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Canning Chili Beans

Canning Chili Beans

Canning Chili Beans

Boiled Water, kept at a simmer

7 quart mason jars


Per Jar:

1 C. dried kidney beans

1/4 C. tomato sauce

1/2 tsp. canning salt

1 tsp. smoked paprika OR plain paprika

1 tsp. granulated garlic

1 tsp. granulated onion

1 tsp. dehydrated onion

1 tsp. chili powder’1/4 tsp. cumin

vinegar to wipe rims of jars


Using clean quart jars…. add 1 C. dried kidney beans.

Add tomato sauce.

Add spices.

Fill remaining jars with boiled, hot water.


Debubble/stir contents. Wipe rims of jars with vinegar, checking for any crack, nicks and making sure rim is clean of debris. Add lid and ring, which has been soaking in hot, simmered water. Place into pressure canner. Canning: 1″ headspace, processed for 90 minutes for quarts, 75 minutes for pints at 10lbs of pressure for Michigan. Check your pressure poundage in your state. When pulling them out of the canner, cover them with a towel and allow them to cool for 24 hours. Check for sealing, remove bands/rings and wash jars in hot soapy water with 1/2 C. vinegar added to the water. Rinse and dry. Label. Place into your pantry.

Sopa de Garbanzo (Chickpea Soup)

Sopa de Garbanzo (Chickpea Soup)

2314324979_2c56bb40dd_o3 T. oil
1⁄2 small onion, chopped
1 clove of garlic, chopped fine
1⁄2 T. fresh mint leaves or 1⁄2 teaspoon dried
11⁄2 cups chicken broth
1 cup cooked garbanzos (canned or cook ½ cup dry) save liquid
salt and pepper to taste
3 eggs

Heat half of oil in a skillet and sauté onion and garlic until soft. Put them in a blender or processor with about 1⁄2 cup of cooking liquid from beans. Puree and add to saucepan. Mix in remaining broth and simmer about 5 minutes. Season to taste with salt and pepper. Heat remaining oil in skillet and fry eggs to your preferred degree of doneness. Put an egg into each of 3 soup bowls and pour soup over. 3 servings.

Preserved Lemon-Edamame Tapenade

Preserved Lemon-Edamame Tapenade

edamame1 cup edamame, rough chopped
1 teaspoon minced garlic
1 teaspoon minced ginger
1/3 cup minced, preserved lemons
1 tablespoon minced parsley
1 tablespoon soy sauce
1 tablespoon extra virgin olive oil
Kosher salt and freshly ground black pepper to taste
4 whole wheat pitas, split in half, cut into triangles, lightly brushed with extra virgin olive oil and baked crisp at 200 degrees

Combine all tapenade ingredients in a large bowl, check for flavor and season. Serve with pita chips.

Moroccan-Style Orange Salad

Moroccan-Style Orange Salad

ORANGESALAD_03 navel or Valencia oranges
3 T. olive oil
Juice of ½ orange
Juice of ½ lemon
¼ tsp. ground cinnamon
1 T. honey
Salt and pepper to taste
12 Pitted Kalamata Olives
1 avocado
1/2 small red or white onion, thinly sliced
1 T. toasted pine nuts
â…“ cup chopped fresh mint

Cut top and bottom ends off oranges. Using a sharp knife, peel rind along with outer layer of skin, exposing pulp. Cut each orange into 8 wheels. Reserve juice and set aside. Whisk olive oil, orange and lemon juices, cinnamon, and honey in a salad bowl. Add oranges, olives, avocado, onion, and pine nuts; mix with large spoon. Garnish with mint and drizzle with more olive oil. Serve cold or at room temperature.

Yield: 3 servings
Calories: 342
Fat: 54g
Fiber: 8g

Bulgur Salad with Green Onion Vinaigrette

Bulgur Salad with Green Onion Vinaigrette

3/4 C. medium-grind bulgur

1/2 small red onion, finely diced

2 plum tomatoes, finely diced

1 C. finely chopped fresh flat-leaf parsley

1/2 C. finely chopped fresh mint leaves

4 green onions, sliced, plus 1/2 C. chopped green onions

1/4 C. fresh lime juice

1 T. buckwheat honey

1 serrano chile, chopped

1/2 C. canola oil or olive oil

1 tsp. kosher salt

1/2 tsp. freshly ground black pepper


Place bulgur in a large bowl, pour 3 C. boiling water over, cover the bowl with plastic wrap and let sit until tender, about 15 to 20 minutes. Drain well, squeezing out as much water as possible, if needed. Return the cooked bulgur to the bowl and mix in the onion, tomatoes, parsley, mint, and 4 sliced green onions.  Place the lime juice, honey, serrano, and 1/2 C. chopped green onion in a blender and blend until smooth. With the motor running, slowly add the oil until emulsified. If the mixture appears too thick, blend in a few T. of cold water, and season with salt and pepper, to taste. Transfer the salad to a platter and drizzle with the green onion vinaigrette.







Garlicky Chickpeas with Potatoes and Tomatoes

Garlicky Chickpeas with Potatoes and Tomatoes

Canned chickpeas, also called garbanzos, combine with canned diced potatoes and tomatoes for a flavorful meal seasoned with garlic, herbs, and olive oil. For a complete one-dish meal add a drained can of chopped spinach or even cooked fresh greens if you’re lucky enough to have some.

