Black Bean Chile Prep Time: 10 minutes Cook Time: 40 minutes Ingredients:

2 tsp canola oil 1 medium yellow onion 1 large red pepper, deseeded and chopped 1 jalapeno chile pepper, deseeded and chopped 1 large carrot, chopped 2 tbsp chili powder 1 tbsp cumin 3/4 pound extra-lean ground beef 1 15-ounce can crushed tomatoes 1 15-ounce can low sodium blac beans, drained 2 cups fro!en sweet corn

Preparation:
"eat oil in a large #utch o$en on medium heat% &dd onion, red pepper, jalapeno pepper and carrot% 'aute for 5 minutes, until onion has softened% 'prin le chili powder and cumin o$er the $egetables and stir for 1 minute% (rumble in ground beef) coo on medium-high until no longer pin % &dd canned tomatoes and blac beans% *urn down heat and simmer for 15 minutes% &dd sweet corn and coo for a further 5 minutes% 'er$e with a dollop of fat free sour cream or a light sprin ling +1-2 tbsp, of reduced fat -ac cheese% 'er$es .-/ Per Serving: (alories 201, (alories from 2at 53, *otal 2at 5%0g +sat 1%/g,, (holesterol 35mg, 'odium 334mg, (arbohydrate 30mg, 2iber 1%3g, 4rotein 11%4g

Hot and Spicy To u

I!"#$%I$!TS

3 tablespoons peanut oil 1 pound firm tofu, cubed 1 red onion, sliced 1 red bell pepper, sliced 1 green chile pepper, chopped 3 clo$es garlic, crushed 1/3 cup hot water 3 tablespoons white $inegar 3 tablespoons soy sauce 1 tablespoon brown sugar 1 teaspoon cornstarch 1 teaspoon crushed red pepper fla es

%I#$CTI&!S
1% "eat peanut oil in a wo or large frying pan o$er medium-high heat% *oss the tofu into the oil, and coo until browned on all sides% 5nce browned, toss in onion, bell pepper, chile pepper, and garlic) coo until just tender, about 5 minutes% 2% 6n a small bowl, whis together the hot water, $inegar, soy sauce, brown sugar, cornstarch, and red pepper fla es% 4our o$er tofu and $egetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thic ens slightly%

SH#I'P C$(ICH$ 6ngredients7 -1 lb uncoo ed shrimp, shell remo$ed, diced -juice of . large limes -juice of 4 large lemons -1 medium white onion, diced -2 plum tomatoes, diced -1 cucumber, diced -1 medium carrot, shredded 8 then minced -9 cup cilantro, minced -1 a$acado, diced -9 tbsp salt -9 tbsp finely ground oregano -5-/ slices of pic led jalapeno pepper, minced +optional, -tostadas or tortilla chips for ser$ing

#irections7 1, 2irst, juice the limes and lemons into a large bowl% 2, #ice the shrimp and add to bowl% 3, :efrigerate shrimp in citrus juice for 2 hours, stirring e$ery 13 minutes to ensure it ;coo s; e$enly% 4, <hile the shrimp coo s, dice all the other fruits 8 $eggies% ., 5nce shrimp is fully ;coo ed; +pin 8 white, no clear,, add fruits and $eggies to bowl% =ix well% 0, &dd salt 8 oregano to taste% =ix well% /, 'er$e on tostadas or in a bowl with tortilla chips% >njoy? 6t@s simple and it@s delicious% 6t@s great for the hot summer months, but 6 lo$e to eat it any time of year% Aou can half the recipe if it@s just for you% *his recipe should ser$e about 4-5 as a meal or .-/ as an appeti!er% "ope you ma e it and enjoy it someday%

'$)T*$SS *)S)"!) 1 +/ o!%, lasagna 3 tbsp% butter 1/2 c% onion, chopped 1/2 c% celery, chopped 1 +2/ o!%, can tomatoes, bro en up, undrained 1 +. o!%, can tomato paste 1/2 c% water 1/2 tbsp% dried basil lea$es 1/2 tsp% sugar 1/2 tsp% salt 1/4 tsp% pepper 1 +1. o!%, spinach, !ucchini or mixed $egetables, etc% 1 lb% =o!!arella cheese, grated 1/2 lb% :icotta cheese 4repare lasagna according to pac age directions% #rain% 6n medium si!e saucepan) melt butter, saute onion and celery until tender% &dd tomatoes, tomato paste, water, basil, sugar, salt and pepper% 'immer 15 minutes% 6n 3 Buart shallow ba ing dish, layer lasagna $egetables, sauce and cheese% :epeat% Ca e in a 353 degree o$en for 33 minutes% / to 13 ser$ings% 6 use low fat :icotta cheese%

