mixture and stir until the batter is creamy and pourable.
8. Fold into batter with a spatula corn, jalapeño, cheddar cheese, and onion.
9. Carefully remove the preheated cast iron skillet from oven. Brush the skillet with vegetable oil. Pour batter into skillet.
10. Bake 25-30 minutes or until golden brown and inside is set and knife comes out clean. Serve warm.
11. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 cup brown rice, uncooked
• 1 small onion
• 1 Tablespoon vegetable oil
• ¾ cup salsa

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Follow package directions to cook rice. Makes about 2 to 2½ cups cooked rice. Drain off excess liquid if needed.
3. Peel and cut onion into small pieces.
4. Heat oil in a large skillet over medium heat and add onion. Cook until onions begin to soften, stirring occasionally, about 5 minutes. Add cooked rice and continue cooking, stirring often for about 5 more minutes.
5. Add salsa to skillet and stir in with rice and onions, cook until the mixture is warm.
6. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• 1 pound lean ground beef
• 2 Tablespoons store-bought taco seasoning
• 1 13.8-ounce package refrigerated pizza dough
• 1 16-ounce can fat-free refried beans
• 1 cup shredded cheddar cheese
• 2 Roma tomatoes, cut into thin slices
• ¼ cup black olives, cut into slices
• 4 green onions, cut into small pieces
• ¼ cup corn kernels

DIRECTIONS

1. Preheat the oven to 425°F.
2. Wash your hands well with soap and hot water.
3. Turn the eye of the stove to medium heat. Preheat the skillet.
4. Add the ground beef to the skillet. Stir the beef as it cooks to break it into crumbles. This will take about 5 minutes.
5. Drain the fat from the cooked ground beef.
6. Add the taco seasoning to the skillet. Stir to mix the seasoning into the beef.
7. Spread the pizza dough onto an ungreased baking sheet. Spread it up the sides of the pan.
8. Put the baking sheet in the oven. Bake the dough for 8 to 10 minutes or until it is lightly browned.
9. Remove the baking sheet from oven.
10. Using a spoon or spatula, spread the refried beans over the pizza crust. Make an even layer.
11. Spread the ground beef mixture over the top of the beans. Make an even layer.
12. Sprinkle the cheese over the beef.
13. Sprinkle the black olives, green onions, and corn kernels on top of the cheese. Top with sliced tomatoes.
14. Put the baking sheet back in the oven. Bake the pizza for 5 to 7 minutes, or until cheese is melted.
15. Remove the pizza from the oven. Let it cool slightly.
16. Cut the pizza into 12 pieces and serve.
17. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil cooking spray
• 4 4-ounce catfish filets
• 2 tablespoons HappyHealthy All Purpose Seasoning
• 8 flour or corn tortillas
• 2 cups HappyHealthy Coleslaw

DIRECTIONS

1. Preheat oven to 375°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Line a baking pan with aluminum foil and spray with vegetable oil cooking spray.
4. Add fish round side down to baking pan and spray with vegetable oil cooking spray, sprinkle seasoning on top side of fish. Then flip, spray with oil and sprinkle seasoning on round side of fish. Cook for 15 to 20 minutes until fish flakes
5. Wrap tortillas in damp paper towels and heat in the microwave for about 30 seconds to warm.
6. Add ½ of each fish filet, about 2 ounces, and ¼ cup slaw to each tortilla.
7. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• 4 small yellow squash
• 1 bell pepper
• ½ red onion
• ½ cup HappyHealthy Balsamic Vinaigrette dressing
• 1 teaspoon pepper
• 1 teaspoon salt

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash and cut squash into thick half-moons, about ½ inch.
4. Wash and cut bell pepper into medium pieces.
5. Peel and cut onion into medium pieces.
6. In a medium mixing bowl, add squash, bell pepper, onion, and HappyHealthy balsamic vinaigrette dressing, pepper, and salt and stir to combine. Tear off a single layer of aluminum foil large enough to hold the vegetables and place on a baking sheet. Bring up two sides of the foil so edges meet. Seal edges, making a tight ½-inch fold. Allow space for expansion.
7. Place baking sheet in the oven for 20 minutes.
8. Refrigerate leftovers within 2 hours

INGREDIENTS

• 2 large eggs
• ½ cup low-fat milk
• 1/8 cup packed brown sugar
• ½ teaspoon vanilla
• Vegetable oil or vegetable oil cooking spray
• 6 slices bread, whole grain
• 1 1/2 cups fresh or frozen fruit pieces, 1/4 cup for each serving of French Toast

DIRECTIONS

1. Preheat oven to 325°F
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Crack eggs into a small mixing bowl.
4. Add milk, brown sugar, and vanilla to the mixing bowl and beat ingredients together until mixed well.
5. Lightly coat rimmed baking pan with vegetable oil cooking spray or vegetable oil.
6. Dip bread in egg mixture to coat both sides evenly. Place slices of bread on the baking pan.
7. Place the baking pan in the oven for 20 minutes. After 10 minutes, flip the bread and continue cooking for 10 minutes.
8. If using fresh fruit, rinse and cut into bite-size pieces. If using frozen fruit, thaw at room temperature.
9. Remove French toast from oven when ready, place 2 pieces on a plate and top with 1/4 cup fruit.
10. Refrigerate leftovers within 2 hours.

Ingredients

• ½ cup low-fat sour cream 
• ⅓ cup store-bought chunky salsa 
• 3 tablespoons green onions, cut into small pieces 
• ½ teaspoon garlic powder 
• 1 green bell pepper 
• 2 stalks of celery 
• 1 cup baby carrots

Directions

1. Wash your hands well with soap and hot water. 
2. Rinse green onions under cool water. Cut roots off white ends of onions. Cut tips off green ends. Cut onions into small pieces. 
3. Place the sour cream, salsa, green onions, and garlic powder into a small bowl. Stir until they are mixed together. 
4. Cut the bell pepper in half the long way. Use your hands to pull out the stem, core, and seeds. Cut each pepper half into strips. 
5. Cut the leafy tops off the celery stalks. Cut the celery stalks into sticks. 
6. Serve the green bell pepper strips, celery sticks, and baby carrots with the sour cream dip. 
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 tablespoon oil, divided
• 12 ounces frozen peas and carrots (or other frozen vegetables)
• ¼ teaspoon garlic powder
• ¼ teaspoon ground ginger
• 3½ cups cold cooked rice
• 4 eggs
• 2 Tablespoons low sodium soy sauce
• ½ teaspoon sesame oil (optional)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Heat 2 teaspoons oil in a large skillet over medium-high heat.
3. Add frozen vegetables to skillet and season with garlic powder and ground ginger. Cook stirring occasionally until vegetables soften, about 5 minutes. Longer for larger vegetables.
4. Add rice to skillet and stir to mix ingredients. Let mix sit in skillet for 2 to 3 minutes so that rice begins to brown, stir and let sit for another 2 to 3 minutes. Use a spatula to push vegetable and rice mixture to the edge of the skillet so that there is an empty circle in the middle.
5. Add remaining teaspoon of oil to empty circle in the middle of the skillet and add 4 slightly beaten eggs. Let sit for 1 to 2 minutes until eggs begin to cook through, then stir eggs into the mixture.
6. Add soy sauce and stir.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• ½ small watermelon, cut into chunks
• ½ pineapple, cut into chunks, or one 8-ounce can of pineapple chunks in 100% juice
• ½ cup red seedless grapes, washed
• 1 cup strawberries, with the green stems and caps removed
• 16 wooden skewers, 6 inches long
• 1 cup low-fat vanilla yogurt

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Wash all fruit with cool water. Drain in colander.
3. Remove the green stems and caps from the strawberries.
4. Carefully slide a skewer through the center of 4 or 5 pieces of fruit.
5. Repeat with the other skewers to make 16 kabobs.
6. Serve the kabobs with the yogurt for dipping.
7. Refrigerate leftovers within 2 hours.

Ingredients

• 1 pound of strawberries* 
• 2 peaches* 
• 8 ounces blueberries* 
• 3 Tablespoons of sugar-free strawberry preserves 

  * You can use other fruits, depending on what is fresh or on sale. Or choose the fruits your family likes best. Other good fruits to use are apples, blackberries, raspberries, grapes, and melon. 

Directions

1. Wash your hands well with soap and hot water. 
2. Rinse all the fresh fruit with cool water. Drain in a colander. 
3. Peel the peaches and remove the pit. 
4. Cut all the fruit into small pieces. 
5. Put the fruit into a large bowl. 
6. Add the strawberry preserves to the fruit. 
7. Stir gently until the fruit and the preserves are mixed well. 
8. Serve with Baked Tortilla Chips. 
9. Refrigerate leftovers within 2 hours

Ingredients

• 1-2 butternut squash (about 3 pounds) 

• 1/2 cup apple juice 

• 1/4 cup water 

• 2 Tablespoons butter 

• 1 Tablespoon sugar 

• 1 teaspoon salt 

• 1/2 teaspoon black pepper 

• 1/4 cup chopped pecans, toasted 

• 1 teaspoon dried sage, optional

Directions

1. Wash your hands well with soap and hot water. 

2. Lay the squash flat on a cutting board and slice off the ends (rounded bottom and top) so you have a flat surface. Be careful when you cut the squash. 

3. Lay the squash pieces flat side down on the counter or table. Cut the squash into bite-size pieces (or you can buy the squash precut). 

4. Turn the eye of the stove to medium-high. Pre-heat a large skillet. 

5. Add the squash, apple juice, and water to the skillet. Then add the butter, sugar, salt, and black pepper. Stir gently to mix all the ingredients. 

