Yield: 8 Servings | Time: 35 Minutes

Ingredients:

• 1 (10-ounce) package frozen spinach, thawed OR 1 pound fresh spinach, cooked
• 1 (15-ounce) can black beans, drained and rinsed
• 1½ cups corn, fresh, frozen or canned; drained and rinsed
• 3 green onions, thinly sliced
• 1/3 cup chopped cilantro
• 2 cups shredded mozzarella cheese, divided
• 3 cups or 1 (28-ounce) can enchilada sauce
• 8 whole-wheat flour tortillas (7 to 8 inch)

Instructions:

1. Wash hands with soap and water.
2. Preheat oven to 375 F.
3. Drain extra water from spinach and chop.
4. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1½ cups of cheese.
5. Lightly grease a 9x13-inch baking dish. Add a small amount enchilada sauce and spread to cover the bottom.
6. Fill tortillas with spinach mixture. Roll up tightly and place seam side down in the baking dish.
7. Pour remaining sauce over enchiladas and sprinkle remaining 1/2 cup of cheese on top.
8. Bake 20 minutes, or until heated through and cheese is bubbly. Serve warm.
9. Refrigerate leftovers within 2 hours.

Yield: 6 Servings | Time: 25 Minutes

Ingredients

Lemon Dill Aioli:

• 1/4 cup plain Greek yogurt
• 3 tablespoons mayonnaise
• 1 juice of a medium lemon
• 2 tablespoons fresh dill, chopped
• 1 clove garlic, peeled and minced
• 1/2 teaspoon onion powder
• 1/2 teaspoon granulated sugar
• 1/4 teaspoon coarse salt
• 1/4 teaspoon ground black pepper

Asparagus Fritters:

• 1/2 pound fresh asparagus spears, trimmed, sliced
• 1/2 cup all-purpose flour or Panko breadcrumbs
• 1/3 cup milk or plain Greek yogurt
• 1/4 cup flat-leaf parsley leaves, chopped
• 2 tablespoons fresh chives, chopped
• 2 large eggs, beaten
• 1 zest of a medium lemon
• 1 teaspoon coarse salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon dried oregano leaves
• 1/4 teaspoon cayenne pepper

Instructions:

1. In a small bowl, whisk together the aioli ingredients until combined. Cover and refrigerate until ready to serve.
2. Preheat the air fryer to 375 F.
3. Bring a large pot of water to a boil. Add the asparagus and cook 2 to 3 minutes or until fork tender. Use a slotted spoon to transfer the asparagus to a bowl filled with ice water. Once the ice has melted, use the slotted spoon to transfer the asparagus to a paper towel-lined plate. Pat dry.
4. In a large mixing bowl, stir together the asparagus, flour or breadcrumbs, milk or Greek yogurt, parsley, chives, eggs, lemon zest, salt, black pepper, oregano and cayenne until thoroughly combined.
5. Coat the air fryer basket with cooking spray. Working in batches, use a cookie scoop to drop dollops of the fritter batter into the air fryer basket 1-inch apart. Cook 8 to 12 minutes or until fritters are set. Repeat with the remaining batter.
6. Serve asparagus fritters with lemon dill aioli.

Yield: 4 Servings | Time: 20 Minutes

Ingredients:

• 2 tablespoons brown sugar
• 1 tablespoon cornstarch
• 1/4 teaspoon salt
• 1 can (8.75 ounces) pineapple tidbits in 100% juice
• 1 tablespoon margarine or butter
• 1 can (15 ounces) beets, sliced/drained or 6 (2-inch round) beets cooked from fresh and sliced

Instructions:

1. In a small saucepan combine sugar, cornstarch and salt. Stir in pineapple tidbits with juice.
2. Cook over medium heat until mixture boils and thickens, stirring occasionally.
3. Add margarine or butter and beets. Cook until heated through, about 5 minutes. Serve warm or cold.
4. Refrigerate leftovers within 2 hours.

Yield: 6 Servings | Time: 35 Minutes

Ingredients:

• 4 slices turkey bacon, chopped
• 5½ cups black-eyed peas (about 2 pounds), frozen
• 2 cups water
• 1/4 teaspoon black pepper
• 1 tablespoon sugar

Instructions:

1. Wash hands with soap and water.
2. Place a pot over medium high heat and cook bacon for 3 to 4 minutes.
3. Add the rest of the ingredients and bring to a boil.
4. Reduce heat to simmer and allow to cook until the peas are tender, about 30 minutes.
5. Serve hot.

