Hot Dog Tacos

• 1 Whole Grain Tortilla
• 2 turkey hot dogs
• Shredded cheese
• Condiments of choice

1)  Quarter tortilla

2)  Cover tortilla with cheese

3)  Put hot dog on tortilla and roll up.  Use toothpick to secure tortilla

4)  Microwave for 30 seconds or bake in toaster oven for 3-5 minutes
5)  Serve with condiments of choice

Make it a meal:  Serve with macaroni & cheese and vegetable chips

Enjoy!

Pork Chop Casserole

• 2-4 bone-in OR boneless pork chops
• 1 can cream of chicken soup
• 1 c. skim milk
• 2 c. brown instant rice
• 1 can/jar pork gravy
• 2 c. frozen peas
• Salt and pepper

1)  Salt and pepper pork chops and brown in skillet coated in olive oil

2)  In 9x13 put browned pork chops on top, pour uncooked rice on top

3)  Mix soup, milk, gravy and pour on top of pork chops and rice.

4)  Cover and bake at 375 for about 35 minutes
5)  Take out and add peas, bake for another 10 minutes or until liquid is absorbed

~Adaptation from Cooks.com recipe

Enjoy!

Taco Soup

• 1 lb. ground beef
• 1 can black beans (drained)
• 1 can undrained corn
• 1 1/2 jars salsa (thick and chunky)
• 1 can diced tomatoes (Mexican style)
• 1 pkg. taco seasoning
• Tortilla chips
• Sour cream
• Shredded cheddar cheese

1)  Brown hamburger

2)  In large pot, combine black beans, undrained corn, 1 1/ 2 jars salsa, tomatoes, taco seasoning and heat

3)  Add hamburger to mixture

4)  In individual bowls, top with cheese, sour cream and crushed chips

South Beach adaptation:  Whole grain tortilla chips

Enjoy!

~From: Kelly Fishback

Sesame Chicken Salad

• 1pkg (16 oz.) bow tie pasta
• 1 c. vegetable oil (or olive oil)
• 2/3 c. white wine vinegar
• 2/3 c. teriyaki sauce
• 1/3 c. sugar
• 1/2 tsp. pepper
• 3 cans (11 oz. ea.) drained mandarin orages
• 2 cans (8 oz. ea.) water chestnuts
• 2 c. cooked cubed chicken (or 2 large cans chicken)
• 1 1/3 honey roasted peanuts
• 1 pkg. (9 oz.) fresh spinach
• 1 pkg. (6 oz.) dried cranberries
• 6 green onions, chopped
• 1/2 c. minced fresh parsley
• 1/4 c. toasted sesame seeds

1)  Cook pasta according to package directions, drain, place in large bowl

2)  In small bowl, combine oil, vinegar, teriyaki sauce, sugar and pepper

3)  Pour mixture over pasta and toss to coat

4)  Cover and refrigerate for at least 2 hours

5)  Just before serving, add remaining ingredients, gently toss to coat

Enjoy!

Whole Wheat Egg Sandwich

• 1 whole wheat English muffin
• 1 egg
• 2 Tbsp. skim milk
• Salt and pepper
• Canadian bacon (could substitute ham)
• Low fat cheese

1)  Whip egg, milk, salt and pepper

2)  Scramble egg

3)  While egg is cooking, toast English muffin

4)  Heat Canadian bacon in skillet

5)  Place cheese ham and egg on English muffin

Make it a meal:  Fresh fruit

Enjoy!

~Adapted from:  McDonald's Egg McMuffin

Strawberry Salad

• Romaine lettuce
• Shredded Romano cheese (could substitute any kind of cheese)
• Sliced mushrooms
• Chopped green onions
• 2 slices low fat turkey
• 4 strawberries
• 5 pecan halves chopped (could substitute walnuts)
• 1 1/2 Tbsp. olive oil
• 1/2 Tbsp. red wine vinegar

1)  Combine olive oil, vinegar and 1 sliced strawberry in blender and puree

2)  Place lettuce, mushrooms and green onion in a bowl

3)  Slice remaining strawberries and cut turkey into bite size pieces

4)  Top salad with strawberries, turkey, nuts and cheese

5)  Use strawberry vinaigrette as dressing

Enjoy!

~Created by:  Claire Kellems

Teriyaki Chicken Tenders

• Olive Oil
• 1/3 cup teriyaki sauce
• 1 pound chicken tenderloins
• Crushed red pepper (optional)

1)  Coat the bottom of a large skillet with olive oil

2)  Heat on medium high

3)  Add teriyaki sauce, heat until boiling

4)  Add chicken tenderloins, cook 4-5 minutes on each side or until chicken is cooked through

5)  Sprinkle with crushed red pepper

Make it a meal:  sauteed green beans, green peppers and broccoli seasoned with soy sauce; brown rice

Enjoy!

~Created by:  Josh Kellems