6. Keep cooking until the squash mixture starts to boil. 

7. Then reduce the heat to medium-low. Let the squash mixture start to simmer, bubbling gently.

8. Cover the skillet. 

9. Keep cooking for 25 minutes. Stir gently every few minutes. 

10. Take the cover off the skillet. Cook 5 more minutes, until liquid is thick and the squash is tender. 

11. Add the pecans. Add the sage. Stir gently to mix with other ingredients. 

12. Serve the squash while it is hot. 

13. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 12-ounce can tuna in water
• 1 15.5-ounce can cannellini beans, or other white beans
• 1 2.25-ounce can sliced black olives, or 1/3 cup
• ½ small red onion
• ⅓ cup chopped fresh parsley
• 1 Tablespoon dried thyme
• ½ teaspoon pepper
• ¼ teaspoon salt
• 3 Tablespoons vegetable oil
• 3 Tablespoons lemon juice

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain tuna and add to medium mixing bowl.
3. Drain and rinse beans and sliced olives and add to mixing bowl with tuna.
4. Peel onion and cut ½ onion into small pieces. Add onion to mixing bowl.
5. Wash parsley and pat dry with paper towel. Pull parsley leaves from stems and cut into pieces. Add parsley to mixing bowl.
6. Add thyme, pepper, salt, oil, and lemon juice to mixing bowl with other ingredients and mix well to combine. Cover and let chill in the refrigerator for at least an hour before serving.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil or vegetable oil cooking spray
• 1 14.5-ounce can mixed greens, non-seasoned,
• low sodium (drain and reserve 1/2 the juice)
• 1 package of cornbread mix

 DIRECTIONS

1. Preheat oven according to cornbread package directions.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Use vegetable oil or cooking spray to coat 10” cast iron skillet, oven-proof skillet, or baking dish.
4. Drain half the juice from the greens. Add the greens and remaining juice to the skillet or baking dish.
5. Follow package directions to mix cornbread. Add cornbread mixture to the skillet or baking dish and spoon on top of the mixed greens and place in the oven.
6. Bake for 20 to 25 minutes until the cornbread is golden brown.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 3 small red potatoes
• 2 carrots
• 1 bell pepper
• ½ onion
• 1 pound lean ground beef
• Vegetable oil cooking spray
• 2 Tablespoons dry onion soup mix, divided

DIRECTIONS

1. Preheat oven to 375°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash and cut potatoes into thin slices, about ¼-inch thick.
4. Wash, peel, and cut carrots into thin coins, about ¼-inch thick.
5. Wash and cut the bell pepper into medium pieces.
6. Peel and cut ½ onion into thin slices.
7. Make 4 beef patties and place on a plate.
8. Wash your hands well with soap and water for at least 20 seconds.
9. Prepare 4 aluminum foil sheets, about 12” x 18”, and spray with vegetable oil. Divide vegetables evenly among foil sheets so that potatoes are on the bottom, then carrots, then peppers and onions. Top each with a beef patty.
10. Top ingredients on each foil sheet with 1½ teaspoons of dry onion soup mix and spray with vegetable oil. Fold foil to make packets, seal, and place on a baking pan. Place baking pan in the oven and cook for 45 minutes or until beef reaches internal temperature of 165°F and potatoes and carrots are fork tender.
     

INGREDIENTS

• Vegetable oil or vegetable oil cooking spray
• ½ bag or 4 cups frozen hash browns, shredded
• 3 cups spinach
• 1 medium bell pepper
• ½ medium onion
• 6 large eggs
• ⅔ cup low fat Greek yogurt, plain
• 1 teaspoon Dijon mustard
• 1 teaspoon salt
• 1 cup shredded cheese

DIRECTIONS

1. Preheat oven to 350° F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Coat 9 x 13 baking dish with vegetable oil cooking spray.
4. Add frozen hash browns to baking dish.
5. Buy pre-washed or fresh spinach. If using fresh, then remove stems and place leaves in a bowl of water for about a minute. Drain in a colander and then pat leaves dry with paper towels. Chop spinach leaves and add to baking dish.
6. Wash bell pepper and cut into small pieces. Add to baking dish.
7. Peel onion and cut into small pieces. Add to baking dish.
8. Crack eggs into a mixing bowl. Add yogurt, mustard, and salt and stir with a fork or whisk until mixture is smooth. Add egg mixture to baking dish.
9. Add cheese to baking dish and mix all ingredients until well coated in the egg mixture.
10. Bake casserole for 50 minutes.
11. Refrigerate leftovers within 2 hours

HONEY MUSTARD DRESSING

Makes 12 servings, 2 tablespoons per serving

INGREDIENTS

• 1 cup low-fat plain yogurt
• ½ cup non-fat or 1% milk
• ¼ cup honey
• 1 tablespoon plus 1 teaspoon mustard
• Dash of cayenne pepper (optional)

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Combine all ingredients in a jar and shake until smooth. Cover and chill for 30 minutes before serving.
3. Refrigerate leftovers within 2 hours. Use within 2 weeks.

Ingredients

• 2 15.5-ounce cans cannellini beans
• 1 Tablespoon minced garlic
• 2 Tablespoons vegetable oil
• 2 Tablespoons lemon juice
• 1 teaspoon paprika (1/2 in recipe 1/2 as garnish)
• 1 to 2 Tablespoons water (optional)
• 1/4 teaspoon ground cumin (optional)

Directions

1. Wash your hands with soap and warm water for at least 20 seconds.
2. Drain and rinse beans and add to a medium mixing bowl. Mash beans with a fork or potato masher.
3. Peel and mince garlic. Add garlic, oil, lemon juice, and 1/2 teaspoon paprika and continue to mash beans.
4. If hummus mixture is too thick, add water.
5. Top with paprika and cumin.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 large zucchini
• 1 tomato
• 1 Tablespoon vegetable oil or vegetable oil cooking spray
• 1 cup HappyHealthy Hummus Spread
• 4 whole wheat tortillas
• 1/2 cup shredded cheese
• Lettuce (optional)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Rinse zucchini and cut into half-moons by slicing in half long ways and laying each half flat, then cutting across to make slices.
3. Rinse tomato and cut into slices.
4. Use oil or cooking spray to coat a medium skillet, heat over medium-high heat. Add zucchini slices and sauté until tender and lightly browned, about 5 minutes.
5. Spread ¼ cup hummus on each tortilla, top with ¼ cup of the sautéed zucchini slices, 1 tomato slice cut in half and sprinkle lightly with cheese. Top with lettuce if desired. Fold into a wrap and cut in half.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1/4 cup honey
• 1/4 cup apple cider vinegar
• 1/4 cup water
• 1/2 cup vegetable oil
• 1 0.6-ounce packet Italian dressing mix

DIRECTIONS

1. Wash your hands with soap and warm water for at least 20 seconds.
2. Add honey, apple cider vinegar and water to a microwave safe bowl and heat for 15 seconds and mix with a fork or whisk.
3. Add oil and dressing packet into a small mixing bowl and mix with a fork or whisk.
4. Pour dressing into a jar with lid and chill in refrigerator for at least an hour before serving.
5. Refrigerate leftovers within 2 hours. Use within 2 weeks.

INGREDIENTS

• 1 bunch kale
• 15-ounce can peaches in 100% juice
• 1 Tablespoon vegetable oil
• 1 Tablespoon apple cider vinegar
• 1/3 cup 100% fruit juice (from canned fruit)
• ¼ teaspoon salt
• ¼ teaspoon pepper
• ¼ cup parmesan cheese, grated

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash kale and pat dry with paper towels. Remove stems, stack and roll leaves, and finely chop. Add to a large bowl.
3. Drain fruit, reserving the juice, and cut into bite-size pieces. Add fruit pieces to the kale.
4. Combine oil, apple cider vinegar, 100% fruit juice, salt, and pepper in a small bowl and mix well with a fork. Add the dressing mix to the kale and fruit, mix the salad with tongs.
5. Add parmesan cheese then place covered bowl in the refrigerator to chill for at least an hour. Toss before serving.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil cooking spray or vegetable oil
• 4 (4) ounce fish filets, fresh or thawed (catfish, pollock or any flakey fish)
• 2 Tablespoons unsalted butter
• 2 Tablespoons lemon juice
• 2 teaspoons lemon pepper
• 1/2 teaspoon paprika
• 1 lemon

DIRECTIONS

1. Preheat oven to 425°.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Line a baking pan with aluminum foil and coat with vegetable oil cooking spray. Place fish filets on pan rounded side up.
4. Melt butter and mix with lemon juice in a small bowl. Drizzle butter mixture over filets.
5. Mix lemon pepper and paprika and season filets.
6. Wash lemon, use your palm and roll lemon on the cutting board a few times. Cut 2 slices, half each slice and place on top of each filet.
7. Place pan in oven and cook for 15-20 minutes or until fish flakes with a fork.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound boneless skinless chicken breast or thighs
• 1 Tablespoon lemon pepper seasoning
• ½ teaspoon salt
• ½ teaspoon dried basil
• ½ teaspoon dried oregano
• 1 Tablespoon vegetable oil
• 2 Tablespoons lemon juice

DIRECTIONS

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Trim fat and if needed cut larger pieces to make 4 servings.
4. Wash your hands well with soap and warm water for at least 20 seconds.
5. In a small bowl, mix lemon pepper seasoning, salt, basil, and oregano.
6. Heat oil in large cast iron skillet over medium heat. When skillet is hot, use tongs to add chicken then season with half of the lemon pepper mix. Cook for 2 minutes then flip chicken.
7. Pour lemon juice over chicken, season with remaining lemon pepper mix and cook for 2 more minutes.
8. Place skillet in the oven and cook for 20 to 25 minutes or until chicken reaches internal temperature of 165°F.
9. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 small onion
• 1 bell pepper
• 1 teaspoon vegetable oil
• ½ cup dried lentils
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• ½ teaspoon oregano
• 1½ cups reduced sodium broth, any flavor

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Peel and cut onion into small pieces.
3. Wash and cut bell pepper into small pieces.
4. Heat oil in large skillet over medium heat and add onion and bell pepper. Cook until soft, about 5 minutes.
5. Rinse lentils and add to skillet. Top with chili powder, ground cumin, garlic powder, and oregano and stir.
6. Add broth to skillet and bring to a boil. Then reduce heat to low, cover, and cook for about 20-30 minutes until lentils are tender. Uncover and continue cooking over medium heat until mixture thickens and most of the liquid is gone, about 10 minutes.
7. Refrigerate leftovers within 2 hours

INGREDIENTS

• 1 Tablespoon vegetable oil
• 1 teaspoon minced garlic
• 1 bag frozen onions, carrots, and celery (10-12 ounces)
• 1/2 teaspoon paprika
• 1/2 teaspoon black pepper
• 1 1/3 cups chicken or vegetable broth, low-sodium
• 1 bag frozen lima beans (10-12 ounces)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Heat oil in medium to large pot over medium-high heat.
3. Peel and mince garlic.
4. Add minced garlic, paprika, pepper, and frozen blend to the pot and stir while vegetables cook to tender, about 3 minutes.
5. Add broth to the pot and bring to a boil.
6. Add frozen lima beans to the pot and gently stir until broth returns to a boil. Then reduce heat to a simmer, cover, and cook until beans are tender, about 20 minutes.
7. Refrigerate leftovers within 2 hours. 

