Save time and money in the kitchen

Healthy Eating

 Made Easy

A Guide to Increasing Fruits and Vegetables 

and Ideas for Budget Friendly Meals
3

Section 1 ...................4

Shopping on a budget

Section 2...................6

Get your eight servings a day 

Section 3..................24

Make your vegetables taste better

Section 4..................30

Save money with your slow-cooker/crockpot

Section 5..................42

Additional resources 

Table of Contents
5

• Develop and organize your meals based on the 

week's schedule

Review the week ahead. Is Tuesday night wide open? Is 

Wednesday night booked? If this is the case, plan to cook 

on Tuesday, and have leftovers on Wednesday. Checking 

the week's schedule and coming up with a workable plan 

will make weeknights and weekends less hectic. 

• Plan ahead to cook what’s on sale

Check the newspaper, your local grocery store flyer, and/

or view the on-line version of your favorite grocery store’s 

weekly specials. Then, plan your meals based on what’s 

on sale (especially useful for pre-packaged meat and 

fresh produce). To find out what’s on sale at your local 

commissary, visit http://www.commissaries.com or http://

www.commissaryshopper.com. Click on the ON SALE NOW 

tab 

• Let your phone do the coupon clipping

Try any of the following phone apps during your next grocery 

trip:

» Ibotta 

» Checkout 51

• Spend less time in the grocery store

Always make a list before you go shopping and stick to 

it! Try to make a list that corresponds to the aisles of your 

grocery store. Checkout the following apps to customize 

your own grocery list:

» AnyList – Grocery Shopping List

» List Ease 

Tips for Planning Meals and Shopping on a Budget:

Section 1

SHOPPING ON A BUDGET 

4

Save time and money by writing out your 

grocery list before your shopping trip.

If you’re trying to save money, it can be difficult to decide whether 

or not to eat out, hit the drive-thru, eat at the post dining facility, or 

go grocery shopping and cook at home. The healthiest and most 

economical choices are to either: 1) Eat at the post dining facility, or 

2) Buy wholesome ingredients and cook your own meal(s) at home. 

However, when you are in line at the grocery store, and your grocery 

bill slowly begins to escalate, you may start to feel like shopping and 

preparing your own meals isn’t really worth it. 

Grocery shopping doesn’t have to break the bank! Use the tips 

and recipes found in this guide to help you eat healthy and save 

some cash! 
6

7

• Get the most out of what you already have on hand 

Check out the app, iFood, and use items you already have

in your kitchen.

• Double up your recipes and freeze for later

Make double portions of casseroles, stews, or soups. 

Refrigerate the extras and use later in the week or freeze 

them for use later in the month.

• Choose items that are located above and/or below

eye level

Products located at eye level cost more because companies 

pay premium slotting fees to put their products where you will 

notice them first. Therefore, search high and low for better 

prices.

• Shop on a full stomach and chew mint gum while 

shopping to help avoid “retail temptations”

Studies show that chewing peppermint gum helps to satisfy 

hunger and to block out enticing scents found in the grocery 

store like the smell of fresh baked goods.

• Compare unit prices

Unless you're a math whiz, it is difficult to compare prices and 

values for different sized packages 

and/or different brands. The unit 

price makes it easy (see to the right). 

You may find out that sometimes the 

bigger package isn't always the best 

bargain.

Check out the "Thinking Out of the Box" section of 

the Commissary Healthy Living Page at 

http://www.commissaries.com/healthy-living/

healthy-eats.cfm 

THINK OUTSIDE THE BOX

Tips for Planning Meals and Shopping on a Budget:
9

Consuming at least 8 servings of fruits and vegetables everyday is a 

great investment in your health. Fruits and vegetables add variety, 

texture, flavor, and color to your meals and snacks. Whole fruits 

and vegetables are low in calories, and high in nutrients and fiber. 

They are considered nature’s first convenience foods—very easy to 

pack and go!

Eating plenty of fruits and vegetables may help reduce the risk of 

certain diseases such as high blood pressure, heart disease, and 

certain cancers. 

In addition, eating a diet that is high in whole fruits and vegetables 

is a great way to help maintain bowel regularity and control your 

weight (they help you feel satisfied without weighing you down).

 

Section 2

GET YOUR EIGHT SERVINGS A DAY

8

Fruits

4 strawberries 1⁄8 melon 1 cup diced

 fresh fruit

1⁄2 cup berries 1⁄4 cup dried fruit 1 medium 

whole, fresh 

(size of a baseball)

1 small banana 1⁄2 cup 100% juice 16 grapes

1⁄2 cup canned fruit

WHAT COUNTS AS 1 SERVING?

Knowing how much a serving size is will make it easier to get 

your eight servings of fruits and vegetables. 
10 11

Vegetables

1⁄2 cup cooked 12 baby carrots 1 cup raw

1 small baked potato

(size of computer mouse)

2 cups leafy greens 

(salad greens) 1 medium pepper 

(whole, fresh)

1⁄2 cup 100% 

vegetable juice

Choose mostly fresh and/or frozen fruits 

and vegetables without added sugars or fat!

