Nutrition Facts: Calories: 499; Total fat: 10 g; Saturated fat: 3 g.

Source: A Healthier You, Centers for Disease Control and Prevention

Yield: 6 servings

Ingredients:
1 pound beef (top round)
1 tablespoon paprika
1 1⁄2 teaspoon oregano
1⁄2 teaspoon chili powder
1⁄4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄8 teaspoon red pepper
1⁄8 teaspoon mustard (dry)
8 potatoes (red-skinned, halved)
3 cups onion (finely chopped)
2 cups beef broth
2 garlic clove (large, minced)
2 carrot (large, peeled, cut into very thin 2 1/2 inch strips)
2 kale (bunches)
non-stick cooking spray

Directions:
1. Partially freeze beef. Thinly slice across the grain into long strips 1/8 inch thick and 3 inches wide.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet nonstick cooking spray. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
6. Stir in carrots, lay greens over top and cook, covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread for dunking.

Nutrition Facts: Calories, 320; Calories from fat, 30; Total fat, 3.5g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 35mg; Sodium, 410mg; Total Carbohydrate, 54g; Fiber, 9g; Protein, 23 g; Vit. A, 290%; Vit. C, 170%; Calcium, 15%; Iron, 25%.

Source: http://recipefinder.nal.usda.gov

Directions:
1. Mix eggs, milk, and seasonings in a bowl.
2. Heat oil in pan over medium-high heat (350 degrees in an electric skillet).
3. Stir in the eggs and cook until firm.
4. Warm the refried beans in a separate pan.
5. Warm the tortillas on a griddle or wrap in foil and heat in the oven.
6. On each tortilla, layer 1/4 refried beans, eggs, cheese, and tomato.
7. Roll the burrito, cut in half and enjoy!

Notes:
Try your favorite salsa in place of the tomato.
Use other vegetables from your refrigerator, such as green or red bell peppers, or cooked corn.
Serve with guacamole or light sour cream.

Nutrition Facts: Calories, 220; Calories from fat, 70; Total fat,  8g; Saturated fat, 3g; Trans fat 0g; Cholesterol, 115mg; Sodium, 460mg; Total Carbohydrate, 25g; Fiber, 3g; Protein, 10g; Vitamin A, 6%; Vitamin C, 6%; Calcium, 15%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

Brazilian Black Beans and Sausage

Serving Size: 1 cup
Yield: 8 servings

Ingredients:
2 teaspoons vegetable oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/8 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

Directions:
1. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
2. Add remaining ingredients
3. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
4. Refrigerate leftovers within 2 hours.

Notes:
   - Add mushrooms or green bell peppers for variety.
   - If you like spicy food, add some cayenne pepper or chili powder.
   - Use brown rice to add fiber; increase the simmering time to 40 minutes.

Nutrition Facts: Calories, 190; Calories from fat, 35; Total fat, 4g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 20mg; Sodium, 420mg; Total Carbohydrate, 28g; Fiber, 3g; Protein, 8 g; Vit. A, 10%; Vit. C, 35%; Calcium, 2%; Iron, 8%.

Source: Oregon State University Extension

Serves: 4

Ingredients:
3 cups hot cooked brown rice
3 tbsp. low-sodium soy sauce
¼ cup water
1 tbsp. honey
1 tbsp. cornstarch
1 ½ tbsp. canola or corn oil
1 lb. boneless chicken breast, cut into 1-inch cubes
2 cloves garlic, minced
1 small white onion, cut into small wedges (about 1/8-inch thick)
3 medium carrots, peeled and thinly sliced diagonally (1 cup total)
1 ½ cups small broccoli florets
1 medium red bell pepper, cut into 1-inch pieces

Directions:
1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
2. Heat oil in a wok or large skillet. Add minced garlic; sauté about 1minute until garlic is golden.
3. Add chicken; cook about 5-6 minutes, then push chicken to the side.
4. Add onions to center of skillet; cook until slightly tender and push to the side.
5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side.
6. Pour soy sauce mixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens.
7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

Nutrition Facts: Calories, 410; Calories from fat, 90; Total fat, 10g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 75mg; Sodium, 580mg; Total Carbohydrate, 49g; Fiber, 6g; Protein, 30g; Vit. A, 190%; Vit. C, 110%; Calcium, 6%; Iron, 10%.

Source: www.choosemyplate.gov

Directions:
1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 3 teaspoons chili powder, cumin, garlic powder, oregano, salt and pepper. Reduce heat to low (250 degrees in an electric skillet), cover and heat thoroughly.
As filling heats, mix cornmeal, salt, sugar and 1 teaspoon chili powder with water in a small saucepan. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
3. Spread cornmeal mixture over chili mixture.
4. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.