INGREDIENTS

• 12 ounces (about 3 cups) uncooked elbow pasta
• 10-12 ounces frozen peas and carrots mix, thawed
• 10-12 ounces frozen onions, celery, and peppers mix, thawed
• ½ cup HappyHealthy Italian Dressing
• 1 teaspoon black pepper
• ½ teaspoon salt

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Follow package directions to cook pasta.
3. Thaw frozen peas and carrots, frozen onion, celery, and pepper blend overnight in the refrigerator. Drain thawed vegetables in colander while pasta cooks. Transfer vegetable mix to a large mixing bowl before pasta is ready to be drained.
4. Drain pasta in colander then add to vegetable mix. Add Italian dressing, pepper, and salt and mix well. Cover and chill pasta salad in the refrigerator for at least an hour before serving. 
5. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 6 sweet potatoes
• ½ cup low-fat milk
• ¼ stick butter
• ½ teaspoon cinnamon (optional)
• ¼ teaspoon nutmeg (optional)

DIRECTIONS

1. Wash your hands with soap and hot water.
2. Peel the sweet potatoes. Cut them into large chunks.
3. Turn the eye of the stove to medium-high heat.
4. Put the sweet potato chunks into a large pot. Cover the sweet potato chunks with water.
5. Put the pot on the stove and let the water come to a boil.
6. Boil until the sweet potato pieces are tender.
7. Drain off the water. Keep the sweet potatoes in the pot.
8. Add the milk and butter to the pot.
9. Mash the potatoes until they are mixed with the milk and butter.
10. Add the cinnamon and nutmeg to the potatoes (optional). Stir.
11. Serve the potatoes while they are hot.
12. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 10 ounces onions and peppers, frozen and diced
• 1 pound lean ground beeef
• 1 egg
• 1/2 to 3/4 cup cracker crumbs
• ½ cup milk
• 2 Tablespoons ketchup
• 1 teaspoon mustard
• ½ teaspoon salt
• ¼ teaspoon pepper

For the sauce:

• 1/2 cup ketchup
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder

DIRECTIONS

1. Preheat oven to 350°
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Thaw onions and peppers in refrigerator overnight and drain.
4. Mix ground beef, onions and peppers, egg, cracker crumbs, milk, ketchup, mustard, salt, and pepper together in a medium mixing bowl. Once all ingredients are mixed, form a loaf and place in a baking dish just large enough to hold meatloaf or a 9 x 5 baking dish.
5. Place the meatloaf in the oven and cook for 40 minutes.
6. Drain any liquid off the meatloaf before adding the sauce.
7. Mix ketchup, chili powder and garlic powder in a bowl. Top meatloaf with sauce and cook for an additional 20 minutes.
8. Refrigerate leftovers within 2 hours.

Ingredients

• 2 medium apples, washed, with the cores removed
• 2 Tablespoons raisins
• 2 Tablespoons brown sugar
• 2 teaspoons softened butter
• ¼ teaspoon cinnamon, optional

Directions

1. Wash hands with soap and hot water.
2. Wash apples, cut in half, and remove core with a spoon.
3. Place the apples in a microwave-safe container.
4. Put the brown sugar and butter in a small bowl. Stir together. Stir in raisins. Add the cinnamon (optional). Stir gently to mix the ingredients together.
5. Use a spoon to fill the center of each apple with the raisin mixture.
6. Cover the apples with plastic wrap. Turn back one corner to let the steam out.
7. Put the covered container into the microwave. Microwave on high for 4 to 5 minutes or until the apples are tender.
8. Remove the container from the microwave. Let it stand on the counter for 1 minute.
9. Carefully remove the plastic wrap. Let the apples cool.
10. Use a spoon to put any juices left in the cooking bowl over the apples.
11. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 whole wheat English muffins
• 4 Tablespoons tomato sauce
• 6 Tablespoons shredded mozzarella cheese
• ½ cup vegetables or cooked meat cut into small pieces

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Open English muffins and place halves on a baking pan. Toast muffins for about 5 minutes.
4. Remove muffins from oven and spread 1 Tablespoon sauce on each muffin half.
5. Add 1 Tablespoon cheese to each muffin half.
6. Add 2 Tablespoon toppings of your choice, then top with another ½ Tablespoon cheese.
7. Place baking pan in the oven for 8 to 10 minutes. Let mini pizzas cool for a couple of minutes before serving.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound boneless, skinless chicken breasts
• 3 bell peppers, medium
• 1 onion, medium
• ¼ cup oil
• 2 teaspoons chili powder
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1 teaspoon black pepper
• Pinch chili pepper flakes (optional)

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and hot water.
3. Line a baking pan with aluminum foil and coat with cooking spray.
4. Slice or filet the chicken breast in half lengthwise. Cut into 1/4-inch wide strips and place on baking pan.
5. Wash hands well with soap and hot water after handling raw chicken.
6. Sanitize cutting board and knife used to slice chicken.
7. Wash bell pepper and cut into thin strips.
8. Peel onion and cut into thin strips.
9. Add bell pepper and onion strips to the baking pan.
10. Drizzle oil over chicken and vegetables.
11. Mix together spices and sprinkle over chicken and vegetables and toss to coat evenly with seasoning. Spread chicken and vegetables on baking pan in a single layer.
12. Bake 25 minutes until chicken is fully cooked.
13. Serve with flour tortillas and your favorite fajita fixings.
14. Refrigerate leftovers within 2 hours.

INGREDIENTS 

• 3 cups cooked brown rice 
• 2 small bell peppers 
• 1 medium onion 
• ½ bunch green onions (optional) 
• 1 Tablespoon vegetable oil 
• 7 ounces andouille sausage 
• 1 pound boneless, skinless chicken 
• 1 10 ounce can diced tomatoes with green chilis 
• 1 Tablespoon Cajun Seasoning 

DIRECTIONS

1. Pre heat oven to 425°F. 
2. Wash your hands well with soap and warm water for at least 20 seconds. 
3. Cook rice according to package directions. 
4. Wash bell peppers and cut into medium pieces. 
5. Peel onion and cut into medium pieces. 
6. Wash green onions and cut whites and light green parts into small pieces. Cut darker green parts into small pieces and set aside for garnish. 
7. Toss together bell peppers, onions, white and light green parts of green onions, and oil in a large rimmed baking pan with tongs. 
8. Cut sausage link in half longways and then cut those strips in half. Line up sausage strips and cut into small pieces. Add sausage to vegetable mixture in the pan. 
9. Trim fat off chicken and cut into ½ inch cubes. Add chicken pieces to pan. 
10. Wash your hands well with soap and warm water for at least 20 seconds. 
11. Top ingredients on pan with diced tomatoes with green chiles and Cajun seasoning and mix well. Spread ingredients in an even layer on pan and place in the oven for 15 minutes. Remove pan, stir and place pan back in oven for 10 minutes. 
12. Garnish with dark green onions and serve jambalaya over brown rice. 
13. Refrigerate leftovers within 2 hours. 
     

INGREDIENTS

• 1 medium bell pepper
• 12 – 16 ounce smoked turkey sausage link
• 12 ounces frozen broccoli florets or cuts
• 10-12 ounces frozen diced sweet potatoes
• 2 Tablespoons vegetable oil
• 1 Tablespoon HappyHealthy All Purpose Seasoning
• ½ teaspoon garlic powder

DIRECTIONS

1. Preheat oven to 450°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash bell pepper and cut into medium pieces.
4. Cut sausage into 1/2-inch rounds.
5. On a large baking pan, add bell pepper pieces, sausage rounds, broccoli, and sweet potatoes.
6. Drizzle oil over ingredients and season with HappyHealthy All Purpose Seasoning and garlic powder. Stir ingredients to evenly coat with oil and seasoning. Bake for 20 minutes, remove pan from oven and stir ingredients. Bake for 10 to 15 minutes more.
7. Refrigerate leftovers within 2 hours.
    

Ingredients

• 1½ pounds (about 2 large) fresh sweet potatoes
• ½ teaspoon black pepper
• ⅛ teaspoon salt
• Non-stick cooking spray

Directions

1. Preheat the oven to 400°F.
2. Wash your hands well with soap and hot water.
3. Scrub the potatoes under cool water. Use a knife to cut off any bad spots. Do not peel them.
4. Cut each potato in half the long way. Place each half cut-side down on a firm surface. Cut each half into 8 wedges or plank-size fries.
5. Spread the potato planks evenly on the cookie sheet.
6. Spray them with nonstick cooking spray.
7. Sprinkle salt and pepper evenly over the planks.
8. Place the cookie sheet into the oven. Bake for about 20 to 30 minutes, or until the potatoes are tender.
9. Remove the potato planks from the oven and serve.
10. Refrigerate leftovers within 2 hours.

Ingredients

• ⅓ cup store-bought blackening rub
• 2 Tablespoons oil
• 4 catfish fillets (about 4 ounces each)

Directions

1. Preheat the oven to 375°F.
2. Wash your hands well with soap and hot water.
3. Cover a large baking sheet with aluminum foil.
4. Using a spoon or brush, coat the aluminum foil with oil.
5. Use a spoon or brush to coat the fillets with oil.
6. Sprinkle both sides of each fillet with the blackening rub.
7. Place the fillets on the foil-covered baking sheet. Place them rounded-side up.
8. Put the baking sheet in the oven.
9. Bake for 15 to 20 minutes, or until the fillets are lightly browned.
10. Serve the fillets while they are hot.
11. Refrigerate any leftovers within 2 hours.

