Tuesday, December 27, 2011

65th Recipe Tomato & Spinach Pasta Toss

Tomato & Spinach Pasta Toss
Tomato & Spinach Pasta Toss recipe
photo by:

What You Need

2 cupsrotini pasta, uncooked
1/2 lb. Italian sausage
1 pkg. (6 oz.) baby spinach leaves
1 can (14-1/2 oz.) Italian-style diced tomatoes, undrained
1 cupKRAFT Shredded Mozzarella Cheese with a TOUCH OF PHILADELPHIA
2 Tbsp. KRAFT Grated Parmesan Cheese

Make It

COOK pasta in large saucepan as directed on package, omitting salt. MEANWHILE, cook sausage in deep large skillet on medium-high heat 10 to 12 min. or until done, stirring occasionally. Drain; return sausage to skillet. Add spinach and tomatoes; cook 2 min. or until spinach is wilted, stirring occasionally. DRAIN pasta; return to pan. Add sausage mixture and cheeses; mix lightly.

Kraft Kitchens Tips

Substitute ground beef or turkey for the Italian sausage.
Prepare using penne pasta.
Prepare using regular KRAFT Shredded Low-Moisture Part-Skim Mozzarella Cheese.

64th recipe Easy Autumn Pear Cake

Easy Autumn Pear Cake
Easy Autumn Pear Cake recipe

What You Need

4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, softened
1/2 cup BREAKSTONE'S or KNUDSEN Sour Cream
1 egg
1 pkg. (2-layer size) yellow cake mix
7 Tbsp.butter, melted, divided
1 can (15 oz.) pear halves, drained, sliced into 1/2-inch slices
1 pkg. (3 oz.) JELL-O Lemon Flavor Gelatin
1/2 tsp. ground cinnamon
1/2 cup chopped PLANTERS Walnuts

Make It

HEAT oven to 350°F. BEAT first 4 ingredients in large bowl with mixer on low speed just until cake mix is moistened, stopping frequently to scrape side of bowl. Add 1/4 cup butter; beat on medium speed 2 min. (Batter will be thick.) SPREAD batter onto bottom of 13x9-inch pan sprayed with cooking spray. Arrange pear slices over batter, pressing lightly into batter to secure. Sprinkle with dry gelatin mix and cinnamon. Drizzle with remaining butter; sprinkle with nuts. BAKE 40 to 45 min. or until toothpick inserted in center comes out clean.

Kraft Kitchens Tips

Prepare using a lemon or spice cake mix.

63rd recipe Turkey, Pear and Cheese Melt

Turkey, Pear and Cheese Melt
Turkey, Pear and Cheese Melt recipe
1 oz.KRAFT 2% Milk Cheddar Cheese, cut into 4 thin slices
8 TRISCUIT Rosemary & Olive Oil Crackers
4 slicesOSCAR MAYER Deli Fresh Oven Roasted Turkey Breast, halved
8 thin fresh pear slices

Make It

CUT cheese slices diagonally in half. PLACE crackers in single layer on microwaveable plate; top with cheese, turkey and pears. MICROWAVE on HIGH 30 sec. or until cheese just begins to melt. Serve warm.

Kraft Kitchens Tips

If the pear slices are too long for the crackers, cut crosswise in half before placing on crackers.
Prepare using OSCAR MAYER Deli Fresh Ham.

Monday, December 26, 2011

62nd Recipe Turkey Pot Stickers

Turkey Pot Stickers

  • 8 ounces lean ground turkey
  • Fresh ginger, peeled and minced
  • 1 bunch cilantro, chopped
  • 4 scallions, chopped
  • 2 to 5 tbsp. red chili pepper paste
  • Soy sauce
  • 2 tbsp. extra-virgin olive oil
  • One package wonton wraps


At Home: Combine first 6 ingredients in a bowl. Season with soy sauce to taste. Place in a plastic container and freeze.
At Camp: Defrost turkey mixture, if necessary. Lay wonton wraps on a flat surface. Spoon 1 tbsp. of turkey mixture onto center of each wrap; pinch edges closed. Heat olive oil in a nonstick skillet. Place wontons in skillet and saute' until bottoms are golden brown. Add 3 tbsp. of water to skillet, cover and let wontons steam 2 to 3 minutes. Remove wontons from skillet. Serve with soy sauce. Yield: 24 pot stickers.

61st recipe Hobo Camping Dinner


aluminum foil
paper towels
long fire tongs


Serves One:
1/4 lb. hamburger
1 potato
1 carrot
katchup or BBQ sauce
1/4 onion, optional

Seasoning: salt, pepper, ...


