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Rescued Recipes
By Serco Employees
Introduction We have heard time and time again that a healthy diet is one of the
most important aspects of an overall healthy lifestyle. But we all
know that eating well is not always the easiest thing to do—that’s
why Serco Wellness wants to help.
In January 2015, Serco Wellness issued a “Recipe Rescue”
challenge. Employees chose a favorite side dish, main dish, or
dessert recipe, and then changed the ingredients or the
preparation of the dish to make it healthier. All of those lighter
recipes have been combined and put into this ‘Rescued Recipes’
cookbook.
We hope that you enjoy these recipes and we wish you luck on
your journey towards wellness!
Happy cooking,
Serco Wellness
Side Dishes
Mashed Cauliflower Submitted by Christina in Headquarters
Original Recipe:
Mashed Potatoes
Ingredients:
-1 medium head cauliflower, trimmed and
cut into small florets (about 6 to 7 cups)
-1 tablespoon extra-virgin olive oil
-Fine salt and ground black pepper, to
taste
Prep Time: 5 minutes
Cook Time: 10 minutes
Directions:
-Bring a large pot of salted water to a boil
-Add cauliflower and cook until very tender,
about 10 minutes. Reserve 1/4 cup of the
cooking liquid and then drain well and
transfer cauliflower to a food processor
-Add oil and reserved water, 1 tablespoon at
a time, and puree until smooth (or mash
cauliflower with a potato masher)
Add salt and pepper to taste
Stir-Fried Asparagus with
Shiitake Mushrooms Submitted by Erik in Headquarters
Food Pairings
Curry, spicy pork or chicken, grilled steak
Ingredients:
-1 pound asparagus
-6 oz. shiitake mushrooms
-1 tbsp. coconut oil
-1 tbsp. sesame oil
-2 tsp. chopped garlic
-4 fl. oz. oyster sauce
-Red chili flakes or crushed red chilies, to taste
Prep Time: 10 minutes
Cook Time: 5-7 minutes
Directions:
-Wash asparagus, trim ends + slice into 1-2
inch pieces
-Wash mushrooms, trim stems, and slice
caps in 1/2 inch thick slices
-Heat oils in a wok or large sauté pan
-Add garlic, stir-fry 30 sec.
-Add asparagus and mushrooms, stir-fry for
1 minute
-Add oyster sauce and crushed red chilies;
stir fry for 3 minutes or until tender
Black-eyed Peas and Kale Submitted by Judith in Ohio
Ingredients:
-1 bag of dried black-eyed peas
-Fresh chopped kale
-Low sodium vegetable broth
-2 cups water
-1 tbsp. chopped garlic
-Black pepper
-Kosher salt
-Ground cumin
-Ground ginger
-Ground red pepper
-2 bay leaves
-1 cup of chopped tomatoes
Prep Time: 45 minutes
Cook Time: 4-6 hours crockpot or 1 hour 30
minutes on stove
Directions:
-Boil black-eyed peas in pot for 10 minutes
to rapid boil, remove and let soak 30
minutes
-Add black-eyed peas to crockpot with
vegetable broth, water, and seasonings
-Add kale to the top (will cook down)
-Cook on high for 4 hours or low for 8-9
hours in crock pot, or on the stove for 1 hour
30 minutes.
Rice with Lentil Submitted by Martha in Missouri
Best paired with:
Chicken or fish
Ingredients:
-2 cups brown rice
-1 cup chopped onions
-1 red pimiento
-1 tsp. garlic
-1 cup lentil
-Salt to taste
-Preferred seasoning
-Olive oil
Prep Time: 5 minutes
Cook Time: about 20 minutes
Directions:
-Cook rice until tender, with lentil cooking in
another pan
-Sauté olive oil and the onions, pimiento,
garlic, and any seasoning you want to add
flavor
-Add lentil and sauté together
-Once rice is done, mix everything
Pumpkin Bisque Submitted by Mary in Headquarters
Ingredients:
-1/3 cup shopped shallots
-1/4 cup chopped onion
-1 tsp. minced fresh gingerroot
-1 tbsp. coconut oil
-2 tbsp. all purpose almond flour
-1 can (14 1/2 ounces) organic chicken broth
-1/3 cup apple cider vinegar
-3/4 cup + 2 tbsp. organic canned pumpkin
-2 tbsp. + 1 1/2 tsp. agave maple syrup
-1/8 tsp. dried thyme
-1/8 tsp. ground cinnamon
-1/8 tsp. pepper
-Dash ground cloves
-1/2 cup plain Greek yogurt
-1/4 tsp. vanilla extract
-Additional plain Greek yogurt optional
Directions:
-In a small saucepan, sauté the shallots,
onion and ginger in coconut oil until tender.