1 T. olive oil
2 garlic cloves, minced
1 tsp. dried basil
1/2 tsp. dried savory
1/4tsp. or more red pepper flakes (optional)
One 16-oz. can diced white potatoes, drained
One 15.5-oz. can chickpeas, drained (and rinsed, If possible)
One 14.5-oz. can diced tomatoes, drained
Salt and freshly ground black pepper

Heat the oil in a large saucepan or skillet over medium heat. Add the garlic, basil, savory, and red pepper flakes, if using, and cook until fragrant, about 30 seconds. Stir in the potatoes, chickpeas, and tomatoes, and then salt and pepper to taste. Cover and cook until the flavors are blended and the tomatoes are somewhat broken up and saucy, about 10 minutes.

After Five Bean Soup

After Five Bean Soup


2 T. butter

1/2 C. diced onion

1/4 C. diced carrots

2 diced zucchini

1 can (16-ounce) spicy pinto beans

1 can (16-ounce) refried beans

1 very small seeded and diced Anaheim pepper

1 (14-1/2-ounce) chicken broth

1 whole chicken breast, cooked and diced

Cilantro and chopped chives

Salsa and avocados

Cheddar cheese and sour cream

Fritos or Doritos


Melt butter in a large pot. Add onion, carrots, and zucchini and sauté until tender (6 to 8 minutes). Add beans, broth, and chicken and simmer for 10 minutes. Garnish with cilantro and serve with choice of toppings.

Acorn Squash, Pear and Adzuki Soup with Sautéed Shiitakes

Acorn Squash, Pear and Adzuki Soup with Sautéed Shiitakes

2 T. peanut oil

1 large yellow onion, cut into 1/4 inch thin slices

1 red pepper, cut into 1/4 inch thin slices

2 tsp. minced ginger

3 cloves garlic, minced

1/2 tsp. salt

1/2 tsp. Chinese five spice

2 acorn squashes, seeded, peeled and cut into 3/4 inch chunks

2 firm bosc pears, peeled, seeds removed and sliced into thin slices (roughly one inch long)

4 C. vegetable broth

15 oz can adzuki beans, drained and rinsed (about a C. and a half)

1 T. fresh lime juice

4 oz fresh shiitakes, sliced in half (about a C. and a half)

2 tsp. peanut oil

1/2 tsp. sesame oil

1 T. soy sauce


Preheat a large dutch oven over medium heat. Add the oil and sauté the onions and peppers for about 10 minutes, or until onions just begin to brown. Add the ginger and garlic and sauté a minute more. Add the salt, Chinese five spice, acorn squash and pear and cook for another minute, stirring often. Add the vegetable broth. Cover and bring to a boil. Once boiling, set the heat to medium-low to simmer for about 20 minutes, or until the squash is tender. Puree half the soup by transferring half the soup to a food processor or blender and then back into the rest of the soup. Add the adzuki beans and lime. Cover and simmer on low, just until the beans are heated through. While the soup is heating, prepare the mushrooms. Preheat a heavy bottomed skillet over medium high heat. Add the oils and sauté the mushrooms for about 7 minutes, until they are soft. Add the soy sauce and stir constantly until the soy sauce is absorbed (about 1 minute). Ladle soup into bowls and top with sautéed mushrooms.

10 Minute Tuscan Tomato Soup

10 Minute Tuscan Tomato Soup


1 jar (24 to 26 oz) marinara sauce

1 can (19 oz) cannellini beans, rinsed

1 jar (7 oz) roasted red peppers

2 T.  extra-virgin olive oil

1 clove garlic

1 3/4 C. chicken broth

1/4 C. thin strips fresh basil leaves

Freshly ground pepper, to taste


Put sauce, beans, peppers, oil and garlic in a blender or food processor; process until smooth. Pour into a medium saucepan along with the broth. Stirring often, bring to a simmer over medium-high heat. Remove from heat; stir in basil. Spoon into bowls; grind pepper on top.


Yield: 4 servings

Calories: 296

Fat: 14g

Fiber: 9g



Parmesan Toasts:   Heat broiler. Line a baking sheet with foil. Place 12 thin slices French bread on foil; sprinkle each slice with 1 tsp grated Parmesan cheese. Broil 2 to 3 minutes until lightly toasted.

Broccoli and Tofu Stir Fry with Toasted Almonds

Broccoli and Tofu Stir Fry with Toasted Almonds

1 pkg (16 oz) firm tofu

4 C. broccoli florets

3 tsp. toasted sesame oil

1 bunch scallions (about 8), trimmed and thinly sliced

3 cloves garlic, minced

1 sm jalapeno chile pepper, halved, seeded, and finely chopped (wear plastic gloves when handling)

3 1/2 tsp. soy sauce

2 Tsp. sliced almonds, lightly toasted

2 C. cooked brown rice


Place tofu on a plate, and top with a cutting board. Place several cans of food on the board to weight it down. Let tofu rest 30 minutes while water is squeezed out. Cut tofu into small cubes. While tofu drains, lightly steam broccoli until crisp tender, about 5 minutes. Set aside. Heat 2 tsp. of oil in wok or large nonstick skillet over high heat. When hot, add tofu and cook, stirring constantly, 5 minutes to brown. Transfer to a shallow bowl. Add the remaining 1 tsp. oil to wok, followed by scallions, garlic, pepper, and broccoli. Stir fry 2 minutes over medium high heat. Stir in soy sauce, almonds, and tofu, and gently toss to combine. Serve each portion with 1/2 C. of brown rice.