Create a foil wrapper for each person by sandwiching a wet paper towel between two squares of foil. This will help even the heat and prevent burning.


Wash, peel, and dice the vegetables.
With clean fingers, pull the hamburger into bits and place on foil wrappter.
Season hamburger and add vegetables and sauce as desired.
Fold foil into a flat package sealed well.
Place the dinner on coals.
Cook for 10 minutes, then flip and cook 10 more.
Unwrap and check one dinner to see if they are done.

60th recipe Breakfast in a PAPER BAG Recipe


1-2 Strips of Bacon
 1-2 Handfulls Frozen Hash Browns
 1-2 Eggs


Lunch Sized Paper Bag
 Pointed Stick
 Hot Campfire Coals


1. Open paper bag and place bacon strips on bottom.
2. Toss in potatoes.
3. Break in egg(s).
4. Close by folding down top of paper bag at least three times but leaving 3"-4" of air space above the food.
5. Insert pointed stick only through the top folded part of the bag.
6. Prop with rocks, or hold bag on the stick about 4"-5" over the hot coals for about 8-10 minutes (careful not to touch the coals or hold over flames or you'll set your breakfast on fire.)
7. When you can't stand the delicious aroma anymore and your nose is making your tummy SCREAM.....
 8. Remove from heat and pull out the stick with an oven mitt.
 9. Open the bag and fold down the paper. Eat right out of the brown bag.
 10. Throw your "dishes" in the fire (but don't forget to save the forks.)

CommentIt's good to have Leader's supervise folding the bags and inserting the sticks so there's no mistakes.

58th recipe Spinach Quiche

Spinach Quiche
recipe image
Prep Time: 30 Minutes
Cook Time: 50 Minutes
Ready In: 1 Hour 20 Minutes
Servings: 6
"Frozen spinach and a prepared pie shell are shortcuts that make this savory spinach and cheese quiche a family-friendly weeknight main dish."
1 (9 inch) refrigerated pie crust
3 tablespoons olive oil
1 small onion, thinly sliced and quartered
1 cup frozen chopped spinach, thawed
and drained well
8 eggs
1 clove garlic, minced
1 teaspoon dried thyme
1 teaspoon dried basil
2 tablespoons grated Pecorino Romano
1 cup shredded Mozzarella cheese
salt and ground black pepper to taste
1.Preheat oven to 350 degrees F (175 degrees C). Bring the pie crust to room temperature.
2.Heat the olive oil in a skillet over medium heat; add the onion and cook until onion becomes transparent, about 5 minutes. Combine the spinach with the onion, cover the skillet; turn off the heat, and set aside.
3.Unroll the crust and press to fit into a 9 inch pie plate. Trim the edges.
4.Beat the eggs in a large bowl until light colored and frothy. Add the garlic, thyme, basil, cheeses, and spinach mixture, and stir until well blended. Season to taste with salt and pepper. Pour the spinach mixture into the prepared pie crust.
5.Bake in preheated oven until the top is golden brown, and an inserted tooth pick comes out clean, about 50 minutes.

57th recipe Girl Scout GORP recipe for Rededication Ceremony

(A ceremony and a snack all in one!)

Materials needed: A small table with a nice table cloth. A large bowl (size depends on how large you want to make your mix). A nice fancy punch bowl would look great. Also need all the ingredients for the Gorp mix as listed below. You may want to get them separated into smaller individual bowls, or have the girls pour them directly from the packages. Using the packages might help with the visual aspect. You’ll need a large spoon for mixing, and cups for making individual servings after the ceremony; maybe also a ladle to help fill the cups. (15 girls total - give or take: 12 girls for Gorp ceremony, 1 for the caller, two more for the flags. Can add more girls by adding more lines or splitting some up, adding color guards for the flags, or use less girls and combine some of the lines/duties).

Now I’m picturing the audience seated facing the flag stands and a table with the ceremony materials on it. There is a space in the center of the audience to make a sort of aisle. The caller is in place, and the girls walk up two by two behind the two flags. The flag bearers stop at the flag stands and the girls file left and right in their lines to either side of the flags. After the flag ceremony, they all take a few steps forward, and their line is made between the flags and the table. The girls step up one by one to say their lines, add their ingredients, and then take their place back in line. (Flag duties would be good for the girls who prefer not to have to say any lines).


