Have you ever had to whip up a quick dish to take to a potluck or picnic?  This is a great recipe to keep handy just for those occasions.  It tastes like you’ve been simmering it all day, but it only takes a few minutes.  If you like your baked bean dishes a little on the tangy side, just add a splash of cider vinegar and another splash of Worchestershire sauce.  If you like it on the sweet side, a little squeeze of honey helps.  Or, it’s great just the way it is!

½ lb. extra lean ground beef or turkey
½ C. chopped onion
2 (16 oz.) cans baked beans
¼ C. ketchup

Brown meat in skillet. Add onion and cook until tender. Add beans and ketchup. Heat thoroughly. (Serves 6)

You’ll never have a plain old side dish of corn again!  Once you serve this flavor-explosion to your family, you’ll be looking for excuses to cook it over and over again.  It’s pretty and delicious enough for company, but it’s so quick and easy that you can include it in any busy family night meal.

2 Tablespoons chopped green onions
1/3 C. chopped green pepper
1/3 C. chopped red pepper
½ C. chopped fresh tomato
1 Tablespoon apple cider vinegar
2 Tablespoons water
1 teaspoon chili powder
1 (10 oz.) package frozen whole kernel corn, thawed
1 teaspoon honey
2 Tablespoons fresh parsley
1 wedge lime

In a large skillet, over medium heat, cook green onions, peppers, and tomatoes in vinegar and water for 5 minutes. Add chili powder and cook briefly.  Add corn and honey. Cook for 5 more minutes. Sprinkle with parsley and limejuice. (Serves 4)

Never fear!  This chicken sandwich is not bland.  That’s the complaint I hear from my family if we try to put together a grilled chicken sandwich.  The solution?  Spice the chicken up a bit with Italian dressing and seasoning.  Top the chicken with cheese and serve on hearty buns and you’ll never hear complaining again!

¼ C. fat-free Italian dressing
3 Tablespoons dried breadcrumbs
½ teaspoon Italian seasoning
1 lb. chicken breasts, boneless and skinless, cut into 4 pieces
2 (3/4 oz.) slices reduced-fat mozzarella cheese
½ C. shredded lettuce
1 small tomato sliced thinly
4 hearty buns

Place Italian dressing in one bowl. In another bowl combine breadcrumbs and Italian seasoning. Dip chicken in Italian dressing, coating both sides. Coat chicken with breadcrumb mixture. Place chicken on grill or hot pan and brown 4-5 minutes on each side. Cut cheese slices in half. Place one piece of cheese on each piece of chicken and grill until cheese starts to melt. Serve on hearty buns with lettuce and tomato. (Serves 4)

Simply put, this is a fish meal that even a non-fish-eating family will appreciate.  We know every diet can use a little more fish, and this is truly a kid-friendly recipe.  Serve with a side dish of broccoli spears with butter and lemon, and your meal is complete!

1 lb. fish filets
½ C. plain nonfat yogurt
1 teaspoon tarragon
1 oz. grated part-skim or low-fat mozzarella cheese
Cooking spray

Arrange fish in nonstick casserole, which has been coated with cooking spray. Bake uncovered at 450 degrees F for 5 minutes. Drain off liquid any liquid that accumlated in pan.  In bowl,  mix remaining ingredients and spread over fish. Bake 2 more minutes, until cheese is melted. This is a low calorie, low fat, and low salt meal that serves 4.

The simplest dinners are often the most rewarding.  This is one of those farmhouse type dinners that the whole family will enjoy.  It’s filling and nutritious, while still being a friend to your diet.

1 pound small potatoes, sliced
1/2 pound fresh green beans, cut into 1 inch pieces
1 cup water
1 (8 ounce) container plain low fat yogurt
2 tablespoons flour
2 teaspoons Dijon mustard
1/8 teaspoon pepper
1/2 teaspoon dried dill weed (or 1/4 teaspoon fresh dill)
1 1/2 cups fully cooked ham, cubed

Place potatoes and green beans in a Dutch oven.  Cover with water.  Bring water to a rapid boil, reduce heat and cook for 15 minutes or until tender, then drain. Meanwhile, in a small saucepan stir yogurt, flour, mustard, dill weed and pepper together.  Cook over medium heat until thick and bubbly.  Pour over vegetables.  Fold in ham.  Continue to cook until ham is heated through about 10 minutes.

I’m not foolin’… real chili without the fat!  The trick is using ground turkey.  Turkey is very lean, which makes it perfect for chili because  you don’t have to worry about it being too dry.  Eating chili on a low-fat diet?  April Fools!

2 pounds ground turkey
6 ribs celery, chopped
1 onion, chopped
2 (15 oz.) cans kidney beans, undrained
1 (28 oz.) can diced tomatoes, undrained
1 (8 oz) pkg. mushrooms, sliced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
4 tsp. chili powder (adjust to taste)
1 tsp cayenne pepper (adjust to taste)

Place the turkey in a large soup pot over medium heat.  Begin browning the turkey being sure to break up with a fork as it browns.  When the turkey starts getting brown add the celery and onion.  Continue cooking until the turkey is not longer pink and the onion and celery begin to tender about 10 minutes.  Add in the beans, tomatoes and mushrooms stirring lightly to combine.  Add the bell peppers being sure to stir well to combine all the ingredients.  Sprinkle in the chili powder and cayenne pepper.  Reduce the heat to low and continue cooking for 2 to 3 hours.  Chili will thicken slightly while cooking.  Be sure to stir often to keep the flavors incorporated together.
Serves 8