White Chili

2 Tbsp. olive oil
6 cups chicken broth
1 cup chopped onion
1 can (15 oz) whole kernel corn
1 lb. chicken breast without skin, chopped
½ cup dry wild rice
1 tsp. garlic powder
1 green bell pepper, diced
1 tsp. ground cumin
1 can (15 oz) white beans, drained
Directions: In a large pan, over medium heat, heat oil and add onion and chicken. Cook until chicken is browned throughout and internal temperature reached 165 degrees. Add remaining ingredients to pan. Mix well, cook just below boiling for 30-40 minutes, until rice is tender.

Makes about 8 servings (1 ½ cup each). Per 1 serving: 270 calories,
7 g fat, 20 g protein, 28 g carbohydrate, 5 g fiber,  970 mg sodium

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Delicious Roasted Veggies

½ cup olive oil
¼ tsp. salt
1 Tbsp. sugar
¼ tsp. ground black pepper
1 Tbsp. crushed red chili flakes
1 Tbsp. minced garlic
1 red bell pepper, diced
1 green bell pepper, diced
1 yellow squash, diced
1 eggplant, diced
1 red onion, diced
1 lb potatoes, with skin, diced
½ head cabbage, diced
Directions: Preheat oven to 425 degrees. In a large bowl, combine first 6 ingredients. Toss the vegetables in the oil mixture and spread on a cookie sheet. Bake until the potatoes are tender, tossing every 15 minutes to prevent sticking.

Serves 8 (about 1 cup each) Per serving: 270 calories, 14 g fat, 5 g protein, 33 g carbohydrate,  8 g fiber, 100 mg sodium

Fettuccine with vegetables in a light tomato sauce

from Serving Up the Harvest

3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.

Italian Chicken Pasta Skillet

1 lb. boneless skinless chicken breasts, cut into bite-sized pieces
1 green bell pepper, chopped
1 tomato, chopped
1 onion, cut into thin wedges
3 cups (26 oz) spaghetti sauce
2 cups cooked mostaccioli (type of pasta)
1¾ cups (8 oz) shredded low-moisture part-skim mozzarella cheese
Directions: In a large skillet, sprayed with cooking spray, cook chicken over medium-high heat for 5 minutes. Add green pepper, tomato and onion; cook about 5 minutes or until chicken is cooked through and vegetables are tender. Add spaghetti sauce and mostaccioli, cook until heated through. Stir in 1 cup of cheese. Sprinkle with remaining 1 cup cheese; cover and let stand 2 minutes or until cheese is melted.

Makes about 6 cups. Per 1-cup: 390 calories,
12 g fat, 33 g protein, 36 g carbohydrate, 5 g fiber,  290 mg sodium

Greek Stuffed Peppers

2 Tbsp. dried pine nuts
1 Tbsp. olive oil
1 yellow bell pepper, chopped
1 tsp. minced garlic
¼ tsp. salt
¼ tsp. ground black pepper
1½ cups cooked long-grain rice
6 scallions, chopped
2 oz crumbled feta cheese
2 Tbsp. light sour cream
1 egg yolk
2 bell peppers, cut in half, seeds removed
5/8 cup vegetable stock
Directions: Preheat oven to 355 degrees. In a small skillet, toast nuts without fat. In a large skillet, heat olive oil on medium heat. Stir in the yellow bell pepper, garlic, salt and ground black pepper; cook until peppers are soft. Stir in rice, onion, pine nuts, feta, sour cream and egg yolk until well blended. Fill halves of red bell peppers with the rice mixture and place in an oven-proof dish; add vegetable stock to the dish. Bake in center of oven 30 minutes.

