[ Grilled Vegetable Tuna Wrap ] [ Fettuccine & Red Sauce ]

[ Chicken & Wild Rice ] [ Sesame Oriental Chicken ] [ Mexican Feast ]

[ Gold Medal Breakfast ] [ Brownies ] [ Vinaigrette Dressing ]

Quick & Easy Power Meals

Grilled Vegetable Tuna Wrap

          Makes 2 large sandwiches; extra may be reheated for next day.

Shopping List Broccoli Onion 7 oz albacore tuna (foil pack) soft shell tortillas olive oil Italian spices  Optional: cheese Eggs tofu

 1 cup chopped raw broccoli

¼ onion, chopped

1 Tbsp. Olive oil

dash of salt

few dashes of Italian blend spices

1 7-oz foil package albacore white tuna (in water)

soft shell tortillas

 Saute broccoli and onion in olive oil until tender.  Add tuna;

stir until heated. Place tuna-vege mixture in a wrap.  Eat and

enjoy.  Optional ingredients: shredded cheese.  May sub chicken,

eggs or tofu for tuna.

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Hodgsin Mill Organic Fettuccine & Red Sauce

            This makes enough for 8 servings; sauce may be frozen for later use.  Hodgsin mill fettuccine supplies 500 mg omega-3 fat per serving from added flaxseed.

Shopping List Ground round (Boca burgers) onion 28 oz crushed tomatoes with basil Italian blend spices mushrooms Hodgsin Mill fettuccine with flax seed

 ½ lb ground round (or 4 Boca burgers)

½ small onion, chopped

28 oz can basil flavored organic crushed tomatoes

6 oz can tomato paste

Italian blend spices and minced garlic, to taste

Optional: 4 oz can sliced mushrooms or fresh sliced

   Spray non-stick skillet with food oil spray.  Brown meat

and onion; add optional fresh mushrooms and cook until

softened.  Drain meat with water over colander.  Add rest

of ingredients and simmer 15 minutes (or more).  May be

prepared one day ahead. Serve over fettuccine noodles. 

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Chicken & Wild Rice

Shopping List  Valley Fresh chicken Fall River wild rice Mushrooms pecans

To make in less than 5 minutes, use foil pack Valley Fresh white chicken (available at Target); otherwise sub frozen chicken breast.                                                                                                                                    

1 7 oz package Valley Fresh chunk chicken

1 10.5 oz package precooked Fall River wild rice (Super I)

Optional: mushrooms, pecans, vegetables; salt & pepper

          Mix all ingredients; heat in microwave for 2-3 minutes.

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Sesame Oriental Chicken and Vegetables         

Shopping List Sun-Bird Sesame oriental Chicken mix Frozen chicken breast strips OR foil pack Valley Fresh chicken 1 lb. frozen oriental vegetables

            Follow microwave directions for a meal prepared in just 15 minutes. 

1 5.9 oz package Sun-Bird Sesame Oriental Chicken

1 cup cooked, diced chicken or sub Valley Fresh pre-cooked chunk chicken

1 1-lb. bag frozen Oriental vegetables

          Prep hints: be sure to mix oriental seasoning/rice thoroughly.

 Spread out in pan and vent as directed.  Tastes great the next day

 in a wrap sandwich.

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The Mexican Feast

           Mexican foods are popular, and I like this dish because it can be made a day ahead, and has a “with meat” or “vegetarian” version.  Here are the ingredients:

• 1 package Spanish or Mexican flavored rice
• 1 jar salsa, 1 can refried beans with chili’s
• 1 8-oz package shredded cheddar cheese

Optional: lettuce, chopped onion, avocado, chopped red pepper

and olives.  

  Spray a 2-quart glass casserole dish with food oil

spray (always, always spray every dish and pot with oil spray

to make clean up easy). Follow directions on the packaged rice

for microwave cooking, except, substitute 1 cup of the water

with 1 cup of salsa. Cook rice.  While rice is cooking, open up

the refried beans, and if you decide to add beef, brown ground

round in a frying pan (coated with cooking spray).  Layer the

cooked rice with refried beans, more salsa, and follow with

optional olives, avocado, meat, and red pepper.  Top with a

layer of cheese. This can be made the day before and

stored in the frig until you’re ready to eat.  Simply cover, and

reheat in the microwave (covered) until the cheese melts.