Stir in flour until blended; cook and stir for 2
minutes or until golden brown. Gradually stir
in broth and cider. Bring to a boil; cook and
stir for 2 minutes
-Stir in pumpkin, syrup and seasonings.
Return to a boil. Reduce heat; cover and
simmer for 10 minutes. Remove from heat
and let cool slightly
-In a blender, process soup in batches until
smooth
-Return all to the pan. Stir in yogurt and
vanilla; heat through (do not boil). If desired,
drizzle individual servings with additional
yogurt and garnish with thyme sprigs.
Pasta Salad Submitted by Melissa in Kentucky
Ingredients for Dressing:
-1 cup of light or fat free Hellman’s Mayo
-1 cup skim milk
-1 package dry Hidden Valley Ranch mix
Ingredients for Pasta:
-1 box of rotini pasta
-1 cucumber, diced
-1 tomato, diced
-2 green onions, finely chopped
-1/2 green pepper, diced
Prep Time: 20 minutes
Cook time: Will vary based on pasta
Directions:
-Whisk together dressing ingredients and
refrigerate until paste and vegetables are
prepared
-Cook the pasta according to the packaging
directions
-Mix together cooked pasta, vegetables, and
dressing
-Add salt and pepper to taste
-Refrigerate until ready to serve
Main Dishes
Breakfast Casserole Submitted by Alyssa in Arkansas
Ingredients:
-10 eggs, yolks removed
-6 slices whole wheat bread
-Light butter
-Turkey sausage
-Green pepper, mushroom and tomato to
desired amount
-Salt and pepper, to taste
-1 lb. of reduced fat cheese, grated
Prep time: 15 minutes
Cook time: 45 minutes to 1 hour
Directions:
-Cook the turkey sausage and then cut into
bite-size pieces
-Butter the bread lightly on the bottom side,
and lay the slices in the bottom of the
casserole dish until the bottom is covered
-In a bowl, whip the egg whites with 1/2 cup
water. Add salt and pepper to desired flavor
Mix the sausage bits with the eggs, and pour
over the bread
-Dice the tomato, pepper, and mushroom and
then add to casserole dish
-Add the grated cheese to the top
-Bake at 350 degrees for 45 minutes-1 hour
Meatloaf Submitted by Amy in Texas
Quick Tip:
Using fat-free ground turkey makes this recipe even more healthy (and delicious!)
Ingredients:
-2 pounds ground turkey
-2 egg whites
-1 onion, chopped
-1 cup rolled oats
-2 tbsp. sage
-2 tbsp. parsley
-1 tbsp. garlic powder
-1 cup unsweetened applesauce
-2/3 cup ketchup
Prep time: 10 minutes
Cook time: 1 hour
Directions:
-Preheat oven to 350 degrees
-In a large bowl, combine the turkey, egg
whites, onion, oats, sage, parsley, garlic,
applesauce and ketchup.