Yield: 4 servings

Calories: 307

Fat: 13g

Fiber: 6g



3 slices bacon, diced

1/4 C. onion, diced

1 pound spinach, fresh

1 tsp. crushed red pepper flakes

1 C. pinto beans, cooked (canned)


Wash and remove the large stems from the spinach. Steam for 10 minutes. Allow to cool. Chop into small pieces. Set aside. Brown the bacon in a large skillet. Add the onion and cook until soft. Stir in the cooked spinach. Add the remaining ingredients and simmer for 5 minutes. Serve warm.

Sweet Potato and Black Bean Cakes

Sweet Potato and Black Bean Cakes


Oil for the pan

3 scallions, sliced (half a bunch)

4 garlic cloves passed through a press

1 jalapeno pepper, chopped, with seeds and ribs removed

1 1/2 teaspoons ground cumin

1 15 oz. can black beans, drained and rinsed

Salt and pepper

1/2 sweet potato, grated

1 egg, lightly beaten

1/4 cup breadcrumbs


Warm the oil in a sauté pan over medium heat.  Add the scallions and cook for about a minute until they’re soft.  This will only take about a minute.  Add the scallions, garlic and cumin and stir until fragrant, about 30 seconds.  Place this mixture into a large bowl.  Add the beans and mash the mixture with the back of a fork, mashing about 75% of the beans, but leaving some of them whole for texture.  Season with salt and pepper.  Add in the rest of the ingredients.  Divide into 8 balls and flatten them between the palms of your hands into patties. Lay the patties on a greased cookie sheet and broil on one side for about 8 minutes.  Carefully flip, then broil on the other side for about 3 minutes more.  If you’re my sister and using that rip-roaring hot broiler of yours, the total time will be 3 minutes, and you won’t be able to flip.  They’ll still be good.

White Bean Soup with Greens

White Bean Soup with Greens


1 1/2 pounds Swiss chard, escarale, or beet greens, trimmed

6 cups chicken broth

1 clove garlic, crushed

1 cup cooked white beans

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Grated Parmesan cheese, for garnish

Red-pepper flakes, for garnish


Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup. It is not necessary to cut the greens, because they will break apart while they cook in the soup.)  Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt before the soup has finished cooking, or it may become too salty.)  Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Paprika Shrimp & Green Bean Sauté

Paprika Shrimp & Green Bean Sauté

2 cups green beans, trimmed (about 6 ounces)
2 tablespoons extra-virgin olive oil
2 tablespoons minced garlic
1 teaspoon paprika
1/2 pound large shrimp (21-25 per pound), peeled and deveined
1 16-ounce can large butter beans or cannellini beans, rinsed
2 tablespoons sherry vinegar or red-wine vinegar
1⁄4 teaspoon salt
1⁄4 cup chopped parsley, divided
Freshly ground pepper to taste

Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.  Meanwhile, heat oil in a medium skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in butter beans (or cannellini), vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 2 tablespoons parsley.  Divide green beans among 2 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 2 tablespoons parsley and serve.


Yield: 2 servings

Calories: 483

Fat: 18g

Fiber: 13g

Kidney Beans and Beef Chili

Kidney Beans and Beef Chili


6 ounces lean beef top round, cut into chunks 

1/2 cup chopped onion 

1/2 cup chopped green bell pepper 

1 tablespoon olive or canola oil 

1 tablespoon minced garlic 

1 1/2 teaspoons chili powder 

1 teaspoon ground cumin 

1/2 teaspoon ground black pepper 

1/4 teaspoon salt 

1 3/4 cups cooked red kidney beans or 1 can (15 ounces) red kidney beans, rinsed and drained 

1 cup crushed tomatoes 

1 cup chicken broth 

4 teaspoons sour cream 

4 teaspoons grated extra-sharp cheddar cheese 

1 jalapeno chile pepper, minced (optional) (wear plastic gloves when handling) 

fresh cilantro leaves (optional) 


In the bowl of a food processor fitted with a metal blade, pulse the beef for about 1 minute, or until coarsely ground. Set aside. In a large pot, combine the onion, bell pepper, oil, garlic, chili powder, cumin, black pepper, and salt. Cook over medium heat, stirring occasionally, for 5 minutes, or until softened. Crumble the beef into the pot. Increase the heat to medium-high and cook, stirring, for 2 minutes, or until the beef is no longer pink. Stir in the beans, tomatoes, and broth. Reduce the heat to medium-low. Cook, stirring occasionally, for about 30 minutes, or until the flavors are well blended. Serve in shallow bowls. Dollop on the sour cream and sprinkle on the cheese. Garnish with chile pepper and cilantro, if using.


Yield: 4 servings

Calories: 260

Fat: 9g

Fiber: 9g

Lime Chicken with Lentils and Dried Fruit

Lime Chicken with Lentils and Dried Fruit


4 bone in chicken thighs (about 11/4 lb) 

1/4 tsp salt 

1/8 tsp ground allspice 

1/8 tsp ground red pepper 

1 tbsp olive oil 

3/4 C sm green and brown lentils, and a few red lentils, picked over and rinsed 

3 scallions, cut into 1″ diagonal pieces 

4 lg dried peaches (4 oz), cut into thin strips (if not available, substitute about 8 dried apricots) 

1/2 C dried sour cherries or cranberries 

2 tsp finely chopped crystallized ginger 

1/3 C chopped cilantro 

1 1/2 C reduced sodium chicken broth 

4 tsp finely grated lime zest 

1 tbsp fresh lime juice 

lime wedges (garnish) 


Preheat oven to 350ºF. Season chicken with half of the salt, allspice, and pepper. In ovenproof Dutch oven, heat oil over medium high heat. Cook chicken about 5 minutes on each side until browned. Transfer to plate. Add lentils, scallions, peaches, cherries, ginger, half of the cilantro, and the remaining salt, allspice, and pepper. Cook, stirring, 2 minutes. Pour in broth. Return chicken to Dutch oven and submerge. Bring to a boil over high heat. Remove from heat, cover, and bake 35 minutes. Uncover and bake 30 minutes longer or until lentils are cooked through. Remove chicken skins. Stir lime zest and juice into lentil mixture. Arrange lentils on serving plates, top with chicken, and sprinkle with the remaining cilantro. Garnish with lime wedges.


