Make Healthy Meals

1 large package of frozen black-eyed peas
1 large package of frozen chopped collard greens (or large bunch of freshly chopped greens)
1/4 to 1/3 cup of Worcestershire sauce
4 to 6 cups of water
3 to 4 cloves of garlic (minced)
1/2 teaspoon of liquid smoke
Salt to taste
Tabasco sauce

1) Place the black-eyed peas and water into a large pot.

2) Bring the mixture to a boil.

3) Let simmer for 20 to 25 minutes.

4) Add chopped collard greens, garlic and seasonings (excluding the Tabasco sauce).

5) Simmer for at least 30 minutes (or until the peas are soft and the greens are cooked well). If necessary, you can add more water, as this dish does not overcook.

6) Spoon the final outcome into a bowl and top with Tabasco sauce.

2 Avocados; peeled and chopped
1/2 c. raisins
1/2 c. vegetable oil
1/4 c. lime juice
1 teaspoon sugar
1 teaspoon salt
1/4 teaspoon freshly ground pepper

Blend all ingredients together in a blender at high speed for about 45 seconds until smooth. Serve with fried tortillas, raw vegetables or assorted crackers. Makes 1 2/3 cups of dip.

1 acorn squash
2 to 3 apples
1/4 cup brown sugar
1 pat margarine
Dash nutmeg
Dash salt (optional)

1) Slice the acorn squash in half. Scrape out the seeds and the strings.

2) Place the squash face down in a casserole pan filled with 1/2 inch of water.

3) Sit the pan in a 350-degree oven for about 10-15 minutes.

4) While the squash is steaming, peel and slice the apples.

5) Mix in the brown sugar.

6) Take the squash out of the oven, placing face up, and fill the cavities with the apple mixture.

7) Add a pat of margarine to each half and top with a shake or two of nutmeg.

Cover very lightly with foil.

9) Bake the dish until the apples and squash are soft and cooked. This takes approximately another 1/2 hour.

2 tsp lemon pepper
1/3 cups white all-purpose flour
1 pounds uncooked boneless, skinless chicken breast cut in four 4 oz pieces
4 medium scallions, chopped
3 Tbsp fresh lemon juice, (juice of 1 lemon)
1/8 tsp curry powder
3 Tbsp fat free Italian salad dressing
1/2 cups avocado, peeled and diced
3 small plum tomatoes, diced
7 medium olives, jumbo pitted,chopped

Preheat oven to 400F. Coat a baking dish with cooking spray.

Combine seasoning and flour in a large mixing bowl. Lightly coat chicken with cooking spray, then dip and coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.

In a small bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.

Divide chicken breasts between four plates and top with avocado salsa.

1 pound uncooked red potatoes, small, scrubbed
1 spray cooking spray
2 pounds uncooked boneless, skinless chicken breast
3/4 pounds green snap beans
2 medium celery, stalks, thinly sliced
4 oz grapes, green, seedless, halved (about 1 cup)
1/4 cup fresh lemon juice
1/4 cup reduced-sodium chicken broth
1 Tbsp Dijon mustard
3 Tbsp fresh tarragon, leaves, chopped
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1/4 cup olive oil

Place potatoes in a large pot of boiling water over high heat; cook until tender when pierced with a fork – about 20 minutes. Using a slotted spoon or strainer, remove potatoes from water and set aside but maintain waters boil.

Meanwhile, coat broiler rack with cooking spray; preheat broiler. Broil chicken five inches from heat, turning occasionally, until cooked through – about 10 minutes; set aside

Add green beans to boiling water and blanch until tenderly crisp – about 1 1/2 to 2 minutes; using a colander drain over sink.

Slice cooled chicken into bite-size chunks and place in a large serving bowl. Slice potatoes into 1-inch chunks and cut green beans into 1-inch pieces; gently toss with chicken. Add celery and grapes.

To prepare the dressing: in a small bowl, whisk lemon juice, broth and mustard; whisk in tarragon, salt and pepper. Drizzle in oil in a slow stream, whisking all the while, until dressing turns creamy, about 1 minute. Toss salad with dressing, taking care not to break up potatoes. If desired, cover and refrigerate for up to 2 days.

Makes about 1 1/2 cups per serving.

8 medium tortillas, flour, fat-free, regular or whole wheat
2 tsp olive oil
1 pound(s) marinated chicken breast strips*
1 pound(s) frozen mixed vegetables, fajita-style
1/2 cup(s) fat-free sour cream
1/2 cup(s) salsa

Preheat oven to 300F.

Heat olive oil in a large skillet over medium-high heat. Add marinated chicken and saute until cooked through, stirring frequently, about 3 to 5 minutes. Transfer chicken to a serving plate, cover with foil and transfer to oven to keep warm.

In same skillet over medium-high heat, saute frozen vegetables until tender-crisp, about 3 minutes. Serve chicken and vegetables with warm tortillas, sour cream and salsa.

* You can purchase chicken already marinated with fajita seasoning or use the quick and easy recipe below.

Easy fajita chicken

Cut boneless, skinless chicken breast or thighs into strips. In a large mixing bowl, pour 2 tablespoons of Worcestershire sauce, 2 tsp. Mrs. Dash Extra Spicy Seasoning, 2 tsp. garlic powder and 1 tsp. black pepper.