-Place in a lightly greased 9X13 inch pan
-Bake at 350 degree for 1 hour
Alice Spring’s Chicken Submitted by Bonnie in Missouri
Ingredients:
-4 boneless skinless chicken breasts,
pounded to 1/2 inch thickness
-6 slices turkey bacon
-2 tbsp. yellow mustard
-3 tbsp. honey
-1 tbsp. low fat miracle whip
-2 tsp. dried onion flakes
-1 cup sliced fresh mushroom
-2 cup shredded Colby/Jack 2% cheese
-Mrs. Dash (to taste)
Prep Time: 45 minutes
Cook time: 30 minutes
Directions:
-Sprinkle and rub the chicken breasts with
Mrs. Dash. Cover and refrigerate for 30
minutes
-While chicken is in refrigerator, cook turkey
bacon in a large skillet until crisp. Remove
bacon and set aside
-Sauté chicken in the skillet for 3 to 5 minutes
per side, or until browned, then place chicken
in a 9x13 inch casserole dish
-In a small bowl, mix the mustard, honey,
mayo, and dried onion flakes, then spread
over each piece of chicken
-Layer the chicken with mushrooms,
crumbled turkey bacon, and shredded cheese
-Bake at 350 degrees for 30 minutes
Spaghetti Submitted by Bonnie in Missouri
Pair with a fresh salad or reduced fat garlic
bread for a complete meal
Ingredients:
-1 lb. ground venison or ground turkey
-2 cups chopped Roma tomatoes
-1/2 tbsp. oregano
-1/2 tbsp. basil
-1/2 tsp. black pepper
-1 clove garlic
-1 cup fresh sliced mushrooms
-1/4 cup chopped onions
-1-24 oz. jar Ragu sundried tomato sauce
-10 oz. spaghetti squash
Prep time: 60 minutes
Cook time: 55 minutes
Directions:
-To prepare squash, cut in half and place cut
side up in a pan with 1/2 inch of water. Bake at
350 degrees fro 45 minutes or until tender. Let
cool for 15 minutes then scrap squash out.
Freeze in 10 oz. portions
-Cook venison or turkey along with onion,
garlic, mushrooms and spices until meat is
browned. Drain any grease. Add tomatoes and
Ragu and simmer for 30 minutes, stirring
occasionally,
-Add spaghetti squash and cook for an
additional 10 minutes
Ham and Cabbage Soup Submitted by Cathy in California
This recipe uses quinoa in place of ham—both are packed with protein, so this is a
great healthy substitution!
Ingredients:
-1 cup quinoa
-2 potatoes
-3 carrots
-1/2 cabbage
-1/2 tsp. pepper
-1 can diced tomatoes
-1– 20 oz. low sodium vegetable broth
-1/2 onion, chopped
Prep time: 20 minutes
Cook time: 8 hours
Directions:
-Clean and dice veggies
-Pour in can of tomatoes and broth
-Cook in crock pot on low for 8 hours, one
hour before done add the cup of quinoa and
continue cooking.
Chicken Fajitas Submitted by Cerise in Missouri
Ingredients:
-8-inch wheat tortillas
-Pre-cooked grilled chicken strips
-Low fat cheese
-No fat sour cream or plain Greek yogurt
-Pico de Gallo
-Peppers
-Red onion
-1 tbsp. cumin
-1 tbsp. paprika
-1 tbsp. garlic powder
-Lettuce
-1 lemon
Prep Time: 45 minutes
Cook time: 30 minutes
Directions:
-Chop up peppers and onions
-In a large bowl, season the peppers and
onions with the cumin, paprika, and garlic
powder
-Squeeze lemon juice over the veggies, and
turn them to coat
-Place the veggies in a skillet a tablespoon of
olive oil and let simmer on medium heat for
12 minutes
-Heat the pre-cooked chicken as directed on
packaging
-Warm up the tortillas just so they are warm
and fluffy (in microwave or oven)
-Create your perfect fajita with all of the
prepared ingredients
Macaroni and Cheese Casserole Submitted by Deanna in Goose Bay
Ingredients:
-Whole wheat macaroni noodles
-Grated cheddar cheese
-Fresh spinach (chopped)
-Canned stewed tomatoes (Italian or fire-
roasted work best), drained
-Ground black pepper
Note: quantities of the above ingredients
will vary depending on the size of the
casserole dish and how much of each
ingredient you would like to use
Prep time: 20 minutes
