College Recipes: A College Cookbook for Students Filled with Delicious College Recipes [2 ed.]

Table of contents :
Table of Contents
Microwave Mexican Lasagna
How to Make Hummus
Chicken Alfredo
Macaroni Salad in College
Creole Penne
Brown Vanilla Pudding
Chicken Biscuits in College
Oatmeal Pudding
Fried Chicken I
Chicken Egg Noodles Dinner
Breakfast for a Week (Swiss Hashbrown Bake)
Chili Beef Stew
American Potato Salad
Egg Salad in the Dorm
Chicken Salad Thursdays
Corn Salad Sundays
Maque Choux (Native American Style Corn Salad)
Tuna Salad Classical
Mesa Macaroni Salad
Salt Belt Coleslaw
6-Ingredient Tuna Ceviche
Joey’s Fruit Salad
5-Ingredient Grape Salad
Persian Fruit Salad
Zaineb's Moroccan Couscous Salad
Asian Apple Slaw
Buffalo Chicken Salad
Mexican Pizzas
Tofu Salad II
American Dinner Rolls
NC State Collard Greens
Sweet Onions and Okra
Loco Moco (Rice and Beef)
Red Rice and Beans
Upstate Medical Deli Style Reuben
Sunny Hot Spaghetti
Puttanesca (Southern Italian Style)
Classical Penne Pasta
Parmesan Orzo
Pasta Rustica
Chicken Parm (Italian Parmigiana)
Tisch Tortellini
Prepared Pesto Sauce
American Pesto
Pasta Pesto for the Weekend
Asian Peanut Pesto
Pesto Spirals
Spicy Pesto
Mom's Lasagna I
Pretty Easy Lasagna II
Peanut Butter and Apple Sandwiches
Alternative Peanut Butter Sandwiches
Chicken Curry for College
Corn and Cashew Hummus
Mediterranean Red Hummus
Black Bean Hummus
Banana Waffle Mornings
Tofu Mushroom Soup
Ramen Frittatas
Caesar Parmesan Pasta Salad
Delta Gamma Pasta Salad
Vegetable Pasta Salad
Chicken Burgers
Spam Burgers
Maxwell School Mushroom Burgers
Black Bean Burgers
Texas A&M Enchiladas
Tex Mex Brunch
Handmade Oatmeal
Oatmeal Casserole
The Quickest Mac 'n' Cheese
Mac and Cheese Soup
Syracuse Creamy Chicken
4-Ingredient Freshly Mashed Potatoes
How to Make French Fries
Garlic Festival Fries
Off-Campus Onion Rings
How to Bake French Fries
Oxford Salt & Vinegar Fries
Copycat Shake Shack Crinkle Cuts
American Cheese Hot Dogs
Macaroni Hot Dog Dinner
Hofstra Gourmet Hot Dogs
Hot Dog and Potato Skillet
Quiet Friday Night Beef Soup
Farfalle and Beef Casserole
How to Make a Taco
Low-Carb Taco Shells
Taco Tuesday Casserole
Easy Egg Drop Soup
Ramen Chicken Casserole
Easy Off-Campus Lo-Mein
20 Min Ramen Ground Beef Dinner
Alpha Phi Egg Foo Yung
Better Ramen Noodles
4-Ingredient Ramen Chili
Better Ramen Noodles
How to Make an Omelet
Microwave Mug Omelet
Pepperdine Potato Omelet
Lisa’s Favorite Omelet

Citation preview

College Recipes A College Cookbook for Students Filled with Delicious College Recipes (2nd Edition) By BookSumo Press All rights reserved

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Table of Contents

69 . . . . . . . . . Peanut Butter and Apple Sandwiches 72 . . . . . . . . . Alternative Peanut Butter Sandwiches 73 . . . . . . . . . Chicken Curry for College 74 . . . . . . . . . Corn and Cashew Hummus 75 . . . . . . . . . Mediterranean Red Hummus 7 . . . . . . . . . . Microwave Mexican Lasagna 76 . . . . . . . . . Black Bean Hummus 8 . . . . . . . . . . How to Make Hummus 77 . . . . . . . . . Banana Waffle Mornings 9 . . . . . . . . . . Chicken Alfredo 78 . . . . . . . . . Tofu Mushroom Soup 12 . . . . . . . . . Macaroni Salad in College 79 . . . . . . . . . Ramen Frittatas 13 . . . . . . . . . Creole Penne 80 . . . . . . . . . Caesar Parmesan Pasta Salad 14 . . . . . . . . . Brown Vanilla Pudding 81 . . . . . . . . . Delta Gamma Pasta Salad 15 . . . . . . . . . Chicken Biscuits in College 84 . . . . . . . . . Vegetable Pasta Salad 18 . . . . . . . . . Oatmeal Pudding 85 . . . . . . . . . Chicken Burgers 19 . . . . . . . . . Fried Chicken I 86 . . . . . . . . . Spam Burgers 20 . . . . . . . . . Chicken Egg Noodles Dinner 87 . . . . . . . . . Maxwell School Mushroom Burgers 21 . . . . . . . . . Breakfast for a Week (Swiss Hashbrown Bake) 88 . . . . . . . . . Black Bean Burgers 24 . . . . . . . . . Chili Beef Stew 89 . . . . . . . . . Texas A&M Enchiladas 25 . . . . . . . . . American Potato Salad 90 . . . . . . . . . Tex Mex Brunch 26 . . . . . . . . . Egg Salad in the Dorm 91 . . . . . . . . . Handmade Oatmeal 27 . . . . . . . . . Chicken Salad Thursdays 92 . . . . . . . . . Oatmeal Casserole 28 . . . . . . . . . Corn Salad Sundays 29 . . . . . . . . . Maque Choux (Native American Style Corn Salad) 93 . . . . . . . . . The Quickest Mac 'n' Cheese 96 . . . . . . . . . Mac and Cheese Soup 30 . . . . . . . . . Tuna Salad Classical 97 . . . . . . . . . Syracuse Creamy Chicken 31 . . . . . . . . . Mesa Macaroni Salad 98 . . . . . . . . . 4-Ingredient Freshly Mashed Potatoes 32 . . . . . . . . . Salt Belt Coleslaw 99 . . . . . . . . . How to Make French Fries 33 . . . . . . . . . 6-Ingredient Tuna Ceviche 100 . . . . . . . . Garlic Festival Fries 36 . . . . . . . . . Joey’s Fruit Salad 101 . . . . . . . . Off-Campus Onion Rings 37 . . . . . . . . . 5-Ingredient Grape Salad 102 . . . . . . . . How to Bake French Fries 38 . . . . . . . . . Persian Fruit Salad 103 . . . . . . . . Oxford Salt & Vinegar Fries 39 . . . . . . . . . Zaineb's Moroccan Couscous Salad 104 . . . . . . . . Copycat Shake Shack Crinkle Cuts 40 . . . . . . . . . Asian Apple Slaw 105 . . . . . . . . American Cheese Hot Dogs 41 . . . . . . . . . Buffalo Chicken Salad 108 . . . . . . . . Macaroni Hot Dog Dinner 42 . . . . . . . . . Mexican Pizzas 109 . . . . . . . . Hofstra Gourmet Hot Dogs 43 . . . . . . . . . Tofu Salad II 110 . . . . . . . . Hot Dog and Potato Skillet 44 . . . . . . . . . American Dinner Rolls 111 . . . . . . . . Quiet Friday Night Beef Soup 45 . . . . . . . . . NC State Collard Greens 112 . . . . . . . . Farfalle and Beef Casserole 48 . . . . . . . . . Sweet Onions and Okra 113 . . . . . . . . How to Make a Taco 49 . . . . . . . . . Loco Moco (Rice and Beef) 114 . . . . . . . . Low-Carb Taco Shells 50 . . . . . . . . . Red Rice and Beans 115 . . . . . . . . Taco Tuesday Casserole 51 . . . . . . . . . Upstate Medical Deli Style Reuben 116 . . . . . . . . Easy Egg Drop Soup 52 . . . . . . . . . Sunny Hot Spaghetti 117 . . . . . . . . Ramen Chicken Casserole 53 . . . . . . . . . Puttanesca (Southern Italian Style) 120 . . . . . . . . Easy Off-Campus Lo-Mein 54 . . . . . . . . . Classical Penne Pasta 121 . . . . . . . . 20 Min Ramen Ground Beef Dinner 55 . . . . . . . . . Parmesan Orzo 122 . . . . . . . . Alpha Phi Egg Foo Yung 56 . . . . . . . . . Pasta Rustica 123 . . . . . . . . Better Ramen Noodles 57 . . . . . . . . . Chicken Parm (Italian Parmigiana) 124 . . . . . . . . 4-Ingredient Ramen Chili 60 . . . . . . . . . Tisch Tortellini 125 . . . . . . . . Better Ramen Noodles 61 . . . . . . . . . Prepared Pesto Sauce 128 . . . . . . . . How to Make an Omelet 62 . . . . . . . . . American Pesto 129 . . . . . . . . Microwave Mug Omelet 63 . . . . . . . . . Pasta Pesto for the Weekend 130 . . . . . . . . Pepperdine Potato Omelet 64 . . . . . . . . . Asian Peanut Pesto 131 . . . . . . . . Lisa’s Favorite Omelet 65 . . . . . . . . . Pesto Spirals 66 . . . . . . . . . Spicy Pesto 67 . . . . . . . . . Mom's Lasagna I 68 . . . . . . . . . Pretty Easy Lasagna II

