Easy Macaroni and Cheese PREP 5 min COOK 20 min SERVINGS 4
2 cups uncooked small pasta shells or elbow macaroni (about 8 ounces)
1 cup milk
1 1/2 cups shredded Cheddar cheese (6 ounces) or 8 ounces process American cheese loaf, cut into cubes 1/2 teaspoon salt
1/2 teaspoon ground mustard
1/4 teaspoon pepper
1 tablespoon butter or margarine, if desired
1. Cook and drain pasta as directed on package.
2. Return pasta to saucepan; stir in remaining ingredients. Cook over low heat about 5 minutes, stirring occasionally, until cheese is melted and sauce is desired consistency.
1 SERVING Calories 455 (Calories from Fat 155) | Fat 17g (Saturated 10g) | Cholesterol 50mg | Sodium 590mg | Carbohydrate 54g (Dietary Fiber 2g) | Protein 21g %DAILY VALUE Vitamin A 12% | Vitamin C 0% | Calcium 30% | Iron 16% EXCHANGES 3 1/2 Starch, 1 1/2 High-Fat Meat, 1/2 Fat CARBOHYDRATE Changing the flavor of this mac and cheese is as easy as changing the type of cheese. Monterey Jack, Colby or a mixture of different kinds of cheese will all give this classic dish a twist.
Southwest Cheese ’n Pasta PREP 5 min COOK 17 min SERVINGS 6
1 1/2 cups milk
1 cup green salsa (salsa verde)
1 can (15 ounces) cream-style corn
1 can (11 ounces) whole kernel corn with red and green peppers, drained
3 cups uncooked cavatappi pasta or elbow macaroni (8 ounces)
8 ounces process American cheese loaf, cut into cubes
1. Mix all ingredients except cheese in 12-inch nonstick skillet. Heat to boiling, stirring occasionally; reduce heat. Cover and cook 10 to 14 minutes, stirring frequently, until pasta is tender.
2. Add cheese to pasta mixture; stir until cheese is melted.
1 SERVING Calories 420 (Calories from Fat 135) | Fat 15g (Saturated 8g) | Cholesterol 40mg | Sodium 960mg | Carbohydrate 54g (Dietary Fiber 5g) | Protein 18g %DAILY VALUE Vitamin A 18% | Vitamin C 16% | Calcium 30% | Iron 14% EXCHANGES 3 1/2 Starch, 1 High-Fat Meat, 1 Fat CARBOHYDRATE CHOICES 3 1/2 Southwest Ham ‘n Cheese Pasta Stir 2 cups of cubed fully cooked ham into the pasta in skillet; heat through. Round out this meal with coleslaw and crusty rolls and finish with slices of cool, refreshing watermelon. 2 tablespoons olive or vegetable oil 2 cloves garlic, finely chopped 1 large red onion, cut into thin wedges 1 cup uncooked quickcooking brown rice 1 cup vegetable or chicken broth 1/2 teaspoon saffron threads, crushed 1 bag (1 pound) frozen petite peas, baby whole carrots, snow peas and baby cob corn (or other combination) 1 can (14 1/2 ounces) stewed tomatoes, undrained
Vegetable Paella PREP 10 min COOK 15 min STAND 5 min SERVINGS 4
1. Heat oil in 12-inch nonstick skillet over medium-high heat. Cook garlic and onion in oil, stirring frequently, until onion is tender.
2. Stir in remaining ingredients. Heat to boiling; reduce heat to medium-low. Cover and cook 5 minutes, stirring occasionally; remove from heat. Let stand covered 5 minutes.
1 SERVING Calories 335 (Calories from Fat 80) | Fat 9g (Saturated 1g) | Cholesterol 0mg | Sodium 590mg | Carbohydrate 62g (Dietary Fiber 8g) | Protein 9g %DAILY VALUE Vitamin A 100% | Vitamin C 24% | Calcium 8% | Iron 14% EXCHANGES 3 1/2 Starch, 1 Vegetable, 1/2 Fat CARBOHYDRATE CHOICES 4 Vegetable Chicken Paella Remove half of the paella from the skillet; keep warm. Stir 1/2 cup of cubed cooked chicken or turkey into the remaining paella in skillet; heat through. Saffron gives paella its characteristic bright yellow color and distinct flavor, but it can be a bit pricey. If you like, the same amount of turmeric can be substituted for the saffron.
