Recipes

BANANA SPLIT OATMEAL Recipe

Serving Size: 1 Yield: 1 serving

Ingredients

• 1⁄3 cup dry, quick-cooking oatmeal
• 1⁄8 teaspoon salt
• ¾ cup very hot water
• ½ sliced banana
• ½ cup nonfat yogurt

Instructions

• Peel and slice the banana.
• In a microwave-safe cereal bowl, mix together the oatmeal and salt. Stir in water.
• Microwave on 100% power for 1 minute. Stir. Microwave on 100% power for another minute. Stir again.
• Microwave an additional 30-60 seconds on 100% power until the cereal reaches the desired thickness. Stir again.
• Top with banana slices and yogurt.

BREAKFAST BURRITO Recipe

Serving Size: 1 burrito Yield: 4 servings

Ingredients

• 11⁄3 cups cooked mashed black beans with 1 teaspoon canola oil, or use canned vegetarian refried beans
• 4 corn tortillas
• 2 Tablespoons chopped red onion
• ½ cup chopped tomatoes
• ½ cup low-sodium salsa
• 4 Tablespoons nonfat yogurt, plain (optional)

Instructions

• Mix beans with onion and tomatoes.
• Microwave tortillas between two sheets of slightly damp white paper towels on high for 15 seconds.
• Divide the bean mixture between the tortillas.
• Fold each tortilla to enclose the filling.
• Place on a microwave-safe dish and spoon salsa over each burrito.
• Microwave on high for 15 seconds.
• Serve topped with yogurt, if desired.

CITRUS SALAD Recipe

Serving Size: 1½ cups Yield: 8 servings

Ingredients

• (You can use fresh citrus when it is inexpensive and in season. Or try 1 or 2 cans of mixed citrus fruits or mandarin oranges.)
• 1 peeled grapefruit
• 1 peeled orange
• 10 cups fresh greens (lettuce)
• 1 small red onion, sliced thin
• 2 Tablespoons cider vinegar
• 1 Tablespoon lime juice
• 1 Tablespoon vegetable oil
• 1 Tablespoon water
• ¼ teaspoon black pepper
• ¼ teaspoon cumin

Instructions

• Cut fruit into bite-size pieces.
• In a large bowl, toss fruit with lettuce and onion. Mix the remaining ingredients for the dressing. Drizzle over salad and toss just before serving.

CRUNCHY CHICKEN SALAD Recipe

Serving Size: ¾ cup Yield: 5 servings

Ingredients

• 2 cups chunked cooked chicken
• ½ cup celery
• ¼ cup green pepper
• ¼ onion
• ½ cucumber
• ½ cup grapes
• 1 small diced apple (leave the peel on)
• ¼ cup low-fat yogurt, plain
• ½ teaspoon (or to taste) garlic and/or onion powder
  NOTE: If you try this recipe and don’t like some of these fruits or vegetables, leave them out or substitute another crunchy, inexpensive favorite.

Instructions

• Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces.
• Chop the celery into small pieces.
• Chop the green pepper into small pieces.
• Peel and chop ¼ of an onion.
• Peel and chop half of a cucumber.
• Chop the apple into pieces. It’s OK to leave the peel on the apple.
• Cut the grapes in half.
• Put chicken, vegetables, fruit, and seasonings into a large bowl, add yogurt and stir until combined. Then serve on lettuce, crackers, or bread.

Oprah’s Outasight Salad Recipe

Serving Size: 1 cup Yield: 4 servings

Ingredients

• (Feel free to add, subtract, or substitute to use your favorite and least expensive vegetables.)
• 2 cups salad greens of your choice
• 1 cup chopped vegetables (tomatoes, cucumbers, carrots, green beans)
• 1 cup canned-in-juice pineapple chunks, drained, and/or fresh or canned mandarin orange segments
• ¼ cup Dynamite Dressing (recipe below)
• 2 Tablespoons raisins or dried cranberries
• 2 Tablespoons chopped nuts, any kind

Instructions

• Put mixed salad greens on a large platter or in a salad bowl.
• In a large bowl, mix chopped vegetables and pineapple and/or orange segments. Add dressing and stir.
• Spoon mixture over salad greens.
• Top with raisins and nuts. Serve.

