Table of Contents Recipe Index

One-Pot Meals Cookbook

Nutrition and Food Services Healthy Teaching Kitchen

www.nutrition.va.gov
Table of Contents Recipe Index

Table of Contents

Cooking References.....................................................................................................................................1

Cooking Safely...............................................................................................................................2

Cooking Equipment ......................................................................................................................3

Measurements and Abbreviations...............................................................................................5

Meatless Recipes.........................................................................................................................................6

Chickpea Shakshuka......................................................................................................................7

Tomato, Spinach, and Cannellini Bean Pasta ...............................................................................8

Pasta Primavera............................................................................................................................9

Pasta with Chickpeas..................................................................................................................10

Bean and Barley Soup.................................................................................................................11

White Bean, Kale, and Tomato Stew..........................................................................................12

Spinach and Red Pepper Frittata ................................................................................................13

Three-Bean Chili..........................................................................................................................14

Chickpea Stir-Fry.........................................................................................................................15

Chicken Recipes.........................................................................................................................................16

Southwest Chicken Soup ............................................................................................................17

Chicken Couscous Paella.............................................................................................................18

Slow Cooker Chicken Fajitas.......................................................................................................19

Mediterranean Chicken and Bulgur Skillet.................................................................................20

Lemon Chicken Stir-Fry...............................................................................................................21

Chicken Tortellini Soup...............................................................................................................22

Stovetop Chicken Divan..............................................................................................................23

Braised Chicken and Vegetable Skillet........................................................................................24
Table of Contents Recipe Index

Ground Meat and Poultry ......................................................................................................................... 25

Walnut Chili Mac ........................................................................................................................ 26

Unstuffed Cabbage Rolls ............................................................................................................ 27

White Chili .................................................................................................................................. 28

Slow Cooker Stuffed Peppers..................................................................................................... 29

Oven-Baked Buffalo Chicken Quesadilla .................................................................................... 30

Chicken Cauliflower Enchilada Skillet......................................................................................... 31

Ground Turkey Sweet Potato Skillet .......................................................................................... 32

Italian Pasta Skillet...................................................................................................................... 33

Hearty Bell Pepper and Turkey Skillet........................................................................................ 34

Tomato and Sausage Bean Stew ................................................................................................ 35

Pork Egg Roll in a Bowl ............................................................................................................... 36

Pork Recipes.............................................................................................................................................. 37

Sweet n’ Sour Pork Roast ........................................................................................................... 38

Barbecue Pork Sheet Pan Dinner ............................................................................................... 39

Apple Pork Tenderloin................................................................................................................ 40

Pork and Vegetable Fried Rice.................................................................................................... 41

Pork Tenderloin Kebabs.............................................................................................................. 42

Pork and Rice Skillet ................................................................................................................... 43

Seafood Recipes........................................................................................................................................ 44

Tropical Tex-Mex Shrimp Fajitas ................................................................................................ 45

Quinoa, Shrimp, and Black Bean Casserole................................................................................ 46

Zesty White Fish Tacos............................................................................................................... 47

Rosemary Tuna Salad Sandwiches ............................................................................................. 48

Asian Salmon and Vegetable Packets......................................................................................... 49

Tuscan Tuna Salad Wrap ............................................................................................................ 50

Sheet Pan Tilapia and Vegetable Medley................................................................................... 51

Recipe Index .............................................................................................................................................. 52
1 

Table of Contents Recipe Index

Cooking References
2

Table of Contents Recipe Index

Cooking Safely

Did you know that 1 in 6 Americans will get sick from food poisoning this year? Food poisoning not only sends 

128,000 Americans to the hospital each year, it can also have long-term health effects. 

The keys to basic food safety are cooking it to the right temperature and handling it properly. Follow these 

guidelines to keep you, your family, and your guests safe.

For more information on these and other food safety guidelines, please visit www.foodsafety.gov.

Practice Good Hygiene

Use hot water and regular soap to wash your hands. Scrub the backs 

of your hands, between your fingers, and under your nails for at least 

20 seconds. Need a timer? Try humming the “Happy Birthday” song 

from beginning to end twice. Rinse hands, then dry with a clean towel.

Wash your hands often, especially during these key times when germs 

can spread:

• Before, during, and after preparing food

• Before serving food or eating

• After handling raw meat, poultry, seafood, eggs, or their juices

• After using the toilet, touching garbage, touching an animal or 

picking something up off the floor

• After changing a diaper or taking care of someone who is sick

• After blowing your nose, coughing, or sneezing

Cook to Safe Temperatures

Cook all food to the minimum safe internal temperatures on the chart above. Use a food thermometer to be sure 

your food is safe. When you think your food is done, place the food thermometer in the thickest part of the food, 

making sure not to touch bone, fat, or gristle.

Safe Internal Food Temperatures

Poultry 

Whole or Pieces 165°F

Ground 165°F

Beef, Pork, and Lamb 

Steaks/Roasts/Chops 145°F

Ground 160°F

Pre-Cooked Ham 140°F

Seafood 

Fish Fillet/Whole Fish 145°F

Shrimp/Lobster/Crab Cook until flesh 

is pearly and 

opaque

Leftovers and Casseroles 165°F

Egg Dishes 160°F 
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Table of Contents Recipe Index

Separate Hazardous Foods

Use one cutting board for hazardous foods (e.g. raw meat, poultry, 

seafood, eggs) and another for non-hazardous foods (e.g. fresh 

produce, cooked foods, foods that won’t be cooked). 

Use separate plates and utensils for cooked and raw foods. Use hot, 

soapy water to wash all plates, utensils, and cutting boards that 

touched hazardous foods before using them again.

Refrigerate and Freeze Properly

Your refrigerator should be set to 40°F or below and your freezer to 

0°F or below. Use a refrigerator and/or freezer thermometer to be sure. 

Place raw meat, poultry, and seafood on plates, in containers, or in 

sealed plastic bags. Freeze them if you’re not planning to use them 

within a few days. Freezing does not kill harmful germs, but it does keep 

food safe until you can cook it.

Avoid the Danger Zone

Bacteria that cause food poisoning grow quickest between 40°F and 

140°F, also known as the danger zone. Never leave perishable foods 

at room temperature for more than two hours. If the food is exposed 

to temperatures above 90°F, refrigerate it within one hour.

If you’re not serving food right after cooking, keep it out of the 

temperature danger zone by using a heat source like a chafing dish, 

warming tray, or slow cooker. Cold foods can be kept on ice or in a 

cooler for longer serving times.

Never thaw or marinate foods at room temperature. The safest way 

to thaw or marinate is in the refrigerator. Leftovers should be placed 

in small shallow containers and refrigerated promptly to allow for 

quick cooling. 

Wash Produce

Cut away any damaged or bruised areas on fruits and vegetables, then rinse under warm running water. Scrub 

firm produce like melons, potatoes, or cucumbers with a clean produce brush. Air dry or pat dry with a paper 

towel or clean cloth towel. Don’t rinse raw meat, poultry, seafood, or shell eggs.

When In Doubt, Throw It Out

The germs that make you sick are not always the same ones that cause food to go bad. Don’t use smell, taste, and 

appearance as your only guides. Use the storage times on the table above to guide you. If you’re still not sure 

whether a food item is safe, it’s better to be safe than sorry and throw it away. 

Safe Food Storage Times 

(Refrigerated at 40°F or Below)

Raw Poultry

Whole, Pieces, or Ground 1-2 days

Raw Beef, Pork, and Lamb 

Steaks/Roasts/Chops 3-5 days

Pre-Cooked Ham 3-4 days

Ground 1-2 days

Stew Meat 1-2 days

Raw Seafood 

Fish Fillet/Whole Fish 1-2 days

Shrimp/Lobster/Crab 1-2 days

Raw Eggs 

In shell 3-5 weeks

Out of Shell 2-4 days

Cooked Leftovers 

Beef, Pork, and Lamb 3-4 days

Poultry 3-4 days

Seafood 3-4 days

Egg Dishes 3-4 days

Hard-Cooked Eggs, In Shell 7 days

Vegetables and Fruit 5-7 days

Soups and Stews 3-4 days
4

Table of Contents Recipe Index

Cooking Equipment

 Large frying pan, 10+ inches across

 Small frying pan, 6 inches across

 Large sauté pan, 10+ inches across

 Large saucepan with lid, 6+ quarts 

 Small saucepan with a lid, about 2.5 quarts

 Stockpot with a lid

 Roasting pan

 At least 2 mixing bowls, one large and one small

 Microwave- and oven-safe casserole dish with a lid, 

2-3 quarts

 Large cutting board

 2-3 smaller cutting boards

 Turning spatula

 Scraper/rubber spatula

 Wooden spoons

 2 metal baking sheets

 2 wire cooling racks

 Dry ingredient measuring cups

 Liquid/wet ingredient measuring cups

 Measuring spoons

 Box grater

 Chef knife

 Bread (serrated) knife

 Paring knife

 Honing steel

 Spring-loaded tongs

 Wire whisk

 Can opener

 Colander

 Strainer

 Ladle

 Vegetable peeler

 Pot holders and/or oven mitts

 Instant-read digital thermometer

 Potato masher

 Collapsible vegetable steamer

 Slow cooker

 Dutch oven

 Parchment paper

 Aluminum foil

 Plastic wrap

 Food storage containers

Having the right tools on hand can help make cooking as easy and efficient as possible. Use the list below to make 

sure you will have what you need to make a variety of recipes.
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Table of Contents Recipe Index

Measurements and Abbreviations

Common Abbreviations 

c — cup

Tbsp — tablespoon

tsp — teaspoon

oz — ounce (usually weight, unless referring to a liquid)

fl oz — fluid ounces

lb — pound

g — gram

mg — milligram

~ — about/roughly

Volume Conversions

3 teaspoons = 1 tablespoon

1⁄2 tablespoon = 1 1⁄2 teaspoons

2 tablespoons = 1 (fluid) ounce = 1⁄8 cup

4 tablespoons = 2 (fluid) ounces = 1⁄4 cup

5 tablespoons + 1 teaspoon = 1⁄3 cup

1 cup = 8 (fluid) ounces

2 cups = 16 (fluid) ounces = 1 pint

4 cups = 32 (fluid) ounces = 1 quart

2 quarts = 64 (fluid) ounces = 1⁄2 gallon

16 cups = 128 (fluid) ounces = 1 gallon

Fresh to Dried Herbs Ratios

Dried leafy herbs (e.g. oregano, basil, tarragon)

1 tablespoon fresh = 1 teaspoon dried

Dried ground herbs and spices (e.g. ginger, 

garlic, ground thyme)

4 parts fresh = 1 part dried

Dried leafy herb to dried ground herb

1 teaspoon dried leaf = 1⁄2 teaspoon ground herb

Reducing Recipes for Fewer Servings

When the Recipe Says... To Make Half, Use.. To Make a Third, Use...

1⁄4 cup 2 tablespoons 1 tbsp + 1 tsp

1⁄3 cup 2 tbsp + 2 tsp 1 tbsp + 21⁄4 tsp

1⁄2 cup 1⁄4 cup 2 tbsp + 2 tsp

2⁄3 cup 1⁄3 cup 3 tbsp + 11⁄2 tsp

3⁄4 cup 1⁄4 cup + 2 tbsp 1⁄4 cup

1 cup 1⁄2 cup 1⁄3 cup

1 tablespoon 1 1⁄2 teaspoon 1 teaspoon

1 teaspoon 1⁄2 teaspoon 1⁄4 teaspoon

1⁄2 teaspoon 1⁄4 teaspoon Scant 1⁄4 tsp

1⁄4 teaspoon 1⁄8 teaspoon Scant 1⁄8 tsp

1⁄8 teaspoon Dash Pinch
6 

Table of Contents Recipe Index

Meatless Recipes
7

Table of Contents Recipe Index

Chickpea Shakshuka 

Prep: 10 minutes | Cook: 35 minutes | Total: 45 minutes 

Yield: 2 servings | Serving Size: 1⁄2 of the recipe 

Nutrition Facts Per Serving: Calories: 330 | Total Fat: 4 g | Saturated Fat: 0.5 g 

Sodium: 280 mg | Total Carbohydrate: 58 g | Dietary Fiber: 19.5 g | Protein: 18.5 g

Adapted from minimalistbaker.com | Submitted by Georgina Hignell RD, Northport VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1⁄2 cup diced onion 

1 red bell pepper, chopped

1 clove garlic, minced (about 1⁄2 teaspoon)

1 (14.5-ounce) can no-salt-added diced 

tomatoes

1 teaspoon smoked or sweet paprika

1 teaspoon ground cumin

2 teaspoons chili powder

1⁄4 teaspoon ground cinnamon

1 (15-ounce) can no-salt-added chickpeas 

(garbanzo beans), drained and rinsed

Directions

1. Heat a large skillet over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion, bell pepper, and garlic.

4. Sauté, stirring frequently, until the onion and peppers are 

soft, about 4-5 minutes.

