Family Size Recipes

SMOOTHIES

Ingredients

• 1 cup fresh fruit
• 2 cups skim milk
• 3 oz. package instant nonfat vanilla pudding
• 1 cup crushed ice
• 1/2 cup nonfat vanilla yogurt
• 1/2 cup fruit
• 1/2 cup orange juice
• 1/2 cup ice

• Mix 1 cup fresh fruit, 2 cups skim milk, 1 3 oz. package instant nonfat vanilla pudding, and 1 cup crushed ice. Blend for 45 seconds. Makes 4-1 cup servings.
• Mix 1/2 cup nonfat vanilla yogurt with 1/2 cup fruit, 1/2 cup orange juice and 1/2cup ice. Blend 45 seconds. Makes 1 serving.
• Mix any flavor of the following: yogurt, fruit, skim milk and ice. Blend to your desired consistency.

ENGLISH MUFFIN MELT

Ingredients

• 1 whole grain English muffin
• 1 slice low-fat cheese
• 2 tomato slices

• Brown until melted.

SWEET AND SALTY WRAP

Ingredients

• 1/2 apple, sliced
• 2 thin slices of part-skim mozzarella cheese
• 1/2 t sugar
• cinnamon
• flour tortilla

• Place 1/2 apple, sliced, 2 thin slices of part-skim mozzarella cheese, 1/2 t sugar and a dash of cinnamon in flour tortilla. Wrap and heat 30 seconds.

BREAKFAST BURRITOS

Ingredients

• 6 whole wheat tortillas
• 4 oz lowfat cheese
• 12 egg whites or egg substitute
• 1/3 lb turkey sausage
• 1 green pepper
• 1 red pepper
• 1 teaspoon olive oil

• Make these ahead of time for breakfast on the go! Cook turkey sausage in skillet, drain and set aside. Then scramble egg whites or egg substitute in the same skillet, set aside. Saute peppers in 1 teaspoon olive oil. Combine egg whites, turkey sausage and peppers. Place 1/6 of mixture on 1 whole wheat tortilla and sprinkle a little bit of cheese on top. Wrap tortilla into a burrito. Wrap individually and freeze or refrigerate.

FRUIT AND FIBER PANCAKES

Ingredients

• 1 cup frozen or fresh berries (for convenience keep a frozen bag of mixed berries in the freezer)
• 1 banana
• 6-8 pancake serving of pancake batter mix prepared according to directions, whole wheat is best, or add a few tablespoons fiber powder (like Benefiber) to regular pancake batter mix.
• Use berry juice, bananas or maple syrup as topping

• Mash banana and mix all ingredients. Prepare according to batter directions.

FRUIT SALAD

Ingredients

• 3 apples, cubed
• 1 pound strawberries, sliced
• 4 celery stalks, sliced
• 1/3 cup raisins
• 1/2 cup walnuts or toasted almonds
• 1 cup plain low-fat yogurt

• Mix above ingredients and chill.

GREEN BEANS... SERVED HOT OR COLD!

Ingredients

• 1 1/2 lb. fresh green beans, trimmed
• 1/2 cup olive oil
• 3 T balsamic vinegar
• 1/2 t dijon mustard
• 1 onion, finely chopped
• 1 clove garlic, minced
• 1/2 cup grated parmesan cheese
• Salt and pepper to taste

• This is a great recipe to take to parties! Sprinkle salt into beans and cook for 6 minutes. Drain well and pat onto paper towel. Blend oil, vinegar and mustard in bowl. Add the remaining ingredients, except green beans, to oil, vinegar and mustard. Pour dressing over green beans and toss lightly. Makes 6 servings.

KIDS ZUCCHINI STIX

Ingredients

• 4 Tablespoons dry bread crumbs (seasoned or unseasoned)
• 2 Tablespoons parmesan cheese
• 1 egg white
• 1 teaspoon milk
• 2 small zucchini, cut lengthwise into quarters
• 1/2 cup your favorite spaghetti sauce

• Combine bread crumbs and parmesan cheese. Combine egg white and milk in another dish. Dip each zucchini stick into both mixtures and place on baking sheet. Coat with cooking spray and bake 15 minutes at 400 degrees. Serve with sauce.