Tip: Substitute 1-2 tablespoons taco seasoning mix for the last 6 ingredients in the filling in step 2 (chili powder, cumin, garlic powder, oregano, salt and pepper.)

Nutrition Facts: Calories, 170; Calories from fat,45 ; Total fat,  5g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 20mg; Sodium, 420mg; Total Carbohydrate, 21g; Fiber, 4g; Protein, 10g; Vitamin A, 8%; Vitamin C, 8%; Calcium, 10%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

Serving Size: 1½ cups
Yield: 5 servings

Ingredients:
1 cup onions, chopped
¼ cup green peppers
2 teaspoons vegetable oil
1 can (8 ounces) tomato sauce*
1 teaspoon parsley, chopped
½ teaspoon black pepper
1¼ teaspoons garlic, minced
5 cups brown rice, cooked in unsalted water
3½ cups chicken breasts, cooked, skin and bone removed, and diced

Directions:
1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken. Heat through.

Tip: *Reduce sodium by using one 4-oz can of no-salt-added tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 226 mg.

Nutrition Facts: ): Calories: 428, Total fat: 52 g, Saturated fat: 2 g, Cholesterol: 80 mg, Sodium: 341 mg, Fiber: 8 g, Protein: 29 g, Carbohydrate: 35 g, Potassium: 545 mg.

Source: A Healthier You, Centers for Disease Control and Prevention

Nutrition Facts: Calories: 285; Total fat: 8 g; Saturated fat: 2 g; Cholesterol: 85 mg; Sodium: 236 mg; Fiber: 1 g; Protein: 33 g; Carbohydrate: 11 g; Potassium: 348 mg.

Source: A Healthier You, Centers for Disease Control and Prevention

Directions:
1. Sprinkle chicken breasts with pepper.
2. Thread eight skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato.
3. Place kabobs into shallow pan.
4. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1 hour.
5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Discard any leftover marinade.

Nutrition Facts: Calories: 359; Total fat: 11 g; Saturated fat: 2 g; Cholesterol: 66 mg; Sodium: 226 mg; Fiber: 3 g; Protein: 28 g; Carbohydrate: 34 g; Potassium: 756 mg

Source: A Healthier You, Centers for Disease Control and Prevention

Serving Size 1 cup
Yield: 6 servings

Ingredients:
2 whole skinless, boneless chicken breasts (1 1/2 pounds) cut in 1" cubes
2 teaspoons vegetable oil
1 1⁄2 cups or more chopped broccoli, fresh or frozen
1 can (14 1/2 ounces) low sodium chicken broth
1 can (14 1/2 ounces) low sodium cream of chicken soup
1 teaspoon pepper
2 cloves garlic, or 1/4 teaspoon garlic powder
2 cups small shell pasta, uncooked
1 cup (4 ounces) cheddar cheese, shredded

Directions:
1. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink, about 2-3 minutes.
2. Add broccoli, broth, soup, salt, pepper, garlic, and pasta. Bring to a boil.
3. Reduce heat to lowest setting, cover, and simmer for 20 minutes, or until pasta is tender.
4. Stir occasionally to prevent sticking.
5. Add more liquid if needed.
6. Add cheese during last two minutes.
7. Refrigerate leftovers within 2 hours.

Notes: Use whole wheat pasta when available.

Nutrition Facts: Calories, 390; Calories from fat, 110; Total fat,  13g; Saturated fat, 5g; Trans fat 0g; Cholesterol, 95mg; Sodium, 520mg; Total Carbohydrate, 32g; Fiber, 2g; Protein, 36 g; Vit. A, 10%; Vit. C, 15%; Calcium, 15%; Iron, 10%.

Oregon State University Extension

Yield: 4 servings

Ingredients:
1½ tsp olive oil, extra virgin or virgin
2 boneless, skinless chicken breasts (about 12 oz), diced into 1-inch cubes
2 cups sliced fresh white mushrooms
2 cups sliced cremini mushrooms
½ medium red bell pepper, cut into ¾” squares
2 cups chicken broth, lower sodium
1 cup raisins
2 cups instant whole-grain rice
1½ tbsp curry powder

Directions:
1. Heat olive oil in large sauté pan.
2. With heat on medium-high, place chicken in pan and cover with lid.
3. Cook chicken about 5 minutes.
4. Add mushrooms and peppers to pan and sauté 3-4 minutes.
5. Add chicken broth.
6. Gently mix in raisins, rice, and curry powder; bring to boil, reduce heat and cover.
7. Simmer until rice is done; fluff with fork and let sit 3-5 minutes before serving.