Dynamite Dressing

• ¼ cup nonfat, fruit-flavored yogurt
• 1 Tablespoon orange juice
• 1½ teaspoons white vinegar
• In a small bowl, mix all ingredients. Refrigerate until ready to serve.

SEARED GREENS Salad Recipe

Serving Size: 1 cup Yield: 6 servings

Ingredients

• 1½ pounds kale or collard greens
• 2 Tablespoons vegetable oil or olive oil
• 4 chopped garlic cloves
• 1 cup water
• ¼ teaspoon salt
• 1 teaspoon black pepper
• 2 Tablespoons cider vinegar

Instructions

• Clean the greens thoroughly and cut stems away. Dry well and tear into salad pieces or slice across the leaf into ½-inch pieces.
• In a large deep pot or skillet with a cover, sauté garlic in oil. Add greens in pan with 1 cup water.
• Cover the pan and steam for 4 minutes.
• Uncover, and stir constantly until greens shrink. Add salt and pepper and continue to stir on high heat until the mixture is thoroughly wet.
• Sprinkle cider vinegar on mixture. Cover.
• Turn off the heat. Let stand until ready to serve.

ZESTY HERB SALAD DRESSING Recipe

Serving Size: 2 Tablespoons Yield: 5 servings

Ingredients

• 1 Tablespoon vegetable oil
• 2 Tablespoons vinegar
• 1/3 cup orange juice or tomato juice
• ½ teaspoon oregano *
• ½ teaspoon basil *
• ¼ teaspoon black pepper
• ¼ teaspoon salt
  
  * If you don’t have oregano and basil, substitute 1 teaspoon Italian seasoning.

Instructions

• Put all the ingredients in a jar or bottle with a lid.
• Put on the lid. Shake well.
• Chill in refrigerator for at least 1 hour before serving.

ASIAN SALAD DRESSING Recipe

Serving Size: 2 Tablespoons Yield: 5 servings

Ingredients

• 2 Tablespoons vegetable oil
• 3 Tablespoons red, cider, or white vinegar
• 2 Tablespoons water
• 2 teaspoons low-sodium soy sauce
• 2 Tablespoons brown sugar
• 2 Tablespoons lemon juice
• ½ teaspoon garlic powder

Instructions

• Put all the ingredients in a jar or bottle with a lid.
• Put on the lid. Shake well.
• Chill in the refrigerator for at least 1 hour before serving.

NOTE: Try this dressing on cut vegetables or salad. After serving, keep any leftover dressing in the refrigerator. 

Almond-Crusted Fish Recipe

• Serving Size:  1/4 of recipe        
• Yield: 4 servings

Ingredients

• 1 pound mild whitefish filets (sole, flounder, tilapia, etc.) *
• 1⁄3 cup sliced almonds *
• 2 Tablespoons reduced-fat margarine, melted **
• 2 Tablespoons lemon or lime juice
• 1 teaspoon Worcestershire sauce
• ½ teaspoon paprika
• ¼ teaspoon pepper
• No-fat vegetable spray

* Find other varieties of fish on sale? Substitutions are fine! Are almonds too expensive? Try
another inexpensive nut or leave them out — no problem!
** To further reduce the fat in this low-fat recipe,
spray fillets with butter-flavored vegetable spray and eliminate the reduced-fat margarine.

Instructions

• Preheat oven to 375 degrees. Coat a 9×13-inch baking pan with no-fat vegetable spray.
• Rinse and pat fish dry, then arrange in pan in a single layer.
• In a small bowl, mix almonds, margarine, lemon  or lime juice, Worcestershire sauce, and 
  pepper.
• Top filets with above mixture,  spreading evenly, then sprinkle with paprika.
• Bake 12-15  minutes or until fish flakes easily.

