Simple Chicken Salad

SERVING SIZE: 1/2 cup SERVINGS: 8 PREPARATION TIME: 10 minutes EQUIPMENT NEEDED: Large mixing bowl Spoon Can opener Knife Cutting board INGREDIENTS: 2       10 ounce can chicken in water, drained 5       stalks celery, washed and chopped 1       medium onion, chopped 1       teaspoon garlic powder ½      cup mayonnaise, light ¼      cup grapes, washed…

Burrito Bowl Casserole

SERVING SIZE: 1 cup SERVINGS: 6 PREPARATION TIME: 15 minutes COOK TIME: 1 hour EQUIPMENT NEEDED: Medium casserole dish Small sauce pan Mixing spoon Oven and stove INGREDIENTS: 2         cup instant brown rice or 1 1/3 cups regular brown rice, dry 1         14 ounce can diced tomatoes, no salt added 2         15 ounce can yellow…

Quick and Easy 10 Minute Chili

SERVING SIZE: 1 cup SERVINGS: 10 PREPARATION TIME: 5-10 minutes COOK TIME: 20 minutes (stove top) or 4-5 hours (slow cooker) EQUIPMENT NEEDED: Slow cooker or large sauce pan Can opener Serving spoon or ladle INGREDIENTS: ½     cup water 1     cup onion, chopped 4     teaspoons chili powder 3     15 ounce cans beans (black, kidney,…

Chicken and Broccoli Casserole

Thanksgiving is right around the corner! If you have leftovers from Thanksgiving and are getting tired of making turkey sandwiches or eating turkey at every meal? If you answered yes to either of these questions, then fear no more – this recipe will provide some inspiration. Leftover turkey can be used in place of the…

Asian Noodles with Peanut Butter Sauce

SERVING SIZE:  1 cup SERVINGS:  8 PREPARATION TIME:  5 minutes COOK TIME:  15-20 minutes EQUIPMENT NEEDED: Colander Large pot Measuring cups and spoons Large bowl Microwave-safe bowl Can opener INGREDIENTS: 1         16 ounce package whole wheat pasta (rotini works best) 1/4    cup peanut butter 1/3    cup warm water 1/4  …

Blueberry Baked Oatmeal

SERVING SIZE: 2/3 cup SERVINGS: 8 PREPARATION TIME: 10-15 minutes COOK TIME: 35 minutes EQUIPMENT NEEDED: 9 x 9 baking pan Non-stick spray Spatula Small and large mixing bowls Aluminum foil INGREDIENTS: 1/3    cup unsweetened applesauce 2         eggs 4         packets (4 grams) of Splenda sweetener 1…

Crock Pot Chicken and Vegetable Soup

SERVING SIZE: 1 cup SERVINGS: 16 PREPARATION TIME: 5 minutes COOK TIME: 3-8 hours EQUIPMENT NEEDED: Crockpot Mixing spoon Liquid measuring cups Measuring spoons Large knife Cutting board INGREDIENTS: 2      pounds chicken thighs or breasts without bones 1      onion, chopped 1      32 ounce bag frozen vegetables 1      24 ounce carton chicken stock…

Crock Pot Chicken Spinach and Salsa

SERVING SIZE: ¾ cup SERVINGS: 11 PREPARATION TIME: 5 minutes COOK TIME: 6-8 hours EQUIPMENT NEEDED: Crockpot Measuring cups Measuring spoons INGREDIENTS: 1 ½     pounds frozen chicken thighs or breasts without bones 2         cups salsa OR pico de Gallo 1         pound frozen spinach 1-2    …

Muffin Tin Omelets

SERVING SIZE: 1 Muffin Tin Omelet SERVINGS: 8 PREPARATION TIME: 10 minutes COOK TIME: 25-35 minutes EQUIPMENT NEEDED: Muffin tin Skillet Small bowl Oven Knife Cutting board INGREDIENTS: 6       eggs 1       green pepper, diced 1/2   sweet, yellow or red onion, diced 1/2   cup spinach, chopped (fresh or…

Dry Bean Chili

SERVING SIZE: 1 cup SERVINGS: 12 PREPARATION TIME: 15 minutes COOK TIME: 4 hours quick bean method, longer for crockpot or overnight soak EQUIPMENT NEEDED: Stove and large pot or crockpot Can opener INGREDIENTS: 1        pound (2 1/2 cups) dry beans such as pinto, red or black beans 1/2    cup bulgur…

Bean and Barley Soup

SERVING SIZE: 1 cup SERVINGS: 10 PREPARATION TIME: 15 minutes COOK TIME: 4 hours with quick method, longer with overnight soak EQUIPMENT NEEDED: Stove and large pot or slow cooker Can opener INGREDIENTS: 1 1/2 cups total of several types of dry beans such as pinto, red, black, and navy 1/4   cup pearl barley 1…

Chicken and Biscuit Pot Pie

SERVING SIZE: 1/6 of pie SERVINGS: 6 PREPARATION TIME: 5 minutes COOKING TIME: 35 minutes EQUIPMENT NEEDED Oven Stove Medium mixing bowl Medium casserole dish Medium pot INGREDIENTS: 1      10 ounce can of chicken, drained or cup of leftover chicken or turkey, shredded 1       egg ¾      cup low fat…