Caller: Will everyone please rise?
Girl Scouts attention
Color Guard attention
Color Guard advance
Please post the colors
Please join me in saying the Pledge of Allegiance
We will now say the Girl Scout Promise
We will now say the Girl Scout Law
Color Guard dismissed
You may be seated
Caller and the Color Guard take their places in line.

1. Have you ever wondered what goes into making a Girl Scout?
Well, we have a recipe to make to show you what we’re all about.

2. Girl Scouts come in all colors, from cities and towns,
Every Girl Scout’s a sister no matter what she looks like or how she sounds.

I am starting our mix with these colorful M&Ms.

3. Some of us are tall, and some of us are small.
When we get together, size doesn't matter at all.

I am adding pretzel thins and marshmallows.

4. With our words and our actions, we show that we care,
We try to do our best to be fair and square.

I will add Chex Cereal to our mix.

5. Sometimes we act a little “nuts”, we love to joke and play.
We'd love to put a Girl Scout smile into everyone's day.

So I am adding a whole bunch of nuts.

6. When we get together, we make circles so round.
It’s our never ending friendships to which we are bound.

I will add Cheerios to our mix.

7. When we’re planning and working, we just don’t stop,
We keep ourselves busy; all around we will pop.

Next we add some popcorn.

8. We respect all God’s creatures, if they’re big or they’re small,
The earth is our home, and there is room here for all.

So for all the little creatures, I add some Goldfish crackers.

9. It was 1912 when Juliette Low started us off,
And like the girls back then, we’re just “chips off the old block”

So for all of us, I add some candy chips. (chocolate, butterscotch, peanut butter, etc.)

10. We get a “kick” out of learning and doing new things,
And a “kick” out of helping others, and spending time with friends.

I am adding Kix Cereal to our mix.

11. When we were Daisies and Brownies, we were fresh, new and rare,
But now we’re Cadettes (can also substitute Jrs. or Srs.) and have experience to share.

Added together, the number of years our girls have spent in Girl Scouting comes to ___.
So for all the years we’ve spent in Girl Scouting, I am adding raisins.
*Here I thought we could add up all the years the girls have been in Girl Scouts and quote that

12. Now we stir to the left and we stir to the right,
We mix it together with all of our might.
We welcome our troop to another great year,
And hope the memories they make, they will always hold dear.

Leader: Now that our recipe is complete, we look upon what we have created. Each of the ingredients went into our recipe separately, just like each of the girls came into the troop separately. As the ingredients mix together to form one dish, our girls mix together to form a troop. But even as we look upon our mix, we can still see each ingredient as separate and unique. Our girls bring each of their own unique talents and characteristics to our troop to make it what it is.

Girls sing: When’ere you make a Gorp Mix,
Consider well its ingredients,
And when made,
In it we can see ourselves!

Leader: Before we share our Gorp mix with everyone, we’ll present the girls with the awards they have earned so far this year.

Call up each girl one by one, present them with their awards.

Leader: Congratulations girls!
Caller: Girl Scouts attention
Color Guard attention
Color Guard advance
Color Guard, please retire the colors
(could also add in the singing of taps as the flags retreat)
Girl Scouts dismissed
Pass out Gorp mix, serve drinks, mingle, etc.

Our Girl Scout Troop loved this! Give it a try.

56th Recipe Simple Snack Mix

Note: Use single-serving bags or containers to take this snack on the go.
Prep time: 5 minutes
What you need:
  • 1 cup whole grain cereal (squares or Os work best)
  • ¼ cup dried fruit of your choice
  • ¼ cup nuts, such as walnut pieces, slivered almonds, or pistachios
  • ¼ cup small, whole-grain snack crackers or pretzels
Equipment and supplies:
  • Large bowl
  • Measuring cups
  • Large spoon
What to do:
  1. Measure out ingredients.
  2. Combine in large bowl.
How much does this recipe make?
Three to four ½-cup servings

55th Recipe Healthy Chicken and Dumplings Recipe


For Stew:

1 lb. chicken, skinless, boneless, cut into 1-inch cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled, thinly sliced
1 stalk celery, thinly sliced
1/4 teaspoon salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 cups water
1 teaspoon cornstarch
1 teaspoon dried basil
1 package (10 oz.) frozen peas

For Cornmeal Dumplings:

1 cup yellow cornmeal
3/4 cup sifted all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1 cup lowfat milk
1 Tablespoon vegetable oil


To prepare stew:

1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in large saucepan. Heat to boiling. Cover and reduce heat to simmer. Cook for about 30 minutes or until chicken is tender.

