Ingredients:

• 1 pound ground beef, 90% lean (or ground turkey)
• 1 egg
• 1/2 teaspoon dried parsley
• 1/2 cup bread crumbs
• 1/2 cup milk, 1% (or non-fat)
• 1/4 teaspoon ground black pepper
• 1 teaspoon onion powder

Instructions:

1. Preheat oven to 425°F. Lightly grease a baking sheet.
2. In a large bowl, stir together all ingredients except ground meat.
3. Add the ground meat and mix in evenly.
4. Using your hands, shape mixture into 24 meatballs. Arrange the meatballs on the baking sheet with space between each one. Bake in 2 batches or on 2 baking sheets if needed.
5. Bake for 12-15 minutes.
6. If meatballs are being saved for future use, chill rapidly; package in amounts needed per meal and freeze immediately.

Ingredients:

• 1 head of cabbage, cored and shredded
• 1 tablespoon olive oil
• 1 teaspoon curry powder or tarragon seasoning

Instructions:

1. In a skillet, heat olive oil over medium-high heat.
2. Add shredded cabbage and pan fry only until wilted, about 10 minutes. Stir often.
3. Season with curry or tarragon to taste.

Ingredients:

• 1 tablespoon lime juice
• 2 tablespoons chopped fresh cilantro
• 1/2 tablespoon olive oil
• 1/2 tablespoon chopped jalapeno
• 1 cup diced mango
• 1 cup no-salt-added canned corn, drained
• 1/2 cup diced red bell pepper
• 2 tablespoons chopped green onion

Instructions:

1. Combine lime juice, cilantro, olive oil and jalapeno in a small bowl and stir to mix.
2. Add mango, corn, bell pepper and green onion and stir gently.
3. Cover and chill.

Ingredients:

• 2 cups potatoes, diced
• 1 cup sliced carrots
• 1 cup chopped celery
• 1/2 cup chopped onion
• 1/4 teaspoon ground black pepper
• 1 can (15 ounces) cream-style corn
• 1½ cups non-fat milk
• 1/2 cup shredded cheddar or American cheese
• 1 cup water

Instructions:

1. Combine potatoes, carrots, celery and onion in pan. Add 1 cup water. Cover and simmer 10 minutes.
2. Add corn and ground black pepper. Cook 5 more minutes or until vegetables are cooked.
3. Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil. Serve hot.

Ingredients:

• 2 cups diced vegetables (broccoli, bell peppers, onion)
• 6 eggs
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon garlic powder
• 1/2 cup shredded low-fat cheddar cheese
• non-stick cooking spray

Instructions:

1. Preheat oven to 350°F. Spray muffin tin with non-stick spray.
2. Add chopped vegetables to the muffin tin.
3. Beat eggs in a bowl. Stir in salt, ground black pepper and garlic powder.
4. Pour eggs into the muffin tin and bake 20-25 minutes. Remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.
5. Bake until the temperature reaches 160°F or a knife inserted near the center comes out clean.

Ingredients:

• 2 cups chopped broccoli florets
• 1/2 cup cooked and chopped chicken
• 1/2 cup chopped tomatoes
• 1/4 cup chopped onions
• 1/4 teaspoon dried tarragon
• 1 tablespoon margarine or butter spray
• 8 egg whites

Instructions:

1. Sauté broccoli, chicken, tomato, onion and tarragon in margarine in a medium saucepan until broccoli is tender-crisp.
2. In a small bowl, lightly beat egg whites with a fork. Pour evenly over all ingredients.
3. Cover and cook for 6 to 8 minutes until firm on bottom and almost set on top.
4. Cut into wedges to serve.

Ingredients:

• 1 pound cheese ravioli (fresh or frozen)
• 2 tablespoons olive oil
• 3 small zucchini, diced
• 2 cloves garlic, sliced thin
• 1/2 cup grated Parmesan cheese

Instructions:

1. Cook the ravioli according to the package directions. Drain and return to the pot.
2. In a large skillet over medium heat, heat the oil. Add the zucchini and cook until just tender, 4 to 5 minutes. Add the garlic and cook for 2 minutes.
3. Add the zucchini mixture and 1/4 cup of cheese to the ravioli and toss gently to combine. Serve with the remaining cheese.

