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…

Chicken Noodle Soup

      SERVING SIZE: 1 cup SERVINGS: 8 PREPARATION TIME: 5 minutes COOK TIME: 25-30 minutes EQUIPMENT NEEDED: Stove or hot plate Large pot Can opener INGREDIENTS: 1/3    cup red lentils 1 ½   cups whole grain noodles 2        teaspoons chicken bouillon powder or 2 bouillon cubes 2      Tablespoons dried, minced…