McKinley Grapevine

White Bean and Spinach Pizza
http://www.eatbetteramerica.com

Prep Time:10 min
Start to Finish:30 min
makes:8 servings
1/2 cup sun-dried tomato halves (not oil-packed)
1 can (15 oz) Progresso® cannellini (white kidney) beans or 1 can (15 or 16 oz) great northern beans, drained, rinsed
2 medium cloves garlic, finely chopped
1 package (10 oz) prebaked thin Italian pizza crust (12 inch)
1/4 teaspoon dried oregano leaves
1 cup firmly packed washed fresh spinach leaves (from 10-oz bag), thinly sliced or torn into small pieces
1/2 cup shredded reduced-fat Colby-Monterey Jack cheese blend or Cheddar cheese (2 oz)
1. Heat oven to 425°F. Pour enough boiling water over dried tomatoes to cover; let stand 10 minutes. Drain. Cut into thin strips; set aside.
2. In food processor, place beans and garlic. Cover; process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased cookie sheet.
3. Bake about 10 minutes or until cheese is melted.

Nutritional Information
1 Serving: Calories 190 (Calories from Fat 35); Total Fat 4g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 310mg; Total Carbohydrate 30g (Dietary Fiber 6g, Sugars 2g); Protein 10g Percent Daily Value*: Vitamin A 10%; Vitamin C 2%; Calcium 10%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Medium-Fat Meat Carbohydrate Choices: 2

Balsamic Green Bean Salad
– Taste of Home Magazine

2 pounds fresh green beans, trimmed and cut into 1-1/2 inch pieces
1/4 cup of olive oil
3 tbsp lemon juice
3 tbsp balsamic vinegar
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp ground mustard
1/8 tsp pepper
1 large red onion, chopped
4 cups cherry tomatoes, chopped
1 cup crumbled feta cheese

– Place beans in a Dutch oven and cover with water. Bring to a boil. Cover and cook for 8-10 min or until crisp-tender. Drain and immediately place beans in ice water. Drain and pat dry.
– In a small bowl, whisk oil, lemon juice, vinegar, salt, garlic powder, mustard and pepper. Drizzle over beans. Add the onion; toss to coat. Cover and refrigerate for 1 hour. Just before serving stir in tomatoes and cheese.

Nutrition Facts: 3/4 cup = 77 calories, 5g fat (1g saturated), 4mg cholesterol, 112mg sodium, 7g carbohydrates, 3g fiber, 3g protein.

Inside-Out Cabbage Rolls
-Taste of Home Magazine

1 pound lean ground beef
1 large onion, chopped
1 large green pepper, chopped
1 small head cabbage, chopped
1 can (10 ounces) diced tomatoes and green chiles
1 cup reduced sodium beef broth
1 can (8 ounces) pizza sauce
1 cup cooked brown rice
1/2 cup shredded reduced fat cheddar cheese

– In a Dutch oven, cook the beef, onion and green pepper over medium heat until meat is no longer pink; drain.
– Stir in the cabbage, tomatoes, broth and pizza sauce. Bring to a boil. Reduce heat; cover and simmer for 20-25 min or until cabbage is tender, stirring occasionaly.
– Stir in rice, heat through. Remove from the heat. Sprinkle with cheese; cover and let stand until cheese is melted.

Nutrition Facts: 1-1/3 cups equals 244 calories, 8g fat (4g saturated fat), 45mg cholesterol, 502mg sodium, 23 g carbohydrates, 5 g fiber, 21 g protein.

Vegetarian Shepherd’s Pie

Prep Time:10 min
Start to Finish:35 min
makes:6 servings
2 cans (15 oz each) Progresso® kidney beans, drained, rinsed
1 jar (16 oz) Muir Glen® organic salsa (any variety)
1 cup Green Giant® Valley Fresh Steamers™ Niblets® frozen corn
1 medium carrot, chopped (1/2 cup)
1 1/4 cups water
1/4 cup fat-free (skim) milk
2 tablespoons no-trans-fat margarine or butter
1/4 teaspoon salt
1 1/4 cups plain mashed potato mix (dry)
2 tablespoons grated Parmesan cheese
Chopped fresh chives or parsley, if desired
1. In 10-inch nonstick skillet, heat beans, salsa, corn and carrot to boiling. Reduce heat to low; cover and simmer about 15 minutes or until carrot is tender.
2. In 2-quart saucepan, heat water, milk, margarine and salt to boiling. Remove from heat. Stir in mashed potato mix just until moistened. Let stand about 30 seconds or until liquid is absorbed. Whip mashed potatoes with fork until fluffy.
3. Spoon mashed potatoes onto bean mixture around edge of skillet. Cover; simmer 5 minutes. Sprinkle with cheese and chives before serving.

1 Serving: Calories 290 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 520mg; Total Carbohydrate 46g (Dietary Fiber 10g, Sugars 6g); Protein 14g Percent Daily Value*: Vitamin A 45%; Vitamin C 10%; Calcium 10%; Iron 20% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 3

Trail Mix Chicken Salad

Prep Time:15 min
Start to Finish:15 min
makes:4 servings (1 cup each)
1/3 cup reduced-fat ranch dressing
2 teaspoons Dijon mustard
1 tablespoon fresh lemon juice
1/4 teaspoon dried tarragon leaves
1/4 teaspoon dried thyme leaves
3 cups cubed cooked chicken
1 medium stalk celery, sliced (1/2 cup)
2 medium green onions, chopped (2 tablespoons)
1/4 cup dried cherries
1/4 cup golden raisins
2 tablespoons sunflower nuts
1/4 teaspoon salt
1/8 teaspoon pepper
1. In medium bowl, mix dressing and mustard. Stir in lemon juice, tarragon and thyme.
2. Stir in remaining ingredients. Serve immediately, or refrigerate until chilled.

1 Serving: Calories 320 (Calories from Fat 120); Total Fat 14g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 95mg; Sodium 500mg; Total Carbohydrate 19g (Dietary Fiber 2g, Sugars 11g); Protein 31g Percent Daily Value*: Vitamin A 8%; Vitamin C 4%; Calcium 6%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 4 1/2 Lean Meat Carbohydrate Choices: 1

Turkey Clubhouse Salad

Prep Time:15 min
Start to Finish:15 min
makes:6 servings
Dressing
1/3 cup chopped fresh chives
1/3 cup fat-free mayonnaise
1/3 cup fat-free (skim) milk
1/4 teaspoon salt
1/8 teaspoon pepper
Salad
1 bag (10 oz) chopped romaine lettuce (about 9 cups)
1 1/2 cups cubed cooked turkey breast (about 1/2 lb)
2 medium tomatoes, cut into thin wedges
4 slices turkey bacon, crisply cooked, crumbled
1. In small bowl, mix all dressing ingredients. Set aside.
2. In large bowl, mix lettuce and turkey. Pour dressing over salad; toss gently to coat. Arrange salad on serving platter. Arrange tomatoes and bacon over top.

1 Serving: Calories 120 (Calories from Fat 35); Total Fat 3 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 45mg; Sodium 450mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 4g); Protein 16g Percent Daily Value*: Vitamin A 60%; Vitamin C 30%; Calcium 4%; Iron 8% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1/2