Nutrition Facts: Calories, 440; Calories from fat, 50; Total fat, 6g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 55mg; Sodium, 410mg; Total Carbohydrate, 71g; Fiber, 3g; Protein, 6g; Vit. A, 100%; Vit. C, 35%; Calcium, 4%; Iron, 15%.

Source: www.choosemyplate.gov

Serving Size: 2/3 cup
Yield: 12 Servings 

Ingredients:
1 pound ground meat, beef chicken or turkey
1 onion, chopped
2 teaspoons chili powder
1 can tomato, chopped with juice
2 cans black beans or kidney beans (15oz each)
1 can tomato soup (10.75 oz) 

Directions:
1. Brown meat and onion in skillet. Drain grease from pan.
2. Add chili powder, tomatoes, drained beans and tomato soup.
3. Simmer for 10-15 minutes, stirring often.
4. Flavor boosters: green chilies, diced hot peppers, sautéed fresh mushrooms, sautéed fresh garlic, hot pepper sauce, frozen or canned corn, or extra chili powder

Nutrition Facts: Calories, 160; Calories from fat, 40; Total fat,  4.5g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 35mg; Sodium, 480mg; Total Carbohydrate, 18g; Fiber,4 g; Protein, 12g; Vitamin A, 6%; Vitamin C, 15%; Calcium, 6%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

Yield: 2 servings

Ingredients:
3 teaspoons olive oil
¼ cup onion, chopped
1 clove garlic, finely chopped
½ cup fresh asparagus pieces
½ cup canned or frozen artichoke hearts, chopped
½ cup sugar snap peas, strings pulled and cut in ½-inch pieces
¼ teaspoon dried basil
Salt and pepper to taste
¾ cup egg substitute or 3 eggs
1 tablespoon plain yogurt, low-fat
1 tablespoon Parmesan cheese, grated

Ingredients:
Serves: 4

For the salsa:
1 can (15.25 oz.) peach halves, drained, rinsed and chopped (about 1 cup)
½ red bell pepper, finely chopped (about ½ cup)
¼ red onion, finely chopped (about ¼ cup)
1 whole jalapeño pepper, rinsed, seeded and finely chopped (about 1 tbsp)
1 tbsp. finely chopped fresh Cilantro
2 tsp lemon juice

For the fish:
4 tilapia fillets (about 1 lb)
1 tbsp. chili powder
¼ tsp low-sodium adobo seasoning
1 packet low-sodium sazón seasoning
8 6” flour tortillas, warmed

Directions:
1. In medium bowl, stir together chopped peaches, bell pepper, onions, jalapeños, cilantro and lemon juice; cover and refrigerate until ready to use.

For the fish:
2. Heat grill or grill pan over medium-high heat. Using paper towels, pat fish dry; transfer to plate. In small bowl, stir together chili powder, low-sodium adobo, and sazón packet. Rub fish with spice mixture to coat completely.
3. Place fish on hot, greased grill grates. Cook, flipping once, until fish is opaque and flakes easily with fork (145 ˚F), about 8 minutes. Thinly slice fish.
4. To serve, fill each tortilla with ½ fish fillet and about 1/3 cup salsa.

Nutrition Facts: Calories, 330; Calories from fat, 40; Total fat, 5g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 55mg; Sodium, 380mg; Total Carbohydrate, 44g; Fiber, 3g; Protein, 27g; Vit. A, 25%; Vit. C, 45%; Calcium, 6%; Iron, 15%.

Source: www.choosemyplate.gov

Nutritional Information: Per serving: Calories 178, Total Fat 5 g, Saturated Fat 2 g, Sodium 139 mg, Cholesterol 78 mg, Protein 25 g, Carbohydrates 6 g, Dietary Fiber 1 g

Source: Cooperative Extension Service, www.extension.org

Directions:
1. Heat oil in a large skillet over medium heat.
2. Add onion, ginger, turmeric and cumin, and stir while cooking for 1 minute.
3. Add remaining ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot. 

Flavor boosters: Cook ½ cup raisins or diced apples with vegetables.

Nutrition Facts: Calories, 160; Calories from fat, 10; Total fat,  1.5g; Saturated fat, 0g; Trans fat 0g; Cholesterol, 0mg; Sodium, 25mg; Total Carbohydrate, 33g; Fiber, 6g; Protein, 6g; Vitamin A, 25%; Vitamin C, 20%; Calcium, 2%; Iron, 6%.