Microwave

Mexican Lasagna

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 8 to 10 Calories 709 kcal Carbohydrates 35.8 g Cholesterol 143 mg Fat 45.4 g Fiber 2.3 g Protein 39.3 g Sodium 1304 mg

Ingredients

11 oz lasagna noodles 1 lb lean ground beef 24 oz tomato sauce 1/2 C. water

1 (1 oz) package taco seasoning mix 8 C. shredded Cheddar cheese 1/2 C. minced tortilla chips

Directions 1. Boil your pasta for 10 mins in water and salt. Remove all water. Set aside. 2. Fry your beef until browned, and remove excess oils. Combine in some taco seasoning, then tomato and finally water. Lightly simmer for 6 mins. 3. Get your dish (must be able to fit in microwave), and layer in the following manner: lasagna noodles, beef mix, cheese. Continue until dish is full. 4. Microwave for 10 mins on the highest power setting covered with plastic wrap. 5. Garnish with tortilla chips. 6. Enjoy.

Microwave Mexican Lasagna

7

HOW TO MAKE

Hummus

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 16 Calories 77 kcal Fat 4.3 g Carbohydrates 8.1g Protein 2.6 g Cholesterol 0 mg Sodium 236 mg

Ingredients

2 C. canned garbanzo beans, drained 1/3 C. tahini 1/4 C. lemon juice 1 tsp salt 2 cloves garlic, halved

1 tbsp olive oil 1 pinch paprika 1 tsp minced fresh parsley

Directions 1. Blend the following in a food processer until paste-like: garlic, garbanzos, salt, tahini, and lemon juice. 2. Add this to a bowl with olive oil, paprika, and parsley. 3. Enjoy.

8

How to Make Hummus

Chicken

Alfredo

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 4 Calories 572 kcal Fat 19.3 g Carbohydrates 57.3g Protein 41.9 g Cholesterol 84 mg Sodium 1707 mg

Ingredients

2 tbsps olive oil 2 cloves garlic, finely chopped 4 skinless, boneless chicken breast halves - cut into strips 2 C. fresh spinach leaves

1 (4.5 oz.) package dry Alfredo sauce mix 2 tbsps pesto 1 (8 oz.) package dry penne pasta 1 tbsp grated Romano cheese

Directions 1. In a large skillet, heat oil on medium-high heat and sauté garlic for about 1 minute. 2. Add the chicken and cook for about 7-8 minutes from both sides and stir in the spinach and cook for about 3-4 minutes. 3. At the same time, prepare the Alfredo sauce according to the package's directions and add the pesto and stir to combine and keep aside. 4. In a large pan of lightly salted boiling water, add the pasta and cook for about 8-10 minutes or till desired doneness and drain well. 5. In a large bowl, add the cooked pasta, chicken mixture and pesto mixture and toss to coat well. 6. Serve immediately with a garnishing of cheese.

Chicken Alfredo

9

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11

MACARONI SALAD

in College

Prep Time: 20 mins Total Time: 4 hr 30 mins Servings per Recipe: 10 Calories 390 kcal Fat 18.7 g Carbohydrates 49.3g Protein 6.8 g Cholesterol 8 mg Sodium 529 mg

Ingredients

4 C. uncooked elbow macaroni 1 C. mayonnaise 1/4 C. distilled white vinegar 2/3 C. white sugar 2 1/2 tbsps prepared yellow mustard 1 1/2 tsps salt 1/2 tsp ground black pepper 1 large onion, diced

2 stalks celery, diced 1 green bell pepper, seeded and diced 1/4 C. grated carrot 2 tbsps diced pimento peppers

Directions 1. Boil your macaroni in water and salt for 9 mins then remove the liquids. 2. Get a bowl, combine: macaroni, onions, pimentos, celery, carrots, black pepper, mayo, salt, green peppers, vinegar, mustard, and sugar. 3. Place a covering of plastic around the bowl and put everything in the fridge for 5 hrs. 4. Enjoy.

12

Macaroni Salad in College

Creole

Penne

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 436.7 Fat 106.2mg Cholesterol 329.4mg Sodium 11.7g Carbohydrates 36.2g Protein 436.7

Ingredients

4 boneless skinless chicken breasts 6 tbsp Cajun seasoning 1 packages chopped spinach 2 tbsp butter or 2 tbsp margarine 2 tbsp flour 2 C. milk

1/4 C. parmesan cheese 1/2 tsp garlic powder salt and pepper 1 package mostaccioli noodles, or penne pasta 4 tbsp olive oil

Directions 1. Cook the noodles by following the instructions on the package. 2. Place a heavy saucepan over medium heat. Heat in it the butter. Mix into it the flour and cook it until it becomes golden. 3. Add to them the milk gradually while whisking all the time. Stir in the spinach, cheese, garlic powder, salt and pepper. 4. Let the sauce cook for 5 to 7 min while stirring it until it becomes thick. 5. Place a large skillet over medium heat. Heat the oil in it. 6. Season the chicken breasts with Cajun seasoning, a pinch of salt and pepper. Cook the chicken breasts in the hot pan 5 to 8 min on each side. 7. Serve your pasta warm with the golden chicken breasts and cheese sauce. 8. Enjoy.

Creole Penne

13

BROWN VANILLA

Pudding

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 547.2 Fat 20.6g Cholesterol 64.6mg Sodium 368.7mg Carbohydrates 81.0g Protein 10.2g

Ingredients

4 tbsp butter 4 C. milk 1 C. brown sugar, packed 1/4 tsp salt 2/3 C. flour 2 tsp vanilla

Directions 1. Place a heavy saucepan over medium heat. Heat in it the butter until it melts. Stir it the milk and heat it through. 2. Mix in it the sugar with flour and salt while cooking them until they become thick. 3. Turn off the heat and fold the vanilla into the mix. Place them pudding aside to cool down for a while. Chill it in the fridge for 8 h. 4. Serve it with your favorite toppings. 5. Enjoy.

