Six Bean Salad

Ingredients

1 can garbonzo beans, drained & rinsed
1 can black beans, drained & rinsed
1 can lima beans, drained & rinsed
1 can red kidney beans, drained & rinsed
1 can green beans, drained & rinsed
1 can wax beans, drained & rinsed
1 large white onion, chopped
1 stalk of celery, chopped
2 jars red pimentos, sliced
3/4 cup Splenda sweetner
1 cup white vinegar
1/4 cup canola oil
1 teaspoon salt
1/2 teaspoon pepper


Directions

In a large bowl combine first 9 ingredients.
In another bowl combine remaining ingredients.
Stir and pour over bean mixture.
Chill overnight.


Number of Servings: 14

Zesty Chicken and Rice Skillet

Ingredients

1/2 cup fat free Italian Dressing
1 tbsp Dijon mustard
1 lb. boneless, skinless chicken breast, cut in chunks
1 chicken bouillon cube, dissolved in 1-3/4 cup boiling water
2 cups red and green pepper chopped (about 2 medium)
2 cups brown quick-cook rice, uncooked


Directions

Mix 1/4 cup of the dressing and the mustard in a large nonstick skillet until blended; heat on medium-high heat. Add chicken; cook 6 min. or until cooked through, stirring occasionally.
Stir in remaining 1/4 cup dressing, bouillon and peppers; cover.
Simmer 2 min. or until heated through.
Stir in rice; cover.
Simmer 5 min. or until rice is tender.
Remove from heat; let stand 5 min. until liquid is absorbed.
Makes 4 servings, 1-1/2 cups each.


Number of Servings: 4

Quiche Cups

Ingredients

10 oz. frozen spinach
3 eggs (or liquid substitute)
3/4 cup mozzarella cheese
1/4 cup carrots, chopped or diced
1/4 cup yellow peppers, chopped or diced


Directions

Heat oven to 350 degrees. Line muffin tins with foil liners. Spray liners with cooking spray.
Thaw spinach and squeeze out all excess liquid.
Combine all ingredients in a medium bowl.
Put equal amounts of veggie mixture into each liner.
Bake for 20 minutes or until knife inserted comes out clean.
Cups can be frozen in snack size bags and reheated - remove from foil liner before freezing.


Number of Servings: 6

Broccoli Quiche

Ingredients

1 cup egg substitute
1/4 cup fat free half and half
1/4 cup skim milk
3 oz low fat swiss cheese
1 large stalk broccoli
1/2 cup canned mushrooms


Directions

Preheat oven to 400*F. Steam and chop broccoli.
Add broccoli and mushrooms to cake pan sprayed with nonstick cooking spray.
Mix egg substitute with half and half and skim milk.
Pour egg mixture over broccoli.
Sprinkle with cheese.
Bake in 400*F oven approximately 40 minutes.


Number of Servings: 4

Easy Slow Cooker Lemony Garlic Chicken

Ingredients

1 tsp oregano
1/4 tsp black pepper
2 lbs boneless, skinless chicken breasts (six halves)
1 tbsp olive oil
1/4 cup water
3 tbsp lemon juice
2 tsp minced garlic
1 tsp chicken bouillon granules
1 tsp parsley


Directions

Mix oregano and pepper and sprinkle evenly over chicken pieces.
In a large non-stick skillet, using medium heat, brown chicken evenly on both sides in olive oil.
Mix remaining ingredients and pour over chicken, bringing mixture to a gentle boil.
Pour skillet contents into slow cooker, cover, and cook on low for 6 hours (3 hours on high).
Chicken is very tasty served on a bed of brown rice with steamed carrots!


Number of Servings: 6

Cream of Spinach Soup

Ingredients

1 white onion
1 pack fresh spinach
1 medium sized potato (white or red, no skin)
1 chicken breast (boneless, no skin)
1 chicken boullion cube (low sodium)
4 cups water
2 cups 2% milk
2 tbsp corn starch
salt to taste (optional)


Directions

Combine the onion, spinach, potato, chicken breast, chicken bullion cube, water and boil until chicken and potato are fully cooked.
Place all ingredients in blender and turn blender on for one minute or until most ingredients are blended.
Return ingredients to stove and add milk and salt to taste. Bring to a boil and add corn starch (dissolve corn starch with 1/4 cup of water).
Bring heat to med-low and stir until desired thickness. If you want thicker consistency add double corn starch mix.
Serve and enjoy.
For added taste cook some mushrooms in butter and at to bowl right before serving.

Beef and Noodles

Ingredients

1 lb. beef round steak, cut into bite size pieces
1/2 cup chopped onion (about 1/2 a medium onion)
1 tbsp olive oil
10.5 oz low-sodium beef broth
8 oz (or about 4 cups) uncooked egg noodles
4 cups water
salt and pepper to taste


Directions

In a 3.5 qt pot, heat olive oil. Add onion and round steak. Stir until all meat is browned and onions are translucent. Add beef broth and bring to a boil.
Reduce heat and simmer about 15 -20 minutes.
When meat is tender, add 4 cups water.
Increase heat to high and bring to a boil. Add egg noodles. Boil for 10 minutes, stirring occasionally to make sure all noodles get cooked.
After 10 minutes, remove from heat, cover and let stand for 15 minutes to let noodles absorb more juice.
Serve with steamed broccoli, if desired.