Recipes

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A table set with colorful fruit and vegetables, rice, and chicken.

BBQ Chicken and Cheddar Packets

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Plate with BBQ chicken, potato slices, and onions covered with cheese beside a napkin and fork
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Makes 4 servings

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.

Baked Chicken Parmesan

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plate with 6 pieces of baked chicken with golden crust
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Makes 6 servings, depending on size of chicken pieces

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.

Baked Tortilla Chips

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plate with tortilla chips and bowl of salsa
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Makes about 4 servings. Serve with Fruit Salsa.

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.

Baked Zucchini Sticks

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Plate with zucchini sticks and cup of low-fat ranch dressing.
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Makes 4 cups, 1 cup per serving

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 low-fat ranch dressing or spaghetti sauce for dipping

Beefy Macaroni and Cheese

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pot of beefy macroni and cheese being stirred
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Makes 4 servings of 1 ½ cup each

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.

Berry Blast Off

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Four clear containers filled with the berry blast off recipe.
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Makes about 4 servings of 1 cup each

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.

Black-Eyed Pea Salad

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Bowl with black-eyed pea salad.
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Makes 14 servings, ½ cup per serving

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.

Black-Eyed Peas

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bowl of black-eyed peas.
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Makes 6 servings

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.

Cabbage Stir-Fry

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Chopped cabbage in an iron skillet.
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Makes 6 servings of 1/2-cup each

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.
  4. Cut the core out of the cabbage.
  5. Cut the cabbage into pieces.
  6. Put the cabbage pieces in 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.
  7. Lift the cabbage out of the dirty water. Let it dry in a colander.
  8. Wash the peppers under running water.
  9. Remove the core from each pepper. Cut each pepper into small pieces.
  10. Peel the onion. Cut it into small pieces.
  11. Smash, remove paper skin and cut garlic cloves into tiny pieces.
  12. Turn the eye of the stove to medium-high heat. Pre-heat a large skillet. 10. Add the oil to the skillet.
  13. When the oil is hot, add all the vegetables to the skillet.
  14. Cook the cabbage mixture until the vegetables are tender.
  15. Add the soy sauce to the skillet. Stir until the soy sauce bubbles.
  16. Serve the cabbage while it is hot.
  17. Refrigerate any leftovers within 2 hours.

Cajun-Baked Catfish

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Plate with several cooked, seasoned catfish fillets
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Makes 8 servings, 4 ounces each

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.

Chicken and Rice Casserole

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Chicken and rice casserole in glass baking dish.
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Makes 4 servings, 1 cup per serving

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.

Chicken, Sweet Potato, and Green Bean Packets

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4 seasoned chicken filets over green beans and sweet potatoes on plate
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Makes about 4 servings

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. 

Chickpeas and Tomatoes

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glass bowl of chickpeas and tomatoes
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Makes 6 servings

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.

Collard Greens

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Plate of collard greens.
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Makes 4 servings

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.

Egg and Spinach Casserole

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Egg and spinach casserole baked in a clear baking dish.
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Makes about 6 servings

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.

Fiesta Taco Pizza

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Platter with square pizza slice covered with tomatoes, olives, onions, beef, corn, and cheese
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Makes 6 servings of 1/2-cup each

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.

Fresh Veggies with Dip

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Plated selection of fresh vegetables including baby carrots, celery, and bell peppers surrounding a bowl of sour cream and salsa dip.
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Makes 6 servings

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 of 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.

Fruit Kabobs with Yogurt Dip

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platter with chunks of fresh fruit on toothpicks and container of vanilla yogurt
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Makes 8 servings of 2 kabobs each

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.

Fruit Salsa

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plate with tortilla chips and bowl of fruit salsa
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Makes about 4 servings. Serve with Baked Tortilla Chips

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

Glazed Butternut Squash

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Bowl of glazed butternut squash.
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Makes 6 servings of 1/2-cup each

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.

Oven Fried Chicken

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Plate with 6 pieces of fried chicken.
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Makes 3-4 servings, 2-3 pieces per serving

Ingredients


  • Vegetable cooking spray
  • 3 cups cornflake cereal
  • ⅓ cup grated Parmesan cheese½ 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
  5. bag to crush cereal.
  6. Place Parmesan cheese and all spices in a large bowl with crushed cereal. Stir to combine.
  7. Measure out flour into a small mixing bowl.
  8. Pour buttermilk into a small mixing bowl.
  9. Dip thighs into flour, turning to coat.
  10. Move chicken from flour to the buttermilk, turning to coat the chicken. Place the chicken in the bowl containing cheese, crushed cereal, and spices.
  11. Press the crumb mixture on both sides to coat the chicken.
  12. Place chicken on the baking pan.
  13. Repeat steps 8-11 with the remaining chicken.
  14. Sprinkle remaining cornflake mixture evenly over chicken.
  15. Wash hands well with soap and hot water after handling raw chicken.
  16. Place chicken in the oven and cook for 50 minutes.
  17. Check the temperature of the chicken using a meat thermometer. Make sure it is fully cooked. It should be 165°F.
  18. Serve immediately.
  19. Refrigerate leftovers within 2 hours.

Oven-Baked Sweet Potato Planks

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plate of red sweet potato planks
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Makes 8 servings of 4 planks each

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.

Potato Salad

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Plate with potato salad.
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Makes 8 servings, ¾ cup per serving

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.

Ranch Baked Chicken

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grilled chicken breast and a silver fork on a white platter.
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Makes about 6 servings

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.

Roasted Brussels Sprouts

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Bowl of roasted brussels sprouts
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Makes 6 servings of 1/2-cup each

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.

Roasted Zucchini or Yellow Squash

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plate with roasted zucchini
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Makes 6 servings of ½ cup each

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.

Shepherd's Pie

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An iron skillet filled with Shepherd's Pie; a recipe using ground beef, green beans, mashed potatoes, and cheese.
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Makes 6 to 8 servings

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.

Spaghetti with Meat Sauce

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Hands presenting bowl of spaghetti topped with tomato and meat sauce
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Makes about 4 servings

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.

Tuna Salad

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Bowl with tuna salad on bed of lettuce.
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Makes 8 servings, ½ cup per serving

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.

Microwave Apples

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Four baked apples halves with raisins on top of each in a square clear glass baking dish.
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Makes 4 servings of 1⁄2 apple each

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.

Oven Blackened Catfish

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Four pieces of oven blackened catfish on a square, white serving platter.
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Makes 4 servings, 1 piece of fish each

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.

Roasted Red and Sweet Potatoes

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Cubed and roasted Irish and sweet potatoes on a white serving platter.
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Makes 6 servings of 1/2-cup each

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.

Slow-Cooked Southern Greens

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A white plate filled with cooked greens.
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Makes 6 servings of 1/2 cup each

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.