Red Beans and Rice PREP 10 min COOK 15 min STAND 10 min SERVINGS 4
2 tablespoons butter or margarine
1 medium green bell pepper, chopped (1 cup)
1 medium onion, chopped (1/2 cup)
1 cup uncooked regular long grain rice
2 cups water
1 teaspoon salt
1 can (15 to 16 ounces) red kidney beans, rinsed and drained
1/4 cup bacon flavor bits
1. Melt butter in 3-quart saucepan over medium heat. Cook bell pepper and onion in butter, stirring occasionally, until onion is tender.
2. Stir in remaining ingredients except bacon bits. Heat to boiling, stirring once or twice; reduce heat to low. Cover and simmer 14 minutes. (Do not lift cover or stir.) 3. Remove saucepan from heat. Stir bacon bits into rice mixture. Cover and let stand 5 to 10 minutes.
1 SERVING Calories 395 (Calories from Fat 70) | Fat 8g (Saturated 1g) | Cholesterol 0mg | Sodium 1000mg | Carbohydrate 74g (Dietary Fiber 9g) | Protein 16g %DAILY VALUE Vitamin A 10% | Vitamin C 48% | Calcium 6% | Iron 30% EXCHANGES 5 Starch CARBOHYDRATE Interested in turning up the heat? Add 1/4 teaspoon red pepper sauce to the mixture before covering it to simmer. 1 tablespoon butter or margarine 1 cup chopped onions 1 package (28 ounces) frozen chunky–style seasoned hash–brown potatoes 1/4 cup water 2 cups shredded Swiss or Gruyère cheese (8 ounces) Dash nutmeg, if desired
Swiss Potato and Cheese Skillet
PREP 10 min COOK 26 min SERVINGS 4 1. Melt butter in 12-inch nonstick skillet over medium heat. Cook onions in butter 2 to 3 minutes, stirring frequently, until tender. Stir potatoes and water into skillet. Cover and cook 15 to 20 minutes, stirring occasionally, until potatoes are tender. 2. Sprinkle potatoes with cheese; reduce heat to low. Cover and cook 2 to 3 minutes or until cheese is melted. Sprinkle with nutmeg. 1 SERVING Calories 500 (Calories from Fat 170) | Fat 19g (Saturated 11g) | Cholesterol 50mg | Sodium 960mg | Carbohydrate 61g (Dietary Fiber 6g) | Protein 21g %DAILY VALUE Vitamin A 14% | Vitamin C 18% | Calcium 58% | Iron 6% EXCHANGES 4 Starch, 2 High-Fat Meat, 2 Fat CARBOHYDRATE CHOICES 4 A fresh spinach salad with chopped hard-cooked eggs makes a tasty accompaniment to this skillet meal.
Niçoise Skillet Supper PREP 15 min COOK 27 min SERVINGS 4
2 tablespoons olive or vegetable oil
1/2 small red onion, coarsely chopped (1/2 cup)
4 or 5 small red potatoes, sliced (2 cups)
1 cup 1-inch pieces green beans (4 ounces)
1/2 teaspoon Italian seasoning
1/2 teaspoon garlic salt
2 roma (plum) tomatoes, thinly sliced
1 hard-cooked egg, chopped
1. Heat oil in 12-inch skillet over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Stir in potatoes; reduce heat to medium-low. Cover and cook 10 to 12 minutes, stirring occasionally, until potatoes are tender.
2. Stir green beans, Italian seasoning and garlic salt into potatoes. Cover and cook 6 to 8 minutes, stirring occasionally, until beans are tender and potatoes are light golden brown.
3. Stir in tomatoes. Cook 3 to 5 minutes, stirring occasionally and gently, just until hot. Sprinkle each serving with egg.
1 SERVING Calories 95 (Calories from Fat 70) | Fat 8g (Saturated 1g) | Cholesterol 55mg | Sodium 140mg | Carbohydrate 20g (Dietary Fiber 1g) | Protein 2g %DAILY VALUE Vitamin A 8% | Vitamin C 4% | Calcium 2% | Iron 2% EXCHANGES 1 Starch, 1 Vegetable, 1 1/2 Fat CARBOHYDRATE To hard-cook an egg, place in a saucepan and cover with cold water. Heat the water to boiling, then remove the pan from heat, cover and let stand 18 minutes. Immediately cool in cold water.
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