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Easy Skillet Chili

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Skillet Chili

Serves: 10 servings

Ingredients

  • 1 pound lean ground meat - beef, chicken, or turkey
  • 1 onion, chopped (about 1 cup)
  • 2 teaspoons chili powder
  • 1 can (14.5 ounces) tomatoes, chopped with juice
  • 2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
  • 1 can (10.5 ounces) condensed tomato soup

Directions

  1. Wash hands with soap and warm water.
  2. In a large skillet over medium-high heat, brown meat and onion. Cook on medium low heat for 5 minutes. Stir often. Drain grease from pan.
  3. Add chili powder and stir. Cook for 3-5 minutes.
  4. Add tomatoes, drained beans, and tomato soup.
  5. Add 1 soup can of water; stir and simmer for at least 30 minutes.
  6. Refrigerate leftovers within 2 hours.

Mediterranean Chickpea Salad

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Ingredients

  • 2 (15oz) cans chickpeas, drained and rinsed
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 cup chopped kalamata olives
  • 1/2 cup crumbled feta
  • salt & pepper to taste
  • 1/2 cup olive oil
  • 1/4 cup white wine vinegar
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh chopped parsley
  • 1/4 tsp red pepper flakes

Directions

  1. Wash your hands with warm water and soap for 20 seconds.
  2. Make the Salad: In a large bowl toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta.
  3. Season with salt and pepper.
  4. Make vinaigrette: In a jar with a lid, combine olive oil, vinegar, lemon juice, parsley, and pepper flakes. Close the jar, shake until mixed.
  5. Pour over salad just before serving.

Cucumber Blueberry Salad

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Cucumber Blueberry Salad on a plate and cucumber water in a cup

A perfect summertime salad!

Makes 4 servings.

Dressing

  • 1 1/2 tablespoons olive oil
  • 2 tablespoons red wine vinegar (or other vinegar)
  • 1 tablespoon lime juice, freshly squeezed or bottled
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Salad

  • 1 cup fresh blueberries
  • 1 medium cucumber, cut into small chunks
  • 4 cups fresh salad greens
  • 1/4 medium red onion, thinly sliced
  • 1/4 cup crumbled reduced-fat feta cheese
  • 2 tablespoons coarsely chopped walnuts
  • 4 slices whole grain bread

Directions

  1. In a small bowl whisk together dressing ingredients.
  2. In a large bowl mix together all salad ingredients, except bread.
  3. When ready to serve, add dressing to salad and toss.
  4. Toast bread, then cut into four pieces. Serve with salad.

Fiesta Rice Salad

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fiesta rice salad

Makes 4 servings.

Use your favorite vegetables - zucchini, summer squash, or corn! Use frozen or canned when fresh vegetables are not in season. Try a squeeze of lemon or lime juice in place of vinegar!

Ingredients

  • 1 cup brown rice, cooked
  • 1 carrot (shredded)
  • 1 cup broccoli, chopped fine
  • 1 small red onion, chopped fine
  • 1 cup tomato, chopped
  • 1 bell pepper, sweet, any color
  • 1 can (15 oz.) kidney beans, drained and rinsed
  • 2 Tbsp cilantro, chopped fine
  • 2 Tbsp red wine vinegar
  • 1 Tbsp vegetable oil
  • Salt & pepper to taste

Directions

  1. Wash hands with soap and water for 20 seconds.
  2. Wash and chop vegetables and mix with cooked rice.
  3. In a small bowl combine vinegar, oil, cilantro, salt and pepper and pour over the rice and vegetables.
  4. Add beans and toss well. Serve cold and enjoy!

Easy Pea Salad

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Pea Salad ina white bowl

A light and delicious salad using frozen peas!

Ingredients

  • 1 pound frozen peas, thawed by rinsing and draining well
  • 2 stalks of celery, diced
  • 2 scallions (green onions), diced
  • Small handful of mint and parsley, chopped
  • Juice of 1 lemon
  • 3 Tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Wash hands with warm water and soap.
  2. Mix all ingredients thoroughly and serve immediately.

Spaghetti Squash Burrito Bowls

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Spaghetti Squash Burrito Bowls

Makes 4 servings.

Ingredients

  • 2 medium spaghetti squash
  • 2 Tbsp. olive/canola oil
  • 1 can (15 oz.) black beans, drained and rinsed
  • 2 cups frozen corn, thawed and drained
  • 3 cups frozen peppers/onions mix, thawed and drained
  • ½ cup salsa, low sodium
  • 1 tsp. cumin
  • ½ cup shredded cheese

Directions

  1. Wash hands with soap and warm water.
  2. Preheat oven to 375°F. P
  3. oke holes in skin and microwave squash for 5 min.
  4. Cut off spaghetti squash stems and cut in half lengthwise.
  5. Scoop out seeds and loose strands of flesh with a spoon.
  6. Brush the insides with oil and place cut sides down on baking sheet lined with foil.
  7. Bake for 45 min. or until flesh is easy to pierce with a fork.
  8. Use a fork to scrape the inner fleshy part of each squash half, creating your "noodles."
  9. Spoon ¼ of the beans, corn, peppers/onions, and salsa into each squash half.
  10. Sprinkle cumin on each and toss to combine.
  11. Top each half with shredded cheese and bake 10 min.