HOW TO GET YOUR 8!

DAILY TOTAL 

Breakfast Mid-morning Lunch Mid-Afternoon Dinner

+

+

=

=

=

=

=

=

1 small banana

1⁄2 cup cooked 

broccoli

12 baby carrots

1 medium apple

2 cups of leafy greens topped with 

1 cup raw vegetables

1⁄4 cup raisins

1 small baked 

potato

2

2

2

8

1

1
12 13

HOW TO KEEP THEM FRESH AND HELP THEM 

LAST LONGER 

Place plastic wrap tightly around 

the BANANNA'S stems to keep 

them from browning too quickly 

Store at room temperature until 

ripe, and then store in refrigerator to keep them from getting 

over-ripe.

Store TOMATOES at room 

temperature with the stemside down to reduce bruising

Simple tricks and tips can help keep your fresh fruits 

and vegetables lasting longer. 

Wash LETTUCE or greens. 

Pat dry, wrap in a paper 

towel, and store in a closed 

plastic bag in the refrigerator to keep crisp.

Do not wash until ready 

to eat. Line a shallow 

container with a few layers 

of paper towels. Arrange 

STRAWBERRIES in a 

single layer over the paper 

towels and cover. Store in 

the refrigerator.

Wrap each CUCUMBER in a 

paper-towel and place in an 

unsealed plastic bag in the 

refrigerator.

Choose BROCCOLI with tight, 

green florets (NOT YELLOW). 

Store unwashed in an open 

plastic bag in the refrigerator. 

Wash when ready to eat/cook.

Cut off CARROT tops and 

store them In a closed 

plastic bag in the refrigerator 

to keep them fresher, and 

retain more nutrients.

Make sure APPLES are NOT 

bruised. Keep in their original 

bag (with perforated holes) or 

make a few holes in the bag. 

Store in the refrigerator.
14

Place potatoes in a paper 

bag and keep them in 

a cool, dry place in your 

pantry or barracks room.

Freeze an Overly Ripe Banana

Knowing how to properly store fruits and vegetables 

will help keep them tasting fresh longer. 

Peel and freeze bananas that 

have overly ripened. Store them 

in a sealable plastic bag or airtight container. 

For banana bread: Thaw 

overnight in the 

refrigerator and 

use as directed.

For smoothie: 

Remove from 

freezer and add 

directly to your 

smoothie.

Prolong the Life of 

Your Potatoes:

15

Wilted Greens? 

Give Wilted Salad Greens a Cold Bath!

• Fill a large bowl or container 

with ice-water 

• Separate the lettuce leaves

• Place the leaves in the ice-water 

for 15 – 20 minutes (flip over 

the leaves half-way through the 

soaking cycle)

• Remove them from the ice-water 

and pat dry with a paper towel

• Chop off any wilted areas or any 

leaves that didn’t get restored

Fresh Herbs

Short-stemmed herbs

(Thyme, Chives, Rosemary)

Long-stemmed herbs

(Basil, Parsley, Cilantro)

• Wrap them loosely in plastic 

wrap

• Place in the warmest part 

of the refrigerator (the door 

work well)

• Do not rinse the herbs until 

just before using

• Trim off ~ 1⁄4 inch off the ends

• Place them loosely (stem side 

down) in ~ 1 inch of water

• Place on the counter at room 

temperature
16

Why buy frozen fruits and vegetables?

• Harvested at peak freshness so they are loaded with 

nutrients 

• Lower chance of spoilage (keep the bag closed tightly with a 

clip or twisty tie)

• They are pre-prepped and ready to add to your favorite 

recipes: 

» Add 1-2 handfuls of frozen veggies to your favorite 

canned soup and boil for 3-5 minutes

» Heat frozen veggies in the microwave according to 

package directions and use in place of fresh vegetables 

in cooking or serve as a side-dish

» After cooking your oatmeal, throw in a handful of 

thawed berries, stir, and enjoy! 

» Add thawed berries directly to pancake batter, cook, 

and enjoy!

» Blend into a delicious fruit and/or vegetable smoothie!

Place 1 cup frozen berries in a single layer on a

microwave-safe plate. Put them in the microwave

on DEFROST or 50% power.

» Raspberries or Blueberries: 30 seconds.

» Blackberries: 1 minute.

» Strawberries: 1-2 minutes.

Check the berries and add more time until they

are defrosted (they should look lightly frosted and

have retained their shape).

THAW FROZEN BERRIES IN MICROWAVE

Stock up on your favorite frozen vegetables when 

they are on sale! 
18 19

Not in the market to purchase a high quality 

blender just yet?

Follow these 7 tips to help your blender last longer and still produce a smooth and nutritious beverage! 

1) Cut whole fresh fruits (i.e., apples, pears, peaches, etc.) 

into smaller pieces – 1⁄2 to 1 inch – and discard seeds, core, 

stems, and/or pits. 

