cookbook

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What is CHEFS? CHEFS – Cooking Healthy, Easy Foods while Saving – is a cookbook developed to help make healthy living more practical and affordable for people in the North Carolina Triangle area. Although we are all urged to “eat healthy” through local and national awareness campaigns, doctors, and our families, this can be difficult or even impossible in light of the daily realities of time and money. As a result, in the high-stress hustle and bustle of urban American life, fast food often becomes the answer to time and monetary constraints, resulting in a less healthy diet for many here in the Triangle. The goal of CHEFS is to provide information that makes it possible to prepare food that tastes good, can be cooked quickly with basic instruments, and is healthy – all for a budget of $4/ day per person. In addition to great recipes, this book also contains tips for eating in between cooked meals – whether one is on-the-go or looking for a nutritious snack at home. To ensure that this resource is helpful to future readers, the authors have tried to make sure that the information and directions in this cookbook are easily accessible to everyone. We have included special icons next to meals that satisfy certain dietary requirements, nutritional information is provided for each recipe, and the directions are easy to follow. We hope that you will enjoy and benefit from your use of this production.

Sincerely,

The Summer 2010 Interns, Yue Jiang, Nandini Kumar, John Min, Gechi Nzewi, Darren Webber & Ji Won Yeom

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Table of Contents How to Use This Cookbook…….……...4 General Tips for Healthy Eating……….5 Fast Food Rules to Live By……………9 Tips to Consider When Eating Different Meals…………………11 How to Control Portion Size………….12 Healthy Drink Choices………………..13

Recipes Breakfast………………………………14 Yogurt Parfait Breakfast Veggie Omelet Mexican Omelet Baked Oatmeal Apple Snapple Oatmeal Vanilla Yogurt French Toast One-eyed Jack Soups/Salads/Sandwiches…………25 Lentil Soup Creamy Broccoli Soup Fall Vegetable Chili Three Bean Salad Easy Bean Dip Simple Salad French Chef Salad Waldorf Salad Sandwich Guidelines

Sides……………………………………...36 Okra with Tomato Sauce Baked Eggplant with Tomatoes Garlic Sautéed Broccoli Sautéed Green Beans Quick & Easy Rice & Beans Baked Sweet Potato Guacamole with Basil and Onions Southwest Rice and Corn Salad with Lemon Dressing Apricot Honey Glazed Carrots Entrees…………………………………...47 Cornbread Chicken and Honey Mustard Dip Baked Macaroni Lemon Butter Fish Filets Catfish Stew Tasty Pork Chops with Rice Crispy Baked Chicken Spaghetti with Meat Sauce Jambalaya Tuna Salad Sandwich Rigatoni and Broccoli Rosemary Lemon Grilled Chicken and Potato Wedges Chicken with Apple-Dijon Sauce Spinach Lasagna No-Fuss Vegetable Quesadilla Turkey Meatloaf Bowtie Pasta with Veggies Spanish Style Brown Rice

Desserts…………………………71 Sweet Potato Casserole Apple Crisp Banana Waldorf Old-fashioned Bread Pudding Honey Milk Balls Appendix………………………..80 Cooking Rice Made Easy……...81 How to Sauté Meat and Vegetables……………….85 How to Hard Boil Eggs…………88 Sources…………...……………..91

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How to Use This Cookbook Price per serving Name of the recipe

Labels that indicate healthy attributes of the recipe Nutritional analysis per serving that includes both amounts and percentage values based on a diet of 2000 calories per day

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1. Limit unhealthy fats and cholesterol The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet: Type of fat

Recommendation

Saturated fat

Less than 7 percent of your total daily calories

Trans fat

Less than 1%of your daily calories

Cholesterol

Less than 300 milligrams a day

The best way to reduce saturated and trans fats is to reduce the amount of solid fats when cooking (butter, margarine, shortening). You can also reduce the amount of saturated fat in your diet by trimming fat off meat or choosing leaner meats with less than 10 percent fat.

Use low-fat substitutions and look for snacks labeled “reduced fat.” Make sure to look for nutrition facts and avoid partially hydrogenated oil (trans fat). When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices. But moderation is important because all types of fat are high in calories. Fats to choose   

Olive oil Canola oil Margarine that is trans-fat free

Fats to limit     

Butter Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening

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2. Look for Low-fat Protein Sources Try to choose low-fat protein sources. Lean meat such as poultry and fish, low-fat dairy products, and egg whites or egg substitutes are good sources of low-fat protein. Try to cut back on processed meats that are high in saturated fat and sodium. Fish is a great alternative to high-fat meats and is rich in omega-3 fatty acids, which can lower blood fats. There are high amounts of omega-3 in cold-water fish such as salmon, mackerel, and herring. Prepare fish by baking, broiling, grilling, or boiling, instead of breading/frying. Other good sources of omega-3 are flaxseeds, walnuts, soybeans, and canola oil. With poultry, remove the skin before eating, and grill, bake, or broil instead of frying the meat. With beef, the leanest beef cuts usually include sirloin, chuck, loin, and round. The leanest pork cuts include tenderloin or loin chops. With dairy, try choosing low-fat or fat-free options when looking for milk, cream cheese, sour cream, cheese, or coffee cream. There are usually alternatives made with skim milk. Proteins to choose        

Skim or low-fat (1 percent) milk Fat-free or low-fat dairy products, such as yogurt and cheese Egg whites or egg substitutes Fish, Skinless poultry Legumes such as beans or lentils Soybeans and soy products (i.e., soy burgers and tofu) Lean ground meats

Proteins to avoid         

Full-fat milk and other dairy products Organ meats, such as liver Egg yolks Fatty and marbled meats Spareribs Spare ribs Cold cuts Frankfurters, hot dogs and sausages Bacon Fried or breaded meats

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3. Eat more vegetables and fruits Fruits and vegetables are good sources of vitamins and minerals, low in calories, and rich in dietary fiber. They contain substances found in plants to help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat fewer high-fat foods such as meat, cheese, and unhealthy snack foods. They can be good, healthy, and quick snacks. Try choosing recipes that use more fruits and vegetables as ingredients, such as vegetable stir-fry or fresh fruit in salads. Fruits and vegetables to choose   

Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water

Fruits and vegetables to avoid     

Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added

4. Select whole grains Whole grains are good sources of fiber and other nutrients that are good for blood pressure and heart health. You can increase the amount of whole grains by making simple substitutions for refined grain products, like going from white to wheat bread or pasta. Grain products to choose       

Whole-wheat flour Whole-grain bread, whole-wheat bread Whole-grain pasta Brown rice, barley, and buckwheat (kasha) High-fiber cereal with 5 or more grams of fiber a serving Oatmeal Ground flaxseed

Grain products to avoid            

White, refined flour White bread White rice Muffins Frozen waffles Corn bread Doughnuts Biscuits Granola bars (over 12 grams of sugar per serving) Cakes Pies High-fat snack crackers (over 10 grams of fat per serving)

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5. Substitute Salt Eating a lot of salt can raise your blood pressure. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day, which is about a teaspoon of salt. Reducing the amount of salt you add to food or while cooking is a good first step. When buying canned or processed foods such as soups, tomato sauces, and frozen dinners, compare the amount of sodium in each food and look for foods labeled reduced-sodium. When working with canned foods such as beans or tuna, rinsing the food before preparing will remove some of the sodium. Low-salt items to choose    

Herbs and spices Salt substitutes Reduced-salt canned soups or prepared meals Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup

High-salt items to avoid    

Table salt Canned soups and prepared foods, such as frozen dinners Tomato juice Soy sauce

Try adding herbs and spices to your meals for flavor instead of adding salt. Examples of Good Salt Substitutes: 1. Lemon 2. Pepper 3. Garlic 4. Onion 5. Rosemary 6. Basil

6. Limit Sugary Foods Sugary foods are typically very high in calories and fat. Try to avoid High Fructose Corn Syrup, and instead eat more foods that are naturally sweet such as fruits, honey, or certain vegetables.

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Cooking at home is not always practical. Limited time and resources sometimes make eating at fast food chains necessary. Although eating fast food should be limited because it is usually more costly and less healthy than homemade meals, there are ways to be healthy even when eating at these restaurants. These five guidelines can help you make healthier choices when eating away from home: 1. Burger Boundaries Order the smallest burger available, and ask for extra lettuce, onion and tomato. Remember that cheese adds an extra 100 calories and 8 to 10 grams of fat. Go light on the extras. Mayo, sautéed mushrooms and bacon all add an average of 90 calories and 8 grams of fat. Use mustard or ketchup, which has zero fat, instead of mayo (100 calories per tablespoon). 2. Chicken and Fish Tricks A fried chicken or fish sandwich has as much fat and calories as an extra large burger. Instead, go for the grilled, unbreaded option. Ask for sauces such as mayo or tartar sauce to be served on the side. This can help reduce the amount of fat in your meal. Skinless chicken will have less than half the fat and calories of fried chicken. If the restaurant offers roasted chicken, choose that and remove the skin.