14

Brown Vanilla Pudding

Chicken

Biscuits in College

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 440.7 Fat 9.4g Cholesterol 1.0mg Sodium 1465.3mg Carbohydrates 78.4g Protein 11.3g

Ingredients

4 C. biscuit mix, like Bisquick 2 1/4 C. whole wheat flour 2 1/4 C. all-purpose flour 3/4 C. season salt 1 tbsp salt 3/4 tsp salt

2 tbsp pepper 1 tbsp garlic salt 1 tbsp onion salt 1 tbsp paprika

Directions 1. Before you do anything, preheat the oven to 350 F. Line up a baking sheet. 2. Get a large mixing bowl: Combine in it all the ingredients and mix them well. 3. Coat the chicken pieces in some beaten eggs and coat them with the biscuit mix. 4. Place a large pan over medium heat: Melt in it some lard. Cook in it the chicken pieces until they become golden brown. 5. Place the chicken pieces on the lined up pan and let them cook in the oven for 1 h. Serve them warm. 6. Enjoy.

Chicken Biscuits in College

15

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17

OATMEAL

Pudding

Prep Time: 2 mins Total Time: 20 mins Servings per Recipe: 4 Calories 173.6 Fat 5.3g Cholesterol 12.8mg Sodium 628.0mg Carbohydrates 24.8g Protein 7.0g

Ingredients

1 1/2 C. rolled oats, old fashioned 1 1/2-2 C. milk 1 cinnamon stick, about 3-inch piece 1 tsp salt

Directions 1. Place a heavy saucepan over medium heat. Stir in it the oats with milk, cinnamon and salt. Cook them until they start boiling. 2. Stir into them extra milk if the mix is too dry. Lower the heat and let them cook for 22 min over low heat while stirring from time to time. 3. Serve your oatmeal warm with some chopped fruits or nuts. 4. Enjoy.

18

Oatmeal Pudding

How to Make

Fried Chicken

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 1 Calories 167.5 Fat 13.5g Cholesterol 16.2mg Sodium 287.4mg Carbohydrates 10.3g Protein 1.5g

Ingredients

1/3 C. vegetable oil 1/3 C. butter 1 C. all-purpose flour 1 tsp salt 2 tsp black pepper

2 tsp paprika 1 tsp garlic salt 1 tsp dried marjoram 10 chicken pieces

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Combine the butter with oil in a baking pan. Place it in the oven for 2 min until the batter melts then place it aside. 3. Combine the paprika with marjoram, flour, garlic salt, paprika, salt and pepper in a large zip lock bag. 4. Dip the chicken pieces in the melted butter mix then add them to the flour mix. 5. Seal the bag and shake it to coat. Place the chicken pieces in the pan with the remaining butter mix. 6. Place the pan in the oven and let them cook for 48 min. 7. Once the time is up, flip the chicken pieces and let them cook for an extra 8 min. Serve them warm with your favorite sauce. 8. Enjoy.

Fried Chicken I

19

CHICKEN EGG

Noodles Dinner

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 416.0 Fat 10.9g Cholesterol 87.2mg Sodium 960.7mg Carbohydrates 61.9g Protein 16.6g

Ingredients

2 tbsp butter 1 chicken bouillon cube 2 (14 oz.) cans chicken broth 12 oz. egg noodles

Directions 1. Place a large saucepan over medium heat. Melt in it the butter. 2. Stir in it the bouillon cube with broth. Cook them until they start boiling. 3. Stir in the noodles and cook them until they start boiling again. Turn off the heat. Let the noodles sit for 35 min. 4. Serve it hot. 5. Enjoy.

20

Chicken Egg Noodles Dinner

Breakfast for a Week

(Swiss Hashbrown Bake)

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 12 Calories 338.4 Fat 24.1g Cholesterol 133.5mg Sodium 483.2mg Carbohydrates 15.1g Protein 15.0g

Ingredients

1 lb. bacon, diced 1 medium sweet onion, chopped 6 eggs, lightly beaten 4 C. frozen hash brown potatoes, thawed 2 C. shredded cheddar cheese

1 1/2 C. cottage cheese 1 1/4 C. shredded Swiss cheese salt and pepper

Directions 1. Before you do anything, preheat the oven to 325 F. 2. Place a large pan over medium heat. Sauté in it the onion with bacon for 6 min. Drain them and discard the excess fat. 3. Get a large mixing bowl: Mix in it the onion and bacon mix with eggs, hash brown potatoes, cheddar cheese, cottage cheese, Swiss cheese, a pinch of salt and pepper. 4. Pour the mix in a greased baking pan. Cook it in the oven for 38 to 42 min. Serve it warm. 5. Enjoy.

Breakfast for a Week (Swiss Hashbrown Bake)

21

22

23

CHILI

Beef Stew

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 148.0 Fat 3.4g Cholesterol 35.1mg Sodium 2063.4mg Carbohydrates 15.2g Protein 14.8g

Ingredients

1 -2 lb. extra lean ground beef 1 chopped onion 1 C. diced celery 2 C. diced cabbage 2 tbsp Worcestershire sauce 2 tbsp chili powder 2 tbsp salt

2 tbsp sugar 1 (14 1/2 oz.) cans stewed tomatoes 1 (8 oz.) cans kidney beans 2 C. water

Directions 1. Place a large pot over medium heat. Cook in it the beef for 10 min and discard the excess fat. 2. Stir in the cabbage with onion and celery. Cook them for 4 min. 3. Stir in the water Worcestershire sauce, chili powder, tomato, beans salt and sugar. Put on the lid and let them cook for 32 min. 4. Serve your stew hot with some rice. 5. Enjoy.

24

Chili Beef Stew

American

Potato Salad

Prep Time: 45 mins Total Time: 1 hr Servings per Recipe: 8 Calories 206 kcal Fat 7.6 g Carbohydrates 30.5g Protein 5.5 g Cholesterol 72 mg Sodium 335 mg

Ingredients

5 potatoes 3 eggs 1 C. diced celery 1/2 C. diced onion 1/2 C. sweet pickle relish 1/4 tsp garlic salt

1/4 tsp celery salt 1 tbsp prepared mustard ground black pepper to taste 1/4 C. mayonnaise

Directions 1. Boil your potatoes in water and salt for 20 mins. Then remove the skins and chunk them. 2. Now get your eggs boiling in water. 3. Once the water is boiling, place a lid on the pot, and shut the heat. 4. Let the eggs sit for 15 mins. Then once they have cooled remove the shells, and dice them. 5. Get a bowl, combine: mayo, potatoes, pepper, eggs, mustard, celery, celery salt, onions, garlic, and relish. 6. Place a covering of plastic on the mix and put everything in the fridge until it is cold. 7. Enjoy.

American Potato Salad

25

EGG SALAD

in the Dorm

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 344 kcal Fat 31.9 g Carbohydrates 2.3g Protein < 13 g Cholesterol 382 mg Sodium 1351 mg

Ingredients

8 eggs 1/2 C. mayonnaise 1 tsp prepared yellow mustard 1/4 C. diced green onion salt and pepper to taste 1/4 tsp paprika

Directions 1. Boil your eggs in water for 2 mins then place a lid on the pot and let the contents sit for 15 mins. Once the eggs have cooled remove their shells and dice them. 2. Now get a bowl, combine: green onions, eggs, mustard, and mayo. 3. Stir the mix until it is smooth then add in the paprika, pepper, and salt. 4. Stir the contents again then enjoy with toasted buns.