2) Tear over-sized pieces of leafy greens into smaller pieces (~ 

2 inches) when necessary. Spinach leaves are usually softer 

than Kale leaves. If using whole, large Kale leaves, be sure to 

cut out the hard stem before prepping.

3) Defrost your bigger frozen fruits (strawberries, mangoes, cherries) in the refrigerator the night before to make them easier 

to blend.

4) Always blend your leafy greens and liquid base FIRST, and 

then add the rest of your ingredients.* 

5) If you have a pulse button, hit the pulse button a few times to 

break up the ingredients and then gradually move your blender from a lower to higher speed.

6) Add a little more of whatever liquid (water, almond milk, etc.) 

you are using to your blender if the motor seems stuck. If your 

blender ingredients get stuck or the blades get jammed, turn 

off the machine and unplug it immediately. Call the manufacturer or refer to the manufacturer’s directions for the best 

guidance. 

7) Like it really cold? Pour your smoothie directly over ice rather 

than using your blender to crush the ice. 

*If the above steps are still too hard on your low wattage blender (300 watts), 

blend your liquid and fruit first (pulse the ingredients first, and then go from low 

to high speed). After your fruit is sufficiently blended, add your greens in small 

batches

19

USING SMOOTHIES TO GET YOUR 8

Blenders

Blenders come in a variety of watts, prices, and warranty periods 

(see below):

300 watts 700 watts 1100-1560 watts

($30 - $50) ($80 - $160 ($350.00-$700.00)

≈1 year full warranty ≈1 year full warranty ≈ 5 – 7 year full 

warranty

Upgrading to a powerful (1100-1560 watts), high quality blender 

will yield the smoothest and creamiest results. Higher quality 

blenders require very little prep-time, and are an investment 

thanks to the steeper price tag.

 If you are in the market for a new blender, choose a blender that: 

1) fits your budget, 2) fits your lifestyle, and 3) is appropriately 

sized for the number of people you plan to serve. 

Do some research and always follow the manufacturer’s directions for use and care. 
20 21

Build the Perfect Smoothie

Step 1

Blend leafy greens and liquid base together

Step 2

Add fruits and blend again

Makes 32 oz. (4 cups). Freeze or refrigerate leftovers. Cut recipe 

in 1⁄2 if desired.

2 CUPS LEAFY GREENS

• Spinach

• Kale

• Romaine

• Swiss 

Chard

• Collards

2 CUPS LIQUID BASE

• Water

• Coconut 

Water

• Low-fat Milk

• Coconut 

Milk

• Almond 

Milk

• Diluted 

100%

juice*

3 CUPS FRUIT

(MIX AND/OR MATCH IF DESIRED 

AND USE FROZEN OR FRESH)

• Banana

• Mango

• Berries

• Orange

• Avocado

• Peach

• Pear

• Apple

• Grapes

• Pineapple

* Diluted 100% juice (equal parts water + equal parts juice)

Store your left-over smoothie in a glass container 

with an airtight lid. The 24 – 32 oz. glass mason 

jars work very well. 

For the Refrigerator: Fill the container to the very top to prevent 

nutrient loss. If you don’t have enough leftovers to fill the jar, 

use plastic wrap and push it down until you make contact with 

the top of the smoothie. Store in the refrigerator for up to 24 

hours.

For the Freezer: Leave about an inch of room at the top. Store 

in the freezer for up to 3 months. Allow a frozen smoothie to 

thaw in the refrigerator for at least 24 hours. 

STORE IT RIGHT!

Is that the right color? 

Some smoothies are darker in color – almost brown-like. The color 

of a smoothie depends on the combination of fruits and vegetables 

used. The cranberry kale and strawberry fields smoothie on the 

following page comes out a brownish color. A smoothie with blue 

berries as an ingredient will turn a purple color. Be creative with your 

fruits and vegetables. See what different colors you can create. 
22 23

PIÑA COLADA GREEN SMOOTHIE*

Ingredients:

2 cups of fresh spinach (pre-packaged)

1 cup coconut milk

1 cup water

3 cups pineapple (fresh or frozen)

2 Tbsp. coconut flakes (optional)

Directions:

Blend spinach, coconut milk, water until smooth. Turn off the blender and then add the pineapple. Blend again until smooth. Garnish 

with coconut flakes (optional).

MUST HAVE MANGO SMOOTHIE

Ingredients:

2 cups of fresh spinach (pre-packaged)

 cup water 

1 cup 100% orange juice

2 cups of mango chunks (fresh or frozen)

1 banana (peeled)

Directions:

Blend spinach, water, and 100% orange 

juice until smooth. Turn off the blender, 

and then add the mango and the banana. 

Blend again until smooth.

STRAWBERRY FIELDS SMOOTHIE

Ingredients:

2 cups of fresh spinach (pre-packaged)

1 cup soy milk

1 cup water

1 cup strawberries (fresh or frozen)

2 bananas (peeled)

Directions:

Blend spinach, soy milk, and water until smooth. Turn off the blender and then add the strawberries and bananas. Blend again until 

smooth.