10 3. Salad & Sides Smarts Order a salad with grilled chicken (no breading). Use low-calorie or nonfat dressing. Regular dressing will add over 200 calories and 15 grams of fat. Avoid Chinese noodles, croutons, bacon and/or tortilla chips. A small order of fries or onion rings can have as much as 200 calories or more and over 10 grams of fat. If you really want a taste, consider sharing with someone, or choose the smallest option. Otherwise, substitute these items for a side salad with low-calorie dressing. 4. Drink Responsibly One large 32-ounce soda has as much as 425 calories and 26 teaspoons of sugar. This is like having a whole extra meal. A small shake can have as much as 360 calories and 10 grams of fat. Order water, unsweetened ice tea or low-fat milk instead. Try this: fill your cup 3/4 full with water, and then add a splash of lemonade for a refreshing, lower calorie drink. 5. Super Size BUT Share If you want to take advantage of the additional value of super sized meals, consider sharing it with someone else. Larger-sized meals and sandwiches come with additional calories, fat and sodium. Other Healthy Choices  • Chili, with or without rice and/or plain baked potato. • Baked potatoes - just don't load them with sour cream, butter or cheese. Ask for these on the side and just use a little. • Fruit cups. • Wraps or pitas with turkey, roast beef or ham. Add extra lettuce, tomatoes or other veggies, and skip dressings, mayo and sauces. • Ask for nutrition facts information. These are often posted in the store, in a brochure, or on the restaurant's website.

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Things to remember: Cut back on foods that have partially hydrogenated vegetable oil. This will reduce trans fat in your diet. Increase the amount of fiber in your diet by including foods such as oatmeal, beans, peas, whole-wheat products, and fruits and vegetables with skin. Try to avoid High Fructose Corn Syrup, and instead eat more foods which are sweet naturally such as fruits, honey, or certain vegetables.

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How to Control Portion Size Eating the right foods can help you stay at a healthy weight and keep you from getting sick. But too much of any kind of food, no matter how healthy, can make you gain weight. So exactly how much should you eat in a day? Here are some examples of healthy portion sizes: Breakfast:

Cup of milk Banana 1 egg 2 slices of toast

Lunch:

Sandwich Handful of grapes 1 cup of juice

Snack:

Dinner:

1 apple Handful of pretzels

1 cup of pasta 1/4 lb meat or less Side salad

Some healthy portion suggestions: Try to eat less than a half a pound of meat per day. If you know you’re going to have a quarter pound burger at dinner, skip the meat at lunch! If you make a sandwich, limit the meat to 2 slices and the cheese to 1 slice. Instead of eating chips straight out of the bag, take out a handful and put them in a small bowl, and then put the bag away. Know how much you are eating! A balanced meal includes carbohydrates (bread, pasta, or rice), protein (meat, cheese, or beans), and a fruit or vegetable. Try to have all three of these groups in each meal.

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Healthy drink choices

 Try to drink 6-8 glasses of water a day.  Limit sodas such as Coke, Pepsi, and Mountain Dew. Choose diet soda over regular.  If you drink whole milk, try switching to 2% or skim milk. Young children and the elderly should try to drink 2-3 cups of milk per day.  In a cafeteria or fast food restaurant, choose the smallest size drink possible if you are getting a soda or another sugary beverage. Limit refills, too!  Look for fruit juices that are 100% juice and low in sugar (fewer than 12 grams per serving). Choose drinks that say “no sugar added” when possible.  Limit alcohol to 1-2 drinks per day. Pregnant women, individuals on certain medications, and people with liver problems should not drink alcohol.

BREAKFAST w

S Start each day the

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IN THIS SECTION: Yogurt Parfait

Easy Veggie Omelet

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-1 1/3 cups rolled oats Easy -1 apple or pear Apple -3 cups apple juice Oatmeal -1/4 cup raisins -1/4 tsp cinnamon -Milk

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meal of the day!

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Vanilla Yogurt French Toast

Baked - 3 cups rolled oats Oatmeal - 2 eggs - 1 cup applesauce

REMEMBER: Breakfast is the most important meal of the day!

- 1 cup skim milk - 2 tsp baking powder - 1tbsp canola oil - 1 tsp cinnamon

-6 slices bread -2 eggs -½ cup vanilla yogurt -6 tbsp vanilla yogurt -¼ cup milk -1 tsp vanilla extract -1/4 tsp ground cinnamon

Vanilla -3/4 cup wheat flour Pancakes -1/4 cup all-purpose flour -2 large eggs -2 tbsp sugar -1 tsp baking powder -1/2 tsp baking soda -1/4 tsp salt -1/2 cup vanilla yogurt -1 tbsp canola oil -1/2 tsp vanilla extract -1/2 cup water

Breakfast is the most important

t

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-2 eggs -1 tbsp sour cream -1/4 cup jack cheese -1/8 cup salsa -1 tsp oil -salt & garlic powder

Mexican -2 eggs Omelet -1 tbsp sour cream -1/4 cup jack cheese -1/8 cup salsa -1 tsp oil -salt & garlic powder

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- 1/3 cup bran cereal - ¾ cup sliced peaches

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- 1 cup low-fat yogurt

OneEyed Jack

-1 slice bread -1 egg -1 tsp butter -1 tsp oil

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Breakfast

 Select fat-free, 1%, or low-fat dairy products.  Eggs are a great source of affordable protein. Try incorporating eggs into breakfast or stir-frying them with vegetables. Eggs also have a lot of cholesterol, so limit to 2 eggs/day.  Bananas are a convenient source of fiber, potassium, and vitamins. Bananas are great to eat as a snack or over cereal in the morning.  Stay away from very sugary cereals. Stick with whole-grain cereals, which are generally higher in fiber.  Beware of foods such as muffins or bagels, which can be deceptively high in calories, most of which come from sugars or non-whole-wheat bread sources.

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Yogurt Parfait Takes: 5 minutes

$1.19/serving

For: 1 serving

Ingredients:

Directions:

1 cup low-fat vanilla yogurt 1/3 cup bran cereal

1. In a large glass, layer half of the yogurt, half of the bran cereal, and half of the fruit.

1 peach, sliced (or another seasonal fruit)

2. Repeat the layers.

Low-fat Low-Cholesterol

Nutritional analysis per serving (% daily for 2000 Cal): 311.4 Calories (16%), 14.03g protein (28%), 3.69g fat (6%), 59.63g carbohydrates (20%), 4.05g fiber (16%), 423.35mg calcium (42%), 5.6mg iron (31%), 280.8mg sodium (12%), 784.3mg potassium (22%), 570.45 vitamin A (11%), 9.71mg vitamin C (16%), 2.01g saturated fat (10%), 12mg cholesterol (4%)

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Breakfast Veggie Omelet Takes: 15 minutes

$1.65/serving

For: 1 serving

Ingredients: 2 eggs, beaten

Directions: 1. Coat skillet with oil.

1 teaspoon canola oil

2. Pour beaten eggs onto skillet until they coat the bottom.

¼ cup fat-free or reduced fat shredded mozzarella or cheddar cheese

3. Add cheese and vegetables.

¼ cup mushrooms or another chopped vegetable of your choice (tomato, bell pepper, onion)

4. When the egg starts to cook through, fold one half of the omelet over. 5. Cook until both sides of the omelet are firm.

Nutritional analysis per serving (% daily for 2000 Cal): 290.1 Calories (15%), 19.8g protein (40%), 21.96g fat (34%), 3.17g carbohydrates (1%), 0.86g fiber (3%), 239.6mg calcium (24%), 2.08mg iron (12%), 477.1mg sodium (20%), 276.8mg potassium (8%), 1072.1 vitamin A (21%), 1.56mg vitamin C (3%), 6.34g saturated fat (32%), 424.4mg cholesterol (141%)

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Mexican Omelet Takes: 15 minutes

$0.65/serving

For: 1 serving

Ingredients:

Directions:

2 eggs, beaten

1. Heat oil in a frying pan over medium heat.

¼ cup reduced fat shredded jack cheese (can substitute another type of cheese) 1 tablespoon salsa (can replace with ½ chopped roma tomato) 1 teaspoon oil Pinch of salt and pepper ½ a jalapeno pepper, chopped (optional)

2. Beat 2 eggs in a small bowl, and add a pinch of salt and pepper. 3. Pour egg mixture into pan and turn heat to low. Let egg cook until the egg is set, then flip over. 4. Place cheese, salsa, and jalapeno pepper on half the omelet. 5. Fold over top to melt the cheese. Make sure both sides of the omelet are fully cooked before serving.

