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• Oatmeal Power Breakfast
   

  Oatmeal Power Breakfast (Makes 1 Serving):

  Total fiber = 5 grams

  Ingredients:

  • 1/4 cup quick-cooking oats
  • 1 tablespoon ground flaxseed
  • 2/3 cup 1% lowfat milk
  • 1/4 cup blueberries
  • 1 to 2 tablespoons chopped nuts, optional
  • 1 teaspoon pure maple syrup, optional

  Directions:

  1. Combine the oats, ground flaxseed, and milk in a deep microwave-safe bowl and stir to combine.
  2. Place in the microwave, uncovered, and heat on high for 90 seconds. Remove carefully and stir in the blueberries, and the nuts and maple syrup as desired.

  Nutrition Information per Serving: 210 calories, 6g fat (1g saturated, 1.4g omega-3), 70mg sodium, 30g carbohydrate, 5g fiber, 10g protein, 20% calcium

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• Twice Baked Super Spuds
   

  Twice Baked Super Spuds (Makes 4 Servings)

  Total fiber = 7 grams

  Ingredients

  • 4 large russet potatoes (about 3 pounds)
  • 1 tablespoon extra virgin olive oil
  • 1 clove garlic, minced
  • One 6-ounce bag prewashed baby spinach (about 4 packed cups)
  • 1/4 teaspoon onion powder
  • 3/4 cup 1% low fat milk
  • 3/4 cup pre-shredded reduced-fat Cheddar cheese, divided
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons vegetarian-style bacon bits, divided
  • Salt and freshly ground black pepper

  Directions

  1. Preheat the oven to 375°F.
  2. Wash the potatoes and prick them several times with a fork. Place them in the oven and bake until tender, about 1 hour 15 minutes. Remove from the oven, slice in half lengthwise and let cool for about 10 minutes.
  3. While the potatoes are cooling, heat the oil in a large nonstick skillet or saucepan over medium heat. Add the garlic and sauté until golden, 30 seconds to 1 minute. Add the spinach and onion powder and cook, stirring frequently, until wilted, about 5 minutes. Place on a cutting board and coarsely chop.
  4. Scoop out the insides of the potatoes, leaving a 1/4-inch rim of potato in the skins. In a large bowl, mash the potatoes with the milk, 1/2 cup Cheddar cheese, Parmesan cheese, and 1 tablespoon bacon bits. Stir in the cooked spinach. Season with salt and pepper to taste.
  5. Place the potato skins onto a baking sheet and fill evenly with the potato mixture. Sprinkle with the remaining cheese and bacon bits. Bake for 15 minutes.

  Nutrition Information per Serving: 430 calories, 10g fat (4g saturated), 370mg sodium, 71g carbohydrate, 7g fiber, 19g protein, 35% vitamin A, 45% vitamin C, 35% calcium, 25% iron

• Smooshed Sweet Potatoes
   

  Smooshed Sweet Potatoes (Makes 4 Servings):

  Total fiber = 4 grams

  Ingredients:

  • 1 pound sweet potatoes (about 2 medium)
  • 2 tablespoons orange juice
  • 1 tablespoon brown sugar
  • 1/2 tablespoon butter
  • 1/8 teaspoon kosher salt
  • Pinch ground pepper
  • Pinch ground ginger

  Directions:

  1. Add the sweet potatoes to a saucepan filled with cold water. Bring to a boil and cook until tender when pierced with a sharp knife, about 30 minutes. Drain and let cool. Scrape off the skins using a knife.
  2. Place the potatoes back in the saucepan and mash with a potato masher or fork. Stir in the orange juice, brown sugar, butter, salt, pepper, and ginger until well combined.
  3. Season with additional salt, pepper, and ginger to taste.

  Nutrition Information per Serving: 120 calories, 1.5g fat (1g saturated), 110mg sodium, 24g carbohydrate, 4g fiber, 2g protein, 110% vitamin A, 30% vitamin C

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• Carroty Lentil Soup with Bacon
   

  Carroty Lentil Soup with Bacon (Makes 8 Services)

  Ingredients

  • 1 tablespoon canola oil
  • 1 small onion, finely diced (about 1/2 cup)
  • 2 large carrots, peeled and shredded (about 2 cups)
  • 1 clove garlic, minced
  • One 32-ounce carton all-natural chicken or vegetable broth
  • 3 cups water
  • One 1-pound bag dried lentils, cleaned and rinsed
  • One 8-ounce can tomato sauce
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • 1/8 teaspoon black pepper
  • 6 slices cooked all-natural bacon, crumbled
  • Salt
  • 1/2 cup grated Parmesan cheese

  Directions

  1. Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the onion and carrots and cook, stirring frequently, until soft, about 5 minutes. Stir in the garlic and cook for 1 additional minute.
  2. Add the broth, water, lentils, tomato sauce, bay leaf, thyme, and black pepper and stir to combine. Bring to a boil then cover, reduce heat, and simmer until the lentils are tender, 30 to 35 minutes.
  3. Discard the bay leaf, stir in the bacon, and season with salt and additional pepper to taste. Serve in individual bowls and top with Parmesan cheese.

  Nutrition Information per Serving (about 1 cup): 280 calories, 6g fat (1.5g saturated), 550mg sodium, 40g carbohydrate, 15g fiber, 19g protein, 70% vitamin A, 20% vitamin C, 35% iron

• Veggie Burger Supreme
   

  Veggie Burger Supreme (Makes 4 Servings):

  Total fiber = 8 grams

  Ingredients

  • 4 veggie burgers
  • 4 whole wheat hamburger buns, lightly toasted
  • 1/3 cup crumbled goat cheese
  • 1/4 cup prepared pesto
  • 1 cup prewashed baby spinach or arugula

  Directions:

  1. Cook the veggie burger according to package directions. Spread the goat cheese on one half of each hamburger bun and the pesto on the other half.
  2. Place the veggie burger and the spinach between the bun halves and serve.

