Breakfast Patty Sandwich

Ingredients

  • 3 eggs
  • 4 Tablespoons low-fat milk
  • 1 teaspoon garlic, minced or 1/4 teaspoon garlic powder
  • Salt and black pepper, to taste
  • 1 cup vegetables, chopped (spinach, onion, etc.)
  • 4 meat patties (pork, turkey, sausage)
  • 1 tomato, sliced in rounds (optional)
  • 4 slices low-fat cheese (optional)
  • 4 whole wheat English muffins or bagels
  • Muffin tin
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 375ºF.
  3. Spray 4 cups of a muffin tin cups with nonstick spray.
  4. In small bowl, beat eggs, milk, and seasonings. Pour evenly in to 4 muffin tin cups. Top with chopped vegetables.
  5. Bake eggs for 10-15 minutes, until the mixture has set and is firm in the middle.
  6. While eggs are cooking, heat electric skillet or pan to medium heat. Cook meat patties for about 3-5 minutes on each side or until cooked through. For pre-cooked patties, follow package instructions.
  7. Remove meat patties and drain excess grease. In the same pan, lightly toast English muffins or bagels, 2-5 minutes on each side until golden brown. Remove from heat. If using toaster, toast to desired browning.
  8. When eggs are done, allow to cool for 2-5 minutes. Gently remove from the pan by running a knife around the edges.
  9. Assemble each sandwich by placing 1 egg on the bottom half of the muffin or bagel, add meat patty, tomato, and cheese, then add the top of the English muffin or bagel.
  10. Serve immediately or allow to cool before freezing.

To freeze additional sandwiches: After assembling sandwiches, wrap them tightly in aluminum foil or plastic wrap. Place the sandwiches in gallon resealable bag then freeze. To reheat, remove the sandwich from the wrapper, place the sandwich in a damp paper towel or clean, damp cloth, and microwave for 1 minute. Flip the sandwich over and microwave for an additional 30 seconds, until warmed through.

Makes 4 Breakfast Sandwiches

 

Walnut Raisin Muffins

Ingredients

  • 2 1/2 cups all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon of salt
  • 4 Tablespoons sugar
  • 1 egg, beaten
  • 1/3 cup applesauce
  • 1 1/4 cups low-fat milk
  • 3/4 cup chopped walnuts
  • 3/4 cup raisins
  • Nonstick spray or muffin tin papers

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F.
  3. Coat 12 muffin pan cups with nonstick spray or line with muffin papers.
  4. Combine flour, baking powder, and salt.
  5. In a separate bowl, blend together egg, sugar, applesauce and milk.
  6. Add egg mixture to dry ingredients. Fold in nuts and raisins.
  7. Stir until dry ingredients are moistened. Mixture should be lumpy.
  8. Fill each muffin tin 2/3 full.
  9. Bake at 400°F for 20-25 minutes.

Makes 12 muffins

 

Fast Fish Tacos

Ingredients

  • 1/2 cup low-fat plain yogurt or sour cream
  • 1/4 cup light mayonnaise
  • 1/2 cup cilantro (chopped)
  • 1 Tablespoon taco seasoning (Divided into 3 teaspoons)
  • 1 pound frozen fish nuggets or sticks
  • 1 Tablespoon canola oil
  • 2 Tablespoons lemon juice
  • 12 corn tortillas
  • 2 cups cabbage (shredded)
  • 1 cup tomatoes (diced)
  • Lime wedges (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Combine yogurt, mayonnaise, cilantro, and 2 teaspoons of taco seasoning in a small bowl. Set in the refrigerator.
  3. Mix oil, lemon juice, and 1 teaspoon of taco seasoning in another bowl. Drizzle over fish nuggets and bake according to package instructions.
  4. Warm tortillas for 20-30 seconds in the microwave, if desired.
  5. Fill tortillas with fish nuggets. Top with cabbage, tomatoes, a squeeze of lime, and yogurt sauce from refrigerator.

Makes 12 tacos

 

Chicken Spaghetti

Ingredients

  • 1 pound chicken breast, cooked and shredded
  • 3 cups or 1 jar of canned spaghetti sauce
  • 3 cups spaghetti pasta
  • Pepper or red pepper flakes (optional)
  • Parmesan cheese (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Cook spaghetti following package directions. Drain.
  3. In a saucepan or electric skillet, heat chicken in sauce.
  4. Heat through and serve over hot spaghetti noodles. Serve topped with pepper, red pepper flakes, or Parmesan cheese, if desired.

Makes 6 servings

 

Creamy Potato Soup

Ingredients

  • 1 teaspoon oil
  • 3½ cups raw potatoes, diced
  • ⅓-1 cup celery, diced
  • ⅓-1 cup onion, diced
  • ¾ cup ham, chopped (optional)
  • 1 teaspoon black pepper
  • 1 teaspoon seasoning of choice (garlic, Italian, taco, dill, thyme, basil, etc.)
  • 4 cups low-sodium broth
  • 2 Tablespoons oil or butter
  • 2 Tablespoons all-purpose flour
  • 2 cups low-fat milk
  • ½ cup low-fat shredded cheddar cheese (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. In a large soup pot, heat oil. Add celery and onions. Cook for 3-5 minutes until onion is soft.
  3. Add potatoes, broth, pepper, and seasoning. Bring to a boil and cook over medium heat until potatoes are tender, about 10 – 15 minutes.
  4. Once potatoes are soft, mash some of them with a fork or potato masher for a creamier texture, if desired.
  5. To make the cream sauce for the soup, heat oil or butter in a small saucepan. Once hot, add flour and stir until it turns pasty.
  6. Cook for 1 minute on medium heat, then add the milk a few tablespoons at a time, stirring constantly until thick and bubbly.
  7. Add milk mixture to the soup pot and cook soup until heated through. Serve topped with cheese.

Makes 6 servings

Chicken Shepherd’s Pie

Ingredients

  • 1½ cups CNP Magic Mix
  • 3 cups water or low-sodium broth
  • 1½-2 cups cooked or canned chicken
    2 cups fresh, frozen, or canned vegetables (green beans, peas, carrots, corn, etc.)
  • 2-3 cups mashed potatoes
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 375°F.
  3. Spray a 9×13-inch baking pan with nonstick spray.
  4. In a large saucepan over medium heat, mix together CN Magic Mix and water or broth. Cook until smooth and thick, then remove from heat.
  5. Add turkey and vegetables.
  6. Spread in the baking pan.
  7. Top with mashed potatoes.
  8. Bake for 30 minutes or until bubbly.

Makes 12 servings

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