5. Add the diced tomatoes and their liquid, paprika, cumin, 

chili powder, and cinnamon. Stir to combine.

6. Increase the heat to high and bring to a simmer, then 

reduce the heat back to medium.

7. Continue cooking for 2-3 minutes, stirring frequently. 

8. Add the chickpeas and stir to combine.

9. Reduce heat to medium-low and simmer for 15-20 minutes 

to allow the flavors to blend.

10. Taste and adjust seasoning as needed.

11. Serve warm.
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Table of Contents Recipe Index

Tomato, Spinach, and Cannellini Bean Pasta 

Prep: 10 minutes | Cook: 25 minutes | Total: 35 minutes 

Yield: 6 servings | Serving Size: 11⁄2 cups

Nutrition Facts Per Serving: Calories: 340 | Total Fat: 4.5 g | Saturated Fat: 0.5 g 

Sodium: 75 mg | Total Carbohydrate: 61 g | Dietary Fiber: 11 g | Protein: 15 g

Inspired by a recipe submitted by Georgina Hignell RD, Northport VAMC 

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil 

1 medium onion, sliced thin

4 cloves garlic, minced (about 2 teaspoons)

4 cups (32 ounces) no-salt-added or low-sodium 

vegetable or chicken broth

12 ounces whole-wheat strand pasta 

(e.g. linguine, spaghetti), uncooked

1 (14.5-ounce) can no-salt-added diced 

tomatoes

1 (10-ounce) package frozen chopped spinach 

1 (15.5-ounce) can no-salt-added cannellini 

beans, drained and rinsed

2 teaspoons dried oregano 

1 teaspoon ground black pepper

Directions

1. Heat a large saucepan (pot) over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion and garlic.

4. Sauté until the onion is soft, about 4-5 minutes.

5. Add the broth, pasta, diced tomatoes with their liquid, 

spinach, cannellini beans, oregano, and black pepper. Stir to 

combine.

6. Increase the heat to high and bring to a boil.

7. Reduce the heat to a low simmer and cover the pot with a 

lid.

8. Cook, stirring frequently, until almost all the liquid has been 

absorbed and the pasta is tender, about 10 minutes.

9. Taste and adjust seasoning as needed.

10. Serve warm.
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Table of Contents Recipe Index

Pasta Primavera

Prep: 15 minutes | Cook: 20 minutes | Total: 35 minutes 

Yield: 5 servings | Serving Size: 1⁄5th of the recipe

Nutrition Facts Per Serving: Calories: 325 | Total Fat: 10 g | Saturated Fat: 2.5 g 

Sodium: 100 mg | Total Carbohydrate: 49 g | Dietary Fiber: 7 g | Protein: 14.5 g

Inspired by a recipe submitted by Christina Corkern RD, LD/N, West Palm Beach VAMC 

For more recipes, please visit www.nutrition.va.gov

Ingredients

2 tablespoons oil

4 cups (32 ounces) no-salt-added chicken broth

8 ounces whole-wheat linguine, uncooked

1 small onion, thinly sliced

1 pound fresh or frozen broccoli florets (about 

6 cups)

1 pound fresh or frozen asparagus, ends 

snapped off and cut into 2-inch pieces

8 ounces white button mushrooms, sliced

4 cloves garlic, minced (about 2 teaspoons)

1⁄4 teaspoon crushed red pepper flakes 

1⁄2 teaspoon ground black pepper

3⁄4 cup frozen peas

1⁄4 cup heavy whipping cream

2 tablespoons grated Parmesan cheese

2 teaspoons freshly grated lemon zest

Directions

1. Add the oil, broth, linguine, onion, broccoli, asparagus, 

mushrooms, garlic, red pepper flakes, and black pepper to a 

large pot.

2. Set the pot over high heat and bring to a boil.

3. As soon as the liquid comes to a boil, set a timer for 

7 minutes.

4. Toss the ingredients in the pot constantly with long-handled 

tongs.

5. Once the 7 minutes is up, add the peas, heavy whipping 

cream, Parmesan cheese, and lemon zest.

6. Continue cooking, tossing frequently, until the pasta and 

veggies are tender.

7. Remove the pot from heat. Note that much of the liquid will 

have evaporated, but not all.

8. Let the pasta sit for a couple minutes to cool slightly. The 

sauce will continue to thicken during this time.

9. Serve warm.
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Table of Contents Recipe Index

Pasta with Chickpeas 

Prep: 10 minutes | Cook: 35 minutes | Total: 45 minutes 

Yield: 3 servings | Serving Size: ~11⁄2 cups

Nutrition Facts Per Serving: Calories: 300 | Total Fat: 11.5 g | Saturated Fat: 1.5 g 

Sodium: 200 mg | Total Carbohydrate: 43 g | Dietary Fiber: 9.5 g | Protein: 11 g

Adapted from dinnerwithjulie.com | Submitted by Brandi Kozlowski, DTR, San Francisco VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

2 tablespoons oil

3 cloves garlic, minced (about 11⁄2 teaspoons)

3 tablespoons no-salt-added tomato paste

1 (15.5-ounce) can no-salt-added garbanzo 

beans, drained and rinsed

1 cup diced zucchini

1 cup whole-wheat short pasta (e.g. elbows, 

orzo, small shells, rotini), uncooked

1 (14.5-ounce) can diced tomatoes

2 cups water

Crushed red pepper flakes, to taste, optional

Directions

1. Heat a large sauté pan or saucepan (pot) over medium heat. 

2. Add the oil and heat until shimmering.

3. Add the garlic and cook, stirring frequently, until it becomes 

lightly browned, about 1-2 minutes.

4. Stir in the tomato paste, scraping up any browned bits on 

the bottom of the pan.

5. Add the chickpeas, zucchini, pasta, diced tomatoes with 

their juice, and water.

6. Increase the heat to high and bring to a boil. 

7. Reduce the heat to a simmer.

8. Cook until the pasta is tender and much of the liquid has 

been absorbed, about 15-20 minutes.

9. Serve warm, adding the crushed red pepper flakes as 

desired for additional spice.

Recipe Notes

• Pairs well with a garnish of grated parmesan and/or fresh chopped basil on top.
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Bean and Barley Soup

Prep: 15 minutes | Cook: 40 minutes | Total: 55 minutes 

Yield: 4 servings | Serving Size: 13⁄4 cups

Nutrition Facts Per Serving: Calories: 230 | Total Fat: 2.5 g | Saturated Fat: 0.5 g 

Sodium: 220 mg | Total Carbohydrate: 42 g | Dietary Fiber: 12.5 g | Protein: 13 g

Inspired by a recipe submitted by Georgina Hignell RD, Northport VAMC 

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 teaspoon oil 

1⁄2 cup diced carrots,

1⁄2 cup diced celery

1 cup diced onion

1 clove garlic, minced (1⁄2 teaspoon)

4 cups (32 ounces) no-salt-added chicken or 

vegetable broth 

1 (15.5-ounce) can no-salt-added great 

northern beans, drained and rinsed

1 (14.5-ounce) can no-salt-added diced 

tomatoes

1⁄2 cup barley, uncooked

1 teaspoon dried oregano 

1 teaspoon dried thyme 

1⁄4 teaspoon crushed red pepper flakes

1 (10-ounce) package frozen chopped spinach, 

thawed 

Directions

1. Heat a large saucepan (pot) over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion, celery, carrots, and garlic.

4. Sauté until the vegetables are soft, about 4-5 minutes. 

5. Stir in the broth, beans, diced tomatoes and their liquid, 

barley, oregano, thyme, and crushed red pepper flakes.

6. Bring to a simmer and cover, stirring occasionally. Allow 

barley to cook and flavors to blend for about 20 minutes.

7. Stir in the spinach.

8. Continue to simmer until fully cooked, about 5 minutes. 

9. Serve warm.
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Table of Contents Recipe Index

White Bean, Kale, and Tomato Stew 

Prep: 20 minutes | Cook: 40 minutes | Total: 60 minutes 

Yield: 8 servings | Serving Size: ~2 cups

Nutrition Facts Per Serving: Calories: 230 | Total Fat: 2.5 g | Saturated Fat: 0.5 g 

Sodium: 190 mg | Total Carbohydrate: 37.5 g | Dietary Fiber: 6.5 g | Protein: 10 g

Submitted by Ross M. Kennedy MPH, MSNW, RDN, Southeast Louisiana VAHCS

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1 large onion, diced

2 large carrots, peeled and diced (about 1 cup)

12 cloves garlic, minced (about 2 tablespoons)

4 cups chopped kale

8 cups (64 ounces) low-sodium vegetable broth 

2 (14.5-ounce) cans no-salt-added diced 

tomatoes

2 (15.5-ounce) cans no-added salt cannellini 

beans, with liquid

1 (8-ounce) package ready microwavable 

whole-grain rice (e.g. brown rice) or 2 cups 

cooked whole-grain rice

2 tablespoons Italian seasoning blend

1⁄4 teaspoon ground black pepper

Directions

1. Heat a heavy stockpot over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion, carrots, and garlic.

4. Sauté until the onion and carrots are tender, stirring 

frequently, about 7-8 minutes.

5. Reduce the heat to low.

6. Add the chopped kale and broth.

7. Cover the pot with a lid.

8. Simmer for 10-15 minutes.

9. Add the diced tomatoes and their juice, cannellini beans, 

rice, Italian seasoning, and black pepper.

10. Cook until heated through.

11. Serve warm.
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Table of Contents Recipe Index

Spinach and Red Pepper Frittata 

Prep: 15 minutes | Cook: 45 minutes | Total: 60 minutes 

Yield: 4 servings | Serving Size: 1⁄4th of the recipe

Nutrition Facts Per Serving: Calories: 225 | Total Fat: 15 g | Saturated Fat: 6 g 

Sodium: 275 mg | Total Carbohydrate: 6 g | Dietary Fiber: 2 g | Protein: 17.5 g

Submitted by Katie Kirzoncic RD, LDN, Lebanon VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 teaspoon oil

1⁄2 red bell pepper, diced small 

1⁄2 small yellow onion, diced small 

1 (10-ounce) package frozen chopped spinach, 

thawed 

8 eggs

1⁄4 cup nonfat (skim) milk

11⁄2 teaspoons Italian seasoning

1⁄2 cup shredded sharp cheddar cheese

Directions

1. Preheat the oven to 375°F.

2. Heat a large, oven-safe frying pan (e.g. cast-iron) over 

medium heat.

3. Add the oil and heat until shimmering.

4. Add the bell pepper and onion. Sauté, stirring occasionally, 

until softened, about 4-5 minutes.

5. Stir in the spinach. Remove the pan from the heat.

6. In a large bowl, whisk together the eggs, skim milk, and 

Italian seasoning. 

7. Add the egg mixture to the pan with the vegetables.

8. Bake in the oven until golden brown and fully cooked, about 

20-25 minutes. 

9. Sprinkle the cheese on top and let sit until melted.

10. Serve warm.

Recipe Notes

• If you don’t have frozen spinach on hand, use 16 ounces fresh spinach, roughly chopped. Cook until wilted before 

removing the pan from the heat. 
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Table of Contents Recipe Index

Nutrition Facts Per Serving: Calories: 330 | Total Fat: 4 g | Saturated Fat: 0.5 g 

Sodium: 279 mg | Total Carbohydrate: 58 g | Dietary Fiber: 19.5 g | Protein: 18.5 g

Inspired by a recipe submitted by Georgina Hignell RD, Northport VAMC 

For more recipes, please visit www.nutrition.va.gov

Three-Bean Chili

Prep: 10 minutes | Cook: 35 minutes | Total: 45 minutes 

Yield: 6 servings | Serving Size: About 2 cups

Ingredients

1 tablespoon oil

1 medium onion, diced

2 medium bell peppers, diced

1 (15.5-ounce) can red kidney beans, drained 

and rinsed

1 (15-ounce) can black beans, drained and 

rinsed

1 (15.5-ounce) can pinto beans, drained and 

rinsed

1 (28-ounce) can no-salt-added crushed 

tomatoes

1 (14.5-ounce) can no-salt-added diced 

tomatoes

1 tablespoon chili powder

1 tablespoon ground cumin

1 teaspoon onion powder 

1 teaspoon garlic powder 

Drops of tabasco sauce, to taste, optional

Ground black pepper, to taste 

Water, as needed to adjust consistency

Directions

1. Heat a large saucepan (pot) over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion and peppers.

4. Sauté until the onion and peppers soft, about 4-5 minutes. 

5. Add the kidney beans, black beans, pinto beans, crushed 

tomatoes, and diced tomatoes with their liquid. Stir to 

combine. 