Source: Oregon State University Extension Service, www.foodhero.org

Directions:
1. Wash your hands and work area.
2. If not using already-cooked noodles, cook according to package directions only with no added salt. Drain. Rinse in cool water. Drain again. Cut spaghetti noodles into short pieces.
3. Preheat oven to 350° F.
4. Meanwhile, mix garlic, rosemary, oregano and tomato sauce. Set aside.
5. Cook zucchini, broccoli and onion in a skillet sprayed with non-stick cooking spray, over medium heat with 1/4 cup water until crisp-tender. (Or cook in microwave without water.)
6. Add spinach to vegetable mixture. Cook until just warm. Remove from heat. Stir in carrots. Set aside.
7. In a medium bowl, mix cottage cheese, egg, and Parmesan. Set aside.
8. In an 8 x 8" baking pan, sprayed with nonstick cooking spray, place noodles, then add cottage cheese mixture, followed by the cooked vegetable mixture, then tomato sauce mixture.
9. Sprinkle mozzarella over top.
10. If desired, cover, refrigerate and cook casserole later today or tomorrow.
11. Cover with aluminum foil and bake at 350° F. for 30-40 minutes, or until hot and bubbly. Remove cover and bake 10 minutes longer, or until the layer of cheese is light brown.
12. Remove casserole from oven. Wait 10 minutes before serving. Cut into 6 pieces. Serve hot.
13. Cover and refrigerate leftovers within 2 hours.

Nutrition Facts: Calories, 270; Calories from fat, 80 ; Total fat, 9g; Saturated fat, 5g; Trans fat 0g; Cholesterol, 95mg; Sodium, 420mg; Total Carbohydrate, 25g; Fiber, 3g; Protein, 20g; Vitamin A, 130%; Vitamin C, 35%; Calcium, 35%; Iron, 10%.

Source: Fix It Fresh! Fruits and Vegetables Recipes Series, Kansas State University Research and Extension

Directions:
1. Heat oil in large non-stick skillet. Add onion and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in a 10- by 6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

Nutrition Facts: Calories, 178; Total fat: 4 g; Saturated fat: 1 g; Cholesterol: 56 mg; Sodium: 260 mg; Fiber: 3 g; Protein: 22 g; Carbohydrate: 12 g; Potassium: 678 mg.

Source: UMass Extension Nutrition Education Program

Serving Size: 1 cup
Yield: 8 servings

Ingredients:
1⁄2 pound lean ground beef
3⁄4 cup onion, chopped
1⁄2 cup bell pepper
1 cup rice, uncooked
1 cup tomatoes, chopped (about 2 medium)
1 cup fresh, frozen, or canned mixed vegetables, chopped
1 tablespoon chili powder
1 tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese
2 cups water

Directions:
1. Brown beef in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook, stirring, 10 minutes until vegetables are soft.
3. Add rice, tomato, mixed vegetables, water, and spices. Mix and bring to a boil.

4. Reduce heat to medium low, cover, and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.
6. Refrigerate leftovers within 2 hours.

Nutrition Facts:Calories, 140; Calories from fat, 50; Total fat,  6g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 25mg; Sodium, 380mg; Total Carbohydrate, 12g; Fiber, 2g; Protein, 9g; Vit. A, 20%; Vit. C, 25%; Calcium, 8%; Iron, 10%.

Source: Oregon State University Extension

Directions:
1. Heat olive oil in a large skillet over medium-high heat.
2. Combine rosemary, salt and pepper; sprinkle over one side of chicken.
3. Place chicken in pan with seasoned side down, cook 3 minutes.
4. Reduce heat to medium and turn chicken. Add tomatoes and beans, cover and simmer 10 minutes or until chicken is done.
5. Stir in olives.

Notes:
To lower the sodium, use a no-salt-added bean and omit the 1/4 teaspoon of salt

Nutrition Facts per Serving: Amount per serving: calories, 316; calories from fat, 23; total fat, 8.1 g; cholesterol, 94 mg; sodium, 978 mg; total carbohydrate, 30.2 g; dietary Fiber, 6.8 g; protein, 31.2 g

Source: Singing the Praises of Beans, Alice Henneman, University of Nebraska-Lincoln Extension, Lancaster County.

Serving size: 1 pork chop
Yield: 2 servings 

Ingredients:
2 pork chops
1 peeled sweet potato
1/2 sliced orange
Dash of cinnamon
Dash of salt
Dash of black pepper 

Directions:
1. Preheat oven to 350 degrees F.
2. In a medium skillet, brown pork chops in a small amount of oil.
3. Cut sweet potato into 1/2-inch slices.
4. Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings.
5. Cover and bake for 1 hour until meat is tender. (Note: Pork should reach an internal temperature of at least 160 degrees F)

Nutrition Facts: Calories, 270; Calories from Fat, 100; Total Fat, 11g; Saturated Fat, 4g; Trans Fat, 0g; Cholesterol, 65 mg; Sodium, 85mg; Total Carbohydrate, 17g; Dietary Fiber, 3g; Sugars, 6g; Protein, 25g.

