Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas

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1 Quesadillas with Refried Beans and Chicken Quesadillas are a great way to get creative! Add your favorite fresh fruit and vegetables. Try a vegetarian option with all beans or substitute a favorite meat for chicken. n 2 cups canned chicken, drained and rinsed n 3/4 cup water n 1 (1.25 oz.) package reduced-sodium taco seasoning n 1 cup refried beans n 6 whole-wheat flour tortillas n 1/4 cup green onions, chopped n 1 green bell pepper, chopped n 1 cup low-fat cheddar cheese, shredded n 1 tbsp. canola oil 1 In a saucepan, bring the chicken, water and taco seasoning to a boil. Reduce the heat and simmer for about 10 minutes uncovered. 2 Stir in the beans. 3 Spoon about 1/2 cup of the chicken mixture over half of each tortilla. 4 Top the mixture with green onions, bell pepper, and cheese. Fold the tortilla over. 5 In a large skillet, heat the canola oil over medium heat. Cook each quesadilla until the cheese is melted. 6 Cut the quesadillas into wedges. 7 Serve and enjoy!

2 Beans and Greens over Rice This recipe works great with all types of beans! Have a bit more time to cook? Spice it up by sautéing some onions and garlic in the pot before you add the beans, greens, and tomatoes! n 1 1/2 cups brown or long grain rice n 2 cans (15 oz. each) black beans, drained and rinsed n 1 (15 oz.) can mixed greens, drained and rinsed n 1 (15 oz.) can diced tomatoes n 1 tsp. crushed red pepper, or to taste 1 Prepare rice according to directions on package. 2 While rice cooks, drain beans and greens into a strainer and rinse them thoroughly. 3 Put beans and greens into saucepan with diced tomatoes and crushed red pepper. 4 Simmer minutes. 5 Serve over rice.

3 Leftover Rice and Bean Burrito Makes 6 servings Breakfast doesn t have to be limited to the usual breakfast foods. n 1 (15 oz.) can black beans, drained and rinsed n 1 1/2 cups salsa n 1 3/4 cups leftover pre-cooked rice n 1 cup grated cheddar cheese n 1 cup lettuce n 6-8 whole wheat tortillas 1 In a large frying pan, over low heat, combine black beans and salsa, stirring well. 2 Add the leftover rice and cook until just hot. 3 Spoon rice and bean mixture onto the whole wheat tortillas. 4 Top each tortilla with cheese, lettuce, and other vegetables. 5 Serve and enjoy!

4 Easy Shepherd s Pie Makes 6 servings n 6 potatoes, washed and cut into cubes n 1 (24 oz.) can of beef stew n 1 (15 oz.) can of green beans, drained and rinsed n 1 1/4 cups 2% milk n black pepper to taste 1 Preheat oven to 400 degrees Fahrenheit. 2 Bring water to a boil and boil potatoes until they can be cut with a fork. 3 Drain potatoes, add milk and pepper. 4 Mash potatoes until smooth. 5 In oven dish, pour beef stew and green beans. 6 Spread mashed potatoes on top of stew. 7 Bake in oven for 30 minutes. 8 Serve and enjoy!

5 Brown Rice and Turkey Soup Makes 8 servings n 1 lb. lean ground turkey n 1 large potato, cubed n 1 medium onion, chopped n 1 (16 oz.) can kidney beans, drained and rinsed n 1 (28 oz.) can plum tomatoes, crushed n 1/4 cup dry rice n 1/4 tsp. salt n ground black pepper to taste n 6 cups water 1 In a large saucepan, sauté ground turkey over medium heat until browned, about 5 minutes. 2 Drain and rinse the kidney beans under cold water. 3 Drain the excess fat from the pan and add the tomatoes, potatoes, beans, onion, rice, water, salt and pepper. 4 Bring to a boil then reduce heat to low. 5 Simmer for 1 hour and serve.

6 Chili Con Chicken For chicken lovers, high in protein, Vitamin A and C. n 1 lb. canned chicken n 1 medium onion, diced n 2 tbsp. chili powder n 1 (16 oz.) can kidney beans n 1 green pepper, diced n 1 tsp. black pepper n 1 (16 oz.) can diced tomatoes 1 Brown the chicken in a skillet, stirring to cook evenly. Stir in all remaining ingredients. 2 Cook over medium heat, stirring often until well-blended and thickened. You can serve Chili con Chicken over pasta or rice if desired.

7 Chicken Chili Chili works well as a side dish or a main meal! Add hot sauce or hot peppers if you want to make the chili even spicier. A hearty main course. n 1 lb. canned chicken n 1 medium onion, diced n 2 tbsp. chili powder n 1 (16 oz.) can kidney beans n 1 green pepper, diced n 1 tsp. black pepper n 1 (16 oz.) can crushed tomatoes 1 Brown the chicken in a skillet, stirring to cook evenly. 2 Stir in all remaining ingredients. 3 Cook over medium heat, stirring often until well blended and thickened. 4 Serve over pasta or rice, if desired.

