Quick Recipes

101
Macaroni with a Twist
Prepare a package of Deluxe Macaroni and Cheese Dinner. Stir in an extra, such as broccoli flowerets, Light Sour Cream (one-half cup), garlic powder or chopped fresh basil and/or tomatoes.

102
Beef Stroganoff (in Crock Pot)
1-1/2 pounds of stew beef cut up
1 envelope of onion soup mix
4 cans (98 percent fat-free) cream of mushroom or cream of chicken soup (do not add water)
1 cup of sour cream
Mix all together in Crock Pot and cook on low six to seven hours or high three to four hours. Serve over noodles or white rice.

103
Oven Freedom Fries
Cut four washed, unpeeled russet potatoes into 1/4-inch wedges, leaving some skin on each piece. Soak in cold water 20 minutes. Drain, dry and place in plastic bag with 1-tablespoon vegetable oil. Close bag and shake to coat. Spread in a single layer on cookie sheet with sides. (Or, coat pan and potatoes with vegetable oil spray.) Bake at 450-degrees about 20 minutes, flip over and return to oven five to ten minutes.

104
Have leftover tortillas? Here's some other interesting ways to recycle tortillas:

1. Bake in the oven until crisp for low-fat chips.
2. To dry tortillas, place on wire racks, uncovered, until they are brittle and can be crumbled into soups or salads.
3. Make quick and easy quesadillas. Sprinkle reduced fat grated cheese over the surface of a tortilla, dot with your favorite salsa. Top with a second tortilla. Place on plate and microwave until cheese in center melts.
   Cut into 8 wedges. (A kitchen scissors or pizza cutter works great.)
4. Make breakfast enchiladas by filling soft tortillas with scrambled egg substitute, topping with salsa and baking until heated through.
5. Make a breakfast tostados by topping crisp tortillas with salsa and fried eggs. Dot with sour cream, if desired or even sprinkle some grated cheese over top, if desired.
6. For those who like the taste of hot and spicy, the addition of your favorite variety of hot peppers can be added to any of the above.

105
Tropical Smoothie
1 cup egg whites
1 cup oatmeal
Ingredients: 6 ounces lemonade-grapefruit juice drink
1 8-ounce can tropical fruit salad mix, drained (1 cup fruit)
1/3 cup crushed ice
Directions:
Combine all ingredients in a blender. Blend on high speed until ingredients are thoroughly combined. Pour into a glass. Makes 1 serving. Garnish with fruit or lemon peel if desired.

106
Spice up mashed potatoes or any vegetable:
Spice up mashed potatoes or any vegetable: Cut of the end of a garlic bulb and place it in foil. Pour olive oil over top and seal up in the foil. Place in the oven at 400-degrees for about 15-20 minutes, or until bulb is soft. After it cools, squeeze the pulp into potatoes, over vegetables, over meat - anything. This way you don't risk eating any bits of the garlic.

107
Skillet Ham and Pasta
In a large skillet, bring to a boil one can (14-1/2 ounces) of chicken broth. Add 1-1/2 cups uncooked spiral pasta. Cook, uncovered for about ten minutes or until tender. Do not drain any remaining liquid. Stir in one can black beans, which have been drained. Next add 1-cup frozen corn and 1-cup cubed cooked ham. Season with 1/8-teaspoon ground cumin and 1/4-teaspoon thyme, then salt and pepper to taste. Cook for about 6-7 minutes, then sprinkle 1/4-cup shredded cheese of your choice on top. Cook one more minute, and your ready to serve.

108
Fresh Fruit Topping
Take one-half cup of strawberries, blueberries or any other fruit that you enjoy and puree in a blender with a touch of water to make syrup. Use in place of sugary syrups on waffles, pancakes, French toast, low/non-fat ice cream, frozen yogurt, etc. You eliminate a lot of sugar and fat in other traditional syrups, plus you get one serving of fruit!

109
Campfire Hot Dogs
Brown one-half pound lean ground round on medium-high heat four minutes or until no longer pink; drain. Add 2-cups red pasta sauce and one can (15 to 19 ounces) baked beans. Bring to a boil. Reduce heat to low and simmer five minutes. Meanwhile, cook eight low fat hot dogs and place in hot dog buns. Spoon beef mixture over hot dogs and garnish with a little reduced fat shredded Cheddar cheese.

110
Curried Chicken Salad
In medium bowl, mix together until well-blended one-half cup low fat mayonnaise, one-quarter cup store-bought mango chutney and 1-teaspoon curry powder. Add 2-cups cooked chicken breast chunks (or one 12-ounce can), 1 cored, chopped, unpeeled apple; 1-cup halved seedless green grapes, one-quarter cup minced red onion and one-quarter cup chopped walnuts. Toss gently to mix and coat. Spoon onto a bed of salad greens. Serve with suggestions: Fresh asparagus and breadsticks.

111
Easy Barbecue Sauce
In a saucepan, combine one-quarter cup water, one-half teaspoon salt, 1 teaspoon chili powder, one-quarter teaspoon hot pepper sauce, 2 tablespoons vinegar, one-half cup ketchup, 2 tablespoons Worcestershire sauce and 2 tablespoons brown sugar. Simmer uncovered for ten minutes. Brush sauce on chicken, ribs or chops during last ten minutes of cooking.