Ingredients

• Vegetable cooking spray
• 3 cups cornflake cereal
• ⅓ cup grated Parmesan cheese
• ½ teaspoon cayenne pepper
• ¼ teaspoon black pepper
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 teaspoon paprika
• 1 teaspoon chili powder
• ½ cup flour
• ¾ cup low-fat buttermilk
• 6 chicken thighs

Directions

1. Pre-heat oven to 375°F.
2. Wash your hands well with soap and hot water.
3. Line a baking pan with aluminum foil and coat with cooking spray.
4. Place cereal in large plastic storage bag and seal bag. Roll a can across the sealed bag to crush cereal.
5. Place Parmesan cheese and all spices in a large bowl with crushed cereal. Stir to combine.
6. Measure out flour into a small mixing bowl.
7. Pour buttermilk into a small mixing bowl.
8. Dip thighs into flour, turning to coat.
9. Move chicken from flour to the buttermilk, turning to coat the chicken. Place the chicken in the bowl containing cheese, crushed cereal, and spices.
10. Press the crumb mixture on both sides to coat the chicken.
11. Place chicken on the baking pan.
12. Repeat steps 8-11 with the remaining chicken.
13. Sprinkle remaining cornflake mixture evenly over chicken.
14. Wash hands well with soap and hot water after handling raw chicken.
15. Place chicken in the oven and cook for 50 minutes.
16. Check the temperature of the chicken using a meat thermometer. Make sure it is fully cooked. It should be 165°F.
17. Serve immediately.
18. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil cooking spray
• 2 large green tomatoes
• 1 large egg
• ¼ cup buttermilk
• ⅔ cup fine cornmeal
• ¼ teaspoon cayenne pepper
• ½ teaspoon garlic powder
• ½ teaspoon pepper
• ½ teaspoon salt

DIRECTIONS

1. Preheat oven to 425°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Spray baking pan with vegetable oil cooking spray.
4. Wash tomatoes and cut into slices, about ¼-inch thick.
5. Crack egg into small bowl, add buttermilk, and mix together with a fork or whisk.
6. In another small bowl, add cornmeal, cayenne pepper, garlic powder, pepper, and salt and mix together with a fork. Dip each tomato slice into the buttermilk and egg mixture, let excess liquid drip off. Then dip the slices into the cornmeal mixture. Turn and press slices to coat evenly and gently shake off excess.
7. Arrange tomato slices on baking pan. Spray top of tomato slices with vegetable oil cooking spray. Place pan in oven. After 15 minutes, spray the top of the tomato slices with vegetable oil cooking spray and turn tomato slices. Bake an additional 15 minutes.
8. Refrigerate leftovers within 2 hours

INGREDIENTS

• Vegetable oil cooking spray or vegetable oil
• 12-ounce package frozen cut okra, thawed
• ½ cup cornmeal
• ½ cup flour
• ½ teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon salt
• ½ teaspoon pepper
• Vegetable oil cooking spray or vegetable oil

DIRECTIONS

1. Preheat oven to 450°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Line a baking pan with aluminum foil and coat with vegetable oil cooking spray or oil.
4. Leave frozen okra in the package and store in the refrigerator overnight to thaw. Right before cooking, drain the thawed okra on paper towels and gently pat to remove any moisture.
5. In a large plastic storage bag add cornmeal, flour, paprika, garlic powder, onion powder, salt, and pepper.
6. Mix the dry ingredients together.
7. Toss okra in a bowl with oil then add okra to the dry ingredients and shake until coated.
8. Spread the coated okra on the baking pan. Place baking pan in the oven and bake until okra is golden brown and has reached desired crispness, about 20 minutes.
9. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1/2 cup blueberries (fresh or frozen)
• 1/2 cup uncooked old fashioned oats
• 1/2 cup low-fat yogurt
• 1/4 cup low-fat milk

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash blueberries and set aside to drain on paper towels or in a colander.
3. Combine blueberries, oats, yogurt, and milk in a jar or container with a lid and shake to combine ingredients. Chill overnight in the refrigerator or for at least 6 hours.
4. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 cup plain, low fat Greek yogurt
• 3 Tablespoons peanut butter
• 1 Tablespoon honey

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Add yogurt, peanut butter, and honey to a bowl and mix well. Store in an airtight container.
3. Serve with apple slices, celery sticks, or your favorite raw fruits.
4. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 3 pears, fresh
• 1 cup fresh or frozen blueberries
• 1 tablespoon cornstarch
• 1 cup old fashioned rolled oats
• ¼ cup applesauce
• 2 tablespoons flour
• 1 tablespoon packed brown sugar
• ½ teaspoon cinnamon

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash pears, cut off ends, and remove the core, and then cut into ½-inch cubes. Add to 8 x 8 baking dish.
4. Wash blueberries if using fresh. Add blueberries to the baking dish with pears and top with cornstarch. Mix ingredients.
5. In a small bowl, add oats, applesauce, flour, brown sugar, and cinnamon and mix well. Sprinkle oat mixture on top of pear blueberry mixture. Place baking dish in oven and cook for 20 minutes until juices are bubbling and topping is browned.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 15.5 ounce canned peas or beans (such as black-eyed peas or kidney beans)
• 1 Tablespoon HappyHealthy All Purpose Seasoning (divided)
• 1 Tablespoon vegetable oil
• 1 pound boneless thin cut pork chops (preferably 6 chops)
• 12 ounces frozen mixed vegetables (recommend bell pepper, onion, and celery mix)
• 1 10 ounce can diced tomatoes with green chiles
• 1 14 ounce can reduced sodium chicken broth
• 1 cup brown rice, dry

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. Drain and rinse peas or beans. 
3. Use 1 teaspoon of HappyHealthy All Purpose Seasoning to season both sides of the pork chops. Save 2 teaspoons for later. 
4. Heat oil in a large pot or skillet with a lid over medium-high heat. Let pot or skillet get hot and then add seasoned pork chops. Sear on each side for about 2 minutes and then remove pork chops and set aside. 
5. Add frozen vegetables to pot or skillet and cook until beginning to soften, about 2 – 3 minutes. 
6. Add diced tomatoes with green chiles, peas or beans, broth, rice, and reserved 2 teaspoons of HappyHealthy All Purpose Seasoning and stir mixture. Bring mixture to a gentle boil, reduce to a low simmer, stirring occasionally. Top with pork chops, cover and cook for about 25 minutes or until all liquid is absorbed.
7. Refrigerate leftovers within 2 hours.

Ingredients

• 6 cups red potatoes (about 6 medium potatoes)

• 1½ cups celery (about 2 stalks)

• ½ cup light mayonnaise

• ½ cup low-fat, plain yogurt

• 1 tablespoon mustard

• 1 tablespoon vinegar

• 1 tablespoon pickle relish

• ½ teaspoon black pepper

• ½ teaspoon cayenne pepper (optional)

• 1 hard-boiled egg, chopped (optional)

Directions

1. Wash your hands well with soap and hot water.

2. Wash celery stalks and lay on a cutting board. Cut off both ends and cut into 4-6 strips lengthwise, depending on width. Cut across ends until all pieces are chopped. Add to bowl.

3. Wash and cube potatoes and place in a sauce pan. Cover potatoes with water and boil on medium high for 10-15 minutes. Drain.

4. In a large mixing bowl, stir together mayonnaise, yogurt, mustard, vinegar, pickle relish, black pepper, and cayenne pepper. Add cooked potatoes, celery, and hard-boiled egg. Stir to coat evenly.

5. Refrigerate until ready to serve.

6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 8-ounce can crushed pineapple in 100% pineapple juice
• ¾ cup canned pumpkin
• 1/3 cup vegetable oil
• 1 Tablespoon white vinegar
• 1½ cups all-purpose flour
• ¾ cup light brown sugar, packed
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• ¼ teaspoon salt
• Pinch of ground nutmeg
• Vegetable oil cooking spray

DIRECTIONS

1. Preheat oven to 350°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. In a small mixing bowl, add pineapple with juice, pumpkin, oil, and vinegar. Mix with a fork to combine.
4. In a medium mixing bowl, add flour, brown sugar, baking soda, cinnamon, salt, and nutmeg. Mix well with a fork and break up any lumps.
5. Add wet ingredients to dry ingredients and mix until just combined. Coat an 8x8 baking dish with cooking oil spray and pour mixture into the baking dish. Bake on middle rack of oven until top is golden brown and a toothpick comes out clean, about 30 minutes. Let cool and then cut into 9 squares.

INGREDIENTS

• ½ pound lean ground beef or turkey
• 1 medium onion, cut into small pieces
• 1 15-ounce can low-sodium kidney beans, with liquid
• 2 14.5 ounce cans low-sodium diced tomatoes, with liquid
• 1 packet of chili seasoning mix
• 1 Tablespoon chili powder

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Turn the eye of the stove to medium-high heat. Preheat a skillet or medium pot.
3. Add the ground meat and the onions to the Dutch oven. Stir the meat as it cooks to break it into crumbles.
4. Cook until the meat is brown and the onion is soft and clear. This will take about 5 minutes.
5. Drain the fat from the cooked mixture.
6. Add the beans and tomatoes, with their liquid, to the skillet with the ground meat and onions.
7. Sprinkle the chili seasoning mix and the chili powder over the mixture in the pot.
8. Reduce the heat to low and cover the pot with a lid.
9. Cook for 10 minutes. Serve warm.
10. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound ground beef
• 1 15-ounce can tomato sauce, no salt added
• 1 cup water
• 1 teaspoon Italian seasoning
• ½ teaspoon garlic powder
• 8 ounces medium egg noodles
• 10 ounces frozen spinach, thawed
• 1 cup low fat cottage cheese
• 2 ounces mozzarella cheese, about ½ cup

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Heat large pot over medium high heat and cook beef until no longer pink, about 5 minutes. Drain beef in a colander and return to pot.
3. Add tomato sauce, water, Italian seasoning, and garlic powder. Stir and bring to a boil.
4. Add noodles to the pot, stir, and reduce heat to medium. Cover and cook for 5 minutes.
5. Drain thawed spinach and add to pot and stir. If mixture is too thick or sticking to the pot, add more water, about a cup. Cover and cook for 5 more minutes.
6. Spread cottage cheese over top of beef, noodle, and spinach mixture and sprinkle with mozzarella cheese. Reduce heat to low and cover for about 10 minutes to melt cheese.
7. Refrigerate leftovers within 2 hours

INGREDIENTS

• 8 pieces of skinless chicken, about 2 pounds
• 1 packet of ranch dressing mix, dry

DIRECTIONS

1.  If the chicken is frozen, thaw it in the refrigerator.
2. When you are ready to cook, preheat the oven to 350°F.
3. Wash your hands well with soap and hot water.
4. Line a large pan or cookie sheet with aluminum foil.
5. Place chicken pieces on the lined pan.
6. Sprinkle each piece with some of the dry ranch dressing mix.
7. Cover the chicken with another piece of aluminum foil.
8. Place the covered pan in the oven. Bake for 20 minutes.
9. Remove the pan from the oven. Take the foil cover off of the pan.
10. Return the pan to the oven until the chicken is golden brown, about 10 to 15 more minutes.
11. Check the temperature of the chicken using a meat thermometer. Make sure it is fully cooked. It should be 165°F.
12. Refrigerate leftovers within 2 hours.

