15 Minute Taco Dinner
1 package soft tortillas (whole wheat or taco shells)
2 fresh tomatoes diced
1 fresh onion diced
1 fresh avocado sliced
Leaf lettuce (Romaine, red/green leaf)
1 lb. lean ground beef or chicken breast
8 oz. Low fat Monterrey Jack or Colby cheese
Optional: low fat sour cream
DIRECTIONS: Cook meat, dice up vegetables and set everything out in bowls. Have each person make their own taco according to their tastes. This requires minimum preparation and goes great with Spanish rice and/or black beans!
Cheese/Veggie Wraps
1 whole wheat or veggie tortilla
2 slices soy or low fat milk cheese (colby-jack or cheddar are good)
Veggie suggestions:
shredded carrots
chopped tomatoes
sliced cucumber or avocado
light mayo or light ranch dressing
alfalfa sprouts
green or yellow pepper
DIRECTIONS: Spread mayo on the tortilla and then put cheese on. Choose veggies of your choice to add to the wrap. Wrap it up and enjoy! These are great after school snacks that kids can make themselves. Makes 1 wrap.
Veggie Sandwiches/Wraps
2 Slices Whole Grain Bread, Pita Pocket or tortilla
Soy or 2% milk cheese
Choose from the following to add to the sandwich/wrap:
Leaf lettuce or spinach, sprouts
Sliced Tomatoes
Thinly sliced Onions
Sliced Avocado
Grated Carrots
Sliced Cucumbers
Chopped Red Peppers
DIRECTIONS: Pick and choose the veggies you like! Any other fresh veggies of your choice may be added or lean meat like chicken or turkey.
*Spread a healthy dressing or lite mayo on the bread, tortilla or pita pocket, add cheese and veggies and enjoy! Or mash the avocado and omit the dressing.
Pesto and Green Veggie Pizza
Dough:
1 package active dry yeast
1 cup warm water
1 teaspoon sugar
1 teaspoon salt
2 tablespoons vegetable oil
1 c. whole wheat flour
1 1/2 c. unbleached naturally white flour
DIRECTIONS: Dissolve yeast in warm water. Stir in remaining ingredients; beat vigorously 20 strokes. Let rest about 10 minutes.
Fresh Pesto:
2 cups fresh basil leaves, packed
1/4 c. grated Parmesan cheese
1/2 c. olive oil
2 T. pine nuts or walnuts
3 garlic cloves, finely minced
(may also purchase ready-to-eat pesto in market)
*Place basil in small batches in food processor and whip until well chopped (do about 3/4 cup at a time). Add about 1/3 of the nuts and garlic, blend again. Add about 1/3 of the Parmesan cheese; blend while slowly adding about 1/3 of the olive oil, stopping to scrape down sides of container. Process basil pesto until it forms a thick, smooth paste. Repeat until all ingredients are used; mix all batches together well. Basil pesto keeps in refrigerator one week, or freeze for a few months.
Pizza:
Fresh Pesto
Artichoke hearts, chopped
Fresh spinach
8 oz. Fresh mozzarella cheese slices or packaged shredded mozzarella cheese
Black or Green sliced olives
Pepperoncini peppers,choppe
*Spray bottom of a pizza pan or cookie sheet with vegetable cooking spray and spread with pizza dough. Cook for about 6-8 minutes in oven to slightly cook the crust. Remove from oven and top with fresh pesto, artichoke hearts, spinach, olives and pepperoncini; top with 8 oz. of fresh Mozzarella slices or shredded mozzarella cheese.
Bake at 425 degrees for 20 minutes or until cheese is light brown.
Low-fat Creamy Broccoli Casserole
2 heads fresh broccoli, broken into florets and steamed
1 (8 ounce) can of fata-free or low-fat Cream of Broccoli soup
1/2 C bran flakes cereal, crushed
1/2 C grated Romano cheese
Freshly ground black pepper to taste
DIRECTIONS: Preheat oven to 350 degrees. Place the steamed broccoli in a casserole dish. Pour the cream of broccoli soup over the broccoli. Sprinkle bran flakes and cheese over the mixture. Add pepper to taste. Bake the broccoli for 15 to 20 minutes or until the topping is golden brown.