Primavera Pasta Salad

Ingredient List: 

8 ounces whole wheat Rotini
1 small red bell pepper, cut into strips
1 small green bell pepper, cut into strips
1 can black olives, pitted and drained
8 ounce jar marinated artichoke hearts, undrained
1 cup broccoli, cooked and drained
3 cloves garlic, minced
1 teaspoon oregano
1 teaspoon rosemary
1/4 to 1/3 cup balsamic vinegar
1/2 cup shredded Parmesan or Asiago cheese

Description: A pasta salad served cold.


Cook pasta according to directions on package; drain and rinse under cold water. Put pasta in a large mixing bowl. Mix in all remaining ingredients; toss well. Serve at room temperature or refrigerate for 2 to 3 hours and serve.

Servings: 6 Read more

Native American Tortillas in a Bag

Ingredient List: 

1 1/2 cups all-purpose flour*
1 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons shortening
1/2 cup hot water

Description: A popular wheat food that kids love to make and eat!!

Preheat oven to 400°F.

In a large self-locking plastic bag, combine flour, baking powder and salt. Close bag and shake to mix. Add shortening and work into flour until fine particles form. Add the hot water and knead the dough in the bag until it forms a ball.


Remove dough from bag and place on a lightly floured work surface; knead 15 strokes. Divide into six equal pieces; shape into balls. Cover; let rest 15 minutes.Read more

Mushrooms & Bulgur Side Dish

Ingredient List: 

1 1/2 cups dry bulgur
3 cups water
3 tablespoons butter
1/2 pound mushrooms, sliced
1 bunch green onions, chopped including 1/2-inch of tops
1 medium red bell pepper, chopped
2 tablespoons lemon juice
3 tablespoons dry white wine
¼ cup chopped fresh parsley, or 1/8 cup dried parsley leaves
1 tablespoon dried basil leaves
1 teaspoon salt
1/2 teaspoon pepper

In a medium pan, combine bulgur and water; cover and simmer, 5 minutes. Remove from heat; let stand, for 5 more minutes. Drain.

Melt butter in a large skillet over medium heat. Sauté mushrooms, onions and peppers until onions are clear and soft. Remove from heat. Add lemon juice, wine, parsley, basil, salt and pepper. Combine with bulgur and serve immediately

Servings: 8

Calories/Serving: 145Read more

Mushroom & Cashew Stuffing

Ingredient List: 

3/4 pound sliced white bread, cut into ½” cubes
1/4 cup butter
1 large red onion, chopped
1 large red pepper, chopped (about 2 cups)
1/2 pound button mushrooms, sliced
3 celery stalks, chopped
1 1/2 cups roasted, unsalted cashews, halves and pieces
2 tablespoons fresh thyme or 1 teaspoon dried
2 tablespoons fresh rosemary or 1 teaspoon dried
1/4 teaspoon ground nutmeg
3/4 cup canned chicken broth
2 eggs, beaten


Preheat oven to 400°F.

Place bread cubes on large shallow baking pan and bake until golden, stirring occasionally, about 20 minutes. Transfer to large mixing bowl. Turn oven down to 350°F.Read more

Multi-Grain Pilaf

Ingredient List: 

2 teaspoons vegetable oil
1/2 cup dry bulgur
1/4 cup dry white long-grain rice*
1/4 cup dry pearled barley
1 tablespoon dry chicken bouillon, reduced sodium
2 cups hot water
1/4 cup coarsely grated carrots
1/4 cup chopped green onions
1/4 cup frozen peas
1/2 cup sliced almonds, natural (optional)

Directions:Read more

Mexican Bulgur

Ingredient List: 

2 tablespoons butter
1 cup bulgur wheat, dry
1 medium onion, chopped
1 cup celery, thinly sliced
1/2 cup red bell pepper, diced
3/4 teaspoon ground cumin
1 teaspoon chili powder
2¼ cups low sodium, fat reduced beef broth or water
Salt and pepper to taste (Optional)
Fresh lime


