Enjoy some delicious recipes!

Program #805

Kimberly Baker

Vegetable Bean Soup

1 (16oz) can of ready-to-eat vegetable soup (or 1 can of condensed vegetable soup prepared as directed)
1 cup water
1 tablespoon dried onion or 1 teaspoon onion powder
1 small can of diced tomatoes (do not drain)
1 can pinto, black or northern beans, rinsed and drained
1 teaspoon dried basil
½ teaspoon garlic powder
¼ teaspoon pepper

Combine all ingredients in a medium saucepan. Cook on medium heat until onions are tender and soup is hot. Stir often while cooking.

Yield: 3 servings

Nutrition Facts: Calories 230, Total Fat 0.6g (1% DV), Sat. Fat 0.2g (1% DV), Cholest. 0.0mg (0% DV), Sodium 555.8mg (23% DV), Total Carb. 45.3g (15% DV), Fiber 9.7g (39% DV), Sugars 3.6g, Protein 12.8g, Vitamin A (12% DV), Vitamin C (15% DV), Calcium (11% DV), Iron (16% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Macaroni Salad

8 ounces whole wheat elbow macaroni, cooked and cooled
½ cup lite mayonnaise
½ cup fat free plain yogurt
2 tablespoons vinegar
1 tablespoon mustard
1 teaspoon sugar
½ teaspoon salt
¼ teaspoon ground black pepper
1 cup chopped celery
1 cup chopped green bell pepper
¼ cup chopped onion

In a large bowl, combine all ingredients until thoroughly combined. Cover and refrigerate until ready to serve.

Yield: about 6 servings

Nutrition Facts: Calories 112, Total Fat 4.4g (7% DV), Sat. Fat 0.1g (0% DV), Cholest. 4.2mg (1% DV), Sodium 424.5mg (18% DV), Total Carb. 15.9g (5% DV), Fiber 2.0g (8% DV), Sugars 3.1g, Protein 3.4g, Vitamin A (3% DV), Vitamin C (35%DV), Calcium (4% DV), Iron (3% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Applesauce Cranberry Bread

1 ¾ cup flour
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
½ cup sugar
½ cup finely grated carrots
½ cup applesauce
1 egg (or 2 egg whites or ¼ cup egg substitute)
2 tablespoons vegetable oil
1/3 cup dried cranberries

Lightly spray bottom of 8x4x2-inch loaf pan with vegetable cooking spray. In a large bowl, sift flour, baking powder, baking soda and salt. In a medium bowl, combine sugar, carrots, applesauce, egg and vegetable oil. Combine applesauce mixture with flour mixture until moistened; fold in cranberries. Pour batter into loaf pan; bake at 350°F for 45-50 minutes, or until toothpick inserted in center of loaf comes out clean. Allow bread to cool in pan for 10 minutes; remove and cool completely on rack. Wrap in aluminum foil and store overnight at room temperature before slicing.

Makes 16 servings

Nutrition Facts: Calories 106, Total Fat 2.2g (3% DV), Sat. Fat 0.2g (1% DV), Cholest. 13.2mg (4% DV), Sodium 86.3mg (4% DV), Total Carb. 20.1g (7% DV), Fiber 0.7g (3% DV), Sugars 8.9g, Protein 1.9g, Vitamin A (13% DV), Vitamin C (1% DV), Calcium (3% DV), Iron (4% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

John Adams, 2nd President of the USA

The preservation of liberty depends upon the intellectual and moral character of the people. As long as knowledge and virtue are diffused generally among the body of a nation, it is impossible they should be enslaved.
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