KRISTI'S HOME STYLE CHILI

INGREDIENTS
2 LBS ground beef (may use ground turkey or 1/2 pork sausage and 1/2 ground beef)
One 29-ounce can tomato sauce
One 29-ounce can kidney beans with liquid (or black beans)
1 cup diced onion (1 medium onion)
1/2 cup diced green chile (about 2 chiles)
1/3 cup diced celery
1 cup diced bell pepper
3 medium tomatoes, chopped (may use fresh or canned)
2 tsp cumin powder
3 tbsp chili powder
1 1/2 tsp black pepper
2 tsp salt
2 cups water

For serving:
chopped fresh lettuce
chopped fresh tomatoes
Fry Bread (if making Navajo tacos)

DIRECTIONS
1. Brown the ground meat in a skillet over medium heat.  Drain off the fat.
2.  Using a fork, crumble the cooked meat into pea-sized pieces.
3.  In a large pot, combine the meat plus all of the remaining ingredients, and bring to a simmer over low heat.  Cook, stirring every 15 minutes, 2 to 3 hours.

When ready to serve, top with a pile of fresh chopped lettuce and tomatoes and serve.  This is also delicious with fry bread.

Makes about 12 servings

Sweet Pepper-Potato Chowder with Salad Savoy

Ingredients:
1/2 - 1 TBSP Olive Oil
8 medium sized potatoes, cubed
2 medium size carrots, sliced
2 celery stalks, sliced
1 cup sliced red pepper
1 small white or yellow onion, chopped
12 salad savoy leaves, torn
3/4 tsp salt
1/2 TBSP garlic powder
1 cup warmed diced ham (optional)

For the Roux:
2 TBSP olive oil
4 TBSP flour
2 cups 1% milk

Combine potatoes, carrots, celery, salt, and garlic powder in crock pot and cover with water.  Cook on low setting until tender (I left mine for 4 hours).  You could choose another cooking method for the potatoes, carrots, and celery - but this is what worked for me because I wanted to cook them while I was out of the house for a few hours.  You could also boil them on the stovetop, or roast them. When these have 20 minutes left, saute the onion.  When the onion turns clear, add the red pepper, and then finally for the last couple of minutes - the salad savoy.

In a large pot, prepare the roux by first heating the olive oil over medium heat.  Once the oil is heated, whisk in the flour and cook a few minutes until it forms a thick, pale colored paste.  Continuing to stir it with the wisk, slowly stir in the milk - taking care not to scald it.  Using an immersion blender, blend the milk with the roux until there are no remaining lumps.  Strain the vegetables from the crock pot, and add them to the mixture.  Also add the sauteed onion, red pepper, and salad savoy (setting aside about 1/3 of the salad savoy to add later).  Blend the mixture until smooth and creamy.  Add remaining salad savoy and stir.  Serve immediately.

*If desired, add diced pieces of ham

Chicken Parmesan Skillet

Ingredients:

1 Tbsp vegetable oil

4 skinless, boneless breast halves (about 1 lb)

1/3 cup SOS Mix

1 1/4 cups water

2 (8oz) cans tomato sauce

2 Tbsp non-fat dry milk

2 Tbsp Parmesan cheese, grated

1/2 Tbsp dried basil leaves, crushed

1/4 tsp garlic powder OR 2 cloves garlic, minced

4 cups cooked medium penne pasta, (about 3 cups uncooked)

Directions:

In medium skillet, heat oil over medium-high heat. Add chicken and cook 10 minutes or until browned. Set chicken aside. Pour off fat. In a bowl, mix SOS, water, tomato sauce, milk, cheese, basil and garlic powder. Add mixture to pan. Heat to a boil. Return chicken to pan. Reduce heat to low. Cover and simmer 5 minutes or until chicken is done. Serve over cooked pasta.

Yield: 4 servings

Chicken Enchilada Casserole

Ingredients

2/3 cup SOS Mix

2 1/2 cups water

1 cup nonfat sour cream

1 can (4 oz) green chilies, chopped

3/4 cup cheddar cheese, grated

1 pkg (10 1/2") flour tortillas

1 lb cooked, diced or shredded chicken

Directions:

Make sauce by combining SOS Mix, water and green chilies. Cook and stir on stove top or in microwave until thick. Add sour cream to sauce. Cut tortillas in quarters. Line bottom of casserole with tortillas. Add a layer of chicken and a layer of sauce. Top with cheese. Repeat. Bake at 350 degrees F for 20 minutes.