Coat chicken strips in sauce until completely covered; place in plastic storage baggie; pour leftover sauce in baggie and refrigerate for at least 4 hours.

2 cups shiitake mushroom(s), sliced
1 cup onions, chopped
1/2 cups celery, chopped
1 medium garlic clove, minced
1 pound boneless, skinless chicken thighs, cut into bite-size pieces
1 Tbsp all-purpose flour
1/4 cups fat-free chicken broth
1 1/2 tsp curry powder
1 tsp table salt
1/4 tsp black pepper
1/4 tsp paprika
3 cups canned crushed tomatoes
1/4 cups golden raisins
2 cups cooked brown rice

Add mushrooms, onion, celery and garlic in a large skillet coated with cooking spray and saute until vegetables are tender-about 5 minutes. Place vegetables in slow cooker and add chicken.

In a cup, stir together flour and chicken broth until smooth. Add to slow cooker. Add the seasonings, crushed tomatoes and raisins, and stir in. Cover and cook on low for 5 hours.

To serve, spoon 1/2 cup rice onto each of 4 plates. Top each with chicken and sauce and serve.

12 oz uncooked whole-wheat egg noodles
1 spray cooking spray
2 Tbsp fat-free margarine, divided
3 Tbsp vinegar, tarragon-flavored
1 pound mushrooms, sliced (about 6 cups)
1 1/2 cups fat-free chicken broth
1 cup fat-free skim milk
4 tsp arrowroot powder
1 tsp dried thyme
1 tsp dried tarragon
salt to taste
black pepper to taste
1/4 cup fat-free sour cream
3 cups cooked chicken breast, cut into bite-sized pieces
1 cup frozen peas and carrots, thawed
3 Tbsp Grated Parmesan Style Soy Cheese, or similar product

Cook egg noodles according to package directions; drain and set aside.

Preheat oven to 375F. Coat a 9 X 13-inch pan with cooking spray.

In a large nonstick skillet, heat 1 tablespoon of the margarine and all of the vinegar together over medium heat. Add mushrooms and cook until soft, stirring; about 5 minutes. Remove mushrooms and set aside.

In a medium-size saucepan, whisk broth, milk and arrowroot together until smooth. Stir in remaining margarine and set over medium heat. Stirring with a wooden spoon, cook until thickened and boiling, about 8 minutes. Stir in thyme, tarragon, salt and pepper. Remove sauce from heat and stir in sour cream.

In a large bowl, combine cooked noodles, chicken, mushrooms, peas and carrots, and sauce. Pour into prepared 9 x 13 pan; sprinkle with grated topping. Bake until bubbling and hot, and top is starting to brown, about 20 minutes. Slice into 8 pieces and serve.

1 spray olive oil cooking spray
1 pound uncooked boneless, skinless chicken breast, thinly pounded (four 4-oz pieces)
2 large egg whites, lightly beaten
1/2 cup dried bread crumbs
1 Tbsp Italian seasoning
1/2 tsp table salt, or to taste
1 tsp olive oil
1 1/2 cups canned tomato sauce
1/2 cup part-skim mozzarella cheese, shredded
1 Tbsp grated Parmesan cheese

Preheat oven to 350F. Coat an 8-inch square pan with cooking spray.

Place egg whites in a shallow bowl.

Combine bread crumbs with Italian seasoning and salt and pour into another shallow bowl.
Coat chicken in egg whites and then in bread crumb mixture.

Over medium-high, heat large skillet with coated with cooking spray and add oil. When hot, add chicken and lightly brown until no longer pink in center – about 4 minutes per side.

Into prepared baking dish, pour 1/2 cup of sauce; place chicken in dish and pour remaining sauce evenly over chicken. Sprinkle with cheeses and bake until chicken is cooked through and cheese is bubbly-about 25 minutes.

6 medium garlic cloves, peeled and smashed with a knife
1 pound uncooked boneless, skinless chicken breast, washed, patted dry (four 4 oz pieces)
1 tsp table salt
1 tsp black pepper, freshly ground
1 spray cooking spray
1/2 cup canned chicken broth
1/4 cup heavy whipping cream
1/4 cup whole milk plain yogurt, Greek-variety
1/8 tsp table salt, for cooking pasta
8 oz uncooked whole-wheat fettuccine pasta
1/2 cup grated Parmesan cheese
1/4 cup parsley, fresh, finely chopped, divided

Heat a large, heavy skillet over medium heat.

Rub garlic over chicken then reserve garlic. Rub in salt and pepper with your hands; set aside.

Remove skillet from heat and coat with cooking spray, then set over medium-low heat. Saute garlic about 1 minute. Add chicken and cook until golden, flipping once – about 5 minutes per side.

Meanwhile, in a small bowl, combine broth, heavy cream and yogurt; pour over chicken and scrape bottom of skillet with a wooden spoon to incorporate seasonings. Simmer chicken gently, turning once, about 30 minutes.

While chicken is cooking,cook pasta according to package directions; drain.

Remove chicken from cream sauce and set aside. Add Parmesan cheese to cream sauce and mix until combined. Add cooked pasta and 3 tablespoons of parsley; toss well.

Serve pasta topped which chicken and rest of parsley.