6. Stir in the chili powder, cumin, onion powder, garlic 

powder, tabasco sauce (if desired), and black pepper.

7. Bring to a boil, then reduce heat to low.

8. Simmer for 20 minutes until flavors have blended.

9. If more liquid is needed add small amounts of water until it 

reaches the desired consistency. 

10. Taste and adjust seasoning as needed.

11. Serve warm.
15

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Chickpea Stir-Fry 

Prep: 5 minutes | Cook: 15 minutes | Total: 20 minutes 

Yield: 4 servings | Serving Size: ~11⁄3 cups

Nutrition Facts Per Serving: Calories: 300 | Total Fat: 5 g | Saturated Fat: 0.5 g 

Sodium: 585 mg | Total Carbohydrate: 57 g | Dietary Fiber: 8 g | Protein: 8 g

Inspired by a recipe submitted by Diane M. Longerbone MA, RD, CD, Richard L. Roudebush VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1 tablespoon flour

1⁄4 teaspoon garlic powder

2 tablespoons white vinegar or rice vinegar

2 tablespoons reduced-sodium (lite) soy sauce

1 (15.5-ounce) can chickpeas (garbanzo beans), 

drained and rinsed

1 (16-ounce) package frozen stir-fry vegetables

1 (8-ounce) can crushed pineapple

1 (8-ounce) can water chestnuts, drained

Directions

1. Heat a large skillet over medium heat.

2. Add the oil, garlic powder, vinegar, soy sauce, and flour. 

Whisk together to create a sauce.

3. Cook, while whisking, until the sauce thickens.

4. Add the chickpeas, stir-fry vegetables, pineapple, and water 

chestnuts.

5. Continue to cook until warmed through and the vegetables 

are tender.
16 

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Chicken Recipes
17

Table of Contents Recipe Index

Nutrition Facts Per Serving: Calories: 345 | Total Fat: 6 g | Saturated Fat: 1 g 

Sodium: 595 mg | Total Carbohydrate: 41.5 g | Dietary Fiber: 17 g | Protein: 37 g

Adapted from eatingwell.com | Submitted by Neal Kurmas MS, RD, LD, CDE, Cleveland VAMC 

For more recipes, please visit www.nutrition.va.gov

Recipe Notes

• Garnish with cheese, avocado, and plain Greek yogurt or light sour cream as desired.

• To adjust the spiciness, use more or less of the cayenne pepper as desired. 

Southwest Chicken Soup

Prep: 20 minutes | Cook: 30 minutes | Total: 50 minutes 

Yield: 8 servings | Serving Size: ~11⁄2 cups

Ingredients

2 teaspoons oil

1 pound boneless, skinless chicken breast, cubed

3⁄4 cup diced onion

1 medium bell pepper, diced

1 (12-ounce) bag frozen green beans, thawed

12 cloves garlic, minced (about 2 tablespoons)

4 cups (32 ounces) reduced-sodium chicken 

broth 

1 (15.5-ounce) can kidney beans, drained and 

rinsed

1 (12-ounce) bag frozen corn, thawed

1 (14.5-ounce) can no-salt-added diced tomatoes

1 tablespoon chili powder

2 teaspoons ground cumin

1 teaspoon ground black pepper

1 teaspoon cayenne pepper

1⁄2 teaspoon dried oregano 

1⁄2 teaspoon dried basil

1 (10-ounce) package frozen chopped spinach

Directions

1. Heat a large stockpot over medium heat.

2. Add the oil and heat until shimmering.

3. Add the chicken. Cook, turning occasionally, until lightly 

browned and about halfway cooked.

4. Once the chicken is about halfway cooked, add the onion, 

bell pepper, green beans, and garlic.

5. Cook until the chicken is fully cooked and the vegetables 

begin to soften.

6. Stir in the broth, beans, corn, diced tomatoes and their 

juice, chili powder, cumin, black pepper, cayenne pepper, 

oregano, and basil. 

7. Increase the heat to high and bring to a boil.

8. Reduce the heat to a simmer and add the spinach.

9. Stir in the spinach.

10. Continue to cook until the spinach has thawed and the 

flavors have blended.

11. Taste and adjust seasonings as needed.

12. Serve warm.
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Chicken Couscous Paella 

Prep: 20 minutes | Cook: 30 minutes | Total: 50 minutes 

Yield: 4 servings | Serving Size: 1⁄4th of the recipe 

Nutrition Facts Per Serving: Calories: 205 | Total Fat: 2 g | Saturated Fat: 0 g 

Sodium: 185 mg | Total Carbohydrate: 27.5 g | Dietary Fiber: 4.5 g | Protein: 18 g

Submitted by Sean Walsh RD, CSC, Ioannis A. Lougaris VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 small onion, diced

3 cloves garlic, minced (about 11⁄2 teaspoons)

1⁄2 cup peas, frozen

1⁄2 cup diced celery

1⁄2 cup diced bell pepper

1⁄2 teaspoon dried thyme

1⁄2 teaspoon fennel seed or dill

1⁄2 teaspoon ground black pepper

1⁄4 teaspoon turmeric

1⁄2 teaspoon paprika

2 large tomatoes, diced

3⁄4 cup (6 ounces) chicken broth

1⁄2 cups whole-wheat couscous

1⁄2 pound cooked chicken breast, cubed

Directions

1. Heat a skillet or sauté pan over medium-low heat.

2. Coat the pan with cooking spray.

3. Add the onion and cook until soft, about 4-5 minutes.

4. Add the garlic, peas, celery, bell pepper, thyme, fennel 

seed, black pepper, turmeric, and paprika.

5. Cook, stirring frequently, until fragrant.

6. Stir in the tomatoes and broth.

7. Bring to a simmer over medium heat.

8. Add the couscous.

9. Cover the pan with a lid and remove from heat. Let stand 

for about 5 minutes.

10. Stir in the chicken and cook until heated through.

11. Fluff with a fork, then serve warm.

Recipe Notes

• For seafood paella, substitute 4 ounces shrimp and 4 ounces scallops for the chicken breast.
19

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Slow Cooker Chicken Fajitas 

Prep: 10 minutes | Cook: 4-6 hours | Total: 4-6 hours and 10 minutes 

Yield: 12 servings | Serving Size: 1⁄2 cup of the chicken mixture and 1 tortilla

Nutrition Facts Per Serving: Calories: 310 | Total Fat: 8 g | Saturated Fat: 1 g 

Sodium: 470 mg | Total Carbohydrate: 36 g | Dietary Fiber: 7 g | Protein: 25 g

Submitted by Jessica Kovarik MS, RD, CSSD, Roseburg VAHCS

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 (16-ounce) can low-sodium diced tomatoes 

with green chili peppers

2 pounds boneless, skinless chicken breasts

1 packet low-sodium or no-salt-added taco 

seasoning

1 (16-ounce) can black beans, low sodium, 

drained and rinsed

1 (14– to 16-ounce) bag frozen bell peppers and 

onion mix

12 (10-inch) whole-wheat soft tortillas

Optional toppings: Shredded cheese, plain 

Greek yogurt or light sour cream, guacamole

Directions

1. Add the diced tomato and green chili peppers to a slow 

cooker.

2. Place the chicken breasts on top of the vegetable mixture. 

3. Sprinkle everything in the slow cooker with the taco 

seasoning.

4. Cover the slow cooker with a lid.

5. Cook on low for 4-6 hours or until chicken breasts are fully 

cooked, adding the beans and frozen vegetables during the 

last 60 minutes of the total cooking time.

6. Shred the chicken using two forks.

7. Stir the shredded chicken back into the slow cooker.

8. Spoon about 1⁄2 cup of the shredded chicken mixture onto 

each tortilla.

9. Serve, garnished with toppings as desired.

Recipe Notes

• Try this on top of a salad or on top of rice for a more complete meal. 

• Instead of using frozen vegetables, try using fresh shredded cabbage to make cabbage chicken tacos. 
20

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Mediterranean Chicken and Bulgur Skillet 

Prep: 15 minutes | Cook: 45 minutes | Total: 60 minutes 

Yield: 4 servings | Serving Size: 3⁄4 cup of the bulgur mixture and 1⁄4th of the chicken

Nutrition Facts Per Serving: Calories: 340 | Total Fat: 12 g | Saturated Fat: 5 g 

Sodium: 300 mg | Total Carbohydrate: 26.5 g | Dietary Fiber: 5.5 g | Protein: 33.5 g

Adapted from Cooking Light | Submitted by Janelle Kramer MS, RD, LDN, Durham VAHCS

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1 pound skinless, boneless chicken breasts

1 cup red onion, thinly sliced

3 cloves garlic, thinly sliced

1⁄2 cup bulgur, uncooked

1⁄2 teaspoon ground black pepper

1⁄2 teaspoon dried oregano

4 cups chopped kale

1⁄2 medium bell pepper, diced

1 cup (8 ounces) low-sodium chicken broth

1⁄2 cups feta cheese, crumbled

1 teaspoon dried dill (or 1 tablespoon fresh)

Directions

1. Preheat the oven to 400°F.

2. Heat a large oven-safe skillet over medium-high heat.

3. Add the oil and heat until shimmering.

4. Add the chicken and cook until browned on both sides, 

about 3 minutes per side. Transfer the chicken to a plate.

5. Add the onion and garlic to the now-empty pan. Cook, 

stirring occasionally, until lightly browned, about 5 minutes. 

6. Add the bulgur, black pepper, and oregano. Cook, stirring 

often, until fragrant and toasted, about 2 minutes.

7. Add the kale and bell pepper. Cook, stirring constantly, until 

kale begins to wilt, about 2 minutes. 

8. Add the broth and bring to a boil. Remove the pan from the 

heat and place the chicken into the bulgur mixture.

9. Cover the pan with a lid and place in the oven. Bake until 

the chicken is fully cooked, about 12-15 minutes. 

10. Serve, sprinkled with the feta and dill.

Recipe Notes

• For a bolder flavor, try using 1⁄2 cups sliced roasted red bell peppers in place of bell pepper. 
21

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Nutrition Facts Per Serving: Calories: 255 | Total Fat: 7 g | Saturated Fat: 0.5 g 

Sodium: 530 mg | Total Carbohydrate: 16 g | Dietary Fiber: 5 g | Protein: 30 g

Adapted from www.eatingwell.com | Submitted by Jessica Long MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Recipe Notes

• For a more potent flavor, try using 1 tablespoon minced fresh ginger root instead of dried.

• If you are out of lemons, substitute 3 tablespoons lemon juice for the lemon (zest and juice).

Lemon Chicken Stir-Fry

Prep: 20 minutes | Cook: 30 minutes | Total: 50 minutes 

Yield: 4 servings | Serving Size: ~11⁄2 cups

Ingredients

1 lemon 

4 ounces (1⁄2 cup) reduced-sodium chicken broth 

3 tablespoons reduced-sodium (lite) soy sauce 

1⁄4 teaspoon ground ginger

2 teaspoons cornstarch 

1 tablespoon oil 

1 pound boneless, skinless chicken breasts, cut 

into 1-inch pieces 

8 ounces mushrooms, halved or quartered 

2 medium carrots, peeled and cut on the bias 

(diagonally-sliced)

2 cups snow peas, stems and strings removed 

1 bunch scallions (green onions), cut into 1-inch 

pieces, white and green parts separated

3 cloves garlic, minced (about 11⁄2 teaspoons)

Directions

1. Grate 1 teaspoon lemon zest from the peel of the lemon 

and set aside. 

2. Juice the entire lemon. Whisk the juice with the broth, soy 

sauce, ginger, and cornstarch in a small bowl. Set aside. 

3. Heat a large nonstick skillet or wok over medium-high heat.

4. Add the oil and heat until shimmering. 

5. Add the chicken and cook, stirring occasionally, until 

partially cooked, about 1-2 minutes. Transfer the chicken to 

a plate.

