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Fast Lentil Bolognese

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Ingredients

  • 1 24-ounce can spaghetti sauce
  • 2 cup cooked lentils
  • 2 cups or 16-ounce package of dry pasta

Directions

  1. Wash hands with warm, soapy water for 20 seconds. 
  2. If lentils are not already cooked, follow package directions and cook first.
  3. Rinse lentils under cold water after cooking.
  4. In a medium sauce pan over medium heat, warm the spaghetti sauce stirring constantly until evenly heated through.
  5. Add the cooked lentils to the spaghetti sauce, and heat through.
  6. Cook pasta according to package instructions.
  7. Combine the sauce and pasta.

Makes 6-8 servings

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Sweet & Sour Meatballs

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Ingredients

  • 1 20-ounce can pineapple chunks in + additional water
  • 1/4 cup vinegar
  • 1 Tablespoon soy sauce
  • 1/2 cup brown sugar
  • 3 Tablespoons corn starch
  • 2 green bell peppers, chopped
  • 1/2 cup onion, chopped
  • 24 cooked meatballs
  • 3 – 4 cups cooked grain of choice (brown rice, egg noodles, whole wheat pasta, etc.)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Drain the pineapple, saving the juice. Add water to the juice to make 3/4 cup. Pour juice mixture into skillet or electric skillet.
  3. In a small bowl, add vinegar, soy sauce, brown sugar, and corn starch together and stir until smooth. Add to electric skillet.
  4. Cook over medium heat until thick and starting to bubble, stirring occasionally.
  5. Add pineapple chunks, green pepper, onion, and meatballs. Simmer until meatballs are heated through, 15 – 20 minutes. Serve over brown rice or noodles.

Makes 24 meatballs, 8 servings.

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Ham & Bean Soup

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Ingredients

  • 1 Tablespoon garlic, chopped
  • 1 medium onion, minced
  • 1 Tablespoon canola oil
  • 3 stalks celery, chopped
  • 2 large carrots, diced
  • 2 15-ounce can beans or 4 cups cooked beans
  • 6 cups low-sodium broth
  • ½ pound cooked ham, chopped
  • 1 teaspoon black pepper

Directions

  1. Wash hands with warm soapy water for 20 seconds.
  2. In a large soup pot, combine garlic, onion, and oil. Cook for 5-7 minutes or until onion begins to brown.
  3. Add celery and carrots. Cook for another 3-5 minutes until celery begins to soften.
  4. Add beans, broth, ham, and black pepper.
  5. Bring to a boil then reduce heat to medium.
  6. Cover with lid and cook for 20-30 minutes or longer. 
  7. Serve hot with whole grain bread.

Makes 6 servings

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Note: If using dried beans, please use one of the cooking methods below.

Cooking Dried Beans

  1. Wash hands in warm soapy water.
  2. Rinse beans in cool water, then follow one of the methods below.

Quick Cook Method

  1. Put the beans in a large pot and add 12 cups of water.
  2. Bring to a boil and boil for 2 minutes, then remove from heat. Cover pot and let sit for 1 hour.
  3. Discard soaking water and add fresh water to cover the beans. Return to heat and simmer for 1-3 hours, adding water if needed.

Overnight Method

  1. Put the beans in a large pot and add 6 cups of water.
  2. Let soak for 6 or more hours in the refrigerator.
  3. Discard soaking water and add fresh water to cover the bean. Bring to a boil then simmer for 1-3 hours, adding water if needed.

Crockpot Method

  1. Put the beans in a crockpot and add 6 cups of water.
  2. Cook on high 5-8 hours or until beans are tender.
  3. Discard soaking water.

Instant Pot Pressure Cooker Method

  1. Soak beans overnight or for several hours in the fridge.
  2. Rinse and discard cracked or split beans and pour into Instant Pot.
  3. Add water (about twice as much water as beans, at least 1-2 c. in a pressure cooker).
  4. Close and seal pressure cooker.
  5. Cook on manual pressure for 25-30 minutes.
  6. Release pressure when finished cooking. Be careful as hot steam escapes.
  7. Drain beans in a colander.

Beef Stroganoff

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Ingredients

  • 14.5-ounce can beef
  • 1/2 cup chopped onion
  • 1/2 cup sliced fresh mushrooms
  • 2 garlic cloves, minced (1 teaspoon garlic powder)
  • 1/8 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 cups low-sodium broth
  • 6 Tablespoons flour
  • 1 cup plain yogurt or low-fat sour cream
  • 4 cups cooked whole-wheat pasta

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. In a large skillet or electric skillet, heat beef with onions, mushrooms, garlic, salt, and pepper. Remove from skillet.
  3. In the same skillet, mix together 1/2 a cup of broth and flour. Heat, stirring constantly, until thick. Add remaining broth.
  4. Reduce heat to low. Add yogurt and stir until combined.
  5. Add meat mixture and heat through.
  6. Serve over hot whole-wheat pasta.

Makes 4 servings.

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Salmon Garden Skillet

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Ingredients

  • 1 14.5-ounce can salmon, drained
  • 1 cup CNP Magic Mix
    2 cups water or broth
  • 2 teaspoons ranch seasoning
  • 1 cup canned peas, drained
  • 1 cup canned corn, drained
  • 2 cups whole-wheat or egg noodles, uncooked
  • 1/2 cup low-fat cheese, shredded

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Prepare ingredients. Stir together in a large pan or electric skillet.
  3. Bring to a boil.
  4. Reduce heat. Cover pan and simmer 10-15 minutes, until pasta is tender.
  5. Top with cheese or breadcrumbs, if desired, near the end of cooking.

Makes 4-6 servings

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Fast Fish Tacos

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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

 
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