Yield: 8 servings

CALIFORNIA AVOCADO TACOS

Prep time: 30 mins
Serves: 12
Cups of fruits and veggies per serving: 1/2 cup

Ingredients:
1 cup (1 medium) tomato, diced
1/3 cup onion, diced
2 tsp fresh cilantro, finely chopped
1/2 clove garlic, minced
1/2 tsp jalapeno pepper, minced
2 tsp fresh lime juice
pinch ground cumin

2 medium green bell peppers, cut into thin strips
2 medium red bell peppers, cut into thin strips
1 medium onion, sliced
1 ripe avocado, cut into 12 wedges
1/2 cup celery, chopped
1 cup fresh cilantro leaves, lightly packed
12 7-8 inch flour tortillas, warmed

TO MAKE SALSA:
In a small bowl, mix together the first seven ingredients. Set aside.

COOKING REMAINING INGREDIENTS:
Coat a large skillet with cooking spray and place over medium heat. Add the bell peppers and the sliced onion and cook, stirring, for about 5 minutes, or until the onion is soft.

ASSEMBLE THE TACOS:
Fill each warm tortilla with the bell pepper mixture, avocado, celery, and cilantro and top with some tomato salsa. Roll up and serve immediately.

VARIATION:
Grilled fish or chicken would make a smashing addition to this recipe.

QUICK RED LENTILS

Prep time: 30 mins
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2

Ingredients:
1 tablespoon olive oil
3 medium carrots, chopped
1 small onion, chopped
1 teaspoon ground cumin
1/2 teaspoon dried basil
1 14 1/2-oz can unsalted diced tomatoes in tomato juice
1 14-oz can low sodium vegetable broth
1 cup dried red lentils, rinsed
1/8 teaspoon pepper
1/8 teaspoon salt or to taste*
5 oz baby spinach
2 cups freshly cooked rice (Use brown or other whole grain rice)

Instructions:
In 4-quart saucepan, heat oil on medium heat until hot.
Add carrots and onion and cook 5 minutes or until lightly browned.
Stir in cumin and basil; cook 1 minute more.
Add tomatoes, broth, lentils and black pepper
Cover and heat to boiling on high.
REDUCE HEAT to low and simmer 8-10 minutes until lentils are tender.
Stir in salt and spinach - heat through.
Serve over cooked rice.

Each serving provides: An excellent source of Vitamin A, Vitamin C and fiber, and a good source of folate and potassium.

Credit: Produce for Better Health Foundation (PBH).

Nutritional Information per Serving:
Calories: 375
Total Fat: 4.9
Saturated Fat: .6g
% of Calories from Fat: 12%
Protein: 18g
Carbohydrates: 65g
Cholesterol: 0mg
Dietary Fiber: 12g
Sodium: 263mg

*Nutrition information does not include additional salt.

PORTOBELLO BURGERS

Serves: 4

INGREDIENTS:

4 large Portobello mushrooms

2 cloves garlic, sliced into very thin slivers

1 tsp. fresh rosemary or 1/2 tsp dried

1 tsp fresh thyme or 1/2 tsp dried

3 Tbsp extra virgin olive oil

3 Tbsp balsamic or red wine vinegar

Salt and freshly ground black pepper, to taste

Preheat broiler or grill.

Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs into slits.

In small bowl, whish together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Serve with desired toppings (lettuce, tomato, sauteed onions and peppers, avocado, etc.) on toasted whole-grain buns.

Per serving: 94 calories, 7g total fat, 1g sat fat, 6g carbohydrate, 2g protein, 1g dietary fiber, 8mg sodium.

Succulent Yogurt Marinated Chicken Kebabs

Makes 6 servings

Ingredients:

1 cup Greek yogurt

1/4 cup fresh mint, chopped

3 cloves garlic, minced

1 small onion, minced

2 Tbsp. lemon juice

1 Tbsp. olive oil

3/4 tsp. ground ginger

1/2 tsp. salt

1/2 tsp. ground cumin

1/4 tsp. cayenne pepper

4-6 oz. boneless, skinless chicken breasts, cut into 2-inch cubes

6 pita breads wrapped in aluminum foil

1 cup cleaned and chopped romaine lettuce

Preheat broiler on high. (Or use covered grill).

Mix all ingredients except pita, chicken and lettuce in a bowl and pour a re-sealable bag. Add chicken and marinate in the refrigerator for about 2 hours.

Set rack to middle and bottom third of oven.

