January

Three Bean Vegetarian Chili

Ingredients:

• 2 Tbs. olive oil
• 2 cups diced onion
• 1 ½ cup diced green bell peppers
• 1 ½ cup diced red bell peppers
• 1 cup diced celery
• 3 Tbs. minced garlic
• 1 ½ Tbs. minced jalapeno
• 1 tsp. salt
• 3 Tbs. chili powder
• 2 Tbs. ground cumin
• 1 small can tomato paste
• 1 large (28 oz) can crushed tomatoes
• 1 can kidney beans
• 1 can white navy beans
• 1 can black beans
• 1 cup corn (canned)
• ½ cup chopped cilantro

Directions:

Heat the oil in a large saucepan over medium-high heat. Add onions, bell peppers, celery, garlic, jalapeno, and salt to saucepan. Reduce heat to medium and cook, stirring, for 10 minutes. Stir in chili powder and cumin, cook 1 minute. Combine tomato paste with vegetable mixture, stir in tomatoes and beans. Bring to a boil, reduce heat to simmer, and continue cooking for 15 minutes. Stir in corn; cook 3 minutes. Taste and adjust seasonings. Serve immediately. Garnish with cilantro & low-fat yogurt or sour cream.

February

No Cholesterol Chocolate Cake

Ingredients:

• 1 cup all-purpose flour
• 2/3 cup whole-wheat flour
• ¼ cup cocoa powder
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 2 tablespoons fat-free plain yogurt
• 1/3 cup unsweetened applesauce
• 2 egg whites
• ¼ cup canola oil
• ½ cup frozen apple juice, thawed
• ½ cup maple syrup

Directions:

Preheat oven to 350°F. Spray an 8x9-inch baking dish with cooking spray. Mix all dry ingredients together in a large bowl. In a separate bowl, combine all liquid ingredients and add to dry ingredients. Beat well. Pour batter into dish and bake for 35 minutes.

March

Broccoli, Cheese and Rice Casserole

Ingredients:

• 1 cup instant brown rice
• ½ cup chopped onion
• ¼ cup non-fat milk
• 4 ounces light cheddar cheese, cubed
• 2 Tbs. butter
• 2 ½ cups chopped broccoli florets
• 1 can (10 oz) condensed reduced-fat, low-sodium cream of mushroom soup

Directions:

Preheat oven to 350°F. Combine all ingredients in a large bowl. Spoon mixture into a 2-quart casserole dish. Bake for 45 minutes.

April

Spinach, Leek and White Bean Soup

Ingredients:

• 2 teaspoons olive oil
• 4 leeks, bulbs only, chopped
• 2 cloves garlic, chopped
• 2 (16 ounce) cans fat-free chicken or vegetable broth
• 2 (16 ounce) cans cannellini beans, rinsed and drained
• 2 bay leaves
• 2 teaspoons ground cumin
• ½ cup whole-wheat couscous
• 2 cups packed fresh spinach
• Salt and pepper to taste

Directions:

Heat olive oil in a large saucepan or pot over medium heat. Add the leeks and garlic; sauté until tender, about 5 minutes. Stir in the chicken broth, cannellini beans, bay leaves and cumin. Bring to a boil; reduce heat to low. Stir in the couscous. Cover, and simmer for 5 minutes. Stir in spinach and season with salt and pepper. Serve immediately.

May

Lemon Breaded Chicken Strips

Ingredients:

• 2 skinless, boneless chicken breasts
• Zest and juice of 1 lemon
• 2 Tbs. bread crumbs
• 2 Tbs. grated Parmesan cheese
• Salt & pepper, to taste

Directions:

Preheat oven to 350°F. Cut chicken breasts into strips or pieces. Juice and zest the lemon; set aside the juice in a medium bowl. Mix bread crumbs with Parmesan cheese, lemon zest, salt and pepper in a shallow bowl or dish. Dunk each chicken piece into the bowl full of lemon juice, then dunk into the bread crumb mixture, fully coat each piece. Place the chicken pieces in a lightly oiled aluminum baking pan. Press any remaining crumbs into the chicken. Bake uncovered for 20-25 minutes.

June

Sweet Corn, Avocado, and Tomato Salsa

Ingredients:

• 1 ripe avocado, peeled and diced
• 1 cup cherry tomatoes, cut into quarters
• 2 cups fresh sweet corn or canned corn
• 1 can (15 oz) black beans, rinsed and drained
• 1 bunch fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper, to taste

Directions:

Mix all ingredients together. Chill and serve with baked pita chips or tortilla chips.