Yield: 8 Servings | Time: 40 Minutes

Ingredients:

• 2 medium eggplants (makes 16 slices)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup traditional or tomato mushroom jarred pasta sauce
• 1 cup mozzarella cheese, shredded

Instructions:

1. Preheat oven to 350 F.
2. Spray baking sheet with nonstick spray.
3. Gently rub eggplant under cold running water.
4. Slice eggplant into 1/2-inch thick circular slices. Place eggplant on a plate or cutting board and sprinkle with salt.
5. Let sit with salt on top for 20 to 25 minutes. Use a paper towel to remove any excess liquid and salt on the eggplant slices.
6. Spray both sides of prepared eggplant slices with nonstick cooking spray and sprinkle with pepper.
7. Place eggplant slices on baking sheet and bake for 5 minutes. Remove from oven and flip eggplant slices. Bake for an additional 3 to 5 minutes or until eggplant is tender.
8. Top each eggplant slice with 1 tablespoon pasta sauce. Sprinkle each slice with 1 tablespoon mozzarella cheese.
9. Bake an additional 3 to 4 minutes or until the cheese is melted.

Yield: 4 Servings | Time: 20 Minutes

Ingredients:

• 3 chicken breasts, boneless, skinless; cooked and chilled
• 3 stalks green onions, sliced
• 1½ cups broccoli, cut into florets
• 2 (medium-sized) carrots
• 1 red bell pepper, cut into strips
• 2 cups cabbage, shredded
• 1/2 cup fat-free Asian salad dressing or fat-free sesame salad dressing
• 1/4 cup orange juice
• 1/4 cup cilantro, fresh, chopped

Instructions:

1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers and cabbage.
2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature.

Yield: 2 Servings | Time: 10 Minutes

Ingredients:

• 2 large sweet potatoes
• 2 tablespoons non-fat yogurt
• 1 tablespoon maple syrup
• 1 tablespoon orange juice

Instructions:

1. Wash hands with soap and water.
2. Prick potato skins with a fork. Microwave on high for 3 to 4 minute until soft and easily pierced with a knife.
3. Scoop out the pulp into a medium bowl. Mash the pulp and stir in the yogurt, maple syrup and orange juice. Transfer to a microwave safe serving bowl and microwave for 1 to 2 minutes to heat through.

Yield: 4 Servings | Time: 25 Minutes

Ingredients:

• 1 cup plain, fat-free or low-fat Greek yogurt
• 1 teaspoon dill weed
• 1 teaspoon lemon juice
• 1/2 teaspoon salt
• 2 cups (1 pound) Brussels sprouts, trimmed and halved lengthwise
• 2 teaspoons margarine or butter
• 1/4 cup water

Instructions:

1. Wash hands with soap and water.
2. In a small bowl, mix yogurt, dill weed, lemon juice and salt. Set aside.
3. In a large skillet over medium-high heat, sauté sprouts (cut side down) in margarine or butter until they begin to brown.
4. Stir sprouts and add water. Cover the pan and steam until the water is gone and sprouts are tender crisp, about 3 to 5 minutes. Mix sprouts with lemon dill sauce. Serve warm.

Yield: 4 Servings | Time: 30 Minutes

Ingredients:

• 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
• 1 (15-ounce) can black beans, rinsed and drained OR 1¾ cups cooked dry-packaged black beans
• 2/3 cup onion, chopped
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 garlic clove, minced
• 1/2 cup bottled salsa
• 1/2 (10-ounce) package frozen chopped spinach, thawed, drained and squeezed dry
• 2 tablespoons fresh cilantro, chopped
• 1/2 teaspoon hot sauce
• 1/2 cup sharp cheddar cheese, shredded
• 1/2 cup Monterey Jack cheese, shredded

Instructions:

1. Preheat oven to 375 F.
2. Place pizza crust on a baking sheet. Bake for 5 minutes or until crisp.
3. Using a fork, mash beans. Combine beans with onion, ground cumin, chili powder and garlic in medium bowl, stirring to combine.
4. Spread bean mixture over crust, leaving a 1-inch border.
5. Spoon salsa evenly over bean mixture and then top with spinach and cilantro, drizzle with hot sauce, sprinkle with cheeses.
6. Bake at 375 degrees F for 15 minutes or until crust is lightly browned.