Cook time: 25 minutes
Directions:
-Boil and rinse noodles
-Layer cheese, noodles, spinach, tomatoes,
spices, cheese, making sure to end with cheese
on top
-Back at 350 degrees until cheese is melted
(about 25 minutes)
Fried Chicken Submitted by Eric in Virginia
Ingredients:
-Yellow mustard
-Parmesan cheese
-Dukes reduced fat mayonnaise
-Boneless, skinless chicken breast
-Kellogg’s Cornflakes
Prep time: 30 minutes
Cook time: 40 minutes
Directions:
-Combine equal parts of yellow mustard,
mayonnaise and parmesan cheese in a
mixing bowl
-Take the plastic bag of Kellogg’s cornflakes
out of the box and use your hands to crush
the cornflakes inside the bag into small
pieces
-Clean the chicken breast and submerge in
the mustard, mayo, cheese mix until evenly
covered
-Roll the covered chicken breast in the
crumbled cornflakes until well coated
-Lay chicken in baking dish and sprinkle with
remaining cornflakes
-Bake in the oven for 40 minutes at 375
degrees
Lasagna Submitted by Glenn in Headquarters
Ingredients:
-2 zucchini squash
-3-5 Roma tomatoes
-1– 14 oz. jar of low-sodium pasta sauce
-2 lb. ground beef
-1 lb. low fat cottage cheese
-5 oz. shredded parmesan cheese
-1 to 2 cups of shredded mozzarella
cheese
-1 tsp. red pepper
-2 tsp. salt
-1 tsp. pepper
-1 tsp. garlic powder
-1 tsp. basil
-1 tsp. oregano
Prep time: 45 minutes
Cook Time: 60 minutes
Directions:
-Slice zucchini into 1/8 inch slices down the
length of the zucchini to form “zucchini
noodles”
-Slice tomatoes into 1/4 inch slices and set
aside
-Combine red pepper, salt, pepper, garlic
powder, basil and oregano in a pan with
ground beef and cook until well done
-Layer 13x9 inch pan (from bottom to top) as
follows: meat, sauce, 1/2 cup mozzarella
Cheese, zucchini noodles until pan is covered,
meat, sauce, remaining mozzarella, zucchini
noodles, meat, sauce, sliced tomatoes
-Bake for 45 minutes at 350 degrees
-Remove and drain extra liquid, then add 1/2
cup mozzarella and 5 oz. parmesan cheese,
then put back in the oven for 15 minutes at
425 degrees.
Creamy Asparagus Soup Submitted by Heidi in Virginia
Ingredients:
-1 large finely chopped leek
-1/2 cup finely chopped shallot
-1/4 tsp. black pepper
-1/4 tsp salt
-2 tbsp. extra virgin olive oil
-2 + 1/2 pound trimmed asparagus (cut
into 1 1/2 inch pieces)
-3 + 1/2 cup chicken stock
-1 cup water
-1/2 cup pureed cooked cauliflower
Directions:
-Wash chopped leek in a bowl of cold water,
then lift out and drain well.
-In a large heavy pot over moderately low
heat, sauté leek, shallot, pepper, and 1/2 tsp.
salt in butter, stirring until leek is softened,
about 3 minutes
Add asparagus, broth, water, and cauliflower.
Simmer, covered, until asparagus is just tender,
about 10 minutes
After 2 to 4 minutes, remove 6 asparagus tips
and reserve for garnish
When cooked through, remove from heat.
Using an immersion blender, puree the soup
Stir in cream, remaining 1/4 tsp. salt, and
pepper to taste and heat over moderately low
heat until hot
Vegetable Stir-fry Submitted by Janet in Kentucky
Ingredients:
-3 tbsp. vegetable oil
-1/2 onion sliced
-1 carrot diagonally cut
-1/2 pepper sliced
-1 head of broccoli, cut into florets
-1 head of cauliflower, cut into florets
-1/2 cup water chestnuts
-1 cup sliced mushrooms
-1 cup frozen Brussel sprouts
-2 tsp. minced garlic
-1/2 cup soy sauce
-Salt and pepper, to taste
Directions:
-Heat oil in a large skillet and add the onion,
carrot and pepper on med/high heat for five
minutes to soften the vegetables.
-Turn down to medium, add the remaining
ingredients for 15 minutes under a covered
lid and continue to stir.
This can be served over rice, if desired.
Quick tip:
Separate into small servings and heat up for
lunches throughout the week!
