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Communications and Agricultural Education

Communications and Agricultural Education

Kansas State University
1612 Claflin Road
301 Umberger Hall
Manhattan, KS 66506-3402

785-532-5633 fax


Send in your own recipes to LiveWell@ksre.ksu.edu.

Ecuadorian Bean SoupBroccoli and Walnut Salad
Steel Cut OatmealWilted Spinach Salad
Lemon-Broiled Salmon with LentilsBlack Forest Cheesecake Parfaits
Cheesy Broccoli SoupPasta Salad
Spanish RiceVegetable Pasta Toss
Ham and Brown RiceSpinich Pesto
Chicken TendersTex-Mex Potato Frittata
Tuna Melt SandwichShrimp and Cannellini
Zucchini PieGrilled Eggplant Sandwiches
Jicama and Black Bean DipQuiche Cups To Go
Waldorf Summer SaladVeggie Penne with Herbs
Mexican FrittataHearty Artichoke Chicken
3-Bean ChiliCranberry Oat Muffins
Guiltless Pumpkin PieCrispy Granola

*NEW RECIPE* - Ecuadorian Bean Soup

  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1 large carrot, diced
  • 1 red bell pepper, diced
  • 4 cloves garlic, chopped
  • 1 ½ teaspoons ground cumin
  • 6 cups low-sodium chicken or vegetable broth
  • 1 ½ cups frozen corn kernels
  • 1 15-oz can white or yellow hominy, rinsed and drained
  • 1 cup frozen baby lima or butter beans
  • Freshly ground black pepper, to taste
  • Optional garnishes: chopped parsley or cilantro, tomato salsa, pickled onions, lime wedges

1. Heat oil in large, heavy saucepan over medium heat. Add onions, carrots, peppers and garlic and cook until vegetables are soft, about 8 minutes.
2. Stir in cumin and cook for 1 minute. Add the broth followed by the corn, black beans, hominy, lima beans and a generous grinding of black pepper. Simmer for 15 minutes to blend flavors.
3. Ladle the soup into bowls. Serve the garnishes on the side.

PER SERVING: 190 calories | 9g protein | 2g total fat | 0.3g saturated fat | 36g carbs | 9g fiber | 480mg sodium

*NEW RECIPE* - Broccoli and Walnut Salad

  • 3 cups broccoli florets, roughly chopped
  • ½ medium head cauliflower, roughly chopped
  • 1 cup raisins
  • ¾ cup chopped onion
  • 1 small red bell pepper, seeded and thinly sliced
  • ½ cup chopped walnuts
  • ¼ cup red wine vinegar
  • ¼ cup olive oil
  • 6-12 large lettuce leaves
  • 2 beefsteak tomatoes, cut into wedges

1. In a large mixing bowl combine the broccoli, cauliflower, raisins, onions, bell pepper and walnuts.
2. In a separate bowl, whisk together the vinegar and olive oil.
3. Toss with the combined salad ingredients and serve on lettuce leaves with tomato wedges.

PER SERVING: 271 calories | 16g total fat | 0mg cholesterol | 32g carbs | 6g fiber | 37mg sodium | 68mg calcium

*NEW RECIPE* - Steel Cut Oatmeal

  • 4 ½ cups water
  • 1 cup steel cut oats
  • ½ teaspoon salt (optional)
  • 1 teaspoon vanilla (optional)

1. Bring water to boil in medium saucepan.
2. Add oats and stir. Reduce heat to low and simmer for 30 to 40 minutes, or until oatmeal had reached the consistency you like.
3. Stir in salt and vanilla, if desired.
4. Serve plain or with toppings. Place leftovers in covered container and store in refrigerator up to four days.

