Cooking at Home - 20-Minute Chicken Creole

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.


non-stick cooking spray as needed

4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*

1 can (14 oz) tomatoes, cut up**

1 cup chili sauce, low-sodium

11/2 cups green peppers, chopped (1 large)

11/2 cups celery, chopped

1/4 cup onion, chopped

2 cloves garlic, minced

1 Tbsp fresh basil or 1 tsp dried

1 Tbsp fresh parsley or 1 tsp dried

Cooking at Home - Black Skillet Beef with Greens and Red Potatoes

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck

This heart-healthy one-dish meal is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.


1 lb top round beef

1 Tbsp paprika

11/2 tsp oregano

1/2 tsp chili powder

1/4 tsp garlic powder

1/4 tsp black pepper

1/8 tsp red pepper

1/8 tsp dry mustard

8 red-skinned potatoes, halved

3 cups onion, finely chopped

2 cups beef broth

2 large garlic cloves, minced

2 large carrots, peeled and cut into very thin 21/2-inch strips

Cooking at Home - Soft Pretzels

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck

Makes:   12 servings 

A great snack to make with kids.  Perfect to dip in mustard for a savory pretzel, or a low-fat vanilla yogurt for a sweet treat. 


1 tablespoon yeast
1 1/2 cups warm water (100-110 degrees F)
2 cups all-purpose flour
1 1/2 cups whole wheat flour
1 egg
1 tablespoon sugar
  sesame seeds (2 Tablespoons, optional)


1. Preheat oven to 425degF. Lightly grease 2 baking sheets.

Cooking at Home - Minestrone Soup

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck

A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.


1/4 cup olive oil

1 clove garlic, minced, or 1/8 tsp garlic powder

1 1/3 cups onion, coarsely chopped

11/2 cups celery and leaves, coarsely chopped

1 can (6 oz) tomato paste

1 Tbsp fresh parsley, chopped

1 cup sliced carrots, fresh or frozen

43/4 cups cabbage, shredded

1 can (1 lb) tomatoes, cut up

1 cup canned red kidney beans, drained and rinsed

11/2 cups frozen peas

Recipe - Banana Berry Muffins

PROMO 660 x 440 Cooking - Cutting Vegetables - iStock

Makes:   12 Servings 


  non-stick cooking spray
4 tablespoons applesauce
1/4 cup sugar
2 tablespoons egg mix
2 ripe bananas
2 tablespoons water
1/4 cup all-purpose flour
1/4 cup whole wheat flour
1/4 cup quick cooking oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup blueberries or strawberries (fresh or frozen)