CRANBERRY KALE COOLER*

Ingredients:

2 cups of fresh kale (pre-packaged)

1 1⁄2 cups 100% cranberry juice (unsweetened)

1⁄2 cup water

2 oranges (peeled and separated into wedges)

2 bananas (peeled)

1⁄2 lime (for squeezing juice)

Directions:

Blend the kale, cranberry juice, and water until smooth. Turn off 

the blender, and then add the oranges, bananas, and the lime juice 

(squeeze the lime directly over the above ingredients). Blend again 

until smooth. 

* Recipe courtesy of http://simplegreensmoothies.com

Banana and mango mask green flavors and 

add creaminess. 
24

Section 3

MAKE YOUR VEGGIES TASTE BETTER

Don’t like vegetables? It can be pretty hard to, “eat your vegetables”, if they just don’t taste good to you. Follow these tips and 

tricks to get the best flavor out of your veggies! 

• Cook vegetables just until tender crisp. When overcooked, 

their texture suffers and they can lose a lot of their fresh 

flavor. 

• Add a little healthy fat. Sauté your veggies in a teaspoon 

of olive oil or drizzle some sesame or walnut oil over your 

steamed veggies. Add a sprinkle of nuts or seeds to add 

more crunch and flavor to your salad. 

• Try them roasted. The dry heat of the oven caramelizes 

the natural sugars in the vegetables which enhances their 

flavor. 

• Take them from drab to fab with the right seasoning! Add 

fresh or dried herbs, spices, garlic, onion, lemon, spray 

butter, or vinegar. Or, take them for a dip (try dipping fresh 

veggies in low-fat dressing or hummus).

• Dress them up with a store-bought sauce or make your 

own (see next page): Try any one of the following storebought sauces: 

• Satay (Asian) 

• Ponzu (Asian) 

• Teriyaki (Japanese)

• Hoisin (Chinese)

• Tom Tom

• Tabasco

• BBQ 

• Asian Style BBQ 

• Chili Paste

• Sriracha (Asian)

• Soy or Tamari (Asian)

Lemon-Garlic Mustard Sauce

• 1 Tbsp. lemon juice

• 1 tsp. Dijon mustard

• 1 Tbsp. olive oil

• 1 clove garlic (minced) or use jar variety

• 1⁄2 tsp. sugar 

• Dash of salt and pepper to taste

Mix together. Great on steamed green beans

Lemon Dill Sauce

• 1 Tbsp. lime juice

• 1 Tbsp. brown sugar 

• 1⁄2 tsp. dried dill weed

• Dash of salt and pepper to taste

Mix together. Great for steamed carrots or asparagus.

Spicy Hoisin Sauce

• 2 Tbsp. Hoisin sauce

• 1 Tbsp. soy sauce

• 1 Tbsp. rice wine (Mirin)

• 2 tsp. sugar

• 1 garlic clover, minced or use jar variety

• 1⁄2 tsp. chili paste 

Mix together. Great on cooked broccoli or snow-peas.

Try Making Your 

Own Sauce

25
27

Store pre-cut and sliced raw veggies in sealable 

plastic bags or plastic/glass containers and keep 

them at eye-level in your refrigerator for quick and 

convenient snacking. 

KEEP YOUR VEGETABLES WITHIN REACH

26

Eat your vegetables raw

• Try dipping them in: » Hummus » Low-fat veggie dip » Lite/Low-fat dressing » Nut butter • Sprinkle with fresh herbs and a drizzle of olive oil • Make your own veggie dip with Greek yogurt: » 2 cups fat-free Greek yogurt » 1 envelope ranch dip mix » 1⁄2 cup skim milk

Mix all ingredients together in a storage container.

Cover and refrigerate. Cut recipe in half if desired.

Organic vs Non-organic Produce. Spend or Save?

While organic foods are pesticide-free and all natural, they are usu-

ally more expensive. Instead of busting your budget when purchas-

ing organic produce, choose organic fresh fruits and vegetables 

that you eat the most often. For instance, if you eat apples by the 

bushel, then purchase organically grown to help reduce your intake 

of unwanted pesticides. To save money on organic produce: • Purchase organic produce that is in-season and on-sale. • Check the frozen and canned section for organic fruits 

and veggies

• Use the handy chart below from the United States 

Department of Agriculture to help you decide:

"DIRTY” DOZEN:*

MAY be Worth It to Buy 

Organic

“CLEAN” FIFTEEN:**

NOT NECESSARY to Buy 

Organic

• Celery • Peaches • Strawberries • Apples • Domestic blueberries • Nectarines • Sweet bell peppers • Spinach, kale, collard 

greens

• Cherries • Potatoes • Imported grapes • Lettuce

• Onions • Avocados • Sweet corn • Pineapples • Mango • Sweet peas • Asparagus • Kiwi fruit • Cabbage • Eggplant • Cantaloupe • Watermelon • Grapefruit • Sweet potatoes • Sweet onions

* More likely to contain 

 pesticide residue even after 

 washing.