Chicken Gumbo Submitted by Laura in Oklahoma
Ingredients:
-1/4 tsp. salt
-1/4 tsp. pepper
-1 tbsp. Italian seasoning
-2 cups Roma tomatoes
-2 cups okra
-2 chicken breast, cut into pieces
-1 cup water
-1 small bottle of tabasco sauce
Directions:
-Heat the salt, pepper, tomatoes and okra in
a pan over medium heat. Keep stirring to help
the tomatoes and okra break down. Gradually
add water to the mixture. Add the cut up
chicken breasts
-Cook 45 minutes, continue to help the
tomato and okra break down by mashing
these ingredients against the sides of the pot
If needed, more water should be added to
prevent the mixture from becoming too thick
Add the bottle of tabasco to flavor
Sunday Morning Breakfast
Saver Submitted by Laurelle in Ontario
Ingredients:
-16-20 slices whole wheat bread
-8-12 slices tomato
-1 cup sliced mushrooms
-3-4 cups low fat cheddar cheese, grated
-6 eggs
-3 cups skim milk
-1 to 2 tsp. Worcester sauce
-1 to 2 tsp. dry mustard
-1 tsp. pepper
-1/3 cup diced green onions
-1/3 cup diced green pepper
-1/3 cup olive oil
-1 to 2 cups Kellogg’s Special K cereal
Directions:
Spray 9x13 inch baking dish with cooking spray
Cut crusts off of bread and line bottom of
baking dish with one layer of bread
-Cover the layer of bread with slices of tomato,
the mushrooms, and the grated cheese
Top with remaining bread
-In a large bowl, beat the eggs. Add the milk,
Worcester sauce, dry mustard, and pepper.
Whisk until blended. Add onions and green
pepper to mixture and stir
-Pour mixture over the assembled baking dish
Sprinkle top with Special K cereal
Bake for 90 minutes at 350 degrees
Let stand for 10-15 minutes before serving
Chicken Pot Pie Submitted by Lauren in Kentucky
Ingredients:
-1 tbsp. grape seed oil
-1 1/2 lbs. skinless, boneless chicken thighs
-2 1/2 tsp. kosher salt
-1 large yellow onion
-8 oz. sliced crimini mushrooms
-2 medium carrots, cut 1/4 inch thick slices
-2 medium celery stalks, 1/4 inch slices
-2 cloves minced garlic
-1/2 tsp. fresh ground black pepper
-1/2 tsp dried thyme
-1/2 tsp dried tarragon
-2 oz. unsalted butter
-3 oz. whole wheat flour
-2 cups low sodium chicken broth
-1 + 1/2 cups skim milk, room temp.
-8 oz. frozen green peas
Directions:
-Shred chicken into small pieces and season
with salt and pepper. Set aside.
-Heat skillet to medium and heat grape
seed oil in the skillet until it shimmers. Add
the onions, mushrooms, carrots, celery,
garlic, salt, black pepper, dried thyme, and
dried tarragon and stir. Cook about 5
minutes
-Add the butter and melt.
-Stir in the flour and cook for 1 to 2 minutes
-Gradually stir in chicken broth and milk
-Bring to a simmer, stirring occasionally
-Continue stirring for about 3 minutes, then
remove skillet from the heat.
-Stir in the peas and reserved chicken
-Pour into store-bought pastry crust
-Bake at 400 degrees for 10 minutes, or until
golden brown
Minestrone Soup Submitted by Lorna in Goose Bay
Ingredients:
-Lean ground beef or turkey
-Frozen vegetables or fresh vegetables
(whatever variety you want)
-1/2 tsp basil
-1/2 tsp garlic
-Gravy browning
-1 cup quinoa
-Fresh tomatoes, chopped
-4 cups boiling water
Directions:
-Boil lean ground beef or ground turkey for
one hour
Ensure meat is broken apart, then strain with
colander to remove grease
Return to boiler and add 4 cups bowling
water, frozen (or fresh) vegetables, 1/2 tsp
basil, 1/2 tsp garlic, gravy browning and fresh
tomatoes
Boil for 20-30 minutes and add one cup of
quinoa and continue to boil for additional 15
minutes
Cool for 10 –15 minutes prior to eating
Healthy Pizza Submitted by Lorna in Goose Bay
Ingredients:
-Multigrain or whole wheat flatbread
-Salsa
-Green pepper
-Red pepper
-Yellow pepper
-Fresh mushrooms
-Onion
-Olives
-Parmesan cheese/shredded cheese
-Turkey bacon bits
Prep time: 10-15 minutes
Cook time: 5-7 minutes
Directions:
Lay flatbread on pan, spread with salsa
