Equipment you will need
• can opener
• measuring spoons
• knife
• mixing bowl
• fork
• mixing spoon
• cutting board

With a fork, mash the beans with the chili powder, garlic powder and salt. Try to make it smooth. Wash celery. Cut each stalk of celery into three pieces. Spread bean mixture on the celery sticks. Top with some salsa and serve.

Serves four. Per serving: 80 calories, 0.5 g fat, 4 g protein, 15 g carbohydrate, 3 g fiber and 900 mg sodium.

Marinated Salad

Equipment you will need
• sharp knife
• measuring cup
• mixing bowl
• mixing spoon
• plastic wrap or cover
• cutting board

Ingredients
4 c. vegetables, cut up
¾ c. Italian salad dressing

Use at least three kinds of vegetables. Choose what you like or what costs less at the store. Here are some ideas: broccoli, cauliflower, carrots, celery, cucumbers, radishes, olives, zucchini, cherry tomatoes.

Put cut vegetables in a bowl. Pour salad dressing over the vegetables and mix. Cover and put in the refrigerator. Will keep for three or four days.

Serves four. Per serving: 150 calories, 13 g fat, 1 g protein, 10 g carbohydrate, 2 g fiber and 55 mg sodium.

Cooked Cereal*

Equipment you will need
• measuring cup
• measuring spoon
• cooking pot with lid
• mixing spoon

Ingredients for each serving

2. Heat to boiling. For cornmeal, heat only 1 cup of water and mix the rest of the water with the cornmeal.

3. Slowly pour and stir the cereal into the boiling water.

4. Cover the pot and turn the heat down to medium.

5. Stir a few times so the cereal will not stick.

6. Cook for the time listed above for each cereal.

Makes about 1 cup cooked cereal.

Cornbread Burger Bake

 Equipment you will need
• egg beater or fork
• measuring cup
• measuring spoons
• knife
• bowl
• mixing spoon
• frying pan
• cheese grater
• baking dish

In a bowl, mix the egg, cornmeal, baking soda, corn, milk and oil. Set aside. Cook the ground beef. Drain the fat. Mix the onion, green pepper and chili powder with the meat. Pour half of the cornmeal mixture in to a greased 1-quart baking dish. Cover with the meat mixture and the grated cheese. Pour the rest of the cornmeal mixture on top. Bake in oven at 375 degrees for 30 to 35 minutes.

Serves four. Per serving: 370 calories, 21 g fat, 28 g protein, 24 g carbohydrate, 3 g fiber and 770 mg sodium.

Coleslaw

Equipment you will need
• knife
• grater
• measuring cup
• measuring spoons
• mixing bowl
• mixing spoon
• serving bowl

Ingredients
3-4 c. cabbage, shredded fine
1 c. grated carrots
1/3 c. mayonnaise or salad dressing
1 Tbsp. vinegar
2 tsp. sugar
¼ tsp. salt
½ tsp. celery seed (if you like)

Wash, peel and grate carrots. Wash and shred cabbage. Put shredded cabbage and carrots in a serving bowl. To make dressing, put mayonnaise, vinegar, sugar, salt and celery seed in bowl and stir until mixed well. (Make sure the sugar is dissolved). Pour the dressing over the cabbage and mix well.

Serves eight (enough for two meals). Per serving: 25 calories, 0 g fat, 1 g protein, 6 g carbohydrate, 1 g fiber and 170 mg sodium.

Easy Chicken or Turkey Potpie

Equipment you will need
• sharp knife
• cutting board
• can opener
• saucepan
• skillet
• casserole dish
• measuring cup
• mixing spoons

Ingredients
1 c. cut-up cooked turkey or chicken
1 (16 oz.) bag frozen vegetables, thawed
1 (10.75 oz.) can reduced-fat condensed cream of chicken soup
1 c. biscuit mix (such as Bisquick)
½ c. low-fat milk or dry milk equivalent
1 egg

Preheat oven to 400 F. Stir turkey or chicken, vegetables and soup in an ungreased 2-quart casserole dish. Stir the remaining ingredients until blended. Pour over the turkey or chicken mixture. Bake uncovered about 30 minutes to an internal temperature of 165 F, until the crust is golden brown.

Serves six. Per serving: 240 calories, 6 g fat, 12 g protein, 33 g carbohydrate, 0 g fiber and 580 mg sodium.

