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RecipesSoup to Desert: Quick, Healthy and Cheap
Protein SmoothieSERVES: 2
Combine all ingredients in a blender and puree to desired consistency. Variations: Use your favorite frozen fruits and fruit juices. *Tofu is a good source of protein, gives the smoothie a creamy texture, and soaks-up the flavors of the additional ingredients.
Overnight OatmealSERVES: 1
Mix all ingredients in a to-go-tupperware & refrigerate overnight. Grab-n-go the following morning. Variations: Substitute your favorite nuts, seeds, fruits (fresh or dried)
Mediterranean Egg Wrap
Pile vegetables, nuts, and egg onto tortilla. Top with salad dressing and cheese, then wrap.
Falafel Sub
Cook falafel as indicated on package; add to roll and top with sauce and cheese. Variation: Substitute falafel for vegetarian sausage. *Falafel is made from garbanzo beans, olive oil and spices; grocery stores with "all-natural" food selections are most likely to carry falafel.
Easy Chicken & RiceSERVES: 4 - 6
Mix rice and soup in a large pot. Add 2-1/2 empty soup cans of water and bring to a boil. Add chicken and vegetables, cover, and reduce to a simmer. Allow to cook until the rice is done—about 15-25 minutes depending on the type of rice. Add salt and pepper to taste. Top with cheese and hot sauce if desired. Variations: Try different soups such as cream of broccoli or cream of celery. *Buy a pre-washed bag of vegetables to save time.
Edgecliff Squash Apple ComboSERVES: 4
Steam squash and apple 5-8 minutes. Add spices and sugar. Mix well.
Black Bean and Corn QuesadillasSERVES: 8
Mix together beans, corn, chilies, and cheese. Spoon in about 1/4 C of mixture into tortilla and fold in half. Line folded tortillas on a baking sheet and put in oven at 350 degrees for 10 minutes. Flip the tortillas and heat for 5 more minutes.
Quick Breakfast BurritosSERVES: 8
Prepare hash browns in skillet according to directions on bag. Meanwhile, beat eggs, milk, and salt & pepper in bowl. Place both pans on medium heat and add oil to one. Place egg mixture in the empty pan and scramble eggs. Once the oil is warm, add onion and sauté for 2 minutes. Add mushrooms to onions and continue to cook on medium heat. If eggs finish early, reduce heat to low. Add hash browns to eggs. Add mushrooms and onions to eggs. Stir thoroughly. Add shredded cheese to mixture and stir until melted. Warm tortillas in microwave for about 15 seconds. Scoop egg mixture into tortillas and add toppings.
Fruit DessertSERVES: 6
Combine all ingredients in medium saucepan; heat for 15 minutes, until butter is melted and corn flakes have softened. Substitutions: Bran flakes can substitute for corn flakes, dried cranberries for raisins, peaches for the pears.
Asian Style Beef and Corn**Chop and dice a large onion and freeze in a storage bag. You will always have chopped onion on hand for added flavor when preparing quick and easy meals.
Brown ground beef in skillet. Add onion and sauté with beef, crumble together. Add soy sauce and combine well. Add corn or Asian vegetables into beef mixture, mix until vegetables are cooked. Add season with salt & pepper to taste. Serve over hot rice and lightly drizzle sesame oil over beef corn mixture. For a spicier version, add 1/2 tsp. hot pepper oil and 1 tsp. bottled fresh ginger.
Baked Eggplant Parmesan
Preheat oven to 375 degrees. Lightly brush baking sheet with olive oil. Whisk egg with 2 Tbsp. water; in another bowl combine bread crumbs and 3/4 C Parmesan cheese, salt & pepper. Dip eggplant into egg wash, drip off excess, then dredge in crumb mix. Place on baking sheet. Bake on both sides until crispy golden brown (20 min. each side). Spread 1 C spaghetti sauce on bottom of baking dish. Arrange 1/2 of eggplant slices on sauce and sprinkle mozzarella cheese on top, then layer with sauce. Repeat with eggplant, cheese, and sauce, topping with the remaining Parmesan cheese. Return to oven, bake until bubbly 15-20 minutes. Let stand before serving.