** Less likely to contain 

 pesticide residue 
28 29

Roast your vegetable

Wash and prep your favorite vegetables:

• If using fresh broccoli or cauliflower, cut them into florets.

• If using Brussels sprouts, remove the outermost layer of 

each sprout, and then cut each sprout in half.

Pre-heat oven to 425°F.

Season them: While the oven is heating, toss the vegetables with a 

drizzle of olive oil and sprinkle lightly with salt, pepper, and/or other 

herbs/spices of your choice. Spread them out in a single layer on 

a lightly oiled baking sheet. You can also line the baking sheet with 

aluminum foil and then spray it with cooking spray for easier cleanup.

Roast: Roast for approximately 30 minutes, turning once halfway 

through, until they’re browned and tender. Try this method with 

other vegetables like roasted beets, asparagus, or green beans.

The dry heat of the oven caramelizes the 

natural sugars in the vegetables which 

enhances their flavor. 

Steam your favorite fresh vegetable

All vegetables will have different steaming times depending on 

their size and thickness. 

Below you will find some of the more commonly steamed vegetables and their cooking times for both stove-top and microwave: 

Vegetable Stove-top Microwave

Asparagus

4 minutes for thin 

spears 4 – 6 minutes

5-6 minutes for thick 

spears

Broccoli Florets 5 minutes 3 – 5 minutes

Brussels Sprouts 10 minutes 7 minutes

Carrots (baby) 6 – 8 minutes 5 minutes

Cauliflower 6 minutes 3 – 4 minutes

Peas 3 minutes 1 – 2 minutes

Zucchini 6 – 7 minutes 6 – 8 minutes

Stove-top Method

1. Use a medium-large sized pot and a vegetable steamer 

basket or metal colander that fits inside the pot. 

2. Fill the pot with enough water to reach the bottom of the 

colander or steamer basket. 

3. Once the water comes to a boil, add your vegetables to the 

colander or steamer basket. 

4. Place a loose fitting lid to cover and cook. Position the lid so 

that one side hangs over the colander (just enough to let the 

steam escape). 

Microwave Method

1. Place vegetables in a microwave-safe bowl.

2. Add just a little cold water. 

3. Cover with a lid or use microwave-safe plastic wrap (leaving 

one corner of the wrap open to vent) and cook on HIGH as 

directed above.
30 31

Slow-cookers can help you turn nearly any combination of 

ingredients into a delicious, comforting, and low-cost dish with 

plenty of leftovers. Follow the below tips and the recipes found 

on pgs. 25-33, so you can come home to a healthy and budgetfriendly meal. 

1. Purchase cheaper cuts of meat. The slightly tougher, and 

therefore, cheaper cuts forms of meat are perfect for the 

slow-cooker. The long hours and low temperature of the 

slow-cooker will soften even the toughest of meats. 

2. Cook meals in bulk. Keep an eye out for ingredients that are 

on sale and double up on soup, stew, and casserole recipes. 

Put the extras in plastic/glass sealable containers or storage 

bags, and store them in the freezer or fridge. You’ll have heatn-eat meals at your fingertips!

3. Break out the beans. Vegetarian protein sources (like beans) 

tend to be cheaper and more environmentally friendly than 

meat or fish. You can use canned or dried beans. Dried beans 

tend to be less expensive than canned beans and are often 

lower in sodium. When using dried beans, soak them overnight 

in water and drain them in the morning before using.

Section 4

SAVE MONEY WITH YOUR SLOW-COOKER/CROCKPOT

Tips to save time when prepping meals 

for your slow cooker

• Pre-prep your ingredients the night before. Refrigerate them 

in a covered bowl. Wake up, pour them into the slow cooker, 

turn it on, and get on with your day.

• Need to chop an onion? Try using a mini-food chopper, a bag 

of pre-prepped fresh/frozen onions, or check out the fast, 

convenient method for chopping onions at:

https://www.youtube.com/watch?v=aDjNl5gs4nM

• Use frozen vegetables in place of fresh veggies. 

• Look for a crock-pot with a non-stick surface, or consider 

purchasing disposable crock-pot liners for faster clean-up.

• Consider a slow-cooker with a removable, stove-top safe 

insert for browning meat. This feature allows you to brown/

sear meat or sauté ingredients directly on the stove-top before 

placing the pot back in the slow-cooker to finish cooking. 

(Reduces the amount of pans required to pre-prep ingredients 

for recipes that call for browning/searing meat ahead of time.) 

Only have canned vegetables? Using low sodium canned 

vegetables is a great time saver for your slow cooked meal. 

Canned vegetables only need to be heated. Put your canned 

vegetables in during the final 45 minutes of your cooking time 

so they retain their shape and texture.

