What You Need:

8 oz. of rotini pasta

2 small red sweet pepper, cut into pieces

1 C yellow summer squash, sliced

2 C of fresh asparagus, cut into pieces

1 (10 oz.) container of prepared Alfredo sauce

1/4 t dried thyme

1/4 t crush red pepper

1/8 t pepper

How to Make It:

Cook the pasta according to the directions on the package.

During the last 3 minutes of cooking time stir the sweet pepper, squash and asparagus.

Drain well and return to the pan.

Pour the Alfredo sauce into another saucepan placed over medium heat.

Stir in the thyme and red pepper.

Heat for 5 minutes or until bubbly and heated through.

Pour the sauce over the rotini and vegetables and stir to blend well.

Season the pasta with the regular pepper before serving.

Makes 4 servings

Mix up your vegetables in this delicious side dish. Use broccoli and cauliflower or carrots and peas instead of the squash and asparagus. You may also substitute yellow sweet peppers for the red if you wish. This will only give it a different color as both peppers have the same flavoring.

Preparation Time:  approximately 20 minutes

Cooking Time: approximately 8 minutes (not including the pasta)

Total Time: approximately 28 minutes + pasta cooking time

Nutritional Information: (approximate values per serving)

Calories 421; Fat 12f; Saturated Fat 6g; Carbohydrates 66g; Fiber 2g;

Protein 15g; Cholesterol 31 mg; Sodium 622 mg

What You Need:

1 T of margarine

8 boneless, skinless chicken thighs

1/2 t pumpkin pie spice

1 C mixed dried fruit, chopped fine

1/3 C water

1/4 C honey

How to Make It:

Place the margarine into a skillet and place the skillet over medium high heat.

Sprinkle the meaty side of each chicken thigh with the pumpkin pie spice.

Place the thighs into the skillet with the melted margarine.

Cook 5 minutes, turning occasionally, or until browned.

Sprinkle the chopped fruit into the skillet over the chicken.

In a mixing bowl whisk the water and honey until well blended.

Pour over the chicken and fruit.

Reduce the heat to medium and cover the skillet.

Simmer the chicken for 15 minutes or until no longer pink in the middle.

Makes 4 servings

Boneless skinless chicken thighs can be hard to find in some supermarkets or grocery store. If your local store doesn’t carry them you can use chicken breasts instead. Mixed dried fruit gives this chicken a wonderful taste. If you have a favorite dried fruit such as apricots or pineapple it may be used instead.

Preparation Time: approximately 5 minutes

Cooking Time:  approximately 20 minutes

Total Time: approximately 25 minutes

Nutritional Information: (approximate values per serving)

Calories 381; Fat 9g; Saturated Fat 4g; Carbohydrates 41g; Fiber 0g;

Protein 35g; Cholesterol 149 mg; Sodium 171 mg;

What You Need:

1 (15 oz.) can garbanzo beans, rinsed and drained well

1 (15 oz.) can butter beans, rinsed and drained well

1 cucumber, quartered lengthwise and sliced

2 tomatoes cut into wedges

1/4 C green onions, sliced thin

1/2 C oil and vinegar salad dressing

1 (8 oz.) pkg. mozzarella cheese, shredded

How to Make It:

Place the beans into a large salad bowl.

Add the cucumbers, tomatoes and onions and toss to combine well.

Pour the dressing over the top and stir until the ingredients are well coated.

Sprinkle the cheese over the top and toss to combine.

Makes 4 servings

This salad is a great addition to any meal especially pasta. Use any type of beans your family likes including black beans or Great Northern beans. Make this a main course meal by adding chopped pepperoni or crumbled Italian sausage.

Preparation Time: approximately 20 minutes

Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)

Calories 462; Fat 28g; Saturated Fat 11g; Carbohydrates 34g; Fiber 10g;

Protein 20g; Cholesterol 40 mg; Sodium 954 mg

What You Need:

1/4 C vegetable broth

2 C of fresh broccoli florets

1 (10.75 oz.) can of cream of celery soup

1/2 C milk

1/2 t dried basil

1/4 t pepper

1 C cheddar cheese, shredded

How to Make It:

Pour the broth into a saucepan and place the pan over high heat.

Bring the broth to a boil.