  Nutrition Information per Serving: 320 calories, 15g fat (5g saturated), 740mg sodium, 30g carbohydrate, 8g fiber, 24g protein, 10% vitamin A, 25% calcium, 20% iron

• Tortellini with Broccoli "Pesto"
   

  Tortellini with Broccoli "Pesto" (Makes 4 Servings):

  Total fiber = 7 grams

  Ingredients

  • One 12-ounce bag frozen cheese tortellini
  • One 16-ounce bag frozen broccoli florets or 1 head broccoli, cut into small florets (5 to 6 cups)
  • 1/2 cup walnuts, toasted and coarsely chopped or 1/4 cup pine nuts, lightly toasted
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons extra virgin olive oil
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon garlic powder

  Directions:

  1. Cook the tortellini in a large saucepan according to package directions. Two to 4 minutes before they are done, add the broccoli. Bring back to a boil and cook until the broccoli and tortellini are tender. Drain and return to the pan.
  2. Add the walnuts, Parmesan cheese, oil, salt, and garlic powder and stir well to combine.

  Nutrition Information per Serving: 470 calories, 23g fat (5g saturated, 1.6g omega-3), 420mg sodium, 50g carbohydrate, 7g fiber, 19g protein, 60% vitamin A, 190% vitamin C, 30% calcium, 20% iron

• Schoolhouse Chili
   

  Schoolhouse Chili (Makes 6 Servings):

  Total fiber = 6 grams
  

  Ingredients

  • 1 tablespoon canola oil
  • 2 large carrots, shredded (about 2 cups)
  • 1 pound lean ground beef (90% lean or higher)
  • One 28-ounce can crushed tomatoes
  • One 15 1/2 -ounce can black-eyed peas or pinto beans, drained and rinsed
  • One 15-ounce can corn kernels, drained and rinsed (or 1 1/2 cups frozen corn kernels, thawed)
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1/3 cup pre-shredded reduced-fat Cheddar cheese

  Directions

  1. Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the carrots and beef and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.
  2. Stir in the tomatoes, beans, corn, chili powder, cumin, and garlic and bring to a boil. Reduce the heat and simmer, covered, 20 to 25 minutes.
  3. Serve in individual bowls and top with shredded cheese. Heat leftovers and pack in a thermos along with some of the shredded cheese on the side.

  Nutrition Information per Serving: 220 calories, 5g fat (1.5g saturated), 320mg sodium, 27g carbohydrate, 6g fiber, 18g protein, 110% vitamin A, 20% vitamin C.

• Confetti Chicken Wraps
   

  Confetti Chicken Wraps (Makes 6 to 8 Servings):

  Total fiber = 8 grams

  Ingredients

  • 1 tablespoon canola oil
  • 1 large orange bell pepper, finely diced (about 1 1/2 cups)
  • 1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
  • 1/2 to 1 teaspoon ground cumin
  • 1/2 to 1 teaspoon chili powder
  • One 15 1/2-ounce can pinto beans, drained and rinsed
  • One cup frozen corn kernels, thawed
  • 1 cup pre-shredded reduced-fat Cheddar cheese
  • 3/4 cup salsa
  • Six to eight 8-inch flour tortillas
  • 1/2 cup reduced-fat sour cream, optional

  Directions

  1. Heat the oil in a large nonstick skillet over medium-high heat.
  2. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. Add the chicken, cumin, and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes. Stir in the beans, corn, cheese, and salsa and cook until the cheese melts and the mixture is heated through, about 2 minutes.
  3. Meanwhile, stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30 to 45 seconds. Assemble by placing the chicken mixture down the center of each tortilla. Wrap burrito style and serve with sour cream as desired.

  Nutrition Information per Serving: 330 calories, 8g fat (1.5g saturated), 510mg sodium, 41g carbohydrate, 8g fiber, 24g protein, 20% vitamin A, 60% vitamin C, 15% calcium

Click on a recipe below to view the ingredients, directions and nutritional information.

• Apple Blueberry Walnut Crisp
   

  Apple Blueberry Walnut Crisp (Makes 6 Servings):

  Total fiber = 4 grams

  Ingredients

  • 3 large Red or Golden Delicious apples (about 2 pounds), unpeeled and cut into 1/2-inch pieces (about 4 cups)
  • 2 tablespoons brown sugar
  • 2 tablespoons whole wheat flour
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/2 pint blueberries (1 cup) or 1 cup frozen wild blueberries
  • 3/4 cup walnuts, very finely chopped
  • 1/4 cup old-fashioned or quick-cooking oats
  • 2 tablespoons brown sugar
  • 2 tablespoons whole wheat flour
  • 2 tablespoons ground flaxseed
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • tablespoons canola oil

  Directions:

  1. Preheat the oven to 400°F. Combine the apples, brown sugar, flour, vanilla, and cinnamon in a large bowl and toss to coat. Gently toss in the blueberries.
  2. Place the apple mixture in an 8 x 8-inch baking dish and set aside.
  3. To make the topping, combine the walnuts, oats, brown sugar, whole wheat flour, flaxseed, cinnamon, and salt in a medium bowl. Add the canola oil and stir until the dry ingredients are well coated. Spread the topping evenly over the fruit mixture.
  4. Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil if the topping browns too quickly). Serve with lowfat vanilla frozen yogurt or a dollop of light whipped cream.

  Nutrition Information per Serving: 260 calories, 16g fat, (1.5g saturated, 2.3g omega-3), 105mg sodium, 30g carbohydrate, 4g fiber, 4g protein, 10% vitamin C