RANCH DRESSING

Makes 14 servings, 2 tablespoons per serving

INGREDIENTS

• ½ cup low-fat mayonnaise or low-fat sour cream
• 1 cup low-fat buttermilk
• 2 teaspoons dried or fresh parsley
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• ½ teaspoon salt
• ½ teaspoon black pepper

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Combine all ingredients in a jar and shake until smooth. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours. Use within 2 weeks.

INGREDIENTS

• 1 small red onion
• 2 medium cloves garlic
• 1 small eggplant
• 1 medium zucchini
• 1 medium yellow squash
• 1 large tomato
• 3 Tablespoons oil
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ¼ teaspoon salt
• ¼ teaspoon pepper

DIRECTIONS

1. Preheat oven to 425°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Peel and cut onion into medium pieces.
4. Peel and mince garlic.
5. Wash eggplant, zucchini, yellow squash, and tomato and cut into medium pieces. Set tomato pieces aside.
6. In a medium bowl, add onion, eggplant, zucchini, squash, garlic, oil, basil, oregano, salt, and pepper. Toss until vegetables are well coated.
7. Coat baking sheet with non-stick cooking spray. Spread vegetables out in a single layer. Bake for 20 minutes. Remove from oven.
8. Add diced tomato to baking sheet. Return the baking sheet to oven. Bake, stirring occasionally, until vegetables are golden crisp, about 15–20 minutes.
9. Refrigerate leftovers within 2 hours

Ingredients

• 1 acorn squash
• 2 Tablespoons vegetable oil
• 1 teaspoon Italian seasoning
• 2 Tablespoons grated parmesan cheese
• 1/2 teaspoon pepper

Directions

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash squash and microwave for one minute or place in oven for about 10 minutes to make squash easier to cut. Cut off ends to make flat surfaces. Stand squash on one of the flat surfaces and cut in half lengthwise. Remove seeds with a spoon then flip squash halves so they lay flat and cut squash into ¼ inch strips.
4. Add squash, oil, Italian seasoning, parmesan cheese, and pepper to a large plastic storage bag. Shake the bag until the squash is coated with oil and spices.
5. Spread squash pieces in a single layer on a baking pan. Place pan in oven and bake for 25 minutes.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound broccoli crowns
• 1 pound bag baby carrots
• 1 Tablespoon vegetable oil
• ½ teaspoon salt
• ½ teaspoon pepper
• ½ teaspoon garlic powder

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Line a baking pan with aluminum foil and coat with vegetable oil cooking spray or vegetable oil.
4. Rinse broccoli, cut off stems, and cut into bite-size pieces.
5. Add broccoli and baby carrots to a large plastic storage bag or a mixing bowl.
6. Add oil, salt, pepper, and garlic powder.
7. Shake the bag until the pieces are coated with oil and spices.
8. Place the broccoli and carrots in a single layer on the baking pan, place in the oven for 10 minutes. Remove vegetables and stir. Place pan back in the oven for an additional 10-15 minutes.
9. Refrigerate leftovers within 2 hours.

Ingredients

• 1 pound Brussels sprouts
• 1 Tablespoon oil
• ⅛ teaspoon salt
• ⅛ teaspoon black pepper
• ¼ teaspoon cayenne pepper, optional
• 1 teaspoon lemon juice

Directions

1. Preheat the oven to 400°F. 
2. Wash your hands well with soap and hot water. 
3. Line a large baking sheet with aluminum foil. 
4. Wash the Brussels sprouts. Pull off any dirty outer leaves. Cut off the end of the stems. 
5. Cut large sprouts in half the long way. Leave small ones whole. 
6. Place the sprouts into a large plastic bag. 
7. Pour the oil over the sprouts. Sprinkle with salt, pepper and cayenne pepper (optional). 
8. Shake the Brussels sprouts with the oil and seasoning in the plastic bag to coat. 
9. Spread the sprouts in a single layer on the baking sheet.
10. Put the sprouts in the oven. Bake for 10 to 15 minutes. 
11. Stir the sprouts. Bake for 10 to 15 more minutes.
12. The sprouts are done when they are tender and brown.
13. Remove the pan from the oven. Drizzle the lemon juice over the sprouts.
14. Refrigerate any leftovers within 2 hours.

INGREDIENTS

• 32 ounces (2 lbs.) carrots
• Vegetable oil cooking spray or vegetable oil
• 2 T vegetable oil
• 1 T dry ranch seasoning
• 1 tsp garlic powder
• 1/8 tsp salt
• ½ tsp pepper

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash carrots under running water to remove any dirt or debris. Cut to 3-inch length, ½ inch wide sticks.
4. Spray a sheet pan with vegetable oil cooking spray 
5. Put carrots, oil, dry ranch seasoning, garlic powder, salt, and pepper into a large plastic storage bag, seal, and toss to coat. Arrange in single layer on sheet pan. Bake for 30 minutes.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 large cauliflower head
• Vegetable oil cooking spray or vegetable oil
• 2 T vegetable oil
• 1 tsp garlic powder
• 1/2 tsp ground paprika
• ½ tsp salt
• ¼ tsp pepper

DESCRIPTION

1. Preheat oven to 425°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Rinse cauliflower under running water. Remove leaves and break or cut into bite size pieces.
4. Spray baking sheet pan with vegetable oil cooking spray.
5. Put cauliflower, oil, garlic powder, paprika, salt, and pepper into a large plastic storage bag, seal, and toss to coat.
6. Spread the cauliflower evenly on the baking sheet and bake at 425˚F for 15-20 minutes, until cauliflower reaches desired crispiness.
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 15.5-ounce cans garbanzo beans/chickpeas
• 2 Tablespoons lime juice
• 1 Tablespoon vegetable oil
• 2 teaspoons chili powder
• 1 teaspoon salt
• ½ teaspoon pepper

DIRECTIONS

1. Preheat oven to 425°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Rinse and drain beans and pat dry with paper towels.
4. In a bowl, mix beans with lime juice, oil, chili powder, salt, and pepper. Transfer chickpeas to a baking sheet and spread out in a single layer. Bake for 30-40 minutes until crispy.
5. Store in an airtight container after cooling.
    

INGREDIENTS

• 1 1/2 pounds baby red potatoes
• 1 pound frozen green beans
• 2 Tablespoons vegetable oil
• 1 packet dry ranch seasoning

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash red potatoes. Cut larger potatoes in half.
4. In a medium mixing bowl, stir green beans and potatoes with oil and dry ranch seasoning until vegetables are evenly coated.
5. Spread green beans and red potatoes in an even layer on a baking pan and place in the oven for 30 to 35 minutes.
6. Refrigerate leftovers within 2 hours.

Ingredients

• 6 red potatoes
• 2 medium sweet potatoes
• 2 Tablespoons oil

Directions

1. Preheat the oven to 400°F.
2. Wash your hands well with soap and hot water.
3. Wash the potatoes under running water. Scrub off any dirt.
4. Cut the potatoes into bite-sized pieces.
5. Spread the potato pieces onto a large baking sheet.
6. Pour the oil over the potatoes.
7. Mix them with your hands until the potatoes are covered with oil.
8. Spread the potatoes into a single layer on the baking sheet.
9. Put the baking sheet in the oven.
10. Bake until the potatoes are brown and tender, about 25-30 minutes. Turn them twice while they are cooking.
11. Serve the potatoes while they are hot.
12. Refrigerate any leftovers within 2 hours.

INGREDIENTS

• 2 large turnips
• 1 Tablespoon vegetable oil
• 1 teaspoon paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Line a baking pan with aluminum foil and coat with vegetable oil cooking spray or vegetable oil.
4. Wash turnips. Cut ends off and peel turnips, then cut into ½- to ¾-inch pieces. Add turnip pieces to a large plastic storage bag or a mixing bowl.
5. Add oil, paprika, salt, and pepper.
6. Shake the bag until the pieces are coated with oil and spices.
7. Place the turnips in a single layer on the baking pan.
8. Bake for 30 minutes, turning once after 15 minutes.
9. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 lemon
• 1 Tablespoon HappyHealthy All Purpose Seasoning
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 small chicken, 3 – 4 pounds
• 2 Tablespoons unsalted butter

DIRECTIONS

1. Arrange a rack in the center of your oven and preheat oven to 425°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash lemon, use your palm and roll on the countertop a few times. Cut lemon in half and remove any visible seeds.
4. In a small bowl, mix together HappyHealthy All Purpose Seasoning, salt and pepper.
5. Place chicken on a cutting board and remove any giblets or extra parts from inside the chicken. Sprinkle the seasoning mix over the chicken, front, back, sides and under the wings. Place the seasoned chicken, breast side up, in a large cast iron or oven-safe skillet. Arrange lemon cut side down in the skillet under the wings and legs.
6. Wash your hands well with soap and warm water for at least 20 seconds.
7. Melt butter and pour over chicken. Place skillet in the oven and bake for 45-60 minutes depending on size or until the chicken reaches an internal temperature of 165°. Remove chicken from the oven and let sit for 15 minutes. Slice chicken, remove skin and serve.
8. Refrigerate leftovers within 2 hours.

Ingredients

• 1 ¼ pounds zucchini or yellow squash 
• 2 teaspoons oil 
• ¼ teaspoon garlic powder 
• ¼ teaspoon dried oregano 
• ⅛ teaspoon salt 
• ⅛ teaspoon black pepper 

Directions

1. Preheat the oven to 400°F. 
2. Wash your hands well with soap and hot water. 
3. Line a large pan or cookie sheet with aluminum foil. Set it aside. 
4. Wash the squash. Trim ends and cut in half lengthwise. Then cut each piece into half moon pieces about ½ inch thick. 
5. Put the zucchini or squash pieces into a large plastic storage bag. 
6. Add the oil, garlic powder, oregano, salt, and pepper. 
7. Shake the bag until the pieces are coated with oil and spices. 
8. Place the pieces in a single layer onto the pan lined with foil. Spread them out into an even layer. 
9. Put the pan in the oven. Bake for about 20 minutes. When the squash pieces are light brown and tender, but still a little crisp, they are done. 
10. Refrigerate leftovers within 2 hours.