PER SERVING: 150 calories | 4g protein | 2g total fat | 26g carbs | 4g fiber | 0mg sodium

*NEW RECIPE* - Wilted Spinach Salad

  • 2 large navel oranges
  • 10 ounces fresh baby spinach leaves, stemmed, washed and dried
  • 1 small red onion, chopped
  • 2 tablespoons snipped fresh chives or sliced green onions
  • 3 tablespoons orange marmalade
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons olive oil
  • ¼ teaspoon dried thyme
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoons chooped toasted pecans, optional

1. Remove orange peel (including white pith) with a serrated knife. Working over a bowl to catch the juice, cut the orange segments from the membranes. Squeeze any juice from the membranes into the bowl as well.
2. Combine spinach, orange segments and chives or green onions in a salad bowl.
3. In a small saucepan, combine marmalade, vinegar, oil, thyme, salt and pepper. Heat over medium-low heat until the mixture begins to simmer. Pour over spinach and toss quickly. Sprinkle with pecans, if desired. Serve immediately.

PER SERVING: 118 calories | 3g protein | 2.6g total fat | 0.4g saturated fat | 23g carbs | 4g fiber | 319mg sodium

*NEW RECIPE* - Lemon-Broiled Salmon with Lentils

  • ¾ cup green or brown lentils
  • 2 teaspoons olive oil, plus more for brushing
  • 1 small onion, chopped
  • 1 carrot, peeled and cut diced
  • 3 cups low-sodium vegetable or chicken broth
  • 2 tablespoons mirin (Japanese seasoning wine), sweet vermouth or orange juice
  • ½ teaspoon salt
  • Freshly ground black pepper
  • 4 small center-cut pieces salmon fillet, about 4 ounces each
  • 1 lemon, cut into wedges

1. Pick over lentils to remove any small stones or broken lentils.
2. Heat olive oil in a large saucepan over medium heat. Cook onion and carrot until soft, about 5 minutes. Add broth, mirin (or vermouth or orange juice), salt and a grinding of pepper. Bring the liquid to a boil and stir in the lentils. Cover and cook until the lentilsare tender, about 20 minutes.
3. While the lentils are cooking, preheat the broiler. Brush the broiler pan and brush them with a little olive oil. Squeeze 1 or 2 of the lemon wedges over the fillets and season with a generous grinding of pepper. Broil fish for 8 to 10 minutes, until cooked through.

PER SERVING: 326 calories | 30g protein | 10g total fat | 1.7g saturated fat | 36g carbs

Cheesy Broccoli Soup
Adopted from University of Georgia

  • ¼ cup water
  • 2 to 2½ cups frozen chopped broccoli
  • 3 tablespoons flour
  • ¼ teaspoon onion powder or garlic powder
  • 1/8 teaspoon black pepper
  • 3 tablespoons margarine
  • 2 cups nonfat milk
  • 4 slices (3 ounces) American cheese
  • optional: 6 to 8 drops hot pepper sauce (such as Tabasco)

1. Heat water to boiling in 3-quart saucepan. Add broccoli. Cover and cook 1 to 2 minutes.
2. Pour broccoli onto a dinner plate or cutting board (water will have cooked away); set aside.
3. In small bowl, combine flour, onion or garlic powder, and pepper.
4. Add margarine to saucepan and melt over medium heat. Add flour mixture and stir with whisk or fork until well mixed.
5. Gradually stir in milk, stirring constantly with whisk to keep sauce smooth. Cook over medium heat, stirring or whisking a few times, until thick and bubbly, about 4 to 5 minutes. Meanwhile, cut broccoli into pieces.
6. Add broccoli to sauce and turn heat to low. Add cheese slices. Cook and stir about 2 minutes or until cheese melts. Serve immediately. If desired, add hot sauce to taste.