Serves 2. Per serving: 470 calories, 23 g fat,
55 g carbohydrate, 5 g fiber, 14 g protein and
840 mg sodium

Ground Beef Zucchini Skillet

1 lb. extra lean ground beef
3 zucchini, thinly sliced
1 onion, chopped
1 green bell pepper, chopped
1½ tsp. salt
1 tsp. sugar
½ tsp. dried basil or 1 ½ tsp. fresh basil
¼ tsp. ground black pepper
¼ tsp. garlic powder
2 medium tomatoes, diced
1¼ cup low-fat cheddar cheese, shredded
Directions: In a skillet, over medium heat, brown ground beef; skim off excess fat. Stir in remaining ingredients except cheese. Cook 20-25 minutes until vegetables softened and mixture begins to simmer. Sprinkle with cheese just before serving.

Serves 6. Per serving: 170 calories, 5 g fat,
23 g protein, 9 g carbohydrate, 2 g fiber,
780 mg sodium.

Napa Cabbage, Chicken and Noodle Stir Fry

1 package egg noodles
2 T Peanut Oil
1/4 c plus 3 T Soy Sauce
2 T Rice Vinegar
1 T Brown Sugar
White Pepper
1/2 boneless Chicken Breast, cut across the grain in thin strips
1 medium yellow onion
1 Red Pepper seeded and thinly sliced
3 Garlic scapes minced
1 head Napa Cabbage, shredded (easiest to cut horizontally through entire head)
Directions: Boil noodles until slightly tender, but not fully cooked. Remove from pan and drain. Make the sauce: In a small bowl mix 1/3 cup warm water, Soy Sauce, Vinegar, Sugar and Pepper– stir to dissolve sugar. (In a large pot or dutch oven) add 1 T of oil and heat. Add chicken and fry until brown, 2-3 minutes. Use a slotted spoon to remove chicken, transfer to bowl. Return pan to
high heat and add remaining oil. Add the onion, peppers, and fry until tender, about 5 minutes. Stir in the garlic, fry for 20-30 seconds, add cabbage and cook until it begins to wilt, about 3 minutes. Pour in the sauce and bring to boil. Stir in the noodles and chicken and mix well with the vegetables, cover and reduce heat to low, and cook, together until noodles are fully cooked.

Simply Delightful Salmon Supper

1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained or the equivalent of fresh, diced tomatoes
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Directions: Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix. Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon. Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!

Serves 4. Per serving: 380 calories, 10 g. fat,
28 g. protein, 44 g. carbohydrate, 4 g. fiber,
440 mg. sodium

Freezer Coleslaw

1 head cabbage, shredded
1 carrot, shredded
1 green pepper, shredded
1 tsp. salt
1 cup vinegar
2 cups sugar
1 tsp. celery seed
1 tsp. mustard seeds
Directions: In a large bowl, combine vegetables with salt. Let stand 1 hour. In a medium saucepan, bring remaining ingredients to a boil; boil 1 minute. Cool mixture. Drain liquid off vegetables. Stir vinegar mixture into vegetables, stirring well. Divide slaw equally between freezer containers. Freeze until ready to use. When ready to use, thaw and serve.
Recipe makes 1½ to 2 quarts.

Per ½ cup serving: 160 calories, 0 g. fat, 1 g. protein, 39 g. carbohydrate, 2 g. fiber, 210 mg. sodium

Cabbage Casserole

Ingredients
1 medium head cabbage, coarsely shredded
1 lb ground beef
1 large green pepper, chopped
1 medium onion, chopped
1 can diced tomatoes (14 ½ oz.)
1 can tomato sauce (8 oz)
3 TBS tomato paste
1 ½ tsp oregano
½ tsp garlic powder
½ tsp pepper
¼ tsp salt
½ cup shredded mozzarella cheese
Directions: Steam cabbage 6-8 minutes, or boil in a few inches of water and drain. In a large non-stick skillet add beef, pepper, and onion, and cook over medium heat until no longer pink. Drain fat. Stir in tomatoes, and spices. Bring to a boil, reduce heat and simmer uncovered for 10 minutes.Grease a 11x7x2” baking dish. Layer ½ cabbage, then layer ½ beef mixture, repeat. Top with shredded cheese and bake at 350 for 20 minutes.