Lentil and Sausage Soup

Ingredients:
2 14-ounce cans reduced-sodium chicken broth
1-1/2 cups water
1 cup brown lentils, rinsed and drained
1 cup sliced celery (2 stalks)
1 cup sliced carrot (2 medium)
1/2 cup chopped onion (1 medium)
1 teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
1/8 teaspoon cayenne pepper
2 cloves garlic, minced
6 ounces cooked smoked sausage links, quartered lengthwise and sliced


Directions:
1. In a large saucepan combine chicken broth, water, lentils, celery, carrot, onion, dried thyme (if using), cayenne pepper, and garlic. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables and lentils are tender. Stir in sausage and fresh thyme, if using. Heat through.

2. Makes 5 servings (7 cups)
Calories 294
Total fat (g) 11
Saturated Fat (g) 4
Polyunsaturated Fat (g) 1
Cholesterol (mg) 23
Sodium (mg) 962
Monounsaturated Fat (g) 5
Carbohydrate (g) 28
Total sugar (g) 6
Fiber (g) 13
Protein (g) 21
Vitamin A (DV%) 0
Vitamin C (DV%) 6.495291
Calcium (DV%) 5
Iron (DV%) 20
Starch (d.e.) 1.5
Vegetables (d.e.) 1
Medium-fat Meat (d.e.) 2

Ginger-Apple-Glazed Chicken

Ingredients:
1 recipe Ginger-Apple-Glaze
4 skinless, boneless chicken breast halves (about 1-14 lb. total)
Nonstick cooking spray
2 medium apples, cored and sliced
1 medium leek, sliced, or 1/3 cup chopped onion
2 cloves garlic, minced
2 Tbsp. apple juice, apple cider, or chicken broth
1 10-oz. bag prewashed spinach, stems removed (about 10 cups)
Salt
Ground black pepper


Directions:
1. Measure 1/4 cup of the Ginger-Apple Glaze. Place chicken on the grill rack directly over medium heat; grill for 12 to 15 minutes or until no longer pink (170 degrees F), turning once halfway through grilling and brushing often with the 1/4 cup Ginger-Apple Glaze during the last 5 minutes of grilling.

2. Meanwhile, lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium heat. Add apple, leek, and garlic; cook for 3 minutes. Add 1/4 cup of the Apple Glaze and the apple juice; bring to boiling. Add spinach; toss just until wilted. Season to taste with salt and pepper.

3. To serve, slice each chicken breast crosswise into 6 to 8 pieces. On 4 dinner plates, arrange spinach mixture; top with sliced chicken. Makes 4 servings.

4. Ginger-Apple Glaze: In a small saucepan, combine 1/2 cup apple jelly; 2 tablespoons soy sauce, 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed; 1 teaspoon finely shredded lemon peel; and 1 teaspoon grated fresh ginger. Heat and stir just until jelly is melted. Makes 2/3 cup.
Calories 344.647
Total fat (g) 2.141
Saturated Fat (g) 0.518
Polyunsaturated Fat (g) 0.576
Cholesterol (mg) 82.149
Monounsaturated Fat (g) 0.390
Sodium (mg) 727.849
Carbohydrate (g) 47.053
Total sugar (g) 30.897
Fiber (g) 4.282
Protein (g) 36.044
Vitamin A (DV%) 0
Vitamin C (DV%) 28.933569
Calcium (DV%) 11
Iron (DV%) 21

Spaghetti with Cincinnati-Style Marinara

Ingredients:
12 ounces dried spaghetti
1 pound ground beef
1 cup chopped onion
1 to 2 tablespoons chili powder
1/4 teaspoon ground cinnamon
1 15-ounce can red kidney beans, rinsed and drained
1 14-ounce jar marinara sauce
1/2 cup water
1 cup shredded cheddar cheese (4 ounces)


Directions:
1. Cook spaghetti according to package directions. Meanwhile, in a large skillet, cook beef and onion until beef is brown and onion is tender. Drain off fat. Stir chili powder and cinnamon into meat mixture; cook and stir for 2 minutes.

2. Add kidney beans, marinara sauce, and the water. Cook over medium heat until boiling, stirring occasionally.

3. Place hot cooked spaghetti in a large serving bowl. Spoon beef mixture over spaghetti; sprinkle with cheddar cheese. Makes 6 servings.
Calories 522
Total fat (g) 17
Saturated Fat (g) 7
Cholesterol (mg) 67
Sodium (mg) 527
Carbohydrate (g) 62
Fiber (g) 7
Protein (g) 32
Vitamin A (DV%) 0
Vitamin C (DV%) 0

Mexican Beef and Tortillas

Ingredients:
8 6-inch corn tortillas
1 17-oz. pkg. refrigerated beef pot roast with juices
1 14-1/2-oz. can diced tomatoes with green chilies
1 green sweet pepper, cut into strips
1 lime, cut into wedges
Dairy sour cream (optional)
Fresh cilantro sprigs (optional)


Directions:
1. Wrap tortillas in microwave-safe paper towels. Microwave on 100 percent power (high) 45 to 60 seconds or until warm. Cover; set aside.