Tacos

Equipment you will need
• sharp knife
• cutting board
• frying pan
• can opener
• cooking spoon
• fork, potato masher or blender

Ingredients
½ lb. ground beef
2 (16 oz.) cans kidney, pinto or red beans
1 onion, chopped
1 pkg. taco seasoning or 1 Tbsp. chili powder
½ c. grated cheese
1 c. chopped lettuce
2 chopped tomatoes
8 soft tortillas (corn or flour)
Salsa

Chop onion. Brown onion and ground beef in frying pan. Pour off the fat. Drain one can beans and mash with a fork or potato masher, or blend in a blender. Drain other can of beans and add it and mashed beans to ground beef. Mix well. Fill warm, soft tortillas with ground beef and beans, grated cheese, lettuce and tomatoes. Serve with salsa

Serves four. Per serving: 600 calories, 14 g fat, 38 g protein, 81 g carbohydrate, 15 g fiber and 1060 g sodium.

Tuna Salsa Wrap

Ingredients
1 (7 oz.) can tuna, drained and flaked
¼ c. light mayonnaise
1 tsp. yellow mustard
½ c. salsa
¼ c. shredded carrots
6 large corn or flour tortillas
1½ c. shredded lettuce
¾ c. shredded cheddar cheese

Warm tortillas according to package instructions. In a small bowl, combine the first five ingredients in the order given. Mix well. Place tortilla on a cutting board or other surface. In the center of the tortilla, place an equal portion of shredded lettuce and tuna mixture. Top with a pinch of cheese. Fold in one end and tightly roll the tortilla over the ingredients. Place in baking pan and warm in oven until cheese is slightly melted.

Serves six. Per serving: 350 calories, 14 g fat, 16 g protein, 39 g carbohydrate, 1 g fiber and 870 mg sodium.

Peel and slice potatoes and onions. Make layers of potatoes, onion and turkey ham in a greased baking dish. Mix soup, water and pepper in a bowl. Pour this mixture over the potatoes. Cover the baking dish and bake in the oven at 350 degrees for one hour. Take the cover off and bake for 30 minutes more.

Serves four. Per serving: 240 calories, 5 g fat, 14 g protein, 34 g carbohydrate, 3 g fiber and 740 mg sodium.

Spanish Macaroni

Equipment you will need
• knife
• can opener
• frying pan with lid
• mixing spoon

Cook the ground beef in a frying pan. Drain the fat. Add all the other foods and mix with the meat. Bring to a boil. Then turn the heat down to low. Cover. Cook on low heat until the macaroni is done (about 10 to 15 minutes). Stir one or two times so the macaroni will not stick to the pan.

Serves four. Per serving: 290 calories, 4 g fat, 19 g protein, 47 g carbohydrate, 4 g fiber and 770 mg sodium.

For a change: Add frozen or canned vegetables, such as broccoli, corn, kidney beans or mixed vegetables. Try grated cheese on top before serving.

Stir-fry Vegetables

Use this recipe in place of canned vegetables for a change of pace.

Equipment you will need
• knife
• measuring cup
• measuring spoon
• frying pan or large saucepan
• mixing spoon
• cheese grater

Ingredients
2 or 3 c. of cut vegetables. (Choose whatever vegetables you like or what costs less at the store. Frozen vegetables are good, too.) Here are some ideas: cabbage, carrots, cherry tomatoes, zucchini, celery, snap beans, broccoli, cauliflower, mushrooms, onions, green pepper
1-2 Tbsp. oil or margarine
salt, pepper or other seasoning to your taste
1 c. grated cheese, if you like

Heat the oil in a large frying pan or saucepan. Add vegetables. Stir or toss them over medium heat for three to five minutes or until they are just getting tender. If you like the vegetables more tender, add 2 to 3 tablespoons water, cover tightly and cook a little longer. Stir in seasonings. If you want, top the vegetables with grated cheese and let it melt a little.

Serves four. Per serving: 120 calories, 7 g fat, 2 g protein, 10 g carbohydrate, 0 g fiber and 20 mg sodium.

Tuna Salad Sandwich 

Equipment you will need
• cutting board
• can opener
• small sharp knife
• small bowl
• measuring cup
• mixing spoon

Ingredients
1 (7 oz.) can tuna
1 stalk celery, chopped
¼ c. mayonnaise*
8 slices bread

Open tuna can and drain tuna. Put tuna in small bowl. Wash and chop celery on cutting board. Measure ¼ cup mayonnaise. Add celery and mayonnaise to tuna in bowl. Mix well. Place four slices of bread on cutting board. Put one-fourth of tuna mix on each slice. Spread tuna over bread and put another slice of bread on top. Cut sandwiches in half and serve.

Serves four. Per serving: 190 calories, 2 g fat, 16 g protein, 30 g carbohydrate, 0 g fiber and 450 mg sodium.

*To cut calories and fat, use nonfat or low-fat mayonnaise, or use half nonfat yogurt.