Load with toppings and sprinkle with a little
parmesan and about 2 tbsp. shredded cheese
and 2 tbsp. bacon bits
Bake at 375 degrees for about 5-7 minutes
Quiche Submitted by Meghan in Headquarters
Ingredients for cauliflower crust:
-2 and 1/2 cups grated cauliflower
-1 large egg, lightly beaten
-1 cup shredded part-skim mozzarella cheese
-2 tbsp. grated parmesan cheese
-Kosher salt and ground pepper
Other ingredients:
-6 large eggs (3 whole and 3 egg whites)
-3/4 cup half-and-half cream
-2 tbsp. olive oil
-2 cups medium diced yellow onion
-1 bell pepper
-3/4 cup sliced mushrooms
-Coarse salt and ground pepper
-1 cup shredded gruyere cheese
Directions:
-For crust: Line a rimmed baking sheet with
parchment paper and preheat oven to 425
degrees. Microwave 2 cups of grated cauliflower
for 7 to 8 minutes, or until soft. Let cool. Mix in
the egg, mozzarella, parmesan, and salt and
pepper. Roll cauliflower mix out on to flat
surface. Spray a 9-inch pie plate lightly with
nonstick spray and carefully place dough in plate
and crimp edge. Bake for 10 to 15 minutes or
until golden and remove from oven
-Lower oven temp to 375. Then make the filling
in a large skillet. Health olive oil over medium-
high. Add onion, bell pepper, mushrooms, and
season and salt and pepper, and cook until
onions are light golden color (about 8-10
minutes)
In a medium bowl, whisk together eggs and
cream. Add filling cheese and season with 1/2
tsp. salt and 1/4 tsp. pepper. Whisk to combine,
pour into crust, and back for 30-45 minutes
Fried Eggs and Spaghetti Submitted by Melissa in Oklahoma
Ingredients:
-4 eggs
-8 oz. whole grain spaghetti noodles, or
1 cooked spaghetti squash
-1 cup frozen broccoli
-2 tbsp. olive oil
-1 tsp. garlic powder
-1 tsp. onion powder
-1/2 tsp. red pepper flakes
-1/4 cup grated parmesan cheese
-Pepper to taste
Cook time is 10-15 minutes using
noodles, but can take an hour if you use
spaghetti squash. It may be worth the
wait.
Directions:
-Cook noodles according to package
directions (if using spaghetti squash, you’ll
need to cut in half and scoop out the seeds.
Place in a glass pan with a little water and
then cook at 400 degrees for 40-45 minutes)
-Cook the broccoli according to the package
-When noodles have about 5 minutes left to
cook, heat 1 tbsp. olive oil in a pan. Once
heated, add eggs to pan
Cook eggs for about 2 or 3 minutes, then flip.
Cook until yolk is almost hard. Add pepper to
taste
Once noodles are cooked and drained, add
remaining olive oil, garlic powder, onion
powder, red pepper flakes, parmesan cheese,
and broccoli (with squash, scoop the squash
out once cooled and mix with above
ingredients)
Serve with eggs on top of noodles/squash
Chicken Stir-Fry Submitted by Olivia in California
Ingredients:
-8 sprays Braggs Aminos
-1 tbsp. minced fresh ginger
-1 tbsp. minced garlic
-1/4 tsp. red pepper flakes
-3 skinless, boneless chicken breast halves,
thinly sliced
-1 tbsp. sesame oil
-1 green bell pepper, cut into matchsticks
-1 head broccoli, broken into florets
-1 cup sliced carrots
-1 onion, cut into large chunks
-1 zucchini
-1 + 1/2 tbsp. coconut oil
-2 cups brown rice
Directions:
-Bring rice and water to a boil in a saucepan over
high heat. Reduce heat to medium-low, cover,
and simmer until rice is tender and liquid has
been absorbed (20-25 minutes)
-Mix ginger, garlic and red pepper together; coat
chicken with marinade and refrigerate for 15
minutes
-Heat 1 tbsp. sesame oil and 1 1/2 coconut oil in
a large skillet over medium-high heat. Cook and
stir bell pepper, broccoli, carrots, zucchini, and
onion until just tender (about 5 minutes).
-Remove vegetables from skillet.
-Remove chicken from marinade, reserving
liquid. Heat 1 tbsp. sesame oil over med-high
heat. Cook and stir chicken for 2 minutes per
side; return vegetables and reserved marinade to
skillet. Bring to a boil and cook 5 to 7 minutes.
