Colorful Potato Salad

 

Ingredients

  • Non-stick cooking spray
  • 1 medium sweet potato, peeled and cubed
  • 1 large baking potato, peeled and cubed
  • 1/4 cup olive oil
  • 1/3 cup honey
  • 1/4 cup vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 teaspoon cumin
  • 1/2 teaspoon black pepper

Directions

  1. Preheat oven to 450°F.
  2. Spray a baking pan with cooking spray.
  3. Put potatoes on baking pan and drizzle with 2 tablespoons olive oil. Stir gently to coat potatoes thoroughly.
  4. Spread cubed potatoes evenly on baking pan.
  5. Bake for 30 minutes.
  6. While potatoes are baking, mix together remaining 2 tablespoons olive oil and all other ingredients.
  7. Placed baked potatoes in bowl. Pour dressing over potatoes and toss to coat well.

Breakfast Pizza

Makes 1 serving

Serving Size: 1 pizza

 

Ingredients

  • 1 whole-wheat English muffin
  • 2 teaspoons peanut butter
  • 2 teaspoons apple butter
  • 1/8 cup mixed fruit, such as banana, pineapple, and strawberries, sliced
  • 1 teaspoon raisins or nuts (optional)

Directions

  1. Split English muffin and toast.
  2. Spread peanut butter and apple butter on halves.
  3. Top with fruit.
  4. Add raisins or nuts (optional).

Pocket Fruit Pies

Makes 4 servings

Serving Size: 1 pie

 

Ingredients

  • 4 whole-wheat tortillas
  • 1 large apple or 2 medium peaches
  • 1/4 teaspoon cinnamon
  • 2 tablespoons brown sugar
  • 1/8 teaspoon nutmeg
  • 2 tablespoons fat-free milk
  • Sugar (optional)

Directions

  1. Wash hands and surfaces.
  2. Preheat oven to 350°F.
  3. Warm tortillas in microwave or oven to make them easier to handle.
  4. Peel and chop fruit into small pieces.
  5. Place 1/4 of the fruit on each tortilla.
  6. In a small bowl, stir together brown sugar, cinnamon, and nutmeg. Sprinkle over fruit.
  7. Roll up the tortillas with the fruit.
  8. Place on an ungreased baking sheet and make small slashes to allow steam to escape. Brush with milk and sprinkle with additional sugar if desired.
  9. Bake for 8-12 minutes or until lightly brown.
  10. Serve warm or cold.
  11. Refrigerate leftovers immediately.

Chicken Pitas

Makes 2 servings

Serving Size: 1/2 pita

 

Ingredients

  • 1/2 cup spinach leaves, washed
  • 1/2 cup seedless grapes, each grape cut in half
  • 1/2 cup chopped cooked chicken breast, cold
  • 1/4 cup shredded slaw mix–can use shredded carrots and green and red cabbage in place of slaw mix
  • 1 tablespoon green onion, sliced
  • 2 tablespoons fat-free ranch dressing
  • 1 whole-wheat pita pocket, cut in half
  • Salt and pepper to taste

Directions

  1. Combine spinach leaves, grapes, chicken, slaw mix, and green onions in a medium bowl. Mix well with a large spoon.
  2. Add dressing to bowl. Mix until all ingredients are coated with dressing.
  3. Spoon about 1 cup of mixture into each pita pocket half. Serve.

Cinna-Yummy Rice Cereal

Makes 2 servings

Serving Size: 1/2 cup

 

Ingredients

  • 1 cup cooked long-grain white or brown rice
  • 2/3 cup skim milk
  • 1 tablespoon brown sugar
  • 1/4 teaspoon ground cinnamon
  • 1/4 cup fresh blueberries, raspberries, or strawberries

Directions

  1. Combine rice, milk, brown sugar, and cinnamon in small saucepan.
  2. Place saucepan over medium heat and cook until thick and creamy, about 10 minutes.
  3. Spoon rice cereal into small bowl; cool at least 3 minutes.
  4. Top with fresh berries.

Chunky Chili

 

Ingredients

  • 1/2 pound ground meat (optional)
  • 1 onion, diced
  • 1 green pepper, diced
  • 2 teaspoons garlic, minced
  • 1 can (10.5 oz.) white beans
  • 1 can (10.5 oz.) red beans
  • 1 can (10.5 oz.) black beans
  • 1 can (10.5 oz.) low-sodium diced tomatoes
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • Optional Toppings:
    • Shredded cheese
    • Green onions, sliced
    • Sour cream

Directions

  1. In a large pot, cook the ground meat (if using), onions, and green bell pepper until the vegetables are tender and the meat is no longer red. Drain the fat.
  2. Add the minced garlic and cook for 1 minute.
  3. Add the three cans of beans and the can of tomatoes. Stir well.
  4. Stir in the chili powder, ground cumin, cayenne pepper, garlic powder, onion powder, and ground black pepper. Bring to a boil, reduce heat, and let simmer for 20-30 minutes.
  5. Top with your choice of optional toppings.
  6. Serve over brown rice or whole grain pasta.

Carrot Cake Bites

Makes 24 servings

Serving Size: 1 carrot cake bite

 

Ingredients

  • Non-stick cooking spray
  • 1/2 cup flour
  • 1 cup dry oats
  • 1 tablespoon cinnamon
  • 1/2 teaspoon baking soda
  • 1 cup brown sugar
  • 1 egg
  • 1/2 cup butter
  • 1 cup shredded carrots
  • 1/2 cup raisins
  • 1/2 package cream cheese (about 4 ounces)

Directions

  1. Preheat oven to 350°F.
  2. Spray cookie sheet with non-stick spray.
  3. Mix together flour, oats, cinnamon, baking soda, and brown sugar in a large bowl.
  4. In a separate bowl, beat egg, butter, carrots, raisins, and cream cheese together.
  5. Add egg mixture to flour mixture. Stir until all ingredients are mixed and batter forms.
  6. Drop dough by small teaspoons onto cookie sheet.
  7. Bake at 350°F for 10 minutes.

Banana Pudding

Makes 8 servings

 

Ingredients

  • 3.5-ounce box fat-free vanilla or banana instant pudding mix
  • 2 cups skim milk
  • 6 ounces plan, fat-free yogurt
  • 4 bananas, sliced

Directions

  1. In a medium bowl, combine milk and pudding mix. Beat with wooden spoon, wire whisk, or electric mixer on lowest speed for 2 minutes.
  2. Gently mix yogurt with pudding mixture. Refrigerate for 30 minutes.
  3. Layer banana slices in the bottom of 8 dessert cups.
  4. Pour the pudding mixture over sliced bananas.
  5. Refrigerate until ready to serve, at least an hour.

Red, White, and Blue Fruit Burrito

Makes 1 serving

Serving Size: 1 burrito

 

Ingredients

  • 2 tablespoons low-fat vanilla yogurt
  • 1 whole-wheat tortilla
  • 1/4 to 1/2 banana
  • 2 strawberries
  • 5 to 10 blueberries

Directions

  1. Wash hands and surfaces.
  2. Wash all fruit.
  3. Peel and slice banana. Slice strawberries.
  4. Place tortilla on plate. Spread yogurt over tortilla.
  5. Place fruit in the middle of the tortilla.
  6. Roll tortilla around filling.
  7. Refrigerate leftovers immediately.