October 2015

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Ingredients:

• 2-6 ounce cans light tuna
• 1 cup whole wheat bread crumbs, divided
• 1 egg, beaten
• 1/4 cup finely chopped green onion
  
• 1/4 cup finely chopped sweet red pepper
  
• 1/4 cup reduced-fat mayonnaise
  
• 1 tablespoon lemon juice
  
• 1/2 teaspoon garlic powder
  
• 1/8 teaspoon cayenne pepper
• 1 tablespoon canola or olive oil
  

Instructions:

1. In a large bowl, combine the tuna, 1/3 cup bread crumbs, egg, onions, red pepper, mayonnaise, lemon juice, garlic powder, and cayenne.
2. Divide mixture into eight portions; shape into 2-inch balls.
   
3. Roll balls in remaining bread crumbs.
   
4. Flatten to 1/2 inch thickness.
   
5. In a large nonstick skillet, cook tuna cakes in olive oil for 3-4 minutes on each side or until golden brown.
   
   Makes 4 servings.
    

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Ingredients:

• 1/2 cup olive oil
  
• 2 teaspoons red wine vinegar
  
• 1/2 teaspoon pepper
  
• 1 teaspoon salt
  
• 1 tablespoon lemon juice
  
• 1 pound spinach
  
• 1/3 cup toasted almonds
  
• 1 medium red onion, thinly sliced
• 1 can mandarin oranges, drained
  

Instructions:

1. Mix olive oil, vinegar, salt, pepper, and lemon juice in a jar. Cover and shake to mix.
   
2. Toss spinach, onions, oranges and almonds in a bowl.
   
3. Pour olive oil mixture over spinach and toss.
   
   Makes 6 servings.
    

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Ingredients:

• 6 medium potatoes
• 3 broccoli spears
  
• 1/4 cup low-fat milk
  
• 1 cup reduced-fat cheddar cheese, shredded, divided
  
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350 F.
   
2. Wash and scrub potatoes. Prick the skin with a fork in several places.
   
3. Bake for 30-60 minutes, until soft.
   
4. While potatoes are baking, steam broccoli just until tender and chop into small pieces.
   
5. Slice the potatoes in half. Scoop the insides into a bowl with the broccoli.
   
6. Add milk, 3/4 cup cheese, salt and pepper.
   
7. Mash together until the mixture is pale green with dark green flecks.
   
8. Put the potato mixture into the potato skins and sprinkle with remaining cheese.
   
9. Microwave to heat through.
   
   Makes 6 servings.

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Ingredients:

• 2 cups macaroni, uncooked
  
• 4 tablespoons flour
  
• 2 cups low-fat milk
  
• 2 cups reduced-fat cheddar cheese, shredded
  
• 1/2 teaspoon  pepper
  
• 2 cups broccoli, cooked and chopped
• Salt to taste
  

Instructions:

1. Cook macaroni per package instructions.
   
2. Drain macaroni and return to pan.
   
3. Stir in flour thoroughly.
   
4. Over medium heat, stir in milk.
   
5. Add cheese and pepper and stir until sauce begins to thicken, approximately 7-10 minutes.
   
6. Stir in broccoli and mix thoroughly.
   
7. Add salt to taste, if needed.
   
   Makes 6 servings.

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Ingredients:

• Nonstick cooking spray
  
• 6 whole- wheat saltine crackers, finely crushed
  
• 2 tablespoons Parmesan cheese, grated
  
• 2 cups broccoli florets, frozen
  
• 1 tablespoon water
  
• 1/2 cup whole kernel corn, frozen
  
• 3/4 cup reduced-fat cheddar cheese, shredded
• 8 eggs
  

Instructions:

1. Preheat oven to 350 F.
   
2. Spray 12 regular muffin cups with cooking spray and set aside.
   
3. Combine cracker crumbs and Parmesan cheese in small bowl; set aside.
   
4. Place broccoli in a separate microwave-safe bowl with 1 tablespoon water; cover.
   
5. Microwave on high for 2 minutes. Drain well.
   
6. Chop broccoli into smaller pieces.
   
7. Spoon broccoli evenly into muffin cups. Top evenly with corn, crumb mixture, and cheddar cheese.
   
8. Break eggs into a medium bowl and beat with fork or whisk.
   
9. Pour eggs evenly over cups
   
10. Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean.
    
11. Let stand 2 minutes. Run table knife around edges to loosen.
    
    Makes 6 servings.
     

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Ingredients:

• 1-15 ounce can white beans, rinsed and drained
  
• 1/4 cup tahini (sesame paste)
  
• 3 tablespoons lemon juice
  
• 1-1/2 teaspoons ground cumin
  
• 1/4 teaspoon salt
  
• 1/4 teaspoon crushed red pepper flakes
• 2 tablespoons fresh parsley, minced  

Instructions:

1. Place garlic in a food processor. Process until minced.
   
2. Add the beans, tahini, lemon juice, and spices.
   
3. Cover and process until smooth.
   
4. Serve with whole grain pita wedges or fresh vegetable slices.
   
   Makes 10 servings.
   
    

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Ingredients:

• 1 large yellow onion, diced
  
• 1 tablespoon canola oil
  
• 1 tablespoon water
  
• 8 ounces low-fat plain Greek yogurt
  
• 8 ounces light sour cream
  
• 1/2 teaspoon garlic salt
  
• Dash black pepper

Instructions:

1. Heat the oil over medium-low heat in a non-stick pan.
   
2. Add the onion and sauté for about 30 minutes, stirring frequently.
   
3. Add the water if onions seem a bit dry.
   
4. Remove the onions from heat when they are very soft and translucent, almost caramelized.
   
5. Let onions cool completely.
   
6. Mix the Greek yogurt and sour cream together in a large bowl.
   
7. Add the cooled onions, the garlic salt, and the pepper.
   
8. Combine well and place in the fridge for an hour to let the flavors develop.
   
9. Serve with sliced vegetables.
   
   Makes 8 servings.
    

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Ingredients:

• 8 ounces low-fat plain yogurt
  
• 6 ounces 100% fruit juice
• Dash vanilla extract
  

Instructions:

1. Combine yogurt, fruit juice, and vanilla in a medium bowl.
   
2. Pour into four 3-ounce plastic or paper cups and freeze for one hour.
   
3. Insert wooden popsicle sticks and continue to freeze for 4 hours or until frozen solid.
   
   Makes 4 servings.