2. Remove chicken and vegetables from broth. Strain broth.

3. Skim fat from broth. Measure and, if necessary, add water to make 3 cups liquid.

4. Add cornstarch to 1 cup of cooled broth and mix by shaking vigorously in jar with tight-fitting lid.

5. Pour mix into saucepan with remaining broth. Cook, stirring constantly, until liquid comes to boil and is thickened.

6. Add basil, peas, and reserved vegetables to sauce. Stir to combine.

7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

To prepare dumplings:

1. Put cornmeal, flour, baking powder, and salt into large mixing bowl.

2. Mix milk and oil. Add milk mixture all at once to dry ingredients. Stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.

3. Drop by full tablespoons on top of stew. Cover saucepan tightly. Heat to boiling. Reduce heat to simmering, and steam for about 20 minutes. Do not lift cover.

Yield: 6 servings
Serving size: 1 1/4 cups stew with 2 dumplings

Each serving provides:

Calories: 301
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 471 mg
Total fiber: 5 g
Protein: 24 g
Carbohydrates: 37 g
Potassium: 409 mg

54th Recipe Sweet Potatoes and Apples

Sweet Potatoes and Apples Recipe


6 to 8 sweet potatoes
5 to 6 golden delicious apples
1/2 cup sugar
1 cup water
1/4 cup butter
1 1/2 Tablespoon cornstarch
1/2 teaspoon salt


1. Boil sweet potatoes until barely tender (whole or cut width wise, in big pieces). Peel. Cool.

2. Slice and alternate sweet potatoes and peeled apple rings in buttered casserole dish.

3. Boil together: 1/2 cup sugar, 1 cup water, 1/4 cup butter, 1 1/2 Tablespoons cornstarch and 1/2 teaspoon salt, until it begins to thicken.

4. Pour over sweet potatoes and apples and bake covered at 350 degrees F for 1 hr.

53rd Recipe Shepherds Pie

Shepherds Pie


1 cup quick cooking oats
3/4 cup milk
1 Tablespoon crushed beef bouillon
1 egg
2 teaspoons parsley
1 Tablespoon onion flakes
1/4 teaspoon thyme
1/4 teaspoon pepper
1 pound lean ground beef
1 cup diced, cooked carrots
4 cups hot mashed potatoes
1/4 teaspoon black pepper
1 teaspoon onion powder
8 oz. shredded cheese


1. Preheat oven to 350 degrees F.

2. In a large bowl, mix together the oats, milk, egg and bouillon. Add the parsley, onion flakes, pepper, thyme, beef and carrots. Mix well.

3. Place this mixture into a pie plate and bake for 45 minutes.

4. While the beef mixture is baking, mix the onion powder and 1/4 teaspoon of black pepper with the mashed potatoes.

5. Remove the meat pie from the oven and drain the fat. Sprinkle the meat crust with 6 oz. of the cheese.

6. Spread the mashed potatoes on top, sprinkle remaining cheese on top of them.

7. Broil until the potatoes are lightly browned and the cheese is melted.

52nd Recipe Yummy Spice Cookies

Yummy Spice Cookies
1 1/2 c. whole wheat flour
1/2 t. each cinnamon, nutmeg and cloves
1 tsp. baking soda
1/2 c. butter
1/3 c. sucanat
1 egg
1 c. applesauce, unsweetened
1/3 c. raisins
1 c. All Bran Buds
3/4 c. nuts, finely chopped
Preheat oven to 350 degrees.
Mix dry ingredients. Mix butter, sucanat and egg.
Mix in dry ingredients, alternating with applesauce.
Fold in raisins, bran, raisins and nuts.
Spoon onto greased cookie sheet.
Lightly flatten with fork, dipped in water.
Bake for 7-8 minutes.

51st Recipe Carob Chip Cookies

Carob Chip Cookies
1/2 c. butter
1/4 c. sucanat
1 egg
2 tsp. vanilla
1 1/3 c. whole wheat flour
3 t. baking powder
1/2 t. soda
1/2 tsp. salt
3/4 c. skim milk
1/3 c. carob chips
Cream butter, sucanat, egg and vanilla together.
Add milk, dry ingr. and carob chips to creamed mixture.
Spoon on a cookie sheet. Bake at 325-350 degrees for 7- 10 min. or until lightly brown.