6. Add the mushrooms and carrots to the now-empty pan and 

cook until the carrots are just tender, about 2-3 minutes.

7. Add the snow peas, white portion of the scallions, garlic, 

lemon zest, and the broth mixture. Stir to combine. 

8. Bring to a rapid simmer and cook, stirring often, until the 

sauce is thickened, about 2 to 3 minutes.

9. Add the partially cooked chicken back to the pan, along 

with the green portion of the scallions.

10. Cook, stirring constantly, until the chicken is fully cooked.
22

Table of Contents Recipe Index

Chicken Tortellini Soup 

Prep: 10 minutes | Cook: 40 minutes | Total: 50 minutes 

Yield: 8 servings | Serving Size: 2 cups

Nutrition Facts Per Serving: Calories: 305 | Total Fat: 8.5 g | Saturated Fat: 3.5 g 

Sodium: 400 mg | Total Carbohydrate: 27.5 g | Dietary Fiber: 4 g | Protein: 29 g

Adapted from tasteofhome.com | Submitted by Jessica Long MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 pound boneless, skinless chicken breasts, cut 

into 1-inch cubes

8 cups (64 ounces) no-salt-added chicken broth

1 (14.5-ounce) can diced tomatoes

1 (10-ounce) package frozen chopped spinach

1⁄4 cup grated Parmesan cheese

2 cups any variety frozen vegetables

2 teaspoons dried basil

1 teaspoon dried oregano

1 teaspoon onion powder

1⁄2 teaspoon garlic powder

1⁄2 teaspoon ground black pepper

2 teaspoons lemon juice 

1 (15-ounce) package frozen cheese tortellini

Directions

1. Heat a large Dutch oven or pot over medium heat.

2. Add the chicken, broth, diced tomatoes and their juice, 

spinach, Parmesan cheese, frozen vegetables, basil, 

oregano, onion powder, garlic powder, black pepper, and 

lemon juice.

3. Increase the heat to high and bring to a boil, then reduce 

the heat to a simmer. 

4. Cook, uncovered, for 10 minutes 

5. Add the frozen cheese tortellini.

6. Increase the heat to high and bring back up to a boil, then 

reduce the heat to a simmer. 

7. Cover the pot with a lid.

8. Cook until the tortellini is tender and the chicken is fully 

cooked, about 10-15 minutes.

9. Serve warm.

Recipe Notes

• Frozen broccoli works great in this recipe.

• To use leftover cooked chicken, add it to the recipe when adding the tortellini. 
23

Table of Contents Recipe Index

Nutrition Facts Per Serving: Calories: 400 | Total Fat: 16.5 g | Saturated Fat: 3 g 

Sodium: 600 mg | Total Carbohydrate: 28 g | Dietary Fiber: 3.5 g | Protein: 32 g

Adapted from www.eatingwell.com | Submitted by Jessica Long MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Recipe Notes

• Feel free to substitute your favorite meat for the chicken.

• Try substituting another frozen non-starchy vegetable (e.g. carrots, cauliflower, green beans) for the broccoli. 

Stovetop Chicken Divan

Prep: 10 minutes | Cook: 30 minutes | Total: 40 minutes 

Yield: 6 servings | Serving Size: 11⁄3 cups

Ingredients

8 ounces whole-wheat egg noodles, uncooked 

(about 5 cups)

13⁄4 cups (14 ounces) reduced-sodium chicken 

broth

1 pound boneless, skinless chicken breasts, cut 

into 3⁄4-inch pieces

1 (16-ounce) package frozen broccoli florets

11⁄2 cups nonfat (skim) milk 

1⁄2 cup olive oil mayonnaise

3 tablespoons all-purpose flour

11⁄2 teaspoons dry mustard

1 teaspoon garlic powder

1⁄2 teaspoon onion powder

1⁄8 teaspoon celery seed

1⁄2 teaspoon thyme

1⁄4 teaspoon ground black pepper 

11⁄2 cups shredded reduced-fat Colby-jack or 

cheddar cheese

Directions

1. Add the noodles and broth to a large nonstick skillet.

2. Add the chicken and then the broccoli.

3. In a medium bowl, whisk together the milk, mayonnaise, 

flour, dry mustard, garlic powder, onion powder, celery 

seed, thyme, and black pepper.

4. Add the milk mixture to the skillet. 

5. Set the skillet over medium heat and bring to a simmer. 

6. Cover the skillet with a lid. Cook, stirring every 4-5 minutes, 

until the noodles and broccoli are tender and the chicken is 

fully cooked, about 10-12 minutes.

7. Sprinkle with the cheese and let sit until melted.

8. Serve warm. 
24

Table of Contents Recipe Index

Braised Chicken and Vegetable Skillet

Prep: 15 minutes | Cook: 60 minutes | Total: 1 hour and 15 minutes 

Yield: 4 servings | Serving Size: 1 chicken thigh and ~3 cups vegetables 

Nutrition Facts Per Serving: Calories: 365 | Total Fat: 9 g | Saturated Fat: 2 g 

Sodium: 155 mg | Total Carbohydrate: 52 g | Dietary Fiber: 10.5 g | Protein: 21 g

Adapted from www.lyndasrecipebox.com | Submitted by Jessica Long MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1 pound bone-in, skinless chicken thighs

1⁄2 teaspoon ground pepper

1 pound small red or yellow potatoes, cut into 

quarters 

1 pound carrots, peeled cut into 1-inch pieces

1 pound green beans (fresh or frozen), ends 

trimmed if fresh

1 medium onion, cut into wedges 

1 cup (8 ounces) low-sodium chicken broth

1 teaspoon dried thyme leaves

Directions

1. Heat a large, deep skillet or Dutch oven over medium-high 

heat.

2. Add the oil and heat until shimmering.

3. Add the chicken and sear until browned, about 4-5 minutes 

on each side.

4. Add the potatoes, carrots, broth, and thyme

5. Reduce the heat to a simmer.

6. Cover the pan with lid and simmer for 25-30 minutes.

7. Remove the lid. Add the green beans and onion. 

8. Place the lid back on the pan. Continue to simmer until 

the chicken is fully cooked and vegetables are tender, about 

10-15 minutes.
25 

Table of Contents Recipe Index

Ground Meat and 

Poultry Recipes
26

Table of Contents Recipe Index

Walnut Chili Mac 

Prep: 10 minutes | Cook: 45 minutes | Total: 55 minutes 

Yield: 8 servings | Serving Size: 1 cup

Nutrition Facts Per Serving: Calories: 280| Total Fat: 12.5 g | Saturated Fat: 2 g 

Sodium: 220 mg | Total Carbohydrate: 28 g | Dietary Fiber: 6 g | Protein: 17.5 g

Submitted by Emily Richters, MS, RDN, LDN, Wilkes-Barre VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1⁄2 cup onion, chopped

1⁄2 pound lean ground beef

3⁄4 cup chopped walnuts

11⁄2 cups water

1 cup salsa

2 Roma tomatoes, diced

1 (15.5-ounce) can great northern beans, 

drained and rinsed

11⁄2 cups whole-wheat elbow macaroni pasta, 

uncooked

Optional toppings: Shredded cheese and sliced 

scallions (green onions)

Directions

1. Heat a large saucepan over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion, ground beef, and walnuts.

4. Cook for 5 minutes until brown, stirring frequently.

5. Stir in the water, salsa, tomatoes, and beans.

6. Increase the heat to high and bring to a rolling boil. 

7. Add the uncooked pasta.

8. Reduce the heat to low and cover the pot with a lid.

9. Simmer over low heat until the pasta is tender, about 

25-30 minutes.

10. Serve warm, topped with shredded cheese and scallions if 

desired.

Recipe Notes

• Use ground turkey or substitute additional beans to make the dish more lean or vegetarian.

• Add additional vegetables such as bell peppers, mushrooms, carrots, etc. to increase fiber and nutrient density of 

this dish.
27

Table of Contents Recipe Index

Unstuffed Cabbage Rolls

Prep: 10 minutes | Cook: 45 minutes | Total: 55 minutes 

Yield: 4 servings | Serving Size: 1⁄4th of the recipe

Ingredients

1 tablespoon oil

1 pound lean ground beef, turkey, or chicken

1 large onion, diced

3 cloves garlic, minced (about 1 tablespoon)

1⁄2 medium head cabbage, shredded

1 cup whole-grain rice (e.g. brown rice), 

uncooked 

2 (14.5-ounce) cans no-salt-added diced 

tomatoes

2 (8-ounce) cans no-salt-added tomato sauce 

1⁄2 cup water

1⁄2 teaspoon ground black pepper

Directions

1. Heat a large skillet over medium heat. 

2. Add the oil and heat until shimmering.

3. Add the ground meat, onion, and garlic.

4. Continue cooking, stirring frequently, until the onion 

is tender and the ground meat is fully cooked, about 

5-7 minutes.

5. Add the cabbage, rice, diced tomatoes with their liquid, 

tomato sauce, water, and pepper. 

6. Cover and simmer until the rice and cabbage are tender, 

about 20-30 minutes.

7. Serve warm.

Recipe Notes

• Is the final dish too thick? Add some extra water until you reach the desired consistency. 

Nutrition Facts Per Serving: Calories: 360 | Total Fat: 11 g | Saturated Fat: 3 g 

Sodium: 100 mg | Total Carbohydrate: 25 g | Dietary Fiber: 5.5 g | Protein: 38.5 g

Submitted by Heather Klan RDN, LD, Erie VAMC

For more recipes, please visit www.nutrition.va.gov
28

Table of Contents Recipe Index

Nutrition Facts Per Serving: Calories: 320 | Total Fat: 9.5 g | Saturated Fat: 2 g 

Sodium: 100 mg | Total Carbohydrate: 35 g | Dietary Fiber: 12.5 g | Protein: 24 g

Inspired by a recipe submitted by Christina Corkern RD, LD/N, West Palm Beach VAMC 

For more recipes, please visit www.nutrition.va.gov

Recipe Notes

• To reduce the heat, choose bell peppers over poblano peppers. 

White Chili

Prep: 15 minutes | Cook: 45 minutes | Total: 60 minutes 

Yield: 6 servings | Serving Size: 1⁄6th of the recipe

Ingredients

1 tablespoon oil

1 medium onion, diced

2 stalks celery, diced

3 medium poblano or bell peppers, finely diced

1 clove garlic, minced (about 1⁄2 teaspoon)

1 pound lean ground turkey or chicken

2 (15.5-ounce) cans no-salt-added white 

cannellini beans, drained and rinsed

4 cups (32 ounces) no-salt-added chicken broth

1 teaspoon ground cumin

1 teaspoon ground coriander

3⁄4 teaspoon dried oregano

1⁄4 teaspoon cayenne pepper, plus more to taste

2 tablespoons fresh cilantro, chopped (or 

2 teaspoons dried)

Lime wedges, as desired

Directions

1. Heat a large saucepan (pot) over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion, celery, and peppers.

4. Sauté until the vegetables are soft, about 4-5 minutes. 

5. Add the ground turkey or chicken and cook until no longer 

pink.

6. Add the cannellini beans, broth, cumin, coriander, oregano, 

and cayenne pepper. 

7. Bring to a simmer and cook for 30 minutes, stirring 

occasionally.

8. Stir in the cilantro.

9. Taste, adding more cayenne if desired. 

10. Serve warm, with lime wedges to squeeze on juice to taste.
29

Table of Contents Recipe Index

Slow Cooker Stuffed Peppers

Prep: 10 minutes | Cook: 3-6 hours | Total: 3-6 hours and 10 minutes 

Yield: 6 servings | Serving Size: 1 bell pepper with 1⁄6th of the filling

Nutrition Facts Per Serving: Calories: 425 | Total Fat: 14 g | Saturated Fat: 5 g 

Sodium: 505 mg | Total Carbohydrate: 43 g | Dietary Fiber: 9 g | Protein: 32 g

Adapted from www.pinchofyum.com | Submitted by Jessica Long, MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1⁄2 cup water

6 bell peppers

1 pound lean ground beef

1 cup quinoa, uncooked, rinsed

1 (14-ounce) can black beans, drained and 

rinsed

11⁄2 cups red enchilada sauce or low-sodium 

salsa

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon onion powder

1⁄2 teaspoon garlic powder

11⁄2 cups shredded reduced-fat Mexican cheese 

blend, divided

Directions

1. Pour the water into the bottom of a slow cooker.

2. Cut the tops off the bell peppers and scrape out the ribs and 

seeds. Discard the tops, ribs, and seeds.