*o+ ,at Shepard-s Pie

4rep *ime7 23 minutes (oo *ime7 53 minutes 6ngredients7

1 tbsp canola oil 1 medium onion, finely chopped 2 large carrots, chopped 1 pound extra-lean ground beef 2 tbsp <orcestershire sauce 2 tbsp no-salt-added tomato paste 2 tsp dried mixed herbs 1 cup fat-free, reduced sodium beef broth 1 cup fro!en peas % 2or the *opping7 2 pounds Au on Dold potatoes, peeled and cut into 1-1 1/2-inch pieces 1/2 cup fat-free mil 1 tbsp light butter

Preparation:
6n a large pot, heat canola oil on medium-low heat% 'aute onions and carrots until softened% *urn up heat to medium-high and add beef) coo until no longer pin % &dd <orcestershire sauce, tomato paste, herbs and broth% :educe heat and simmer unco$ered for 15 minutes% &dd peas, then simmer 5 minutes more% *ip7 6f sauce seems too watery for your li ing, combine 1 tsp of cornstarch into 1// cup of water and stir into beef mixture% <hile sauce is simmering, bring a large pot of water to boil% &dd potatoes, reduce heat to a simmer and coo until tender, about 15-23 minutes% #rain water% &dd mil and light butter% =ash with a potato masher until smooth% 'eason if you li e% 4our sauce into an 11-inch by 0-inch ba ing dish and allow to cool slightly% *op with potato% 5ptional7 sprin le with 1/3 cup reduced-fat cheese% Ca e in a preheated 433 degree o$en for 23-25 minutes%

Chicken (egeta.le Stir ,ry

Ingredients /use more soy and .roth0

1 tablespoon peanut oil 2 to 3 clo$es garlic, minced 1 tablespoon minced fresh ginger +EE, 1 pound boneless, s inless chic en breasts, cut into strips 1 medium onion, diced

2 cups sliced carrots 1 red bell pepper, seeded and sliced into thin strips 2 cups sugar snap peas 1 +15-ounce, can baby corn, drained 2 cups broccoli florets 1/4 cup reduced-sodium soy sauce 2 teaspoons cornstarch 1 cup reduced-sodium chic en broth

%irections
"eat oil in a wo or large s illet o$er medium-high heat% &dd garlic and ginger and coo 1 minute% &dd chic en and coo 3 to 4 minutes, until starting to brown, stirring constantly% &dd onions, carrots, and peppers and coo 1 minute% &dd snap peas, corn and broccoli and coo 2 minutes% &dd soy sauce and coo 2 minutes, until $egetables are crisp-tender% #issol$e cornstarch in chic en broth in a small bowl and add to wo % 'immer 2 minutes, until sauce thic ens% 'er$e o$er rice%

Baked Salmon
Ingredients

2 clo$es garlic, minced . tablespoons light oli$e oil 1 teaspoon dried basil 1 teaspoon salt 1 teaspoon ground blac pepper 1 tablespoon lemon juice 1 tablespoon fresh parsley, chopped 2 +. ounce, fillets salmon

%irections
1% 6n a medium glass bowl, prepare marinade by mixing garlic, light oli$e oil, basil, salt, pepper, lemon juice and parsley% 4lace salmon fillets in a medium glass ba ing dish, and co$er with the marinade% =arinate in the refrigerator about 1 hour, turning occasionally% 2% 4reheat o$en to 305 degrees 2 +113 degrees (,% 3% 4lace fillets in aluminum foil, co$er with marinade, and seal% 4lace sealed salmon in the glass dish, and ba e 35 to 45 minutes, until easily fla ed with a for %

Pork Chops +ith Chiles

Ingredients

4 center cut loin chops, 1-inch thic 'alt and pepper 2 tablespoons extra-$irgin oli$e oil 1 yellow bell pepper, seeded and sliced 1 orange bell pepper, seeded and sliced 4 red hot 6talian cherry peppers, sliced 1/2 cup white wine or chic en stoc 2 tablespoons chopped flat-leaf parsley, a handful

%irections
"eat a large s illet o$er medium high heat% 'eason chops with salt and pepper% &dd 1 tablespoon extra-$irgin oli$e oil to pan -- 1 turn of the pan% &dd chops and coo 5 minutes on each side% *ransfer to a platter and co$er with foil% :eturn pan to heat and add more extra-$irgin oli$e oil and bell peppers% 'aute, stirring freBuently, 5 minutes% &dd hot cherry peppers and a splash of their brine to the pan, coo a minute% &dd wine or stoc and scrape up pan drippings% &rrange peppers o$er chops and ser$e%