TZAZIKI (SALAD DRESSING AND DIP)

Ingredients

• 1 1/2 cups fat free plain yogurt
• 1 cucumber (seeded and diced)
• 2 cloves garlic, minced
• 1 t dried dill
• 1 T Extra Virgin Olive Oil
• 2 t white vinegar
• Salt to taste

• Mix above ingredients together and serve on grilled meats, as a dip or as a salad dressing

QUICK VEG LOGIC

Roasted Zucchini and Squash

Preheat oven to 450 degrees. Cut zucchini lengthwise and brush with 1/2 teaspoon of olive oil. Season with garlic salt and black pepper. Roast in oven for 10 minutes.

Steamed Broccoli

Purchase broccoli in microwaveable bag. Season with your favorite seasoning.

Spaghetti Squash

Spaghetti squash can be found at your local grocer. Simply follow the directions that come with the spaghetti squash and top with your favorite red sauce.

CHICKEN IN 10!

Ingredients

• 1 Rotisserie chicken from the local grocery store
• 1 package frozen green beans
• 1 Tablespoon olive oil
• A pinch of garlic salt
• 1 package whole grain rice

• Place green beans in 1/3 cup water in a microwave-safe bowl or steamer. Use a microwave-safe lid on the bowl or steamer and steam on high for 6 minutes. Cook whole grain rice on stove according to package directions. Slice the rotisserie chicken into 4 ounce portions (about the size of your palm). Drain green beans and toss in olive oil, top with a pinch of garlic salt.

• *Remember vegetable should take up half of your plate!
• *Drink a glass of water before and during your meal

MEN EAT SALAD... WITH WING SAUCE

Ingredients

• 1 bag your favorite salad mix
• 1 lb. chicken breasts (no skin)
• Seasoned coating mix for chicken
• 1 green pepper
• 1/2 cup your favorite cheese (I use reduced fat feta cheese)
• 4 Tablespoons wing sauce
• Optional tortilla chips

• Preheat oven to 400 degrees. Prepare the chicken according to the seasoned coating mix directions. Prep 2 plates with salad, cut up green pepper and cheese. Cut the chicken into strips and coat with with wing sauce. Serve chicken over salad and crumble tortilla chips on top.

CHICKEN SALAD

Ingredients

• 10 boneless, skinless, frozen chicken breast tenderloins
• 1/3c. light sour cream
• 2/3c. light mayo
• 1/2c. chopped celery (or to taste)
• 1/3 c. chopped green onion (or to taste)
• Grapes (optional)
• Whole wheat pitas or wraps (optional)

• Bake at 350 for 20-25 minutes, let chicken cool then break into small pieces. In large mixing bowl, combine chicken, light sour cream, light mayo, chopped celery, chopped green onion, and grapes(optional). Chill and serve with mini whole wheat pitas or whole wheat wraps.

5 CAN VEGETABLE SOUP

Ingredients

• 1 can (14.5 oz) Whole New Potatoes, drained and cubed
• 1 can (14.5 oz) Sliced Carrots, drained
• 1 can (14.5 oz) Zucchini with Tomato Sauce
• 1 can (14.5 oz) Diced Tomatoes with Italian seasoning
• 1 can chicken or beef broth

• Combine all ingredients in large pot. Bring to a boil, then reduce heat and simmer 3 minutes. Season with salt and pepper. This recipe comes from Weight Watchers.

MEXICAN SOUP IN 15 MINUTES

Ingredients

• 1 lb. lean ground beef
• 1 package Ranch dressing mix
• 1 package reduced sodium Taco seasoning mix
• 1 can chili beans (15 oz.)
• 1 can whole kernel white corn (16 oz.)
• 1 can diced tomatoes and green chilies (15 oz.)
• 1 can stewed tomatoes (16 oz.)
• 2 cups water (you can vary this for thinner/thicker soup)

• In a browning pan or skillet, heat the lean ground beef until cooked thoroughly. Once the beef cooking is underway, begin heating a pot (medium size) of water on medium-high heat. Add diced tomoatoes, together with the green chiles and stewed tomatoes. Once the beef is fully cooked, drain excess liquid, then add Ranch and Taco mix to the beef. Add beef mix to the water, tomato, and chile mixture. Add remaining ingredients and simmer. Enjoy!

MEATLESS CHILI

Ingredients

• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 T olive oil
• 1/2 cup shredded or julienne carrots
• 1 can stewed tomatoes
• 1 can diced tomatoes
• 2 cans black beans, drained
• 1/2-1 package chili seasoning mix
• 1 T chopped parsley

• Saute onions and garlic in oil in a pan large enough for remaining ingredients. Add carrots, tomatoes, beans, seasoning mix and parsley. Cook on medium heat for 10-15 minutes.