Take the chicken out of the bag and place on skewers about 1/2 inches apart. Set skewers on cooling rack on top of aluminum foil covered baking sheet (to minimize cleaning).

Place skewers on to middle oven rack and cook about 20-30 minutes until cooked through. Turn them at least once during cooking. Be careful not to overcook! For the last five minutes of cooking put the pita in the rack under the rack with the chicken to warm.

Place the chicken into the pita and garnish with romaine lettuce. Serve with hummus or rice if desired.

Nutritional Information per Serving:

Calories: 360

Total fat: 7g (1.5 g saturated fat)

Carbohydrate: 41g

Protein: 34g

Dietary fiber: 6g

Sodium: 620 mg

Source: American Institute for Cancer Research

BERRIED TUNA SALAD WRAP

Serves: 4

Ingredients:
6 oz can tuna, drained
2 Tbsp mayonaise
2 cups chopped fresh spinach
1 lg carrot, shredded
1 apple, cored and diced
1/2 cup shredded mozzarella cheese
1/2 cup fresh or frozen blueberries (thawed)
4 (10 inch) flour tortillas (whole wheat, can also use pita bread)

Combine the tuna and mayonnaise in a small bowl, mix thoroughly. Combine the spinach, carrot, apple, mozzarella cheese, and blueberries in a medium bowl and gently mix in tuna mixture. Stir slowly, to avoid crushing the berries. Scoop the mixture into the center of a tortilla, fold up the bottom and wrap to serve.

Adapted from: http://www.allrecipes.com/

SWEET BLUEBERRY QUESADILLAS

Serves: 4
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
10 oz Blueberries, frozen
1 cup Apples, chopped
2 Tbsp Sugar
1/4 cup Blueberries, fresh
4-8 inch Tortillas, whole wheat
1/2 cup Mozzarella cheese, part skim
1/2 Ricotta cheese, fat free
1 Lemon, grated peel

1. In saucepan combine frozen blueberries, apples and sugar. Bring to a boil over medium-high heat.
2. Once you have reached a boil, reduce heat and simmer until fruit is soft (about 10 mins).
3. Puree fresh blueberries.
4. Spread 1 Tbsp blueberry spread over each tortilla, leaving 1/2 inch border around.
5. In bowl, combine cheeses with lemon peel.
6. Spread 1/4 of cheese mixture on one half of each tortilla. Add 2 Tbsp blueberry mixture to each quesadilla. Fold each tortilla over to enclose the filling.
7. Heat large skillet over medium-high heat. Add quesadillas and cook until crisp and lightly browned on bottom. Turn and crisp on second side.
8. To serve, place quesadillas on plates and top with remaining blueberry mixture.

Nutritional Info per Serving
Calories: 320
Carbs: 51g
Total Fat: 7g
Cholesterol: 15mg
Sat Fat: 2.5g
Dietary Fiber: 6g
% of Calories from Fat: 20%
Sodium: 570mg
Protein: 12g

Source: http://www.fruitsandveggiesmorematters.org/

ASPARAGUS SOUP

Ingredients:

1 Tbsp Olive Oil

1 Sm Leek, cleaned and sliced

1 Sm Onion, chopped

3 Med russet potatoes, peeled and cubed

2 lbs fresh asparagus, cut into 1" pieces

6 cups low sodium, low-fat chicken stock

1 Tbsp Lemon Pepper Seasoning Blend

1 Tbsp fresh lemon juice

10 teaspoons low-fat sour cream (to garnish each serving)

In a large saucepan over medium heat, add olive oil, saute leek and onion for 3 minutes.

Add potatoes and asparagus, reserve 10 tips for garnish Saute for 5 minutes.

Add stock and simmer until potatoes are tender, about 20 minutes.

Working in batches, puree cooled soup in blender or food processor until smooth.

Return soup to saucepan and stir in lemon pepper seasoning blend and lemon juice.

Blanch reserved asparagus tip.

Ladle soup into bowls, lay asparagus tip on top, garnish with sour cream.

Source: Recipe courtesy of Mrs. Dash.