8 Tuna and White Bean Salad Makes? servings A great lunch or dinner, high in protein. n 2 cans (6 oz. each) waterpacked tuna, drained n 1 cup dried Great Northern beans n 2 cloves garlic, minced n 4 plum tomatoes, diced n 3 tbsp. olive oil n 1/2 cup lemon juice To cook dried beans: 1 Wash and sort. Pick out dirt and stones. 2 Soak overnight by placing in a bowl and covering with cold water. Place in refrigerator over night. Or cover with cold water. Bring to a boil over medium heat for 10 minutes. Change water. Cover and soak in the refrigerator for 1/2 to 1 hour before cooking. n 1/4 tsp. salt n 1/4 tsp. pepper n 4 slices whole wheat bread, toasted 3 Drain the beans well and rinse. Add 2 cups water for every 1/2 cup pre-soaked dried beans. Cook for about 1 hour and skim the froth off of the surface. To make Tuna and White Bean Salad: 1 In a large bowl, combine tuna, beans, garlic, ) In a large bowl, combine tuna, beans, garlic, tomatoes, olive oil, lemon juice, salt and pepper. 2 Toss to combine. 3 Serve on top of the toasted bread.

9 Fruity Zucchini Bread Makes 32 servings A healthy serving of fruit and vegetables in bread. n 3 eggs n 2 cups of sugar n 1 cup unsweetened applesauce n 2 tsp. vanilla extract 1 Preheat oven to 325 degrees. Grease two 8 x 4 inch loaf pans and then dust them with a small amount of flour to prevent finished bread from sticking to pan. 2 Mix dry ingredients in large mixing bowl. 3 Shred zucchini and carrots with box-style cheese grater. n 2 cups shredded zucchini n 1 cup shredded carrots n 1 (16 oz.) can fruit cocktail, drained n 3 cups all-purpose flour n 2 tsp. baking soda n 1 1/2 tsp. ground cinnamon n 1 tsp. salt n 3/4 tsp. nutmeg 4 In a large mixing bowl, beat eggs. Add sugar, applesauce and vanilla and beat well. Stir in zucchini, carrots, and fruit cocktail. 5 Add egg mixture to dry ingredients, stir until combined. 6 Pour mixture into prepared loaf pans and cook for minutes, or until toothpick inserted into center of loaf comes out clean. 7 Serve and enjoy!

10 Tuna Quesadillas Serve this at your holiday party as a healthy appetizer; simply cut the quesadillas into smaller pieces. n 1 (6 oz.) can drained tuna fish, packed in water n 1 tbsp. spoon light mayonnaise Microwave Preparation: 1 Mix tuna with mayonnaise 2 Spoon filling onto half of each tortilla. 3 Top filling with cheese, and fold in half. 4 Microwave on high for 60 seconds. 5 Turn the plate half way through cook time. n 4 flour tortillas n 1/2 cup grated low-fat cheddar cheese Stove Preparation: 1 Mix tuna with mayonnaise and cheese. 2 Divide mixture onto two tortillas and top with remaining two tortillas. 3 Spray a skillet with non-stick cooking spray. 4 Brown quesadillas on both sides. 5 Cut in half before serving.

11 Summer Squash with Beans &Rice Brown rice has more fiber than white rice, and eating a high-fiber diet is good for digestion. n 1 cup uncooked brown rice n 1 tablespoon canola oil n 1/2 onion, chopped n 2 garlic cloves, finely chopped n 2 cups cooked pinto beans n 1 zucchini or yellow squash, sliced n 1 (15 oz.) can diced tomatoes n 1 (15 oz.) can corn, drained & rinsed 1 Cook rice according to package directions. 2 In a large saucepan, heat oil over medium heat. Add onion and garlic, cook and stir until tender. Add zucchini or yellow squash and continue to cook for 2 minutes. Add beans, tomatoes with juice, corn and oregano. 3 Add rice, cover and reduce heat to low and continue to cook for 5 minutes. Remove from heat and let stand 5 minutes before serving.

12 Ants on a log Peanut butter can be replaced with cream cheese or almond butter. Dried cranberries, blueberries or cherries can be substituted for raisins. n 4 stalks celery n 4-6 tsp. of peanut butter n Handful of raisins or dried cranberries 1 Clean the celery and remove tops. 2 Cut into 2 inch pieces. 3 Spread peanut butter on to celery and dot with raisins or cranberries. 4 Serve and enjoy!

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