Yield: 4 Servings | Time: 25 Minutes

Ingredients:

• 1 cup cucumber with peel, chopped
• 1 cup low-sodium canned corn
• 1 cup cherry tomatoes, chopped
• 1/8 cup red pepper, chopped (2 tablespoons)
• 1/8 cup green pepper, chopped (2 tablespoons)
• 2 tablespoons red wine vinegar
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon dried cilantro or coriander
• 1/8 teaspoon ground black pepper

Instructions:

1. Wash hands with soap and water.
2. Combine ingredients and mix well.
3. Serve cold.

Yield: 1 Servings | Time: 5 Minutes

Ingredients:

• 2 strawberries
• 1 graham cracker, broken in half
• 1/8 cup (2 tablespoons) low-fat vanilla yogurt

Instructions:

1. Wash hands with soap and water.
2. Rinse the strawberries in water.
3. Slice the strawberries.
4. Add the yogurt and strawberries to 1/2 of graham cracker.
5. Top with the other 1/2 of graham cracker.
6. Enjoy immediately.

Yield: 8 Servings | Time: 30 Minutes

Ingredients:

• 8 chicken breast halves, small, skin and bone removed
• 1/2 cup Italian-seasoned bread crumbs, crushed
• 8 ounces part skim mozzarella cheese, shredded
• 1 tablespoon canola oil
• 4 cloves garlic, minced
• 2 packages spinach leaves, 10 ounces each

Instructions:

1. Wash hands with soap and water.
2. Preheat oven to 400 F.
3. Place chicken between 2 sheets of plastic wrap; pound chicken to 1/4-inch thick.
4. Coat chicken with bread crumbs and place on foil-covered baking sheet. Discard remaining bread crumbs. Bake 10 minutes.
5. Top chicken with cheese; bake 4 to 5 minutes until cheese is melted and chicken reaches an internal temperature of 165 F.
6. Meanwhile, heat oil in a large skillet on medium heat. Add garlic and stir 1 minute.
7. Add half the spinach and cook 1 minute.
8. Add remaining spinach. Cook until wilted, turning occasionally. Serve with chicken.

Yield: 8 Serving | Time: 10 Minutes

Ingredients:

• 1 cup frozen peas (can also use fresh or canned)
• 1/2 cup grated Parmesan cheese
• 1 cup basil leaves
• 1 cup spinach (fresh, frozen or canned)
• 1/2 cup walnuts
• 2 cloves garlic
• 1/4 cup extra virgin olive oil
• 1/4 cup water
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Wash hands with soap and water.
2. For the pesto, add peas, Parmesan cheese, basil, spinach, walnuts and garlic into a food processor or blender.
3. Add in water, oil, salt and pepper. Blend until the ingredients are combined to form a thick sauce.
4. Place pesto in an airtight container. Refrigerate until needed.

Yield: 7 Servings | Time: 30 Minutes

Ingredients:

• 1 pound whole wheat pasta shells
• 8 cups water
• 2 cups cauliflower, chopped
• 1½ cups non-fat milk
• 1 teaspoon garlic salt
• 1/4 cup flour
• 1/4 cup vegetable oil
• 1 cup low-fat cheese

Instructions:

1. Wash hands with soap and water.
2. Fill 1 pot with 6 cups of water and bring to a boil. Once the water is boiling, add pasta and cook for 8 minutes.
3. Drain pasta and fill the same pot with 2 cups of water, bring to a boil.
4. Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes). Drain cauliflower.
5. Placed the cooked cauliflower, 1/2 cup milk, and garlic salt in a blender and blend smooth.
6. In a separate pot, heat oil. Add the flour and whisk until smooth. Add 1 cup of milk and cook until it bubbles and thickens. Add the cheese and cauliflower and mix.
7. Once the mixture is complete, remove from heat. Add the pasta into the sauce and serve.