Nutritional analysis per serving (% daily for 2000 Cal): 280.1 Calories (14%) 19.94g protein (1%), 21.24g fat (1%), 2.1g carbohydrates (0%), 0.3g fiber (0%), 252.42mg calcium (13%), 1.2mg iron (0%), 462.9mg sodium (23%), 171.56mg potassium (9%), 964.84 vitamin A (48%), 0mg vitamin C (0%), 7.645g saturated fat (0%), 444.24mg cholesterol (22%)

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Baked Oatmeal Takes: 40 minutes

$0.3 /serving

For: 8 servings

Ingredients:

Directions:

1 tablespoon canola oil

1. In a large bowl, stir together oil, apple sauce, and eggs.

1 cup sweetened applesauce 2 eggs 3 cups uncooked rolled oats

Low-Sodium

2. Add dry ingredients and milk. Mix well.

2 teaspoons baking powder 

3. Coat the bottom and sides of a 9 by 13 baking pan with oil.

1 teaspoon cinnamon 

4. Spoon oatmeal mixture into pan.

1 cup skim milk

5. Bake uncovered at 350 F for 30 minutes.


Apple Snapple Oatmeal Takes: 10 minutes For: 4 servings

$0.47/serving

Ingredients:

Directions:

1 medium apple or pear, chopped

1. In a saucepan, add the chopped apple or pear, apple juice, oats, raisins, and cinnamon. Mix together.

3 cups apple juice 1 and ½ cups regular rolled oats ¼ teaspoon cinnamon ¼ cup raisins

2. Put the pan on the stove and turn to medium high heat. Cook until just bubbly.

Low-fat Low-Sodium Low-Cholesterol

3. Turn the burner to low and simmer uncovered for 5 minutes, stirring now and then. 4. Turn off the burner, remove saucepan, and serve.


Vanilla Yogurt French Toast Takes: 15 minutes

$0.42/serving

For: 3 servings

Ingredients:

Directions:

6 slices of bread, preferably whole wheat

1. In a medium bowl, beat together eggs, yogurt, milk, salt, cinnamon, and vanilla extract.

½ cup low-fat vanilla yogurt ¼ cup skim milk ¼ teaspoon ground cinnamon 2 eggs Pinch of salt 1 teaspoon vanilla extract (optional)

2. Heat oil in a skillet on medium heat. 3. Dip a slice of toast fully into the egg mixture, making sure to cover both sides. 4. Place the egg-covered toast in skillet and cook on both sides until golden brown.


One-eyed Jack Takes: 5 minutes

$0.18/serving

For: 1 serving

Ingredients:

Directions:

Butter (1 thin slice) or canola oil (1tsp)

1. Tear a small circle in the center of a slice of bread (eat the bread from the center of the circle).

1 egg 1 slice of wheat toast

2. Lightly butter both sides of the bread (or coat a frying pan with 1 teaspoon of oil). 3. Place the bread on the frying pan and turn heat to medium. Crack 1 egg into the slice of bread so that the yolk falls into the hole in the center of the slice. 4. Let cook for about 1-2 minutes, then flip and cook for another few minutes (until egg is firm). Make that the egg on both sides of the toast is fully cooked before serving.

Nutritional analysis per serving (% daily for 2000 Cal): 187.03 Calories (9%), 8.56g protein (0%), 11.84g fat (1%), 12.13g carbohydrates (1%), 1.73g fiber (0%), 43.98mg calcium (2%), 1.55mg iron (0%), 332.38mg sodium (17%), 123.89mg potassium (6%), 538.76 vitamin A (27%), 0mg vitamin C (0%), 4.63g saturated fat (0%), 217.45mg cholesterol (11%)

Soups, Salads, & Sandwiches IN THIS SECTION:

Healthier options for

Lentil Soup

- 3 quarts chicken broth - 1 large onion - 2 large carrots

lunch, dinner, &

- 2 large potatoes -1/2 lb spinach

everything in between 

- 2 large celery stalks - 2 cups chicken broth

- 2 ½ tsp oregano - 2 tbsp canola oil

- 6 cups broccoli

Creamy - ½ onion Broccoli - 1 carrot Soup

- 1 celery stalk - 1 clove garlic - 2 cups skim milk - 1 can white beans

- ground pepper

Three Bean - 1 can chickpeas Salad

- 1 can kidney beans - 2 celery stalks - ½ onion - 3 tbsp lemon juice - 2 tbsp lemon juice - salt and pepper

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REMEMBER: Having a nutritious lunch helps you stay alert and productive throughout the day!

Fresh Chef Salad

- 1 head romaine lettuce - 2 cup cucumber - 1 large tomato - 4 hard-boiled eggs

Tuna Salad Sandw ich

- 2 slices bread

- 1 small can black olives

- 1 can tuna

- 1 cup shredded cheese

- 2 tbsp celery

- ½ low-fat dressing

- 1/8 cup mayonnaise

3S: Soup & Salad & Sandwich

 Beans are low in fat, packed with fiber, and contain important minerals such as calcium and potassium. Try to mix beans into salads, stir fries, soups and chilis.  Instead of high-fat, high-sodium potato chips, try snacking on cut raw vegetables, a handful of nuts, or fruits.  Choose lighter, broth-based soups (such as minestrone or vegetable soup), instead of creambased soups (such as cheddar soups or cream of chicken).  Canned tuna is a great way to get protein and vitamin D while still being low in both calories and fat. Try making a light tuna salad with olive oil and chopped celery, or adding tuna to salads.  When making salads, choose leafy vegetables that pack a nutritional punch. Instead of iceberg lettuce, try romaine lettuce or spinach leaves.  Try to avoid too much fatty salad dressing. If you must use dressing, choose a low-fat or non-fat dressing.

Lentil Soup

$0.62 /serving

Takes: 30 minutes For: 8 servings

Ingredients: 1 large onion, chopped 2 large carrots, chopped 2 large potatoes, chopped 2 large celery stalks, chopped 2 cups dry lentils 3 quarts chicken broth ½ pound baby spinach leaves 2 tablespoons canola oil 2 ½ teaspoons of oregano

Directions: 1. Heat oil in large pot over medium-high heat. 2. Add onion, carrots, celery, and oregano to pot; cook until onion is clear and vegetables begin to soften, stirring often, 7 to 8 minutes. 3. Add lentils and mix. 4. Add 3 quarts of broth. Bring to boil; reduce heat to medium and simmer until lentils are tender, stirring occasionally and adding more broth by 1/4 cupfuls if soup is too thick, 20 minutes.


6. Simmer until vegetables are tender and flavors blend, 10 to 12 minutes. Season to taste with salt and pepper. 7. Stir in spinach. Cook until spinach is wilted, about 3 minutes.

Nutritional analysis per serving (% daily for 2000 Cal): 223.8 Calories (11%), 15.09g protein (30%), 6.14g fat (9%), 28.34g carbohydrates (9%), 6.17g fiber (25%), 105.9mg calcium (11%), 7.40mg iron (41%), 1228mg sodium (51%), 1050mg potassium (30%), 14.725 vitamin A (162%), 14.725mg vitamin C (25%), 0.921g saturated fat (5%), 0mg cholesterol (0%)

Creamy Broccoli Soup Takes: 40 minutes

$2.06 /serving

For: 4 servings

Ingredients:

Directions:

½ onion, chopped

1. In a large soup pot, combine onion, carrot, celery, garlic, and chicken broth. Bring to a boil.

Low-fat

2. Add the broccoli, cover the pot, and cook for 5 to 10 minutes or until broccoli is tender.

Low-Cholesterol

1 carrot, chopped 1 celery stalk, chopped 1 clove garlic, minced 6 cups fresh broccoli, chopped OR 2 packages (10 ounces) of frozen broccoli

3. Allow the soup to cool to a low simmer and add skim milk and stir until mixed.

2 cups chicken broth (low sodium, if possible) 2 cups skim milk Ground black pepper to taste


Fall Vegetable Chili Takes: 30 minutes

$1.91/serving

For: 4 servings

Ingredients: 1 tablespoon canola oil 2 carrots, chopped 2 potatoes, chopped 1 onion, chopped 2 cans red kidney beans, rinsed and drained

Low-Cholesterol Low-fat

4 teaspoons chili powder 1 can (28-ounce) whole tomatoes in juice 1/4 cup cilantro, chopped (optional)

Nutritional analysis per serving (% daily for 2000 Cal): 353.8 Calories (6%), 15.67g protein (23%), 5.03g fat (2%), 65.8g carbohydrates (6%), 15.78g fiber (22%), 177.88mg calcium (25%), 11.77mg iron (8%), 981.3mg sodium (22%), 1594.7mg potassium (20%), 14411 vitamin A (177%), 42.56mg vitamin C (101%), 0.467g saturated fat (2%), 0mg cholesterol (1%)

Directions: 1. In a pot, heat olive oil on medium-high until hot. 2. Add carrots, potatoes, and chopped onion, and cook 6 to 8 minutes or until all the vegetables are tender. Stir occasionally. 3. Meanwhile, on large plate, use a fork or potato masher to mash 1 cup drained beans. 4. Stir chili powder into vegetables in saucepot and cook 1 minute while stirring. 5. Add tomatoes with their juice, whole. Add mashed beans and 2 cups water. heat to boiling on high, breaking up tomatoes with side of spoon. 6. Reduce heat to medium and cook, uncovered,10 minutes, stirring occasionally. Stir in cilantro to serve.

