Cheesy Cauliflower Soup

INGREDIENTS:
2 large potatoes, diced
1 large cauliflower, cut or broken into florets
1 medium carrot, diced
2 tsp. garlic powder
1 1/2 cups chopped onion
1 1/2 tsp. salt
4 cups water
2-3 cups grated cheddar cheese
3/4 cup low-fat milk
Black pepper to taste

INSTRUCTIONS:
Saute onion in large pot for about 3 minutes until slightly tender and starting to turn slightly golden.  Add garlic and saute for about one minute more.  Add potato, cauliflower, carrot, salt and water.  Bring to a boil and then simmer until vegetables are tender, about 20 minutes.  Use an immersion blender or a potato masher to mash vegetables to the desired consistency.  Add in milk and cheese.  Heat until warmed through.

Popeye Smoothie

INGREDIENTS:
1 cup packed spinach
6-8 oz. strawberry or raspberry yogurt
1/2 cup skim milk
1 cup frozen mixed berries
1/2 large banana

INSTRUCTIONS:
Mix all ingredients in a blender.

Easy Corn Bread

1 1/4 cups all-purpose flour
3/4 cup corn meal
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup milk
1/4 cup vegetable oil
1 egg, beaten

Heat oven to 400°F.  Grease 9x9 inch pan.  Combine flour, corn meal, sugar, baking powder and salt.  Stir in milk, oil, and egg, mixing just until all ingredients are moistened.  Pour batter into greased pan.  Bake 20 to 25 minutes or until light golden brown and wooden pick inserted in the center comes out clean.  Serve warm.

Dill and Lemon Pepper Fettuccine

INGREDIENTS:
2 medium carrots
2 medium zucchini
8 oz uncooked fettuccine
1 container (8 oz) dill dip
¾ teaspoon lemon pepper

INSTRUCTIONS:
Shave carrots and zucchini lengthwise into thin slices with vegetable peeler.  Cook fettuccine as directed –
except add carrots and zucchini about 1 minute before fettuccine is done; drain Return fettuccine mixture to
saucepan.  Add dill dip and lemon pepper; toss.  Serve immediately.

Yield: 4 Servings

Chicken Paprika

INGREDIENTS:
4 medium chicken breasts
Salt and pepper to taste                              
1-2 tablespoons paprika                                                      
1 can reduced fat cream of mushroom soup
1 (4 oz.) can mushrooms
1 cup fat free sour cream
Cooked rice, mashed potatoes, or noodles

INSTRUCTIONS:
Sprinkle chicken with salt, pepper and 1 tablespoon paprika.  Place in crock-pot. Mix soup and mushrooms.  Pour over chicken.   Generously sprinkle with more paprika. Cover and cook on low for
6 – 8 hours or high for 2 ½ - 3 ½ hours. Add sour cream last 30 minutes of cooking.  Serve over rice,
mashed potatoes, or noodles.

Yield: 4 – 6 servings

Chicken Chili Verde

INGREDIENTS:
1 pound chicken
2 tablespoons oil
3 tablespoons flour
2 garlic cloves, minced or 1 teaspoon garlic powder
½ teaspoon cumin
½ teaspoon salt
1 (7 oz.) can green chilies
2 cups water

INSTRUCTIONS:
Cut chicken into bite-size pieces. In a medium saucepan, brown chicken in 1 tablespoon oil. Add remaining oil and flour. Stir constantly until flour browns. Stir in garlic, cumin, and salt. Mix in chilies and 2 cups water; bring to a boil. Cover and simmer until chicken is tender and sauce thickens, 30-45 minutes, adding more water to thin if necessary.

Yield: 4-6 servings.
Serving suggestion: use as filling for burritos with rice, cheese, sour cream, and salsa.

Oriental Chicken Salad

INGREDIENTS:
2 chicken breasts (or 1 1/2 to 3 cups cubed, cooked chicken)
1/2 head of cabbage
4 green onions, chopped
1/2 cup slivered almonds
1 package ramen noodles
Optional: mandarin oranges

Dressing:
2 tablespoons sugar
3 tablespoons vinegar
1/2 cup oil
1/4 teaspoon pepper
1 seasoning packet (from ramen noodles)

INSTRUCTIONS:
Cook and cube chicken.  Chop cabbage and place in large salad bowl.  Toast almonds until lightly browned (place almonds in an ungreased skillet.  Stir over medium heat until browned).  Add almonds, onion, and chicken to cabbage and toss.  Break uncooked noodles in package and add to salad.  Make dressing; pour over salad and toss lightly.  Serve immediately.  Yield: 8 servings.