“It’s a hearty and fantastic meal. Try and enjoy!”

INGREDIENTS

1 cup onions, cut into 1/2 inch wedges
1 sweet potato, peeled and cubed
2 carrots, peeled and chopped
1 lb banana or Hubbard squash, peeled and cubed
1 cup parsnips, peeled and cubed
2 cloves garlic, minced
1 red bell pepper, chopped
2 cups low sodium vegetable broth
1 cup tomato, puréed
2 Tbsp lime juice
1/4 tsp cayenne
1 (10 oz) package frozen peas
1/4 tsp salt
1/8 tsp black pepper
1 bunch cilantro sprigs, rinsed, or thinly Sliced green onions

DIRECTIONS

• Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.
• Add a few Tbsp of water if mixture begins sticking.
• Add 1 more cup of broth, along with the bell pepper, tomato sauce, lime juice, and cayenne to taste.
• Return to a boil, and then reduce heat.
• Simmer covered until vegetables are tender when pierced for about 12 to 15 minutes.
• If stew sticks to pan or gets thicker than desired, add more broth as needed.
• Add peas and stir occasionally until hot, about 2 minutes.
• Add salt and pepper to taste.
• Ladle into soup bowls, and garnish with cilantro or sliced green onions.

“It has another mixture that you will surely enjoy!”

INGREDIENTS

2 large onions – cut into 1/4 inch pieces
1 green bell pepper – cut into 1/4 inch pieces
3 garlic cloves
2 fresh, diced jalapeno chilis
2 Tablespoons vegetable oil
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 can (28 ounce) whole tomatoes – cut into 1/4 inch pieces (or 8 medium fresh tomatoes)
2 medium zucchini – cut into 1/4 inch pieces
2 medium summer squash – cut in to 1/4 inch pieces
1 can (16 ounce) ounces rinsed kidney beans
1 cup chopped, fresh cilantro (or coriander)
Salt and pepper to taste

DIRECTIONS

• Sauté onions, bell pepper, garlic, and jalapeno in oil over medium high heat for about 5 minutes in a large pot – stirring often.
• Add chili powder, cumin, half of the chopped cilantro, salt and pepper, and continue cooking for another 3 minutes, stirring occasionally.
• Add the tomatoes, zucchini, squash, and bring mixture to a simmer.
• Simmer for 15 minutes, stirring occasionally.
• Add beans, and continue to simmer for another 5 minutes.
• Serve the mixture hot.
• Put remaining cilantro on top.

“This has a perfect mixture that surely fits your appetite!”

INGREDIENTS

1 zucchini, quartered
1 yellow squash, quartered
1/2 red onion, chopped
1 cup sliced mushrooms
1 tbsp olive oil
2-4 tbsp flour
2 cups low-sodium vegetable broth
1/2-3/4 cup non-fat sour cream
Cooked noodles or rice (about 1 cup per person)

DIRECTIONS

• In a saucepan, sauté onions and squash in olive oil over medium heat until soft, about 5 minutes. Add mushrooms and sauté about 5 minutes or until mushrooms are lightly browned.
• Stir in flour and cook for 2 minutes, stirring constantly to avoid scorching. Remove from heat for 2 minutes and slowly add ½ cup vegetable broth.
• Return to heat and gradually add the remaining broth. Cook for about 5 minutes. Stir in sour cream (it okay to add more than ½ cup if you like it creamier).
• Serve over cooked noodles or brown rice.
• Serving Size: 1/4 of sauce with 1 cup cooked noodles.

“This has a perfect taste that everyone will look for! You will surely enjoy it!”

INGREDIENTS

4 chicken skinless boneless chicken breasts (1 pound)
1 tablespoon olive oil
2 onions, sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
1 yellow bell pepper, sliced
3 garlic cloves, minced
2 cups sliced mushrooms
2 zucchini, chopped
1/2 cup low sodium chicken broth
2 cups no salt added crushed tomatoes
1 teaspoon black pepper
1/4 teaspoon marjoram
4 tablespoons parmesan

DIRECTIONS

• Heat oil over medium-high heat in a large non-stick wide saucepan.
• Add onions, bell peppers and garlic.
• Cook for about 5 minutes or until tender.
• Add mushrooms and cook for about 5 minutes.
• Add broth if needed to moisten.
• Add zucchini and cook for about 5 minutes.
• Add broth if necessary to moisten.
• Stir in tomatoes, spices and remaining broth.
• Cover and simmer for about 15-20 minutes or until sauce is slightly thickened and vegetables are tender. Remove from heat.
• Heat oven to 375.
• Place vegetable mixture in a baking dish and place chicken on top.
• Spoon sauce over chicken.
• Bake for 20-30 minutes or until chicken is done (no longer pink in the middle).
• Top with parmesan and cook for an additional 1-2 minutes uncovered.

“This healthy, yummy, hearty dish is good for a tasty meal!”

INGREDIENTS

1 medium onion, chopped
4 cloves garlic, pressed or minced
1 Tablespoon canola oil
2 medium carrots, finely chopped
2 medium tomatoes, chopped
2 15 oz. cans black beans, drained
1 pinch cayenne pepper, chili powder, or chili seasoning mix
1 Tablespoon parsley, freshly chopped or dried flakes

DIRECTIONS

• Sauté the onions and garlic in oil in a large sauce pan.
• Add carrots, tomatoes, herbs, spices, and beans.
• Cook on medium heat for 15-20 minutes, or until the carrots are tender.