Three Bean Salad Takes: 10 minutes

$1.20/serving

For: 6 servings

Ingredients:

Directions:

1 can white beans, rinsed and drained

1. In large bowl, combine all ingredients.

1 can chickpeas, rinsed and drained

2. Mix well.

1 can kidney beans, rinsed and drained


2 celery stalks, finely chopped 1/2 red onion, chopped 3 tablespoons lemon juice 2 tablespoons canola oil Salt and pepper to taste


Easy Bean Dip Takes: 10 minutes

$0.73/serving

For: 4 servings

Ingredients:

Directions:

1 can refried beans 1 large or two small tomatoes, chopped

1. Add ingredients in layers: 1 layer refried beans, 1 layer tomato, and jalapeno peppers.

1 cup shredded low fat cheddar cheese

2. Sprinkle cheese on top.

1 jalapeno pepper, chopped (optional)

Low-Cholesterol

Optional: heat in microwave until cheese melts slightly. 3. Serve with low-sodium tortilla chips or your favorite vegetables.


Simple Salad Takes: 10 minutes

$0.83/serving

For: 4 servings

Ingredients:

Directions:

1/2 head of romaine lettuce

1. Wash lettuce and tear into 3-4 inch sized pieces.

2 large or 4 tomatoes, sliced into wedges 1 carrot, shredded or sliced 1 small cucumber, sliced Pinch of salt

2. Combine in a bowl with tomato wedges, carrots, and cucumber.


3. Mix well and serve with dressing.

1/2 cup fat free ranch dressing (or another low fat dressing of your choice) Pinch of pepper (optional)

Nutritional analysis per serving (% daily for 2000 Cal): 81.09 Calories (4.05%), 3.32g protein (6.64%), 3.13g fat (4.8%), 12.96g carbohydrates (4.3%), 5.29g fiber (21.2%), 69mg calcium (6.9%), 0.819mg iron (4.5%), 30.1mg sodium (1.2%), 334.5mg potassium (9.6%), 8652.77 vitamin A (173%), 59.00mg vitamin C (9.8%), 0.225g saturated fat (1.1%), 0mg cholesterol (0%)

Fresh Chef Salad Takes: 15 minutes

$1.53/serving

For: 4 servings

Ingredients:

Directions:

1 head romaine lettuce

Arrange all ingredients in a bowl.

2 cups cucumber, sliced 1 large or two small tomatoes, sliced 4 hard-boiled eggs, sliced 1 small can black olives, rinsed and drained (optional)

1. Wash lettuce and tear into 3-4 inch sized pieces. 2. Combine in a bowl with other ingredients. 3. Mix well and serve.

1 cup low-fat or nonfat shredded cheddar cheese 1/2 cup fat free ranch dressing (or another low fat dressing of your choice)


Waldorf Salad Takes: 20 minutes

$1.41/serving

For: 6 servings

Ingredients: ¼ cup nonfat plain yogurt 3 tablespoons lemon juice 2 apples, chopped into 1-inch slices 1 orange, peeled and separated into slices

Directions: 1. Mix yogurt, lemon juice, and salt together in a bowl. 2. Then, add the chopped apples, orange slices, chopped celery, and raisins.

Low-Cholesterol Low-Sodium

3. Mix well and leave in the refrigerator for at least 10 minutes. Serve cool.

2 stalks celery, chopped 1/3 cup golden raisins Pinch of salt


Sandwiches are an easy way to pack a lunch or a heavier afternoon snack. Sandwiches are very convenient, and can also make for healthy, filling meals. Here are some ideas on how to make a healthier sandwich: Bread: Try to use whole-grain bread whenever possible. Whole-grain bread has many nutrients that white bread does not, and it contains much more fiber. To make the switch easier, try starting with one slice of white bread and one slice of whole wheat bread. Also remember that you don’t have to use bread for every sandwich; sandwiches using tortillas or pitas are a fun and healthy alternative. Go for whole grain tortillas or pitas when possible. Spread: Spreads such as mayo and dressing should be used in moderation since they are usually high in fat, sugars, and sodium. If you do use a spread, consider low-fat or non-fat mayonnaise, or yellow or Dijon mustard. Remember to use small portions of spreads. If you have time, you can create your own spread by mashing up avocado and mixing it with any herbs you have available. Hummus also makes a healthy and delicious spread when used in moderation.

Fillings: Sandwiches are a great place to add some extra vegetable servings in order to pack in vitamins, minerals, fiber, and other nutrients. A leaf of romaine lettuce and a slice of tomato is a great way to top any sandwich. Sliced cucumber, bell peppers, onions, or any other vegetable can work just as well. If you have time, you can consider adding some grilled or cooked vegetables such as zucchini or yellow squash. Many sandwiches also include meats and cheeses. Try to stick to low-fat or non-fat meats and cheeses, and try not to use more than 1 slice of cheese or two slices of meat. Turkey breast, ham, roast beef, and sliced chicken breast are all great sources of protein and other nutrients. Think about skipping the cheese or using low-fat or nonfat cheese. Sandwich fillings don’t always have to be deli meats; prepared salads are also a healthful and tasty way to fill a sandwich. A tuna salad made with water-packed tuna, light mayonnaise, and some diced vegetables or fruits are a very healthy way to enjoy a sandwich. Also consider chicken salad (made with low-fat chicken). Alternatives: For a lighter snack, consider making sandwiches that use peanut butter. Peanut butter is a great way to get vitamins and minerals, but be careful not to use too much, since peanut butter is high in fat. Instead of jelly, consider using fresh fruit such as sliced banana. If you remember to follow these guidelines, you can make an easy and healthy meal anytime.

Vegetarian Sides Have a little green on the side 

IN THIS SECTION: Easy Bean Dip

-1 can beans -1 cup tomatoes -1 cup romaine -1 cup cheese

-1 pkg okra Okra -1 tbsp oil with -1/4 cup onion Tomato -1 clove garlic Sauce -2 tomatoes -1 tbsp lemon juice -Salt & pepper Baked Eggplant with Tomatoes

-1 eggplant -1 can tomatoes -1/4 tsp rosemary -1/4 tsp garlic salt -2 tbsps Parmesan -1/4 cup mozzarella

-1 tbsp oil Garlic Sauteed -10 oz pkg broccoli Broccoli -2 cloves garlic

Sauteed Green beans

+ REMEMBER: Most adults need at least 5 servings of vegetables each day!

-1 pkg green beans -1 tbsp oil -1 clove garlic -½ onion -1 tsp salt -½ teaspoon sugar -Black pepper

Quick & Easy Rice & Beans

-1 can black beans -1 cup white rice -1 jar salsa -1 tomato -1/2 cup corn kernels

Baked Sweet Potato

-1 sweet potato -brown sugar to taste -1 tsp brown sugar

-6 avocados Guacamole -3 tbsp lemon juice with Basil & -1/2 cup basil Onions -1/2 onion -1 tsp salt

Honey Glazed Carrot

Cornbread

-1/2 cup apricot jam -1 tbsp honey -1 tbsp butter -2 carrots -1 cup unbleached flour -1 cup cornmeal -1/4 cup sugar -1 teaspoon baking soda -1/2 teaspoon salt -1 cup plain nonfat yogurt -2 eggs, beaten

Sides

 Brown rice is a great staple food that is only a little more expensive than white rice. Brown rice has more has essential minerals such as magnesium and zinc, and over three times the amount of fiber found in white rice.  Whole carrots are a great way to add fiber, potassium, and vitamins to your diet. Try shredding them and adding them to sandwiches, or put them in a soup or stew.  Sweet potatoes taste great and have a lot of important nutrients. Try slicing them into thin slices and baking your own sweet potato chips in your oven.  Buy frozen fruits or vegetables - they are often cheaper and can even have more nutrients than fresh produce that has been sitting for a while in a store.