Italian Baked Chicken and Pasta Ingredients

1 cup pastina pasta +or any small pasta, 2 tablespoons oli$e oil 1/2 cup cubed chic en breast +1-inch cubes, 1/2 cup diced onion +about 1/2 a small onion, 1 clo$e garlic, minced 1 +14%5-ounce, can diced tomatoes with juice 1 cup shredded mo!!arella 1/4 cup chopped fresh flat-leaf parsley 1/4 teaspoon osher salt 1/4 teaspoon freshly ground blac pepper 1/4 cup bread crumbs 1/4 cup grated 4armesan 1 tablespoon butter, plus more for buttering the ba ing dish

%irections
4reheat the o$en to 433 degrees 2%

Cring a medium pot of salted water to a boil o$er high heat% &dd the pasta and coo until just tender, stirring occasionally, about 5 minutes% #rain pasta into a large mixing bowl% =eanwhile, put the oli$e oil in a medium saute pan o$er medium heat% &dd the chic en and coo for 3 minutes% &dd the onions and garlic, stirring to combine, and coo until the onions are soft and the chic en is coo ed through, about 5 minutes more% 4ut the chic en mixture into the bowl with the coo ed pasta% &dd the canned tomatoes, mo!!arella cheese, parsley, salt, and pepper% 'tir to combine% 4lace the mixture in a buttered / by / by 2-inch ba ing dish% 6n a small bowl mix together the bread crumbs and the 4armesan cheese% 'prin le o$er the top of the pasta mixture% #ot the top with small bits of butter% Ca e until the top is golden brown, about 33 minutes%

*asagna
6ngredients 1 pound sweet 6talian sausage 3/4 pound lean ground beef 1/2 cup minced onion 2 clo$es garlic, crushed 1 +2/ ounce, can crushed tomatoes 2 +. ounce, cans tomato paste 2 +.%5 ounce, cans canned tomato sauce 1/2 cup water 2 tablespoons white sugar 1 1/2 teaspoons dried basil lea$es 1/2 teaspoon fennel seeds 1 teaspoon 6talian seasoning 1 tablespoon salt 1/4 teaspoon ground blac pepper 4 tablespoons chopped fresh parsley 12 lasagna noodles 1. ounces ricotta cheese 1 egg 1/2 teaspoon salt 3/4 pound mo!!arella cheese, sliced 3/4 cup grated 4armesan cheese #irections 6n a #utch o$en, coo sausage, ground beef, onion, and garlic o$er medium heat until well browned% 'tir in crushed tomatoes, tomato paste, tomato sauce, and water% 'eason with sugar, basil, fennel seeds, 6talian seasoning, 1 tablespoon salt, pepper, and 2 tablespoons parsley% 'immer, co$ered, for about 1 1/2 hours, stirring occasionally%

Cring a large pot of lightly salted water to a boil% (oo lasagna noodles in boiling water for / to 13 minutes% #rain noodles, and rinse with cold water% 6n a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt% 4reheat o$en to 305 degrees 2 +113 degrees (,% *o assemble, spread 1 1/2 cups of meat sauce in the bottom of a 1x13 inch ba ing dish% &rrange . noodles lengthwise o$er meat sauce% 'pread with one half of the ricotta cheese mixture% *op with a third of mo!!arella cheese slices% 'poon 1 1/2 cups meat sauce o$er mo!!arella, and sprin le with 1/4 cup 4armesan cheese% :epeat layers, and top with remaining mo!!arella and 4armesan cheese% (o$er with foil7 to pre$ent stic ing, either spray foil with coo ing spray, or ma e sure the foil does not touch the cheese% Ca e in preheated o$en for 25 minutes% :emo$e foil, and ba e an additional 25 minutes% (ool for 15 minutes before ser$ing%

Pancakes
INGREDIENTS:

3/4 cup mil +1 cup or more, 2 tablespoons white $inegar +a little less, 1 cup all-purpose flour 2 tablespoons white sugar 1 teaspoon ba ing powder
DIRECTIONS:
1. 2.

1/2 teaspoon ba ing soda 1/2 teaspoon salt 1 egg 2 tablespoons butter, melted coo ing spray

(ombine mil with $inegar in a medium bowl and set aside for 5 minutes to ;sour;% (ombine flour, sugar, ba ing powder, ba ing soda, and salt in a large mixing bowl% <his egg and butter into ;soured; mil % 4our the flour mixture into the wet ingredients and whis until lumps are gone% "eat a large s illet o$er medium heat, and coat with coo ing spray% 4our 1/4 cupfuls of batter onto the s illet, and coo until bubbles appear on the surface% 2lip with a spatula, and coo until browned on the other side%

3.