Jump Into Healthy Living

Super Quick Black Bean Burritos*
Calico Corn Salad*
Lemonade
Sliced strawberries

 

 

Super Quick Black Bean Burritos
 

1-15 oz can low fat refried black beans

¼ cup finely chopped onion

½ cup finely chopped red and/or green pepper

1 clove garlic, minced

1 Tablespoon chili powder

¼ teaspoon dried oregano

¼ teaspoon ground cumin

salt

1-4 ½ oz can chopped green chilies

8 flour tortillas

4 oz reduced fat Monterey jack cheese, shredded

¼ cup low fat sour cream

salsa

 

Place beans in a microwave proof dish, add onion, pepper, garlic, chili powder, oregano, cumin & salt to taste.  Cover with wax paper & microwave on high for 4-5 minutes or until vegetables are tender—stirring every 2 minutes.  Stir in green chilies.

 

Wrap 4 tortillas in wax paper & microwave on high for 30 seconds to make tortillas pliable.  Repeat with remaining tortillas.  Keep covered as you assemble burritos.  Rewarm if necessary so the tortilla doesn’t crack as you fill & roll it.

 

Spread ¼ cup of the bean mixture down the center of each tortilla, top with 2 Tablespoons of cheese.  Roll up tortillas and place seam side down in a 13 x 9 inch baking dish.  Cover with 2 damp paper towels and microwave on high 3-4 minutes or until thoroughly heated rotating a ½ turn after 1 ½ minutes.  Top each burrito with 1 Tablespoon sour cream & 2 Tablespoons salsa to serve.

Adapted from Cooking Light-Light & Easy Cookbook

 

Calico Corn Salad

 

4 cups frozen corn

¾ cup chopped green pepper

½ cup finely chopped red onion

4 oz jar diced pimento, drained

2 Tablespoons chopped cilantro

2 Tablespoons rice wine vinegar

2 teaspoons lime juice

¼ teaspoon salt

¼ teaspoon garlic powder

¼ teaspoon pepper

Lettuce leaves

 

Place corn in a nonstick skillet.  Add 2 Tablespoons water, & cook 3-5 minutes on medium high heat until liquid has evaporated.  Remove from heat and add all remaining ingredients except lettuce.  Stir well.  Serve on lettuce lined plates or in a bowl lined with lettuce.

Adapted from Cooking Light-Light & Easy Cookbook

• 1 boneless chicken breast/person
• low fat ranch dressing
• unseasoned bread crumbs
• Cooking spray

Build Your Own Chef’s Salad*

French Bread
Low Fat Milk
Apple Slices

• Sliced baby carrots

• Sliced cucumbers

• Sliced radishes

• Canned, marinated bean salad

• Bite size pieces of broccoli or cauliflower

• Sliced black or green olives

• Bite size pieces of lightly steamed fresh pea pods (steam 1-2 minutes)

• Bite size pieces of lightly steamed asparagus (steam 2-3 minutes)

• Shredded cheese

• Sunflower seeds

• Shredded ham, chicken or turkey

• Croutons

While onions and mushrooms cook, break eggs into a bowl and beat until foamy.  (Reduce calories in the egg mixture without sacrificing flavor by using 3 whole eggs & 3 egg whites in place of 6 whole eggs)  Add chopped ham and shredded cheeses to eggs along with a sprinkling of salt and pepper. 

Once onions and mushrooms are cooked, pour egg mixture into the skillet.  With the back of a spoon push (don’t stir) the ham, mushrooms and cheeses through the eggs to distribute them evenly.  Cook without stirring until only the surface is slightly runny, but the sides appear cooked (about 7 minutes).  Place the skillet under the broiler and cook until the surface is set and just lightly browned (about 2 minutes). 

