Tuna Friendly Tuna

Ingredients

1 Cup Chickpeas (Garbanzos) cooked according to instructions (or a tin of)
Big slice of onion, diced into small bits
2 inch piece of cucumber, with skin on, sliced and diced into small chunks
1-2-3 tbsp Vegan mayo
1 tsp fresh lemon juice
Salt
Freshly ground black pepper


Directions
Mash the chickpeas with a potato masher - you want this to be lumpy so don't go overboard.
Add the onion and cucumber, give it a mix.
Add the mayo, lemon juice and salt and pepper

The mayo, lemon juice and salt and pepper really need to be adjusted to taste and to please yourself.

Quiche

Ingredients

1 1/2 cups shredded Swiss cheese
4 teaspoons all-purpose flour
1/2 cup cooked ham, diced
3 eggs
1 cup milk
1/4 teaspoon salt
1/4 teaspoon ground dry mustard
1 (9 inch) unbaked pie crust
2 tablespoons chopped fresh parsley, for garnish
2 tablespoons chopped pimento peppers, garnish

Directions

In medium bowl, toss 4 teaspoons flour with the grated cheese. Sprinkle mixture into the pie shell. On top of cheese, sprinkle 1/2 cup of diced ham.
In medium bowl, combine eggs, milk or cream, and then add salt and mustard powder. Beat until smooth and pour over cheese and ham.
Put piece of plastic wrap large enough to overlap sides over top of quiche, then a piece of foil, and seal well around the edges. (plastic keeps the foil from sticking to the food). Place prepared quiche in freezer.
When ready to prepare, preheat oven to 400 degrees F (200 degrees C.) Remove foil and plastic wrap. Put foil around edge of crust to protect it.
Bake in the preheated oven for 60 minutes, or until filling is set and crust is golden brown. Garnish with parsley and pimiento if desired

Three Bean Chili

Ingredients
1 tablespoon olive oil
1 medium-size onion, chopped
2 cloves garlic, peeled and chopped
3 tablespoons chili powder
2 sweet bell peppers, cored and diced
1 medium-size zucchini, trimmed and diced
1 can (14 1/2 ounces) diced tomatoes
1 can (8 ounces) no-salt-added tomato sauce
1/4 cup ketchup (do not add this for Daniel Fast)
1/2 teaspoon dried oregano
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) white beans, drained and rinsed
1 can (15 ounces) red kidney beans, drained and rinsed
grated cheddar cheese (optional) (do not add this for Daniel Fast)
Instructions
Heat oil in a large nonstick pot over medium heat. Add onion, garlic, and chili powder and cook for 3 minutes.
Add peppers and zucchini and continue to cook 5 minutes, stirring occasionally.
Stir in tomatoes, tomato sauce, ketchup, and oregano. Cook 8 minutes.
Gently stir in the beans. Cover pot and continue to cook 3 minutes. Serve with grated cheese, if desired and not doing the Daniel Fast.

Makes: 8 cups PREP: 10 minutes Cook: 19 minutes

PER CUP: 203 calories, 4 g fat (o g sat.), 11 g protein; 39 g carbohydrate, 12 g fiber, 678 mg sodium, 0 mg cholesterol.

Ranch Salad with Roasted Vegetables

Ingredients:
1 lb. Red potatoes (about 6), cut into 1-inch chunks
2 Carrots, cut into 1/4-inch-thick slices
1 small Red onion, cut into thin wedges
1 Tbsp. Olive oil
1 pkg. (10 oz.) torn romaine lettuce
1/3 cup KRAFT Light Ranch Dressing
2 Tbsp. KRAFT Grated Parmesan Cheese

Directions:
HEAT oven to 425°F.

COMBINE first 4 ingredients in 15x10x1-inch pan.

BAKE 25 min. or until tender, stirring after 15 min. Cool 5 min.

TOSS lettuce with dressing; place on 4 serving plates. Top with vegetable mixture and cheese

Pita Bread Salad

INGREDIENTS:
4 pitas, cut into bite-size pieces
1/3 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 clove garlic, chopped
Salt and pepper
2 small cucumbers, peeled and chopped
3 tomatoes, chopped
1 small red bell pepper, chopped
4 scallions, thinly sliced 1/4 cup chopped flat-leaf parsley
1/4 cup chopped fresh mint
1 small head romaine lettuce, torn into pieces

DIRECTIONS:
Preheat the oven to 350°. Transfer the pitas to a baking sheet; bake until crisp, about 10 minutes.