MAKES 4 SERVINGS (3/4 cup each)
PER SERVING: 210 calories | 12g protein | 11g total fat | 4g saturated fat | 20mg cholesterol | 19g carbs | 4g fiber | 400mg sodium

Spanish Rice
Adopted from Cornell University

  • 1 pound lean ground turkey
  • 1 15-ounce can tomato sauce
  • 1 14.5-ounce can diced tomatoes
  • 1 11-ounce can diced tomatoes with chili peppers
  • 2 cups uncooked instant brown rice
  • 1 cup water
  • 2 ½ teaspoons chili powder
  • 2 teaspoons Worcestershire sauce

1. Brown turkey in skillet, drain off fat and discard.
2. Place drained turkey in slow cooker; add tomato sauce, tomatoes, rice, water, chili powder, and Worcestershire sauce. Stir to mix ingredients. Cover and cook 7 to 9 hours on low or 3 hours on high.
3. Stir before serving.
STOVE TOP OPTION: Return drained turkey to skillet. Add tomato sauce, tomatoes, rice, water, chili powder, and Worcestershire sauce. Stir to mix ingredients. Cover and simmer 20 to 25 minutes. Stir before serving.

MAKES 8 SERVINGS (1 1/3 cups each)
PER SERVING: 310 calories | 18g protein | 7g total fat | 1.5g saturated fat | 45mg cholesterol | 44g carbs | 4g fiber | 630mg sodium

Ham and Brown Rice
Adopted from Iowa State University Extension

  • 1 14-ounce can low sodium chicken broth
  • 2½ cups cooked chopped ham
  • ½ teaspoon minced garlic
  • 1½ cups uncooked instant brown rice
  • ½ teaspoon ground black pepper
  • 2 cups frozen peas
  • optional: 2 tablespoons grated Parmesan cheese

1. In a skillet, combine broth, ham, and garlic. Heat to boiling.
2. Stir in rice and black pepper. Reduce heat to a simmer, cover and cook for 10 minutes.
3. Uncover; add peas and cook about 4 minutes more until rice is tender and peas are hot.
4. Sprinkle Parmesan cheese on top if desired. Serve immediately. If desired, this recipe is easy to double and freeze, so you'll have extra for a future meal.

PER SERVING: 310 calories | 22g protein | 5g total fat | 1.5g saturated fat | 35mg cholesterol | 43g carbs | 4g fiber | 1160mg sodium

Chicken Tenders
Adopted from Iowa State University Extension

  • 1½ teaspoons vinegar
  • ½ cup nonfat milk
  • 4 medium boneless, skinless chicken breast halves (about 1 pound)
  • 2 tablespoons prepared mustard
  • 2 tablespoons vinegar
  • 1 tablespoon honey or jelly
  • Black pepper to taste
  • 1 cup crushed pretzels or cereal
  • optional: Light ranch dressing, mustard, or any barbeque sauce can be used as dipping sauces

1. Put 1½ teaspoons vinegar in a ½-cup measure and fill with milk. Stir and let set 10 minutes to thicken.
2. Cut chicken breasts into a total of 10 strips.
3. In a bowl combine mustard, 2 tablespoons vinegar, honey or jelly, and pepper. Stir in the milk-vinegar mixture. Cover and let set for 20 minutes.
4. Heat oven to 400°F.
5. Lightly grease or spray a baking sheet or shallow baking pan.
6. One at a time, lift chicken strips from milk mixture and coat with crushed pretzels or cereal; place on baking sheet and repeat with remaining chicken and crumbs.
7. Bake chicken 18 to 20 minutes until thoroughly cooked. Serve immediately. If desired, pass dipping sauces.

PER SERVING: 240 calories | 31g protein | 4g total fat | 1g saturated fat | 80mg cholesterol | 18g carbs | <1g fiber | 270mg sodium

Tuna Melt Sandwich
Adopted from Iowa State University Extension

  • 2 6-ounce cans tuna, canned in water and drained
  • 1 bunch green onions, chopped or 1/3 cup chopped onion
  • 3 tablespoons light mayonnaise
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 4 slices whole wheat bread
  • 4 tomato slices (1 medium tomato)
  • 4 slices (3 ounces) American cheese

1. Preheat oven to 350°F.
2. In medium-sized bowl, combine tuna, onion, mayonnaise, pepper, and garlic powder. Mix well.
3. Place bread on baking sheet. Spoon about 1/4 of the tuna mixture on each piece of bread, spreading nearly to edges. Add a tomato slice.
4. Bake 5 minutes.
5. Add a cheese slice on top of each sandwich and return to oven for another 5 minutes, or until cheese is melted and bread is toasted. Serve.