Source: Adapted slightly by Alice Henneman, University of Nebraska-Lincoln Extension, from Simply Seniors Cookbook, Utah Family Nutrition Program, Utah State University Extension.

Directions:
1. Combine buttermilk and chicken in large zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.
2. Preheat oven to 450°. Combine flour, salt, peppers and cumin in second large zip-top bag. Remove chicken from marinade and discard marinade.
3. Add chicken one piece at a time to flour mixture, shaking bag to coat chicken.
4. Remove chicken from bag, shaking off excess flour. Spray lightly with cooking spray and return, one piece at a time, to flour mixture shaking to coat.
5. Place chicken on baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 450° F for 35 minutes or until done, turning after 20 minutes.

Nutrition Facts: Calories, 265; Calories from fat, 45 ; Total fat, 5g; Saturated fat, 1.2g; Trans fat 0g; Cholesterol, 110mg; Sodium, 0mg; Total Carbohydrate, 15g; Fiber, 1g; Protein, 38g.

Source: Source: www.extension.org

Serves: 4

INGREDIENTS:
12 ounces boneless, skinless chicken breast
1 cup water
4 medium russet potatoes (about 6 ounces each)
3 tablespoons hot pepper sauce
¼ cup non-fat milk
¼ cup fat-reduced sour cream
2 tablespoons margarine
¼ cup crumbled blue cheese
2 green onions
2 medium tomatoes
4 celery stalks

DIRECTIONS:
1. Center oven rack and preheat oven to 425 °F.
2. Place chicken in a sauté pan, add water, and cover. Simmer for 20 minutes and remove from pan; let cool slightly.
3. When chicken is cool enough to handle, shred using two forks, one in each hand. While chicken is simmering, prepare remaining ingredients:
4. Wash and scrub potatoes with a clean vegetable brush under running water and slit each one lengthwise about 1-inch deep. Place potatoes in a microwave-safe dish and microwave on high, uncovered, for about 10 minutes. Let cool slightly.
5. Slice each potato in half length-wise, scoop out potato leaving a ¼-inch shell.
6. Mash potato together with hot pepper sauce, sour cream, margarine, and milk. Fold in blue cheese and shredded chicken.
7. Spoon mixture into potato skins slightly denting center (to hold fresh toppings after baking). 8. 8. Place filled potato skins on a 9”x13” baking sheet and bake about 15-20 minutes until tops are golden brown.
9. Dice tomatoes and green onions. Cut celery stalks into four inch sticks.
10. To serve, top potatoes with onions and tomatoes. Serve celery sticks on the side for scooping potato contents.

Nutrition Facts: Calories, 360; Calories from fat, 110; Total fat, 12g; Saturated fat, 4g; Trans fat 0g; Cholesterol, 45mg; Sodium, 550mg; Total Carbohydrate, 44g; Fiber, 5g; Protein, 20g; Vit. A, 25%; Vit. C, 60%; Calcium, 15%; Iron, 15%.

Source: www.choosemyplate.gov

Serving Size: 1 cup
Yield: 8 servings

Ingredients:
8 ounces whole wheat spaghetti noodles
2 tablespoons sugar
3 tablespoons soy sauce
2 tablespoons rice vinegar
1⁄4 cup vegetable oil
12 ounces frozen broccoli
1 tablespoon minced garlic
1 1⁄2 cups cooked, diced chicken breast
1 tablespoon toasted sesame seeds

Directions:
1. Cook pasta according to package directions. Set aside.
2. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
3. Heat oil in large sauté pan or skillet. Add garlic and broccoli, and cook on medium until soft.
4. Add chicken and cook until heated through.
5. Add pasta and soy sauce mixture, and mix well. Sprinkle sesame seeds on top.
6. Refrigerate leftovers within 2 hours.

 Tip: Substitute diced tofu or a can of drained garbanzo beans for chicken. No broccoli? Use peas, green beans, or mixed veggies. Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.

 Nutrition Facts: 240; Calories from fat, 80; Total fat,  9g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 20mg; Sodium, 520mg; Total Carbohydrate, 28g; Fiber, 4g; Protein,13 g; Vit. A, 0%; Vit. C, 25%; Calcium, 2%; Iron, 15%.