Yield: 4 servings

Calories: 343

Fat: 7g

Fiber: 14g

Hearty Chickpea Soup

Hearty Chickpea Soup

2 T. olive oil

1 finely chopped rib celery

1 medium carrot, chopped

1 medium onion, chopped

2 tsp. minced garlic

1 tsp. ground cinnamon

1/4 tsp. ground turmeric

1/4 tsp. ground ginger or grated fresh ginger

Pinch of saffron

2 C. vegetable broth

1 can (15 ounces) chickpeas, rinsed and drained

1 can (14 1/2 ounces) diced or stewed tomatoes with no salt added

2 C. baby spinach leaves

Lemon wedges


In a medium saucepan, heat the oil over medium heat. Add the celery, carrot, onion, and garlic. Cook, stirring occasionally, for 3 to 5 minutes, or until starting to soften. Add the cinnamon, turmeric, ginger, and saffron, if desired. Cook 1 to 2 minutes longer, or until the spices are fragrant. Add the broth, chickpeas, and tomatoes (with juice). Bring to a boil. Reduce the heat to simmer. Cook, partially covered, for 25 minutes, or until the vegetables are tender. Stir in the spinach and cook for about 2 minutes, or until wilted. Garnish with the lemon wedges, if desired.


Yield: 4 servings

Calories: 196

Fat: 9g

Fiber: 6g

Sweet and Spicy Baked Adzuki Beans

Sweet and Spicy Baked Adzuki Beans


4 C. cooked azuki beans or canned azuki beans, rinsed and drained 

1/4 C. finely chopped onion 

2 slices (2 ounces) canadian bacon, finely chopped 

3/4 C. canned tomato puree 

2 T. pure maple syrup 

3/4 tsp. mustard powder 

1/4 tsp. salt 

1/4 tsp. ground black pepper 

1/4 tsp. hot-pepper sauce 

1/4 tsp. ground cloves or allspice 


Preheat the oven to 325°F. Coat an 8″x 8″ baking dish with vegetable oil spray. Add the beans, onion, bacon, tomato puree, syrup, mustard, salt, pepper, hot-pepper sauce, and cloves or allspice. Stir to combine. Cover the dish tightly with aluminum foil. Bake for 1 hour. Turn off the oven and let the beans stand inside for about 15 minutes. The beans can also be cooked in a slow cooker on the low setting for 2 hours.


Yield: 8 servings

Calories: 184

Fat: 1g

Fiber: 9g

Mexican Bean Salad

Mexican Bean Salad


2 cans (15 oz each) black beans, drained, rinsed

1 can (15 oz) dark red kidney beans, drained, rinsed

1 can (11 oz) no-salt-added whole kernel sweet corn, drained

1 1/2 cups grape tomatoes, each cut in half

1 cup chopped green bell pepper (1 medium)

1 cup chopped red bell pepper (1 medium)

1/2 cup sliced green onions (8 medium)

1/4 cup chopped fresh cilantro


3 tablespoons white wine vinegar or cider vinegar

3 tablespoons canola oil

1 tablespoon chili powder

1/2 teaspoon salt

1/4 teaspoon pepper


In large bowl, mix salad ingredients. In small bowl, mix dressing ingredients with wire whisk until blended.  Pour dressing over salad; toss to mix. Cover and refrigerate at least 4 hours to blend flavors.


Yield: 8 servings

Calories: 290

Fat: 7g

Fiber: 14g

Peking Chicken Wraps

Peking Chicken Wraps


1/2 cup uncooked brown rice

2 teaspoons dark sesame oil

4 green onions, sliced

1/4 lb snow peas, trimmed

1 cup finely shredded cabbage

1 cup shredded carrot

2 tablespoons unseasoned rice vinegar

2 teaspoons grated gingerroot

6 whole wheat tortillas (10- to 12-inch diameter)

6 tablespoons hoisin sauce

2 cup shredded cooked chicken breast


Cook rice according to package directions; set aside.  Meanwhile, in medium nonstick skillet, heat oil over medium-high heat. Add green onions; cook and stir 1 minute or until wilted. Stir green onions into cooked rice.  Fill 2-quart saucepan half full of water; heat to boiling. Add snow peas and cook 30 seconds. Drain and rinse with cold water until cool. Pat dry and cut lengthwise into thin strips. In medium bowl, stir together snow peas, cabbage, carrot, rice vinegar and gingerroot.  To assemble wraps, lay tortillas on work surface. Spread each with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip along the bottom of each tortilla, 1 inch from edge. Divide rice and vegetable mixtures evenly over chicken. Fold over bottom edge of each tortilla to cover filling. Fold sides in and continue to roll up tightly, burrito style. Cut each in half crosswise with a serrated knife to serve.