PER SERVING: 340 calories | 30g protein | 13g total fat | 4.5g saturated fat | 45mg cholesterol | 27g carbs | 4g fiber | 950mg sodium

Zucchini Pie
Adopted from Iowa State University Extension

  • 1 or 2 zucchini, sliced (about 10 cups)
  • 1 tablespoon olive oil
  • 2 onions, sliced
  • 2 eggs
  • ¼ cup seasoned bread crumbs
  • 2 teaspoons Italian seasoning
  • ¼ teaspoon ground black pepper
  • 1 14.5-ounce can diced tomatoes
  • 1 cup shredded mozzarella cheese (8 ounces)
  • ¼ cup grated Parmesan cheese
  • optional: If you have fresh mushrooms or peppers, you can substitute them for some of the zucchini

1. Preheat oven to 325°F. Grease a large casserole or 9x13-inch pan; set aside.
2. Wash zucchini and discard ends. Cut into slices (about 10 cups). If using large zucchini, cut in half lengthwise and remove seeds before slicing.
3. Heat oil in large skillet over medium heat. Add zucchini and onion slices and cook for 10 minutes. Remove from heat.
4. In bowl, stir together the eggs, bread crumbs, Italian seasoning, and pepper. Add undrained tomatoes, and cheeses. Pour over zucchini mixture and stir to mix.
5. Pour into casserole. Bake uncovered for 60 minutes. Top will be golden brown.
6. Cut into squares. Serve.

PER SERVING: 210 calories | 12g protein | 10g total fat | 4g saturated fat | 85mg cholesterol | 22g carbs | 4g fiber | 650mg sodium

Jicama and Black Bean Dip
Adopted from Iowa State University Extension

  • 1 small jicama, peeled and chopped (about ½ cup)
  • 1 15-ounce can black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • ½ medium green or red bell pepper, seeded and chopped (about ½ cup)
  • ½ medium onion, diced (about ½ cup)
  • 1/3 cup light Italian dressing
  • Salt and black pepper
  • optional: 2 tablespoons chopped fresh cilantro or 1 teaspoon dried cilantro

1. In large bowl, combine jicama, beans, corn, pepper, onion, and dressing. If desired, add cilantro.
2. Stir to coat all vegetables with dressing. Add salt and pepper to taste.
3. Serve immediately or cover and refridgerate several hours for flavors to blend.

PER SERVING: 90 calories | 4g protein | 1.5g total fat | 0g saturated fat | 0mg cholesterol | 16g carbs | 6g fiber | 230mg sodium

Waldorf Summer Salad
Adopted from Iowa State University Extension

  • 1 medium apple, diced
  • 1 banana, cut up
  • ¼ cup raisins
  • ¼ cup fruit juice (any kind)
  • 1 cup miniature marshmallows
  • optional: ¼ cup coarsely chopped walnuts or peanuts

1. Place apple, banana, and raisins in a bowl.
2. Stir in marshmallows and, if desired, chopped nuts. Serve

PER SERVING: 160 calories | 3g protein | 5g total fat | 1g saturated fat | 0mg cholesterol | 27g carbs | 3g fiber | 40mg sodium

Mexican Frittata
Adopted from Iowa State University Extension

  • 2½ small zucchini (about ½ pound)
  • ½ medium green bell pepper, seeded and chopped (about ½ cup)
  • 1 medium onion, chopped (about 1 cup)
  • 2 cloves garlic or 2 teaspoons bottled minced garlic
  • 1 teaspoon vegetable oil
  • 6 large eggs, beaten
  • ½ cup shredded mozzarella cheese
  • ¼ cup shredded or grated Parmesan cheese
  • ¼ teaspoon black pepper
  • optional: 1 hot pepper, chopped

