CHICKEN SOUP WITH MUSTARD GREENS AND TOMATOES Recipes for GOOD Health INGREDIENTS 4 cups fat-free, low-sodium chicken broth 1 small carrot, thinly sliced 4 large mustard green leaves, coarsely chopped (about 4 cups) 2 medium Italian plum tomatoes, diced 2 ounces diced lower-sodium, low-fat ham (about 1/4 cup) 2 medium green onions, thinly sliced 1 tablespoon imitation bacon bits 1/8 teaspoon salt 1/4 teaspoon crushed red pepper flakes

Nutrit

Servi ion Fact n s Serve g Size: 1 c up s Fou r

Calori es Total F at 61 Satura ted Fat 1.0 gra Polyun ms saturat 0 . 0 e g d Fat rams Monou nsatur 0.0 gra a t e d Fat Choles ms terol 0.5 gra Sodium ms 6 mg Carboh ydrates 297 m g Dietar y Fiber 7 gram Sugars s 3 gram s 3 gram s

*Recipe courtesy of the American Heart Association’s The Best of Healthy Soul Food Recipes.

COOKING INSTRUCTIONS 1 2 3 4 5 6

In a large saucepan, bring the broth and carrot to a simmer over medium-high heat. Reduce the heat and simmer, covered, for five minutes, or until the carrot is almost tender. Stir in the remaining ingredients. Increase the heat to medium-high and return to a simmer. Reduce the heat and simmer, covered, for ten minutes, or until the greens are tender and the flavors blend. Ladle into soup bowls.

You and yo will LOV ur family E the ta s of this EASY re te cipe.

BREAKFAST SCRAMBLE Recipes for GOOD Health INGREDIENTS 1 tablespoon olive oil 1/4 cup onion, finely chopped 1/4 cup red bell peppers, finely chopped 1/2 cup frozen hash brown potatoes 3 eggs, or 3/4 cup egg substitute

*Recipe courtesy of lowsodiumcooking.com.

Nutrit

Servi ion Fact n s Serve g Size: 1 c up s Two

Calori es Protein Carboh ydrates Total F at Satura ted Fat Polyun saturat ed Fat Monos aturate d Fat Choles terol Sodium Dietar y Fiber Potass ium

283 12 gra ms 14 gra ms 20 gra ms 5 gram s 2 gram s 10 gra ms 368 m g 136 m g 1.2 gra ms 335 m g

COOKING INSTRUCTIONS 1 2 3 4

Saute onion and pepper in oil in a large skillet over medium heat.

You and yo will LOV ur family E the ta s of this EASY re te cipe.

Add hash browns and allow to cook until potatoes are softened and beginning to brown, stirring occasionally. Break eggs into a bowl and whisk until well blended. Pour over vegetables and continue to cook until eggs are set, about 5 minutes, stirring occasionally.

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SPAGHETTI WITH TURKEY MEAT SAUCE Recipes for GOOD Health INGREDIENTS 1 pound ground turkey 1 28-ounce can tomatoes cut up 1 cup finely chopped sweet green pepper 1 cup finely chopped onion 2 cloves garlic, minced 1 teaspoon dried oregano, crushed 1 pound spaghetti

Nutrit

Servi ion Fact n s Serve g Size: 1 c up s Six

Calori es Total F at Satura ted Fat Choles terol Sodium Dietar y Fiber Carboh ydrates Protein

Nonstick spray coating

*Recipe courtesy of the NCI Down Home Healthy Cooking: Recipes and Tips for Healthy Cooking

330 5 gram s 1.3 gra ms 60 mg 280 m g 2.7 gra ms 42 gra ms 29 gra ms

COOKING INSTRUCTIONS 1 2 3 4 5 6 7 8 9

Spray a large skillet with nonstick spray coating. Preheat over high heat. Add turkey; cook, stirring occasionally, for five minutes. Drain fat. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano and black pepper. Bring to boiling; reduce heat. Simmer covered for fifteen minutes, stirring occasionally. Remove cover; simmer for fifteen minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor). Meanwhile, cook spaghetti according to package directions; drain well. Serve sauce over spaghetti with your favorite crusty, whole grain bread.

You and yo will LOV ur family E the ta s of this EASY re te cipe.

CHICKEN SALAD WITH GRAPES Recipes for GOOD Health INGREDIENTS 5 boneless, skinless chicken breasts (about 3-4 ounces in size) 1/4 cup light Italian dressing 3/4 cup sliced, red grapes 1/3 cup non-fat mayo 1/4 cup chopped green onions 1/4 teaspoon pepper

*Recipe courtesy of the Extreme Recipe Makeover Cookbook.

Nutrit

Servi ion Fact n s Serve g Size: 1 c up s Sev en C

alories Total F at Protein Carboh ydrates Satura ted Fat Choles terol Sodium Fiber

146 5 gram s 9 gram s 6 gram s 1 gram 53 mg 248 m g