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

GREEK CHICKEN LEMON RICE SOUP

INGREDIENTS
6 cups low-sodium chicken broth
3/4 cup long-grain white rice
2 cups cooked chicken, diced (a rotisserie chicken works great for this)
2 large eggs, at room temperature
2/3 cup fresh lemon juice (do not use bottled)

DIRECTIONS

• Add broth and rice to a large saucepan. Bring to a boil.
• Reduce heat to a simmer, cover, and cook 15 minutes or until rice is cooked.
• Add chicken to pot.
• Remove soup from heat and cover.
• In a separate bowl, whisk lemon juice into eggs until frothy.
• Ladle out about 1 cup hot broth from soup pot and slowly whisk it into the eggs, whisking continually.
• Slowly stir the warmed eggs into the pot of soup.
• Serve immediately.

TURKEY AND KIWIFRUIT PASTA SALAD

Prep time: 20 minutes
Serves: 8
Cups of Fruits and Vegetables per Serving: 1

Ingredients:
1/2 cup white wine vinegar
2 1/2 Tbsp olive oil
2 Tbsp Dijon mustard
2 tsp basil, fresh (or substitute dried)
1 clove garlic, minced
1 cup whole wheat noodles
3 cups broccoli florets
3 cups crookneck squash (or other seasonal squash), sliced
4 kiwifruit
1 lb cooked turkey breast, sliced
2 cups red bell pepper, sliced
1/3 cup Parmesan cheese, grated

1. Cook noodles according to package
2. Ad broccoli and squash in during last 30 seconds of cooking noodles, and drain.
3. Combine vinegar, oil, mustard, basil and garlic. Mix well.
4. Pour mixture over noodles and allow to cool.
5. Peel and slice kiwifruit.
6. Toss turkey, red pepper, green onions and kiwifruit with pasta.
7. Sprinkle with cheese and serve.

Credit: Adapted from CDC.

Nutritional Info per Serving:
Calories: 200
Total Fat: 7g
Saturated fat: 1.5g
% of Calories from Fat: 24%
Protein: 21g
Carbohydrates: 32g
Cholesterol: 40mg
Dietary Fiber: 5g
Sodium: 135mg

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

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.

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

LIGHTNING LASAGNA

QUICK SKILLET LASAGNA

INGREDIENTS:
1/2 cup chopped onion
1/2 pound ground beef
1 can (16 ounce) tomatoes
1 can (6 ounce) tomato paste
1 Tablespoon fresh parsley (optional)
1 1/2 cups water
1 teaspoon garlic powder (optional)
2 cups cooked egg noodles (use whole grain, if you can)
3/4 cup cottage cheese, lowfat
1/4 cup parmesan cheese

1. Chop onion. Cook beef and onion, in the frying pan until beef is brown and onion is tender. Drain off excess fat.

2. Add tomatoes, tomato paste, parsley, water, and garlic powder to the beef mixture. Bring to a boil and simmer until sauce is thick, about 25 minutes.


3. Cook noodles in the saucepan according to package directions. Drain.

4. Add cooked, drained noodles to the beef mixture. Stir to prevent sticking.

5. Mix cheeses and drop by spoonfuls into the frying pan.

6. Cover and heat over low heat about 5 minutes. Refrigerate leftovers.

Notes: To decrease fat and cholesterol, omit the beef and add vegetables such as broccoli or zucchini to the sauce.


Adapted from:
Eating Right is Basic
Nutrition Education Program
Michigan State University Cooperative Extension Service

Author:
Michigan State University Cooperative Extension

CHICKEN RATATOUILLE

Tablespoon vegetable oil
4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces
A couple of 7 inches long zucchini, unpeeled and thinly sliced
1 small eggplant, peeled and cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
1/2 pound fresh mushrooms, sliced
1 (16 oz) can whole tomatoes, cut up
1 garlic clove, minced
1 1/2 teaspoon dried basil, crushed
1 Tablespoon fresh parsley, minced
black pepper, to taste

DIRECTIONS:

1. Heat oil in large non-stick skillet. Add chicken and sauté until lightly browned.

2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

3. Add tomatoes, garlic, basil, parsley, and pepper; Stir and continue cooking about 5 minutes, or until chicken is tender.

Adapted from:
A Healthier You