While your rice cooks, Slice beef across the grain, on an angle, into very thin strips.  Coat a wok or large nonstick skillet with cooking spray; heat over medium high heat (375 degrees if using an electric skillet) until pan is hot.  Add meat strips & garlic & cook stirring frequently until meat is browned & cooked through.  Add thawed vegetables to the pan along with oyster sauce & cook for 3 minutes or until mixture is thoroughly heated.  Serve over rice. (Cooking  Light 5 Ingredient 15 Minute Cookbook) 

• 8 oz carton low fat lemon yogurt

• 1 ½ cups whipped topping

• 1 ½ cups raspberries

• 5 ice cubes

Build Your Own Baked Potato Night*
Low Fat Milk
Red or Green Grapes 

Nonfat sour cream, low fat Italian dressing &/or salsa 

Wash potatoes, pierce with a fork & microwave until tender.  While potatoes are cooking, chop your choice of vegetables & lean meat into bite size pieces.  To serve, cut potato in half & place in a bowl.  Top with 1 slice of lean meat chopped into bite size pieces, ½ cup chopped vegetables, 2 Tablespoons cheese & either sour cream, low fat Italian dressing or salsa.  Serve with skim or 1% milk and red or green grapes.  

Build Your Own Pita Pockets*
Low Fat Milk
Sliced Peaches 

1 pita/person, sliced in ½

Lean cooked meat ( try sliced turkey, chicken or roast beef from the deli)

Shredded low fat cheese

Sliced vegetables (try tomatoes, onions, cucumbers, lettuce)

Mustard, fat free mayonnaise, cranberry sauce, salsa 

Cut pita in half & gently open.  Fill each half with a slice of lean meat & top with shredded cheese & sliced vegetables.  Spice up pita with your choice of mustard, mayo, salsa or cranberry sauce!

Serve with skim or 1% milk & sliced peaches.

Three Bean Chili *
Tossed salad with carrot coins *
(topped with your family’s favorite low fat dressing)
Warmed flour tortillas
1% or skim milk
Frozen grapes

3 Bean Chili
(From Fat-Proof Your Child by Joseph C. Piscatella)

1 pound lean ground beef
1 medium onion chopped (or use ½ cup frozen chopped onions to save time)
2 cloves minced garlic (or ¼ teaspoon garlic powder)
1 ½ teaspoons Lawry’s chili seasoning
1-28 ounce can chopped tomatoes with liquid
1/8 teaspoon ground cumin (like food spicy? Try ¼ teaspoon)
½ teaspoon cayenne (optional)
1 Tablespoon chili powder
¾ teaspoon Lawry’s Seasoned Salt
2-15 ounce cans red beans (can use kidney beans), drained & rinsed
1 15 ounce can black beans (drained & rinsed)
1 15 ounce can cannellini beans, drained & rinsed

In a nonstick skillet, brown ground meat with onion & garlic on medium heat; drain off excess fat by placing in a colander, then patting with paper toweling to remove more of the fat from the meat. Place back in a 3 quart saucepan, sprinkle with Lawry’s chili seasoning. Meanwhile, as meat & onion cooks, puree tomatoes in a food processor until smooth (2-3 minutes).

Pour tomatoes into the saucepan with the cooked meat and add cumin, cayenne, chili powder, seasoned salt & beans. Mix well. Simmer on low heat an additional 10 minutes.

1. Wash grapes & cut stems into small clusters. Wash enough so each person has about ½ cup each. Place grapes on a cookie sheet & put in freezer. Serve after dinner by removing them from the freezer, placing them in a serving bowl & serve!

2. To make salad, use prepackaged cut lettuce. Wash, drain & distribute lettuce in salad bowls.

3. Wash baby carrots & slice into coins. Top salad with carrots & your family’s favorite low fat dressing

4. Remove 1 tortilla/person from the package. Place stack of tortillas in microwave & cook on high for 15-20 seconds or until tortillas are warm & pliable. Fold tortillas in quarters & tuck along side the bowl of chili when you serve it.

