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Home Cooking has many advantages especially
for single people and couples, too. Homemade
meals are less expensive and healthier than
food from a restaurant or carryout. The keys
to quick and easy meals are:
We hope these recipes will inspire you to get
cooking. You will also find our Healthy
Eating Shopping List included in this kit.
- Plan ahead: Plan dinner meals before you
shop and make a list of what you need.
- Focus on one part of the meal: Make a
delicious main dish or dessert and keep the
other dishes simple.
- Freeze leftovers for a future meal
- Use healthy convenience foods: Fat free
salad dressing makes a great marinade
- Use small appliances to make cooking
easy: A microwave and countertop grill are
Looking for diabetic friendly, low sodium, high fiber or meatless recipes? Check out our Search Recipes above.
- 1 cup peeled, sliced tart apple (1
- 1 1/2 Tbsp. brown sugar
- 1 Tbsp. flour
- 1 Tbsp. oatmeal
- 1/8 tsp. ground cinnamon
- Pinch of nutmeg
- 1 tsp. light margarine
Preheat oven to 375 degrees. Spray a 2 cup oven proof ramekin with no stick cooking spray. Place apples in ramekin. Mix remaining ingredients throughly. Sprinkle over apples. Bake 30 minutes or until apples are tender and toping is golden. Serve warm. Top with a tablespoon of vanilla flavored low fat yogurt, if desired.
Makes 1 serving. Per serving: 193 calories. Fat: 1 gram. Sodium: 22 milligrams. Fiber: 2.4 grams.
For persons with diabetes, omit brown sugar and add sugar substitute to taste.
Rinse chicken, pat dry; place in a plastic
bag. Add salad dressing, close bag tightly
and squeeze bag to coat chicken with
dressing. Refrigerate for 30 minutes. For 1
or 2 servings, a counter top grill or toaster
oven is a quick way to cook chicken with very
little clean up. Preheat grill or toaster
over broiler unit. Grill or broil chicken
until opaque in the middle.
- 2 skinless, boneless chicken breasts
- 1/4 cup fat free vinaigrette salad
Makes 2 servings. Per serving: 145 calories. Fat: 4
grams. Fiber: .2 grams.
You may want to make extra for a meal later
in the week.Try one of these toppings or
sauces on your chicken.
Touch of India:
Top each cooked
chicken breast with 1 Tbsp. mango chutney
(comes in a jar in the gourmet or sauce
section of the market), 1 tsp. shredded
coconut and 2 tsp.
dry roasted peanuts. Serve with couscous
flavored with a little curry powder and a few
Add: 150 calories and 6 grams fat per
Taste of Spring: (D)
For 2 servings,
combine 1/2 cup diced strawberries, 1 Tbsp.
chopped red onion, 1 Tbsp. chopped fresh
mint, 1 Tbsp. fresh lime juice and a pinch of
sugar. Mix well. Spoon over cooked chicken.
Serve with rice. Add :20 calories and 0
grams of fat per serving.
OR Try this.....
Place 1 1/2 cups well washed spinach leaves
in a salad bowl. Top with 1/2 cup sliced
strawberries and 1 sliced grilled chicken
breast. Top with light raspberry vinaigrette
Taste of Greece: (D)
For 2 servings,
combine 1/2 cup nonfat yogurt, 1/4 cup grated
cucumber, 1/8 tsp. dried dillweed, and garlic
powder, to taste.
Spoon over cooked chicken and serve with
steamed red potatoes OR slice chicken and place in a pita pocket. Top with lettuce, tomato and the cucumber
Add: 25 calories and 0 grams of fat per
serving of cucumber sauce.
Place tomatoes in a medium saucepan. Add
green beans. Bring to a boil over moderate
heat. Reduce the heat to low and cook 5 to 7
minutes or until tender. Sprinkle with bacon
bits and serve.
- 1 cup canned diced tomatoes flavored
with garlic, oregano and basil
- 2 cups frozen whole green beans
- 2 tsp. imitation bacon bits
Makes 2 servings. Per serving: 48 calories. Fat: .5 grams. Sodium: 675 milligrams. Fiber: 4.7 grams.
Cook macaroni in boiling salted water
according to package directions. Add peas
during the last 2 minutes of cooking. Drain,
rinse under cold water and drain again. In a
medium bowl, combine macaroni, peas, salmon
and celery. Combine remaining ingredients in
a measuring cup. Mix well and combine with
macaroni mixture. Refrigerate for 30 minutes.
Serve on a bed of lettuce, garnished with
- 1 cup elbow macaroni
- 3/4 cup frozen peas
- 1 (6 ounce) can skinless, boneless pink
salmon, drained and flaked
- 1/4 cup chopped celery
- 1/3 cup light mayonnaise
- 1/3 cup fat free sour cream
- 1 1/2 Tbsp. lemon juice
- 1 tsp. dried dillweed
- Salt free lemon and pepper seasoning,
Makes 3 servings. Per serving: 330 calories. Fat: 10 grams. Sodium: 502 milligrams. Fiber: 2.6 grams.
This recipe makes 3 servings. That means
you get a delicious bonus lunch!
Leftover plain rice works well in this dish.