3. In a large bowl, combine the ground beef, quinoa, beans, 

enchilada sauce or salsa, cumin, chili powder, onion 

powder, garlic powder, and 1 cup of the cheese.

4. Fill each bell pepper with the ground beef mixture.

5. Place the stuffed bell peppers upright in the slow cooker so 

their bottoms are sitting in the water.

6. Cover the slow cooker with the lid. Cook on Low for 6 hours 

or on High for 3 hours.

7. Remove the lid, sprinkle the remaining 1⁄2 cup cheese over 

the tops of the peppers.

8. Cover the slow cooker again with the lid and let sit for a few 

minutes to melt the cheese.

9. Serve warm.

Recipe Notes

• To make this a vegetarian meal, substitute 1 can of refried beans for the lean ground beef. 
30

Table of Contents Recipe Index

Oven-Baked Buffalo Chicken Quesadilla 

Prep: 20 minutes | Cook: 15 minutes | Total: 35 minutes 

Yield: 1 serving | Serving Size: 1 quesadilla

Nutrition Facts Per Serving: Calories: 475 | Total Fat: 16 g | Saturated Fat: g 

Sodium: 680 mg | Total Carbohydrate: 50 g | Dietary Fiber: 10 g | Protein: 32 g

Submitted by Katie Kirzoncic RD, LDN, Lebanon VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

2 (9- or 10-inch) whole-wheat tortillas, divided

2⁄3 cup reduced-fat shredded cheese, divided

2 tablespoons chopped bell pepper

1⁄3 cup broccoli or cauliflower florets

1⁄3 cup cooked ground chicken

1 tablespoon chopped tomato

1 tablespoon chopped red onion

1⁄4 cup no-salt-added white beans, drained and 

rinsed

2 teaspoons hot sauce

Directions

1. Preheat the oven to 350°F. 

2. Evenly coat a baking sheet with cooking spray.

3. Place one of the tortillas on the baking sheet.

4. Sprinkle 1⁄3 cup of the cheese over the tortilla, in an even 

layer.

5. Add the bell pepper, broccoli, chicken, tomato, onion, 

beans, and hot sauce. 

6. Top with the remaining 1⁄3 cup cheese. 

7. Place the second tortilla on top.

8. Place the baking sheet in the oven.

9. Cook until the tortillas are crisp and the cheese is melted, 

about 10-15 minutes. 

Recipe Notes

• No chicken on hand? Substitute ground turkey or use your favorite bean for great protein and fiber.

• Garnishes well with guacamole, light sour cream, plain Greek yogurt, or salsa. 
31

Table of Contents Recipe Index

Chicken Cauliflower Enchilada Skillet 

Prep: 5 minutes | Cook: 25 minutes | Total: 30 minutes 

Yield: 6 servings | Serving Size: 11⁄2 cups 

Nutrition Facts Per Serving: Calories: 270 | Total Fat: 14 g | Saturated Fat: 5 g 

Sodium: 530 mg | Total Carbohydrate: 6.5 g | Dietary Fiber: 2 g | Protein: 28 g

Inspired by a recipe submitted by Kimberly George, MS, RD, CDN, Syracuse VAMC 

For more recipes, please visit www.nutrition.va.gov

Ingredients

2 teaspoons oil

1 pound ground chicken

1 can (10-ounce) diced tomatoes and green 

chilies, undrained

1 can (8-ounce) no-salt-added tomato sauce

1 can (10-ounce) red enchilada sauce

2 (10- or 12-ounce) bags frozen cauliflower rice

1⁄2 cup shredded cheddar and Monterey jack 

blend cheese

Directions

1. Heat a large skillet over medium heat.

2. Add the oil and heat until shimmering.

3. Add the ground chicken and cook until no longer pink. 

4. Add the diced tomatoes and their juice, tomato sauce, 

enchilada sauce, and cauliflower rice.

5. Bring to a simmer and cook until the cauliflower is tender. 

6. Reduce the heat to low and stir in the cheese until melted 

and well mixed. 

7. Serve warm.

Recipe Notes

• If you make your own cauliflower rice, 10-12 ounces cauliflower rice is equivalent to about 21⁄2-3 cups.

• Ground chicken not available? Try substituting ground turkey. 
32

Table of Contents Recipe Index

Ground Turkey Sweet Potato Skillet 

Prep: 15 minutes | Cook: 35 minutes | Total: 50 minutes 

Yield: 4 servings | Serving Size: 11⁄2 cups

Nutrition Facts Per Serving: Calories: 345 | Total Fat: 10 g | Saturated Fat: 2 g 

Sodium: 520 mg | Total Carbohydrate: 32.5 g | Dietary Fiber: 8.5 g | Protein: 38.5 g

Adapted from Cooking Light | Submitted by JoAnna Hazard RD 

For more recipes, please visit www.nutrition.va.gov

Ingredients

2 tablespoons oil

1 pound ground turkey

2 garlic cloves, minced (about 1 teaspoon)

1⁄2 medium onion, diced

1 bell pepper, diced

1 (15-ounce) can black beans, drained and 

rinsed

2 tablespoons ground black pepper

Pinch crushed red pepper

1 large sweet potato, diced

Water, if needed

1 cup shredded part-skim mozzarella cheese

Directions

1. Heat a large pot medium-high heat.

2. Add the oil and heat until shimmering.

3. Add the ground turkey, garlic, onion, and bell pepper.

4. Use a heat-resistant spoon to break up the turkey while it 

cooks. Stir occasionally and cook until the turkey is no 

longer pink.

5. Add the sweet potato, beans, black pepper, and crushed 

red pepper flakes.

6. Cover the skillet and cook until the potato is tender, stirring 

occasionally. If necessary, add a little bit of water to cook 

the sweet potato faster.

7. When the sweet potato is tender, sprinkle with the 

shredded mozzarella cheese.

8. Turn off the heat.

9. Cover the pot with a lid and let sit until the cheese is 

melted, about 5 minutes.

10. Serve warm.
33

Table of Contents Recipe Index

Italian Pasta Skillet

Prep: 10 minutes | Cook: 40 minutes | Total: 50 minutes 

Yield: 6 servings | Serving Size: ~1 1⁄4 cups

Nutrition Facts Per Serving: Calories: 360 | Total Fat: 11.5 g | Saturated Fat: 3.5 g 

Sodium: 540 mg | Total Carbohydrate: 32.5 g | Dietary Fiber: 6 g | Protein: 30.5 g

Adapted from accenthealth.com | Submitted by Jessica Long MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 pound lean ground beef

1 tablespoon oil

1 medium red bell pepper, diced (about 

11⁄2 cups)

8 ounces mushrooms, roughly chopped

1 (24-ounce) jar marinara pasta sauce

2 cups water

8 ounces whole-wheat pasta, uncooked

1 cup shredded reduced-fat (2%) Italian cheese 

blend or cheddar cheese

5 ounces fresh spinach

Optional toppings: Chopped basil, grated 

Parmesan cheese

Directions

1. Heat a large Dutch oven or saucepan over medium-high 

heat.

2. Add the ground beef and cook until no longer pink.

3. Drain any excess fat from the pan.

4. Add the oil, bell pepper, and mushrooms.

5. Cook, stirring frequently, until the bell pepper and 

mushrooms are tender.

6. Stir in the marinara pasta sauce and water.

7. Increase the heat to high and bring to a boil.

8. Add the pasta. Stir, then return to a low boil.

9. Cook, stirring occasionally, until the pasta is tender, about 

15 minutes.

10. Reduce the heat to low and add the spinach. Cook until the 

spinach is wilted.

11. Remove the pan from the heat and stir in the cheese until 

melted.

12. Serve warm, garnishing with chopped basil and/or grated 

parmesan cheese as desired.
34

Table of Contents Recipe Index

Hearty Bell Pepper and Turkey Skillet

Prep: 15 minutes | Cook: 40 minutes | Total: 55 minutes 

Yield: 5 servings | Serving Size: ~11⁄2 cups 

Nutrition Facts Per Serving: Calories: 415 | Total Fat: 14 g | Saturated Fat: 2 g 

Sodium: 525 mg | Total Carbohydrate: 42 g | Dietary Fiber: 4 g | Protein: 30.5 g

Inspired by a recipe submitted by Jessica Long MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1 clove garlic, minced (about 1⁄2 teaspoon)

1 medium onion, diced

1 pound ground turkey

4 medium bell peppers, diced 

1 (14.5-ounce) can no-salt-added diced 

tomatoes

1 cup 10-minute brown rice, uncooked

2 teaspoons dried basil

2 teaspoons dried oregano

13⁄4 cups (14 ounces) low-sodium beef broth

1 (8-ounce) can low-sodium tomato sauce

1 teaspoon Worcestershire sauce

Directions

1. Heat a large heavy skillet or Dutch oven over medium heat. 

2. Add the oil and heat until shimmering.

3. Add the onion and sauté until soft and transparent, about 

5-7 minutes.

4. Add the garlic and cook until fragrant, about 30-60 seconds. 

5. Add the ground turkey and bell pepper. Continue to sauté 

until the bell peppers are soft and the turkey is fully cooked, 

about 6-8 minutes. 

6. Add the diced tomatoes and their juice, rice, basil, oregano, 

broth, tomato sauce, and Worcestershire sauce. Stir to 

combine.

7. Place the lid on the skillet. Increase the heat to high and 

bring to a boil, then reduce the heat to a simmer.

8. Cook until the rice is tender and most of the liquid has been 

absorbed, about for 10-15 minutes. Add additional broth or 

water if needed to cook the rice.

9. Serve warm.

Recipe Notes

• Try substituting another quick-cooking grain product (e.g. quinoa, millet, whole-wheat orzo, bulgur) for the rice.
35

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Tomato and Sausage Bean Stew 

Prep: 10 minutes | Cook: 35 minutes | Total: 45 minutes 

Yield: 4 servings | Serving Size: 12⁄3 cups

Nutrition Facts Per Serving: Calories: 200 | Total Fat: 4 g | Saturated Fat: 1.5 g 

Sodium: 310 mg | Total Carbohydrate: 27 g | Dietary Fiber: 8.5 g | Protein: 16.5 g

Adapted from www.budgetbytes.com | Submitted by Jessica Long MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

6 ounces (2 links) Italian chicken sausage, sliced 

1 medium onion, diced

1 (28-ounce) can no-salt-added crushed 

tomatoes

4 cloves garlic, minced (about 2 teaspoons)

1⁄2 teaspoon dried basil

1⁄2 teaspoon dried oregano

1 teaspoon ground black pepper 

Pinch crushed red pepper flakes (optional)

1 (15.5-ounce) can great northern beans, 

drained and rinsed

1 (10-ounce) package frozen chopped spinach

Directions

1. Heat a large Dutch oven or stockpot over medium-high 

heat. 

2. Add the sausage and cook until browned, about 

3-5 minutes.

3. Add the onion and sauté until soft and tender, about 

5-7 minutes.

4. Add the crushed tomatoes, garlic, basil, oregano, black 

pepper, and crushed red pepper flakes (if using).

5. Increase the heat to high and bring to a boil, scraping the 

bottom of the pan with a heat-resistant rubber spatula to 

release the browned bits on the bottom. 

6. Reduce the heat to medium-low. Add the beans and frozen 

spinach.

7. Cook, stirring occasionally, until heated through. If a thicker 

texture is desired, simmer longer, uncovered, until the 

sauce has reduced.

8. Serve warm.

Recipe Notes

• Since most chicken sausage comes in a 12- to 16-ounce package, try freezing the rest for making the recipe again.
36

Table of Contents Recipe Index

Pork Egg Roll in a Bowl

Prep: 15 minutes | Cook: 25 minutes | Total: 40 minutes 

Yield: 4 servings | Serving Size: 1⁄4th of the recipe 

Nutrition Facts Per Serving: Calories: 325 | Total Fat: 19 g | Saturated Fat: 5.5 g 

Sodium: 455 mg | Total Carbohydrate: 10.5 g | Dietary Fiber: 3.5 g | Protein: 24.5 g

Adapted from nomnompaleo.com | Submitted by JoAnna Hazard RD 

For more recipes, please visit www.nutrition.va.gov

Ingredients

2 tablespoons sesame oil 

3 cloves garlic, minced (about 11⁄2 teaspoons)

1⁄2 cup diced onion

5 scallions (green onions), sliced, white and 

green parts separated 

1 pound ground pork 

1⁄2 teaspoon ground ginger

1 tablespoon Sriracha or garlic chili sauce

1 (14- or 16-ounce) bag coleslaw mix

3 tablespoon reduced-sodium (lite) soy sauce 

1 tablespoon rice wine vinegar 

2 tablespoon toasted sesame seeds, if desired

Directions

1. Heat a large skillet over medium-high heat.

2. Add the sesame oil and heat until shimmering.

3. Add the garlic, onion, and the white portion of the scallions.

4. Sauté until the onions are soft and the garlic is fragrant, 

about 4-5 minutes.