Okra with Tomato Sauce Takes: 30 minutes

$0.55/serving

For: 6 servings

Ingredients:

Directions:

1 package frozen okra

1. Heat 2 tablespoons oil in saucepan over medium-high heat.

1 tablespoon canola oil 1/4 cup onion, chopped 1 clove garlic, minced 2 tomatoes, chopped 1 tablespoon lemon juice Salt and pepper to taste

Low-Sodium Low-Cholesterol

2. Defrost okra in microwave according to directions on box. 3. Sauté okra, onion, garlic, and tomatoes. 4. Add lemon juice, salt, and pepper. Let the liquid simmer down, then serve.


Baked Eggplant with Tomatoes Takes: 30 minutes

$1.49/serving

For: 4 servings

Ingredients:

Directions:

1 medium eggplant

1. Preheat oven to 375 F.

1 large or two small tomatoes, diced

2. Slice eggplant into ½ inch slices. Cook in boiling water for about 5 to 8 minutes, or just until tender.

1/4 teaspoon garlic salt 1/4 cup shredded low fat mozzarella cheese 1/4 teaspoon thyme, rosemary, or oregano (optional)

Low-Cholesterol

3. Drain. 4. Combine tomatoes, thyme, and garlic salt. 5. In a casserole dish, layer eggplant, half of the tomato mixture, and half of the grated cheese. 6. Repeat layers, ending with cheese on top. 7. Bake 20 minutes at 375 F.


Garlic Sautéed Broccoli Takes: 15 minutes

$0.69/serving

For: 4 servings

Ingredients:

Directions:

1 tablespoon canola oil

1. Heat oil in skillet on medium high heat

1 10 ounce package frozen broccoli spears

2. Toss broccoli and garlic in skillet over medium heat. Cook until tender.

2 cloves garlic, minced



Sautéed Green Beans Takes: 15 minutes

$0.33/serving

For: 4 servings

Ingredients:

Directions:

1 package frozen cut green beans

1. Defrost green beans according to directions on box.

1 tablespoon oil 1 clove garlic, minced ½ onion, chopped 1 teaspoon salt ½ teaspoon sugar

Low-Cholesterol

2. In skillet, heat oil on medium-high heat. 3. Add onion, garlic, salt and sugar. Cook for 1-2 minutes. 4. Add green beans, and cook until tender.

Black pepper to taste


Quick & Easy Rice & Bean Takes: 5 minutes

$0.49/serving

For: 4 servings

Ingredients:

Directions:

1 can (16 ounces) black beans

1. Drain and rinse the black beans.

1 cup white rice, cooked

2. Combine salsa, beans, and cooked rice* (see appendix) in a microwave-safe bowl.

1/2 cup salsa 1/2 cup frozen or canned corn kernels

Low-Cholesterol

3. Microwave on high for 2 minutes or until warm throughout.

Nutritional analysis per serving (% daily for 2000 Cal): 183.58 Calories (9%), 8.287g protein (17%), 0.285g fat (0%), 37.17g carbohydrates (12%), 6.67g fiber (27%), 54.04mg calcium (5%), 1.725mg iron (10%), 205.085mg sodium (9%), 264.46mg potassium (8%), 9.975 vitamin A (0%), 0mg vitamin C (0%), 0.0575g saturated fat (0%), 0mg cholesterol (0%)

Baked Sweet Potato Takes: 40 minutes

$0.40/serving

For: 2 servings

Ingredients:

Directions:

1 sweet potato

1. Wrap sweet potato in aluminum foil, leaving a slit open on top. Put on baking sheet.

1 teaspoon brown sugar


2. Bake for 40-60 minutes at 400 degrees F. 3. Sprinkle brown sugar on top.


Guacamole with Basil and Onions Takes: 10 minutes

$1.03/serving

For: 8 servings

Ingredients:

Directions:

6 medium avocados, halved, pitted, and peeled

1. Place avocados in large bowl and add lemon juice.

3 tablespoons lemon juice 1/2 cup chopped basil

2. Crush avocados with a fork or potato masher.

1/2 onion, chopped finely

3. Mix in 1/2 cup chopped basil.

1 teaspoon salt

4. Season to taste with salt and pepper.

Low-Cholesterol

Cut raw vegetables or toasted bread, to dip


Southwest Rice and Corn Salad with Lemon Dressing Takes: 20 minutes

$0.94/serving

For: 4 servings

Ingredients:

Directions:

1 cup white rice

1. Cook rice (see appendix). Drain and rinse in cold water.

Low-Sodium

1 can corn 1 can black beans 1/2 cup green onions, sliced thinly 1/4 cup lemon juice 1 tablespoon oil 1/2 cup chopped cilantro

2. Meanwhile, whisk lemon juice and 2 tablespoons oil in small bowl. Season dressing with salt and pepper.

Low-Cholesterol

3. Rinse and drain the canned corn and black beans and put in bowl. Mix in lemon juice mixture, and then mix in the rice, green onions, and cilantro. 4. Season with salt and pepper if needed.


Apricot Honey Glazed Carrots Takes: 15 minutes

$0.84/serving

For: 4 servings

Ingredients:

Directions:

1/2 cup apricot jam

1. Combine apricot jam, honey, and butter in a bowl. Mix until smooth.

1 tablespoon honey 1 tablespoon butter 2 carrots cut into small 2-3 inch pieces

2. Cook carrots in boiling water for 10 minutes or until tender. Drain. 3. Put carrots and jam mix in pan/pot, and cook over low heat for 5 minutes.



Crispy Baked Chicken

Vegetable Quesadilla

Entrees

Bow Tie Pasta with Veggies

Spanish Style Brown Rice

 Remove all skin from poultry before eating. Choose white meats when eating poultry, and grill, bake or broil them instead of frying.  The leanest beef cuts usually include sirloin, chuck, loin, and round. The leanest pork cuts include tenderloin or loin chops.  Try to cut back on processed meats such as bologna; these are usually high in saturated fat and sodium.  Try to eat more servings of fish instead of red meats; fish is generally low in saturated fat, and contains omega-3 fatty acids which may help prevent heart disease.  Prepare fish by baking, broiling, grilling, or boiling, instead of breading/frying.  Try to prepare food with little or no added salt. When buying prepared products such as tomato sauces, compare the amount of sodium in similar products and choose the ones with the least sodium. When working with canned foods such as beans or tuna, rinse the food before preparing to remove some of the sodium.  Remember to eat in moderation - combine meat entrees with healthy sides.

Cornbread

$0.43/serving

Takes: 35 minutes

Directions:

For: 6 servings

1. Preheat oven to 400 degrees F.

Ingredients:

2. Lightly grease an 8x8 inch baking pan.

1 cup unbleached flour 1 cup cornmeal 1/4 cup sugar 1 teaspoon baking soda 1/2 teaspoon salt 1 cup plain nonfat yogurt 2 eggs, beaten

3. In large bowl, mix flour, cornmeal, sugar, baking soda, and salt.

Low-fat

4. Stir in yogurt and eggs. Do not over mix, stir only until well-blended. 5. Pour batter into prepared pan. 6. Bake in preheated oven for 20-25 minutes. 7. Serve warm with a small amount of honey.


Chicken and Honey Mustard Dip Takes: 25 minutes

$1.83/serving

For: 4 servings

Ingredients: 4 skinless, boneless chicken breasts, cut into 3 strips each  1/4 cup skim milk  1/4 cup plain flour 1/2 cup honey 1/4 cup Dijon mustard 1/4 teaspoon salt

Low-fat

1/4 teaspoon black pepper 2 tablespoons canola oil

Low-Sodium


Directions: 1. In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. 2. In a small bowl, mix together the flour, salt and pepper. 3. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess. 4. In a large, nonstick frying pan, heat the canola oil over medium-high heat. 5. Place the chicken strips in an even layer in the pan. 6. Sauté, turning once on each side until golden brown, about 2 minutes. 7. Remove and place on paper towels to drain. 8. To make the dipping sauce, combine the honey and Dijon mustard in a small bowl. Stir to mix evenly.