-Serve over the brown rice
Lasagna Soup Submitted by Rebecca in Arizona
Ingredients:
-1 tsp. extra virgin olive oil
-1/2 pound ground Italian sausage
-1 +1/4 cups chopped onion
-1/2 cup mushrooms
-1/2 cup diced celery
-2 tsp. chopped garlic
-1 tsp. dried oregano
-1/2 tsp. crushed red pepper flakes
-1 tbsp. tomato paste
-1 cup finely chopped carrots
-15 oz. fire roasted diced tomatoes
-3 cups chicken broth (low sodium)
-1/4 cup chopped fresh basil
Prep time: 15-20 minutes
Cook time: 30 minutes
Directions:
-Heat oil in a large pot over medium heat.
Add chopped sausage and brown for about
5 minutes. Add onions and cook until
softened. Add garlic, oregano and red
pepper flakes and cook for one minute.
Incorporate tomato paste, cooking several
minutes
-Add carrots, tomatoes, and chicken stock,
being sure to scrap the bottom of the pot
Bring to a boil and then reduce to a simmer
for 30 minutes of until carrots are tender,
seasoning as necessary
Tuna Melts Submitted by Taija in Colorado
Ingredients:
-2 cans tuna in water
-2 tbsp. light mayonnaise
-Chopped pickles
-Ground pepper to taste
-2 green bell peppers
-Light Swiss cheese
Directions:
-Combine tuna, mayo, pickles, and pepper
-Cut the peppers in half and remove seeds
-Boil the peppers for about 15 minutes, or
until tender
-Drain and stuff the peppers with the tuna
mixture
-Add a slice of cheese to each pepper and let
melt
Quick Tip:
Add a couple slices of tomato to each tuna
melt to get even more flavor. Yum!
Fettuccine Alfredo Submitted by Taija in Colorado
Ingredients:
-1 box whole wheat penne pasta
-1 cup fat free milk
-6 wedges of Laughing Cow Light Cheese
-1 tsp. garlic powder
-2 tbsp. reduced fat parmesan cheese
-1 tbsp. butter
-Salt and pepper to taste
Directions:
-Cook the pasta per the package directions
-In a medium-sized saucepan, combine all
the ingredients and heat on medium-high
until everything is melted and the sauce is
velvety smooth (about 20 minutes)
-Drain the pasta using a colander, then
return the pasta to the pot it was cooked in
-Pour the sauce over the pasta and stir
Quick Tip:
Add some grilled chicken to the pasta and
make a healthy side salad to serve with this
dish, and you’ll have yourself a delicious,
nutrient-dense meal!
Desserts
Apple Muffins Submitted by Jeffrey in Washington, D.C.
Ingredients:
-1 cup whole wheat flour
-1 cup oat bran
-3/4 cup sugar
-2 tsp. baking soda
-2 tsp. ground cinnamon
-3/4 cup egg whites
-1/2 cup coconut oil
-1/2 cup unsweetened applesauce
-2 tsp. vanilla extract
-2 cups chopped apple (unpeeled)
Prep time: 10-15 minutes
Cook time: 16-18 minutes
Directions:
-In a small bowl, combine the dry
ingredients
-In another bowl, whisk the liquid
ingredients
-Stir the liquid ingredients into the dry
ingredients just until moistened
-Fold in the chopped apple
-Coat muffin cups with cooking spray; fill
three-fourths full with batter
-Bake at 375 degrees for 16-18 minutes, or
until a toothpick comes out clean
-Cool for 5 minutes before removing from
pan to a wire rack
Pina Colada Poke Cake Submitted by Melissa in Kentucky
Ingredients for the cake:
-1 box Duncan Hines butter cake mix
-1 +1/2 cup mashed banana (instead of
oil in cake mix)
-Coconut milk instead of water
-3 egg whites and 1 whole egg
-1 can of coconut cream
-15 ounce crushed pineapple (drained
and juice reserved)
-Fat free Sweetened Condensed Milk
For the topping:
-2 - 8 oz. containers light Cool Whip
-1 tsp. coconut extract
-Shredded coconut
-Maraschino cherries
Directions:
-Prepare and bake cake in 9x13 inch pan.