Chicken & Biscuits
10 ounces frozen peas
1 can fat-free cream of chicken soup
2 cups cooked, sliced chicken breast
(Use cooked chicken from the deli & remove the skin)
½ cup skim milk
½ cup fat free/low fat sour cream
½ teaspoon salt
1/8 teaspoon pepper
¾ cup shredded low fat cheddar cheese
1 can refrigerator biscuits

Start heating oven to 400 degrees. Mix first 7 ingredients in a saucepan & heat through. Pour into a 2-quart casserole dish. Sprinkle cheddar cheese on top. Separate biscuits & place them on top of the casserole. Bake for 10 minutes or until biscuits are golden brown.

Carrot Stick Sweeties
Slice16-20 peeled, baby carrots in half lengthwise & then take each half & cut it into 3 matchstick pieces. Place carrot sticks into a microwave safe dish, add 2 Tablespoons water & microwave, covered, on high for 2-3 minutes or until tender. Drain & toss with 1-teaspoon margarine & 2 teaspoons brown sugar
 

Bean & Sausage Soup
(adapted from Cooking Light 5 Ingredient/15 Minute Cookbook)
Butter flavored cooking spray
6 ounces turkey kielbasa sausage, sliced
1 cup diced green, red or yellow pepper
1 (14 ¼ ounce) can fat free, chicken broth
1 can red beans (or kidney beans)
¼ cup picante or salsa

Coat a medium saucepan with cooking spray and place over medium high heat until hot. Add sliced sausage & cook for 1 minute or until the sausage starts to brown, stirring to prevent sticking. Add pepper & cook an additional minute. Add chicken broth, bring to a boil. Reduce heat to low, add beans & picante sauce. Cook over low heat, covered for 5 minutes.

Makes 4 (1 cup) servings.

While soup warms, make quesadillas.

Speedy Quesadillas
(adapted from Cooking Light 5 Ingredients/15 Minute Cookbook)
Butter flavored cooking spray
4 (8 inch) flour tortillas
1 cup shredded, reduced fat cheddar cheese
¼ cup finely chopped onion (1/2 a medium onion)

Coat a large, nonstick skillet with cooking spray. Cook chopped onion until tender, remove from pan. Wipe skillet clean & re-spray with cooking spray. Heat skillet over medium high heat. Place 1 tortilla in the skillet, top with ½ cup cheese, 2 Tablespoons cooked onions and another tortilla. Cook 2 minutes on each side or until lightly browned. Remove from skillet & keep warm. Repeat with remaining 2 tortillas, cheese & onions. Cut each quesadilla into 6 wedges.

Serves 4 (serving size = 3 wedges)

Sandwiches make a great, quick meal! Try…

Pita Melt *
Oven Fries *
Apple slices
Low Fat Milk

Pita Melt
Whole Wheat Pita bread
Low fat Cheddar or Monterey jack cheese-grated
Bite size fresh vegetables
Turkey or turkey ham

Cut each pita in half. Fill each ½ with 2 Tablespoons of grated cheese, ¼ cup of your favorite bite size fresh vegetables and a slice of turkey or turkey ham. Microwave for 1-2 minutes to heat pockets & melt cheese. OR--Heat oven to 300 degrees. Place pockets on a cookie sheet and bake for 3-5 minutes.

Oven Fries
Thoroughly scrub 4 raw baking potatoes. Cut potatoes into ¼ inch slices, leaving the skins on. Spray a baking sheet with non-stick cooking spray. Place potatoes in a single layer on the baking sheet. Sprinkle lightly with salt & pepper. Bake at 450 degrees for 15-20 minutes or until potatoes are tender.
 

Zesty Tuna Sandwich
Carrot & celery sticks
Banana
Low fat milk

Zesty Tuna Sandwich
1-6 ¼ can of water packed tuna
1 Tablespoon low fat mayonnaise
1 Tablespoon plain yogurt

Mix all ingredients together and then add 1 or more of the following:

Chopped celery
Chopped green pepper
Chopped olives
Chopped onions
Pickle relish
Sunflower seeds
Shredded lettuce

Spread on bread for a delicious sandwich
 

Grilled Cheese Sandwiches
Tomato Soup
(Your favorite variety)
Baby Carrots
Winter fruit salad
Hot cocoa

Grilled Cheese Sandwiches
Per person: 2 Slices bread
2 ounces American cheese (processed cheese melts smoother than natural cheeses like cheddar)
1 teaspoon margarine or butter

Heat a pan or griddle on medium heat & spread the margarine/butter over the hot surface. This reduces the amount of fat you have to use. Assemble the sandwiches and place on the hot griddle until the cheese melts & the bread lightly browns. Flip sandwiches once during cooking.

