Chicken Quesadillas

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 15 minutes
Calories: 360 per 8 inch quesadilla

1 tbsp olive oil
1 red onion, minced
1 red bell pepper, chopped
1 1/2 tsp. chili powder
1 cup shredded chicken breast
1 cup canned black beans, rinsed (mash half of them, leave half whole)
1/2 cup fresh cilantro, minced
2 tbsp lime juice
4 8-inch whole wheat tortillas
1 cup shredded cheddar cheese

1. Heat oil, saute onion for 5 minutes and add bell pepper. Cook until softened. Stir in chili powder, chicken, beans, and lime juice, cook until heated through. Remove and place in bowl. Add cheese and cilantro.

2. Place tortilla in skillet, put filling on half, and fold over. You can make 2 quesadillas at a time. Cook on both sides until crispy. Enjoy with some salsa or low-fat sour cream!

Penne and Sausage Casserole

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 20 minutes
Bake Time: 15 minutes
Calories: In a 4 square inch piece, approx. 380

1 can diced tomatoes with basil
1 tsp olive oil
1 onion, minced
1 red bell pepper, minced
4 garlic cloves, minced
1 tsp. red pepper flakes
1 tube Jimmy Dean/Bob Evans Sausage (we use HOT)
8 oz whole wheat penne pasta
1 cup mozzarella, shredded

1. Preheat oven to 425 degrees F. Lightly spray 8 or 9 inch square baking dish, set aside.
2. Cook pasta according to directions, drain.
3. Heat olive oil in skillet, add onion and pepper and saute until soft. Add garlic and red pepper flakes.
4. Stir in sausage and break up into small pieces, cook until sausage is no longer pink.
5. Pulse tomatoes with their juice in a food processor and add to sausage mixture. Bring it all to a simmer for about 8 minutes.
6. Add pasta to the meat mixture, mix well. Spread half the mixture into the baking dish, then sprinkle half the cheese on top. Layer meat and cheese again, and bake for 15 minutes at 425F.

Tortellini Veggie Soup

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 20 minutes
Calories: In 1 1/2 cups, approx. 180 calories

This is the YUMMIEST soup I've ever had. I absolutely love it. My husband hates zucchini, spinach, and peas.. and that is the bulk of this soup, and he really likes it too!

1 tbsp olive oil
1 onion, minced
8 garlic cloves, minced
1/2 tsp dried thyme (or 2 tsp fresh)
6 cups chicken broth
3 bay leaves
10-12 oz. tortellini (we used fresh four cheese from Costco)
1 zucchini, seeded and chopped into cubes
1 pound spinach (we used a bag of baby spinach)
1 cup frozen peas
1 tbsp dried basil (or 2 tbsp fresh)
Parmesan cheese, freshed grated, to top off your bowl

1. Heat oil in large stock pot, add onion and saute until light brown. Add garlic and thyme and cook another minute.

2. Stir in broth and bay leaves, and bring to a boil. Add tortellini and zucchini and cook until pasta is done. Stir in the spinach and peas and cook another 4 minutes. Add basil.

3. Remove bay leaves. Pour into bowls and top with some parmesan cheese. Enjoy!

Sun-Dried Tomato Pasta Salad

Adapted from "The America's Test Kitchen Healthy Family Cookbook"


Prep Time: 20 Minutes
Calories: In 1 cup, 200 calories

1/3 cup oil-packed sun-dried tomatoes, rinsed and minced
3 tbsp minced red onion
3 tbsp red wine vinegar
10oz. whole wheat penne pasta
2 cups fresh spinach (or your favorite lettuce)
2 tbsp olive oil
2 tsp dijon mustard
2 garlic cloves, minced
1/2 tsp red pepper flakes
feta cheese (to top it off and make it beautiful and delicious!)

1. Add to large bowl: sun-dried tomatoes, red onion, spinach/lettuce.
2. Cook pasta according to directions on box. Drain, rinse with cold water and add to large bowl of veggies.
3. In small bowl, mix: red wine vinegar, olive oil, mustard, garlic and red pepper. Add to large bowl, toss to cover everything. Top with some feta, enjoy!

Chipotle Chicken Salad

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 15 minutes
Set Time: 10 minutes
Calories: in 3/4 cup, approx. 200

1/4 cup mayo
3 tbsp lime juice
3 tbsp minced canned chipotle chilis in adobo sauce
1 tsp olive oil
1 can chicken (or you can use breasts), shredded
2 green onions, chopped
1 red bell pepper, chopped
1/4 cup corn (frozen, canned or fresh)
3 tbsp fresh cilantro, minced
Salt and pepper to taste

Mix together mayo, lime juice, chilis and olive oil. Add remaining ingredients and mix well. Let set a few minutes for the flavors to blend- enjoy on bread or lettuce.

Chipotle Black Bean Salad

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 15 minutes
Calories: in 1/2 cup, approx. 150


1 tbsp olive oil
1 can corn (you can use fresh cut off the cob or frozen)
1 can black beans, rinsed
1 tomato, chopped
1/3 cup chopped fresh cilantro
1/3 cup chopped green onions
3 tablespoons lime juice (from limes or a bottle)
3 tsp minced canned chipotle chilis in adobo sauce
1/4 tsp honey
2 avocados, cut into medium size pieces

1. Saute the corn in the olive oil over medium heat until golden brown (about 8 minutes).
2. Mix in bowl: beans, tomato, cilantro. Add corn.
3. In another bowl: mix green onions, lime juice, chipotle peppers and honey. Pour over veggies in other bowl.
4. Gently fold in avocado, and sprinkle with salt and pepper if you want.

We ate this with a whole wheat tortilla and it was amazing! And SO healthy!