Yield: 6 servings

Calories: 350

Fat: 7g

Fiber: 8g

Savory Pot Roast

Savory Pot Roast

3-3 1/2 lb. beef boneless chuck roast
1 T. vegetable oil
8 small red potatoes, cut in half
3 C. baby-cut carrots
1 large onion, coarsely chopped (1 C.)
1 jar (5 oz.) prepared horseradish
1 tsp. salt
1/2 tsp. pepper
1 C. water

Trim fat from the roast. Heat oil in skillet over medium-high heat. Cook beef in oil about 10 minutes, turning occasionally, until brown on all sides. Place potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables. Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef and vegetables. Cover and cook on low heat setting 8-10 hours or until beef and vegetables are tender.

Yield: 8 servings
Calories: 315
Fat: 13g
Fiber: 4g

Sausage and Sauerkraut Dinner

Sausage and Sauerkraut Dinner

6 small red potatoes, unpeeled, quartered
8 fresh baby carrots, cut into 1/4″ slices
1 med. onion, cut into thin wedges
1 T. brown sugar
1 T. spicy brown mustard
1 tsp. caraway seeds
1 (15 oz) can sauerkraut
1 lb. fully cooked turkey kielbasa, cut into 1″ slices

In 3 1/2-4 qt slow cooker, combine potatoes, carrots, and onion. In medium bowl, combine brown sugar, mustard, and caraway seed – mix well. Stir in sauerkraut and kielbasa. Spoon this mixture over vegetables in cooker. Cover, cook on LOW for at least 8 hours.

Yield: 4 servings
Calories: 360
Fat: 7g
Fiber: 7g

Sausage Pasta Stew

Sausage Pasta Stew

1 lb. turkey Italian Sausage links, casing removed
4 C. water
1 jar (26 oz) meatless spaghetti sauce
1 can (16 oz) kidney beans, rinsed and drained
1 medium yellow summer squash, halved lengthwise and cut into 1-inch pieces
2 medium carrots, cut into 1/4 inch slices
1 medium sweet red or green pepper, diced
1/3 C. chopped onion
1 1/2 C. uncooked spiral pasta
1 C. frozen peas
1 tsp. sugar
1/2 tsp. salt
1/4 tsp. pepper

In a nonstick skillet, cook sausage over medium heat until no longer pink; drain and place in a 5qt slow cooker. Add water, spaghetti sauce, beans, summer squash, carrots, red pepper and onion; mix well. Cover and cook on low for 7-9 hours or until vegetables are tender. Stir in the pasta, peas, sugar, salt and pepper; mix well. Cover and cook on high for 15-20 minutes or until pasta is tender.

Yield: 8 servings
Serving Size: 1 1/3 C.

Calories: 276
Fat: 6g
Fiber: 6g

Pot of Pizza

Pot of Pizza

8 oz. extra lean ground beef or turkey
1/2 C. chopped onion
1/2 C. chopped green pepper
1/2 C. (one 2.5 oz. jar) sliced mushrooms, drained
1 3/4 C. (one 15-oz. can) Hunt’s Tomato Sauce or Pizza Sauce
1 tsp. Italian Seasoning
1 tsp. Spenda
3 C. cooked noodles, rinsed and drained
1/4 C. shredded Kraft reduced-fat Cheddar cheese
1/4 C. shredded Kraft reduced-fat Mozzarella cheese

In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Sprinkle with Parmesan cheese. Layer cheddar and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8 hours. Mix well before serving

Yield: 6 servings
Serving Size: 1 C.

Calories: 305
Fat: 9g
Fiber: 4g

Pork-and-Black Bean Chili

Pork-and-Black Bean Chili

1 lb. lean boned pork loin roast
1 (16-oz) jar thick-and-chunky salsa
2 (15-oz) cans no-salt-added black beans, undrained
1 C. chopped yellow bell pepper
3/4 C. chopped onion
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. dried oregano
1/4 C. fat-free sour cream

Trim fat from pork; cut into 1-inch pieces. Combine pork and next 7 ingredients in a 4-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting for 8 hours or until pork is tender. Ladle chili into bowls; top with sour cream.

Yield: 4 servings
Serving size: 2 C. chili and 1 T. sour cream

Calories: 379
Fat: 9.4g
Fiber: 6.2g

Hot Texas Chili Soup

Hot Texas Chili Soup

12 oz. red kidney beans, cooked and drained
6 oz. ground turkey, cooked
3 C. canned stewed tomatoes, low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed, drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 8g

Crockpot Chicken Tortilla Soup

Crockpot Chicken Tortilla Soup

16 oz. Chicken Breast Halves Without Skin, cubed
30 oz. Black Beans, Canned, undrained
30 oz. Mexican-style Stewed Tomatoes, canned
1 C. Salsa
Minced Garlic
Chopped Cilantro
4 oz. Chopped Green Chiles
14 1/2 oz. Tomato Sauce
2 C. Reduced Fat Cheddar Cheese, grated
reduced fat Tortilla Chips

Combine all ingredients except cheese and tortilla chips into slow cooker. Cover and cook on low 8 hours. To serve, put a handful of chips into each individual bowl. Ladle soup over chips. Top with 1/4 C. cheese.