Add the broccoli and bring the broth back to a boil.

Reduce the heat to medium low and cover the pan.

Simmer the broccoli for 5 minutes or until tender.

Stir the soup and milk into the broccoli.

Season the broccoli with the basil and pepper.

Heat for 5 minutes or until the soup is hot.

Sprinkle in the cheese.

Cook 3 minutes or until the cheese is melted.

Makes 4 servings

Be sure not to drain the broccoli before adding the soup and milk. The broth will give the sauce a nice flavor. You can substitute cream of broccoli soup for the celery soup if you wish.

Preparation Time:  approximately 5 minutes

Cooking Time: approximately 13 minutes

Total Time: approximately 18 minutes

Nutritional Information: (approximate values per serving)

Calories 331; Fat 13g; Saturated Fat 7g; Carbohydrates 40g; Fiber 6g;

Protein 16g; Cholesterol 30 mg; Sodium 1,005 mg

What You Need:

1/2 C Parmesan cheese, grated

1/4 C sesame seeds

1 egg

1/4 t salt

1/4 t pepper

4 turkey breast slices

1 T olive oil

How to Make It:

Toss together the Parmesan cheese and sesame seeds in a shallow bowl.

Break the egg into a separate shallow bowl and beat lightly with a fork.

Sprinkle the salt and pepper into the egg and whisk to combine.

Dip the turkey slices into the egg mixture allowing any excess to drip off.

Place the slices into the Parmesan mixture and coat both sides well.

Pour the oil into a skillet.

Heat the oil over medium high heat.

When the oil is hot add the turkey slices.

Cook the slices for 8 minutes or until cooked through.

Makes 4 servings

This is a great evening meal to use up that leftover turkey from the holiday. Serve with steamed vegetables, mashed potatoes and cranberry sauce.

Preparation Time: approximately 15 minutes

Cook Time: approximately 8 minutes

Total Time: approximately 23 minutes

Nutritional Information: (approximate values per serving)

Calories 498; Fat 28 g; Saturated Fat 13g; Carbohydrates 3g; Fiber 1g;

Protein 57g; Cholesterol 171 mg; Sodium 1,336 mg

What You Need:

8 oz. mild pork sausage

1/2 C onion, chopped

2 (19 oz.) cans of great northern beans, rinsed and drained

2 C fresh spinach, washed and chopped

1 (14 oz.) can chicken broth

1 t dried thyme

1/4 C Parmesan cheese, fine shredded

How to Make It:

Crumble the sauce into a soup pan.

Stir in the onion.

Place the pan over medium heat.

Cook the mixture for 6 minutes, stirring often, until the sausage is cooked.

Drain off the fat from the pan.

Stir the beans into the meat mixture.

Pour the chicken broth into the pan and stir in the thyme.

Bring the soup to a brisk boil then reduce the heat to low.

Cover and simmer the soup for 5 minutes.

Stir in the spinach and continue cooking 5 minutes or until the spinach is wilted.

Sprinkle with the Parmesan cheese before serving.

Makes 4 servings

Soups make a fast yet hearty evening meal. Serve with a sandwich on the side to fill them up. The spinach is optional in this soup or celery can be added in its place. If adding celery be sure to finely chop it then add it to the sausage and onion mixture cooking until tender.

Preparation Time: approximately 10 minutes

Cooking Time: approximately 16 minutes

Total Time: approximately 26 minutes

Nutritional Information: (approximate values per serving)

Calories 187; Fat 16g; Saturated Fat 5g; Carbohydrates 39g; Fiber 13g;

Protein 25g; Cholesterol 41 mg; Sodium 1,021 mg

What You Need:

4 English muffins spit

2 T of Dijon mustard

4 Canadian bacon slices

1 pear, peeled and sliced thin

4 slices of cheddar cheese

How to Make It:

Spread the cut side of the English muffins with the mustard.

Place a slice of bacon on to 4 slices of muffin.

Lay a couple of the pear slices over the bacon.

Top each with a slice of cheese.

Cover each sandwich with the second slice of muffin.

Heat a large griddle or skillet over medium high heat.

Lay the sandwiches into the heated pan then adjust the heat to medium low.

Cook for 5 minutes then turn.