2. Microwave beef according to package directions. Meanwhile, place undrained tomatoes in small saucepan; heat through.

3. Remove meat, reserving juices. Cut in slices. Serve on warmed tortillas with tomatoes and green pepper strips. Pass lime wedges, sour cream, and cilantro. Drizzle reserved juices. Makes 4 servings.
Calories 319
Total fat (g) 10
Saturated Fat (g) 5
Polyunsaturated Fat (g) 1
Cholesterol (mg) 64
Monounsaturated Fat (g) 0
Sodium (mg) 857
Carbohydrate (g) 34
Total sugar (g) 7
Fiber (g) 5
Protein (g) 27
Vitamin A (DV%) 0
Vitamin C (DV%) 40.152708
Calcium (DV%) 7
Iron (DV%) 19

Pulled Chicken Sandwiches

Ingredients:
2 1-3/4- to 2-pound purchased roasted chickens
1 tablespoon olive oil
2 medium onions, cut into 1/4-inch-thick slices
1 cup chopped green or red sweet pepper
2/3 cup cider vinegar or white wine vinegar
1 8-ounce can tomato sauce
1/4 cup snipped fresh basil
1/4 cup honey
1 teaspoon salt
2 12-inch loaves ciabatta bread, split and toasted
Pickle slices


Directions:
1. Pull the meat from the chickens, discarding skin (if desired) and bones. Using two forks or your fingers, pull the meat into shreds. If desired, chop the seasoned skin and add it to the chicken.

2. In a 4-quart Dutch oven, heat the olive oil over medium heat. Add onion and sweet pepper; cook and stir about 5 minutes or until tender. Add vinegar. Cook and stir for 1 minute more. Stir in tomato sauce, basil, honey, and salt. Bring to boiling. Add the chicken, tossing gently to coat. Heat through.

3. To serve, use a slotted spoon to place chicken mixture on bottoms of bread loaves. Top with pickle slices; replace tops of bread. Cut loaves into serving-size portions. Makes 12 servings.
Calories 332
Total fat (g) 13
Saturated Fat (g) 3
Polyunsaturated Fat (g)
Cholesterol (mg) 67
Sodium (mg) 577
Carbohydrate (g) 28
Total sugar (g)
Fiber (g) 2
Protein (g) 24
Vitamin A (DV%) 0
Vitamin C (DV%) 12.400101
Calcium (DV%) 5
Iron (DV%) 13

Jamaican Jerk Chicken Skewers

Ingredients:
2 lb. skinless, boneless chicken breast halves
2 Tbsp. whole allspice
1 Tbsp. snipped fresh thyme
1 tsp. black peppercorns
1/2 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1/4 cup packed dark brown sugar
6 cloves garlic
4 shallots
1 Scotch bonnet or habanero chile pepper
2 Tbsp. dark rum
Lime wedges


Directions:
1. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly to 1/4- to 1/2-inch thickness. Remove plastic wrap. Cut pounded chicken breast halves lengthwise into 1-inch strips. Place the chicken strips in a glass or ceramic bowl.

2. In a spice grinder, combine allspice, thyme, peppercorns, nutmeg, and cinnamon. Grind mixture to a fine powder. (If some large pieces remain, pass mixture through a fine-mesh sieve; discard large pieces). Transfer mixture to a food processor. Add brown sugar, garlic, shallots, and Scotch bonnet pepper. Process until coarsely ground. Add rum; process mixture to paste consistency.

3. Add spice paste to chicken strips; gently toss to coat. Cover and chill for 1 to 24 hours, tossing occasionally.

4. Wearing plastic gloves*, loosely thread chicken accordion-style onto twelve 8- to 10-inch skewers.** For a charcoal grill, grill skewers on the greased rack of an uncovered grill directly over medium coals for 8 to 10 minutes or until chicken is no longer pink, turning once. (For a gas grill, preheat grill. Reduce heat to medium. Place skewers on greased grill rack over heat. Cover; grill as above.) Serve chicken with lime wedges. Makes 6 servings.

5. *Note: Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

6. **If using wooden skewers, soak them in water for at least 1 hour before grilling.
Calories 245
Total fat (g) 3
Saturated Fat (g) 1
Polyunsaturated Fat (g) 1
Cholesterol (mg) 88
Monounsaturated Fat (g) 1
Sodium (mg) 90
Carbohydrate (g) 15
Total sugar (g) 10
Fiber (g) 1
Protein (g) 36
Vitamin A (DV%) 0
Vitamin C (DV%) 21.257316
Calcium (DV%) 5
Iron (DV%) 10

Chicken with Summer Squash

Ingredients:
1 2-1/4-lb. purchased roasted chicken, chilled
3 Tbsp. olive oil
4 small or 2 medium yellow summer squash, cut in quarters lengthwise
2 cloves garlic, thinly sliced
1 cup yellow grape or cherry tomatoes
Small fresh arugula leaves


Directions:
1.Remove string from chicken, if present, and quarter chicken. Heat oil in 12-inch skillet over medium-high heat. Cook chicken quarters, skin side down, 3 to 4 minutes or until brown. Remove from skillet. Add squash, garlic, and 1/4 teaspoon each salt and pepper to drippings in skillet. Cook 2 minutes, stirring occasionally.