1. Wash zucchini; trim and discard the ends. Cut each zucchini into 4 strips, then cut into 1/4-inch pieces. In a bowl, combine zucchini, bell pepper, onion, garlic, and hot pepper, if desired.
2. Heat the oil in a skillet over medium heat. Add vegetables and cook, stirring frequently, until the zucchini is crisp-tender, about 4 minutes.
3. While the vegetables cook, stir the eggs, mozzarella, and parmesan together in a bowl.
4. Shake the skillet to distribute the vegetables evenly. Pour egg mixture over vegetables and shake skillet again to help distribute the egg mixture. Put lid on pan and cook 5 to 7 minutes, until the egg on top is solid. Sprinkle with black pepper.
5. To serve, loosen edges of frittata with a spatula. Cut it into 4 wedges. Serve immediately.

PER SERVING: 210 calories | 16g protein | 13g total fat | 5g saturated fat | 330mg cholesterol | 8g carbs | 2g fiber | 280mg sodium

3-Bean Chili
Adopted from Iowa State University Extension

  • 2 14.5-ounce cans diced tomatoes
  • 1 15-ounce can garbanzo beans or kidney beans, rinsed and drained
  • 1 15-ounce can black beans, rinsed and drained
  • 1 15-ounce can water
  • 2 cups frozen corn
  • 1 large onion, chopped (about 1½ cups)
  • 3 to 4 teaspoons chili powder
  • Black pepper, to taste
  • optional: shredded cheese or meat

1. Put all ingredients in a large pot. Heat to boiling over high heat.
2. Reduce heat and simmer about 20 minutes or until hot, stirring occasionally. If desired, top each serving with a tablespoon of shredded cheese.

PER SERVING: 210 calories | 9g protein | 1.5g total fat | 0g saturated fat | 0mg cholesterol | 42g carbs | 11g fiber | 660mg sodium

Guiltless Pumpkin Pie
Adopted from Iowa State University Extension

  • 2 large eggs
  • ½ cup granulated sugar
  • 1½ teaspoons pumpkin pie spice or ¾ teaspoon each ground cinnamon and ground nutmeg
  • ¼ teaspoon salt
  • 1 15-ounce can pumpkin
  • 1 5-ounce can fat free evaporated milk
  • optional: Lowfat whipped topping and ground cinnamon

1. Preheat oven to 350°F. Lightly grease or spray a 9-inch pie plate; set aside.
2. Place eggs in large bowl, beat with fork or whisk. Add sugar, pumpkin pie spice, and salt. Stir until well mixed.
3. Stir in pumpkin and evaporated milk. Pour into prepared pie plate.
4. Bake for 40 to 45 mintues - or until center is set.
5. Remove from oven and cool on wire rack. Serve immediately or refrigerate until serving time. If desired, add a spoonful of lowfat whipped topping to each serving and sprinkle with additional ground cinnamon.

PER SERVING: 120 calories | 3g protein | 2.5g total fat | 1.5g saturated fat | 55mg cholesterol | 20g carbs | 2g fiber | 105mg sodium

Crispy Granola
Adopted from Iowa State University Extension

  • 2 egg whites
  • 1/3 cup honey
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla
  • Dash salt
  • 3 cups uncooked rolled oats
  • optional: ½ cup chopped pecans or other nuts, ½ raisins, dried cranberries, or other dried fruit

1. Preheat oven to 325°F. Spray a large shallow baking pan with non-stick cooking spray; set aside.
2. Put egg whites in large bowl and use whisk or fork to mix until frothy. Stir in honey, cinnamon, vanilla, and salt.
3. Add oats plus nuts and/or dried fruit, if desired. Stir until oats are coated with egg mixture. Spread oat mixture evenly on prepared baking sheet.
4. Bake about 25 to 30 minutes until golden brown; stir mixture carefully every 5 or 6 minutes to prevent overbrowning.
5. Remove pan to wire rack and cool completely until crispy and crunchy. Store in an airtight container. Freezes well.

