Turkey Sausage and Black Bean Soup
Looking for a healthy soup to warm you up? Try our Turkey Sausage and Black Bean Soup! 
Ingredients
- 6 ounces smoked, cooked turkey sausage sliced
- 1 cup diced green, red or yellow bell peppers
- 1 (14.25 ounce) can fat free, reduced sodium chicken broth
- 1 (15 ounce) can no salt added black beans rinsed and drained
- 1/4 cup salsa or picante sauce
- chopped cilantro optional
Servings:
Units:
Instructions
- Coat a medium saucepan with cooking spray.
- Place over medium-high heat until hot.
- Add sausage and pepper
- Sauté 1-2 minutes until sausage begins to brown.
- Add broth; bring to a boil.
- Reduce heat to low.
- Add beans and salsa and simmer, covered, for 5 minutes.
- Top with cilantro if desired.
Recipe Notes
Calories 140, Calories from Fat 30, Total Fat 3g 5%, Saturated Fat 1g 5%, Trans Fat 0g, Cholesterol 20mg 7%, Sodium 540mg 23%, Total Carbohydrate 17g 6%, Dietary Fiber 5g 20%, Sugars 2g, Protein 11g, Vitamin A 4%, Vitamin C 45%, Calcium 6%, Iron 10%
Quesadillas with Mushrooms and Black Olives
This easy quesadilla with cheese, black olives, and mushrooms is such an easy fix for hungry kids or adults to satisfy those cravings, while still getting some veggies in!
Ingredients
- 4 (8 inch) corn or low fat flour tortillas
- 2/3 cup reduced fat cheddar cheese shredded
- 1/4 cup mushrooms chopped
- 1/4 cup (about 1 - 2.25 ounce can) black olives chopped
- 2 tablespoons chopped green onions
Servings: (1/2 of a quesadilla)
Units:
Instructions
- Coat a large nonstick skillet cooking spray.
- Place over medium high heat.
- Place 1 tortilla in skillet and top with half of 1/3 of a cup with cheese.
- Layer the olives, mushrooms and green onions on top of the cheese.
- Top with remaining cheese and tortilla.
- Cook 2 minutes on each side or until lightly browned.
- Remove and keep warm.
- Repeat with remaining ingredients. Cut each into wedges and serve.
Recipe Notes
Skillet Lasagna
Lasagna in less than 30 minutes and on your stove top!
Ingredients
- 1 lb extra lean ground beef chuck or round
- 2 green bell peppers chopped
- 1 1/2 tsp garlic cloves minced
- 1/4 onion chopped
- 2 (15 ounce) cans unsalted tomato sauce
- 1 cup water
- 1/4 cup Italian dressing reduced fat
- 1 10 ounce package oven ready wheat lasagna noodles broken into quarters
- 3/4 cup shredded, reduced fat mozzerella cheese
Servings:
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Instructions
- In a large sauce pan, brown meat and drain excess fat.
- Add peppers, onion, garlic, tomato sauce, water, and dressing and bring to a boil.
- Stir in noodles and cover.
- Cook on medium heat 10 to 15 minutes or until noodles are tender, stirring often.
- Remove from heat and sprinkle with cheese; cover and let stand 5 minutes or until cheese is melted.
Recipe Notes
Pretzel-Crusted Chicken
Pretzel Crusted Chicken is a tasty recipe that is easy to prepare and sure to impress. We’ll show you how to bring it all together smoothly, so you can enjoy the dinner as much as your family.
Ingredients
- 4 boneless, skinless chicken breast
- 2 tbsp honey mustard
- 2 tbsp olive oil
- 4.5 ounces crushed, unsalted pretzels about 3-1.5 ounce snack pack bags
Servings:
Units:
Instructions
- Slice chicken breasts into strips.
- Spread honey mustard on the surface of each chicken strip.
- Dip each chicken strip into the crushed pretzels.
- Place on a greased 9” x 13” baking dish.
- Bake, uncovered, at 350 degrees for 40-45 minutes or until a meat thermometer inserted in chicken ready 165 degrees.
Recipe Notes
