Vegetarian Quesadillas

  • 1/2     medium red or green sweet pepper, seeded and cut into bite-size strips
  • 1/2     medium onion, halved and thinly sliced
  • 1      fresh serrano pepper, halved, seeded, and cut into thin strips*
  • 2    teaspoons   vegetable oil
  • 4      6-inch white corn tortillas
  •     Nonstick cooking spray
  • 1/2   cup   shredded Monterey Jack cheese (2 ounces)
  • 2    thin slices  tomato, halved crosswise
  • 1    tablespoon   snipped fresh cilantro
  •     Light dairy sour cream (optional)
  •     Cilantro and lime wedges (optional)
In a large skillet cook sweet pepper, onion, and serrano pepper in hot oil over medium-high heat for 3 to 5 minutes or until vegetables are just tender. Remove from heat.
Lightly coat one side of each tortilla with cooking spray. On the uncoated side of two of the tortillas, divide half of the cheese. Top with onion mixture, tomato slices, the 1 tablespoon cilantro, and the remaining cheese. Top with remaining tortillas, coated sides up.
Heat a very large skillet or griddle over medium heat. Cook quesadillas for 4 to 5 minutes per side or until cheese melts and tortillas are lightly browned. Cut each quesadilla into 4 wedges. Serve warm and, if desired, with sour cream, additional cilantro and lime wedges.

  • *Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.


  • Cost: sweet pepper: $0.75
    onion: $0.17
    serrano chile: $0.06
    tortillas: $0.29
    cheese: $0.74
    tomato: $1.15
    cilantro: $0.25
    total cost: $3.41
    cost per serving: $0.43
Nutrition information

Per Serving: cal. (kcal) 61, Fat, total (g) 4, chol

Recipe courtesy of:


Spicy Beef and Noodle Salad

  • 1    pound   beef flank steak
  • 1    tablespoon   soy sauce
  • 8    ounces   rice noodles
  • 1      medium English cucumber
  • 1    cup   packaged fresh julienned carrots
  • 1/2   cup   Asian sweet chili sauce
  • 1/2   cup   water
  •     Fresh cilantro leaves
Preheat broiler. Brush steak with soy sauce. Place on rack of unheated broiler pan. Broil 4 to 5 inches from heat for 15 to 18 minutes or to desired doneness (160 degrees F for medium), turning once halfway through broiling. Thinly slice beef across the grain.
Meanwhile, cook noodles according to package directions; drain in colander. Rinse with cold water.
Slice cucumber crosswise in three sections. Using a vegetable peeler, cut lengthwise ribbons from sections.
Combine chili sauce and water. Divide steak, noodles, cucumber, and carrots among bowls. Drizzle with chili sauce mixture, sprinkle cilantro. Makes 4 servings.

Nutrition information

Per Serving: cal. (kcal) 477, Fat, total (g) 9, chol. (mg) 40, sat. fat (g) 4, carb. (g) 70, Monosaturated fat (g) 3, Polyunsaturated fat (g) 0, fiber (g) 3, sugar (g) 16, pro. (g) 27, vit. A (IU) 4519, vit. C (mg) 4, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 8, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 24, Cobalamin (Vit. B12) (µg) 1, sodium (mg) 839, Potassium (mg) 598, calcium (mg) 61, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet

Stuffed Cabbage

stuffed cabbageIngredients

Cabbage & Filling

  • 1 cup water
  • 1/2 cup short-grain brown rice
  • 1 teaspoon extra-virgin olive oil plus 2 tablespoons, divided
  • 1 large Savoy cabbage (2-3 pounds)
  • 1 pound baby bella mushrooms, finely chopped
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 1/2 teaspoon dried rubbed sage
  • 1/2 teaspoon crumbled dried rosemary
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper plus 1/8 teaspoon, divided
  • 1/2 cup red wine
  • 1/4 cup dried currants
  • 1/3 cup toasted pine nuts (see Tips), chopped


  • 2 tablespoons extra-virgin olive oil, divided
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 28-ounce can no-salt-added crushed tomatoes (see Tips)
  • 1/2 cup red wine