PER SERVING: 150 calories | 4g protein | 5g total fat | 0g saturated fat | 0mg cholesterol | 26g carbs | 3g fiber | 20mg sodium

Black Forest Cheesecake Parfaits

  • 1½ cups frozen black cherries, thawed
  • 8 tbsp (½ cup) granular sugar substitute
  • ½ tsp almond extract
  • ½ cup (8 tbsp) chocolate graham cracker crumbs
  • 1½ tbsp cocoa powder
  • ½ tbsp light butter or margarine, melted
  • 8-oz tub-style light cream cheese, room temperature
  • ½ cup light sour cream
  • 1½ cups light whipped topping

1. Select 6 stemmed glasses (e.g., 8-oz. wine glasses).
2. In a small bowl, mix cherries, 2 tbsp sugar substitute and almond extract. Set aside.
3. In another small bowl, mix graham cracker crumbs, 2 tbsp sugar substitute, cocoa powder, and butter. Set aside.
4. In a medium mixing bowl, beat cream cheese with an electric mixer until creamy. Add sour cream and remaining sugar substitute and stir until smooth. Fold in whipped topping.
5. In the bottom of each glass, place 1 tbsp graham cracker mix. Press down with spoon. Place about 3 tbsp of cream cheese mix on top of each. (Use ½ of the cheese mixture.)
6. Divide the cherries among the glasses, placing them on top of the cream cheese layer. Add one more layer of cream cheese. Finish the parfait by topping each with 1 tsp of crumbs.
7. Enjoy immediately or refrigerate until ready to serve.

PER SERVING: 200 calories | 7g protein | 8g total fat | 6g saturated fat | 13mg cholesterol | 24g carbs | 1g fiber | 290mg sodium

Pasta Salad
- This quick and easy recipe was submitted by Kathy Henderson.

  • 1 bag of Tri-colored spiral pasta
  • Pepperoni - cut up
  • Your preferred type of Cheese - cut into cubes
    • The amount of pepperoni and cheese is up to you!
  • 1 bottle of fat-free Italian dressing

The noodles can be cooked the night before. Put a little bit of the dressing on and stir before putting in the fridge, then the next day mix the rest of the salad ingredients in as well.

Vegetable Pasta Toss

- A colorful vegetable dish designed to excite kids of all ages.

  • 4 cups cooked tri-color spiral pasta
  • Pick 2 to 3 cups of vegetables such as:
    • 1 cup broccoli florets
    • ½ cup snow peas
    • ½ cup carrots, julienned
    • ½ cup red bell pepper, sliced thin
    • ¼ cup sliced green onions
  • ½ cup light Italian dressing
  • 2 tbsp fresh lemon juice

1. Place 1 inch of water in a small saucepan; add broccoli and peas. Bring to a boil. Reduce heat; cover and simmer 2-3 minutes. Rinse in cold water and drain.
2. In a large bowl, combine broccoli and peas with pasta, carrots, bell pepper and onions.
3. Pour dressing and lemon juice over salad and toss to coat. Cover and refrigerate for at least 1 hour.

Makes 6 servings (about 1 cup each).
Per serving: 206 calories | 6.5g protein | 3.7g total fat | 0g saturated fat | 0mg cholesterol | 36g carbs | 3.1g fiber | 167mg sodium

Spinach Pesto

- Pesto is a special condiment that adds healthful monounsaturated fat to your diet. You can mix it with pasta, spoon over grilled chicken or fish or spread on sandwiches. Using spinach rather than basil creates a mild pesto, or try a mix of spinach and fresh basil, which adds a spicy aroma and flavor.

  • 4 cups baby spinach, washed (or 3 cups spinach and 1 cup fresh basil)
  • 1/4 cup walnuts
  • 2 cloves garlic
  • 1/4 cup Parmesan cheese
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 1/3 cup olive oil
  • 1/4 tsp lemon rind (zest)
  • 1 tsp fresh lemon juice
  • 1/3 cup water

1. In a food processor combine spinach, walnuts, garlic, cheese, salt and pepper and process until roughly chopped.
2. Slowly pour olive oil combined with lemon rind and lemon juice into processor while blending.
3. Add water the same way until the paste is smooth and thick.
4. Remove from processor and store in fridge or freezer.