5. Add the ground pork, ground ginger, and Sriracha or garlic 

chili sauce.

6. Sauté until the pork is cooked through, about 5-7 minutes.

7. Add the coleslaw mix, soy sauce, and rice wine vinegar. 

8. Sauté until the cabbage is tender, about 5-7 minutes.

9. Serve, topped with the green portion of the scallions and 

the sesame seeds, if using.

Recipe Notes

• For more cost savings, shred your own cabbage. You will need about 4-6 cups shredded cabbage. 
37 

Table of Contents Recipe Index

Pork Recipes
38

Table of Contents Recipe Index

Sweet n’ Sour Pork Roast

Prep: 5 minutes | Cook: 4-5 hours | Total: 4-5 hours and 5 minutes 

Yield: 6 servings | Serving Size: 1⁄6th of the recipe 

Nutrition Facts Per Serving: Calories: 575 | Total Fat: 15.5 g | Saturated Fat: 5.5 g 

Sodium: 345 mg | Total Carbohydrate: 56 g | Dietary Fiber: 7.5 g | Protein: 50 g

Inspired by a recipe submitted by Georgia Janssen RDN, Iowa City VAMC 

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 (~2-pound) pork loin

1⁄2 cup brown sugar, packed

1⁄2 cup apple juice

1⁄4 cup apple cider vinegar

2 tablespoons reduced-sodium (lite) soy sauce

2 pounds (32 ounces) frozen mixed vegetables, 

oriental or stir-fry style

1 (8-ounce) package ready microwavable 

whole-grain rice (e.g. brown rice)

Directions

1. Place the pork loin into the bottom of a slow cooker.

2. In a mixing bowl, make a glaze by combining the brown 

sugar, apple juice, vinegar, and soy sauce.

3. Pour the glaze mixture over the pork loin.

4. Cover the slow cooker with a lid.

5. Cook on low for 4-5 hours or until fully cooked, adding 

the vegetables and rice when there is 30 minutes left in 

the total cooking time.

6. Serve warm.

Recipe Notes

• Can’t find a 2-pound pork loin? Substitute with a 2-pound tenderloin or 2 pounds of boneless pork chops. 
39

Table of Contents Recipe Index

Barbecue Pork Sheet Pan Dinner 

Prep: 20 minutes | Cook: 30 minutes | Total: 50 minutes 

Yield: 4 servings | Serving Size: 1 pork chop and 1⁄4th of the vegetables

Nutrition Facts Per Serving: Calories: 450 | Total Fat: 11.5 g | Saturated Fat: 2.5 g 

Sodium: 280 mg | Total Carbohydrate: 53.5 g | Dietary Fiber: 9.5 g | Protein: 35.5 g

Adapted from www.stockpilingmoms.com | Submitted by Kristen Bertram RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 pound boneless pork chops (four 4-ounce 

chops)

1⁄4 cup barbecue sauce 

2 sweet potatoes, peeled and diced (about 

4 cups)

2 tablespoons oil, divided 

2 tablespoons salt-free steak seasoning, divided

1 pound Brussels sprouts, halved

Directions

1. Preheat the oven to 350°F

2. Line a baking sheet with aluminum foil.

3. Coat the pork chops on both sides with the barbecue sauce.

4. Place the coated pork chops in the middle of the prepared 

baking sheet.

5. Place the sweet potatoes in a medium size bowl and toss 

with 1 tablespoon of the oil and 1 tablespoon of the 

seasoning.

6. Spread the sweet potatoes onto one side of the baking 

sheet.

7. In the same bowl, add the Brussels sprouts and toss with 

remaining 1 tablespoon oil and 1 tablespoon seasoning.

8. Spread the Brussels sprouts onto the other side of the 

baking sheet.

9. Bake until the pork chops fully cooked and the vegetables 

are tender, about 30 minutes.

10. Serve warm. 
40

Table of Contents Recipe Index

Apple Pork Tenderloin 

Prep: 20 minutes | Cook: 3-4 hours | Total: 3-4 hours and 20 minutes 

Yield: 8 servings | Serving Size: 1⁄8th of the recipe

Nutrition Facts Per Serving: Calories: 250 | Total Fat: 4 g | Saturated Fat: 1.5 g 

Sodium: 240 mg | Total Carbohydrate: 21.5 g | Dietary Fiber: 3.5 g | Protein: 31 g

Submitted by Diane M. Longerbone MA, RD, CD, Richard L. Roudebush VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 pound baby carrots

2 cups cubes red potatoes

1 (~2-pound) pork tenderloin

1 apple, thinly sliced

2 tablespoons honey

2 tablespoons reduced-sodium (lite) soy sauce

1 tablespoon Dijon mustard

1 tablespoon balsamic vinegar

1⁄2-1 tablespoon ground cinnamon, to taste

3 cloves garlic, minced (about 11⁄2 teaspoons)

Ground black pepper to taste

Directions

1. Place the carrots and potatoes in the bottom of a slow 

cooker.

2. Using a paring knife, make a series of small, parallel cuts 

across the length of the pork tenderloin.

3. Fill each cut in the pork tenderloin with an apple slice.

4. Place the apple-filled pork tenderloin on top of the carrots 

and potatoes in the slow cooker.

5. In a small bowl, make a glaze by whisking together the 

honey, soy sauce, mustard, balsamic vinegar, cinnamon, 

and garlic.

6. Pour the glaze mixture over the pork tenderloin.

7. Cover the slow cooker with the lid.

8. Cook on high for 3-4 hours, or on low for 6-8 hours.
41

Table of Contents Recipe Index

Nutrition Facts Per Serving: Calories: 290 | Total Fat: 8 g | Saturated Fat: 1.5 g 

Sodium: 200 mg | Total Carbohydrate: 35 g | Dietary Fiber: 3 g | Protein: 19 g

Adapted from www.smittenkitchen.com | Submitted by Jessica Long, MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Recipe Notes

• Substitute any vegetables of your choice for the pea pods and bell peppers, or try chicken breast instead of pork.

Pork and Vegetable Fried Rice

Prep: 20 minutes | Cook: 15 minutes | Total: 35 minutes 

Yield: 5 servings | Serving Size: 1 cup

Ingredients

1 (8.8-ounce) package microwavable brown 

rice, cooked according to the package directions

Nonstick cooking spray

2 eggs, lightly beaten

2 teaspoons oil, divided

Pinch salt

1⁄2 pound boneless pork loin, cut into 1⁄2-inch 

pieces

1⁄2 pound pea pods, cut into 1-inch pieces

1⁄2 pound asparagus, cut into 1-inch pieces

1 red bell pepper, thinly sliced 

6 scallions (green onions), cut into 1-inch pieces

1 clove garlic, minced

1 teaspoon ground ginger 

4 teaspoons reduced-sodium (lite) soy sauce

2 tablespoons rice vinegar

1 teaspoon toasted sesame oil (optional)

Hot red pepper sauce (optional)

Directions

1. Coat a large nonstick wok or skillet with cooking spray and 

place over medium heat.

2. Once the pan is hot, add the eggs and cook, stirring gently, 

until they are just set, about 30-60 seconds. Transfer to a 

small bowl and set aside.

3. Heat 1 teaspoon of the canola oil in the same now-empty 

pan over medium-high heat.

4. Sprinkle the salt evenly over the pork.

5. Add the pork to the pan. Cook, stirring constantly, until 

browned on all sides, about 2 minutes. Transfer to the bowl 

with the cooked eggs and set aside.

6. Heat the remaining 1 teaspoon of oil in the same pan.

7. Add the pea pods and cook, stirring constantly, for 

2 minutes.

8. Add the bell pepper, scallions, garlic, and ginger. Cook, 

stirring constantly, until just tender, about 2 minutes. 

9. Add the cooked rice, soy sauce, and vinegar. Cook until the 

liquid is absorbed, about 30-60 seconds. 

10. Fold in the cooked eggs and pork.

11. Remove from the heat, stirring in the sesame oil and/or hot 

sauce if desired.

12. Serve warm.
42

Table of Contents Recipe Index

Pork Tenderloin Kebabs

Prep: 15 minutes | Cook: 20 minutes | Total: 35 minutes 

Yield: 4 servings | Serving Size: 3 kebabs

Nutrition Facts Per Serving: Calories: 350 | Total Fat: 11.5 g | Saturated Fat: 2.5 g 

Sodium: 370 mg | Total Carbohydrate: 31 g | Dietary Fiber: 5 g | Protein: 34.5 g

Adapted from America’s Test Kitchen | Submitted by Dana Herring MS, RDN, Carl T. Hayden VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 (~1-pound) pork tenderloin 

2 bell peppers, diced (any color, or a variety)

1 zucchini, cut into 1- to 2-inch slices 

1 red onion, cut into 1- to 2-inch chunks 

10 ounces mushrooms, cut in half if wider than 

about 1 inch 

1 pineapple, cubed

1 peach, halved, pitted, and cubed

2 tablespoons oil 

1/2 teaspoon salt

1/2 teaspoon ground black pepper

Directions

1. If roasting in the oven, preheat the oven to 400°F. If grilling, 

preheat the grill to medium-high heat (350-400°F).

2. Place 12 wooden skewers in warm water to soak for 

10-15 minutes. If using metal skewers, soaking is not 

needed. 

3. Cut the pork tenderloin into 1-inch cubes. Try to keep the 

cubes small and consistent in size, so they cook quickly and 

evenly. 

4. In a large bowl, combine the bell peppers, zucchini, onion, 

mushrooms, pineapple, peach, oil, salt, and pepper.

5. Assemble the kebabs by alternating between the cubed 

pork and the various vegetable and fruit pieces. 

6. Roast or grill the kebabs until the pork is cooked to an 

internal temperature of 145°F, about 10-15 minutes, 

turning every 3-5 minutes if grilling.

7. Serve warm.

Recipe Notes

• Can’t find a 1-pound pork tenderloin? Substitute with 1 pound of boneless pork chops. 
43

Table of Contents Recipe Index

Pork and Rice Skillet 

Prep: 15 minutes | Cook: 60 minutes | Total: 1 hour and 15 minutes 

Yield: 4 servings | Serving Size: 1⁄4th of the recipe

Nutrition Facts Per Serving: Calories: 580 | Total Fat: 18 g | Saturated Fat: 6.5 g 

Sodium: 290 mg | Total Carbohydrate: 54.5 g | Dietary Fiber: 6 g | Protein: 49 g

Adapted from www.iwashyoudry.com | Submitted by Kristen Bertram RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 tablespoon oil

1 pound boneless pork chops, cut into 

bite-sized pieces

1 large onion, diced

2 cloves garlic, minced (about 1 teaspoon)

1 cup brown rice, uncooked

1 tablespoon Italian seasoning

1 (16-ounce) package frozen peas and carrots

2 cups (16 ounces) low-sodium chicken broth

1⁄2 cup nonfat plain yogurt

1⁄2 cup shredded cheddar cheese

Directions

1. Heat a large skillet over medium heat.

2. Add the oil and heat until shimmering.

3. Add the pork, onion, and garlic.

4. Sauté until the pork is browned and the onions are tender, 

about 5-7 minutes.

5. Add the rice, Italian seasoning, frozen peas and carrots, and 

broth.

6. Increase the heat to high and bring to a boil.

7. Reduce the heat to a simmer and cover the pan with a lid.

8. Cook, stirring occasionally, until the rice is tender and the 

pork is fully cooked, about 30-45 minutes.

9. Stir in the yogurt and cheese until combined and the cheese 

is melted.

10. Serve warm.

Recipe Notes

• To reduce carbohydrate content further, try substituting non-starchy vegetables (e.g. green beans, broccoli, 

cauliflower, peppers, asparagus, mushrooms) for the peas and carrots.