26

Egg Salad in the Dorm

Chicken

Salad Thursdays

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 12 Calories 315 kcal Fat 23.1 g Carbohydrates 15.2g Protein 13.9 g Cholesterol 42 mg Sodium 213 mg

Ingredients

4 C. cubed, cooked chicken meat 1 C. mayonnaise 1 tsp paprika 1 1/2 C. dried cranberries 1 C. diced celery 2 green onions, diced

1/2 C. minced green bell pepper 1 C. diced pecans 1 tsp seasoning salt ground black pepper to taste

Directions 1. Get a bowl, combine: seasoned salt, paprika, and mayo. Get this mix smooth then add in: the nuts, celery, onion, bell peppers, and cranberries. 2. Mix everything again then add the chicken and black pepper. 3. Place the contents in the fridge for 65 mins then serve. 4. Enjoy.

Chicken Salad Thursdays

27

CORN

Salad Sundays

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 201 kcal Fat 13.3 g Carbohydrates 18g Protein 2.4 g Cholesterol 5 mg Sodium 340 mg

Ingredients

Dressing: 1/2 cup mayonnaise 3 small green onions, thinly sliced 2 tablespoons white wine vinegar 2 tablespoons minced pickled jalapeno peppers 2 tablespoons minced fresh parsley 1 tablespoon light olive oil

salt and ground black pepper to taste Vegetables: 2 (11 ounce) cans shoepeg corn, rinsed and drained 1 cup halved grape tomatoes

Directions 1. Get a bowl, combine: olive oil, mayo, parsley, green onion, jalapeno, and vinegar. Work the mix completely then combine in some pepper and salt. 2. Now stir in your tomatoes and corn into the mayo mix. Place a covering of plastic on the bowl and put everything in the fridge for 4 hours. 3. Enjoy.

28

Corn Salad Sundays

Maque Choux

(Native American Style Corn Salad)

Prep Time: 35 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 211 kcal Fat 11.1 g Carbohydrates 22.8g Protein 8.6 g Cholesterol 14 mg Sodium 371 mg

Ingredients

6 ears corn, husked and cleaned 2 tablespoons vegetable oil 1 large onion, thinly sliced 1 cup green bell pepper, chopped 1 large fresh tomato, chopped 1/4 cup milk

salt to taste cayenne pepper 1/4 cup chopped green onions 8 strips crisply cooked turkey bacon, crumbled

Directions 1. Remove the kernels of corn from your ears into a bowl. Slice the ears again to get the milk into the same bowl. 2. Get your oil hot in a frying pan then combine in your green pepper, and onion. Stir fry the mix for 7 mins then combine in the milk, corn, and tomatoes. Stir everything then set the heat to low, and let the mix gently cook for 22 mins while stirring often. But do not let the mix get so hot that begin to boil. 3. Now add some cayenne and salt then set the heat lower and place a lid on the pan. Let everything cook for 7 more minx then add the bacon and green onions. 4. Enjoy.

Maque Choux (Native American Style Corn Salad)

29

TUNA

Salad Classical

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 228 kcal Fat 17.3 g Carbohydrates 5.3g Protein 13.4 g Cholesterol 24 mg Sodium 255 mg

Ingredients

1 (7 oz.) can white tuna, drained and flaked 6 tbsps mayonnaise or salad dressing 1 tbsp Parmesan cheese 3 tbsps sweet pickle relish 1/8 tsp dried minced onion flakes

1/4 tsp curry powder 1 tbsp dried parsley 1 tsp dried dill weed 1 pinch garlic powder

Directions 1. Get a bowl, combine: onion flakes, tuna, parmesan, and mayo. 2. Stir the contents until they are smooth then add the garlic powder, curry powder, dill, and parsley. 3. Stir the contents again to evenly distribute the spices. 4. Enjoy over toasted buns or crackers.

30

Tuna Salad Classical

Mesa

Macaroni Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 534.8 Fat 24.8g Cholesterol 15.2mg Sodium 1501.3mg Carbohydrates 72.7g Protein 10.9g

Ingredients

2 C. small shell pasta 1 C. mayonnaise 2 C. chunky salsa 1 tbsp chopped fresh cilantro 6 green onions, chopped 1 C. cooked corn

1 C. sliced black olives 1 red pepper, chopped 1/2 tsp onion salt 1/4 tsp cayenne pepper

Directions 1. In a large pan of the lightly salted boiling water, prepare the pasta according to the package's directions. 2. Drain well. 3. In a large bowl add the remaining ingredients and mix till well combined. 4. Add the pasta and toss to coat. 5. Refrigerate to chill before serving.

Mesa Macaroni Salad

31

SALT BELT

Coleslaw

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 233 kcal Fat 18.4 g Carbohydrates 16.4g Protein 0.9 g Cholesterol 17 mg Sodium 291 mg

Ingredients

1/2 C. mayonnaise 3/4 C. creamy salad dressing (e.g. Miracle Whip) 2 tbsp prepared horseradish 1 1/2 tsp white vinegar

1 1/2 tsp dill weed 3 1/2 tbsp sugar 1 (16 oz.) package coleslaw mix

Directions 1. In a large bowl, add the mayonnaise, creamy salad dressing, horseradish, vinegar, dill weed and sugar and mix till well combined. 2. Add the coleslaw mix and stir to coat. 3. Refrigerate for at least 3 hours before serving.

32

Salt Belt Coleslaw

6-Ingredient

Prep Time: 5 mins

Tuna Ceviche

Total Time: 15 mins Servings per Recipe: 2 Calories 144.9 Fat 2.7g Cholesterol 35.7mg Sodium 324.8mg Carbohydrates 9.9g Protein 21.0g

Ingredients

1 (6 oz.) cans solid white tuna packed in water ( drained) 1/2 C. lime juice 1 small tomatoes 1/4 large white onion

1/4 small red onion 1/2 jalapeno pepper

Directions 1. In a bowl, place the tuna and lime juice. 2. Chop the onions, tomatoes and jalapeño and add them to the bowl with tuna and stir. 3. Keep aside for about 10 minutes, stirring every occasionally.

6-Ingredient Tuna Ceviche

33

34

35

JOEY’S

Fruit Salad

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 104 kcal Fat 0.3 g Carbohydrates < 26.8g Protein 1g Cholesterol 0 mg Sodium 2 mg

Ingredients

1 15 oz. can pineapple chunks with juice 1 apple - peeled, cored and diced 1 orange - peeled, diced and juice reserved 1 banana, sliced 1 C. seedless green grapes, halved

Directions 1. Get a bowl, combine: grapes, pineapple, banana, orange, and apple. 2. Toss the salad together then combine in the orange and pineapple juice and toss everything again. 3. Enjoy.

36

Joey’s Fruit Salad

5-Ingredient

Grape Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 10 Calories 142 kcal Fat 0.6 g Carbohydrates < 34.7g Protein 1.8 g Cholesterol 0 mg Sodium 12 mg

Ingredients

1 pint strawberries - cleaned, hulled and sliced 1 pound seedless grapes, halved 3 kiwis, peeled and sliced 3 bananas, sliced 1 21 oz. can peach pie filling

Directions 1. Get a salad bowl, toss: bananas, strawberries, kiwis, and grapes. Now add in the pie filling and toss everything on last time. Place a covering of plastic on the bowl and put the salad in the fridge for 60 mins. 2. Enjoy.