Ingredients:

• 1/4 cup water
• 2½ cups frozen chopped broccoli
• 3 tablespoons flour
• 1/4 teaspoon onion or garlic powder
• 1/8 teaspoon ground black pepper
• 3 tablespoons margarine
• 2 cups non-fat milk
• 1/3 cup shredded cheddar cheese
• 6 to 8 drops pepper sauce (optional)

Instructions:

1. Heat water to boiling in a large saucepan. Add broccoli. Cover and cook 1-2 minutes. Drain if needed.
2. Pour broccoli onto a dinner plate or cutting board. Set aside to slightly cool then chop in small pieces.
3. Combine flour, onion or garlic powder and ground black pepper in a small bowl.
4. Add margarine to saucepan and melt over medium heat. Add flour mixture and stir with whisk or fork until well mixed.
5. Gradually stir in milk. Stir constantly with whisk to keep sauce smooth. Cook over medium heat (stirring or whisking a few times) until thick and bubbly (about 4 to 5 minutes).
6. Add broccoli to sauce and turn heat to low. Add cheese. Cook and stir about 2 minutes or until cheese melts. Serve immediately. Add pepper sauce to taste, if desired.

Ingredients:

• 2 cups sliced strawberries
• 1 pound spinach leaves
• 1/2 cup sugar
• 1/4 teaspoon Worcestershire sauce
• 1/4 cup cider vinegar
• 1/2 cup olive oil
• 1 tablespoon poppy seeds

Instructions:

1. Heat the ingredients for the dressing (sugar, Worcestershire sauce, cider vinegar and olive oil) until the sugar dissolves. Add the poppy seeds and cool.
2. Toss dressing over strawberries and spinach.

Ingredients:

• 12 ounces frozen hash browns, country style, thawed
• 1/2 cup finely chopped green pepper
• 1/2 cup finely chopped onion
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 can (12 ounces) non-fat evaporated milk
• 3/4 cup egg whites
• 1/2 cup shredded sharp cheddar cheese
• 1/2 cup shredded Monterey Jack cheese
• 1 cup chopped fresh spinach
• 1/2 cup chopped tomatoes
• non-stick cooking spray

Instructions:

1. Preheat oven to 425°F.
2. Wash your hands and work area.
3. In large bowl, combine hash browns, green pepper, 1/4 cup onion, salt, and 1/4 teaspoon pepper.
4. Spray an 8x8-inch baking dish with non-stick cooking spray. Press potato mixture into bottom.
5. Bake until lightly browned around edges, 20 to 25 minutes.
6. In large bowl, stir together evaporated milk, egg whites, 1/4 teaspoon pepper, cheeses, spinach, remaining 1/4 cup onion, and tomatoes.
7. Reduce oven temperature to 350°F.
8. Pour mixture over potato crust. Bake uncovered until center is set, 40 to 45 minutes.
9. Cover and let stand for 10 minutes. Cut into 6 pieces. Serve hot.
10. Cover and refrigerate leftovers within 2 hours.

Ingredients:

• 4 large ears yellow sweet corn to yield 2½ cups cut corn
• 1/2 cup finely chopped red onion
• 1½ cups finely chopped tomatoes
• 1½ jalapeno peppers, seeds removed and finely chopped
• 1/4 cup finely chopped fresh cilantro
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1/2 to 1 teaspoon ground cumin
• 1/8 teaspoon salt
• 1/8 teaspoon ground black pepper

Instructions:

1. Inspect corn on the cob and remove a few outer leaves and as much silk as possible without completely removing husk.
2. Wash and place on baking sheet, partially covered with aluminum foil, and bake on the middle rack in a preheated 375°F oven for 45 to 55 minutes.
3. Once corn is roasted, remove baking sheet and allow corn to cool.
4. Peel ears, removing all silk. If desired, place ears over an open flame (grill or gas stove), turn often, until somewhat colored.
5. Cool completely and cut kernels from ear. Corn should measure at least 2½ cups.
6. Combine corn with chopped onion, tomato, jalapeno pepper and cilantro.
7. Add olive oil and mix well. Add lime juice and cumin to taste; then stir in salt and ground black pepper.
8. Cover and chill, allowing flavor to blend for about 15 minutes or more.