Beat cake mix, egg mixture, banana and
coconut milk for 2 minutes with mixer.
While cake is baking, mix together the
reserved pineapple juice, sweetened
condensed milk and coconut cream until
smooth
-Immediately after removing your cake from
the oven, use the end of a wooden spoon to
poke holes all over the top of the cake. Pour
the milk mixture over the top of the warm
cake. Evenly spread crushed pineapple all
over the top
-To make the topping: Fold in cool whip and
coconut extract gently. Spread over top of the
cake. Garnish with shredded coconut and
maraschino cherries
Ruby Tuesday’s Apple Salad Submitted by Melissa in Kentucky
Ingredients for dressing:
-1/4 cup light or fat free mayonnaise
-1/4 cup light or fat free sour cream
-2 tbsp. Splenda
OR
-1/2 cup light vanilla yogurt
-1/4 cup light cool whip
Ingredients for salad:
-1 diced Gala apple
-1 diced Granny Smithy apple
-1/3 cup chopped celery
-1/3 cup dried cranberries
-1 tbsp. lemon juice
-1/3 chopped pecans (optional)
Directions:
-Combine the dressing ingredients (for either
option). Refrigerate until salad is prepared.
-Add chopped apples to a large bowl. Add 1
tbsp. lemon juice and toss apples to coat.
-Add celery, cranberries, and nuts to the
apples and mix
-Add dressing, folding gently to coat all the
ingredients
-Chill salad for a few hours before serving
Banana Bread Submitted by Sharon in Maryland
Ingredients:
-1/3 cup skim milk
-1 + 1/2 tsp. pure vanilla extract
-1/2 cup agave or maple syrup
-1 + 1/2 tbsp. lemon juice
-2 tsp. honey
-2 mashed ripe bananas
-2 cups flour
-1 tsp. baking soda
-1/2 tsp. cinnamon
-3/4 tsp. baking powder
-3/4 tsp. salt
-1 cup berries coated in flour (if using
strawberries, chop into small pieces)
Directions:
-Preheat oven to 350 degrees.
-Grease the bottom of 9x5x3 loaf pan
-In a bowl, combine the milk, vanilla, syrup,
lemon juice and sweetener and mix well.
Add mashed bananas.
-In a separate bowl, combine the flour,
baking soda, cinnamon, baking powder and
salt.
-Combine the flour mixture into the banana
mixture and mix by hand until just
moistened.
-Add berries
-Bake for 40-50 minutes
-Remove from oven and let cool for 10
minutes before removing from pan.
-Let bread cool on baking rake for another
30 minutes before slicing
Cherries in the Snow Submitted by Susan in Virginia
Ingredients:
-2 envelopes dream whip
-1 cup sugar substitute (Splenda)
-1 tsp. vanilla
-1 cup skim milk
-1 can cherry pie filling (no sugar added
or Splenda)
-1 angel food cake
-1 –8 oz. non-fat or reduced fat cream
cheese
Directions:
-Add milk to dream whip and vanilla, beat
until fluffy. Combine the cream cheese and
sugar and beat again. Put a thin layer on the
bottom of the pan you will use to serve
-Cut cake and place on the mixture, then put
the rest of the mixture on top of the cake
-Put cherry pie filling on top
-Let sit for about 10-12 hours before serving.
Eclair Submitted by Susie in Headquarters
Prep time: 10 minutes
Cook time: 10 minutes
Directions:
-Using a stand mixer, combine the cream
cheese and sweetened condensed milk until
smooth. Fold in cool whip and set aside
-Using a hand mixer, combine pudding and
milk. Fold in cream cheese mixture
-Line bottom of 9X13 baking dish with
Graham crackers. Pour half of the pudding
mixture on top of the Graham crackers. Add
another layer of Graham crackers. Pour the
remaining pudding mixture on top. Add final
layer of Graham crackers
-Warm hot fudge topping in microwave until
warm and smooth. Pour on top of Graham
crackers and smooth with a spoon
-Refrigerate for 6-8 hours or overnight
Ingredients:
-1 –8 oz. package cream cheese, room
temperature
-1 can fat-free sweetened condensed milk
-12 oz. light cool whip
-1 –5 oz. package instant French vanilla
pudding
-2 cups milk
-Graham crackers
-Hot fudge ice cream topping