Yield: 8 servings
Calories: 248
Fat: 4g
Fiber: 9g

Squash & Brown Rice Primavera

Squash & Brown Rice Primavera

2 zucchini
2 yellow squash
3 C. cooked cold brown rice
2 garlic cloves, minced
1/2 tsp. ground pepper
1/4 C. water
1 large tomato, seeded & diced
1/2 C. fresh basil, chopped
1/4 C. Italian parsley (flat leaf), chopped
1/4 C. grated Parmesan cheese

Halve the zucchini & squash lengthwise, then cut crosswise into 1/2″ thick pieces. Put the rice in a large bowl & gently separate the grains and break apart any lumps. Coat a large nonstick pan with cooking spray and over med-high heat add the garlic and saut� for 30 seconds. Add the zucchini, squash & pepper and saut� for 3 minutes. Stir in the water, cover & cook until the vegetables are tender when pierced, about 3 minutes. Uncover and add the rice. Cook, stirring constantly, until heated through, 3-4 minutes. Stir in the tomato, basil, parsley & cheese.

Yield: 6 servings
Calories: 149
Fat: 2g
Fiber: 4g

Rye Berry Salad with Orange Vinaigrette

Rye Berry Salad with Orange Vinaigrette

3 C. water
1 C. uncooked rye berries or wheat berries
1 C. hot water
3 T. dried currants (raisins)
1 1/2 C. finely chopped celery
1/4 C. chopped fresh parsley
3/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper
1/4 C. finely chopped shallots
1 T. grated orange rind
1 T. fresh orange juice
2 tsp. Champagne vinegar or white wine vinegar
2 T. olive oil

Combine 3 C. water and rye berries in a saucepan; bring to a boil. Cover, reduce heat, and simmer 1 hour. Drain. Combine 1 C. hot water and currants in a small bowl; let stand 30 minutes. Drain well. Combine rye berries, currants, celery, parsley, 1/2 tsp. salt, and pepper. Combine 1/4 tsp. salt, shallots, rind, juice, and vinegar in a small bowl, stirring well. Let stand 5 minutes. Stir in oil with a whisk. Pour shallot mixture over rye mixture; toss well to coat.

Yield: 6 servings
Calories: 174
Fat: 5.3g
Fiber: 5.2g

Waffles with Two-Berry Syrup

Waffles with Two-Berry Syrup

2 T. flaxseed
1 C. all-purpose flour
1/2 C. whole-wheat flour
1/4 C. toasted wheat germ
2 T. sugar
1 1/2 tsp. baking powder
1/2 tsp. salt
1 1/2 C. fat-free milk
3/4 C. egg substitute
1 1/2 T. canola oil
1 tsp. vanilla extract
Cooking spray

1 1/2 C. frozen blueberries
1 1/2 C. frozen unsweetened raspberries
1/2 C. maple syrup
1/4 tsp. ground cinnamon

To prepare waffles, place flaxseed in a clean coffee grinder or blender; process until ground to measure 1/4 C. flaxseed meal. Set the flaxseed meal aside. Lightly spoon flours into dry measuring C.; level with a knife. Combine the flaxseed meal, flours, wheat germ, sugar, baking powder, and salt in a large bowl; make a well in center of mixture. Combine milk, egg substitute, oil, and vanilla; add to flour mixture, stirring just until moist. Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 C. of batter per 4-inch waffle onto the hot waffle iron, spreading batter to edges. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter. To prepare syrup, combine berries, maple syrup, and ground cinnamon in a saucepan. Cook over medium heat until thoroughly heated. Serve warm over waffles. Freeze leftover waffles individually on a cookie sheet and then transfer to a zip-top freezer bag for storage. To reheat, place frozen waffles in toaster.

Yield: 6 servings
Serving size: 2 waffles and 1/3 C. syrup

Calories: 332
Fat: 6.6g
Fiber: 6.5g

Wheat Berry, Black Bean, and Vegetable Stew

Wheat Berry, Black Bean, and Vegetable Stew

1 C. uncooked wheat berries
2 C. hot water
4 C. water
1 tsp. fine sea salt
1 T. olive oil
1 C. chopped onion
4 C. sliced cremini mushrooms
1/2 C. sliced celery
1/2 C. sliced carrot
1 T. chopped fresh rosemary
2 C. chopped Savoy cabbage
1/2 tsp. freshly ground black pepper
1 (14.5-oz.) can no-salt-added whole tomatoes, undrained and chopped
1 (15-oz.) can no-salt-added black soy beans, drained (regular black beans will work)
2 T. chopped fresh parsley

Combine wheat berries and 2 C. hot water in a bowl; let stand 1 hour.
Drain mixture through a sieve over a bowl, reserving 1 1/2 C. of the soaking liquid. Combine wheat berries, 4 C. water, and salt in a Dutch oven; bring to a boil. Reduce heat; simmer 30 minutes. Remove from pan. Add oil to pan; heat over medium-high heat. Add onion; saut� 5 minutes. Add mushrooms, celery, carrot, and rosemary; saut� 5 minutes. Add the reserved soaking liquid and wheat berry mixture to pan; bring to a boil. Stir in cabbage and pepper. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Add tomatoes; simmer mixture for 10 minutes or until the wheat berries are tender, stirring occasionally. Add soy beans; bring to a boil. Cook mixture for 10 minutes or until thick. Stir in chopped parsley.

Yield: 4 servings
Serving size: 1 1/2 C.