2. Return chicken to skillet, skin side up. Cook, covered, over medium heat about 10 minutes or until chicken is heated through and squash is tender, adding the tomatoes the last 2 minutes of cooking. Transfer chicken and squash mixture to platter and sprinkle with arugula. Makes 4 servings.
Calories 385
Total fat (g) 21
Saturated Fat (g) 4
Polyunsaturated Fat (g) 4
Cholesterol (mg) 125
Monounsaturated Fat (g) 11
Sodium (mg) 277
Carbohydrate (g) 6
Total sugar (g) 0
Fiber (g) 2
Protein (g) 42
Vitamin A (DV%) 0
Vitamin C (DV%) 12.990582
Calcium (DV%) 6
Iron (DV%) 14

Sausage and Orzo

Ingredients:
1 lb. cooked sausage, halved lengthwise and cut in 2 -inch chunks
1 Tbsp. cooking oil
1 cup dried orzo (rosamarina)
1 14-oz. can low-sodium beef broth
1 tsp. dried Italian seasoning
2 medium zucchini, halved lengthwise, coarsely chopped (2-1/2 cups)
1/3 cup 1-inch slices green onions and chopped red sweet pepper


Directions:
1. In large skillet over medium-high heat, brown sausage in hot oil 2 minutes; stir in orzo. Cook and stir 1 minute. Stir in broth, 1.2 cup water, and seasoning. Bring to boiling; reduce heat. Simmer, covered, 8 minutes or until orzo is tender. Add zucchini last 4 minutes of cooking. Stir in green onions and sweet pepper. Season to taste with salt and pepper. Serves 4.
Calories 467
Total fat (g) 24
Saturated Fat (g) 8
Polyunsaturated Fat (g) 5
Cholesterol (mg) 79
Monounsaturated Fat (g) 10
Sodium (mg) 1630
Carbohydrate (g) 40
Total sugar (g) 3
Fiber (g) 3
Protein (g) 23
Vitamin A (DV%) 0
Vitamin C (DV%) 34.838379
Calcium (DV%) 4
Iron (DV%) 19

Cheese-Topped Steaks

Ingredients:
1/2 cup crumbled Gorgonzola cheese or other blue cheese (2 ounces)
4 slices bacon, crisp-cooked and crumbled
1/4 cup pine nuts or slivered almonds, toasted
4 teaspoons snipped fresh thyme
2 cloves garlic, minced
1/4 teaspoon ground black pepper
4 boneless beef top loin steaks, cut 3/4-inch thick (about 2 pounds total)
1/4 teaspoon salt
Nonstick cooking spray


Directions:
1. In a small bowl stir together cheese, bacon, nuts, thyme, garlic, and pepper; set aside.

2. Trim fat from steaks. Sprinkle steaks with salt. Lightly coat a grill pan or 12-inch skillet with cooking spray. Heat pan over medium-high heat; reduce heat to medium. Add steaks, half at a time if necessary; cook for 3 to 4 minutes per side or until steaks reach desired doneness.

3. To serve, spoon cheese mixture over steaks (below). Cover with foil and let stand for 5 minutes to soften cheese. Makes 4 servings.

4. Broiling directions: Preheat broiler. Place steaks on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat until steaks reach desired doneness, turning once. Allow 10 to 12 minutes for medium-rare and 12 to 15 minutes for medium. Top with cheese mixture as above.
Calories 440
Total fat (g) 22
Saturated Fat (g) 8
Cholesterol (mg) 129
Sodium (mg) 672
Carbohydrate (g) 2
Fiber (g) 1
Protein (g) 56
Vitamin A (DV%) 0
Vitamin C (DV%) 1.771443
Calcium (DV%) 13
Iron (DV%) 32

Spaghetti with Cincinnati-Style Marinara

Ingredients:
12 ounces dried spaghetti
1 pound ground beef
1 cup chopped onion
1 to 2 tablespoons chili powder
1/4 teaspoon ground cinnamon
1 15-ounce can red kidney beans, rinsed and drained
1 14-ounce jar marinara sauce
1/2 cup water
1 cup shredded cheddar cheese (4 ounces)


Directions:
1. Cook spaghetti according to package directions. Meanwhile, in a large skillet, cook beef and onion until beef is brown and onion is tender. Drain off fat. Stir chili powder and cinnamon into meat mixture; cook and stir for 2 minutes.

2. Add kidney beans, marinara sauce, and the water. Cook over medium heat until boiling, stirring occasionally.

3. Place hot cooked spaghetti in a large serving bowl. Spoon beef mixture over spaghetti; sprinkle with cheddar cheese. Makes 6 servings.
Calories 522
Total fat (g) 17
Saturated Fat (g) 7
Cholesterol (mg) 67
Sodium (mg) 527
Carbohydrate (g) 62
Fiber (g) 7
Protein (g) 32
Vitamin A (DV%) 0
Vitamin C (DV%) 0