*Please Note: The above recommendation does not apply to canned beans like 

pinto beans, black beans, garbanzo beans, etc. You can put these in at the start 

of the cooking time and their texture will not be diminished.

ONLY HAVE CANNED VEGETABLES?
32 33

5 WAYS TO USE LEFTOVER CHICKEN

• Chicken Quesadilla: Soften chopped onion and bell pepper 

on the stove until tender. Top a tortilla with chopped 

leftover chicken and a small handful of cheese. Fold in half 

and toast on a griddle or large skillet until cheese melts.

• Chicken Soup/Chili: Use leftover chicken to make soup or 

chili. Check out the following recipes:

» White Chicken Chili Recipe: http://www.bushbeans.

com/en_US/recipe/easy-white-chicken-chili

» Chicken and Vegetable Soup: https://recipes.

sparkpeople.com/recipe-detail.asp?recipe=1216997

• Chicken Thai Pasta with Peanut Sauce: Combine peanut 

butter, soy sauce, sugar, chopped garlic and a dash of hot 

sauce in a saucepan with enough coconut milk or water to 

thin. Warm over the stove, then toss with cooked pasta, 

chopped leftover chicken, chopped roasted peanuts, and 

fresh cilantro.

• Barbecue chicken sandwich: Combine shredded or 

chopped leftover chicken with barbecue sauce. Serve, 

topped with coleslaw on a toasted bun. 

• Chicken Macaroni Salad: Toss cooked macaroni with 

chopped leftover chicken, celery, red onion; toss with a 

dressing made of light mayonnaise, a tsp of mustard, and a 

touch of lemon juice. 

For more recipes and ideas on ways to use leftover chicken, 

check out: http://www.moneycrashers.com/leftover-rotisserie-chicken-recipes/

FAST AND EASY RECIPES

leftovers leftovers

Great ways to use 

the leftovers. 

Great ways to use 

the leftovers. 

WHOLE-ROASTED (ROTISSERIE STYLE CHICKEN)

Ingredients:

1 whole roasting chicken (4-5 lbs.) 

1-2 tsp. salt

1 tsp. paprika

1 tsp. onion powder

1⁄2 tsp. dried thyme

1 tsp. Italian seasoning

1⁄2 tsp. cayenne pepper (optional)

1⁄2 tsp. black pepper (optional) 

4 whole garlic cloves 

1 yellow onion, peeled and quartered 

Non-stick cooking spray

Directions: 

Spray a 5 – 6 quart slow-cooker with nonstick cooking spray. Combine all dry ingredients (the cayenne pepper and black pepper are 

optional). Rub the dry ingredients all over the chicken (inside and 

out), and place in crockpot – breast side down. 

Place the onion and garlic inside the chicken cavity. Cover with lid. 

Cook 4-5 hours on HIGH heat setting or cook 8 hours on LOW heat 

setting. Makes 4-6 servings.

Serve with: Cooked rice and a cooked vegetable of your choice. 

Store and Save for Later: Remove the meat from the bone and 

place leftovers into sealable plastic bag(s) or container(s), and 

refrigerate for up to 3 days OR freeze for up to 3 months. 
34 35

SUPER EASY ITALIAN CHICKEN

Ingredients:

 4 frozen chicken-breast halves

 1 pkg. dry Italian dressing mix

1 cup warm water or chicken stock

Directions: 

Place chicken in slow-cooker. Sprinkle 

with dressing mix. Pour water over chicken. 

Cover with lid. Cook on LOW heat setting for 8 – 10 hours. 

Makes 4 servings.

Serve with/on top of: Whole grain pasta (cooked) or salad greens.

SLOW-COOKER SHREDDED CHICKEN

Ingredients:

6 lbs. boneless, skinless chicken breasts (thawed or frozen)

2 tsp. salt

2 tsp. black pepper

2 tsp. garlic powder

1⁄2 cup water or chicken broth*

Directions:

Place chicken breasts in slow cooker, and sprinkle with seasonings 

and add water. Cover with lid. Cook on LOW heat setting for 8 hours, 

or until the chicken shreds easily with a fork. Makes 6-10 servings.

If making a smaller batch, keep an eye on your slow cooker as the 

chicken will likely need less cooking time. 

Remove the chicken with tongs, and shred using two forks. 

Serve with: Cooked rice and a vegetable of your choice.

Store and Save for Later: Freeze leftovers for up to 3 months or refrigerate leftovers for up to 3 days in sealable plastic bag(s) or glass/

plastic container(s). 

* If using frozen chicken breasts, add 1⁄4 cup of water. 

FAST AND EASY RECIPES

leftovers leftovers

Look on page 24 

for ways to use 

the leftovers. 

Look on page 24 

for ways to use 

the leftovers. 