Sweet Potato Black Bean Tacos

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Sweet Potato black bean tacos

Makes 8 tacos.

Ingredients

  • 3 tablespoons olive oil
  • 1 sweet potato, diced
  • 1 red onion, diced
  • 1 tablespoon taco seasoning
  • 1 (15 ounce) can black beans, rinsed and drained
  • 8 small tortillas
  • Optional toppings: shredded cheese, shredded lettuce, avocado, diced tomatoes or salsa, cilantro, lime juice

Directions

  1. Wash hands with soap and warm water.
  2. Heat a skillet over medium high heat. Add the oil.
  3. Once hot, add the diced sweet potato and red onion.
  4. Sauté for about 15 minutes.
  5. Reduce the heat to medium and stir in the taco seasoning.
  6. Cook for 10 more minutes, or until the sweet potatoes are soft and cooked through.
  7. Add the black beans, toss to combine, and cook for 5 more minutes.
  8. Place potato and bean mixture on tortilla. Add your favorite toppings and enjoy!

Shepherd’s Pie

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Shephard's Pie and eating utensils on a table

Makes 6 servings.

An easy and yummy way to use frozen veggies!

Ingredients

  • 2 potatoes, large with skin, diced
  • 1/3 cup milk, skim
  • 1/2 pound ground turkey
  • 2 Tablespoons flour
  • 1 package frozen mixed vegetables (10 ounces)
  • 1 can vegetable broth, low sodium (14.5 ounces)
  • shredded cheese (optional)

Directions

  1. Wash hands with soap and warm water.
  2. Place diced potatoes in saucepan. Cover with water and bring to a boil. Reduce heat and simmer (about 15 minutes). Drain potatoes and mash. Stir in milk and set aside.
  3. Preheat oven to 375°F.
  4. Brown turkey in a large skillet. Stir in flour and cook for 1 minute, stirring constantly.
  5. Add vegetables and broth. Bring to a slow boil.
  6. Spoon vegetable/meat mixture into an 8-inch square baking dish. Spread potatoes over mixture. Bake 25 minutes.
  7. Serve hot. Add shredded cheese on top (optional)

Pineapple Salsa

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Pineapple Salsa

Total time is 20 minutes.

Ingredients

  • 2 cups diced fresh pineapple
  • 2 medium tomatoes, seeded and chopped
  • 3/4 cup chopped sweet onion
  • 1/4 cup minced fresh cilantro
  • 1 jalapeno pepper, seeded and chopped
  • 1 tablespoon olive oil
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon minced garlic
  • Tortilla chips

Directions

  1. Wash hands with soap and warm water.
  2. In a large bowl, combine the first 10 ingredients.
  3. Cover and refrigerate until serving.
  4. Serve with tortilla chips.

Potato Latkes

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potato latkes on a plate

Makes 12 latkes.

Ingredients

  • 22-3 large potatoes, peeled
  • ½ small onion
  • 1 egg, slightly beaten
  • 2 T. bread crumbs, matzah meal, or flour
  • ¾ tsp. coarse salt (1/2 tsp. if using kosher salt)
  • freshly ground black pepper
  • 2 T. olive oil

Directions

  1. Wash hands with soap and warm water.
  2. Grate potatoes coarsely or finely, according to your liking. Put the grated potatoes in a bowl of lightly salted water to prevent browning.
  3. Finely grate the onion.
  4. Strain the potatoes in a colander. Add the onion.
  5. Squeeze tightly until most of the liquid is removed.
  6. Place strained potatoes and onion in a large bowl. Add the egg, breadcrumbs, salt, and pepper and combine.

To Saute:

  1. Heat a large skillet over medium-high heat. Add 1 T. olive oil to the pan, swirl to coat. Spoon ¼ cup potato mixture into the pan, flatten slightly.
  2. Repeat procedure 5 times to form 6 latkes. Saute 3-4 minutes on each side or until golden brown.
  3. Remove latkes from the pan and keep warm. Repeat procedure with the remaining 1 T. of olive oil and potato mixture to yield 12 latkes total.
  4. Serve with unsweetened applesauce and ground cinnamon or plain non-fat Greek yogurt.

To Bake:

  1. Coat a baking sheet with cooking spray.
  2. Place twelve ¼ cups of potato mixture on sheet, flatten slightly.
  3. Bake until latkes are crisp, 30 minutes, turning over after 15 minutes.