5-Ingredient Grape Salad

37

PERSIAN

Fruit Salad

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 442.5 Fat 12.7g Cholesterol 0.0mg Sodium 82.8mg Carbohydrates 84.2g Protein 8.1g

Ingredients

2 seedless oranges, peeled and cored 2 apples, peeled and cored 2 bananas, sliced 2 C. pitted dates, chopped 1 C. dried figs, chopped or 1 C. apricot

1 C. orange juice 1 C. almonds, chopped or 1 C. shredded coconut

Directions 1. Get a large mixing bowl: Stir in it the oranges with apples, bananas, dates and figs. 2. Pour the orange juice all over it and mix it well. Top it with almonds then place it in the fridge until ready to serve. 3. Enjoy.

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Persian Fruit Salad

Zaineb's Moroccan

Couscous Salad

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 541 kcal Fat 16.7 g Carbohydrates 77.7g Protein 20.1 g Cholesterol 38 mg Sodium 494 mg

Ingredients

2 C. couscous 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces 8 oz. grape tomatoes, halved 6 oz. feta cheese, crumbled

3 tbsps balsamic vinegar 2 tbsps extra-virgin olive oil Black pepper, to taste

Directions 1. Prepare your couscous in-line with the directions on its box before doing anything else. Then let it cool. 2. Simultaneously, with a steamer insert, and 2 inches of boiling water, steam your asparagus for 7 mins with a lid on the pot. 3. Get a big bowl, mix: olive oil, couscous, pepper, asparagus, vinegar, feta, and tomatoes. 4. Enjoy.

Zaineb's Moroccan Couscous Salad

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ASIAN

Apple Slaw

Prep Time: 25 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 282 kcal Fat 20.6 g Carbohydrates 23.1g Protein 5.3 g Cholesterol 0 mg Sodium 536 mg

Ingredients

6 tbsp rice wine vinegar 6 tbsp olive oil 5 tbsp creamy peanut butter 3 tbsp soy sauce 3 tbsp brown sugar 2 tbsp minced fresh ginger root

1 1/2 tbsp minced garlic 1/2 head red cabbage, finely shredded 2 Fuji apples - peeled, cored, and finely diced 1/4 C. finely minced white onion

Directions 1. 2. 3. 4.

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In a large bowl, mix together the apples, cabbage and onion. In another bowl, add the remaining ingredients and beat till well combined and smooth. Pour the dressing over salad and toss to coat well. Refrigerate to chill before serving.

Asian Apple Slaw

Buffalo

Chicken Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 323 kcal Fat 24.9 g Carbohydrates 5.3g Protein 18.5 g Cholesterol 63 mg Sodium 774 mg

Ingredients

2 C. cubed, cooked chicken 1/2 C. ranch dressing 1/4 C. hot buffalo wing sauce 3 stalks celery, diced

2 green onions, chopped salt and freshly ground black pepper to taste

Directions 1. Get a bowl, mix: pepper, chicken, salt, ranch, green onions, celery, and buffalo sauce. 2. Enjoy

Buffalo Chicken Salad

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MEXICAN

Pizzas

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 230 kcal Fat 11.4 g Carbohydrates 22.2g Protein 10.4 g Cholesterol 18 mg Sodium 346 mg

Ingredients

2 tsps canola oil 1/2 C. diced onion 1/2 C. diced green bell pepper 2 (6 inch) flour tortillas 1/4 tsp dried oregano

1/8 tsp garlic powder 1 tomato, sliced 1/2 C. shredded mozzarella cheese

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Begin to stir fry your peppers and onions in oil for 7 mins. 3. Layer your tortillas on a cookie sheet and then layer: mozzarella, oregano, tomatoes, garlic powder, onion mix, and oregano. 4. Place everything in the oven for 9 mins. 5. Enjoy.

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Mexican Pizzas

Tofu

Salad II

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 145 kcal Fat 9.1 g Carbohydrates 10.1g Protein 8.2 g Cholesterol 0 mg Sodium 295 mg

Ingredients

1 tbsp sweet chili sauce 1/2 tsp grated fresh ginger root 2 cloves garlic, crushed 1 tbsp dark soy sauce 1 tbsp sesame oil 1/2 (16 oz.) package extra-firm tofu,

drained and diced 1 C. snow peas, trimmed 2 small carrots, grated 1 C. finely shredded red cabbage 2 tbsps chopped peanuts

Directions 1. Get a bowl, combine: sesame oil, chili sauce, soy sauce, ginger, tofu, and garlic. 2. Place a covering over the bowl and put it all in the fridge for 2 hrs. 3. Boil your peas in water for 3 mins then run them under cold water with a strainer. 4. Take out the tofu after 2 hrs has elapsed and combine in: peanuts, peas, cabbage, and carrots. 5. Enjoy.

Tofu Salad II

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AMERICAN

Dinner Rolls

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 12 Calories 202 Fat 11.1g Cholesterol 26mg Sodium 368mg Carbohydrates 18.4g Fiber 1.5g Protein 6.4g

Ingredients

1 C. Parmesan cheese, grated freshly ½ C. butter, melted 1 (1 lb.) frozen bread dough loaf, cut into 36 equal pieces

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

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Grease 12 cups of a large-sized muffin tin. Divide grated cheese in prepared muffin cups evenly. In a bowl, add melted butter. With your hands, roll each piece of dough in a ball shape. Then dip the dough balls in melted butter completely. Place 3 balls in each muffin cup and gently, press down the balls in cheese. Cover the muffin cups with a light cloth. Keep in warm place for about 5-7 ours. Set your oven to 375 degrees F. Bake for about 20-25 minutes or till golden brown.

American Dinner Rolls

NC State

Collard Greens

Prep Time: 25 mins Total Time: 3 hr 25 mins Servings per Recipe: 6 Calories 102.7 Fat 11.4g Cholesterol 10.8mg Sodium 17.1mg Carbohydrates 0.0g Protein 0.0g

Ingredients

4 bunches collard greens 1/3 C. cold bacon grease 1/2 C. chicken broth salt and pepper 2 pinches sugar

Directions 1. Fill a large sink with cold water. 2. Place the greens for about 20 minutes. 3. Carefully, remove the greens from the sink and rinse under running cold water. 4. Tear the greens into pieces, discarding the thick veins and stems. 5. In a large pan, heat the bacon grease on medium-high heat and cook the greens for about 2 minutes, tossing continuously. 6. Stir in the broth, salt, pepper and sugar and simmer, covered for about 3-6 hours.

NC State Collard Greens

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SWEET

Onions and Okra

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 6 Calories 39.9 Fat 0.2g Cholesterol 0.0mg Sodium 8.0mg Carbohydrates 9.0g Protein 1.8g

Ingredients

1 1/2 C. sweet onions, chopped 2 1/2 C. okra, sliced 3 medium tomatoes, chopped salt & freshly ground black pepper hot sauce

Directions 1. In a Dutch oven, add all the ingredients except the salt and pepper on medium heat and cook till desired doneness of the onion and okra. 2. Stir in the salt and pepper and serve.

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Sweet Onions and Okra

Loco Moco

(Rice and Beef)

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 451 kcal Fat 22.8 g Carbohydrates 29.6g Protein 28.8 g Cholesterol 252 mg Sodium 341 mg

Ingredients

1 (8.8 oz.) pouch instant Jasmine rice 1 (.87 oz.) package less sodium brown gravy mix 1 lb extra lean ground beef

1 tbsp olive oil 1 large onion, sliced 4 eggs

Directions 1. Cook your rice in line with the directions on its box. Usually this will require boiling some water and letting the sit in it. 2. Once the rice is done prepare your gravy in the same manner, following the directions. 3. Now being to stir fry your onions for 9 mins in oil. 4. Remove the onions from the pan and begin to fry your patties for 5 mins each side. 5. Remove the burgers then crack your egg in the pan. 6. Fry each egg for 2 mins then flip it and fry the opposite side for 1 mins. 7. Try to avoid breaking the yolk. 8. Cook all your eggs in this manner. 9. Once the eggs are cooked layer an equal amount the following ingredients between your serving plates: cooked jasmine rice, fried onions, 1 burger, a liberal amount of gravy, and 1 fried egg. 10. Enjoy.