MAKES 6 SERVINGS (1/4 cup each)
Per 1/4 cup:
163 calories | 3.5g protein | 16.3g fat | 2.6g saturated fat | 4mg cholesterol | 1.8g carbs | 0.8g fiber | 129mg sodium

Tex-Mex Potato Frittata

- A frittata is a sort-of omelet that combines any vegetables, cheeses or meats on hand. Enjoy it for breakfast, lunch or dinner.

  • 1 tbsp canola oil
  • 12 oz. frozen Southwest style hash browns
  • ½ cup chopped red bell pepper
  • ¼ cup chopped fresh cilantro
  • 1 tomato, coarsely chopped
  • 16 oz. egg substitute
  • ¾ cup reduced fat shredded
  • Mexican style cheese

1. Heat oil in a 12-inch nonstick skillet over medium heat. Add hash browns. Spread in an even layer; press down lightly with spatula. Cook 6-7 minutes or until golden brown on bottom.
2. Reduce heat to medium-low. Top potato layer with red pepper, cilantro and tomatoes. Pour egg substitute evenly over mixture in skillet. Cook for 10-12 minutes or until eggs are almost set.
3. Heat oven broiler. To protect skillet handle, wrap with aluminum foil. Broil frittata 4-6 inches from heat for 3 minutes; watch it closely. Remove and top with cheese; broil 30 seconds or until cheese is melted. Cut into wedges. Buon appetito!

Serving suggestions: Top with salsa and avocado slice as desired.

MAKES 6 (generous) SLICES
PER SLICE: 145 calories | 6.5g protein | 4.8g fat | 1.7g saturated fat | 7.5mg cholesterol | 11g carbs | 1.3g fi ber | 390mg sodium

Shrimp & Cannellini

- Fast, one-dish meal full of beans!

  • 2 tbsp olive oil
  • ½ tsp minced garlic
  • ¼ tsp crushed red pepper
  • 2 cans cannellini (white) beans, drained and rinsed
  • 1 large ripe tomato, diced
  • ½ cup fat-free, reduced-sodium chicken broth
  • 1 pound medium shrimp, shelled and deveined
  • 3 tbsp fresh basil, chopped
  • 3 tbsp fresh parsley, chopped
  • 3 tbsp fresh lemon juice

1. In large skillet heat oil over medium temp.
2. Add garlic and crushed red pepper; cook, stirring frequently about 2 minutes.
3. Add beans, tomato and broth; cook until heated through, 2-3 minutes.
4. Add remaining ingredients and cook, stirring gently, until shrimp turn pink and curl slightly, about 2 minutes.

Serving suggestions: Serve warm or cool on a bed of romaine or spinach leaves.

MAKES 3 (1½ cup) SERVINGS:
PER SERVING: 418 calories | 32g protein | 9.7g total fat | 35g carbs | 9g fiber | 551mg sodium

Grilled Eggplant Sandwiches

  • 1 medium eggplant, cut crosswise into 4 half-inch thick slices
  • 4 medium slices rustic Italian bread, half-inch thick
  • Olive oil cooking spray
  • 3 medium tomatoes, minced and drained
  • 2 tbsp shredded Parmesan cheese
  • Salt and pepper to taste

1. Preheat grill to medium-high. Lightly salt eggplant and let stand 10 minutes.
2. Place eggplant and bread slices on a heavy-duty baking sheet; lightly spray both sides with cooking oil spray.
3. Grill eggplant until golden and soft, 2-3 minutes per side. Grill bread about 1 minute per side. Return eggplant and bread to baking sheet.
4. On each slice of bread layer an eggplant slice and equal portions of tomatoes and cheese.
5. Place baking sheet on grill, close grill lid until sandwiches are hot and cheese is melted, about 5 minutes.