Yield: 4 Servings | Time: 30 Minutes

Ingredients:

• 4 English muffins
• 1/4 cup finely minced onion
• 1 cup chopped mushrooms
• 1½ teaspoons vegetable oil
• 1/2 pound asparagus, trimmed and sliced crosswise into 1/2-inch rounds
• 1/2 teaspoon ground thyme, oregano or basil
• 1½ teaspoons vinegar (any type)
• 1 dash each salt and black pepper
• 3/4 cup (3 ounces) shredded mozzarella cheese

Instructions:

1. Wash hands with soap and water.
2. Rinse or scrub fresh vegetables under running water before preparing.
3. Toast muffin halves and place on a baking sheet in a single layer.
4. In a large skillet over medium-high heat, sauté onion and mushrooms in oil, stirring often, until just beginning to brown.
5. Add asparagus, thyme and vinegar. Sauté, stirring often, until asparagus is barely tender. Season lightly with salt and pepper.
6. Divide the vegetable mixture equally onto the muffin halves. Top each muffin with shredded cheese.
7. Broil muffins until the cheese melts. Watch carefully to avoid burning.
8. Refrigerate leftovers within 2 hours.

Yield: 6 Servings | Time: 30 Minutes

Ingredients:

• 1 onion, chopped
• 1 carrot, chopped or shredded
• 1 green bell pepper, chopped
• 1 pound lean ground meat (15% fat turkey, chicken or beef)
• 1 can (8 ounces) tomato sauce
• 1 can (15 ounces) whole tomatoes, crushed
• 1 can (8 ounces) mushrooms or 1/2 pound chopped fresh mushrooms
• 1/4 cup barbecue sauce
• 6 whole wheat buns, split in half to make 12

Instructions:

1. Wash hands with soap and water.
2. Rinse or scrub fresh vegetables under running water before preparing.
3. Sauté onions, carrots, green bell pepper and ground meat in a 2 to 3 quart saucepan over medium-high heat for 5 minutes.
4. Add tomato sauce, crushed tomatoes, mushrooms and barbecue sauce.
5. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes or until thick, stirring occasionally.
6. Toast buns if desired. Spoon sauce over bun halves. Serve open-faced.
7. Refrigerate leftovers within 2 hours

Yield: 6 Servings | Time: 10 Minutes

Ingredients:

• 4 ears of roasted or steamed corn, cut off the cob
• 4 fresh peaches, peeled and chopped
• 1/4 cup purple or Vidalia onion (1 whole green onion can be substituted)
• 1/3 cup olive oil
• Pinch of cumin
• 8 to 10 cherry tomatoes, chopped
• 1 jalapeño pepper, diced small (optional)

Instructions:

1. Mix all ingredients and serve on top of chicken or fish or as a dip with corn chips.

Yield: 10 Servings | Time: 20 Minutes

Ingredients:

• 1 seedless watermelon
• 1/2 container (8 ounces) frozen, light, whipped topping, thawed
• 1 container (8 ounces) low-fat lemon yogurt
• Fresh fruit to decorate cake (3 strawberries, 1 whole kiwi fruit, 6 grapes, 6 blueberries)

Instructions:

1. Wash hands with warm water and soap. Wash fresh fruits before preparing.
2. Select a watermelon about 9 inches in diameter. Cut a 3 to 4-inch thick section from the middle of the watermelon. Cut four slits through the rind without cutting into the red part of the watermelon. Cut between the white rind portion and the red flesh to remove the rind. Pat the watermelon cake dry with a paper towel and place it on a flat serving plate.
3. Fold together the whipped topping and yogurt. Frost the top and sides of watermelon with the whipped topping mixture. Decorate as desired with fresh fruit.
4. Refrigerate until ready to serve. Can be stored for several hours or overnight.

Yield: 6 Servings | Time: 80 Minutes

Ingredients:

• 2 large baking potatoes, peeled and diced
• 1/2 cup shredded cheddar cheese
• 1/2 cup 1% or nonfat milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound lean (15% fat) ground beef
• 1 teaspoon onion powder (optional)
• 3 tablespoons flour
• 4 cups frozen mixed vegetables
• 1 cup low-sodium broth (any type)

Instructions:

1. Wash hands with soap and water.
2. Rinse or scrub fresh vegetables under running water before preparing.
3. Put diced potatoes in a saucepan; add enough water to cover barely. Bring to a boil. Reduce heat and simmer, covered, for about 15 minutes or until soft.
4. Drain potatoes and mash. Stir in milk, cheese, salt and pepper. Set mixture aside.
5. Preheat oven to 375 F.
6. Brown meat in a large skillet. Add onion powder, if desired. Stir in flour and cook for 1 minute, stirring all the time.
7. Add vegetables and broth. Stir until bubbly, about 5 minutes.
8. Spoon vegetable mixture into an 8x8-inch square baking dish. Spread potato mixture over the top.
9. Bake until hot and bubbly, about 25 minutes.
10. Refrigerate leftovers within 2 hours.