“It has the twist of flavor which is so healthy and yummy!”

INGREDIENTS

1 Tbsp vegetable oil
1/4 cup diced fresh green peppers
1/2 cup diced onions
1 Tbsp chili powder
2 tsp cumin
1/2 tsp granulated garlic
1/4 tsp onion powder
1 1/2 tsp red hot sauce (optional)
1 Tbsp brown sugar, firmly packed
1 1/2 cups canned crushed tomatoes
1/4 cup canned diced tomatoes, drained, rinsed
2 cups canned kidney beans, drained, rinsed
1/4 cup plus 2 Tbsp bulgur wheat
1 cup water
1/2 cup lowfat plain yogurt
1/2 cup plus 2 Tbsp lowfat cheddar cheese, shredded

DIRECTIONS

• Heat oil over medium heat until hot in a large sauce pan.
• Add peppers; sauté over medium heat for 3 minutes until tender.
• Add onions; sauté for 2 minutes until translucent.
• Combine chili powder, cumin, garlic, onion powder, hot sauce, brown sugar, crushed tomato, and diced tomatoes.
• Add tomato mixture to cooked vegetables and simmer, uncovered, for 10 minutes.
• Mix in kidney beans, bulgur wheat, water.
• Simmer for 15 min., uncovered.
• Blend in yogurt; stir.
• Sprinkle 2 Tbsp of cheddar cheese over each serving.

“It’s so healthy and yummy. Try and enjoy!”

INGREDIENTS

3 cups cooked egg noodles or whole grain penne pasta
2 cups cooked turkey pieces (white meat)
1 can (10 3/4 ounce) low-fat cream of mushroom soup, such as Campbell’s Healthy Request
1/2 cup non-fat milk
1 cup frozen mixed vegetables of choice
salt and pepper to taste

DIRECTIONS

• Combine all the ingredients in a large casserole dish.
• Bake at 375 for 30-40 minutes.

“It’s fantastic and fabulous! Enjoy!”

INGREDIENTS

15 small corn tortillas
1 cup low-fat ricotta cheese
1 cup shredded monterey jack cheese
1/2 of a 16 ounce package frozen white corn
1/2 block firm or extra firm tofu (about 9 ounces)
Cumin
Garlic powder
Chili powder
1/2 can condensed reduced fat/sodium cream of mushroom soup
32 ounces prepared salsa verde

DIRECTIONS

• Preheat oven to 350.
• To prepare tofu:
• Crumble tofu into a non-stick skillet coated with cooking spray.
• Sprinkle with garlic powder, cumin and chili powder.
• Heat over medium-high heat and cook until lightly browned; set aside.
• In a medium bowl combine salsa verde and condensed cream of mushroom soup.
• Whisk well until combined.
• Place about 1 ladle of salsa mixture on the bottom of 9 X 13 baking dish.
• Begin to assemble casserole.
• Place about 5 tortillas on top of the salsa mixture, spread with 1/2 of the ricotta cheese, 1/2 the frozen corn, 1/2 the tofu, 1/3 of the shredded cheese and 1/3 of the salsa mixture. Repeat layer one more time, ending with about 5 tortillas on top.
• Finish by topping with remaining salsa mixture and cheese.
• Cover with foil and bake until heated through for about 30 minutes.
• Uncover and bake until cheese is lightly browned.
• Serve with mixed green salad.
• Option: Chicken may be substituted for tofu.

“This is a promising, delicious as it is mixture as the winning dish.”

INGREDIENTS

1 large can whole peeled green chilies (about 15 per can), drained and rinsed
1 15-ounce can low sodium black beans (un-drained)
1 cup frozen corn
1/2 cup chopped onion
1 tbsp chipotle chilies, marinated in adobado (found in the ethnic food section of the grocery store) or substitute hot sauce such as Tabasco Chipotle Pepper Sauce (to taste).
1 cup fat free sour cream
1 cup shredded light cheese (cheddar, jack, pepper jack or Mexican blend)

DIRECTIONS

• Preheat oven to 350. In a small saucepan, heat beans, corn and onion until warm.
• Puree sour cream and chipotle chili until smooth in a blender; set aside. *
• One by one, stuff each chili with the bean and corn mixture and lay side by side in a large baking dish.
• Discard the liquid from the beans by using a slotted spoon.
• Spread leftover bean and corn mixture (if there is some!) over the already stuffed chilies.
• Pour sour cream and chili mixture over stuffed chilies; spreading evenly.
• Sprinkle with cheese.
• Bake for about 15 minutes or until cheese is melted and sauce is bubbly.
• Garnish with tomatoes, salsa, cilantro and green onions.
• To lower sodium, use roasted, seeded and peeled fresh Anaheim chilies in place of canned.
• Note: Chiles in adobado are very hot, you may want to add gradually and season to taste if you are sensitive to spicy foods.

“It’s a healthy treat with a creamy, tasty side dish!”

INGREDIENTS

2 cups fat free cottage cheese
3/4 cup egg substitute
3 tablespoons flour
1/2 cup chopped onion
1 cup shredded reduced fat cheddar cheese
1/2 of 10-ounce package frozen chopped spinach, partially thawed and drained

DIRECTIONS

• Preheat oven to 350. Spray an 8 x 8-inch casserole dish with cooking spray.
• Combine cottage cheese, egg substitute and flour in a bowl.
• Add cheddar cheese and spinach; mix well.
• Place in casserole dish and bake, uncovered for about 1 hour or until lightly browned.