Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 25 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 0.75 servings

Ingredients
2 tsp olive oil
1-1/2 cups uncooked basmati or regular long grain rice
1 clove garlic, minced
1/4 cup diced onion
1 can chicken broth
1/4 tsp ground black pepper
1/2 cup dried cranberries
1/2 cup raisins
1 cup dried apricots
1/4 cup sliced green onions, with tops
1/4 cup slivered almonds, coarsely chopped

Directions
Heat oil in large saucepan over medium heat until hot. Add rice and garlic; cook 1 to 2 minutes or until rice is coated with oil and garlic is fragrant. Stir in broth and pepper. Cover; bring to a boil. Reduce heat; simmer 10 minutes. Stir in cranberries, raisins, and apricots. Cook 7 to 10 minutes longer or until liquid is absorbed and rice is tender. Fluff rice with fork; stir in onions and almonds. If desired, garnish with additional sliced green onions.

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Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 30 minutes
Number of Servings: 8 (1 cup)
Cups of Fruits and Vegetables Per Person: 1.50 servings

This is a great way to get kids to eat fiber-rich foods. It can be taken on camping trips, and in school lunches in a thermos.

Ingredients
1 tablespoon vegetable oil (canola)
2 cups chopped onion
1/2 cup chopped yellow bell pepper
1/2 cup chopped green bell pepper
2 garlic cloves, minced
1 tablespoon brown sugar
1-1/2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon black pepper
2 (16-ounce) cans stewed tomatoes, undrained *
2 (15-ounce) cans black beans, rinsed and drained *
1 (15-ounce) can kidney beans, rinsed and drained *
1 (15-ounce) can pinto beans, rinsed and drained *

* Use no salt or low sodium

Directions
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes.

Nutritional Information
Calories: 257 (9% from fat)
Fat: 2.7g (sat 0.3g,mono 0.5g,poly 1.2g)
Protein: 12.8g
Carbohydrate: 48.8g
Fiber: 14.2g
Cholesterol: 0.0mg
Iron: 4.5mg
Sodium: 876mg **
Calcium: 150mg

** Sodium will be less when using no salt/low sodium ingredients

Healthy Cooking Gluten-free
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 1 hour, 15 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.00 servings

Ingredients
1-1/2 cups split peas
6 cups water
1 medium onion, diced
2 medium potatoes, peeled and diced
1/4 tsp garlic powder
1/4 tsp dried parsley
2 medium carrots, grated

Directions
In a large pot, combine split peas and water, and bring to a boil. Reduce heat. Cover and let simmer until tender (1 hour). Add onion, potato, garlic powder, dried parsley, and carrots. Cover and simmer for 1 hour. Transfer soup mixture in batches to a blender, and puree until smooth. Return to heat and warm through. Serve.

More Cooking and Recipe Collection Books. Click Here!

Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 1 hour, 45 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.50 servings

Ingredients
4 oz uncooked ziti pasta
nonstick cooking spray
2 medium onions, chopped
1 garlic clove, minced
2 medium carrots, finely chopped
1 green pepper, chopped
1 medium zucchini, chopped
1 16 oz can no added salt tomatoes, undrained
1 8oz can no added salt tomato sauce
1 tsp oregano
1 16oz can black beans, rinsed and drained
1 10 oz package frozen corn, thawed
2 Tbsp green chilies, chopped
8 oz fat free ricotta cheese
4 oz shredded low-fat Monterey Jack cheese

Directions
Cook ziti according to package directions without salt; drain well. Preheat oven to 375°F. Coat a Dutch oven or large pot with cooking spray. Add onions, garlic, carrots, peppers, and zucchini; sauté over medium heat for 10 minutes, stirring often. Stir in tomatoes, tomato sauce, and oregano. Bring to a boil; reduce heat to low, simmering 15 minutes. Stir in beans, corn, chilies. Cook for 5 minutes. Remove from heat; add pasta and cheeses, tossing gently. Spoon into a 9-inch square baking dish coated with cooking spray. Bake for 30 minutes or until heated through. Let stand 5 minutes before serving.

Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 30 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.00 servings

These tostadas can be made with leftover roasted chicken or with a store-bought rotisserie chicken. Skip buying expensive pre-cooked boxed tostadas and try fresh white or yellow corn tortillas (often found in the refrigerated tortillas section, or Latino section of your supermarket—local brands are often about $1-2 for 24 or more tortillas) and bake them yourself (you’d have to heat the boxed kind anyway!). You can choose to leave the chicken mixture cold, or warm it a bit in the microwave.

Ingredients
2 cups cooked shredded chicken
4 tablespoons lime juice
1 tablespoon olive oil
1/2 teaspoon ground cumin
4 tablespoons chopped cilantro
2 scallions, chopped
1/2 cup nonfat plain yogurt
6 fresh corn tortillas
Cooking spray

Other suggested accompaniments: chopped tomatoes, fresh salsa, guacamole, queso fresca.

Directions
1. Preheat oven to 425. Place tortillas on a cookie sheet and spray lightly with cooking spray, and place in oven.

2. Meanwhile, place chicken in a medium sized bowl. Whisk together 3 tablespoons of the lime juice with the olive oil, cumin and cilantro. Pour this mixture over the chicken in the medium bowl, tossing with fork to distribute. Stir lime juice into yogurt in another small bowl; set aside.

3. Remove tortillas from oven when brown, about 7-9 minutes. Top each one with 1/2 cup of chicken mixture. Top with chopped scallions and lime-yogurt mixture.

Nutritional Analysis
(Per serving)
Calories: 179,
Protein: 16 grams
Fat: 7 grams
Saturated Fat: 1 gram
Carbohydrates: 14 grams
Fiber: 2 grams
Sodium: 69 mg.