Baked Macaroni Takes: 30 minutes

$0.65/serving

For: 6 servings

Ingredients: 1/2 pound extra-lean ground beef  1 small onion, diced 1 box (7 ounces) whole-wheat elbow macaroni  1 jar (15 ounces) reduced-sodium spaghetti sauce 1 cup part skim mozzarella


Directions: 1. Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray or oil 2. In a nonstick frying pan, cook ground beef and onion until the meat is browned and the onion is clear. Drain well. 3. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender, 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. 4. Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix evenly. Spoon the mixture into the prepared baking dish. Top with mozzarella cheese. 5. Bake until bubbly, about 25 to 35 minutes.

Lemon Butter Fish Filets Takes: 20 minutes

$2.45/serving

For: 4 servings

Ingredients:

Directions:

1 tablespoon lemon juice

1. In small bowl, combine lemon juice, oil, and garlic.

Low-Sodium

1 tablespoon oil 2 cloves garlic, minced 1 teaspoon butter 1 pound fish fillets

2. Heat a skillet over medium heat, and melt butter in it. 3. Pat fish fillets dry, and place them in the skillet. 4. Brush lemon-oil mixture over the fish. 5. Cook fish for 5-10 minutes (or more) on each side, until the fish flakes easily with a fork.

Nutritional analysis per serving (% daily for 2000 Cal): 189.3 Calories (9%), 17.8g protein (36%), 12.4g fat (19%), 0.8g carbohydrates (0%), 0g fiber (0%), 13.3mg calcium (1%), 0.6mg iron (3%), 64.0mg sodium (3%), 350.0mg potassium (10%), 71.0 vitamin A (1%), 2.9mg vitamin C (5%), 2.7g saturated fat (13%), 54.3mg cholesterol (18%)

Catfish Stew Takes: 25 minutes

$2.40/serving

For: 4 servings

Ingredients:

Directions:

2 medium potatoes, chopped

1. In large pot, combine potatoes, tomatoes, onion, water, and garlic.

2 tomatoes, chopped 1 onion, chopped 2 cups water 2 cloves garlic, minced 1 pound catfish filets 1 1/2 tablespoons Old Bay seasoning 2 cups brown rice, cooked

Low-fat

2. Bring to boil and reduce heat. Cook covered over medium-low heat for 15 minutes, stirring occasionally. 3 Meanwhile, cut filets into 2-inch lengths. Coat with Old Bay seasoning. 4. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork. 5. Serve over rice.


Tasty Pork Chops with Rice Takes: 60 minutes

$3.81/serving

For: 6 servings

Ingredients:

Directions:

6 pork chops (trim the fat)

1. In large skillet, brown pork chops in steak sauce.

1/2 cup steak sauce (Heinz 57, etc.) 1 can low-sodium, low-fat cream of chicken soup

2. In bowl, mix cream of chicken soup, tomato sauce, and uncooked rice.

2 cups water

3. Remove pork chops from skillet and set them aside. Turn heat down to low, and pour rice and sauce mixture into the skillet.

3/4 cup uncooked rice

4. Place pork chops back in the skillet.

4 ounces low-sodium tomato sauce

5. Cover skillet with lid, and simmer on low heat for 45 minutes. 6. Add water to the mixture as needed to keep it from drying out. Nutritional analysis per serving (% daily for 2000 Cal): 289.3 Calories (14%), 21.7g protein (43%), 15.5g fat (24%), 15.0g carbohydrates (5%), 0.6g fiber (3%), 17.8mg calcium (2%), 1.5mg iron (8%), 558.2mg sodium (23%), 575.5mg potassium (16%), 487.7 vitamin A (10%), 5.8mg vitamin C (10%), 5.3g saturated fat (27%), 62.2mg cholesterol (21%)

Crispy Baked Chicken Takes: 45 minutes

$0.96/serving

For: 4 servings

Ingredients:

Directions:

2 boneless, skinless chicken breasts, cut into serving pieces

1. Dip chicken in milk.

1 cup skim milk 1 cup crushed corn flakes 1 teaspoon rosemary Black pepper to taste

2. Mix corn flake crumbs with rosemary and pepper, and roll chicken in spice mix.

Low-fat

3. Let the chicken stand briefly so that the coating will stick. 4. Place chicken in a lightly oiled baking pan. 5. Bake at 400 degrees for 45 minutes.


Spaghetti with Meat Sauce Takes: 50 minutes

$1.61/serving

For: 6 servings

Ingredients:

Directions:

1 pound ground turkey

1. Heat oil in skillet. Add turkey and cook, stirring occasionally. Drain and get rid of fat.

1 can (28 ounces) tomatoes 1 cup green bell pepper, chopped 1 cup onion, chopped 2 cloves garlic, minced 1 teaspoon oregano 1 teaspoon black pepper 1 box spaghetti 1 teaspoon canola oil

Low-fat

3. Stir in tomatoes with juice, bell pepper, onion, garlic, oregano, and pepper. 4. Bring to boil. Reduce heat and simmer covered for 15 minutes, stirring occasionally. 5. Remove cover and simmer for additional 15 minutes. 6 Meanwhile, cook spaghetti in unsalted water. Drain water when spaghetti is fully cooked. 7. Serve sauce over spaghetti.


Jambalaya Takes: 75 minutes

$1.26/serving

For: 9 servings

Directions: Ingredients: 1 package low-fat sausage 2 boneless skinless chicken breasts 1 celery stalk, chopped

1. In a medium pan, brown sausage and chicken and remove. 2. Add all vegetables (except parsley) to the same pot, and let them cook down.

2 small onions, chopped 4 cloves of garlic, minced 1 bunch green onions, chopped 1 green bell pepper, chopped 3 tablespoons parsley 1 1/2 cup rice 3 cups water

3. As the veggies cook, scrape the bottom of the pan for bits of chicken and sausage. 4. Put the cooked meat back in the pot; add rice, water, and broth. Bring to a boil. 5. Cover, reduce heat, and let simmer. When rice finishes cooking, stir in parsley.

2 cans low-sodium vegetable broth Nutritional analysis per serving (% daily for 2000 Cal): 226.7 Calories (11%), 18.8g protein (38%), 10.6g fat (16%), 12.9g carbohydrates (4%), 0.7g fiber (3%), 37.1mg calcium (4%), 1.8mg iron (10%), 379.6mg sodium (16%), 305.8mg potassium (9%), 296.2 vitamin A (6%), 13.2mg vitamin C (22%), 3.8g saturated fat (19%), 53.1mg cholesterol (18%)

Tuna Salad Sandwich Takes: 5 minutes

$1.69/serving

For: 1 serving

Ingredients:

Directions:

2 slices whole wheat bread

1. Toast bread.

1 can chunk light tuna in water, rinsed and drained

2. In bowl, combine mayonnaise, tuna, and celery. Mix until even.

2 tablespoons celery, chopped finely

3. Spread the tuna mixture on one slice of bread, then top with other slice.

1/8 cup light mayonnaise


Rigatoni and Broccoli Takes: 20 minutes

$1/serving

For: 3 servings

Ingredients:

Directions:

½ a box rigatoni noodles 

1. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until tender, 10 to 12 minutes, or according to the package directions.

1 10 ounce package frozen broccoli 2 tablespoons parmesan cheese 

2. Drain the pasta.


2 teaspoons oil  2 medium (or three small) cloves of garlic, minced Ground black pepper, to taste

3. Microwave broccoli according to the directions on the packet. 4. In a large bowl, combine the cooked pasta and broccoli. 5. Toss with Parmesan cheese, oil, and garlic. 6. Season with pepper to taste. Serve immediately.


Rosemary-Lemon Grilled Chicken and Potato Wedges $2.05/serving Takes: 60 minutes For: 4 servings

Low-Sodium

Ingredients: ¼ cup oil 3 tablespoons fresh lemon juice 2 teaspoons rosemary 2 garlic cloves, chopped 1 ¼ pounds potato, cut into ½ -inch wedges 1 ¼ to 1 ½ pounds boneless, skinless chicken breast, cut into cutlets


Directions: 1. Stir ¼ cup oil, lemon juice, rosemary, and garlic in small bowl. 2. Season dressing with salt and pepper. 3. Place potatoes and chicken in bowl with dressing. 4. Cook potatoes and chicken on skillet over medium/high heat until done. 5. Divide chicken and potatoes among 4 plates. Drizzle with remaining dressing.