Loco Moco (Rice and Beef)

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RED

Rice and Beans

Prep Time: 1 mins Total Time: 51 mins Servings per Recipe: 6 Calories 384.6 Fat 2.5g Cholesterol 0.0mg Sodium 514.9mg Carbohydrates 77.6g Protein 13.6g

Ingredients

1 large onion, chopped 2 garlic cloves 30 oz. canned red kidney beans, rinsed and drained 8 oz. low-sodium tomato sauce 2 green bell peppers, diced 1 tsp dried oregano

1 tsp dried thyme 1 tsp hot pepper sauce 2 C. brown rice 1/3 C. fresh chives

Directions 1. Prepare the rice by following the instructions on the package. 2. Place a large pan over medium heat. Heat in it the splash of oil. Cook in it the garlic with onion for 6 min. 3. Add to it the beans, tomato sauce, bell peppers, oregano, thyme, and hot pepper sauce. 4. Cook them until they start boiling. Lower the heat and put on the lid. Cook the stew for 16 min. serve it warm with the brown rice. 5. Enjoy.

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Red Rice and Beans

Upstate Medical

Deli Style Reuben

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 984.5 Cholesterol 215.2mg Sodium 4710.5mg Carbohydrates 56.2g Protein 50.5g

Ingredients

1/2 C. mayonnaise 4 tbsps ketchup 2 tbsps sweet relish 1 tbsp prepared horseradish 2 tsps prepared mustard 8 slices rye bread 1 1/2 lbs thinly sliced deli corned beef

4 slices Swiss cheese 1 (8 oz.) cans sauerkraut, rinsed, and well drained 2 tbsps butter

Directions 1. Get a bowl combine: mayo, ketchup, relish, and horseradish. 2. Coat four pieces of bread with mustard then layer the following on each: sauerkraut, beef, cheese, mayo mix. 3. Top the layer with another piece of bread to form a sandwich. 4. Add the butter to a frying pan and once it is melted toast the Reuben for a few mins each side until the cheese is melted and the bread is slightly crunchy. 5. Enjoy.

Upstate Medical Deli Style Reuben

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SUNNY

Hot Spaghetti

Prep Time: 12 mins Total Time: 16 mins Servings per Recipe: 2 Calories 627.9 Fat 30.4 g Cholesterol 0 mg Sodium 3728.5 mg Carbohydrates 77.1 g Protein 14.2 g

Ingredients

Ingredients 2 1⁄2 C. cooked spaghetti 1⁄4 C. olive oil 8 pepperoncini peppers, finely minced 1⁄2 C. spaghetti sauce

1 tsp oregano 1 tsp garlic granules or 2 tbsps fresh garlic, minced fine

Directions 1. Place a large pan on medium heat. Heat the oil in it. Add the herbs with peppers and cook them for 4 min. 2. Stir in the sauce with cooked spaghetti then cook it for 3 min. 3. Serve your spaghetti warm right away. 4. Enjoy.

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Sunny Hot Spaghetti

Puttanesca

(Southern Italian Style)

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 490 kcal Fat 34 g Carbohydrates 38.7g Protein 9.3 g Cholesterol 44 mg Sodium 728 mg

Ingredients

8 oz. pasta 1/2 C. olive oil 3 cloves garlic, minced 2 C. diced tomatoes, pushed through a sieve 4 anchovy filets, rinsed and diced

2 tbsps tomato paste 3 tbsps capers 20 Greek olives, pitted and coarsely diced 1/2 tsp crushed red pepper flakes

Directions 1. Boil your pasta in water and salt for 9 mins then remove all the liquids. 2. Now being to stir fry your garlic in oil until it is browned all over. 3. Then add the tomatoes and cook the mix for 7 mins before adding in: the pepper flakes, anchovies, olives, tomato paste, and capers. 4. Let the mix cook for 12 mins and stir everything at least 2 times. 5. Now add in the pasta and stir everything to evenly coat the noodles. 6. Enjoy.

Puttanesca (Southern Italian Style)

53

CLASSICAL

Penne Pasta

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 8 Calories 385 kcal Fat 8.5 g Carbohydrates 48.5g Protein 24.5 g Cholesterol 95 mg Sodium 399 mg

Ingredients

1 (16 oz.) package penne pasta 2 tbsps olive oil 1/4 C. diced red onion 1 tbsp diced garlic 1/4 C. white wine

2 (14.5 oz.) cans diced tomatoes 1 lb shrimp, peeled and deveined 1 C. grated Parmesan cheese

Directions 1. 2. 3. 4.

Boil your pasta in water and salt for 9 mins then remove the liquids. Now begin to stir fry your garlic and onions in oil until the onions are soft. Then add in the tomatoes and wine. Simmer the mix for 12 mins while stirring. Then add in the shrimp and cook everything for 6 mins. 5. Now add the pasta and stir everything to evenly coat the noodles. 6. Enjoy.

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Classical Penne Pasta

Parmesan Orzo

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 327 kcal Fat 18.6 g Carbohydrates 28.1g Protein 8.6 g Cholesterol 48 mg Sodium 306 mg

Ingredients

1/2 C. butter, divided 8 pearl onions 1 C. uncooked orzo pasta 1/2 C. sliced fresh mushrooms 1 C. water 1/2 C. white wine

garlic powder to taste salt and pepper to taste 1/2 C. grated Parmesan cheese 1/4 C. fresh parsley

Directions 1. Stir fry your onions in half of the butter until it is browned then add in the rest of the butter, mushrooms, and the orzo. 2. Continue frying everything for 7 mins. 3. Now combine in the wine and the water and get everything boiling. 4. Once the mix is boiling, set the heat to low, and cook everything for 9 mins after adding in the pepper, salt and garlic powder. 5. Once the orzo is done top it with parsley and parmesan. 6. Enjoy.

Parmesan Orzo

55

PASTA

Rustica

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 717 kcal Carbohydrates 92.8 g Cholesterol 31 mg Fat 32.9 g Fiber 7.5 g Protein 18.1 g Sodium 491 mg

Ingredients

1 lb farfalle (bow tie) pasta 1/3 C. olive oil 1 clove garlic, chopped 1/4 C. butter 2 small zucchini, quartered and sliced 1 onion, chopped 1 tomato, chopped

1 (8 oz) package mushrooms, sliced 1 tbsp dried oregano 1 tbsp paprika salt and pepper to taste

Directions 1. Boil your pasta for 10 mins in water and salt. Remove excess liquid and set aside. 2. Fry your salt, pepper, garlic, paprika, zucchini, oregano, mushrooms, onion, and tomato, for 17 mins in olive oil. 3. Mix the veggies and pasta. 4. Enjoy.