Source: Oregon State University Extension

Serving Size: 1 cup
Yield: 10 Servings

Ingredients:
1⁄2 cup low-fat milk
1 pound ground beef, lean
2 tablespoons flour
4 cups mixed vegetables, frozen
3⁄4 cup low-salt beef broth
1⁄2 cup cheddar cheese, shredded
2 large baking potatoes, peeled and diced

Directions:
1. Put diced potatoes in saucepan; add enough water to barely cover.  Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes).
2. Drain potatoes and mash. Add milk, and set mixture aside.
3. Preheat oven to 375 degrees.
4. Brown meat in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly.
5. Add vegetables and broth. Cook 5 minutes until bubbly.
6. Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.
7. Bake 25 minutes, until hot and bubbly.

Nutrition Facts: Calories, 180; Calories from fat, 35; Total fat,  4g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 30mg; Sodium, 150mg; Total Carbohydrate, 21g; Fiber, 3g; Protein, 14g; Vitamin A, 20%; Vitamin C, 10%; Calcium, 6%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

Directions:
1. Heat oil in a deep saucepan over medium-high heat.
2. Cook and stir onions and garlic until tender but not brown.
3. Add pork, cook and stir for 2-3 minutes or until lightly browned.
4. Stir in beans, broth, tomatoes, rosemary, thyme, salt and pepper. Bring to boiling; reduce heat, cover and simmer 10 minutes or just until pork is tender, stirring occasionally.
5. Spoon cassoulet into individual soup bowls. Sprinkle each serving with parsley and bread crumbs.

Notes:
1. To lower the sodium in this recipe, omit the salt and use beans canned without salt, as well as low-sodium chicken broth.
2. Rather than using seasoned bread crumbs, crush some whole grain crackers to sprinkle over the servings.

Nutrition Facts per Serving. Calories, 340 calories; Protein, 26 grams; Fat, 11 grams; Sodium, 610 milligrams; Cholesterol, 40 milligrams; Saturated Fat, 2 grams; Carbohydrates, 37 grams

Source: Singing the Praises of Beans, Alice Henneman, University of Nebraska-Lincoln Extension, Lancaster County.

Serving Size: 1 cup
Yield: 4 servings 

Ingredients:
1 pound skinless, boneless chicken breast, ground in food processor
2 tsp. olive oil
1 cup chopped onion
1 ½ tsp ground cumin
¼ tsp. ground cinnamon
3 garlic cloves, minced
1 cup salsa, any variety
1/3 cup golden raisins
¼ cup slivered almonds
¼ cup chopped fresh cilantro 

Directions:
1. Heat oil over medium-high heat.
2. Add onion and cook for 3 minutes, stirring occasionally.
3. Add chicken, cumin, cinnamon, and garlic.
4. Cook for 3 minutes or until chicken is done, stirring frequently.
5. Stir in salsa and raisins.
6. Cover, reduce heat, and simmer for 5 minutes or until thoroughly heated.
7. Stir in almonds and cilantro.

Nutrition Information Per Serving Calories: 257 Fat: 7.5g Carbohydrate: 19g Protein: 30g Fiber: 3g Sodium: 462mg

Source: Cooperative Extension Service, www.extension.org 

Yield: 8 servings
Serving Size 1 cup

Ingredients:
1 pound lean (15% fat) ground beef
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 tablespoon chili powder (or more to taste)
1 tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded cheddar cheese

Directions:
1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook, stirring 8-10 minutes until vegetables are soft.
3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.

Notes:

• Try brown rice and simmer for 10 more minutes.
• If using instant rice, reduce water to 1 cup.
• Try ground turkey in place of beef.

Nutrition Facts: Calories,240; Calories from fat, 80; Total fat,  9g; Saturated fat, 4.5g; Trans fat 0g; Cholesterol, 45mg; Sodium, 440mg; Total Carbohydrate, 24g; Fiber, 2g; Protein,15 g; Vit. A, 20%; Vit. C, 20%; Calcium, 10%; Iron, 15%.

Source: Oregon State University Extension

Directions:
1. Spray large nonstick wok or skillet with cooking spray and set over medium-high heat. Add red pepper and sauté about 10 seconds.
2. Add scallions, garlic and ginger; stir-fry until softened, about 30 seconds. Stir in shrimp; stir-fry until pink, about 1 minute.
3. Add broccoli and pepper strips. Stir-fry about 2 minutes.
4. Pour in orange juice, soy sauce and vinegar; bring to a boil.
5. Stir in cornstarch mixture; cook, stirring constantly until the liquid thickens, about 10 second.
6. Remove pan from heat, drizzle sesame oil over top and serve immediately.

Nutrition Facts: Calories: 170, Fat: 3 g, Saturated fat: 0 g, Cholesterol: 130 mg, Sodium: 330 mg, Carbohydrates: 12 g, Dietary fiber: 3 g, Protein: 20 g, Vitamin A: 10%. Vitamin C: 90%, Calcium: 8%, Iron: 15%.