Ingredients:

• 2 tablespoons oil
• 1 medium onion, chopped (about 1 cup)
• 1 medium carrot, sliced 1/8 inch thick
• 2 teaspoons garlic, or 1/2 teaspoon garlic powder
• 4 cups water
• 1 cup dry yellow or brown lentils
• 1 can (14.5 ounces) low-sodium chicken broth
• 1 tablespoon dried basil or Italian seasoning
• 1 can (14.5 ounces) no-sodium-added diced tomatoes or 2 chopped tomatoes
• 1 bunch kale (about 7 ounces)
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper

Instructions:

1. Heat oil in a large pot over medium heat.
2. Add onions, carrots and garlic. Cook 5 minutes.
3. Add water to veggies in pot. Heat to boiling.
4. Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
5. Add chicken broth, dried basil or Italian seasoning and tomatoes. Cover and cook for 5-10 minutes.
6. Rinse kale leaves, cut out the main stems and discard. Cut leaves into 1 inch pieces.
7. Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover and simmer for 3 minutes.

Ingredients:

• 1 pound fresh or 1 package (10 ounces) frozen Brussels sprouts
• 1 teaspoon olive oil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon caraway seed (optional)
• 2 tablespoons balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Instructions:

1. Cut the Brussels sprouts in half and steam until tender, about 5 minutes.
2. Warm the oil in a skillet over medium heat. Add the thyme, caraway seed and vinegar. Drop in the cooked Brussels sprouts, season with salt and pepper and toss.
3. Serve immediately while they are bright green.

Ingredients:

• 1/2 pound Brussels sprouts
• 1/2 cup low sodium chicken broth
• 1 teaspoon lemon juice
• 1 teaspoon spicy brown mustard
• 1/2 teaspoon dried thyme
• 1/2 cup sliced mushrooms

Instructions:

1. Trim Brussels sprouts and cut in half. Steam until tender, about 6 to 10 minutes.
2. In a non-stick pot, bring the broth to a boil.
3. Mix in the lemon juice, mustard, mushrooms and thyme.
4. Boil until the broth is reduced by half, about 5 to 8 minutes.
5. Add the Brussels sprouts and toss well to coat with sauce.
6. Serve with hot rice or noodles.

Ingredients:

• 1½ tablespoons light olive oil
• 1 large red bell pepper, diced
• 2 medium yellow summer squash, halved lengthwise and sliced 1/4-inch thick
• 1 cup fresh or frozen corn kernels
• 2 medium tomatoes, diced

Instructions:

1. In large skillet, heat olive oil. Sauté bell peppers over medium heat for 2 minutes.
2. Add the squash and corn. Sauté until all vegetables are tender and crisp.
3. Add tomatoes and sauté for 1 minute.

Ingredients:

• 2 cans (14.5 ounces) diced tomatoes
• 3/4 cup dried black beans, rinsed
• 1 bag (16 ounces) frozen corn, thawed
• 3 cups water
• 1 teaspoon chili powder
• 1/4 teaspoon ground black pepper
• 1 pound skinless and boneless chicken breast, thawed
• Optional baked tortilla chips, chili flakes, chopped cilantro, jalapenos, lime, sliced or chopped avocado, salsa, light sour cream or shredded cheese

Instructions:

1. Add all ingredients to the slow cooker. Cook for 4 to 6 hours on high. Or cook for 8 to 10 hours on low.
2. Remove chicken right before serving. Shred using two forks. Stir shredded chicken into soup.
3. Serve with choice of optional ingredients.

Ingredients:

• 2 cups cherry tomatoes (about 10 ounces)
• 4 tablespoons oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon garlic powder
• 3 cups fresh spinach or 1 package (10 ounces) frozen chopped spinach, thawed
• 8 ounces uncooked whole wheat spaghetti
• 1 teaspoon Italian seasoning
• 5 tablespoons Parmesan cheese
• non-stick cooking spray

Instructions:

1. Heat oven to 400°F. Lightly grease a baking pan.
2. Rinse the tomatoes under running water. Cut in half. Spread on prepared baking pan.
3. Sprinkle oil (2 tablespoons), salt, ground black pepper, and garlic powder on tomatoes. Stir to coat. Bake for 15-20 minutes.
4. Prepare spinach and spaghetti as tomatoes bake.
5. Slice fresh spinach in strips. If using frozen spinach, drain and pat dry. Set aside.
6. Follow package directions to cook spaghetti. Drain.
7. Add remaining 2 tablespoons oil, Italian seasoning, spinach, and baked tomatoes to the spaghetti. Stir until heated through. Serve with Parmesan cheese.