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Pasta Rustica

Chicken Parm

(Italian Parmigiana)

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 2 Calories 528 kcal Fat 18.3 g Carbohydrates 44.9g Protein 43.5 g Cholesterol 184 mg Sodium 1309 mg

Ingredients

1 egg, beaten 2 oz. dry bread crumbs 2 skinless, boneless chicken breast halves 3/4 (16 oz.) jar spaghetti sauce

2 oz. shredded mozzarella cheese 1/4 C. grated Parmesan cheese

Directions 1. Coat a cookie sheet with oil then set your oven to 350 degrees before doing anything else. 2. Get a bowl and add in your eggs. 3. Get a 2nd bowl and add in your bread crumbs. 4. Coat your chicken first with the eggs then with the bread crumbs. 5. Lay your pieces of chicken on the cookie sheet and cook them in the oven for 45 mins, until they are fully done. 6. Now add half of your pasta sauce to a casserole dish and lay in your chicken on top of the sauce. 7. Place the rest of the sauce on top of the chicken pieces. Then add a topping of parmesan and mozzarella over everything. 8. Cook the parmigiana in the oven for 25 mins. 9. Enjoy.

Chicken Parm (Italian Parmigiana)

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TISCH

Tortellini

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 400 kcal Fat 19.7 g Carbohydrates 43.9g Protein 14.8 g Cholesterol 79 mg Sodium 885 mg

Ingredients

1 (16 oz.) package cheese tortellini 1 (14.5 oz.) can diced tomatoes with garlic and onion 1 C. diced fresh spinach 1/2 tsp salt 1/4 tsp pepper 1 1/2 tsps dried basil 1 tsp minced garlic

2 tbsps all-purpose flour 3/4 C. milk 3/4 C. heavy cream 1/4 C. grated Parmesan cheese

Directions 1. Boil your pasta in water and salt for 9 mins then remove the liquids. 2. At the same time heat and stir the following in a large pot: garlic, tomatoes, basil, spinach, pepper and salt. 3. Once the mix begins to simmer add in a mix of cream, milk, and flour. 4. Stir the mix until everything is smooth then add the parmesan and set the heat to low. 5. Let the mix gently boil for 4 mins then add in your pasta to the sauce after it has cooked. 6. Stir everything. 7. Enjoy.

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Tisch Tortellini

Prepared

Pesto Sauce

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 455 kcal Fat 47.3 g Carbohydrates 6.9g Protein 6.1 g Cholesterol 0 mg Sodium 3 mg

Ingredients

2 C. basil leaves 1/2 C. walnuts, optional 1/4 C. olive oil 2 cloves garlic 1 tbsp lemon juice

Directions 1. In a food processor, add all the ingredients and pulse till a smooth paste forms.

Prepared Pesto Sauce

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AMERICAN

Pesto Sauce

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 389 kcal Fat 35.8 g Carbohydrates 5.4g Protein 14.1 g Cholesterol 14 mg Sodium 343 mg

Ingredients

4 C. packed fresh basil leaves 1/4 C. Italian parsley 2 cloves garlic, peeled and lightly crushed 1 C. pine nuts 1 1/2 C. shredded Parmigiano-Reggiano cheese

1 tbsp fresh lemon juice 1/2 C. extra-virgin olive oil, or more as needed salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

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In a food processor, add the parsley, basil, and garlic and pulse till chopped finely. Add the pine nuts and pulse till copped very finely as well. Add the cheese and pulse till combined. While the motor is running, slowly mix in the lemon juice. Then add the oil and pulse till well combined and smooth. Season with salt and black pepper and serve.

American Pesto

Pasta Pesto

for the Weekend

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 16 Calories 113 kcal Fat 11.1 g Carbohydrates 1.2g Protein 2.5 g Cholesterol 4 mg Sodium 82 mg

Ingredients

4 C. fresh baby spinach 1/2 C. pecans 2 cloves garlic 1 C. Parmesan cheese 1 tbsp lemon juice

1/2 C. extra virgin olive oil 1 pinch salt and freshly ground black pepper to taste

Directions 1. In a large food processor, add all the ingredients except the oil and pulse till combined. 2. While the motor is running slowly, add the oil and pulse till well combined and smooth.

Pasta Pesto for the Weekend

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ASIAN

Peanut Pesto

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 84 kcal Fat 7.4 g Carbohydrates 3.4g Protein 1.9 g Cholesterol 0 mg Sodium 197 mg

Ingredients

1 bunch cilantro 1/4 C. peanut butter 3 cloves garlic, diced 3 tbsps extra-virgin olive oil 2 tbsps diced fresh ginger

1 1/2 tbsps fish sauce 1 tbsp brown sugar 1/2 tsp cayenne pepper

Directions 1. In a blender or food processor, add all the ingredients and pulse till smooth.

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Asian Peanut Pesto

Pesto

Spirals

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 2 Calories 319 kcal Fat 21.3 g Carbohydrates 23.1g Protein 12.1 g Cholesterol 16 mg Sodium 511 mg

Ingredients

1 tbsp olive oil 4 small zucchini, cut into noodle-shape strands 1/2 C. drained and rinsed canned garbanzo beans (chickpeas)

3 tbsps pesto, or to taste salt and ground black pepper to taste 2 tbsps shredded white Cheddar cheese, or to taste

Directions 1. In a skillet, heat oil on medium heat. 2. Stir in the zucchini and cook for about 5-10 minutes or till all the liquid is absorbed. 3. Stir in the pesto and chickpeas and immediately reduce the heat to medium-low and cook for about 5 minutes or till the chickpeas and zucchini noodles are coated completely. 4. Stir in the salt and black pepper and immediately place the zucchini mixture onto serving plates. 5. Garnish the dish with the cheese and serve immediately.

Pesto Spirals

65

SPICY

Pesto Sauce

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 14 Calories 126 kcal Fat 13 g Carbohydrates 0.8g Protein 2.2 g Cholesterol 4 mg Sodium 66 mg

Ingredients

1/4 C. walnuts 2 cloves garlic 2 C. packed fresh basil leaves 3/4 C. shredded Parmagiano-Reggiano cheese

1 jalapeno pepper, stem removed 2/3 C. olive oil salt and ground black pepper to taste

Directions 1. 2. 3. 4.

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In a food processor, add the garlic and walnuts and pulse till chopped finely. Add the jalapeno, basil and cheese and pulse till well combined. While the motor is running slowly, add the oil and pulse till well combined and smooth. Season with salt and black pepper and serve.

Spicy Pesto

Mom's

Lasagna I

Prep Time: 30 mins Total Time: 2 hrs 20 mins Servings per Recipe: 10 Calories 521 kcal Carbohydrates 50.3 g Cholesterol 110 mg Fat 20.6 g Fiber 4.4 g Protein 33.1 g Sodium 861 mg

Ingredients

1 (16 oz) package lasagna noodles 1 lb lean ground beef 1 1/2 (26 oz) jars spaghetti sauce 2 C. shredded mozzarella cheese 1/2 C. grated Parmesan cheese

1 (8 oz) container ricotta cheese 2 eggs 2 C. shredded mozzarella cheese

Directions 1. Boil lasagna in salted water for 7 min until al dente. Remove all water. 2. Fry your beef until brown, remove oil excess, mix in tomato sauce, simmer for 5 mins. Turn off heat. 3. Get a bowl, mix: beaten eggs, 2 C. mozzarella, ricotta, and parmesan. 4. Place half of your beef into the slow cooker first, then some lasagna noodles. Then 1/4 of the cheese mix, then 1/4 more sauce. Continue adding layers until nothing is left. Topmost layer should be 2 C. of mozzarella. 5. Set slow cooker to high for 3 hours. Then set heat to low for 8 hours. 6. Enjoy.