WHOLE WHEAT PANCAKES

3/4 cups all purpose flour
3/4 cup whole wheat flour
3 T, sugar
1 1/2 t. baking powder
1/2 t. baking soda
1/2 t. salt
1 1/2 cups low-fat buttermilk
1 T. vegetable oil
1 large egg
1 large egg white

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugar, baking powder, baking soda and salt in a large bowl, stirring with a whisk. Combine buttermilk, oil, egg and egg white, stirring with a whisk, add to flour mixture, stirring until just moist. Heat a nonstick griddle or nonstick skillet with cooking spray over medium heat. Spoon about 1/4 cup batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges looked cooked. Yield 6 servings

Source: Cooking Light Magazine

CHICKEN BROCCOLI STIR FRY

Preparation time: 25 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: 1 ½

Ingredients:

1/3 cup 100% orange juice

1 Tbsp soy sauce, low sodium

2 tsp Teriyaki sauce

1 tsp Worcestershire

2 tsp cornstarch

1 Tbsp canola oil

1 lb chicken breast, boneless, cut into 1 inch strips

2 cups broccoli florets, frozen

¾ cups snow peas, frozen

2 cups cabbage, shredded

2 cups brown rice, cooked

1 Tbsp sesame seeds

1. Cook brown rice according to package.



2. Mix orange juice, soy sauce, Schezuan suace and cornstarch in a small bowl. Set aside.



3. Heat oil in wok and add chicken. Stir fry for about 5-7 minutes.



4. Add cabbage, broccoli, snow peas and sauce mixture to the wok. Cook for about 5 minutes until vegetables are heated through.



5. Serve over brown rice and top with sesame seeds.

Recipe adapted from: http://www.fruitsandveggiesmorematters.org/?page_id=35&iRID=1045

CABBAGE ROLL CASSEROLE

Preparation time: less than 30 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

1 small onion, chopped
2 cloves garlic, chopped

1/3 teaspoon crushed red pepper
1 teaspoon olive oil
½ head cabbage, cut into 1” squares
1 14-oz. can crushed tomatoes
1 tablespoon tomato sauce
¾ pound extra lean, ground turkey
1 cup cooked brown rice or quick cooking brown rice

In a large skillet over medium heat, sauté onion and garlic in oil until onion is almost soft.

Add turkey and brown, breaking up as needed.

Drain fat.

Add tomatoes, tomato paste, crushed red pepper, and cabbage.

Cover and simmer until cabbage is soft, stirring occasionally.

Stir in rice and heat through.

Season with salt and pepper if desired.*

Omit crushed red pepper, for a milder flavored dish.**

*Nutrition information does not include extra salt and pepper.

Sprinkle with parmesan, if desired.

Each serving provides: An excellent source of vitamin C and fiber and a good source of vitamin A, folate, magnesium and potassium.

Credit: Adapted from Produce for Better Health Foundation (PBH).

Nutritional Information per Serving
Calories: 222	Carbohydrates: 33g
Total Fat: 2.7g	Cholesterol: 23mg
Saturated Fat: 0.3g	Dietary Fiber: 5g
% of Calories from Fat: 11%	Sodium: 155mg
Protein: 19g

BBQ CHICKEN SENSATION

Ingredients:
1/4 cup flour
1 tsp pepper
3 boneless, skinless chicken breasts, cut into 1/4 - inch strips
1/2 cup onion, chopped
1 Tbsp oil
1 can (8 oz) tomato sauce
1/2 cup water
2 Tbsp vinegar
2 Tbsp brown sugar
1 tsp worcestershire sauce
1/8 tsp cumin
1/2 tsp salt

Combine flour, salt and pepper in a plastic ziplock bag. Add chicken and shake to coat. In a large skillet saute chicken and onion in oil until chicken is lightly browned. Combine remaining ingredients, pour over chicken. Cover and simmer for 15 minutes or until chicken is tender; stir occasionally. Yield: 6 servings.

SIZZLING POTATO SKILLET

Ingredients:
4 slices bacon, cooked and crumbled or 3/4 cup ham, diced
2 teaspoons canola oil
2 medium potatoes, cubed
1 medium onion, chopped
4 eggs
1/2 tsp salt
1/8 tsp pepper
1/2 cup cheese, grated
Put canola oil in a large skillet; add potatoes and onion. Fry until golden brown and tender, about 15 minutes. Beat eggs and add salt and pepper. Add eggs and meat to potato mixture. Stir gently over low heat until eggs are set; sprinkle with cheese. Yield: 6 servings.

TOUCHDOWN TOSTADAS

Preparation time: 30 minutes, including baking time.

