Tortilla casserole
Ingredients:
- 1 large onion, chopped
- 1 medium green pepper, chopped
- 1 14 1/2-oz. can of diced tomatoes
- 1/3 cup picante sauce
- 1 tsp. cumin
- 2 cloves garlic, minced
- 1 15-oz. can black beans, rinsed and drained
- 6-8 small corn or whole wheat tortillas
- 1 cup reduced fat Monterey Jack cheese
Directions:
In large skillet combine onion, pepper, tomatoes, picante sauce, cumin and garlic. Bring to a boil, reduce heat and then simmer uncovered for 10 minutes. Stir in beans. Spread 1/3 bean mixture into bottom of 1.5 quart baking dish, top with 1/2 of tortillas, and 1.2 cheese. Add 1/3 bean mixture, remaining tortillas, then remaining bean mixture and top with remaining cheese. Bake, covered, at 350 degrees, for 30-35 minutes. Top with lettuce, sliced tomato, olives, or sour cream if you like.
Pair with… a small salad and glass of skim milk or water for a complete and healthy dinner.
Bean Roll-ups
Ingredients:
- 1 can of reduced-fat or fat free refried beans (no lard)
- Chopped onions and other chopped vegetables of choice (peppers, carrots, corn, spinach, etc.)
- Whole wheat tortillas
- Reduced fat cheddar or Monterey jack cheese
- Salsa
Directions:
Sauté onions and other vegetables with cooking spray until soft. Add can of refried beans and heat on low until hot. Spread bean/veggie mixture onto a tortilla, add shredded cheese. Roll up the tortilla and cut into bit sized pieces. Use the salsa as a dip!
Pair with… a side vegetable, fruit and a glass of skim milk or water for a complete and healthy dinner.
Personal Pita Pizza
Ingredients:
- 1 whole wheat pita or piece of whole wheat flat bread
- Jarred pizza or spaghetti sauce [1]
- Chopped veggies, black beans, turkey-pepperoni, chicken cubes
- 1/3 cup shredded mozzarella cheese
Directions:
Spread sauce onto pita/bread. Add toppings of choice and shredded cheese. Bake in oven at 425 degrees until cheese is melted and starting to brown.
Pair with… a glass of skim milk or water for a complete and healthy dinner.
1 If you have extra time try making your own sauce. Mix one can of pure tomato sauce and one can of tomato paste. Add Italian herbs, garlic powder, and red pepper flakes to taste. Freeze left-overs in individual contains for another night.
Dinner Omelets
Ingredients:
- 2 eggs (makes one omelet)
- Chopped onions
- Chopped spinach (or other vegetables of choice)
- Salsa
- Shredded reduced fat cheese
Directions:
Sauté onions in cooking spray until soft. Crack and beat eggs, add chopped spinach and pour over sautéed onions. Cook over medium heat until top is solid and flip. Cook a few minutes longer add shredded cheese and fold in half to melt cheese. Remove from heat and add salsa on top.
Pair with… a piece of whole wheat toast, a small side salad, and a glass of skim milk or water for a complete and healthy dinner.
Macaroni and Cheese
Ingredients:
- 2 cups of dry whole wheat macaroni
- 1 small onion chopped
- 1/2 cup finely chopped broccoli or zucchini
- 1/4 cup grated carrots
- 1 Tbsp. canola oil
- 2 Tbsp. flour
- 1 cup shredded Monterey jack cheese
- 1 1/2 cup shredded cheddar cheese
- 1/2 cup grated parmesan cheese
- 1/2 cups skim milk
- Pepper to taste
Directions:
Cook macaroni according to box directions. While that is cooking, sauté onion and other vegetables in canola oil until soft. Add flour and sauté and additional 1 minute. Add milk and cook over med-high heat, stirring continuously, until bubbly and thick. Remove from heat and add cheeses, stir until melted, add cooked macaroni. Salt and pepper to taste.
Pair with… a small side salad or cut-up fruit and a glass of skim milk or water for a complete and healthy meal.
Cracker Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 1-6 oz. carton of fat-free plain yogurt
- whole wheat crackers (like whole wheat saltines)
- parmesan cheese
- cayenne pepper
- garlic powder
Directions:
Combine yogurt and cayenne pepper in a small dish. Crush crackers and combine with parmesan cheese and garlic powder in a small dish. Trim any remaining fat from chicken and dip first in yogurt mixture and then in cracker mixture, covering both sides. Place in baking dish covered with cooking spray (like Pam). Bake at 350 degrees for approximately 30 minutes, until cooked through without any pink.
Pair with… a side vegetable, side salad, and a glass of skim milk or water for a complete and healthy meal.
Tuna Patties
Ingredients:
- 1 egg white, beaten
- 2 Tbsp. skim milk
- 1 tsp. dried, minced onion
- 1/2 tsp. dried dill weed
- 1/8 tsp. pepper
- 1 7 1/2-oz. can tuna (in water), drained and flaked
- 1/2 cup whole wheat bread crumbs or finely crushed wheat crackers
- 1 Tbsp. canola oil
- shredded Monterey Jack cheese
Directions:
Combine egg white, milk, onion, dill, and pepper in medium bowl. Add tuna and bread crumbs and mix well. Form mixture into 4 patties, heat cooking oil in large skillet and cook about 6-minutes or until golden brown, turning once. Top with 1 Tbsp. of shredded cheese.
Pair with… a side vegetable, side salad, and a glass of skim milk or water for a complete and healthy meal.