50th Recipe Warm coleslaw with honey dressing

Dietitian's tip: Cabbage is a healthy cruciferous vegetable. For this slaw, sliced vegetables are quickly stir-fried, then tossed in a warm dressing.
Serves 6


    • 6 teaspoons olive oil
    • 1 medium yellow onion, finely chopped
    • 1 teaspoon dry mustard
    • 1 large carrot, peeled and cut into julienne
    • 1/2 head napa cabbage, cored and thinly sliced crosswise (about 5 cups)
    • 3 tablespoons cider vinegar
    • 1 tablespoon dark honey
    • 1/2 teaspoon salt
    • 1/4 teaspoon freshly ground black pepper
    • 1/2 teaspoon caraway seed
    • 1 tablespoon chopped fresh flat-leaf (Italian) parsley


In a large nonstick saute pan, heat 2 teaspoons of the olive oil over medium-high heat until hot but not smoking. Add the onion and mustard and saute until the onion is soft and lightly golden, about 6 minutes. Transfer to a large bowl.
Reduce the heat to medium and add 2 more teaspoons of the olive oil to the pan. Add the carrot and toss and stir constantly until the carrot is tender-crisp, about 3 minutes. Transfer to the bowl with the onion.
Add the remaining 2 teaspoons oil to the pan over medium heat. Add the cabbage and toss and stir constantly until the cabbage just begins to wilt, about 3 minutes. Quickly transfer the cabbage to the bowl with the other vegetables.
Quickly add the vinegar and honey to the pan over medium heat, stirring until combined and bubbly and the honey is dissolved. Pour over the slaw. Add the salt and pepper and toss well. Garnish with the caraway seed and parsley and serve warm.

Nutritional Analysis

(per serving)
Calories74Cholesterol0 mg
Protein1 gSodium208 mg
Carbohydrate8 gFiber1 g
Total fat5 gPotassium222 mg
Saturated fat1 gCalcium59 mg
Monounsaturated fat3 g

49th Recipe Citrus salad

Dietitian's tip: To speed up the assembly of the salad, you can use already-segmented oranges and grapefruit. This salad is a good source of potassium, folate, and vitamins A and C.
Serves 4


    2 oranges 1 red grapefruit 2 tablespoons orange juice 2 tablespoons olive oil 1 tablespoon balsamic vinegar Sweetener, as desired 4 cups spring greens 2 tablespoons pine nuts


Working with 1 orange at a time, cut a thin slice off the top and bottom, exposing the flesh. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all of the white pith and membrane. Holding the orange over a small bowl, carefully cut along both sides of each section to free it from the membrane. As you work discard any seeds and let the sections and any juice fall into the bowl. Repeat with the other orange and the grapefruit.
In a separate bowl, whisk together the orange juice, olive oil and vinegar. Add sweetener to taste. Pour the mixture over the fruit segments and toss gently to coat evenly.
To serve, divide the spring greens among individual plates. Top each with the fruit and dressing mixture and sprinkle each with 1/2 tablespoon pine nuts. Serve immediately.

Nutritional Analysis

(per serving)
Calories166Cholesterol0 mg
Protein2 gSodium7 mg
Carbohydrate19 gFiber4 g
Total fat10 gPotassium396 mg
Saturated fat1 gCalcium69 mg
Monounsaturated fat6 g

48th Recipe Spaghetti with summer squash and peppers

Dietitian's tip: This garlicky primavera-style dish gets its rich, nutty flavor from the whole-grain pasta and chopped walnuts. If you can't find whole-wheat noodles to suit your taste, try a half-wheat, half-regular blend.
Serves 4


    • 1 slice day-old whole-grain peasant bread
    • 2 1/2 tablespoons extra-virgin olive oil
    • 4 garlic cloves, thinly sliced
    • 1 1/2 tablespoons finely chopped walnuts
    • 1/4 cup chopped fresh flat-leaf (Italian) parsley
    • 1 teaspoon salt
    • 1 small yellow squash, cut into 2-inch julienne
    • 1 small zucchini, cut into 2-inch julienne
    • 1 cup shredded carrots
    • 1 small red bell pepper, cut into julienne
    • 1/4 cup diced yellow bell pepper
    • 1/2 teaspoon freshly ground black pepper
    • 1/2 pound whole-wheat spaghetti


In a blender or food processor, process the bread to make fine crumbs. In a large nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium heat. Add the sliced garlic and saute until lightly golden, about 1 minute. Stir in the bread crumbs and cook until lightly browned and crunchy, about 3 to 4 minutes. Transfer to a bowl and stir in the walnuts, parsley and 1/2 teaspoon of the salt. Set aside.
Add the remaining 2 tablespoons oil to the pan and heat over medium heat. Add the yellow squash, zucchini and carrot, and saute until the vegetables are tender-crisp, about 5 minutes. Transfer to a plate and keep warm.
Add the bell peppers to the pan and saute until they begin to soften, about 2 minutes. Stir in the remaining 1/2 teaspoon salt and the pepper. Return the squash mixture to the pan and toss to mix. Set aside and keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the spaghetti and cook until al dente, about 10 to 12 minutes or according to package directions. Drain the pasta thoroughly.
In a warmed shallow serving bowl, combine the spaghetti, vegetables and bread crumb mixture. Toss gently to mix. Serve immediately.