Cook for minutes longer or until browned and cheese starts to melt.

Makes 4 sandwiches

Serve these sandwiches with tater tots along with carrot and celery sticks on the side. You can make these sandwiches with apple rings if you prefer. The kids will love them either way.

Preparation Time: approximately 10 minutes

Cooking Time: approximately 10 minutes

Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)

Calories 303; Fat 11g; Saturated Fat 6f; Carbohydrates 34g; Fiber 3g;

Protein 20g; Cholesterol 40 mg; Sodium 851 mg

What You Need:

2 C cooked chicken, shredded

2 C seedless red grapes, halved

1 C cucumber, chopped

1/3 C of orange juice

3 T salad oil

1 T fresh mint, snipped

4 C lettuce, shredded

How to Make It:

Place the chicken into a large bowl.

Add the grapes and cucumbers and toss to combine.

Pour the orange juice into a jar with a tight fitting lid.

Add the oil and mint.

Close the lid and shake until blended together well.

Pour the dressing over the chicken and stir to coat.

Divide the lettuce between four plates.

Top the lettuce with the chicken salad.

Makes 4 servings

Switch up your salad each time you make it by substituting chopped cantaloupe or honeydew melon for the grapes. You can also add chopped tomatoes if you like.

Preparation Time: approximately 25 minutes

Total Time: approximately 25 minutes

Nutritional Information: (approximate values per serving)

Calories 269; Fat 16g; Saturated Fat 3g; Carbohydrates 11g; Fiber 1g;

Protein 22g; Cholesterol 62 mg; Sodium 114 mg

What You Need:

1 (9 oz.) pkg. spinach fettuccine

1 T of olive oil

2 T green onion, chopped

2 C of tomatoes, chopped

1/2 C of carrots, chopped fine

1/4 C oil packed sun dried tomatoes, drained well

1/2 C feta cheese, crumbled

How to Make It:

Cook the pasta as directed on the package.

Drain well and return to the pan and keep warm.

Place the oil into a large skillet positioned over medium heat.

Stir in the green onions and cook for 1 minute, stirring often.

Add the fresh tomato, carrots and dried tomatoes.

Cover the skillet and cook for 5 minutes, stirring once.

Add the mixture to the pasta and stir to blend in well.

Sprinkle the cheese over the top just before serving.

Makes 4 servings

Give your dish a little extra color by using fresh yellow tomatoes instead of red. Feta cheese can be found in different flavors including garlic and herb or peppercorn. Try one of these to give your side dish an extra kick. If feta cheese isn’t one of your favorites substitute crumbled blue cheese instead.

Preparation Time:  approximately 15 minutes

Cooking Time: approximately 6 minutes

Total Time: approximately 21 minutes

Nutritional Information: (approximate values per serving)

Calories 311; Fat 11g; Saturated Fat 4g; Carbohydrates 44g; Fiber 2g;

Protein 13g; Cholesterol 73 mg; Sodium 250 mg

What You Need:

1 (17 oz.) pkg. refrigerated cooked beef roast with juice

1 T of butter

2 T shallots, minced

2 T of tarragon vinegar

1 C fresh apple wedges

1 C fresh peach wedges

How to Make It:

Pour the juice from the roast into a bowl.

Melt the butter in a skillet over medium heat.

Stir the shallots into the melted butter and cook for 1 minute.

Place the roast in the skillet with the shallots and reduce the heat to low.

Cover the skillet and simmer the roast for 10 minutes or until heated through.

Pour the reserved juice into a mixing bowl.

Add the vinegar and stir until blended in well.

Pour the juice over the top of the meat.

Lay the apple and peach wedges on top and along the sides of the meat.

Cover the skillet and cook 2 minutes longer.

Makes 4 servings

This throw it together pot roast is well worth the short time it takes to fix. Mix and match your fruits such as pears and plums to make this quick meal a family favorite.

Preparation Time:  approximately 15 minutes

Cooking Time: approximately 13 minutes

Total Time: approximately 28 minutes

Nutritional Information: (approximate values per serving)

Calories 230; Fat 8g; Saturated Fat 3g; Carbohydrates 15g; Fiber 2g;

Protein 23g; Cholesterol 72 mg; Sodium 386 mg