Chicken with Apple-Dijon Sauce Takes: 20 minutes

$2.11/serving

For: 4 servings

Ingredients:

Low-fat

4 skinless, boneless chicken-breast halves 1 tablespoon olive oil 2 apples, chopped 1 small onion, chopped 3/4 cup reduced-sodium chicken broth 2 tablespoons honey 1 tablespoons Dijon mustard 1/2 cup skim milk


Directions: 1. Place chicken-breast halves between 2 sheets of plastic wrap. With meat mallet or rolling pin, pound breasts to an even 1/2-inch thickness; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon ground black pepper. 2. In nonstick 12-inch skillet, heat oil over medium-high heat. 3. Add breasts and cook 6 to 7 minutes or until browned on both sides and chicken loses its pink color, turning over once. 4. Transfer breasts to a cooking pot. 5. While chicken is cooking, in bowl, combine apples and onions. 6. Microwave on High 3 to 4 minutes or until tender, stirring once. 7. Combine apples and onions in the pot with chicken and cook on medium high heat for 2 minutes. 8. Add chicken broth, honey, Dijon mustard, and 1/4 teaspoon salt. 9. Cook 2 minutes to reduce broth mixture slightly.

Spinach Lasagna Takes: 50 minutes

$0.80/serving

For: 12 servings

Ingredients: 26 ounce jar of pasta sauce 16 oz package low-fat ricotta cheese 10 ounce package frozen spinach 8 ounces low-fat mozzarella cheese 8 ounce package lasagna noodles ½ cup parmesan cheese (optional)

Directions: 1. Microwave the frozen spinach according to directions on the package.

Low-Cholesterol

2. Combine ricotta cheese, spinach, and parmesan cheese (optional) in a bowl and mix well. 3. Coat the bottom of a baking pan or casserole dish with a thin layer of pasta sauce. 4. Then, add a layer of lasagna noodles. Then, add a layer of the spinach-cheese mixture (half) and top with a layer of half the remaining pasta sauce. 5. Repeat with another layer each of lasagna noodles, spinach-cheese mixture, and pasta sauce. 6. Top with cheese and bake at 350 degrees for 30 minutes.

Nutritional analysis per serving (% daily for 2000 Cal): 380.6 Calories (19%), 21.8g protein (1%), 14.8g fat (1%), 41.9g carbohydrates (2%), 5.4g fiber (0%), 460.7mg calcium (23%), 1.4mg iron (0%), 763.0mg sodium (38%), 553.2mg potassium (28%), 4500 vitamin A (225%), 14.7mg vitamin C (1%), 6.6g saturated fat (0%), 31.3mg cholesterol (2%)

No Fuss Veggie Quesadilla Takes: 15 minutes

$1.35/serving

For: 1 serving

Ingredients:

Directions:

1 whole-wheat tortilla

1. Heat oil in a skillet over medium heat.

1 teaspoon oil 1/3 cup low-fat Mexican blend cheese 1/3 cup mushrooms, chopped 1/3 cup tomatoes, chopped Red pepper flakes, to taste

Low-Cholesterol

2. Sauté mushrooms and tomato in a skillet. Transfer to a small plate or bowl when done. 3. Place tortilla on skillet and sprinkle with cheese, mushrooms, and tomato. 4. Cook until cheese melts. 5. Fold tortilla in half; continue cooking an additional 1-2 minutes. 6. Sprinkle with red pepper flakes.

Nutritional analysis per serving (% daily for 2000 Cal): 317.7 Calories (16%), 12.2g protein (24%), 17.8g fat (27%), 28.8g carbohydrates (10%), 1.4g fiber (5%), 254.2 mg calcium (25%), 2.3mg iron (13%), 384.7mg sodium (16%), 556.8mg potassium (16%), 1521.9 vitamin A (30%), 18.8mg vitamin C (31%), 7.8g saturated fat (39%), 30.0mg cholesterol (10%)

Turkey Meatloaf Takes: 75 minutes For: 6 servings

Ingredients: 1 ½ pounds ground turkey 1 egg 1 teaspoon ground black pepper 1 cup soft bread crumbs 1/2 cup skim milk

$2.26/serving

Directions: 1. Preheat oven to 350 degrees F. Lightly grease an 8 ½ x 4 ½ inch loaf pan. 2. In a mixing bowl, combine the ground turkey, salt, egg, black pepper and bread crumbs. 3. Pour in milk, 3 tablespoons of the steak sauce, and mix in onion and bell pepper.

1/3 cup steak sauce (such as Heinz 57)

4. Place mixture into the prepared loaf pan and shape into a loaf.

1 onion, chopped

5. Brush top with remaining steak sauce.

1/2 cup green bell pepper, chopped

6. Bake in preheated oven for 1 hour, or until done. 7. Allow to stand 5 minutes before slicing.

Nutritional analysis per serving (% daily for 2000 Cal): 315.7 Calories (16%), 25.3g protein (51%), 11.7g fat (18%), 26.3g carbohydrates (9%), 1.7g fiber (7%), 93.3mg calcium (9%), 2.9mg iron (16%), 490.0mg sodium (20%), 473.8mg potassium (14%), 248.0 vitamin A (5%),11.4mg vitamin C (19%), 3.2g saturated fat (16%), 125.7mg cholesterol (42%)

Bow Tie Pasta with Veggies Takes: 25 minutes

$0.72/serving

For: 4 servings

Ingredients:

Directions:

1 (8 ounce) package farfalle (bow tie) pasta

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until done; drain.

1 tablespoon canola oil 1 zucchini, chopped 1 large onion, chopped Salt and pepper to taste

2. In a skillet over medium heat, sauté zucchini and onion in olive oil until tender.


3. Toss pasta with vegetables and season with salt and pepper.


Spanish Style Brown Rice Takes: 60 minutes For: 8 servings

Ingredients: 2 tablespoons canola oil 1 cup cooked brown rice

$0.54/serving

Directions: 1. Heat canola oil in a large saucepan over medium-high heat.

Low-Cholesterol

2. Stir in the rice, onion, garlic, and green pepper.

1 medium onion, chopped 3 cloves garlic, minced 1 small green bell pepper, chopped 1 (8 ounce) can tomato sauce 2 ½ cups water 1 teaspoon chili powder 1/4 teaspoon garlic powder 1/4 teaspoon ground cumin (optional)

3. Cook and stir 5 to 10 minutes until the onion is tender, and the rice has lightly toasted. 4. Stir in the tomato sauce and water, then season with the chili powder, garlic powder, and cumin. 5. Bring to a boil. Then reduce heat to medium-low and cover. Simmer until the rice is tender and the liquid is absorbed, about 30 minutes 6. Stir the rice occasionally as it cooks.


Desserts w

Keep it short, sweet, and

IN THIS SECTION: Honey Milk Balls

-¼ cup honey -¼ cup peanut butter -½ cup dry milk -½ cup bran cereal

Old Fashioned Bread Pudding

Healthy.

Apple crisp

Banana Waldorf

+

REMEMBER: Satisfy your sweet tooth with very small portions.

-4 apples -¼ cup oatmeal -¼ cup flour -½ cup brown sugar -1 tbsp cinnamon -¼ cup butter

-3 bananas -1 apple -4 cups yogurt -1 pinch cinnamon -2 tbsp walnuts

Sweet Potato Casserole

-5 slices bread -2 tbsp butter -¼ tsp cinnamon -1/3 cup brown sugar -3 eggs -1 ½ cups milk -¼ tsp salt -1 tsp vanilla extract

-2 cups sweet potato -1 egg -1/4 tsp salt -2 tbsp butter -1/4 cup milk -1/4 tsp vanilla extract -1/4 cup brown sugar -2 tbsp & 2 tsp flour -1 tbsp & 1 ½ tsp butter -¼ cup nuts

Desserts

 Try to avoid desserts that have a lot of sugar or fat. These include many prepackaged cookies, cakes, and pies.  If possible, try to choose low-fat and low-sugar fruit-based desserts, such as a fruit parfait made with fruit and non-fat yogurt.  It's ok to splurge every once in a while on dessert. But try to make healthier substitutions. Instead of whole-fat ice cream, go for reduced fat or non-fat. Instead of a whole slice of cheesecake, try a low-fat carrot cake. Consider sharing a dessert with someone else.