Nutritional Analysis

(per serving)
Calories353Monounsaturated fat7 g
Protein11 gCholesterol0 mg
Carbohydrate56 gSodium661 mg
Total fat12 gFiber11 g
Saturated fat2 g

47th Recipe Vegetarian chili

Dietitian's tip: Firm tofu stands in for meat and is much lower in fat and cholesterol than is hamburger. It also picks up the chili flavors nicely. Serve this hearty vegetarian chili with corn bread, and sliced pears sprinkled with cinnamon and nutmeg. 
Serves 4


    • 1 tablespoon olive oil
    • 1 small yellow onion, chopped (approximately 1/2 cup)
    • 12 ounces extra-firm tofu, cut into small pieces
    • 2 cans (14 ounces each) diced tomatoes with no added salt
    • 1 can (14 ounces) kidney beans with no salt added, rinsed and drained
    • 1 can (14 ounces) black beans with no salt added, rinsed and drained
    • 3 tablespoons chili powder
    • 1 tablespoon oregano
    • 1 tablespoon chopped fresh cilantro (fresh coriander)


In a soup pot, heat the olive oil over medium heat. Add the onions and saute until soft and translucent, about 6 minutes. Add the tofu, tomatoes, beans, chili powder and oregano. Bring to a boil. Reduce heat and simmer for at least 30 minutes. Remove from the heat and stir in cilantro. Ladle into individual bowls and serve immediately.

Nutritional Analysis

(per serving)
Calories301Cholesterol0 mg
Protein18 gSodium450 mg
Carbohydrate46 gFiber15 g
Total fat5 gPotassium560 mg
Saturated fat1 gCalcium150 mg
Monounsaturated fat2 g

46th Recipe Stuffed eggplant

Dietitian's tip: For a meatless version, saute extra-firm tofu instead of chicken breast along with the vegetables. For another variation, add tarragon and lemon or Cajun spices to jazz up the eggplant stuffing.
Serves 2


    1 medium eggplant 1 cup water 2 tablespoons olive oil 6 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long 1/4 cup chopped onion 1/4 cup chopped red, green or yellow bell peppers 1 cup canned unsalted tomatoes, drained except for 1/4 cup liquid 1/4 cup chopped celery 1/2 cup sliced fresh mushrooms 1 cup whole-wheat bread crumbs Freshly ground black pepper, to taste


Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
Trim the ends off the eggplant and cut in half lengthwise. Using a spoon, scoop out the pulp, leaving a shell 1/4-inch thick. Place the shells in the baking dish and add the water to the bottom of the dish. Chop the eggplant pulp into cubes. Set aside.
In a large, nonstick frying pan, heat the olive oil over medium-high heat. Add the chicken strips and saute until the chicken is lightly browned and no longer pink, about 5 minutes. Add the diced eggplant, onion, peppers, tomatoes and reserved tomato juice, celery, and mushrooms to the chicken. Reduce heat and simmer until the vegetables are tender, about 10 minutes. Stir in the bread crumbs and black pepper. Scoop half of the mixture into each eggplant shell.
Cover with aluminum foil and bake until the eggplant is softened and the stuffing is warmed through, about 15 minutes. Transfer the eggplant to warmed individual plates and serve immediately.

Nutritional Analysis

(per serving)
Serving size: 1 eggplant half
Calories388Cholesterol49 mg
Protein26 gSodium185 mg
Carbohydrate35 gFiber12 g
Total fat15 gPotassium1,209 mg
Saturated fat2 gCalcium54 mg
Monounsaturated fat10 g

45th Recipe Tomato-basil pizza

Dietitian's tip: Instead of using tomato sauce, this made-from-scratch pizza uses crushed tomatoes for a chunkier "sauce." If you prefer, replace the canned tomatoes with chopped fresh tomatoes.
Serves 4