Calories: 333
Fat: 5.9g
Fiber: 14.5g

Zesty Bean Gumbo

Zesty Bean Gumbo

2 tsp. olive oil
1 C. diced onion
1 C. sliced fresh or frozen okra
1 C. chopped green bell pepper
1/2 C. diced celery
1 tsp. fil� powder
1/2 tsp. dried thyme
1/2 tsp. crushed red pepper
2 garlic cloves, minced
1 1/2 C. Garden Brown Sauce
1 C. tomato juice
1/2 C. frozen whole-kernel corn, thawed
1 (15-oz.) can no-salt-added black beans, drained
1 (14.5-oz.) can whole tomatoes, undrained and chopped
1/2 C. chopped green onions
3 C. hot cooked long-grain rice

Heat olive oil in a large saucepan over medium-high heat. Add diced onion and next 7 ingredients (diced onion through garlic), and saut� 3 minutes. Stir in the Garden Brown Sauce and the next 4 ingredients (sauce through chopped tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in chopped green onions. Serve over rice.

Yield: 6 servings
Serving size: 1 C. gumbo and 1/2 C. rice

Calories: 266
Fat: 3.7g
Fiber: 5.1g

Tofu Marsala

Tofu Marsala

2 C. Garden Brown Sauce
1/2 C. sweet Marsala, divided
2 (12.3-oz.) packages extra-firm tofu, drained
1/4 C. all-purpose flour
2 tsp. olive oil, divided
1 T. fresh lemon juice
1/3 C. minced green onions
2 T. chopped fresh parsley
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
Chopped fresh parsley (optional)

Combine Garden Brown Sauce and 1/4 C. Marsala in a small saucepan; bring to a boil. Remove from heat; keep warm. Slice tofu lengthwise into 8 (1/2-inch-thick) steaks. Dredge in flour. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add half of tofu; saut� 2 minutes on each side or until browned. Remove from pan; keep warm. Repeat procedure with 1 tsp. oil and remaining tofu. Stir in 1/4 C. Marsala and juice, scraping pan to loosen brown bits. Stir in brown sauce mixture, onions, and 2 T. parsley. Arrange 1 C. pasta on each of 4 plates; top each with 2 tofu steaks and 1/2 C. sauce. Garnish with additional parsley, if desired.

Yield: 4 servings
Calories: 433
Fat: 14.1g
Fiber: 5.3g

Spicy Wheat Berry Enchilada

Spicy Wheat Berry Enchilada

1 C. uncooked wheat berries
4 C. water
2 tsp. olive oil
2 C. chopped onion
1 tsp. dried oregano
1 tsp. chili powder
1/2 tsp. ground cumin
1 jalape�o pepper, seeded and minced
2 C. coarsely chopped spinach
2 C. Garden Brown Sauce
1/2 C. chopped fresh cilantro
1 T. fresh lime juice
8 (8-inch) fat-free flour tortillas
2 C. bottled salsa, divided
Cooking spray
1 C. (4 oz.) shredded reduced-fat Monterey Jack cheese

Place the wheat berries in a saucepan, and add water; bring to a boil. Reduce heat; simmer 50 minutes or until tender, and drain. Preheat oven to 350�. Heat oil in a large nonstick skillet over medium-high heat. Add onion and next 4 ingredients (onion through jalape�o); saut� 2 minutes. Add spinach, Garden Brown Sauce, cilantro, and lime juice. Stir in wheat berries (mixture will be thick). Heat tortillas according to package directions. Spoon about 2/3 C. wheat berry mixture down center of each tortilla; roll up. Spread 1/2 C. salsa in bottom of a 13 x 9-inch baking dish coated with cooking spray. Place tortillas, seam sides down, in dish. Pour 1 1/2 C. salsa over tortillas; top with cheese. Bake at 350� for 30 minutes.

Yield: 8 servings
Calories: 298
Fat: 6.1g
Fiber: 6.7g

Pan-Seared Pork Cutlets with Nectarine Salsa

Pan-Seared Pork Cutlets with Nectarine Salsa

2 tsp. chili powder
1 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. paprika
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
8 (2-oz.) pork loin cutlets
1 tsp. olive oil
Cooking spray
1/2 C. bottled salsa
1/4 C. apricot preserves
4 C. sliced peeled nectarines
1/4 C. chopped fresh cilantro
2 T. chopped fresh oregano

Combine first 6 ingredients; rub mixture over both sides of pork. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add pork, and saut� 2 minutes on each side or until done. Remove from pan; keep warm. Add salsa and preserves to skillet, and bring to a boil. Cook 1 minute. Stir in the nectarine slices, cilantro, and oregano, and cook mixture 1 minute or until thoroughly heated. Serve salsa with pork.

Yield: 4 servings
Serving size: 2 cutlets and 1 C. salsa

Calories: 322
Fat: 11g
Fiber: 4.7g

Two-Grain Pilaf with Veal

Two-Grain Pilaf with Veal

1 (1-lb.) veal or beef shank
1/4 tsp. salt
1/4 tsp. pepper
1 T. all-purpose flour
2 tsp. vegetable oil, divided
1 C. diced carrot
1 C. diced celery
1 C. diced yellow onion
2 garlic cloves, minced
1/2 C. dry white wine
1 (14 1/2-oz.) can fat-free beef broth, divided
1 (14.5-oz.) can no-salt-added whole tomatoes, undrained and chopped
1 C. water
1 tsp. dried basil
2/3 C. wild rice
1/3 C. uncooked pearl barley
Carrot curls (optional)
Basil sprigs (optional)

Preheat oven to 350�. Trim fat from veal. Sprinkle salt and pepper over veal; dredge in flour. Heat 1 tsp. oil in a large ovenproof Dutch oven over medium-high heat. Add veal; cook 2 1/2 minutes on each side or until browned. Remove from pan; set aside. Add remaining 1 tsp. oil, carrot, celery, onion, and garlic to pan; cook over medium heat for 5 minutes or until tender. Add wine, scraping pan to loosen browned bits. Return veal to pan; add 1 C. broth, tomatoes, water, and dried basil. Cover and bake at 350� for 30 minutes. Add rice, barley, and remaining broth; cover and cook 1 1/2 hours until veal is tender and rice is done. Remove veal from Dutch oven. Remove meat from bone; discard bone. Shred with 2 forks; return shredded veal to pan. Garnish with carrot curls and basil sprigs, if desired.