PER SANDWICH: 197 calories | 10g protein | 3.7g fat | 41g carbs | 5g fiber | 397mg sodium

Quiche Cups To Go

- You can freeze these make-ahead breakfast treats, then reheat them in a microwave oven. Use any combination of vegetables and cheese you like.

  • 10 oz. package frozen chopped spinach, thawed and drained
  • ¾ cup egg substitute
  • ¾ cup shredded reduced fat cheese
  • ¼ cup red bell pepper, diced
  • ¼ cup onion, diced

1. Line 12 muffin tins with baking cups. Moisten the cups with cooking oil spray.
2. Combine all ingredients in a bowl and mix well.
3. Divide mixture evenly among baking cups.
4. Bake at 350°F for about 20 minutes, until a knife inserted in the center comes out clean.

PER MUFFIN: 77 calories | 9g protein | 3g total fat | 2g saturated fat | 10mg cholesterol | 3g carbs | 2g fiber | 160mg sodium

Veggie Penne with Herbs

  • 1 tbsp olive oil
  • 1 medium green bell pepper, thinly sliced
  • 1 cup fresh mushrooms, sliced
  • ¼ tsp red pepper flakes
  • 3-4 small shallots, sliced
  • 3 medium fresh tomatoes, seeded and chopped
  • 2 tbsp each fresh oregano and basil, chopped
  • 1 15-oz can low-sodium tomato sauce
  • ½ cup reduced-sodium chicken broth
  • 12 ounces whole-wheat penne pasta

1. In a large saucepan heat oil over medium-high temp; sauté bell pepper, mushrooms and pepper flakes 3 minutes; add shallots and sauté 3 more minutes.
2. Stir in tomatoes and herbs and cook 1 minute.
3. Add tomato sauce and broth and bring to a boil; lower heat and simmer covered 15-20 minutes, stirring occasionally. Meanwhile, cook pasta as directed.
4. Spoon sauce over pasta and serve. Pass the Parmesan cheese.

PER SERVING: 341 calories | 12.2g protein | 5.4g total fat | 66g carbs | 8.8g fiber | 509mg sodium

Hearty Artichoke Chicken

  • 1 tbsp extra virgin olive oil
  • 3 cups uncooked chicken, chopped (about 1½ lbs)
  • 2 14-oz cans artichoke hearts, drained and halved
  • 2 4-oz cans sliced mushrooms, drained
  • 2 tbsp green olives, sliced
  • ¾ cup white wine (or water)
  • 2 tbsp white wine vinegar
  • Paprika to taste

1. In large nonstick skillet, heat oil over medium-high temp; add chicken and stir-fry 7-8 minutes.
2. Stir in artichoke hearts, mushrooms and olives.
3. Add wine and vinegar; reduce heat, cover and simmer 25 minutes.
4. Garnish with paprika. Suggestion: Serve over hot cooked noodles.

PER SERVING: 297 calories | 29.6g protein | 12.4g total fat | 9g carbs | 5g fiber | 569mg sodium

Cranberry Oat Muffins

  • 1 cup whole fresh cranberries
  • 1⁄8 cup white sugar
  • 1 cup rolled oats
  • 1 cup buttermilk
  • 1⁄3 cup light tub margarine
  • 1⁄2 cup brown sugar substitute
  • 1⁄4 cup egg substitute
  • 1 cup whole-wheat pastry flour
  • 1 tsp baking powder
  • 1⁄2 tsp baking soda
  • 1 tsp salt
  • 1⁄2 cup chopped walnuts

1. Combine cranberries and sugar; set aside 45 minutes.
2. Combine oats and buttermilk in separate bowl.
3. In large bowl, mix margarine, brown sugar, egg.
4. In another bowl mix flour, baking powder, baking soda, and salt.
5. Combine walnuts and other ingredients, gently folding in cranberries.
6. Drop into baking cups and bake at 400°F for 25 minutes.

PER MUFFIN: 123 calories | 2.8g protein | 5.4g total fat | 15g carbs | 1g fiber | 202mg sodium