Recipes — 05 November 2010


By: Jodie Shield, RD

To help you survive those hectic week nights, we’ve come up with five healthy beat-the-clock menus that can all be prepared in 15 minutes or less from the time you walk in the door.  The recipes for each of the dinner entrees are included.  Keep in mind, some of the recipes can be made ahead of time and frozen.  Others use quick cooking methods and time-saving prepackaged foods.  There’s no need to follow the recipes exactly.  Use the vegetables, grains, meats, or seasonings you family enjoys – in other words, just wing it!

Tuesday’s Menu

  • Slow-cooker veggie chili
  • Cheese quesadillas (place 1/4 cup shredded, reduced-fat cheddar cheese between two whole-wheat flour tortillas; bake at 350-degrees F for ten minutes)
  • Mango sherbet

Time-saving tip: Assemble the chili in the morning.  It will slow-cook while you’re on the go and be ready to eat when you walk in the door.

Slow-Cooker Veggie Chili

(makes six servings)


1 small onion, chopped

1 green bell pepper, chopped

1 15-ounce can pinto beans, drained and rinsed

1 15-ounce can black beans, drained and rinsed

1 15-ounce can kidney beans, drained and rinsed

1 6-ounce can tomato paste

2 8-ounce cans Mexican-style diced tomatoes

2 to 3 cups tomato juice

1 teaspoon chili powder

1/2 teaspoon cumin


Add all of the ingredients in the order listed above to a one-quart-size slow-cooker or cork-pot.  Cook on a low setting for at least eight hours or on a high setting for four hours.

Variation: Add 1/2 pound of cooked lean ground beef or turkey.

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