Source: www.extension.org

Spicy Southern Barbecued Chicken
Serving size: ½ breast or 2 small drumsticks
Yield: 6 servings

Ingredients:
5 tablespoons (3 ounces) tomato paste
1 teaspoon ketchup
2 teaspoons honey
1 teaspoon molasses
1 teaspoon Worcestershire sauce
4 teaspoons white vinegar
¾ teaspoon cayenne pepper
1/8 teaspoon black pepper
¼ teaspoon onion powder
2 cloves garlic, minced
1/8 teaspoon ginger, grated
1½ pounds chicken (breasts and drumsticks), skinless

Directions:
1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Place chicken on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
6. Turn oven to 350º F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

Nutrition Facts (per serving): Calories: 176, Total fat: 4 g, Saturated fat: less than 1 g, Cholesterol: 81 mg, Sodium: 199 mg, Fiber: 1 g, Protein: 27 g, Carbohydrate: 7 g, Potassium: 392 mg

Source: A Healthier You, Centers for Disease Control and Prevention

Directions:
1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate beef in mixture while preparing vegetables.
3. Heat 1 tablespoon of oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes or until green pepper is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 tablespoon of oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve.

Nutrition Facts:

Nutrition Facts: Nutrition Facts: Calories: 200; Total fat: 9 g; Saturated fat: 2 g; Cholesterol: 40 mg; Sodium: 201 mg; Fiber: 3 g; Protein: 17 g; Carbohydrate: 12 g; Potassium: 552 mg

Source: A Healthier You, Centers for Disease Control and Prevention

Serving Size: 2/3 cup rice, 1¼ cup topping
Yield: 5 servings

Ingredients:
16 ounces chicken (skinless, boneless)
1 bag (16-ounce) frozen stir-fry veggies
¼ cup prepared sweet and sour sauce
1 teaspoon vegetable oil
2 cups instant uncooked brown rice
1 can (8-ounce) pineapple chunks with juice
OR make your own sweet and sour sauce mixture

¼ cup sugar
1 tablespoon cornstarch
2 tablespoons vinegar
¼ cup water
1½ tablespoon reduced sodium soy sauce
1 teaspoon ketchup

Directions:
1. Cut chicken into ¾ inch pieces. Wash your hands thoroughly.
2. Remove stir-fry veggies from freezer to thaw.
3. Optional: Make sweet and sour sauce. Mix the sugar and cornstarch in a small bowl. Stir in water, soy sauce, vinegar, and ketchup. Set aside.
4. Heat oil in skillet over medium heat. When oil is hot, add chicken and cook until done. Remove chicken to a bowl and set aside. Set frying pan aside.
5. Heat water for rice to boiling. Add rice. Let rice cook according to the package directions.
6. Return skillet (used to cook chicken) to the stove. Add sauce ingredients from above. Cook over medium high heat. Bring to a boil, stirring constantly OR add the prepared sweet and sour sauce.
7. Stir in the pineapple (undrained), vegetables, and chicken. Reduce heat to medium-low. Cook about 5 minutes.
8. Serve chicken and veggie mixture on top of the rice.

 Nutrition Facts: Calories, 340; Calories from fat,40 ; Total fat,  4.5g; Saturated fat, 0.5g; Trans fat 0g; Cholesterol, 60mg; Sodium, 320mg; Total Carbohydrate, 48g; Fiber, 4g; Protein, 24g; Vitamin A, 15%; Vitamin C, 40%; Calcium, 4%; Iron, 8%.

 Source: Spend Smart. Eat Smart, Iowa State University Extension

Serving Size: 1 ¼ cups
Yield: 4 servings

Ingredients:
2 Tbsp peanut or canola oil, divided
4 tsp reduced-sodium soy sauce, divided
2 tsp plus 1 Tbsp rice wine or dry sherry, divided
1½ tsp plus 2 tsp cornstarch, divided
⅛ tsp ground white pepper
1 pound trimmed boneless pork shoulder or butt, cut into ¼” thick, bite-sized slices
2 Tbsp pineapple juice (or juice from can of pineapple)
1 small tomato, thinly sliced into wedges
2 Tbsp distilled white vinegar
1 Tbsp minced, fresh ginger
1 tsp sesame oil
¼ tsp salt
½ cup sliced carrot (¼” thick)
¼ cup finely chopped scallions
1½ tsp light brown sugar
1 Tbsp ketchup
2 cups chopped fresh pineapple (bite-sized pieces) or drained canned pineapple chunks