Curried Chicken SaladSERVES: 9 (3/4 C servings)
Cook rice according to package directions. While rice is still very hot in cooking pot add the thawed edamame, onion flakes and chicken and allow to sit covered for 5 minutes before thoroughly mixing together. Mix together the mayonnaise, sour cream, vinegar, curry powder and salt. Add mayonnaise mixture to chicken mixture and blend thoroughly. Chill or serve warm on spinach leaves or wrap in a warmed tortilla. NUTRITION FACTS:
Easy Sautéed Chicken
Place washed chicken breasts in large sealable bag. Add cup of fat-free Italian dressing and close. Let marinate for 5 to 10 minutes. Cut up peppers into big chunks and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing. Sauté chicken and vegetables over medium heat.
Garlic Chicken
Melt butter in large skillet over medium heat. Sprinkle chicken on both sides with garlic powder, seasoning salt and onion powder and add to skillet. Sauté about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Pumpkin Chippers CookiesYIELD: 6 dozen
Combine flour and soda; stir well, and set aside. Beat butter at medium speed of an electric mixer until creamy. Gradually add sugars, beating well. Add egg and pumpkin; beat well. Add flour mixture; beat well and scrape the sides of the bowl Stir in oats, white chocolate, butterscotch morsels and walnuts. Drop dough by heaping teaspoons onto lightly greased cookie sheets. Bake at 350 degrees for 12 minutes or until golden. Remove to wire racks immediately, and let cool completely. Yield: 6 dozen ** Some margarine (ie. Smart Balance margarine) provide less saturated fat and may be substitute for butter
Crunchy Vegetable BanditosSERVES: 4
In a mixing bowl, combine carrots, broccoli, cauliflower and onions with cheese, dressing, and chili powder. Lay tortillas flat on the counter and spoon about 1/2 C vegetable mixture and 1/4 C of lettuce down the center. Wrap each tortilla around the vegetable mixture.
Turkey Spinach Spaghetti
Brown turkey meat in pan and season to preference with salt, pepper and garlic powder. While browning meat, thaw spinach in microwave. Add spaghetti sauce to browned meat and season with basil and garlic powder. Add spinach and bring to a simmer. Sprinkle with mozzarella cheese. Serve over noodles.
Poor Man's Pizza
Preheat oven to 400 degrees. Place 2 slices of whole wheat bread on foil sheet. Spread 1 tsp. of margarine on each slice of bread. Place 15-20 spinach leaves on each slice of bread. Top each with 4 slices of Roma tomatoes. Spread 2 tablespoons of chicken on top of tomatoes. Sprinkle each with 1/8 C chopped onions. Sprinkle each with 1/2 tsp. of garlic powder and 1/2 tsp. of chopped basil leaves. Top each with one slice of cheese. Dash a pinch of chopped basil leaves on top for added flavor. Place in the oven for 5-8 minutes. Let cool when done cooking or eat hot.
Tofu and Green Bean Pasta Salad
Dressing (optional- see alternatives)
Pat tofu cubes dry with a paper towel. Sauté with 1 tsp. oil, over medium heat, for about 5 minutes. Sides should be brown. Add pasta to boiling water. About 5 minutes before pasta is done cooking add green beans to the same pot. Cook together until pasta is tender. Combine the pasta mixture, tomatoes, prepared tofu, cheese and dill in a large bowl. Prepare dressing by mixing the ingredients in a covered container such as a jar, and shake well. Pour dressing over salad, toss well, and refrigerate until cold. ALTERNATIVES:
Mexican Rice and Veggie SkilletSERVES: 4 (1 1/2 C servings)
In a large non-stick skillet, combine all ingredients except rice; mix well. Bring to a boil. Stir in rice. Reduce heat to low; cover and simmer 18 to 20 minutes or until liquid is absorbed and rice is tender, stirring occasionally. Remove skillet from heat. Fluff mixture with fork. Top off with cheese. Sprinkle salt and pepper, if desired. Can also be served with tortillas, crushed tortilla chips, sour cream, or chopped fresh cilantro.
Taco Soup
Brown hamburger meat and onions and then drain. Add chili powder and all of the canned vegetables and let simmer for 25 minutes. Just before serving add the two seasoning packages.
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| Updated 01 March 2004 |
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