INGREDIENTS

• Vegetable oil or vegetable oil cooking spray 
• 1 14.75-ounce can salmon
• 1 slice bread, 100% whole wheat 
• ½ cup bell pepper
• ½ cup celery 
• ½ cup onion
• 2 medium eggs
• 1 Tablespoon lemon juice
• 1 Tablespoon low-fat mayonnaise
• ½ teaspoon red pepper flakes

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Line a baking pan with aluminum foil and coat with cooking spray.
4. Drain salmon, remove skin and bones and break into small pieces in a medium mixing bowl.
5. Tear bread slice into small pieces and add to mixing bowl.
6. Wash and cut bell pepper and celery and cut into small pieces. Peel and cut onion into small pieces. Add bell pepper, celery, and onion to the mixing bowl.
7. Crack eggs into a small bowl and mix with a fork or whisk until lightly beaten. Add eggs to the mixing bowl with all other ingredients.
8. Add lemon juice, mayonnaise, and red pepper flakes to the mixing bowl and mix ingredients well.
9. Use your hands to form 6 patties and place on the baking pan. Place baking pan in the oven on bottom rack and cook for 15 minutes, then turn and cook for an additional 15 minutes or until patties are golden brown.
10. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound fresh carrots or 1 pound frozen carrots (crinkle cut or coins)
• ⅓ cup water
• ½ Tablespoon butter
• 2 teaspoons honey
• Salt and pepper to taste (optional)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. If using fresh carrots, wash, peel, and cut carrots into coin slices.
3. In a large skillet add carrots and water. Bring to a boil, then reduce heat to medium-low and cover for 6 to 8 minutes until carrots are fork tender. Drain carrots and return to skillet.
4. Add butter and honey to the skillet with carrots and continue cooking uncovered on medium-low, about 2 minutes. Stir carrots until evenly coated with honey-butter glaze.
5. Season with salt and pepper to taste.
6. Refrigerate leftovers within 2 hours

INGREDIENTS

• 2 small yellow squash
• 2 small zucchini
• 1 small onion
• 2 teaspoons vegetable oil
• ¼ teaspoon garlic powder
• ¼ teaspoon pepper
• ¼ teaspoon salt
• ¼ cup shredded mozzarella

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash squash and zucchini. Trim ends and cut in half lengthwise. Then cut each piece into half-moon pieces about ½ inch thick.
3. Peel onion and cut into thin strips.
4. Heat oil in a large skillet over medium-high heat. Add squash, zucchini, onion, garlic powder, pepper and salt to hot skillet. stir to coat vegetables with seasonings.
5. Cook for 2 to 3 minutes without stirring so the vegetables begin to brown. Stir occasionally while cooking for an additional 5 to 7 minutes.
6. Top with cheese and let melt.
7. Refrigerate leftovers within 2 hours

Ingredients

• 1 pound lean ground beef
• 1 small onion, chopped
• 1 10 ¾-ounce can of low-sodium cream of mushroom soup
• 1 14- to 16-ounce can green beans
• 1 Tablespoon Worcestershire sauce
• 1 Tablespoon garlic powder
• 1 teaspoon black pepper
• 2 cups mashed potatoes (about 8 servings)
• 1 cup grated low-fat cheddar cheese

Directions

1. Preheat the oven to 350°F. 
2. Wash your hands well with soap and hot water.
3. Turn the eye of the stove to medium heat. Preheat the skillet.
4. Add the ground beef to the skillet. Stir the beef as it cooks to break it into crumbles. This will take about 5 minutes.
5. Drain off any fat.
6. When the ground beef is cooked, add the chopped onion to the skillet. Stir and cook until the onion is clear and starting to turn brown.
7. Add the mushroom soup, green beans, Worcestershire sauce, garlic powder, and black pepper to the skillet. Stir to mix all the ingredients together. 
8. Pour the beef mixture into a large baking dish or cast iron skillet. Spread it evenly in the bottom of the pan.
9. If using instant mashed potatoes, follow directions on box to make 2 cups.
10. Spread the mashed potatoes on top of the beef mixture. Make an even layer.
11. Sprinkle the cheese over the top of the potatoes.
12. Put the pan in the oven. Bake for 30 minutes. The potatoes will be starting to brown, and the beef mixture will be bubbling.
13. Refrigerate any leftovers within 2 hours.

Ingredients

• 1 Tablespoon oil
• 1 small white onion, cut into small pieces
• 1 teaspoon black pepper
• 1 smoked turkey wing
• 1 bunch of greens (turnip, collard, or mustard)
• 1 32-ounce container of low-sodium chicken broth

Directions

1. Wash your hands well with soap and hot water.
2. Put the greens in a large bowl and run water over them to wash away any dirt or grit. If greens are still dirty, repeat this step. Tear or cut off the stems. Cut the leaves into strips about 2 inches wide.
3. Heat the oil in a large pot over medium-high heat or in a slow-cooker set on high.
4. Add the onion to the pot. Cook the onion until it looks clear and is starting to brown, about 5 minutes.
5. Add the black pepper and the smoked turkey wing to the pot. Stir to coat the onion with black pepper.
6. Add the greens in 3 or 4 handfuls. After each handful, stir to coat the greens with onion, pepper, and oil.
7. After all the greens are added to the pot, add the chicken broth.
8. Put a lid on the pot. Cook on low until the greens are tender, about 2 to 3 hours.
9. Add shredded meat from the turkey wing (optional).
10. Serve the greens while they are hot.
11. Refrigerate leftovers within 2 hours.

Ingredients

• Vegetable oil cooking spray
• 2 stalks celery
• 1 medium onion
• 1 large skillet cooked HappyHealthy Cornbread
• 4 slices whole wheat bread
• 30 ounces canned chicken breast in water
• 4 large eggs
• 4 Tablespoons unsalted butter
• 1 10.5 ounce can low-sodium cream of chicken soup
• 1 10.5 ounce can low-sodium cream of mushroom soup
• 2 cups low-sodium chicken broth
• 1 teaspoon pepper (optional)
• 1 teaspoon sage (optional)

Directions

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Coat slow cooker with vegetable oil cooking spray.
3. Wash celery stalks, cut of ends, and cut into small pieces. Add to slow cooker.
4. Peel onion and cut into small pieces. Add to slow cooker.
5. Crumble cornbread into slow cooker.
6. Tear bread into pieces and add to slow cooker.
7. Drain chicken.
8. Beat eggs in a small bowl.
9. Melt butter.
10. Add chicken, eggs, melted butter, cream of chicken soup, cream of mushroom soup, broth, pepper (optional), and sage(optional) to slow cooker and mix ingredients well. Cover and cook on high for 30 minutes. Stir ingredients, cover, and cook on low for 5 hours.
11. Refrigerate leftovers within 2 hours

INGREDIENTS

• 1½ pounds boneless skinless chicken breasts
• 3 large carrots
• 3 ribs celery
• 1 large onion
• 3-4 cloves garlic, about 1 tablespoon minced
• ½ teaspoon dried rosemary
• ½ teaspoon dried thyme
• ½ teaspoon pepper
• ½ teaspoon salt
• 1 bay leaf
• 8 cups low sodium chicken broth
• 8 ounces medium egg noodles

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Remove fat from chicken breasts and place chicken in the bottom of a 6-quart or larger slow cooker.
3. Wash your hands well with soap and warm water for at least 20 seconds.
4. Wash, peel, and cut carrots into coins (smaller portion) and half moons (larger portion).
5. Wash celery and cut into small pieces, discard white root ends.
6. Peel and cut onion into small pieces.
7. Peel and mince garlic.
8. Add carrots, celery, onion, garlic, rosemary, thyme, pepper, salt, and bay leaf to the slow cooker on top of the chicken.
9. Add chicken broth and cook on low for 6 hours or high for 3 hours. Remove chicken and place on a cutting board to cool. Remove bay leaf.
10. Add noodles to slow cooker and stir ingredients. Cook on low for 15 minutes. While noodles cook, shred chicken with two forks. Add chicken back to slow cooker and stir.
11. Refrigerate leftovers within 2 hours

INGREDIENTS

• 1½ pounds chicken breasts, boneless, skinless
• 1/3 cup chicken broth, low sodium
• 1 Tablespoon cumin
• 1 teaspoon salt
• ½ teaspoon pepper
• 1 cup salsa
• 12 corn tortillas

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Place chicken breasts in the bottom of a slow cooker.
3. Pour chicken broth over chicken breasts.
4. Season chicken with cumin, salt, and pepper.
5. Top with salsa.
6. Cook on low for 4 to 6 hours until chicken is done. Measure internal temperature of chicken with a meat thermometer. Chicken is done when internal temperature is 165°F. Shred chicken with 2 forks and combine with sauce in the slow cooker.
7. Heat tortillas in a large skillet over medium heat, about 1 minute each side.
8. Add 2 ounces shredded chicken to each tortilla and top with favorite toppings.
9. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 pounds chicken thighs, boneless, skinless 
• 13 ounces smoked turkey sausage link
• 10 – 12 ounces frozen mixed vegetables (bell pepper, onion, and celery mix)
• 10 – 12 ounces frozen cut okra
• 1 Tablespoon minced garlic
• 1 Tablespoon HappyHealthy Seasoning-Cajun
• ¼ teaspoon cayenne pepper (optional)
• ¼ teaspoon pepper 
• 2 14.5 ounce cans diced tomatoes
• 1 14.5 ounce can reduced sodium chicken broth
• 5 cups cooked brown rice

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. Trim fat and cut chicken thighs into 1 inch cubes. Add to slow cooker, 4 quarts or larger.
3. Wash your hands well with soap and warm water for at least 20 seconds.
4. Cut sausage link into slices about ½–inch thick. Add to slow cooker.
5. Add frozen vegetable mix and cut okra to slow cooker and season with garlic, HappyHealthy Cajun Seasoning, cayenne pepper, (optional) and pepper. Top slow cooker ingredients with diced tomatoes and chicken broth, stir ingredients to combine, cover and cook on low for 6 hours. 
6. Follow package directions to cook rice. Serve gumbo over brown rice. 
7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 large onion
• 1 bell pepper
• 3 stalks celery
• 13 ounces smoked turkey sausage links
• 2 boneless skinless chicken breasts, about 1½ pounds
• 2 teaspoons Cajun seasoning
• 2 teaspoons dried oregano
• ½ teaspoon cayenne pepper
• ½ teaspoon dried thyme
• 1 28-ounce can diced tomatoes
• 2 cups low sodium chicken broth

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Peel and cut onion into small pieces.
3. Wash and cut bell pepper into small pieces.
4. Wash celery and cut into small slices, discard white root ends.
5. Cut sausage links into slices about ½-inch thick. Add to slow cooker
6. Trim fat from chicken and place in bottom of slow cooker.
7. Wash your hands well with soap and warm water for at least 20 seconds.
8. Add onion, bell pepper, celery, sausage, Cajun seasoning, oregano, cayenne pepper, and thyme to ingredients in slow cooker.
9. Top ingredients in slow cooker with diced tomatoes and chicken broth. Cover and cook on low for 6-8 hours or high for 3-4 hours until chicken reaches internal temperature of 165°F. Remove chicken breasts and place on cutting board. Let cool for about 10 minutes, then shred chicken with 2 forks. Add chicken back to slow cooker and stir ingredients. Serve over ½ cup cooked rice.
10. Refrigerate leftovers within 2 hours.
     