In a large bowl, whisk together the olive oil, lemon juice and garlic; season with salt and pepper. Stir in the cucumbers, tomatoes, bell pepper, scallions, parsley, mint and pitas. Add the lettuce and toss.

Chop Chop Salad with Spicy French Dressing

INGREDIENTS:
1 garlic clove, chopped
1/2 cup ketchup
1/2 cup cider vinegar
1/4 cup granulated sugar
1 tablespoon Worcestershire sauce
1 teaspoon paprika
Several dashes of hot sauce, to taste
1 head of romaine lettuce, chopped
1 red onion, chopped
2 tomatoes, seeded and chopped
1 red bell pepper, seeded and chopped
1 cucumber—peeled, seeded and chopped
One 15-ounce can chickpeas, rinsed and drained
1 cup crumbled blue cheese

DIRECTIONS:
In a small food processor, blend the garlic, ketchup, vinegar, sugar, Worcestershire sauce and paprika until smooth, about 30 seconds. Add the hot sauce and blend until combined.

Place the lettuce, onion, tomatoes, bell pepper, cucumber and chickpeas in a large salad bowl. Toss with the dressing and top with the blue cheese.

Broccoli and Feta Frittata

Ingredients
1 tablespoon unsalted butter
1/2 onion, finely diced
2 cups chopped broccoli florets
Salt and pepper
7 large eggs
3 ounces feta, crumbled

Preparation
1. In an 8-inch ovenproof nonstick skillet or well-seasoned cast-iron pan, melt butter over medium heat. Add onion and cook, stirring occasionally, until translucent, about 4 minutes. Add broccoli, sprinkle with salt and pepper and cook, stirring occasionally, until just tender, about 6 minutes longer.

2. Preheat broiler to high and set an oven rack 4 inches from heat source. In a medium bowl whisk together eggs; season with additional salt and pepper. Pour eggs over onion-broccoli mixture, stir to combine, then dot surface with feta. Cook, without stirring, until eggs are set on bottom and beginning to set on top, about 5 minutes. Transfer pan to oven and broil until eggs are set and beginning to brown, 2 to 3 minutes. Cut into wedges and serve hot or at room temperature.

Goat Cheese Spinach Pizza

Ingredients:
14 ounce can Pillsbury Pizza Crust
1/2 cup freshl grated Parmesan cheese
6 ounce bag baby spinach
3 plum tomatoes, chopped
4 ounces goat cheese, crumbled

Preheat the oven to 400 degrees. Spread the dough on a baking sheet and sprinkle with olive oil and the Parmesan. Bake for 8 minutes. Toss the spinach with olive oil. Top the crust with the spinach, tomatoes, and goat cheese. Drizzle the pizza with more olive oil and bake for 15 minutes more.

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

Last Minute Lasagna

1 24- or 26-ounce jar pasta sauce
2 18-20-ounce refrigerated large cheese ravioli
1 10-ounce box frozen chopped spinach, thawed and excess water squeezed dry
1 8-ounce bag shredded mozzarella
1/2 cup (2 ounces) grated Parmesan

Heat oven to 375° F.

Spoon a thin layer of sauce over the bottom of a 9-by-13-inch baking dish. Cover with a single layer of ravioli. Top with half the spinach, half the mozzarella, and a third of the sauce. Repeat with another layer of ravioli and the remaining spinach, mozzarella, and half the remaining sauce. Top with another layer of ravioli and the remaining sauce (not all the ravioli may be needed). Sprinkle with the Parmesan. Cover with foil and bake for 30 minutes. Uncover and bake until bubbly, 5 to 10 minutes more.


Yield: Makes 6 servings

Southwestern Beans and Rice

Ingredients

2 CUPS COOKED BROWN RICE

1- 15 OUNCE CAN BLACK BEANS, DRAINED (PINTO OR KIDNEY ARE GOOD HERE, TOO)

1- 16 OUNCE JAR SALSA OF YOUR CHOICE

1- 15 OUNCE CAN WHOLE KERNEL CORN, DRAINED





Directions

HEAT THE FIRST 4 INGREDIENTS IN A SKILLET.
EITHER EAT WITH CHIPS, OR EAT IT IN A TORTILLA (FLOUR OR CORN)

Makes about 6-8 servings