• To reduce cooking time, try using 10-minute brown rice. 
44 

Table of Contents Recipe Index

Seafood Recipes
45

Table of Contents Recipe Index

Nutrition Facts Per Serving: Calories: 415 | Total Fat: 7 g | Saturated Fat: 1 g 

Sodium: 495 mg | Total Carbohydrate: 60 g | Dietary Fiber: 9 g | Protein: 30 g

Adapted from www.smittenkitchen.com | Submitted by Jessica Long, MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Tropical Tex-Mex Shrimp Fajitas

Prep: 15 minutes | Cook: 20 minutes | Total: 35 minutes 

Yield: 5 servings | Serving Size: 2 tortillas with ~1 cup of the fajita mixture

Ingredients

1 tablespoon cornstarch

2 teaspoons chili powder

1 teaspoon paprika

1⁄2 teaspoon onion powder

1⁄2 teaspoon garlic powder

1⁄4 teaspoon cayenne

1⁄2 teaspoon ground cumin

3 teaspoons oil, divided

1 pound frozen shrimp, peeled and deveined, 

thawed

2 cups chopped pineapple

1 onion, thinly sliced

1 bell pepper (any color), cut into strips

10 whole-wheat tortillas

Optional toppings: Fresh cilantro, avocado 

slices, Pico de Gallo, plain Greek yogurt or 

nonfat sour cream

Directions

1. In a small bowl, mix together the cornstarch, chili powder, 

paprika, onion powder, garlic powder, cayenne, and cumin.

2. In a separate large bowl, add 1 tablespoon of the seasoning 

mixture and the shrimp. Mix until coated, then set aside. 

3. Heat 1 teaspoon of the oil in a large skillet over high heat.

4. Add the pineapple to the skillet in a single layer. Let the 

pieces get a little charred before moving them around, then 

stir and cook again until browned in spots. Transfer to an 

empty bowl and set aside.

5. Add 1 teaspoon of the oil to the same now-empty skillet.

6. Add the bell peppers. Once the pieces are browned in 

spots, add the onion and remaining seasoning mixture. 

Cook, stirring often. until tender. Transfer to the bowl with 

the pineapple and set aside.

7. Heat the remaining 1 teaspoon of oil in the same skillet. 

8. Add the shrimp, spreading them out into a single layer. 

Cook until they just turn pink, about 3-4 minutes.

9. Add the pineapple, bell peppers, onion back into the skillet 

with the shrimp. 

10. Cook, stirring constantly, until everything is sizzling, about 

2 more minutes.

11. Meanwhile, wrap the tortillas in a damp paper towel and 

microwave until warm, about 30 seconds.

12. Serve 1⁄2 cup of the fajita mixture onto the warmed tortillas.

13. Serve warm, topping as desired.
46

Table of Contents Recipe Index

Quinoa, Shrimp, and Black Bean Casserole

Prep: 10 minutes | Cook: 50 minutes | Total: 60 minutes 

Yield: 4 servings | Serving Size: ~2 cups 

Nutrition Facts Per Serving: Calories: 325 | Total Fat: 5.5 g | Saturated Fat: 1 g 

Sodium: 310 mg | Total Carbohydrate: 42 g | Dietary Fiber: 7 g | Protein: 28 g

Inspired by a recipe submitted by Megan Gundy RD, Hines VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 teaspoon oil 

1⁄2 cup onion, chopped 

3 cloves garlic, minced (about 1 1⁄2 teaspoons)

3⁄4 cup quinoa, uncooked, rinsed

1 (15-ounce) can no-salt-added vegetable 

broth 

1 teaspoon ground cumin 

1⁄4 teaspoon cayenne pepper 

1⁄4 teaspoon ground black pepper

1 cup frozen corn kernels 

1 (15-ounce) can no-salt-added black beans, 

drained and rinsed 

21⁄2 tablespoons dried cilantro (or 1⁄2 cup fresh)

1 pound frozen shrimp, thawed and cooked

Directions

1. Heat a medium or large saucepan (pot) over medium heat.

2. Add the oil and heat until shimmering.

3. Add the onion and garlic.

4. Cook, stirring often, until the onion is lightly browned, 

about 8-10 minutes.

5. Add the quinoa, broth, cumin, cayenne pepper, and black 

pepper.

6. Increase the heat to high and bring mixture to a boil.

7. Cover the pot with a lid and reduce the heat to simmer.

8. Cook until the quinoa is tender and most of the broth has 

been absorbed, about 15-20 minutes.

9. Stir in the frozen corn, cooked shrimp, black beans and 

cilantro. 

10. Continue to cook, stirring occasionally, until heated 

through.

Recipe Notes

• To reduce sodium further, try using fresh shrimp, ensuring it is fully cooked prior to serving.

• To cook the shrimp with the quinoa, add it during the last 5 minutes of the total cooking time for the quinoa.
47

Table of Contents Recipe Index

Zesty White Fish Tacos

Prep: 15 minutes | Cook: 10 minutes | Total: 25 minutes 

Yield: 4 servings | Serving Size: 2 tacos 

Nutrition Facts Per Serving: Calories: 430 | Total Fat: 16 g | Saturated Fat: 2 g 

Sodium: 376 mg | Total Carbohydrate: 38 g | Dietary Fiber: 5 g | Protein: 33 g

Adapted from www.mrsdash.com | Submitted by Dana Herring MS, RDN, Carl T. Hayden VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 packet salt-free taco seasoning mix

3 tablespoons lime juice, divided

1 tablespoon oil

1 pound white fish fillets (e.g. cod, pollock, 

tilapia)

1⁄2 cup plain Greek yogurt

1⁄2 cup olive oil mayonnaise

1⁄4 cup chopped fresh cilantro

4 cups shredded cabbage (about 1⁄2-1 head; can 

substitute coleslaw mix)

8 small flour or corn tortillas

Directions

1. Combine 1 tablespoon of the taco seasoning, 1 tablespoon 

of the lime juice, and the oil.

2. Coat the fish fillets with the oil mixture.

3. Combine the remaining taco seasoning, the remaining 

2 tablespoons lime juice, the yogurt, mayonnaise, and 

cilantro.

4. Toss half of the yogurt sauce with the shredded cabbage.

5. Heat a nonstick skillet over medium-high heat.

6. Add the fish and cook until it flakes easily with a fork, about 

5-7 minutes, turning when about halfway cooked.

7. Let the fish rest for 1-2 minutes, then break it into pieces.

8. Meanwhile, wrap the tortillas in a damp paper towel and 

microwave until warm, about 30 seconds.

9. Divide the cooked fish and dressed cabbage over the 

warmed tortillas.

10. Serve warm, drizzling with remaining yogurt sauce to taste.

Recipe Notes

• To save time, purchase pre-shredded cabbage or substitute 4 cups coleslaw mix for the shredded cabbage.
48

Table of Contents Recipe Index

Rosemary Tuna Salad Sandwiches

Prep: 5 minutes | Chill: 10 minutes | Total: 15 minutes 

Yield: 2 servings | Serving Size: 1 sandwich 

Nutrition Facts Per Serving: Calories: 340 | Total Fat: 11.5 g | Saturated Fat: 1.5 g 

Sodium: 462 mg | Total Carbohydrate: 32.5 g | Dietary Fiber: 5.5 g | Protein: 41 g

Adapted from www.myrecipes.com | Submitted by Dana Herring MS, RDN, Carl T. Hayden VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

1 (5-ounce) can tuna, drained

2 tablespoons chopped almonds

2 tablespoons plain Greek yogurt

2 tablespoons olive oil mayonnaise

1/4 teaspoon ground dried rosemary

1/4 teaspoon onion powder

1/4 teaspoon Dijon mustard

Pinch ground black pepper

4 slices whole-grain bread

2 cups fresh spinach, loosely packed

1 tomato, sliced

2 thin onion slices

Directions

1. In a small bowl, combine the tuna, almonds, yogurt, 

mayonnaise, rosemary, onion powder, mustard, and black 

pepper.

2. Set the mixture in the refrigerator for 10 minutes to chill 

and to allow the flavors to blend.

3. Place down two slices of bread.

4. Divide the tuna mixture, spinach, tomato, and onion over 

the two bread slices.

5. Top with the remaining bread slices to make two 

sandwiches.

6. Cut the sandwiches diagonally in half and serve.
49

Table of Contents Recipe Index

Nutrition Facts Per Serving: Calories: 300 | Total Fat: 11 g | Saturated Fat: 1.5 g 

Sodium: 380 mg | Total Carbohydrate: 28 g | Dietary Fiber: 2.5g | Protein: 25 g

Adapted from www.foodnetwork.com | Submitted by Jessica Long, MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Asian Salmon and Vegetable Packets

Prep: 20 minutes | Cook: 15 minutes | Total: 35 minutes 

Yield: 4 servings | Serving Size: 1 salmon fillet and 1 cup of the vegetables

Ingredients

1⁄4 cup honey

3 cloves garlic, minced

2 tablespoons reduced-sodium (lite) soy sauce

1 tablespoon rice vinegar

1 tablespoon sesame oil

1 tablespoon grated fresh ginger (or 1 teaspoon 

ground ginger)

1 teaspoon Sriracha chili sauce or 1⁄2 teaspoon 

red pepper flakes (optional)

Ground black pepper to taste (optional)

4 (4-ounce) salmon filets

4 cups chopped or sliced raw vegetables, any 

variety (e.g. mushrooms, bell peppers, onions, 

zucchini, broccoli, cabbage)

2 scallions (green onions), thinly sliced

1⁄2 teaspoon sesame seeds

Directions

1. Preheat the oven to 450°F

2. In a small bowl, whisk together the honey, garlic, soy sauce, 

rice vinegar, sesame oil, ginger, and Sriracha or red pepper 

flakes (if using).

3. Lay out 4 large sheets of heavy-duty foil.

4. Mound 1 cup of the selected vegetables onto the center of 

each piece of foil. 

5. Place a salmon fillet on top of each pile of vegetables. 

6. Divide the honey mixture evenly over each salmon and 

vegetable pile. This will be about 2 tablespoons for each 

pile.

7. Create four foil packets by bringing the short ends of each 

piece of foil together and folding twice to seal, then folding 

in the sides to seal, leaving room for steam. 

8. Place the foil packets on a baking sheet.

9. Bake for 10 minutes.

10. Remove the baking sheet from the oven and open each foil 

packet, then preheat the boiler.

11. Place the baking sheet with the opened packets back in the 

oven and broil until the inside of the fish 145°F when 

measured with a thermometer, about 3-5 minutes. 

12. Serve warm, garnishing each packet with the scallions and 

sesame seeds.
50

Table of Contents Recipe Index

Tuscan Tuna Salad Wrap 

Prep: 25 minutes | Chill: 10 minutes | Total: 35 minutes 

Yield: 4 servings | Serving Size: ~3⁄4 cup tuna mixture and 1 wrap

Nutrition Facts Per Serving: Calories: 375 | Total Fat: 11 g | Saturated Fat: 2 g 

Sodium: 630 mg | Total Carbohydrate: 39 g | Dietary Fiber: 9.5 g | Protein: 31 g

Inspired by a recipe submitted by Georgina Hignell RD, Northport VAMC 

For more recipes, please visit www.nutrition.va.gov

Ingredients

2 tablespoons red wine vinegar 

2 tablespoons oil

1⁄4 cup onion, chopped 

1 clove garlic, minced (about 1⁄2 teaspoon)

1 tablespoon dried parsley (or 3 tablespoons 

fresh)

1 (15.5-ounce) can no-salt-added great 

northern beans, drained and rinsed

1 (5-ounce) can tuna in water, drained

1⁄2 cup halved cherry tomatoes

1⁄2 cup diced bell pepper

1⁄2 cup diced celery

4 (8-inch) whole-grain wraps

Lettuce, chopped or torn, for topping

Directions

1. Whisk together the vinegar, oil, onion, garlic, and parsley in 

a medium bowl.

2. Add the beans, tuna, tomatoes, peppers, and celery. Toss to 

combine.

3. Set the mixture in the refrigerator for 10 minutes to chill 

and to allow the flavors to blend.

4. Spread about 3⁄4 cup of the tuna mixture onto one of the 

wraps.

5. Top with lettuce and roll tightly, sealing the ends, like a 

burrito.