July

Fruit Salad with Honey-Yogurt sauce

Ingredients:

• 1 cup low-fat yogurt
• 1 Tablespoon honey
• 1 ½ teaspoons grated lime peel
• 3 cups cubed pineapple
• 1 ½ cups chopped apple (about 1 large)
• 1 cup orange slices (about 2 oranges)
• 1 cup chopped peeled kiwi (about 2 large)
• 1/3 cup coconut flakes
• 1 medium banana, sliced
• ¼ cup slivered almonds, toasted (optional)

Directions:

Combine yogurt, honey and lime peel in a small bowl. Combine pineapple, apple slices, orange slices, kiwi and coconut in a large bowl; toss gently to combine. Just before serving, stir in banana. Top fruit mixture with yogurt sauce; sprinkle with almonds.

August

Seasoned Pita Chips

Ingredients:

• 4 whole-wheat pitas
• 2 Tbs. olive oil
• 1 tsp. Italian seasoning
• ½ tsp. garlic powder
• ¼ tsp. salt

Directions:

Place oven rack in middle and lower third of oven; preheat to 350°F. Coat 2 large baking sheets with nonstick cooking spray. Cut pitas into 8 wedges each and separate each wedge at the fold. Place the pita wedges, rough side up, on the baking sheets. Brush with oil and sprinkle with Italian seasoning, garlic powder and salt. Bake the pita wedges until golden and crispy, about 6 to 10 minutes. Serve with your favorite salsa, hummus or bean dip.

September

Apple, Walnut and Feta Salad (makes 6 servings)

Ingredients:

• 2 Braeburn or Fuji apples, peeled, cored and sliced
• 6 cups mixed salad greens
• ¼ cup (1 ounce) chopped walnuts
• ¼ cup crumbled Feta cheese

Dressing:

• ¼ cup walnut or olive oil
• 2 Tbs. apple juice
• 2 Tbs. balsamic vinegar
• ½ tsp. Dijon mustard
• ¼ tsp. salt and freshly ground pepper

Directions:

In a large salad bowl, combine apples, salad greens and walnuts. In a small jar with a tight-fitting lid, combine dressing ingredients and shake well (makes about ½ cup). Pour dressing over salad and toss. Sprinkle with Feta cheese and salt and pepper to taste; toss thoroughly.

October

Pumpkin Pancakes (makes 4 servings)

Ingredients:

• ½ cup canned pumpkin
• ½ cup low-fat vanilla yogurt
• ¼ tsp. baking soda
• 1 egg (yolk and egg white divided)
• ¼ cup all-purpose flour
• ¼ tsp. salt

Directions:

Whisk together pumpkin, yogurt, baking soda, egg yolk, and flour. Whisk egg white with salt; fold into pumpkin mixture. Heat a large skillet with cooking spray over medium heat. Spoon 1/3 cup of batter for each pancake. Flip when tops of pancakes are covered with bubbles and edges are slightly browned.

November

Rosemary Roasted Vegetables (makes 8 servings)

Ingredients:

• 1 medium eggplant, peeled and cubed
• ¼ teaspoon salt
• 2 zucchini, sliced
• 1 large sweet potato, peeled and sliced
• 1 onion, peeled and cut into eighths
• 1 red bell pepper, cut into 1-inch pieces
• ¼ cup olive oil
• 1 Tablespoon chopped fresh or dried rosemary
• ¼ teaspoon pepper

Directions:

Sprinkle eggplant with salt and let stand 30 minutes. Pat dry. Preheat oven to 400°F. Toss together eggplant and remaining ingredients, and arrange in single layer in 2 aluminum foil-lined baking sheets. Bake at 400°F for 30 minutes or until vegetables are tender and golden brown. Add salt and pepper to taste.

Option: Try this recipe with other fall vegetables, such as Brussels sprouts, carrots, parsnips, turnips or mushrooms.

December

Coconut Cranberry Bars (makes 3 dozen)

Ingredients:

• 1 ½ cups graham cracker crumbs (about 24 squares, crushed)
• ½ cup butter or margarine, melted
• 1 cup dried cranberries
• ½ cup dried blueberries
• 2 cans (14 oz) fat-free sweetened condensed milk
• 1 cup coconut flakes
• 1 cup pecan halves

Directions:

Combine cracker crumbs and butter. Press mixture into a greased 13 x 9-inch baking pan. In a medium bowl, combine remaining ingredients. Mix well. Gently spread mixture over crust. Bake at 350°F for 25-28 minutes, until edges are golden brown. Let cool, and cut into squares.