BEEF VEGETABLE CHILI:

Ingredients:

1 1⁄2 lbs. beef round (boneless) steak 

1 large onion, coarsely chopped (1 cup) 

1 bag (12 oz.) frozen mixed vegetables, thawed 

2 cans (14.5 ounces each) diced tomatoes with green chilies, 

undrained 

2 can (15 oz.) black beans, rinsed and drained 

1 can (15 oz.) dark red kidney beans, rinsed and drained 

1 envelope (1.25 ounces) chili seasoning mix 

2 cups water

 1⁄2 cup shredded Cheddar cheese 

2 tablespoons chopped fresh cilantro

Directions: 

Spray 12-inch nonstick skillet with cooking spray. Cut beef into 1⁄2 

-inch cubes. Cook beef and onion in skillet over medium-high heat 

for 7 to 9 minutes, stirring occasionally, until beef is brown; drain.

Mix beef mixture and remaining ingredients except cheese and 

cilantro into the slow cooker. 

Cover with lid. Cook on LOW heat setting for 7 to 9 hours. Makes 6 

servings.

Serve with: Fresh orange slices and a whole grain dinner 

roll or cornbread. Top individual servings with cheese and cilantro.
36 37

SLOW COOKER CHICKEN TORTILLA SOUP

Ingredients:

2 boneless skinless chicken breasts (about 1 pound)

4 cups good-quality chicken stock

2 (14-ounce) cans black beans, rinsed and drained

1 (14-ounce) can fire-roasted diced tomatoes, with juice

1 (15-ounce) can whole-kernel corn, drained

1 (4-ounce) can diced green chiles

4 cloves garlic, minced or 2 tsp chopped garlic (jar variety)

2 tsp. chili powder

1 white onion, peeled and diced

2 tsp. ground cumin

1 tsp. salt, or more/less to taste

Fresh lime wedges

Optional garnishes: Chopped fresh cilantro, diced avocado, diced 

red onion, shredded cheese, sour cream, tortilla strips/tortilla 

chips (crumbled)

Directions:

Add all of the ingredients to the slow cooker except for the chicken, and stir to combine.

Place chicken in slow cooker. Cover 

with lid. Cook on HIGH heat 

setting for 3-4 hours, or LOW

heat setting for 6-8 hours. 

Use two forks to carefully 

shred the chicken (watch, 

so you don’t scrape the 

crock-pot). 

Serve: Warm; with a 

squeeze of fresh lime 

juice. Top with optional 

garnishes if desired. Or, 

refrigerate in a sealed container for up to 3 days; or, 

freeze in a sealed container 

for up to 3 months.

MEAT FREE MEAT FREE

SLOW COOKER BLACK BEAN SOUP

Ingredients:

1 large white or yellow onion, chopped

2 red bell peppers, cored and chopped

2 carrots, chopped

5 cloves garlic, minced or 2 1⁄2 tsp. chopped garlic (jar variety)

1-2 jalapeño peppers, seeded and diced

4 cups vegetable stock

4 (15-ounce) cans black beans, rinsed and drained

1 bay leaf

2 tsp. ground cumin

2 tsp. chili powder

2 tsp. kosher salt

1⁄2 tsp. cayenne

Optional garnishes: Chopped fresh cilantro, crumbled corn tortilla 

chips, diced avocados, low-fat sour cream and/or shredded cheese 

(dairy-free, if making this soup vegan)

Directions: 

Add all ingredients to a slow cooker, and stir to combine. Cover with 

lid. Cook on HIGH heat setting for 3 – 4 hours OR on LOW heat 

setting 6-8 hours. Makes 8 – 10 servings.

Serve: Warm; garnished with your desired topping(s). Or, refrigerate 

in a sealed container for up to 3 days; or, freeze in a sealed container for up to 3 months. 
38

BRISKET WITH MUSTARD BBQ SAUCE

Ingredients:

1 large onion, chopped (1 cup)

1 medium green bell pepper, chopped (1 cup)

1 medium stalk celery, thinly sliced (1⁄2 cup)

1 cup barbecue (bottled) sauce 

1 Tbsp. packed brown sugar

1 tsp. ground mustard

Fresh beef brisket - 3 lbs. (not corned beef)

Cooking spray

Directions: 

Spray a 5 – 6 quart slow-cooker with cooking spray. Mix all 

ingredients (except for the beef) and pour mixture into the slowcooker. Add beef (if necessary, cut beef in half to fit in cooker). 

Spoon sauce mixture over and around beef.

Cover with lid. Cook on LOW heat setting for 10 – 12 hours. Makes 

8 Servings. 

Serve with: Cooked egg noodles (cook according to package 

directions) and steamed broccoli. 

• Use a pot that is bigger than you think you need. 

The noodles need room to move around while they 

are cooking. 

• Bring the water to a full rolling boil. Drop in the noodles and 

stir. Make sure the water stays at a full boil. Stir every few 

minutes throughout the cooking process.

• Once it is done, drain pasta into a colander immediately to 

stop the cooking process. If left in the water too long, the 

noodles will become mushy.

WANT PERFECTLY COOKED NOODLES?