112
Dieter's Delight
In blender container, place on pint non-fat vanilla ice cream or non-fat yogurt, one pint hulled strawberries (or about 2-1/2 cups assorted berries), one-half cup skim milk and one-quarter cup honey; cover. Blend until combined. Garnish with small mint sprigs if desired.

113
Filled Pockets
For a quick and delicious snack, slice open a pita pocket and top each half with any variety shredded reduced or non-fat cheese and your choice of toppings, such as chopped vegetables, olives, fresh herbs or cooked meats. Bake at 400-degrees for four to five minutes or until cheese is melted.

114
Jell-O Banana Split Cups
To one serving of Jell-O Vanilla Flavor Instant Pudding, stir in banana slices, a dollop of fat free Cool Whip Whipped Topping and any sundae topping.

115
5 Minute Banana Split Cup
Add a few banana slices, a dollop thawed (light or fat free) Cool Whip Whipped Topping and a drizzle of your favorite sundae topping to any flavor Jello-O Brand Pudding Snack.

116
Marshmallow Skewers
Marshmallow Skewers are an easy cookout treat. Stack four marshmallows on a 12-inch wooden skewer. Roll skewered marshmallows in blue plastic wrap. Twist and tie ends of plastic wrap with red and white ribbons. Fluff ends of plastic wrap. Repeat to make additional treats. To eat, remove plastic wrap and toast marshmallows over grill.
See also: Toasting Marshmallows

117
Easy No-Drip Pops
Dissolve 1 envelope Kool-Aid Sugar-Sweetened Soft Drink Mix, any flavor and 1 pkg (4-serving size) JELL-O Brand Gelatin, any flavor in 2 cups boiling water. Add 1-1/2 cups cold water.
Stir until completely dissolved. Pour into 8 (5-oz) paper cups or Tupperware molds.
Cover cups with aluminum foil, insert sticks and freeze until firm. Makes 8 pops.
Note: Foil keeps the sticks from falling to the side while freezing.

118
Grilled Low Fat Burgers
Here is a way to have a simple and easy, yet delicious grilled burger with plenty of protein and low in fat.
1 pound ground turkey
1/2 package onion soup mix
Mix these together very well. Form into patties and grill.

119
Mini Pita Snacks
2 teaspoons mustard
1 slice deli smoked turkey
1 mild Cheddar or Colby-Jack cheese snack
1 mini (4-inch) whole wheat or white pita pocket bread
Spread mustard over one side of turkey. Place the cheese snack on the turkey and roll up. Cut in half crosswise. Cut pita picket in half. Open each half into a picket. Stuff cheese rolls into pickets. Recipe makes one to two servings.

120
Lite Fruit Cocktail
3 cans fruit cocktail, lite syrup (12 to 13 ounces)
1 can pineapple chunks, lite syrup (12 to 13 ounces)
1 can sliced peaches in lite syrup(12 to 13 ounces)
1 package (16 ounces) fat free, sugar free vanilla pudding mix
Directions:
Open all the cans of fruit, drain liquid. Pour into large serving bowl, mix in pudding mix. Stir well, chill several hours.

121
Oven-Baked Crispy Sole
1/2 cup dried bread crumbs
4 sole fillets (7 ounces each)
Preheat the oven to 400-degrees. Coat a baking sheet with olive oil cooking spray. Place the bread crumbs on a plate or in a shallow bowl.
Coat the fillets with the bread crumbs. Place the fillets on the baking sheet and coat the tops with cooking spray. Bake for 30 to 40 minutes, or until soles are tender.
Per serving: 231 calories, 39g protein, 9g carbohydrates, 3g fat, 1g saturated fat, 96mg cholesterol, 1g fiber, and 253mg sodium.

122
Delicious Duo
Add summer sweet flavor and a little color to typical cheese and cracker combos. Slice up seasonal fruits, such as strawberries, pineapples and raspberries, to top slices of Cheddar, Monterey Jack, Gouda and Swiss. Put the pairs on your favorite crackers and voilà! Instant, easy, Fruit and Cheese Cracker Stacks.

123
Peanut Apple Cheese Roll Up
2 teaspoons peanut butter
1 small (6-inch) cinnamon or plain flour tortilla
1 tablespoon apple pie filling
Spread peanut butter over one side of tortilla. Spoon apple pie filling or apple butter over peanut butter. Place the cheese snack on the tortilla and roll up. Serve immediately or place on a microwave-safe plate and warm in the microwave for 15 to 20 seconds. Serves one.

124
Cereal with Yogurt and Fruit
1 cup spoonsize shredded wheat cereal
1 container (8 ounce) vanilla lowfat yogurt
1/2 cup peach slices
Top cereal with yogurt and peach slices. A bowl of cereal will never be the same after you've tried this creamy twist on the same old standby.

125
Frozen Chocolate Bananas
4 large bananas, peeled and cut into 1 inch slices
3/4 cup light hot fudge topping
Freeze bananas. Dip in topping and place in freezer until topping is firm. Serve immediately.
Per serving: Calories 376, fat 2.0g, cholesterol 0mg, protein 4.2g, carbohydrates 92.9g, fiber 10.8g, sugar 75.5g, sodium 63mg, Dietary Exchanges: Fruit: 4.2, Sugar: 1.5