Winter Fruit Salad
1 large orange
1 large apple
1 banana
1 cup fresh green grapes

Wash all fruit & dry with a clean paper towel. Peel the orange over a bowl, collecting any juice that leaks out. Slice the orange crosswise into wheels & then cut each "wheel" into 4 bite size pieces. Place pieces in the bowl with the juice.

Don’t peel the apple. Just core & cut the apple pieces (without the core) into bite size pieces. Mix with orange pieces & juice right away so they don’t brown.

Peel the banana & slice into bite size pieces. Add to orange & apple mixture to prevent browning.

Cut the grapes in half & mix with other fruit.

Serves 4

Hot Cocoa Mix
(This mix contains more milk than commercial hot cocoa mixes which are mostly sugar)
4 cups non-fat dry milk granules
1 ¼ cup Nestle Quick powder
½ cup cocoa powder (omit if you like a milder chocolate taste)
½ cup nondairy creamer powder
1/3 cup powdered sugar
½ teaspoon salt (this enhances the sweetness)

Mix ingredients together & store in an airtight container. To make a cup of cocoa, place 1/3 cup mix into a mug & add 1 cup hot water. Stir to dissolve mix
 

Personalized Pizzas
1-12 inch commercially prepared pizza crust
Vegetable cooking spray
1 cup of your favorite spaghetti or pizza sauce
2/3 cup shredded low fat mozzarella cheese,
¼ cup shredded parmesan cheese

Possible toppings

• sliced black or green olives

• sliced cooked mushrooms (use canned sliced mushrooms)

• chopped broccoli (use frozen chopped broccoli, microwave to defrost & drain well)

• thinly sliced green pepper

• shredded carrots

• Canadian bacon, cut in bite size pieces

• slices of low fat turkey pepperoni

• crumbled cooked lean ground beef or turkey

Heat your oven to 400 degrees. Place the pizza crust on a cookie sheet & spray the crust lightly with cooking spray. Bake for 7-10 minutes or until crust edges are lightly browned. Top with sauce, then your family’s favorite toppings. Lastly top with mozzerella cheese and finally the parmesan cheese. Bake for 10-12 minutes, until cheese is melted & crust golden brown. Serves 4-6.

Can’t agree on toppings? Let each family member choose their own topping for their pieces.

Try a Stars & Stripes Pizza

Instead of shredding the cheese, use cookie cutters to cut out stars and use thinly sliced red pepper strips for the stripes.

Try a Mexican Pizza
Follow the recipe above for baking the pizza crust. After baking the crust for 7-10 minutes, Top partially baked crust with 1 cup of low fat refried beans, spicy tomato sauce (Mix 8 ounces tomato sauce with ½ teaspoon ground cumin, ¼ teaspoon chili powder, ¼ teaspoon black pepper & ¼ teaspoon salt) and 2/3 cup shredded jack cheese. Bake for 10-12 minutes longer or until cheese is melted and the crust is lightly browned.

V-8 Splash
Club soda
Ice

Fill glasses with ice. Pour Splash into each glass until it is 2/3 full. Top off each glass with club soda.

1 pound of lean ground beef
1 package of taco seasoning mix
1 can red beans or kidney beans, drained
1 bag of salad greens
2 tomatoes, chopped
1 green pepper, diced
1 cup shredded cheddar cheese
1 box of taco shells (10 shells)
1 cup mild taco sauce

Brown ground beef in a skillet over medium heat. Drain off fat. Add taco seasoning mix to the meat along with red (kidney) beans and cook 5 minutes to blend flavors. Line a large bowl or platter with the lettuce. Mix remaining ingredients with the meat & mound on top of lettuce to serve.