Melt butter in skillet over medium heat. Add dry bulgur and chopped onion. Cook
until onion is limp and bulgur is golden. Stir in celery, diced pepper, cumin and chili
powder; cook for 2 minutes on medium heat. Stir in beef broth or water and bring to
a boil. Reduce heat; simmer for 20 minutes or until all liquid is absorbed. Salt and
pepper to taste (Optional). Serve with a wedge of fresh lime as a garnish and to
squeeze on each individual dish to bring out the flavors of the dish.Read more

Mediterranean Bulgur Salad

Ingredient List: 

3/4 cup bulgur wheat, dry
1 cup lentils, dry – rinsed and drained
2 tablespoons garlic flavored olive oil
1 cup sliced green onions
1 small red or yellow pepper, cleaned & cut into ½-inch squares
3 cups lightly packed spinach leaves, deveined & cut into thin strips
2 teaspoons dried dill weed
8 ounces plain, nonfat yogurt
1/2 cup sliced almonds, toasted**
Salt and pepper to taste

Directions: Read more

Dressing Cups

Ingredient List: 

1 cup margarine light
1/4 cup dried celery flakes (1/2 cup fresh celery, chopped fine)
1/4 cup dried onion flakes (1/2 cup fresh onion, chopped fine)
1 tablespoon dried parsley flakes (2 tablespoons fresh, chopped)
1/2 cup chopped red sweet pepper
8 cups dried bread cubes, ½-inch cubes
2 - 10.25 ounce cans of French onion soup
1 large egg, beaten slightly
1/2 teaspoon pepper
1 1/2 teaspoons poultry seasoning

Pre-heat oven to 350°F.

Melt butter in a medium saucepan over medium heat. Sauté celery, onion, parsley and red pepper until onion is clear. Pour into large mixing bowl. Add bread cubes, soup, egg and seasonings. Stir thoroughly

Measure dressing into greased muffin tins, using a ¼ cup measuring cup. Bake for 25 to 28 minutes or until dressing is firm. Loosen dressing with a spoon and remove from tins to serving bowl. Serve immediately; with or without gravy.

Servings: 10 (makes 20 dressing balls)

Calories/Serving: 500Read more

Couscous with Roasted Vegetables

Ingredient List: 

1 -10 ounce box couscous
1 red bell pepper, cut into ½ -inch wide strips
1 yellow bell pepper, cut into ½ -inch wide strips
1 small yellow squash cut into ¼ -inch thick diagonal slices
1 small zucchini squash, fresh, cut into ¼-inch thick diagonal slices
1 teaspoon salt
1/4 teaspoon black pepper
3/4 teaspoon minced garlic
3/4 teaspoon Italian seasoning
2 tablespoon olive oil
3 tablespoon balsamic vinegar
5 ounces feta cheese

Preheat oven to 425°F.

Prepare couscous according to package directions.

In a large bowl, combine peppers and squash. Mix together salt, pepper, garlic, seasoning, oil and balsamic vinegar; toss with vegetables. Spread vegetables evenly in sheet pan and roast for 10 to 12 minutes or until vegetables are crisp-tender. Reserve left over marinade.

Cool vegetables, toss with remaining marinade, couscous and cheese.

Servings: 6

Calories/Serving: 306Read more

Couscous and Corn Salad

Ingredient List: 
1 10-ounce box couscous
1/2 tablespoon vegetable oil (used to prepare couscous)
3/4 cup canned dark red kidney beans, rinsed, drained
3/4 cup chopped fresh or canned whole tomatoes, drained
3/4 cup salsa
1/3 cup whole kernel corn
1/4 cup chopped green bell pepper
1/2 teaspoon cumin

Prepare couscous according to package directions using ½ tablespoon vegetable oil in place of margarine. Cool. Transfer couscous to mixing bowl. Add remaining ingredients; mix well. Chill 1 to 2 hours.

Variation: Substitute roasted garlic and olive oil couscous for the plain couscous.

Servings: 6 (1-cup servings)

Calories/Serving: 235Read more

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