Serve with soft burritos, topped with lettuce and tomato. 

Serves 6-8 main dish         Prep Time: 25 minutes

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Hearty Gold Medal Winner Breakfast

Prep time 20 minutes; cook time 25 minutes. Get your gear together while this delicious meal is in the oven.

Shopping List Shredded hash brown (Simply Potatoes or plain frozen)  1 lb. 5 eggs or egg sub Canadian bacon small zucchini 1 tomato 1 bag spinach green onions  2 oz reduced fat Cheddar cheese   Cooking oil spray

Crust

1 pound frozen hash brown potatoes, thawed

3 green onions, chopped

2 eggs (or ½ cup egg substitute)

¼ tsp. salt

Filling

1 small zucchini, chopped

1 clove garlic, minced (or sub ¼ tsp powder)

3 slices Canadian bacon, chopped

2 cups packed spinach leaves, coarsely chopped

          (or sub 1 box frozen, thaw and drained)

1 small tomato, chopped

salt & pepper

3 eggs (or ¾ cup egg substitute)

¼ cup shredded reduced fat Cheddar cheese

          or soy cheese

To make the crust:  Preheat oven to 350F.  Coat a pie pan or tart pan with cooking oil spray.  Combine crust ingredients and press into the pie pan onto the bottom and up the sides.  Bake for 30 minutes or until firm to the touch.  Cool.

To make the filling: Coat a skillet with cooking oil spray. Saute zucchini and garlic, 2 minutes. Add bacon, tomato and spinach, cook until spinach is wilted.  Remove from heat; cool.  Add eggs, blend.  Pour into prepared crust and sprinkle with cheese.  Bake for 25 minutes, or until golden brown.

Serves 6       Per serving: 190 calories, 6.9 g fat, 18 g carbohydrate, 14 g protein

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Ultimate Low Fat Brownies

No oil is added to this recipe, but use only brand names specified.

1  pkg. Duncan Hines Chewy Fudge Brownie mix, dry

1 large egg, or ½ cup egg substitute

1/3 cup Dannon Nonfat Plain Yogurt

1 tsp vanilla extract

Preheat oven to 350F. Grease bottom only of 13x9x2 inch pan. Combine all ingredients in a large bowl.  Stir with spoon until well blended. (Batter will be stiff.)  Spread in a pan.  Bake for 22 minutes or until set. 

Yield: 15 servings   Per serving: 187 calories, 34 g carbohydrate, 3.4 g fat

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Mixed Greens with Cranberry Vinaigrette Dressing

            This high antioxidant salad can be made in 5 minutes.  Add optional meat to make it a main dish.  Serve as a wrap or with toasted bread.

Dressing:     

½ cup whole cranberries                               

2/3 cup olive oil

½ cup red wine vinegar

2 T. Dijon mustard

4 T. white sugar

2 fresh garlic cloves (or sub minced)

½ tsp. fresh ground black pepper

¼ cup water

 ½ red onion, thinly sliced

6 oz. reduced fat crumbled feta cheese

1/2 cup sliced almonds, toasted

Mixed greens, 4-5 cups; approx. 2 lbs.

**Optional for main dish salad: diced cooked chicken or turkey

Arrange almonds on pan- single layer – roast 350 F for 5 min or until slightly browned. Cool.  In blender (or food processor) combine all ingredients for dressing.  Blend until smooth.  Just before serving toss with greens, onion, cheese, and almonds.

Excellent served with rye or wheat buns.

8 servings (values are without bread or meat)     

Per serving: 348 calories, 6.9 g protein, 14.2 g carbohydrate, 30 g fat, 6.5 g saturated fats, 443 mg potassium, 197 mg calcium, 3,2 g fiber

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