Directions:
1.  Combine ginger, 2 tsps soy sauce, 2 tsp rice wine (or sherry), 1½ tsp cornstarch, salt, and pepper in a medium bowl. Stir in pork and sesame oil until well combined.
2. Combine pineapple juice, vinegar, ketchup, and brown sugar in a small bowl. Stir in the remaining soy sauce, rice wine (or sherry), and cornstarch.
3. One layer. Cook undisturbed, letting the pork begin to sear, for 1½ minutes.
Then, using a metal spatula, stir-fry until the pork is lightly browned but not cooked through, 1 minute. Transfer the pork to a plate.
4. Swirl the remaining oil into the wok, add carrots and stir-fry for 30 seconds.
5. Return the pork with any juices to the wok. Add tomato and scallions and stir-fry for 30 seconds.
6. Swirl in the pineapple juice mixture, add pineapple, and stir-fry until the pork is just cooked through and the sauce is lightly thickened, 1 to 2 minutes more.

Nutrition Facts: Calories, 313; Total fat, 17g; Saturated fat, 5g; Trans fat 0g; Cholesterol, 65mg; Sodium, 421mg; Total Carbohydrate, 21g; Fiber, 

Directions:
1. Cook hamburger, onion and green pepper in large frying pan (medium heat) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, tomatoes with juice, corn.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese and serve hot.

Tip: Garnish this dish with a tablespoon of low-fat sour cream.

Flavor boosters: green chilis, jalepeños, more garlic.

Nutrition Facts: Calories, 260; Calories from fat, 50; Total fat,  6g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 45mg; Sodium, 310mg; Total Carbohydrate, 34g; Fiber, 4g; Protein, 20g; Vitamin A, 10%; Vitamin C, 25%; Calcium, 10%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

Yield: 10 Servings

Ingredients:
2 1⁄4 pounds beef, cubed
1  head cabbage
2 1⁄2  carrots (can use 2-3)
3 1⁄2  tomatoes, large (can use 3-4)
3 1⁄2  potatoes, large
2  onions (can use 3-4)
2  garlic cloves, sliced (or more)
2  green peppers
1⁄2 tablespoon cooking oil
1⁄2 tablespoon vinegar
   salt and pepper, to taste (optional)

Directions:
1. Dice all the vegetables.
2. Combine with the meat and seasonings in a large pot.
3. Add enough water to completely cover the mixture and add the oil and vinegar.
4. Cook, covered, for two to three hours on low heat until everything is well done.

Cost: Per recipe: $14.61;  Per serving: $1.46

Nutrition Facts: Calories, 270; Calories from fat, 45; Total fat, 5g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 55mg; Sodium, 80mg; Total Carbohydrate, 36g; Fiber, 7g; Protein, 23 g; Vit. A, 70%; Vit. C, 150%; Calcium, 8%; Iron, 20%.

Source: http://recipefinder.nal.usda.gov/

Serves: 4

INGREDIENTS:
Carnival Roasted Potatoes
2 small red potatoes
2 small Yukon potatoes
½ yellow bell pepper, cut into 1” chunks
1 cup green beans (fresh, frozen, or canned)
1 Roma tomato, cut into wedges
2 tbsp chopped white onion
1 garlic clove, minced
¼ tsp salt (optional)
1 tbsp olive oil

Tilapia Oven Packets
4 4-oz (1 lb total) tilapia fillets, fresh, or frozen
1 tbsp salt-free Caribbean citrus seasoning blend
2 tsp olive oil
3 D’Anjou pears

Directions:
1. Heat oven to 425 °F. Scrub potatoes under running water, cut into 1-inch chunks. In a large bowl, toss potatoes with other vegetables, seasonings, and olive oil. Spread mix in a 2-quart baking dish and place in oven. Roast until potatoes and other vegetables are tender, about 30-40 minutes.
2. About 15 minutes after the potato dish was placed in the oven, put in the cookie sheet with fish packets, prepared as follows: Brush fish with olive oil, coat with seasoning blend. Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper). Cut pears into quarters and core; slice into thin wedges (about 8-12 per pear). Top fish with pear wedges. Bring the foil over the fish and fruit. Fold and pinch the seams.
3. Place foil packets on a cookie sheet. Bake about 20 minutes, until tilapia is cooked to an internal temperature of 145 °F, confirmed with a food thermometer, and fruit is tender.
4. To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables.

Nutrition Facts: Calories, 380; Calories from fat, 70; Total fat, 8g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 55mg; Sodium, 220mg; Total Carbohydrate, 54g; Fiber, 8g; Protein, 28g; Vit. A, 8%; Vit. C, 110%; Calcium, 6%; Iron, 15%.

Source: www.choosemyplate.gov