  1. To prepare cabbage & filling: Combine water, rice and 1 teaspoon oil in a medium saucepan; bring to a boil. Reduce heat to maintain the barest simmer, cover and cook until the water is absorbed and the rice is just tender, 40 to 50 minutes. Transfer to a large bowl and set aside.
  2. Meanwhile, half fill a large pot with water and bring to a boil. Line a baking sheet with a clean kitchen towel and place near the stove.
  3. Using a small, sharp knife, remove the core from the bottom of the cabbage. Add the cabbage to the boiling water and cook for 5 minutes. As the leaves soften, use tongs to gently remove 8 large outer leaves. Transfer the leaves to the baking sheet and pat with more towels to thoroughly dry. Set aside.
  4. Drain the remaining cabbage in a colander for a few minutes. Finely chop enough to get about 3 cups. (Save any remaining cabbage for another use.)
  5. Heat 1 1/2 tablespoons oil in a large skillet over medium-high heat. Add mushrooms, onion, garlic, sage, rosemary and 1/4 teaspoon each salt and pepper; cook, stirring, until the mushrooms have released their juices and the pan is fairly dry, 8 to 10 minutes. Add wine and cook, stirring, until evaporated, about 3 minutes more. Add the mixture to the cooked rice along with currants and pine nuts.
  6. Heat the remaining 1/2 tablespoon oil in the skillet over medium-high. Add the chopped cabbage, the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper; cook, stirring, until the cabbage is wilted and just beginning to brown, 3 to 5 minutes. Add to the rice mixture.
  7. To prepare sauce: Heat 1 tablespoon oil in a large skillet over medium heat. Add onion, garlic, salt and pepper and cook, stirring, until starting to soften, 2 to 4 minutes. Add tomatoes and wine; bring to a simmer and cook until slightly thickened, about 10 minutes.
  8. Preheat oven to 375°F.
  9. To stuff cabbage: Place a reserved cabbage leaf on your work surface; cut out the thick stem in the center, keeping the leaf intact. Place about 3/4 cup filling in the center. Fold both sides over the filling and roll up. Repeat with the remaining 7 leaves and filling.
  10. Spread 1 cup of the tomato sauce in a 9-by-13-inch baking dish. Place the stuffed cabbage rolls, seam side down, on the sauce. Pour the remaining sauce over the rolls and drizzle with the remaining 1 tablespoon oil.
  11. Bake, uncovered, basting twice with the sauce, until hot, about 45 minutes.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 10, cover and refrigerate for up to 1 day. Let stand at room temperature for about 30 minutes before baking.
  • Sodium amounts vary widely among brands of plum and crushed. And although it can be hard to find any labeled “no-salt-added,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving.


Per serving: 543 calories; 24 g fat (3 g sat, 14 g mono); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 22 g total sugars; 14 g protein; 12 g fiber; 499 mg sodium; 1830 mg potassium.

Recipe courtesy of:


Italian Sausage and Zucchini Quiche


  • Nonstick cooking spray
  • 4 ounces uncooked turkey Italian sausage links, casings removed
  • 1 cup coarsely shredded zucchini
  • 1/2 cup chopped red sweet pepper (1 small)
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 1 1/2 cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten
  • 1/4 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1/3 cup shredded part-skim or reduced-fat mozzarella cheese


  1. Preheat oven to 325 degrees F. Coat four 8-ounce shallow ramekins or quiche dishes or one 9-inch pie plate with cooking spray. Set aside.
  2. In a medium skillet cook turkey sausage, zucchini, and sweet pepper until turkey is cooked through and sweet pepper is just tender, using a wooden spoon to break up turkey as it cooks. In a medium bowl combine cooked turkey mixture and Parmesan cheese. Divide mixture among the prepared dishes or spoon into the pie plate. In a medium bowl whisk together egg, milk, and black pepper. Divide egg mixture evenly among the ramekins or pour into the pie plate. Sprinkle with mozzarella cheese.
  3. Bake individual servings about 25 minutes or pie plate about 35 minutes or until a knife inserted in center(s) comes out clean. Cool on a wire rack 10 minutes before serving.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 151 cal., 5 g total fat (3 g sat. fat), 25 mg chol., 588 mg sodium, 6 g carb. (1 g fiber, 4 g sugars), 18 g pro.

Recipe courtesy of: Diabetic Living

Koren Style Beef Cabbage Tacos

koren style tacosIngredients

Pickled Napa Cabbage

  • 4 cups sliced napa cabbage (sliced crosswise)
  • 3/4 cup rice vinegar
  • 1/2 cup water
  • 1 tablespoon minced fresh ginger
  • 1/2 teaspoon coarsely ground pepper
  • 1/4 teaspoon crushed red pepper
  • Pinch of salt

Steak & Marinade

  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup rice vinegar
  • 1 tablespoon toasted sesame oil
  • 2 scallions, finely chopped
  • 1 1/2 tablespoons minced fresh ginger
  • 1 1/2 tablespoons sugar
  • 2 cloves garlic, minced
  • 1-2 teaspoons chile paste, such as sambal oelek
  • 1 pound skirt steak or flank steak, trimmed

Filling & Cabbage Shells

  • 1 cup water
  • 1/2 cup brown basmati rice
  • 1/4 teaspoon canola oil plus 1 1/2 tablespoons, divided
  • 1 medium red cabbage
  • 1 large onion, halved and thinly sliced
  • 2 cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • Pinch of salt
  • 1 tablespoon minced fresh ginger