Ingredients:

• 1 pound boneless, skinless chicken breast (about 2 cups)
• 1/2 cup water
• 1 tablespoon chili powder
• 1 can (15 ounces) low-sodium black beans, drained and rinsed
• 1 cup frozen corn
• 1 cup salsa
• 8 whole wheat tortillas
• 1/2 cup shredded cheddar cheese
• non-stick cooking spray

Instructions:

1. Preheat oven to 375°F. Spray a 9x13 baking pan with non-stick spray.
2. Cut chicken breast into 4-5 chunks. Simmer in a large saucepan with water and chili powder. Cook until internal temperature is 165°F (about 10 minutes).
3. Remove chicken from pan. Shred or cut into small chunks and return to pan. Add beans, corn and salsa to saucepan. Cook until hot, about 2 minutes. Remove from heat.
4. Spread 1/2 cup of chicken mixture down the center of each tortilla. Roll up and place seam side down in your prepared baking pan.
5. Spread any leftover chicken mixture over the top of the enchiladas.
6. Bake at 375°F for 12-15 minutes.
7. Sprinkle cheese on top of the enchiladas during the last 5 minutes of cooking. Serve immediately.

Ingredients:

• 1 cucumber, cut in half lengthwise
• 1 teaspoon peeled and minced garlic (about 1-2 cloves)
• 2 containers (6 ounces each) plain Greek yogurt
• 1 teaspoon dried dill or chopped fresh mint
• 1/4 teaspoon salt
• 1 tablespoon olive oil
• 6 whole wheat pita bread pockets
• Olive oil or non-stick cooking spray
• Dried basil, parsley, garlic powder (optional)

Instructions:

1. Use a spoon to scrape out seeds from cucumber. Dice the cucumber into small pieces or shred using a grater.
2. Spread cucumber on paper towels on top of a clean kitchen towel. Roll up the towels and squeeze to remove excess liquid. Transfer dry cucumber to a large bowl.
3. Add the garlic, yogurt, dried dill or fresh mint, salt and olive oil. Mix together. Cover and refrigerate until served.
4. Preheat oven to 350°F.
5. Split pitas in half. Separate pocket halves into those that are thicker and those that are thinner.
6. Brush halves with olive oil or spray with cooking spray.
7. Sprinkle with basil, parsley and garlic powder, if desired. Brush or spray again to help the spices stick.
8. Cut each half into 4 pieces. Bake thin halves as one batch and thick halves as another batch.
9. Bake 10-16 minutes. Watch closely so they do not burn.

Ingredients:

• 2 cups chicken broth
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 cup couscous
• 1 cup diced zucchini
• 1 cup diced yellow summer squash
• 1 cup slivered basil
• 1/4 cup sliced almonds, toasted

Instructions:

1. In a medium saucepan, bring the chicken broth and 1 tablespoon of olive oil to a boil. Stir in salt and couscous and remove from heat. Let stand covered for 5 minutes.
2. Sauté the zucchini and yellow summer squash in the remaining oil.
3. Add vegetables, almonds, and basil to couscous, mix well.

Ingredients:

• 1 tablespoon water
• 4 cups sliced zucchini
• 1 cup sliced onion
• 2 tomatoes, sliced
• 1 green pepper, sliced
• 1/8 teaspoon ground black pepper

Instructions:

1. Heat water in skillet over medium heat. Add zucchini, onion, tomatoes, green pepper and ground black pepper. Stir.
2. Cook covered for about 10 minutes until tender. Serve.

Ingredients:

• 1 tablespoon olive oil
• 1½ yellow summer squash, sliced
• 1½ zucchini, sliced
• 1/4 teaspoon garlic powder
• Salt and pepper, to taste (optional)
• 1 can (14.5 ounces) diced Italian tomatoes
• 2 tablespoons grated Parmesan cheese

Instructions:

1. In large skillet, heat oil. Add squash and onion. Cook on medium heat until tender, about 10 minutes, stirring often.
2. Add tomatoes and simmer 5 minutes.
3. Season with garlic powder to taste. Add salt and pepper, if desired. Serve warm, topped with Parmesan cheese.