Chicken and Black Bean Quesadillas
4 whole-wheat tortillas
1 cup cooked chicken
½ cup canned black beans, drained and rinsed
½ cup shredded cheddar or mozzarella cheese
½ cup bell peppers, chopped
Optional toppings: salsa and reduced-fat or non-fat sour cream
Directions: Place pan on stove and turn to medium heat. Put one tortilla in pan, add half of the cheese and half of the other toppings. Place other tortilla on top of cheese. Cover pan for approximately two to four minutes. Flip quesadilla carefully to heat othe side approximately one to two minutes.
Repeat with remaining ingredients.
Cut into wedges and serve with salsa and sour cream.
Source: Julie Garden-Robinson, Ph.D., L.R.D, North Dakota State University Extension Service
Guiltless pumpkin pie
2 large eggs
½ cup granulated sugar
1½ teaspoons pumpkin pie spice or ¾ tsp. each ground cinnamon and nutmeg
¼ teaspoon salt
1 15-ounce can pumpkin
1 5-ounce can fat-free evaporated milk.
Optional: Low-fat whipped topping and ground cinnamon
Directions: Preheat oven to 350 degrees F. Lightly grease or spray a 9-inch pie plate, set aside.
Place eggs in a large bowl, beat with a fork or whisk. Add sugar, pumpkin pie spice and salt. Stir until well mixed.
Stir in pumpkin and evaporated milk. Pour into prepared pie plate.
Bake for 40 to 45 minutes or until the center is set.
Remove from oven and cool on wire rack. Serve immediately or refrigerate until serving time. If desired, add a spoonful low-fat whipped topping to each serving and sprinkle with additional ground cinnamon.
Source: Iowa State University Extension Service
Honey Lime Fruit Toss
1 can (20 ounce) pineapple chunks
1 can (11- or 15-ounce) mandarin oranges, drained
1 large banana, sliced
1 kiwi, peeled, halved and sliced
1 cup quartered, fresh strawberries
¼ teaspoon grated lime peel
2 Tablespoons lime juice
1 Tablespoon honey
Directions: Drain pineapple, reserve ¼ cup juice. Combine pineapple chunks, mandarin oranges, banana, kiwi and strawberries in a bowl. Stir together reserved pineapple juice, lime peel, lime juice and honey. Pour over salad. Toss to coat. Refrigerate leftovers.
Source: Dole Health and Wellness Series
½ pound ground turkey, chicken or beef
1 cup cooked barley
½ cup chunky salsa
½ cup bell pepper, diced
½ teaspoon cumin or chili powder
¼ teaspoon oregano
¼ teaspoon garlic powder
1½ cups shredded cheddar cheese
Directions: Cook barley. Brown meat in large, non-stick skillet. Drain fat. Stir in barley, salsa, green bell pepper and spices. Stir in cheese. Spoon barley mixture into tortillas. Roll and serve.
Source: Montana State University Extension Service