CHICKEN FIESTA

Ingredients

• 4 cups chicken broth
• 1 cup salsa
• 1 package Mexican seasoning
• 1 (15 oz.) can corn
• 1 bag of spinach

• Boil broth and salsa. Add in remaining ingredients and simmer. Top with low-fat cheese.

PASTA FAZOULLE

Ingredients

• 1 pound lean ground beef
• 1 cup diced onion
• 1 cup sliced celery
• 1 cup sliced carrots
• 2 cloves minced garlic
• 1 can tomatoes (15 oz.)
• 1 can tomato sauce (15 oz.)
• 1 can red kidney beans (15 oz.) undrained
• 2 cups water
• 5 t. beef bouillon
• 1 T dried parsley flakes
• 1 t salt
• 1/2 t oregano
• 1/2 t sweet basil
• 1/4 t black pepper
• 1/2 cup small macaroni

• Brown beef in large skillet and drain. Add all ingredients except macaroni, bring to a boil. Lower heat, cover and simmer 20 minutes.
• Add macaroni and bring to boil. Simmer until vegetables are done (10 minutes).
• If your kids don't like it, freeze it in small containers for a quick lunch

COUSCOUS SALAD

Ingredients

• 1 cup instant Whole Wheat Couscous
• 2 1/2 T Olive Oil
• 3 cups tomatoes, diced
• 3 green onions, thinly sliced
• 1/2 t ground cumin
• 6 T lemon juice
• Salt and pepper to taste
• Optional: diced cucumbers or diced red peppers

• Cook couscous according to package directions, without using oil or margarine. Stir in 1 1/2 T of olive oil. Transfer to large bowl and refrigerate until cool, stirring frequently with a fork. Lightly stir in remaining ingredients. Salt and pepper to taste.

SLOW COOKER BEEF STEW

Ingredients

• 1 pound round steak or 90% lean beef stew cuts
• 1 can tomatoes
• 1/2 package chopped frozen onions
• 1 can beef broth (or 4 beef boullion cubes)
• 1 small package baby or petite carrots
• 1 small package red potatoes, diced (or frozen potatoes for convenience)
• 1 package of dry onion soup mix
• Water to cover ingredients

• Cook beef in pan with 1 T olive oil then place all ingredients in crock pot and pour enough water to cover ingredients. Cook on 4, 6 or 8 hour setting in crockpot. *If using frozen potatoes add at the last hour.

BEAN BURRITOS

Ingredients

• 4-6 six inch flour tortillas
• SalsaTomatoes, diced
• Onions, diced
• 2% shredded cheddar cheese
• 1 can refried beans

• Line each tortilla with equal portions of refried beans, tomatoes, onions and shredded cheese. Heat individually in microwave for 30-60 seconds and top with salsa.

VEGETABLE PASTA

Ingredients

• *optional shrimp or chicken addition
• 1 jar red pepper sauce
• 8-12 ounces pasta (use whole wheat pasta for added fiber)
• 1 package frozen or fresh vegetable mixture (pepper mixture works best with this recipe)

• Prepare pasta according to directions. Steam ½ package of frozen vegetable in a microwave-safe dish with a few teaspoons of water, microwave about 5 minutes. Toss vegetables and red pepper sauce with pasta. Optional: add cooked chicken strips or cooked shrimp.

BAKED POTATO BAR

Ingredients

• 4-6 medium baking potatoes
• 2T olive oil
• Sea salt or your favorite seasoning
• Side items of your liking: steamed broccoli, cheese, chives, light sour cream, grilled chicken bites, chicken broth etc.

• Roll clean baking potatoes in olive oil (don't forget to vent your potatoes with a fork). Top with sea salt or your favorite seasoning. Bake in a 350 degree oven for 1-2 hours. Cut in half and top with your favorite toppings! Chicken broth moistens your potato and only needs a little salt and pepper to be finished.

MEATLESS CHILI

Ingredients

• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 T olive oil
• 1/2 cup shredded or julienne carrots
• 1 can stewed tomatoes
• 1 can diced tomatoes
• 2 cans black beans, drained
• 1/2-1 package chili seasoning mix
• 1 T chopped parsley

• Saute onions and garlic in oil in a pan large enough for remaining ingredients. Add carrots, tomatoes, beans, seasoning mix and parsley. Cook on medium heat for 10-15 minutes.