6. Repeat with the remaining tuna mixture and wraps.

7. Serve cold.

Recipe Notes

• In place of a wrap, try adding over a bed of lettuce or salad greens. 
51

Table of Contents Recipe Index

Sheet Pan Tilapia and Vegetable Medley

Prep: 25 minutes | Cook: 20 minutes | Total: 45 minutes 

Yield: 2 servings | Serving Size: 1 tilapia filet, 1 potato, and 3⁄4 cup of the vegetables

Nutrition Facts Per Serving: Calories: 400 | Total Fat: 10 g | Saturated Fat: 2 g 

Sodium: 430 mg | Total Carbohydrate: 40 g | Dietary Fiber: 6 g | Protein: 40 g

Adapted from www.tasteofhome.com | Submitted by Jessica Long, MS, RDN, CD, Clement J. Zablocki VAMC

For more recipes, please visit www.nutrition.va.gov

Ingredients

Nonstick cooking spray

2 medium Yukon Gold potatoes, cut into 

wedges

3 large Brussels sprouts, thinly sliced

3 large radishes, thinly sliced

1 cup sugar snap peas, cut in half

1 small carrot, thinly sliced

1 tablespoon oil

1⁄2 teaspoon garlic powder

1⁄2 teaspoon ground black pepper

2 (6-ounce) tilapia fillets

1⁄2 teaspoon dried tarragon

1⁄4 teaspoon salt

2 teaspoons butter, softened

Lemon wedges (optional)

Directions

1. Preheat the oven to 450°F.

2. Line a rimmed baking sheet with foil. Spray the foil with 

cooking spray.

3. In a large bowl, add the potatoes, Brussels sprouts, 

radishes, sugar snap peas, carrot, oil, garlic powder, and 

black pepper. Toss to combine.

4. Transfer the vegetable mixture to the prepared baking 

sheet in a single layer

5. Bake until the potatoes are tender, about 20 minutes.

6. Remove the baking sheet from the oven, then preheat the 

broiler. 

7. Push the vegetables to one side of the baking sheet, then 

add the tilapia to the other side.

8. Sprinkle the fish with the tarragon and salt, then dot with 

the softened butter.

9. Broil 4-5 inches from the heat until the fish flakes easily 

with a fork or until a thermometer placed in center of the 

thickest part reads 145°F, about 5 minutes. 

10. Serve warm, with lemon wedges if desired.
52 

Table of Contents Recipe Index

Recipe Index
53

Table of Contents Recipe Index

A

Almonds

Rosemary Tuna Salad Sandwiches.................... 48

Apple

Apple Pork Tenderloin ...................................... 40

Apple juice

Sweet n’ Sour Pork Roast.................................. 38

Asparagus

Pasta Primavera.................................................. 9

Pork and Vegetable Fried Rice.......................... 41

B

Barley

Bean and Barley Soup....................................... 11

Beans

Black beans

Three-Bean Chili................................................ 14

Slow Cooker Chicken Fajitas............................. 19

Slow Cooker Stuffed Peppers ........................... 29

Ground Turkey and Sweet Potato Skillet.......... 32

Quinoa, Shrimp, and Black Bean Casserole...... 46

Cannellini beans

Tomato, Spinach, and Cannellini Bean Pasta ..... 8

White Bean, Kale, and Tomato Stew................ 12

White Chili ........................................................ 28

Chickpeas (Garbanzo beans)

Chickpea Shakshuka ........................................... 7

Chickpeas (Garbanzo beans), continued

Pasta with Chickpeas........................................ 10

Chickpea Stir-Fry ............................................... 15

Kidney beans

Three-Bean Chili................................................ 14

Southwest Chicken Soup .................................. 17

Great northern beans

Bean and Barley Soup....................................... 11

Walnut Chili Mac............................................... 26

Tomato and Sausage Bean Stew....................... 35

Tuscan Tuna Salad Wrap................................... 50

Pinto beans

Three-Bean Chili................................................ 14

White beans

Oven-Baked Buffalo Chicken Quesadilla........... 30

Bell pepper

Chickpea Shakshuka............................................ 7

Spinach and Red Pepper Frittata ...................... 13

Three-Bean Chili................................................ 14

Southwest Chicken Soup .................................. 17

Chicken Couscous Paella................................... 18

Slow Cooker Chicken Fajitas............................. 19

Mediterranean Chicken and Bulgur Skillet....... 20

White Chili......................................................... 28

Slow Cooker Stuffed Peppers............................ 29

Oven-Baked Buffalo Chicken Quesadilla........... 30

Recipe Index
54

Table of Contents Recipe Index

Bell pepper, continued

Ground Turkey and Sweet Potato Skillet.......... 32

Italian Pasta Skillet............................................ 33

Hearty Bell Pepper and Turkey Skillet .............. 34

Pork and Vegetable Fried Rice.......................... 41

Pork Tenderloin Kebabs.................................... 42

Tropical Tex-Mex Shrimp Fajitas ...................... 45

Tuscan Tuna Salad Wrap .................................. 50

Broccoli

Pasta Primavera.................................................. 9

Stovetop Chicken Divan.................................... 23

Oven-Baked Buffalo Chicken Quesadilla .......... 30

Brussels sprouts

Barbecue Pork Sheet Pan Dinner...................... 39

Bulgur

Mediterranean Chicken and Bulgur Skillet....... 20

C

Cabbage

Unstuffed Cabbage Rolls................................... 27

Zesty White Fish Tacos ..................................... 47

Carrots

Bean and Barley Soup....................................... 11

White Bean, Kale, and Tomato Stew................ 12

Lemon Chicken Stir-Fry..................................... 21

Braised Chicken and Vegetable Skillet.............. 34

Apple Pork Tenderloin ...................................... 40

Pork and Rice Skillet.......................................... 43

Cauliflower

Oven-Baked Buffalo Chicken Quesadilla .......... 30

Chicken Cauliflower Enchilada Skillet............... 31

Celery

Bean and Barley Soup....................................... 11

Chicken Couscous Paella................................... 18

White Chili ........................................................ 28

Celery, continued

Tuscan Tuna Salad Wrap................................... 50

Cheese

Pasta Primavera .................................................. 9

Spinach and Red Pepper Frittata ...................... 13

Slow Cooker Chicken Fajitas............................. 19

Mediterranean Chicken and Bulgur Skillet....... 20

Chicken Tortellini Soup ..................................... 22

Stovetop Chicken Divan.................................... 23

Walnut Chili Mac............................................... 26

Slow Cooker Stuffed Peppers............................ 29

Oven-Baked Buffalo Chicken Quesadilla........... 30

Chicken Cauliflower Enchilada Skillet............... 31

Ground Turkey and Sweet Potato Skillet.......... 32

Italian Pasta Skillet............................................ 33

Pork and Rice Skillet.......................................... 43

Coleslaw mix

Pork Egg Roll in a Bowl...................................... 36

Corn

Southwest Chicken Soup .................................. 17

Quinoa, Shrimp, and Black Bean Casserole ...... 46

Couscous

Chicken Couscous Paella................................... 18

E

Egg noodles

Stovetop Chicken Divan.................................... 23

Eggs

Spinach and Red Pepper Frittata ...................... 13

Pork and Vegetable Fried Rice.......................... 41

G

Green beans

Southwest Chicken Soup .................................. 17

Braised Chicken and Vegetable Skillet.............. 24

Green onions (see Scallions)
55

Table of Contents Recipe Index

K

Kale

White Bean, Kale, and Tomato Stew................ 12

Mediterranean Chicken and Bulgur Skillet....... 20

L

Lemon

Pasta Primavera.................................................. 9

Lemon Chicken Stir-Fry..................................... 21

Chicken Tortellini Soup..................................... 22

Lettuce

Tuscan Tuna Salad Wrap .................................. 50

Lime

White Chili ........................................................ 28

Zesty White Fish Tacos ..................................... 47

M

Mushrooms

Pasta Primavera.................................................. 9

Lemon Chicken Stir-Fry..................................... 21

Italian Pasta Skillet............................................ 33

Pork Tenderloin Kebabs.................................... 42

N

No-cook

Rosemary Tuna Salad Sandwiches.................... 48

Tuscan Tuna Salad Wrap .................................. 50

P

Pasta

Tomato, Spinach, and Cannellini Bean Pasta ..... 8

Pasta Primavera.................................................. 9

Pasta with Chickpeas........................................ 10

Chicken Tortellini Soup..................................... 22

Walnut Chili Mac .............................................. 26

Italian Pasta Skillet............................................ 33

Peach

Pork Tenderloin Kebabs.................................... 42

Peas

Pasta Primavera .................................................. 9

Chicken Couscous Paella................................... 18

Pork and Vegetable Fried Rice.......................... 41

Pork and Rice Skillet.......................................... 43

Pineapple

Chickpea Stir-Fry ............................................... 15

Pork Tenderloin Kebabs.................................... 42

Tropical Tex-Mex Shrimp Fajitas....................... 44

Poblano pepper

White Chili......................................................... 28

Potatoes

Braised Chicken and Vegetable Skillet.............. 24

Apple Pork Tenderloin ...................................... 40

Q

Quinoa

Slow Cooker Stuffed Peppers............................ 29

Quinoa, Shrimp, and Black Bean Casserole ...... 46

R

Rice

White Bean, Kale, and Tomato Stew ................ 12

Unstuffed Cabbage Rolls................................... 27

Hearty Bell Pepper and Turkey Skillet .............. 34

Sweet n’ Sour Pork Roast.................................. 38

Pork and Vegetable Fried Rice.......................... 41

Pork and Rice Skillet.......................................... 43

S

Scallions

Lemon Chicken Stir-Fry ..................................... 21

Walnut Chili Mac............................................... 26

Pork Egg Roll in a Bowl...................................... 36

Pork and Vegetable Fried Rice.......................... 41

Asian Salmon and Vegetable Packets............... 49
56

Table of Contents Recipe Index

Slow cooker

Slow Cooker Chicken Fajitas............................. 19

Slow Cooker Stuffed Peppers ........................... 29

Sweet n’ Sour Pork Roast.................................. 38

Apple Pork Tenderloin ...................................... 40

Snow peas

Lemon Chicken Stir-Fry..................................... 21

Spinach

Tomato, Spinach, and Cannellini Bean Pasta ..... 8

Bean and Barley Soup....................................... 11

Spinach and Red Pepper Frittata ...................... 13

Southwest Chicken Soup .................................. 17

Chicken Tortellini Soup..................................... 22

Italian Pasta Skillet............................................ 33

Tomato and Sausage Bean Stew ...................... 35

Rosemary Tuna Salad Sandwiches.................... 48

Stir-fry vegetables

Chickpea Stir-Fry............................................... 15

Sweet n’ Sour Pork Roast.................................. 38

Sweet potato

Ground Turkey and Sweet Potato Skillet.......... 32

Barbecue Pork Sheet Pan Dinner...................... 39

T

Tomatoes, canned

Chickpea Shakshuka ........................................... 7

Tomato, Spinach, and Cannellini Bean Pasta ..... 8

Pasta with Chickpeas........................................ 10

Bean and Barley Soup....................................... 11

White Bean, Kale, and Tomato Stew................ 12

Three-Bean Chili................................................ 14

Southwest Chicken Soup .................................. 17

Chicken Tortellini Soup..................................... 22

Unstuffed Cabbage Rolls................................... 27

Tomato and Sausage Bean Stew ...................... 35

Tomatoes, canned, continued

Slow Cooker Chicken Fajitas............................. 19

Chicken Cauliflower Enchilada Skillet............... 31

Hearty Bell Pepper and Turkey Skillet .............. 34

Tomatoes, fresh

Chicken Couscous Paella................................... 18

Walnut Chili Mac............................................... 26

Oven-Baked Buffalo Chicken Quesadilla........... 30

Rosemary Tuna Salad Sandwiches.................... 48

Tuscan Tuna Salad Wrap................................... 50

Tortillas or wraps

Oven-Baked Buffalo Chicken Quesadilla........... 24

Slow Cooker Chicken Fajitas............................. 29

Tropical Tex-Mex Shrimp Fajitas....................... 45

Zesty White Fish Tacos...................................... 47

Tuscan Tuna Salad Wrap................................... 50

W

Walnuts

Walnut Chili Mac............................................... 26

Water chestnuts

Chickpea Stir-Fry ............................................... 15

Y

Yogurt

Slow Cooker Chicken Fajitas............................. 19

Pork and Rice Skillet.......................................... 43

Zesty White Fish Tacos...................................... 47

Rosemary Tuna Salad Sandwiches.................... 48

Z

Zucchini

Pasta with Chickpeas ........................................ 10

Pork Tenderloin Kebabs.................................... 42