Sweet Potato Casserole Takes: 60 minutes

$1.63/serving

For: 6 servings

Ingredients: 2 cups sweet potato, chopped 1 egg, beaten 1/4 teaspoon salt 2 tablespoons butter, softened 1/4 cup skim milk 1/4 teaspoon vanilla extract 1/4 cup packed brown sugar 3 tablespoons and 1 and 1/2 tablespoons butter, softened 1/4 cup nuts, chopped (optional) Nutritional analysis per serving (% daily for 2000 Cal): 134.43 Calories (7%), 2.125g protein (4%), 0.125g fat (0%), 31.84g carbohydrates (11%), 3.75g fiber (15%), 36.3mg calcium (4%), 0.655mg iron (4%), 13.09mg sodium (1%), 440.2mg potassium (13%), 27277.5 vitamin A (546%), 30.75mg vitamin C (51%), 0.025g saturated fat (0%), 0mg cholesterol (0%)

Directions: 1. Preheat oven to 325 degrees F. Put sweet potatoes in a medium saucepan with water to cover. 2. Cook over medium high heat until tender; drain and mash. 3. In a large bowl, mix together the sweet potatoes, eggs, salt, butter, milk and vanilla. Mix until smooth. 4. Transfer to a 9x13 inch baking dish. 5. In medium bowl, mix the brown sugar and flour. 6. Cut butter into flour using two forks. 7. Stir in the nuts (optional). 8. Sprinkle the mixture over the sweet potato mixture. 9. Bake in the preheated oven 30 minutes, or until the topping is lightly brown.

Apple Crisp Takes: 40 minutes For: 8 servings

Ingredients: 4 apples

$0.34/serving

Directions: 1. Preheat the oven to 350 degrees. Grease the bottom and sides of a baking pan with butter. 2. Slice the apples and remove the cores. Spread the apple slices on the bottom of the pan.

Low-Cholesterol Low-Sodium

¼ cup quick cooking oatmeal ¼ cup flour ½ cup brown sugar 1 tablespoon cinnamon ¼ cup butter

3. Cut the butter into small pieces and place in a medium-sized bowl. Using two knives, cut the butter into the mixture until it looks like small crumbs. 4. Add the oatmeal, flour, brown sugar, and cinnamon. 4. Sprinkle the mixture on top of the apples. Bake in the oven at 350 degrees for about 20 minutes.


Banana Waldorf Takes: 10 minutes

$0.75/serving

For: 4 servings

Ingredients:

Directions:

3 bananas peeled and sliced

1. Mix all ingredients together in a large mixing bowl.

1 apple, sliced, with peel 4 cups low-fat vanilla yogurt

2. Place in the refrigerator and chill up to 1 hour until, then serve.

Low-Sodium

Low-Cholesterol

1 pinch of cinnamon 2 tablespoons ground walnuts (optional)


Old-fashioned Bread Pudding Takes: 25 minutes

$0.33/serving

For: 6 servings

Ingredients: 5 slices whole wheat bread 2 tablespoons butter ¼ teaspoon cinnamon 1/3 cup brown sugar 3 eggs 1 and ½ cups of skim milk ¼ teaspoon salt 1 teaspoon vanilla extract (optional)


Directions: 1. Spread butter on the side of one slice of bread. Sprinkle with cinnamon. Cut into 1-inch cubes. 2. In a casserole dish, combine bread and sugar. 3. Then follow microwave OR oven method below:  Microwave: In a bowl, mix together eggs, milk, salt, and vanilla. Pour the liquid over the bread mixture and lightly blend. Microwave on high for 5 minutes. Rotate the dish and microwave on high for another 3-5 minutes (pudding is done when edges are firm and center is almost set.)  Oven: Bake uncovered for 1 hour (pudding is done when a table knife inserted into the middle comes out clean.) 4. Serve warm or cold, and refrigerate leftovers.

Honey Milk Balls Takes: 15 minutes (not including the chilling time) For: 2 balls each for 20 servings (40 balls in total)

$0.24/serving

Low-Cholesterol

Ingredients:

Directions:

¼ cup honey

1. Mix honey and peanut butter. Slowly add dry milk and mix. Chill in the refrigerator for easier handling.

¼ cup peanut butter ½ cup dry nonfat milk ½ cup crushed bran cereal

2. With greased hands, form into small balls. Roll in crushed cereal flakes. Chill until firm. 3. Refrigerate leftovers within 2 hours. *NOTE: honey should not be given to children under 1 year old.

Nutritional analysis per serving (% daily for 2000 Cal): 42.7 Calories (2%), 1.5g protein (0%), 1.6g fat (0%), 6.2g carbohydrates (0%), 0.4g fiber (0%), 22.3mg calcium (1%), 0.5mg iron 01%), 33.8mg sodium (2%), 60.0mg potassium (3%), 0.5 vitamin A (0%), 0.3mg vitamin C (0%), 0.3g saturated fat (0%), 0.3mg cholesterol (0%)

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APPENDIX

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Cooking Rice Made Easy Cooking rice without a rice cooker can be challenging. Sometimes, rice can get over or undercooked or stick to the bottom of the pot. As a general guideline for cooking rice, remember that timing and temperature are key. Lowering the temperature too late or too soon are common mistakes that are easy to avoid. Follow the next seven steps to make sure that your rice is always evenly cooked and tasty.

STEP 1: Soak then rinse the rice STEP 2: Combine rice and water

Soaking then rinsing rice helps get rid of any starch and impurities. It also makes the rice lighter and fluffier after it is cooked. For best results: soak rice in a large container for 30 to 60 minutes then rinse until the water is clear and not cloudy. If time is limited: skip the soaking step and just rinse the rice.

For every cup of rice, add 1 1/2 cups water.

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STEP 3: Boiling the rice

STEP 4: Lower the heat when rice is at a rolling boil

Bring the rice to a boil, uncovered, at medium heat.

When the rice comes to a rolling boil (strong, large bubbles come to the surface) turn the heat down to medium low. Place the lid on the pot, tilting it to allow steam to escape.

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STEP 5: Look for "craters"

STEP 6: Put the lid on tight

After the rice has been cooking for about 5 minutes, check for holes or "craters.”

When you can see the holes or craters, put the lid on tight. Turn the heat down to low.

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STEP 7: Simmer, fluff, and serve

SOURCES: Text adapted from: http://chinesefood.about.com/od/chinesecookingbasics /ss/cook_rice_photo_5.htm on July 26, 2010 & http://www.wikihow.com/Cook-Rice on July 26, 2010. Pictures taken from:

Simmer the covered rice for another 5-15 minutes. Taste it periodically to see if it is cooked. Fluff it up with a fork and enjoy! 

http://chinesefood.about.com/od/chinesecookingbasics /ss/cook_rice_photo_5.htm

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How to Sauté Meat and Vegetables STEP 1: Prepare food for cooking STEP 2: Heat frying pan

Meat: Trim fat from the meat, and cut bite-size pieces. Rinse the meat, and pat it dry before seasoning. Vegetables: Cut into desired sizes then wash and pat dry with a paper towel. Note: Harder vegetables like broccoli, cauliflower, carrots and potatoes need to be steamed or blanched before sautéing.

Preheat the pan over medium-high to high heat. Add the cooking oil.

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STEP 3: Place meat or vegetables in the pan

Shake the pan slightly when food is in it to coat it with cooking oil. This will stop the meat or vegetables from sticking to the pan.

STEP 4: Brown and flip

Meat: Brown the meat on one side quickly, and then flip it over. Don’t pierce the meat so that the flavor stays inside and doesn’t run out into the pan. Vegetables: Brown one side, then flip it over until both sides are golden brown.

STEP 5: Season and enjoy

SOURCES: http://www.ehow.com/how_2082897_saute.html#ixzz0 vSxHNXLJ http://chefeducatortoday.blogspot.com/2009/11/tutorial -on-sauteing-mushrooms.htm

Add seasonings. Remove from pan and enjoy.

How To Hard Boil Eggs STEP 1: Select older eggs

Use eggs that are at least 5 days old. If eggs are hardboiled when they are fresh, they will be difficult to peel.

STEP 2: Put water in the saucepan

Put the eggs in a single layer in a saucepan, covered by an inch or two of cold water.

STEP 3: Boil the water

STEP 4: Reduce the heat to low, return the pan to the burner. Let simmer for one minute.

STEP 5: After a minute, remove the pan from the heat, cover, and let sit for 12 minutes.

Gently bring the eggs to a boil by slowly increasing the heat. This will keep them from cracking. As soon as the water starts to boil, remove the pan from the heat for a few seconds.

For large batch: After 10 min, check eggs by removing one, running it under cold water, and cutting it open. If it isn't done, cook the other eggs a minute or two longer.

STEP 6:

SOURCES: http://simplyrecipes.com/recipes/how_to_make_perfec t_hard_boiled_eggs/ http://www.wikihow.com/Hard-Boil-an-Egg

Remove the eggs from the pan with a spoon and place them into a bowl of ice water. Once the eggs have cooled, strain the water from the eggs. Enjoy!

Our recipes were adapted from the following sources: (in alphabetical order)

AllRecipes.com Bon Appétit Magazine Epicurious.com Health Monitor Magazine Mayo Clinic SNAP-Ed Connection

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