Simple Suppers ...and they're good for you too!
#1 Never Fail Chicken Stir-Fry
This is a good tasting Stir-Fry that is very versatile. I have made this in so many variations and it's always delicious, satisfying and healthy. This is a meal you can have ready in 30 minutes using the time saver ingredients. You can't go wrong with this dish.
Just Do This & Then Enjoy!
- In a small bowl, combine ¼ cup water, soy sauce, cornstarch, sugar, chicken bouillon and garlic powder. Set aside.
- In large non-stick skillet, pan or wok heat oil. Add chicken and cook until no longer pink. Add vegetables and remaining water to wok, pan or skillet. Steam until vegetables are tender.
- Add soy sauce mixture. Heat until liquid is slightly thickened.
- Serve over rice or pasta.
Here's What You'll Need...
- 1 ¼ cups Water
- ¼ cup Soy Sauce
- 2 tablespoons Corn Starch
- 2 teaspoons Sugar
- 2 teaspoons Chicken Bouillon, granules
- ¼ teaspoon Garlic Powder
- 2 teaspoons Vegetable Oil
- 16 ounces Chicken, bone & skin free, cut in strips
- 6 medium Green Onions, fresh
- 8 cups Broccoli, fresh
- 8 ounces Mushrooms, fresh, sliced
- 2 cups Rice or Pasta, cooked
Healthier & Time Saving Variations:
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Substitute Reduced Sodium Soy Sauce and Reduced Sodium Chicken Bouillon in place of regular.
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Replace fry method of cooking chicken with micro-cooking using no oil or use precooked canned chicken. This recipe could also be made with ground beef or turkey.
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Replace wok pan with large pan to steam vegetables in small amount of water.
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Replace fresh vegetables with any frozen (or canned) vegetables of your choosing.
Eater Participation Area!
Cook Time
Nutrition Information
| Nutrition Facts | |
|---|---|
| Serving size: 1 cup = ¾ cup Stir Fry, ¼ cup Rice or Noodle | |
| Calories | 204 |
| Calories from Fat | 27 |
| % Daily Value * | |
| Fat 3 g | 5% |
| Saturated fat 0 g | |
| Unsaturated fat 0 g | |
| Carbohydrates 20 g | 7% |
| Sugar 3 g | |
| Fiber 6 g | 24% |
| Protein 21 g | 42% |
| Cholesterol 48 mg | 16% |
| Sodium 357 mg | 15% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
#2 Tempting Taco Noodle Casserole
All the comforts of home with this scrumptious meal. It's got the cheesy, creamy, flavorful taste you've been craving! By using some lighter style ingredients, this recipe will fit right into your meal plan. Couple this with your favorite salad and you have a very delicious supper. This is another recipe that can be ready in 30 minutes. That's just what we need on a busy weeknight or anytime.
Just Do This & Then Enjoy!
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Preheat oven to 350°.
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Bring 8 quarts of water to a boil. Add macaroni. Bring water to a 2nd boil. Boil macaroni for 10-12 minutes. Drain.
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While noodles are cooking, brown the ground beef or turkey. Drain.
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Add cheese, soup, tomatoes & chilies, sour cream and taco seasoning to hot macaroni.
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Stir in meat.
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Pour into 12" x 8" casserole dish that has been sprayed with non-stick spray.
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Bake for 15 minutes or until bubbly.
Here's What You'll Need...
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1 lb. Ground Beef or Turkey, lean
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2 cups Elbow Macaroni, uncooked
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1 cup Velveeta Light Cheese, cubed
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1 can Cream of Mushroom Soup, reduced fat
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1 can Rotel Diced Tomatoes & Green Chilies, mild
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4 oz Sour Cream, reduced fat
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1 package Taco Seasoning, mild
Eater Participation Area!
How do you rate 'Tempting Taco Noodle Casserole'?
Cook Time
Prep time: 20 min
Cook time: 15 min
Ready in: 35 min
Yields: 8 Servings
Nutrition Information
Nutrition Facts
| |
|---|---|
Serving Size: 1 cup
| |
Calories
| 387
|
Calories from Fat
| 72
|
% Daily Value *
| |
Fat 8 g
| 12%
|
Saturated fat 3 g
| 15%
|
Unsaturated fat 0 g
| |
Carbohydrates 51 g
| 17%
|
Sugar 4 g
| |
Fiber 2 g
| 8%
|
Protein 23 g
| 46%
|
Cholesterol 48 mg
| 16%
|
Sodium 820 mg
| 34%
|
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The Values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated
#3 Pizza Perfect Casserole
Here is a meal you can pack full of your favorite items. The ingredient list is very adaptable, based on your own taste preferences. This is one version of what could be endless possibilities. This pizza dish is a perfect companion to many side dishes. This is a recipe your family will ask you to make again and again.
Just Do This & Then Enjoy!
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Preheat oven to 350°.
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Bring 8 quarts of water to a boil. Add rigatoni noodles. Bring water to a 2nd boil. Boil macaroni for 10-12 minutes. Drain.
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While noodles are cooking, brown the ground beef or turkey. Drain.
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Combine the cooked noodles and meat with all remaining ingredients, except ½ cup mozzarella cheese.
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Transfer to a 13" x 9" casserole dish that has been sprayed with non-stick spray.
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Sprinkle remaining cheese on top.
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Bake for 25 minutes or until bubbly and cheese is melted.
Here's What You'll Need...
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1 lb. Ground Beef or Turkey, lean
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2 cups Rigatoni Noodles, uncooked
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2 15 oz. jars Pizza Sauce
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2 cups Mozzarella Cheese, reduced fat
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1 pkg. Turkey Pepperoni
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1 medium Onion, chopped
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1 can Mushrooms, sliced
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1 can Black Olives, sliced
Eater Participation Area!
How do you rate 'Pizza Perfect Casserole'?
Cook Time
Prep time: 20 min
Cook time: 25 min
Ready in: 45 min
Yields: 8 Servings
Nutrition Information
Nutrition Facts
| |
|---|---|
Serving Size: 1 cup
| |
Calories
| 327
|
Calories from Fat
| 99
|
% Daily Value *
| |
Fat 11 g
| 17%
|
Saturated fat 5 g
| 25%
|
Unsaturated fat 0 g
| |
Carbohydrates 24 g
| 8%
|
Sugar 1 g
| |
Fiber 2 g
| 8%
|
Protein 30 g
| 60%
|
Cholesterol 74 mg
| 25%
|
Sodium 849 mg
| 35%
|
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The Values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated
