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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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Chicken Spaghetti

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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

 
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Salmon Croquettes

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Ingredients

  • 1 15-ounce can or package of water-packed salmon, drained
  • 1 1/2 cups mashed potatoes, from fresh or instant
  • 1/4 cup chopped green onion
  • 1/4 cup chopped parsley
  • 1 egg
  • Salt and black pepper to taste
  • 1 1/2 cups breadcrumbs or bran or corn flakes cereal finely crushed
  • 1 Tablespoon olive oil

Directions

  1. Wash hands with warm, soapy water.
  2. Mix salmon, potatoes, onion, parsley, egg, salt and pepper with 1 cup of bread or cereal crumbs.
  3. Shape into patties and pat into remaining 1/2 cup of bread or cracker crumbs until covered.
  4. Heat pan or electric skillet on medium-high heat. Add 1 Tablespoon oil and cook patties 4-5 minutes per side, until golden brown.

Makes 6 servings

Notes

  • This recipe is a great way to use leftover mashed potatoes. 
  • Pair salmon croquettes with a green salad and/or fruit for a balanced meal. 
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Creamy Potato Soup

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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

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Chicken Shepherd’s Pie

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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

10-Minute Chili

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Ingredients

  • ½ pound lean, ground beef
  • 1 small onion, chopped
  • 16-ounce can kidney beans
  • 16-ounce can tomato sauce
  • 1-2 Tablespoons chili powder

Directions

  1. Cook ground beef and onion together in a saucepan. Transfer mixture to colander set over a bowl and rinse with warm water to remove grease. Return to saucepan. 
  2. Add the kidney beans, tomato sauce, and chili powder to the saucepan.
  3. Cook over medium heat until heated through.

Makes 4 servings

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