    • 1 cup whole-wheat (whole-meal) flour
    • 1 cup all-purpose (plain) flour
    • 1/2 teaspoon salt
    • 1/2 teaspoon sugar
    • 1 teaspoon yeast
    • 1 teaspoon olive oil
    • 3/4 cup warm water
    • 2 cups canned unsalted crushed tomatoes, drained
    • 2/3 teaspoon dried basil
    • 2/3 teaspoon ground black pepper
    • 1/2 teaspoon garlic powder
    • 1 cup reduced-fat mozzarella cheese


Preheat the oven to 375 F. Lightly coat a 10-inch round pizza pan with cooking spray.
In a large bowl, combine the flours, salt, sugar and yeast. Add the oil and warm water and mix well.
Turn the dough out onto a generously floured work surface. With floured hands, knead the dough for 1 minute. If dough is too sticky, add flour 1 teaspoon at a time. Gather into a loose ball. Cover dough with plastic wrap and let rest 10 minutes.
In a small bowl, stir together the tomatoes, basil, black pepper and garlic powder.
Roll out dough and press into the prepared baking pan. Spread the tomato mixture over the dough. Top with cheese. Bake until the dough is browned and the cheese is bubbly, about 10 to 20 minutes. Cut the pizza into 8 slices and serve immediately.

Nutritional Analysis

(per serving)
Serving size: 2 slices
Calories337Cholesterol18 mg
Protein15 gSodium480 mg
Carbohydrate54 gFiber7 g
Total fat6 gPotassium357 mg
Saturated fat3 gCalcium274 mg
Monounsaturated fat2 g

44th Recipe Fettuccine with Swiss chard and mushrooms

Dietitian's tip: Swiss chard is a leafy, cruciferous vegetable that is a good source of vitamins A and C and iron. Prepare the leaves like you'd prepare spinach leaves and the stems like asparagus.
Serves 4


    2 tablespoons olive oil 1/2 cup chopped shallots or green onions 2 garlic cloves, sliced 8 to 10 small mushrooms, sliced 1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces 6 ounces uncooked fettuccine 1/4 cup grated Parmesan cheese 1/4 teaspoon cracked black pepper


In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.
Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.
Divide the pasta onto warmed plates. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper. Serve immediately.

Nutritional Analysis

(per serving)
Calories298Cholesterol4 mg
Protein11 gSodium325 mg
Carbohydrate41 gFiber3 g
Total fat10 gPotassium740 mg
Saturated fat2 gCalcium133 mg
Monounsaturated fat6 g

43rd Recipe Pineapple chicken salad with balsamic vinaigrette

Dietitian's tip: Balsamic vinegar adds vibrant flavor to this salad without a hint of fat or sodium. With its intense and complex flavor, this vinaigrette is a perfect complement to the chicken, pineapple and spinach salad.
Serves 8


    • 4 boneless, skinless chicken breasts, each about 5 ounces
    • 1 tablespoon olive oil
    • 1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice
    • 2 cups broccoli florets
    • 4 cups fresh baby spinach leaves
    • 1/2 cup thinly sliced red onions
    For the vinaigrette
    • 1/4 cup olive oil
    • 2 tablespoons balsamic vinegar
    • 2 teaspoons sugar
    • 1/4 teaspoon ground cinnamon


Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.
In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.
To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.

Nutritional Analysis

(per serving)
Calories181Cholesterol41 mg
Protein17 gSodium75 mg
Carbohydrate8 gFiber2 g
Total fat9 gPotassium330 mg
Saturated fat1 gCalcium33 mg
Monounsaturated fat6 g

42nd Recipe Chinese noodles with spring vegetables

Dietitian's tip: To limit the sodium content of this oriental stir-fry, use reduced-sodium soy sauce, which has 25-percent less sodium but all of the taste of its full-sodium counterpart.
Serves 4


    1 package (8 ounces) Chinese noodles 1 tablespoon peanut oil 1 tablespoon sesame oil 1 tablespoon grated fresh ginger 2 garlic cloves, finely chopped 2 tablespoons reduced-sodium soy sauce 1 cup small broccoli florets 1 cup fresh bean sprouts 8 cherry tomatoes, halved 1 cup chopped fresh spinach 2 scallions, chopped Crushed red chili flakes (optional)


Fill a large pot 3/4 full with water and bring to boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the noodles thoroughly. Set aside.
In a large stockpot or frying pan, heat the oils over medium heat. Add ginger and garlic and stir-fry until fragrant. Stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. Add remaining vegetables and cooked noodles and toss until warmed through.
Divide the noodles among warmed individual plates and top with crushed red chili flakes, if desired. Serve immediately.