INGREDIENTS

• 1 pound dry pinto beans
• 1 onion
• 1 bell pepper
• 1 pound smoked turkey sausage
• 4 cups water
• 1 teaspoon chili powder
• 1/2 teaspoon dried oregano
• 1 teaspoon salt
• ½ teaspoon pepper
• ½ teaspoon garlic powder

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash the beans and soak overnight in cold water. Drain the beans removing any damaged beans and add to a slow cooker. Click on Tips and Videos, How to Cook Dried Beans in a Slow Cooker for more information.
3. Peel onion and cut into a medium dice.
4. Rinse and cut bell pepper into a medium dice.
5. Cut smoked turkey sausage into ½-inch slices and add to slow cooker.
6. Pour water into slow cooker and stir all ingredients well.
7. Add chili powder, oregano, salt, pepper, and garlic powder and stir. Cover and cook on high until beans are tender. About 5 to 7 hours.
8. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 pound medium red potatoes, quartered
• 2 pounds beef chuck roast, boneless
• 1 pound baby carrots
• 1 packet dry onion soup mix
• 1 cup water

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash the potatoes under running water. Scrub off any dirt. Cut the potatoes into quarters.
3. Add roast to 4-quart slow cooker.
4. Add carrots and potatoes to the slow cooker.
5. Top ingredients with dry onion soup mix.
6. Pour water over ingredients. Cover and cook on low for 6 to 8 hours. The meat should be tender and falling apart, and the vegetables should be soft.
7. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• Pork shoulder or pork butt (6 to 7 pounds)
• 3 Tablespoons dry Italian seasoning
• 1 bell pepper
• 1 onion

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Add pork to 6-quart slow cooker or larger and cover with Italian seasoning.
3. Rinse and chop bell pepper and add to slow cooker.
4. Peel and chop onion and add to slow cooker.
5. Cover and cook on low for 8 hours or high for 4 to 5 hours.
6. Check internal temperature of meat with a thermometer, pork is ready at 145°F.
7. Remove pork roast and shred with a fork. Add shredded pork back to slow cooker and serve with the peppers and onions.
8. Refrigerate leftovers within 2 hours. Use within 3 to 4 days.

INGREDIENTS

• 1 pound dried red beans
• ¾ pound smoked turkey sausage
• 1 16 ounce package of chopped frozen vegetable mix (celery, bell pepper, onion)
• 3 teaspoons of minced garlic
• 1 tablespoon chili powder
• 1 tablespoon onion powder
• 1 tablespoon garlic powder
• 1 tablespoon paprika
• 7 cups water

DIRECTIONS

1. Wash your hands well with soap and hot water.
2. Rinse and wash beans in a colander according to package directions.
3. Slice smoked turkey sausage into thin slices.
4. Combine all ingredients in a 4-quart slow cooker. Cover and cook on high for 7 hours or until beans are tender.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

NOTE: Can serve with instant brown rice. Serve with hot sauce if desired.

INGREDIENTS

• 1 pound greens, fresh(collard, mustard or turnip greens) 
• 2 15–15.5 ounce cans low-sodium black-eyed peas 
• 12–16 ounces frozen vegetable mix (recommend onions, bell peppers, and celery) 
• 12–13 ounces smoked turkey sausage 
• 1 10 ounce can low-sodium diced tomatoes with green chiles 
• 1 Tablespoon HappyHealthy All-Purpose Seasoning 
• 4 cups low-sodium chicken broth 

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. If not pre-washed and pre-cut, wash greens - Cut or tear the hard stems off the collard greens. Fill a large bowl with cold water. Put the cut greens into the water. Swish the greens around with your hands to wash off any dirt. If greens are still dirty, repeat this step. 
3. Lift the greens out of the water. Let the greens dry in a colander or on paper towels. Dry them as well as you can. 
4. Make a stack of three or four greens. Stack the leaves on top of each other. Roll each stack into a tube and use a sharp knife to cut the tubes into thin strips about 1 inch wide. Cut greens in half for smaller pieces. 
5. Drain and rinse peas. 
6. Add greens and frozen vegetable mix to slow cooker and top with black-eyed peas. 
7. Cut sausage link into quarter pieces (cut round into 4 quarters) about ½-inch thick and add to slow cooker. 
8. Add diced tomatoes with green chiles and HappyHealthy all-purpose seasoning. 
9. Pour chicken broth over mixture and mix well. Cover and cook on low for 7 to 8 hours. Stir well before serving. 
10. Refrigerate leftovers within 2 hours. 

Ingredients

• 1½ pounds sirloin or round steak (or any thinner, leaner cut of beef that is on sale and can be cut into strips)
• 20–24 ounces frozen peppers and onions
• 3 Tablespoons low sodium soy sauce
• 2 teaspoons brown sugar
• ¼ teaspoon garlic powder
• ¼ teaspoon ground ginger
• ¼ teaspoon pepper
• 1 14–14.5 ounce can low sodium beef broth
• 3 cups cooked brown rice

Directions

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Trim fat and cut beef into ½–1 inch strips. Add beef, and frozen bell peppers and onions to slow cooker.
3. Add soy sauce, brown sugar, garlic powder, pepper and beef broth.
4. Cover and cook on low for 5–6 hours until steak is cooked through.
5. Follow package directions to cook rice. Serve peppers and steak over ½ cup cooked rice.
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1.5 pounds baby potatoes
• 1 pound baby carrots
• 1 small chicken, 4–5 pounds
• 2 Tablespoons butter, salted
• 12 ounces frozen green beans, whole or cut
• 2 teaspoons Italian seasoning
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• ½ teaspoon pepper
• 2 teaspoons paprika

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash potatoes and cut in half.
3. Wash carrots if not pre-washed or ready to eat. Add potatoes and carrots to slow cooker.
4. Remove any giblets, extra parts, or packaging from the inside of the chicken. Place chicken breast side up on top of the vegetables in the slow cooker.
5. Wash your hands well with soap and warm water for at least 20 seconds.
6. Melt butter and pour over chicken.
7. Add frozen green beans around the chicken.
8. Sprinkle Italian seasoning, garlic powder, salt, pepper, and paprika over chicken. Cover and cook on low for 7-8 hours or until chicken reaches internal temperature of 165°F. Remove skin from chicken, slice and serve. Stir vegetables and serve.
9. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• 4 leaves romaine lettuce, about 2 cups
• 1 lime
• 15-ounce can black beans
• 2 cups rice, uncooked
• 1½ pounds boneless, skinless chicken
• 2 Tablespoons HappyHealthy All Purpose Seasoning
• 1 Tablespoon oil
• 1 cup salsa
• 1 cup shredded cheese

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash and chop lettuce leaves.
3. Wash, roll, and cut lime in half.
4. Drain and rinse beans.
5. Cook rice according to package directions.
6. Trim fat and cut chicken into ½-inch pieces.
7. Wash your hands well with soap and warm water for at least 20 seconds.
8. In a medium mixing bowl, add chicken pieces and seasoning and stir to coat chicken.
9. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until no longer pink and internal temperature reaches 165°F, about 10 minutes. Remove chicken from heat and squeeze the juice of ½ lime over chicken.
10. Prepare each bowl with equal amounts of rice, chicken, lettuce, beans, salsa, and cheese. Squeeze juice of the other half of the lime over each bowl.
11. Refrigerate leftovers within 2 hours

INGREDIENTS

• 1 spaghetti squash
• 2 teaspoons vegetable oil
• 15- to 24-ounce can or jar of low sodium spaghetti sauce
• Grated parmesan cheese to taste (optional)

DIRECTIONS

1. Preheat oven to 400°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Wash squash and cut off ends to make flat surfaces. Stand squash on one of the flat surfaces and cut in half lengthwise. If squash is too hard to cut through, place in the oven to soften (15 to 20 minutes). Use knife to cut around pocket of stringy fibers and seeds in the middle of each half and loosen, then use a spoon to remove.
4. Drizzle 1 teaspoon of oil on each half of the squash and rub oil to coat evenly. Line baking pan with aluminum foil and place squash halves face down on baking pan. Place baking pan in the oven for 40 to 60 minutes until a fork easily pierces skin of squash. Let squash sit to cool while heating tomato sauce.
5. Heat sauce following package instructions. Use a fork to make spaghetti like strands. Spoon spaghetti squash onto a plate and top with tomato sauce.
6. Top with grated parmesan cheese.
7. Refrigerate leftovers within 2 hours.

Ingredients

• ¾ pound lean ground beef 

• 2 14 ½-ounce cans of diced tomatoes 

• 1 small green pepper, cut into small pieces 

• 1 small onion, cut into small pieces 

• 2 garlic cloves, cut into tiny pieces* 

• 1 teaspoon dried oregano, crushed* 

• 1 teaspoon black pepper* 

• 1 pound whole-wheat spaghetti, uncooked (or your favorite pasta) 

* You can use 1 Tablespoon of Italian seasoning instead of these three ingredients.