PORK BARBECUE

Ingredients:

2-3 lb. pork roast 

2 onions, chopped 

12 oz. bottle barbecue sauce 

1⁄4 cup honey

1 package of cabbage slaw or broccoli slaw

6-8 slider buns 

Directions: 

Place pork roast in the slow cooker. Add onions, barbecue sauce, 

and honey. 

Cover with lid. Cook on LOW heat setting for 6 – 8 hours. 

Makes 6-8 servings.

Serve on roll.

Serve with: Pre-packaged, ready-made cabbage slaw and freshly 

sliced apples

39
41

40

EASY SWEET AND SOUR PORK CHOPS 

Ingredients:

16 oz. bag frozen Oriental vegetables (partially thawed*)

6 pork chops

12 oz. bottle sweet and sour sauce

1⁄2 cup water

1 cup frozen pea pods

Directions: 

Place partially thawed Oriental vegetables in slow cooker. Arrange 

chops on top. 

Combine sauce and water and pour over chops. Hold off on adding 

the pea pods until almost finished cooking (see directions below).

Cover with lid. Cook on LOW heat setting for 7 – 8 hours. When 

finished cooking on low heat setting (7-8 hours), turn to HIGH heat 

setting and add pea pods. Cover, and cook an additional 5 minutes 

on HIGH heat setting. Makes 6 – 8 servings. 

Serve over: Cooked brown rice or quinoa and add a green salad 

and/or canned pineapple (packed in its own juice). 

 

* Partially thaw vegetables in the microwave for a few minutes until they 

just start to soften. 

SLOW COOKER VEGETABLE LASAGNA

Ingredients: 

1 large egg

1 15- to 16-ounce container part-skim ricotta cheese

1 5-ounce package baby spinach, chopped

1 small zucchini, quartered lengthwise and cubed

1 28-ounce can crushed tomatoes (undrained)

1 28-ounce can diced tomatoes (undrained)

1 15-ounce can diced tomatoes with green chilies (e.g. Rotel)

3 cloves garlic, minced or 1 1⁄2 tsp. of jar-variety

15 whole-wheat lasagna noodles (about 12 ounces), uncooked

2 cups shredded part-skim mozzarella, divided

Directions: (Be sure to read all of the directions before starting)

Combine egg, 2 cups ricotta, spinach, and zucchini in a large bowl.

Combine crushed and diced tomatoes (with their juice), and garlic 

in a medium bowl. 

Spread 1 1⁄2 cups of the tomato mixture in the slow cooker. Arrange 

5 noodles over the mixture, overlapping them slightly and breaking 

into pieces to cover as much of the mixture as possible. Spread 

half of the ricotta-vegetable mixture over the noodles. Cover as 

much of the noodles as possible. On top of the ricotta-vegetable 

mixture, spoon on 1 1⁄2 cups tomato mixture and sprinkle with 1 cup 

mozzarella. Repeat this layering process one more time, starting 

with the noodles, but save the other 1 cup of mozzarella cheese for 

the last 10 minutes of the cooking time (see directions below).

Top with a third layer of noodles. Evenly spread the remaining 

tomato sauce over the noodles.

Cover with lid. Cook on HIGH heat setting for 2 hours or LOW for 4 

hours. Turn off the slow cooker, sprinkle the reserved mozzarella on 

the lasagna, cover and let stand for 10 minutes to melt the cheese.

Serve with: Steamed broccoli, a whole-grain dinner roll, and a 

fruit salad. 

MEAT FREE MEAT FREE
42 43

Additional Resources: 

Cookbooks: • The Smoothie Recipe Book for Beginners: Essential 

Smoothies to Get Healthy, Lose Weight, and Feel Great 

(Mendocino Press)

• Healthy Slow Cooker Cookbook: 150 Fix-And-Forget Recipes 

Using Delicious, Whole Food Ingredients (Rockbridge Press)

• Taste of Home Slow Cooker: 431 Hot & Hearty Classics (Taste 

of Home) 

Web-Sites: • Smoothies: http://simplegreensmoothies.com/recipes • Slow Cooker Freezer-Bag Meals: http://www.bettycrocker.

com/menus-holidays-parties/mhplibrary/everyday-meals/4-

genius-slow-cooker-freezer-bag-meals

• Slow Cooker Cooking For 2: http://www.bettycrocker.

com/search/searchresults?term=Slow%20Cooker%20

Cooking%20For%202&termDataSource=d6fb75f5-d19a49cd-9ba0-c10a6e45afb2

• 25 Ideas for Leftover Chicken: http://www.latimes.com/

food/la-fo-rotisserie-chicken-dinner-20130928-story.html

Phone Apps: • Smoothie Recipes Pro • Healthy Slow-Cooker Recipes from SparkPeople • 100+ Slow Cooker Meat Recipes

Section 5

ADDITIONAL RESOURCES

For more information: 

E-mail all questions and comments regarding this Cooking 

Guide for Soldiers to: usarmy.apg.medcom-phc.mbx.hpw-web-

contacts@mail.mil. Please put “Cooking Made Easy” in the 

subject line.

NOTES
44