Nutritional Analysis

(per serving)
Calories270Cholesterol0 mg
Protein9 gSodium350 mg
Carbohydrate38 gFiber5 g
Total fat9 gPotassium564 mg
Saturated fat2 gCalcium133 mg
Monounsaturated fat4 g

41th Recipe Broccoli, garlic and rigatoni

Dietitian's tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer.
Serves 2


    1/3 pound rigatoni noodles 1 cup broccoli florets (tops) 2 tablespoons Parmesan cheese 2 teaspoons olive oil 2 teaspoons minced garlic Freshly ground black pepper, to taste


Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.
In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.

Nutritional Analysis

(per serving)
Calories358Cholesterol4 mg
Protein13 gSodium97 mg
Carbohydrate60 gFiber3 g
Total fat7 gPotassium278 mg
Saturated fat2 gCalcium95 mg
Monounsaturated fat4 g

40th Recipe Southwestern chicken and pasta

Dietitian's tip: To reduce the amount of sodium in this recipe, use homemade salsa instead of store-bought salsa. To make the salsa, combine chopped fresh tomatoes, diced onions and peppers, cilantro and fresh lime juice.
Serves 4


    • 1 cup uncooked whole-wheat rigatoni
    • 2 boneless, skinless chicken breasts, each 4 ounces, cut into cubes
    • 1/4 cup salsa
    • 1 1/2 cups canned unsalted tomato sauce
    • 1/8 teaspoon garlic powder
    • 1 teaspoon cumin
    • 1/2 teaspoon chili powder
    • 1/2 cup canned black beans, rinsed and drained
    • 1/2 cup fresh or canned corn
    • 1/4 cup shredded CoJack (Colby and Monterey Jack) cheese


Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Spray a large, heavy skillet with cooking spray. Over medium heat, saute the chicken until browned and opaque throughout, 7 to 10 minutes. Stir in the salsa, tomato sauce, garlic powder, cumin, chili powder, black beans and corn. Stir thoroughly and cook until heated through. Add the pasta and gently toss to mix evenly.
Divide the pasta between individual plates. Sprinkle each serving with 2 tablespoons cheese. Serve immediately.

Nutritional Analysis

(per serving)
Serving size: About 1.5 cups
Calories237Cholesterol44 mg
Protein19 gSodium325 mg
Carbohydrate29 gFiber5 g
Total fat5 gPotassium336 mg
Saturated fat2 gCalcium76 mg
Monounsaturated fat1 g

39th Recipe Beef stroganoff

Dietitian's tip: Instead of egg noodles, serve this beef stroganoff over rice pilaf — a Middle Eastern dish with sauteed rice or other grains, seasonings and various vegetables.
Serves 4


    1/2 cup chopped onion 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed 4 cups uncooked yolkless egg noodles 1/2 can fat-free cream of mushroom soup (undiluted) 1/2 cup of water 1 tablespoon all-purpose (plain) flour 1/2 teaspoon paprika 1/2 cup fat-free sour cream


In a nonstick frying pan, saute the onions over medium heat until they're translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.
Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.
Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.
To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

Nutritional Analysis

(per serving)
Calories302Cholesterol83 mg
Protein24 gSodium307 mg
Carbohydrate38 gFiber2 g
Total fat6 gPotassium341 mg
Saturated fat2 gCalcium65 mg
Monounsaturated fat2 g

38th Recipe Tiny Pizzas

Tiny Pizzas

Prep time: about 15 minutes
  • 1 standard-sized bagel, cut in half
  • tomato sauce
  • shredded mozzarella cheese
  • toppings like diced green pepper, chopped onion, or chopped tomato (whatever you like)
  • seasonings like oregano, basil, and pepper
  • oven (you'll need help from your adult assistant)
  • knife (you'll need help from your adult assistant)
  • baking sheet
  1. Preheat the oven to 325° F.
  2. Spread tomato sauce on each bagel half.
  3. Sprinkle the shredded cheese all over the tomato sauce on each half.
  4. Add your favorite toppings.
  5. Put a light sprinkling of seasonings on each half.
  6. Put your bagel halves on the baking sheet.
  7. Bake in the oven on low heat for about 5 to 8 minutes. You'll know they're done when the cheese is bubbly.
  8. Let cool for a minute, then enjoy your tiny pizzas!
Serves: 1
Serving size: 2 tiny pizzas
Nutritional analysis (per serving):
210 calories
9 g protein
4 g fat
34 g carbohydrate
2 g fiber
11 mg cholesterol
633 mg sodium
144 mg calcium
1.9 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.