ANYTIME PIZZA Recipe

Serving Size: 1 slice of bread Yield: 2 servings

Ingredients

• Half a loaf of Italian or French bread split lengthwise, or 2 split English muffins
• ½ cup pizza sauce
• ½ cup low-fat shredded mozzarella or cheddar cheese
• 3 Tablespoons chopped green pepper *
• 3 Tablespoons sliced mushrooms, fresh or canned *
• Italian seasoning (optional)
  * Add or substitute vegetable toppings as desired.

Instructions

• Toast the bread or English muffin until slightly brown.
• Top bread or muffin with pizza sauce, vegetables, and low-fat cheese.
• Sprinkle with Italian seasonings as desired.
• Put bread in a toaster oven or regular oven preheated to 350 degrees.
• Heat until the cheese melts.

CRISPY GARLIC FRIES Recipe

Serving Size: 1/2 cup Yield: 6 servings

Ingredients

• 2 medium baking potatoes, sliced thin
• 2 medium sweet potatoes, sliced thin
• 2 Tablespoons garlic powder

Instructions

• Preheat oven to 450 degrees.
• Line 2 baking sheets with foil and spray with baking spray.
• Position potato slices in one thin layer on baking sheets; sprinkle with 1 Tablespoon garlic powder.
• Bake 15-20 minutes until bottoms begin to brown, turn potatoes and sprinkle with remaining garlic powder. Continue to bake 10-15 minutes or until browned and crisp

ITALIAN BEAN SOUP  Recipe

Serving Size: 1/18 of recipe Yield: 18 servings

Ingredients

• 1 can (15 ounces) of Great Northern beans
• 1 can (15 ounces) red kidney beans
• 2 cans (15 ounces each) pinto beans
• 1 can (46 ounces) tomato juice or V8R vegetable juice
• 1 can (15 ounces) Italian-style or stewed tomatoes
• 1 can (15 ounces) vegetable broth, low-sodium
• 1 can (15 ounces) drained green beans
• 1½ Tablespoons Italian seasoning
• 1 medium chopped onion
• ¼ teaspoon black pepper
• 2 fresh garlic cloves or 2 teaspoons garlic powder

Instructions

• In a large pot, combine all ingredients.
• Cover and simmer for 30 minutes.
• Serve with Italian or French bread or whole-wheat rolls.
• Note: Beans are a healthy, high-fiber alternative to meat. Freeze leftovers in plastic sealed containers with ½-inch air space under the lid.

PINEAPPLE ORANGE FROZEN YOGURT Recipe

Serving Size: One-third of recipe Yield: 3 servings

Ingredients

• 1 cup nonfat vanilla yogurt
• ½ cup orange juice
• 1 cup pineapple chunks, fresh or canned

Instructions

•  Place yogurt and fruit in a large plastic bag, flatten, and freeze overnight.
• Combine fruit, yogurt, and juice in a food processor or blender and blend until smooth.
• If not served immediately, place back in the freezer to harden until ready to serve, up to 1 hour, stirring occasionally. Stir before serving.

RICE PUDDING Recipe

Serving Size: ¼ cup Yield: 8 servings

Ingredients

• 1 cup lowfat or skim milk
• 1 cup water
• 1 cup rice, uncooked
• 2 large eggs
• 1 cup evaporated (lowfat or fat-free preferred) milk
• 1 teaspoon vanilla
• ¼ cup sugar
• 1⁄8 teaspoon ground cinnamon

Instructions

• In a saucepan, heat milk and water.
• Add rice, bring to a boil, lower heat to simmer; stir mixture every 10 minutes. Cook uncovered until rice is tender, about 30 minutes.
• In a large bowl, mix eggs, ¾ cup evaporated milk, vanilla, and sugar. Set aside.
• Add remaining ¼ cup evaporated milk to rice mixture.
• Spoon 1 cup of rice mixture into egg mixture and stir. Pour egg-rice mixture into remaining rice.
• Heat pudding until it boils, stirring continuously. Remove from heat, and sprinkle with cinnamon.