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Meal 1- Hearty Potato Soup (serves 6)
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Ingredients
- 1 medium onion (chopped)
- 3 tablespoons butter
- 6 tablespoons flour
- 1/4 teaspoon salt
- 1/2 teaspoon pepper
- 1.5 cups skim milk
- 6 medium potatoes (peeled and sliced)
- 2 medium carrots (sliced)
- 2 medium celery stalks (sliced)
- 2 quarts water
Directions
| In a large soup kettle, cook potatoes, carrots and celery in water until tender, about 20 minutes. Drain; reserving liquid and setting vegetables aside. In the same kettle, saute onion in butter until soft. Stir in flour, salt and pepper. Gradually add milk, stirring constantly until thickened. Stir in cooked vegetables. Add 1 cup reserved liquid, or more, until desired consistency is reached. If desired, sprinkle with bacon bits. |
Nutrition Information
Calories: 260 Fat: 6 grams Sodium: 170 mg Carbohydrate: 47 grams Fiber: 4 grams Protein: 6 grams
Meal 2- Creamy Chicken Dijon with Egg Noddles and Asparagus (serves 4)
Ingredients
- 8oz whole grain egg noodles
- 12oz frozen asparagus spears
- 1- 7 oz can mushrooms (drained)
- 1/4 cup Dijon mustard
- 1/2 cup light sour cream
- 1/4 cup fresh Parmesan cheese (shredded)
- pepper to taste
- 1 tablespoon olive oil
- 1 teaspoon minced garlic
- 1lb boneless, skinless chicken breast (cut into thin slices)
Directions
| Place a large kettle of water on to boil. Meanwhile, in a large skillet saute oil, garlic and chicken until chicken is no longer pink, about 7-8 minutes. Add pasta to boiling water, adding asparagus to the last 3 minutes of cooking time. Add mushrooms to chicken and cook for 1 minute. In a small bowl, stir together the mustard and sour cream. Add mustard sauce to chicken. Drain pasta and asparagus. Serve chicken sauce over noddles with asparagus. Top with fresh ground pepper and Parmesan cheese. |
Nutrition Information
Calories: 460 Fat: 14 grams Sodium: 620 mg Carbohydrate: 47 grams Fiber: 7 grams Protein: 41 grams
Meal 3- Unstuffed Pepper Skillet (serves 6)
Ingredients
- 1lb lean ground turkey or game meat
- 2 teaspoons Mrs Dash seasoning
- 2 teaspoons oregano
- 28- oz cans crushed tomatoes
- 1- 14.5 oz can low-sodium chicken broth
- 2 teaspoons minced garlic
- 20 baby carrots (sliced)
- 1 tablespoon olive oil
- 1 medium onion (chopped)
- 3 medium peppers, sliced (green, yellow or red)
- 2 cups instant brown rice
- 1/4 cup Parmesan cheese (shredded)
Directions
| Cut vegetables into small wedges. Heat oil in a large skillet and saute vegetables with garlic. Crumble turkey and add to skillet. Add seasonings to skillet and cook turkey until browned. Add broth and tomatoes. Bring to a boil; add rice and cheese. Stir well. Cover and cook 7-9 minutes, or until rice is tender. |
Nutrition Information
Calories: 330 Fat: 10 grams Sodium: 350 mg Carbohydrate: 40 grams Fiber: 6 grams Protein: 23 grams
Meal 4- Slow Cooker Ravioli Soup (serves 6)
Ingredients
- 1- 25 oz bag frozen cheese raviloi
- 1- 16 oz bag frozen mixed vegetables
- 1- 26 oz jar spaghetti sauce
- 13 oz water (1/2 spaghetti jar)
Directions
| Place ingredients in slow cooker in the order listed. Mix slightly. Cook on HIGH for 3-4 hours, or on LOW for 7-8 hours. Sprinkle with Parmesan cheese if desired. |
Nutrition Information
Calories: 460 Fat: 13 grams Sodium: 660 mg Carbohydrate: 66 grams Fiber: 8 grams Protein: 19 grams
Meal 5- Healthier Hamburger Stroganoff (serves 6)
Ingredients
- 8oz whole grain macaroni (dry)
- 1 onion (chopped)
- 1lb extra lean ground beef or game meat
- 1 teaspoon minced garlic
- 2 teaspoons flour
- 1/4 teaspoon fresh ground pepper
- 1- 10.75 oz can low-fat cream of mushroom soup
- 8oz fresh mushrooms (sliced)
- 3/4 cups low-fat sour cream
- 1/2 teaspoon dill weed
- 1- 16 oz bag frozen green beans
Directions
| Cook pasta according to package directions; drain. In a large skillet, brown beef and onion over medium heat until beef is cooked through. Add mushrooms and garlic and saute 2 minutes longer. Add soup, flour, pepper and dill. Simmer, uncovered, for 15 minutes. While simmering, microwave beans according to package directions. Stir sour cream and cooked macaroni in to hamburger mixture. Serve with green beans. |
Nutrition Information
Calories: 320 Fat: 6 grams Sodium: 260 mg Carbohydrate: 43 grams Fiber: 6 grams Protein: 26 grams
Have a healthy week!