Yield: 4 Servings | Time: 65 Minutes

Ingredients:

• 12 jumbo pasta shells (about 6 ounces)
• 1¼ cups nonfat ricotta cheese
• 3/4 cup pumpkin
• 1/2 teaspoon garlic powder or 2 cloves garlic, minced
• 2 tablespoons basil
• 1/4 teaspoon sage
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 cup grated parmesan cheese, divided
• 1 cup pasta sauce

Instructions:

1. Wash hands with soap and water.
2. Preheat oven to 350 F.
3. Cook pasta shells according to package directions. Drain and place each on a baking sheet to cool.
4. In a medium bowl, stir together ricotta, pumpkin, spices and all but 1 tablespoon of the cheese. Reserve the 1 tablespoon cheese for topping.
5. Spread pasta sauce in the bottom of a baking dish that holds all the shells in a single layer. Fill each shell with about 3 tablespoons of pumpkin mixture and place shells close together on top of the sauce.
6. Cover pan with foil and bake for 30 minutes. Remove foil, sprinkle with remaining cheese and bake for 15 minutes more.
7. Refrigerate leftovers within 2 hours.

Yield: 4 Servings | Time: 25 Minutes

Ingredients:

• 1½ pounds spaghetti squash (about 1 squash)
• 1 tablespoon olive oil
• 3 tablespoons Parmesan cheese
• 1/4 teaspoon dried oregano
• 2 teaspoons dried basil OR 1/2 cup fresh basil, chopped
• 1 cup cherry tomatoes, thinly sliced
• Salt and pepper, to taste (optional)

Instructions:

1. Wash hands with soap and water.
2. Place the 2 squash halves, cut side down, in a glass baking dish. Add about 1/4 cup water and cover with plastic wrap. Microwave on high for 12 minutes or until soft when pressed. Let stand covered for 3 minutes.
3. In a large bowl, whisk oil, basil, oregano and 2 tablespoons Parmesan cheese. Stir in tomatoes and season lightly with salt and pepper to taste.
4. Scrape squash out with a fork, add strands to the tomato mixture, and toss until combined. Sprinkle with remaining 1 tablespoon Parmesan cheese.

Yield: 12 Servings | Time: 30 Minutes

Ingredients:

• 1 pound ziti pasta OR bow tie pasta
• 2 tablespoons vegetable oil
• 1/4 cup vinegar
• 2 teaspoons Dijon mustard
• 1/4 teaspoon ground black pepper
• 1 cup fresh basil leaves, chopped
• 3 large tomatoes, coarsely chopped
• 1 cup kidney beans, cooked OR 1 can low-sodium kidney beans, garbanzo beans or black beans, drained
• 1 cup fat-free mozzarella cheese OR provolone cheese, cubed or shredded (optional)
• 1/2 cup walnuts, chopped (optional)

Instructions:

1. Wash hands with soap and water.
2. Cook pasta according to package directions. Drain and cool.
3. In a small mixing bowl, whisk together vegetable oil, vinegar, Dijon-style mustard and pepper to make vinaigrette.
4. In a large mixing bowl, combine pasta, beans, basil and tomatoes. Pour vinaigrette over top and toss together. Cover and chill for at least 1 hour.
5. If desired, add nuts and cheese just before serving, tossing again to combine.

Yield: 4 Servings | Time: 20 Minutes

Ingredients:

• 2 tablespoons low-fat or nonfat plain yogurt
• 4 teaspoons apple cider vinegar
• 1 tablespoon honey or brown sugar
• 1/4 teaspoon onion powder
• 1/4 teaspoon prepared mustard
• 1/4 teaspoon salt
• 1 tablespoon lemon juice
• 1½ teaspoons vegetable oil
• 3/4 teaspoon poppy seeds (optional)
• 2 cups strawberries, sliced
• 2½ cups cucumber, thinly sliced

Instructions:

1. Wash hands with soap and water.
2. In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds (if desired). Mix well.
3. In a large bowl, add the strawberry and cucumber slices. Pour the dressing over and gently mix until evenly coated.
4. Refrigerate leftovers within 2 hours.