- 1 green pepper
- 7 ounce ground sirloin
- 1 cup cooked rice
- 1/2 cup frozen corn
- 1/2 cup prepared salsa
- 1/2 tsp. chili powder
- 2 Tbsp. reduced fat cheddar cheese
Cut pepper in half lengthwise. Remove
seeds, stem and ribs. Bring 1 inch of water
to a boil in a medium saucepan. Add pepper,
cover and cook 2 minutes. Drain and set
aside. Preheat oven or toaster oven to 350
Crumble ground beef and place in saucepan.
Brown over medium heat. Drain well. Add
rice, salsa, corn and chili powder and simmer
5 minutes or until heated through. Fill
pepper halves with rice mixture and place in
a casserole dish. Sprinkle with cheese. Bake
in preheated oven for 30 minutes.
Makes 2 servings. Per serving: 333 calories. Fat: 7 grams. Sodium: 668 milligrams. Fiber: 3.2 grams.
Place peach half in a shallow bowl. Top
with frozen yogurt and drizzle with raspberry
"pourable fruit" syrup. Serve.
- 1 canned juice pack peach half
- 1/2 cup (1 scoop) nonfat frozen yogurt
- 2 Tbsp. raspberry "pourable fruit" syrup
Makes 1 serving. Per serving: 210 calories. Fat: 0 grams. Sodium: 70 milligrams. Fiber: 1.3 grams.
Bake this easy dish at the same time you are
baking the Apple Crisp. It will save time
and make a really tasty meal!
Preheat oven to 375 degrees. Pound pork
chops until 1/2 inch thick. Combine thyme,
cinnamon, allspice and pepper. Season pork
chops on both sides with spice mixture. Cut
two pieces of aluminum foil 12 x 18 inches.
Place foil on counter or table shiny side
down. Spray foil with no stick cooking spray.
Arrange one half of sweet potato slices in
the center of each aluminum foil sheet.
- 2 (4 ounce) boneless pork chops
- 1/8 tsp. dried thyme, crumbled
- 1/8 tsp. ground cinnamon
- 1/8 tsp. ground allspice
- Fresh ground black pepper, to taste
- 1 large or 2 small sweet potatoes.
- 1 fresh orange
- 2 tsp. honey
Grate 1 Tbsp. of orange peel from outside
of orange. Cut orange in half and juice.
Combine rind, orange juice and honey in a
small cup. Pour one half of juice mixture
over the sweet potatoes. Top with seasoned
pork chops and remaining juice mixture. Make
individual foil packages by folding down the
top and folding in the sides of the foil
toward the center. Leave some space inside
the packet for steam. Place on a baking
sheet and bake in preheated oven for 40
minutes or until tender. Unfold packet and
Makes 2 servings. Per serving: 353 calories. Fat: 5.7 grams. Fiber: 3.3 grams. Sodium: 106 mg.
- 1 small cooked potato (about 1/2 cup)
- 1 Tbsp. finely chopped onion
- 2 Tbsp. chopped red pepper
- 1 (4 ounce) container egg substitute
- 1/4 tsp. dried basil, crumbled
- Salt free lemon and pepper seasoning,
Preheat oven to 450 degrees. Spray an 8
inch nonstick skillet with no stick spray.
Place over medium heat. Peel and dice the
potato. Add potato, onion and pepper to
skillet. Saute, stirring frequently, for 5
minutes. Combine egg substitute, basil and
seasoning. Pour egg mixture over potatoes in
skillet. Reduce heat to low and cook until
almost set. Cover handle of skillet with
foil. Place skillet in oven and bake 5
minutes or until set. Remove from oven and
Makes 1 serving. Per serving: 194 calories. Fat: 0 grams. Sodium: 224 milligrams. Fiber: 5.3 grams.
If you use the salad bar wisely, you can get
additional variety for a low price.
Place chicken broth in a medium saucepan and
bring to a boil. Meanwhile, cut any large
vegetables into bite size pieces. Add
vegetables to chicken broth, reduce heat to
low and simmer until tender.
- 1 (13.2 ounce) can ready to serve,
reduced sodium chicken broth
- 1/2 cups salad bar vegetables
Makes 1 large or 2 small servings. Per serving: About 35 calories. Fat: 0 grams. Sodium: 830 milligrams. Fiber: 3 grams.
- Celery, carrots, green onions, peas,
mushrooms, and leaf lettuce. Season with a
little dried thyme.
- Kidney beans, spinach, tomato and
Season with a little dried basil.
- Broccoli, cauliflower, carrots, and
Season with parsley flakes and a little
Wash spinach well. Remove stems and shred
enough spinach to measure 2 cups. Some water
should still be clinging to spinach. Spray
an 8 inch non stick skillet with no stick
cooking spray. Preheat skillet over moderate
heat for three minutes. Add wet spinach
leaves to skillet. Cook until wilted,
stirring occasionally. Season with saltfree
garlic and herb seasoning. Sprinkle with
feta cheese and serve.
- Fresh spinach leaves
- Salt free garlic and herb seasoning, to
- 2 Tbsp. crumbled feta cheese
Makes 2 servings. Per serving: 52 calories. Fat: 4 grams. Sodium: 227 milligrams. Fiber: .7 grams.