Yield: 5 servings
Calories: 258
Fat: 5.4g
Fiber: 5.1g

Scallops and Pasta with Pistachio-Parsley Pesto

Scallops and Pasta with Pistachio-Parsley Pesto

1 C. chopped fresh parsley
3 T. coarsely chopped pistachios
1 tsp. grated lemon rind
1/4 tsp. ground cumin
1/4 tsp. pepper
1/8 tsp. salt
1/8 tsp. paprika
2 T. fresh lemon juice
1 1/4 tsp. olive oil
3/4 lb. sea scallops
1/4 C. all-purpose flour
1/8 tsp. salt
2 tsp. margarine
2 C. hot cooked angel hair (about 4 oz. uncooked pasta)
Freshly ground pepper
Parsley sprigs (optional)

Place first 9 ingredients in a food processor; process until smooth, scraping sides of processor bowl occasionally. Combine scallops, flour, and 1/8 tsp. salt in large zip-top plastic bag; seal, and shake to coat. Heat margarine in nonstick skillet over medium-high heat. Add scallops; cook 3 1/2 minutes on each side or until scallops are done. Combine pesto mixture and pasta in a large bowl, tossing well. Arrange 1 C. pasta on each plate, and divide scallops evenly between plates. Sprinkle with pepper; garnish with parsley, if desired.

Yield: 2 servings
Calories: 572
Fat: 17.7g
Fiber: 5.9g

Deluxe Roast Beef Sandwich

Deluxe Roast Beef Sandwich

1 T. light mayonnaise
2 tsp. prepared horseradish
2 tsp. chili sauce
2 (1-oz.) slices whole grain rye bread
1 romaine lettuce leaf
3 oz. thinly sliced deli roast beef
2 (1/4-inch-thick) slices tomato
1 (1/8-inch-thick) slice red onion, separated into rings

Combine first 3 ingredients. Spread mayonnaise mixture on one bread slice. Top with lettuce leaf, roast beef, tomato slices, onion, and remaining bread slice.

Yield: 1 serving
Calories: 412
Fat: 12.7g
Fiber: 5.6g

Flaxseed Falafel Sandwich

Flaxseed Falafel Sandwich

1/3 C. flaxseed
1 (19-oz.) can chickpeas (garbanzo beans)
2 garlic cloves, crushed
1/4 C. chopped fresh parsley
2 T. fresh lemon juice
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. ground coriander
1/4 tsp. ground red pepper
1/4 C. dry breadcrumbs
1 T. flaxseed
1 large egg white, lightly beaten
1 tsp. olive oil
Cooking spray
4 (6-inch) pitas, cut in half
8 curly leaf lettuce leaves
Mediterranean Chopped Salad
1/2 C. plain fat-free yogurt

Place 1/3 C. flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 C. flaxseed meal; set flaxseed meal aside. Drain chickpeas over a bowl, reserving liquid. Place chickpeas, garlic, and 1 T. reserved liquid in blender; pulse 5 times or until coarsely chopped. Add flaxseed meal, parsley, and next 5 ingredients (parsley through red pepper); pulse just until mixture is combined. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Combine breadcrumbs and 1 T. flaxseed in a shallow dish. Dip patties in egg white; dredge in breadcrumb mixture. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes on each side or until browned. Line each pita half with a lettuce leaf; fill each pita half with 1 patty and about 3 T. Mediterranean Chopped Salad. Top each with 1 T. yogurt. (Totals include Mediterranean Chopped Salad)

Yield: 4 servings
Serving size: 2 pita halves

Calories: 507
Fat: 14.4g
Fiber: 9.9g

Grilled Vegetable and Mozzarella Sandwiches

Grilled Vegetable and Mozzarella Sandwiches

3 C. (1/8-inch-thick) diagonally cut zucchini (about 1 lb.)
3 (1/8-inch-thick) slices red onion
1 red bell pepper, seeded and cut into 4 pieces
2 T. balsamic vinegar
1 tsp. extravirgin olive oil
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Cooking spray
1 (1-lb.) loaf ciabatta, cut in half horizontally
1 C. gourmet salad greens
5 oz. fresh mozzarella cheese, sliced
8 fresh basil leaves

Prepare grill to medium-high heat. Combine first 7 ingredients in a large bowl, tossing to coat. Remove vegetables from bowl, reserving vinegar mixture. Place the onion and bell pepper on grill rack coated with cooking spray; grill 7 minutes on each side or until tender. Grill zucchini 3 minutes on each side or until tender. Hollow out bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Layer grilled vegetables, greens, cheese, and basil in bottom of loaf; drizzle reserved vinegar mixture on top. Cover with top of the bread; press lightly. Place filled loaf on grill rack; grill 4 minutes on each side or until cheese melts. Cut into quarters.

Yield: 4 servings
Serving size: 1 sandwich quarter

Calories: 338
Fat: 11.1g
Fiber: 4.4g