Directions

1. Wash your hands well with soap and hot water. 
2. Turn the eye of the stove to medium heat. Preheat the skillet. 
3. Add the ground beef to the skillet. Stir the beef as it cooks to break it into crumbles. This will take about 5 minutes. 
4. Drain the fat from the cooked ground beef. 
5. Add the tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper (or Italian seasoning) to the skillet with the ground beef. 
6. Stir to mix the sauce ingredients together. 
7. Bring the sauce to a boil. 
8. Turn the heat to low. Cover the skillet with a lid. 
9. Let the sauce simmer for about 15 minutes, stirring occasionally. 
10. While the sauce cooks, cook the spaghetti in a large pot of boiling water, using the directions on the package. 
11. When the spaghetti is done, drain it in a colander or strainer and place a serving of it on each plate. Top the spaghetti with the sauce and serve. 
12. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 3 small to medium carrots
• 2 ribs celery
• ½ medium onion
• 1 Tablespoon oil
• 1 pound dry split peas (green or yellow)
• 7 cups low-sodium broth (any flavor)
• ¼ teaspoon garlic powder
• ¼ teaspoon pepper (or to taste)
• ¼ teaspoon salt (or to taste)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash, peel, and cut carrots into small pieces.
3. Wash and cut celery into small pieces, discard white root.
4. Peel and cut onion into small pieces.
5. Heat oil in a large pot over medium-high heat. Add carrots, celery, and onions and cook, stirring occasionally, until onions begin to brown, about 5-10 minutes.
6. Rinse peas and add to pot with broth, garlic powder, pepper, and salt and bring to a boil. Reduce heat to low and cover allowing soup to simmer for 45 minutes or until peas are as soft as you like.
7. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• 2 green onions, about ¼ cup
• 1 pound ground beef
• 12 ounces coleslaw mix
• 1 Tablespoon minced garlic
• 1 Tablespoon low sodium soy sauce
• ¼ teaspoon ground ginger

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Wash and cut green onions into small pieces , discard white roots.
3. Heat a large skillet over medium-high heat and cook beef until no longer pink, about 5 minutes. Drain beef in a colander.
4. While beef drains, add coleslaw mix, garlic, soy sauce, and ground ginger to the same skillet and stir to combine. Cook for about 3 minutes, until cabbage softens. Add beef back to the skillet, stir ingredients, and continue cooking for another 2 or 3 minutes.
5. Remove skillet mixture from the eye and top with green onions.
6. Refrigerate leftovers within 2 hours

INGREDIENTS 

• Vegetable oil cooking spray or vegetable oil 
• 1 medium summer squash
• 1 medium zucchini
• 2 large tomatoes 
• 1 Tablespoon vegetable oil
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon pepper
• ¼ cup low fat shredded mozzarella cheese

DIRECTIONS

1. Preheat oven to 400°F. 
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Coat 9 x 13 baking dish with vegetable oil spray. 
4. Wash squash, zucchini, and tomatoes and cut into about 1/4-inch slices. Layer the squash, zucchini, and tomato slices so that they are alternating and overlapping. 
5. Drizzle oil over squash, zucchini and tomato slices. 
6. Season squash, zucchini and tomato slices with Italian seasoning, salt, and pepper. 
7. Sprinkle cheese over dish and bake in the oven for 30 minutes. 
8. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• 5 cups fresh Baby Spinach (washed, dried, stems removed)
• Strawberries
• 1/2 cup pecans
• 1 Tablespoon HappyHealthy Balsamic Vinaigrette

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Add spinach, strawberries, and pecans to large bowl.
3. Add dressing to bowl. Toss to combine.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1/2 cup rice, uncooked
• 4 bell peppers
• 5 to 6 white whole mushrooms
• 1 medium zucchini
• ½ onion
• 1 pound ground beef, lean
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• 1 14.5-ounce can diced tomatoes
• 1 cup water
• Shredded cheese

DIRECTIONS

1. Preheat oven to 350°F
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Cook rice according to package directions.
4. Rinse peppers and cut in half through the stem, from top to bottom, then remove seeds and stem. Place 8 halves in a baking dish.
5. Rinse and cut mushrooms into small pieces.
6. Rinse and cut zucchini into small pieces. Cut the ends off then cut zucchini in half long ways and lay halves flat. Cut into small pieces.
7. Peel and cut onion into small pieces.
8. Cook ground beef in a large skillet over medium heat until no longer pink, about 5 minutes. Then add mushrooms, zucchini, onion, garlic powder, and chili powder and stir to mix. Cook until vegetables are tender, about 3 to 5 minutes.
9. Add rice and diced tomatoes with the juice and stir. Remove mixture and fill the pepper halves.
10. Add water to the bottom of the baking dish and cover the dish with foil and place in the oven. Cook for 30 minutes then remove dish and remove foil.
11. Top stuffed pepper halves with shredded cheese and place back in the oven for an additional 10 minutes or until cheese is melted and peppers are tender.
12. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 (15 ounce) can black beans, no salt added
• 1 (15 ounce) can whole kernel corn, no salt added
• 1 (10 ounce) can diced tomatoes and green chilies, no salt added
• 1 (10 ounce) bag frozen sweet potatoes or 1 large sweet potato
• 4 cups reduced sodium chicken broth
• ¼ tsp salt
• ¼ teaspoon pepper

DESCRIPTION

1. Wash your hands well with soap and warm water for at least 20 seconds. 
2. Drain and rinse beans. 
3. Drain corn. 
4. Drain tomatoes and chilies. 
5. In a large pot, mix beans, corn, tomatoes, sweet potatoes, chicken broth, salt, and pepper. Simmer over medium heat, uncovered for 20 minutes, stirring occasionally until potatoes are fork tender and soup is heated. 
6. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 2 14.5-ounce can petite diced tomatoes
• 1 bell pepper
• ½ large onion
• 1 lime
• 1 teaspoon minced garlic
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• 2 Tablespoons fresh cilantro (optional)

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain tomatoes and add to a medium bowl.
3. Wash bell pepper.
4. Dice the pepper and add to bowl with other ingredients.
5. Peel the onion. Dice onion and add to bowl with other ingredients
6. Roll lime on cutting board to soften. Cut lime in half. Squeeze juice over ingredients.
7. Add garlic, cumin, and salt to bowl.
8. Mix ingredients with large spoon or spatula.
9. Wash fresh cilantro. Pat dry with a paper towel. Remove leaves and tear or cut into small pieces. Add to salsa mixture and stir.
10. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 3 cups rotini pasta, uncooked
• 3 green onions, about ½ cup
• 2 ribs celery, about 1 cup
• 4 ounces cheddar cheese, low fat (about 1 cup)
• 12-ounce can tuna in water
• 15-ounce can sweet peas
• ⅓ cup light mayonnaise
• ⅓ cup light sour cream
• 2 Tablespoons sweet pickle relish
• 1 teaspoon dried dill
• ½ teaspoon pepper

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Cook pasta in a large pot following package instructions, drain and rinse with cold water to stop cooking. Add cooked pasta to a large mixing bowl.
3. Wash and cut green onions into small pieces, discard white root ends.
4. Wash and cut celery into small pieces, discard white root ends.
5. Cut cheese into small pieces.
6. Drain tuna and rinse and drain sweet peas. Combine all ingredients and stir until ingredients are mixed well. Cover and chill in the refrigerator for at least an hour.
7. Refrigerate leftovers within 2 hours.

Ingredients

• 2 12 ounce cans tuna packed in water

• 1 hard-boiled egg

• 1 stalk celery

• 1 onion, small

• ½ cup low-fat mayonnaise

• 1 Tablespoon mustard

• ¼ teaspoon black pepper

Directions

1. Wash your hands well with soap and hot water.

2. Drain tuna and add to bowl.

3. Peel and chop hard-boiled egg and add to bowl.

4. Wash celery stalk and lay it on a cutting board. Cut off both ends and cut into 4-6 strips lengthwise, depending on width. Cut across the ends until all pieces are chopped. Add to bowl.

5. Peel onion and cut into small pieces. Add to bowl.

6. Add mayonnaise, mustard, and pepper to bowl and mix. Refrigerate until ready to serve.

7. Refrigerate leftovers within 2 hours.

INGREDIENTS

• 1 (4 ounce) can mushrooms stems and pieces
• 2 T vegetable oil
• 1 (12 ounce) bag frozen onion and bell pepper mix
• 12 ounces frozen, chopped spinach
• 1 deep dish pie crust, defrosted
• ½ cup cheddar cheese, shredded
• 2 eggs
• ½ cup nonfat milk
• 1 tsp lemon juice
• ¼ tsp salt
• ½ tsp pepper
• ½ tsp garlic powder

DIRECTIONS

1. Preheat oven to 375°F.
2. Wash your hands well with soap and warm water for at least 20 seconds.
3. Drain mushrooms.
4. Heat large skillet over medium heat. Add oil.
5. Add vegetables and mushrooms and cook until water evaporates and vegetables are tender. Add spinach and stir to break apart. Cook about 5-10 more minutes.
6. Fill pie crust with vegetable mixture and top with shredded cheese.
7. In a mixing bowl, whisk eggs together and add milk, lemon juice, salt, pepper, and garlic. Whisk to combine. Pour over cheese and vegetable mixture in pie crust.
8. Place on baking sheet and bake 30-35 minutes, until the middle is set, and a knife inserted in the middle comes out clean. Let cool 5 minutes before cutting. Cut into 8 wedges and serve.
9. Refrigerate leftovers within 2 hours.

INGREDIENTS

• ½ mini seedless watermelon 
• 1 20-ounce can pineapple tidbits in 100% juice
• 1 10-ounce can diced tomatoes and green chiles
• ½ large onion
• ½ jalapeño
• ½ teaspoon salt  
• 2 Tablespoons cilantro, chopped

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Drain pineapple in colander. Add to large bowl.
3. Rinse watermelon, remove rind, and dice watermelon into small pieces. Add to large bowl with pineapple.
4. Drain tomatoes. Add to large bowl with other ingredients.
5. Peel onion, cut in half, and dice. Add to mixture.
6. Wash jalapeno, cut in half, and mince ½ of the pepper. Add 2 tablespoons to mixture.
7. Add salt and cayenne pepper.
8. Mix all ingredients together with a large spoon or spatula.
9. Refrigerate leftovers within 2 hours.
    

INGREDIENTS

• 4 cups chicken, cooked and cooled
• 2 15.5-ounce cans great northern beans
• 16 ounces salsa verde
• 4 cups chicken stock
• 2 teaspoons ground cumin

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Shred cooked chicken removing any skin and fat and add to a large pot.
3. Drain and rinse great northern beans and add to large pot.
4. Add salsa verde, chicken stock, and ground cumin to the large pot and mix ingredients then bring to a boil over medium-high heat, about 10 minutes. Reduce heat, cover, and simmer for 10 to 20 minutes.
5. Refrigerate leftovers within 2 hours.