  1. To prepare pickled cabbage: Place napa cabbage in a large bowl. Combine 3/4 cup rice vinegar, 1/2 cup water, 1 tablespoon ginger, 1/2 teaspoon pepper, crushed red pepper and salt in a medium saucepan; bring to a boil over high heat and cook until the salt is dissolved, 30 seconds to 1 minute. Let cool for 2 minutes. Pour over the cabbage and stir well. Cover and refrigerate, stirring occasionally, for least 2 hours and up to 1 day.
  2. To marinate steak: Combine soy sauce, 1/4 cup vinegar, sesame oil, scallions, 1 1/2 tablespoons ginger, sugar, garlic and chile paste to taste in a shallow glass dish. Add steak, cover and marinate in the refrigerator, turning once or twice, for at least 1 hour and up to 1 day.
  3. To prepare filling & cabbage shells: Combine 1 cup water, rice and 1/4 teaspoon canola oil in a medium saucepan. Bring to a boil over high heat. Stir well, reduce heat to maintain the barest simmer, cover and cook until the water is absorbed and the rice is tender, 40 to 50 minutes. Set aside, covered.
  4. Remove the outermost leaves from red cabbage, cut the head in half through the core and remove the core from each half. Peel leaves from each half and select 8 good-looking ones to use for the taco shells. Thinly slice enough of the remaining cabbage to get 4 cups.
  5. Heat the remaining 1 1/2 tablespoons canola oil in a large skillet over medium heat. Add onion, 2 cloves minced garlic, 1/4 teaspoon pepper and a pinch of salt; cook, stirring frequently, until softened and starting to brown, about 5 minutes. Add the sliced red cabbage and 1 tablespoon ginger and cook, stirring occasionally, until the cabbage starts to wilt, about 5 minutes more. Set aside.
  6. When you’re ready to cook the steak, preheat a grill to medium-high. (Or position an oven rack 3 to 4 inches from the heat source and preheat broiler to high.)
  7. Remove the steak from the marinade; reserve the marinade. Grill (or broil), turning once, 6 to 7 minutes for medium-rare skirt steak or 9 to 12 minutes for medium-rare flank steak. Transfer to a clean cutting board, tent with foil and let rest for 5 minutes.
  8. Add the marinade to the red cabbage mixture in the skillet and bring to a boil over medium-high heat. Cook, stirring, until the liquid is almost evaporated, about 4 minutes.
  9. To serve, divide the rice and the red cabbage mixture among the cabbage shells. Very thinly slice the steak against the grain and divide among the tacos. Top each with about 2 tablespoons drained pickled cabbage.

Tips & Notes

  • Make Ahead Tip: Pickle cabbage & marinate steak (Steps 1 & 2) up to 1 day ahead. Prepare rice (Step 3) & cabbage filling (Step 5) up to 2 hours ahead.


Per serving: 450 calories; 19 g fat (5 g sat, 10 g mono); 74 mg cholesterol; 40 g carbohydrates; 5 g added sugars; 11 g total sugars; 30 g protein; 6 g fiber; 728 mg sodium; 1038 mg potassium

Recipe Courtesy of:


Roasted Cabbage

roasted cabbageIngredients


  • 1/2 medium green cabbage(1-1 1/2 pounds), outer leaves removed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  • 2 teaspoons Dijon mustard
  • 2 teaspoons white balsamic or white-wine vinegar
  • 1 teaspoon lemon juice
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 3 tablespoons minced fresh chives
  • 2 tablespoons extra-virgin olive oil


  1. Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
  2. To prepare cabbage: Cut cabbage half into four wedges and cut out any thick core, leaving the wedges as intact as possible. Drizzle the cut sides with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Place the wedges flat-side down on the prepared baking sheet.
  3. Roast the cabbage for 12 minutes. Carefully flip over (it’s OK if it falls apart a little) and roast until browned on both sides, about 8 minutes more.
  4. To prepare vinaigrette: Combine mustard, vinegar, lemon juice, pepper and 1/8 teaspoon salt in a small bowl. Add chives and oil; stir until well combined.
  5. Transfer the cabbage to a serving plate (or plates) and drizzle with the vinaigrette while still hot. Serve hot or room temperature


Per serving: 125 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 4 g total sugars; 2 g protein; 3 g fiber; 271 mg sodium; 205 mg potassium.

Recipe courtesy of:


Collard Greens

collard greensBoil the collard greens for about 3 minutes its called blanching take out put into some cold ice water to stop the cooking process stuff with you favorite meat and veggies you can use rice as a binder your choice lightly oil and bake