Serves: 4-1 tostada portion

Ingredients:
4 corn tortillas
Nonstick cooking spray
1 cup fat free refried beans
3/4 cup shredded reduced-fat monterey jack cheese
1 cup nonfat sour cream or lowfat sour cream
1 cup shredded lettuce
1 cup shredded carrots
1 cup salsa

Instructions:
Heat oven to 350 F
Lightly spray both sides of each tortilla with nonstick cooking spray.
Place tortillas on baking sheet.
Bake 10 minutes or until crisp.
Remove from oven.
Spread 1/4 cup beans on each tortilla.
Top each tortilla with 3 Tbsp cheese.
Put back into oven.
Bake until cheese melts, about 2 minutes.
Remove tortillas from pan and place each one on a dinner plate.
Top each tortilla with 1/4 cup sour cream, 1/4 cup shredded lettuce, 1/4 cup shredded carrots, and 1/4 cup salsa.
Serve.

Cooking by Number: Create a Stir-Fry!

Create a tasty stir-fry dish from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each stir-fry serves 4 adults.

Step 1 Heat skillet on low heat

Step 2 Prepare one protein

1 pound raw chicken, beef, or pork cut into bite size pieces, or 1 package firm tofu cut into ½ inch cubes

Step 3 Marinate protein

1 tablespoon soy sauce

1 tablespoon water, chicken broth or apple juice

Step 4 Prepare produce

1 onion, cut in wedges

2 cups fresh vegetables from choices below

shredded carrots, shredded cabbage, sliced mushrooms, sliced celery, bean sprouts, zucchini, yellow squash,etc.

1 – 2 cloves garlic, minced

Step 5 Make a sauce and glaze

Sauce: ¼ cup chicken broth, ¼ cup soy sauce, 1-2 teaspoons sugar, 2-4 teaspoons vinegar

Glaze: 2 teaspoons cornstarch, 2 tablespoons water or chicken broth

Step 6 Turn heat on skillet to high

Make sure all ingredients are close at hand

Directions

Add 1 tablespoon oil and ½ of protein to pan. Stir-fry until well browned and cooked through, about 2-3 minutes.

Transfer to clean bowl and stir-fry remaining protein the same way. Transfer to bowl. This helps to keep the pan hot.

Add 2 tablespoons oil to pan. Add onion and fry until browned but still crisp, about 1 minute. Add garlic and stir. Add half of vegetables and stir a few minutes, then add remaining vegetables. Stir-fry until vegetables are tender-crisp. Return protein to pan and stir in sauce until everything is well coated. Stir in glaze and fry until sauces in pan are glossy.

Serve immediately with noodles or rice

Adapted from How to Cook Without a Book by Pam Anderson

STIR FRY VEGETABLES AND BEEF

Ingredients:

1/2 teaspoon ground ginger
1/8 teaspoon garlic powder
1 teaspoon soy sauce
1/3 cup water
1 cup sliced carrots
2 cups broccoli
1 chopped bell pepper
1 chopped onion
1 package fresh mushrooms, sliced
2 Tablespoons oil
8 ounces sliced beef

Instructions: 1. Wash hands and any cooking surface. 2. Mix spices, soy sauce and water; set aside. 3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers. 4. Heat oil in large frying pan and add meat when oil is hot; stir until brown. 5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook until onions are translucent (and slightly longer depending on how soft you want your carrots). Add mushrooms and broccoli. Cook until they are tender, but the broccoli is still colorful. 6. Add liquid mixture and cook until bubbly. 7. Reduce heat, cover pan and cook for two more minutes. 8. Serve over whole wheat pasta or brown rice.

Adapted from:
Expanded Nutrition Program, Texas Cooperative Extension

CHEESE CREPES WITH BERRIES

CREPES

1 ½ cups flour

1 tablespoon sugar

½ teaspoon baking powder

½ teaspoon salt

2 cups low fat milk

½ teaspoon vanilla

2 eggs

Combine all ingredients in blender. Pour small amount of blended

mixture into a small nonstick frying pan. Tilt pan so the crepe

dough covers bottom of pan in thin layer. Cook until small

bubbles form on top of crepe, then flip and cook briefly. Layer

crepes on a plate and keep warm.

CHEESE MIXTURE

8 oz light cream cheese

16 oz reduced fat or fat free cottage cheese

1 cup sugar

Pinch of salt

½ teaspoon vanilla

Combine ingredients in blender and blend until smooth.

BERRY SAUCE

2 cups berries (huckleberry, blackberry, raspberry or combination

of berries)

½ cup water

1 cup sugar

Pinch of salt

Combine ingredients, bring to boil, and boil until thickened.

Roll 2 or 3 tablespoons of cheese mixture up in a crepe. Put on

plate, drizzle with sauce, dust with powdered sugar and garnish

with sprig of mint, if desired.