Mom's Lasagna I

67

PRETTY EASY

Lasagna II

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 386 kcal Carbohydrates 29.6 g Cholesterol 46 mg Fat 19.3 g Fiber 3.2 g Protein 22.1 g Sodium 1135 mg

Ingredients

2 C. uncooked penne pasta 1 lb ground Italian sausage, or ground beef 1 (26 oz) jar spaghetti sauce 1 C. cottage cheese 2 C. shredded mozzarella cheese, divided

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Boil your pasta for 8 mins in water and salt. While stir frying your Italian sausage for 10 mins. Then remove oil excesses. Combine pasta, and tomato sauce, with your sausage. And simmer the mix for 3 mins. 3. Now coat a baking dish with nonstick spray. And layer 1/2 of the sauce and pasta at the bottom. Add a layer of cottage cheese, 1/2 mozzarella, add the rest of the pasta. Finally add the rest of the mozzarella. 4. Bake for 30 mins covered with foil. 5 mins without a covering. 5. Enjoy.

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Pretty Easy Lasagna II

Peanut Butter

and Apple Sandwiches

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 3 Calories 250 kcal Fat 15.8 g Carbohydrates 21.4g Protein 8.5 g Cholesterol 0 mg Sodium 104 mg

Ingredients

1/4 C. peanut butter, or to taste 1 Gala apple, cored and sliced horizontally into discs, or banana discs 1/2 C. granola

Directions 1. Apply a coating of peanut butter to each piece of apple. Then top everything with some granola. 2. Lay two pieces of apples together, joining them at the granola and peanut butter. 3. Repeat with the remaining apple pieces to form apple sandwiches. 4. Enjoy.

Peanut Butter and Apple Sandwiches

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ALTERNATIVE

Peanut Butter Sandwiches

Prep Time: 4 mins Total Time: 5 mins Servings per Recipe: 1 Calories 373 kcal Fat 18.1 g Carbohydrates 43.5g Protein 12.1 g Cholesterol 0 mg Sodium 502 mg

Ingredients

2 tbsps peanut butter 2 slices bread 2 1/2 tbsps marshmallow cream

Directions 1. 2. 3. 4.

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Lay two pieces of bread flat on a working surface. Coat one piece of bread with peanut butter, and another piece with marshmallow cream. Now microwave the pieces of bread for 30 secs with the highest power setting. Form the pieces into a sandwich and enjoy with milk.

Alternative Peanut Butter Sandwiches

Chicken Curry for College

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 339 kcal Fat 22.9 g Carbohydrates 9.3g Protein 25.5 g Cholesterol 74 mg Sodium 95 mg

Ingredients

2 tbsp butter 2 tbsp vegetable oil 2 sweet onions, thinly sliced 2 tbsp curry powder, divided 4 skinless, boneless chicken breast halves,

cut into cubes 1/4 C. coconut milk 1/4 C. chopped peanuts

Directions 1. In a large skillet, heat the oil and butter on medium heat and sauté the onions and 1 tbsp of the curry powder for about 5 minutes. 2. With a slotted spoon, transfer the onions into a bowl, leaving the juice in the skillet. 3. In the same skillet, add the chicken cubes and remaining 1 tbsp of the curry powder and cook for about 15 minutes, stirring occasionally. 4. Add the cooked onions and coconut milk and simmer for about 15 minutes. 5. Serve with a sprinkling of the chopped peanuts.

Chicken Curry for College

73

CORN AND CASHEW

Hummus

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 3 Calories 270 kcal Carbohydrates 28.6 g Cholesterol 0 mg Fat 16.5 g Fiber 3g Protein 7.8 g Sodium 367 mg

Ingredients

2 cups corn kernels, thawed if frozen 1 cup cashews 1 tsp. lemon juice, or more to taste 1/4 tsp. salt 1/4 tsp. onion powder 1/4 tsp. garlic powder

Directions 1. Place everything mentioned in a blender and blend it for about one minute. 2. Serve with rice.

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Corn and Cashew Hummus

Mediterranean

Red Hummus

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 64 kcal Fat 2.2 g Carbohydrates 9.6g Protein 2.5 g Cholesterol 0 mg Sodium 370 mg

Ingredients

1 (15 oz.) can garbanzo beans, drained 1 (4 oz.) jar roasted red peppers 3 tbsps lemon juice 1 1/2 tbsps tahini 1 clove garlic, minced

1/2 tsp ground cumin 1/2 tsp cayenne pepper 1/4 tsp salt 1 tbsp chopped fresh parsley

Directions 1. Blend the following until smooth: salt, chickpeas, cayenne, red peppers, cumin, lemon juice, garlic, and tahini. 2. Add everything to a bowl and place a covering of plastic over it. 3. Now place it all in the fridge for 60 mins. 4. Before serving the mix top the hummus with parsley. 5. Enjoy.

Mediterranean Red Hummus

75

BLACK BEAN

Hummus

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 8 Calories 81 kcal Fat 3.1 g Carbohydrates 10.3g Protein 3.9 g Cholesterol 0 mg Sodium 427 mg

Ingredients

1 clove garlic 1 (15 oz.) can black beans; drain and reserve liquid 2 tbsps lemon juice 1 1/2 tbsps tahini 3/4 tsp ground cumin

1/2 tsp salt 1/4 tsp cayenne pepper 1/4 tsp paprika 10 Greek olives

Directions 1. Blend your garlic in a blender with a few pulses to mince it then add in: half of your cayenne, black beans, salt, 2 tbsps of black bean juice, half tsp cumin, tahini, and lemon juice. 2. Blend this mix until it has the consistency of hummus. 3. Add everything to a bowl and top it all with olives and paprika. 4. Enjoy.

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Black Bean Hummus

Banana

Waffle Mornings

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 241 kcal Carbohydrates 47.3 g Cholesterol 50 mg Fat 2.5 g Fiber 2.6 g Protein 8.3 g Sodium 606 mg

Ingredients

1 1/4 cups all-purpose flour 3 tsps. baking powder 1/2 tsp. salt 1 pinch ground nutmeg

1 cup 2% milk 1 egg 2 ripe bananas, sliced

Directions 1. Combine nutmeg, baking powder, flour and salt and add milk and eggs. 2. Pour two tbsps. of batter over preheated waffle iron after spraying the iron with non-stick cooking spray. 3. Now place two slices of banana on the mixture pour another two tsps. of batter over these slices of banana. 4. Cook for about three minutes or until golden brown. 5. Serve.

Banana Waffle Mornings

77

TOFU

Mushroom Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 2 Calories 100 kcal Carbohydrates 4.8 g Cholesterol 3 mg Fat 3.9 g Fiber 1g Protein 11 g Sodium 1326 mg

Ingredients

3 cups prepared dashi stock, or vegetable stock 1/4 cup sliced shiitake mushrooms 1 tbsp miso paste 1 tbsp soy sauce 1/8 cup cubed soft tofu 1 green onion, diced

Directions 1. Get a saucepan. Add your stock, get it boiling. Once boiling add mushrooms and cook for 4 mins. 2. Get a bowl. Combine soy sauce and miso paste evenly. Mix this with your stock. 3. For 6 mins let broth cook. Add some diced green onion. 4. Enjoy.

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Tofu Mushroom Soup

Ramen

Frittatas

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 339 kcal Carbohydrates 28.8 g Cholesterol 302 mg Fat 15.7 g Fiber 1.2 g Protein 20.3 g Sodium 681 mg

Ingredients

2 (3 ounce) packages chicken flavored ramen noodles 6 eggs 2 tsps butter 1/2 cup shredded Cheddar cheese

Directions 1. Cook ramen noodles in boiling water for about 2 minutes and drain it with the help of colander. 2. Pour the mixture of eggs and content of seasoning packets over noodles before cooking this in hot butter for about seven minutes. 3. Turn it over after cutting it into four slices and brown both sides. 4. Put some cheese over the top before serving.

Ramen Frittatas

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CAESAR

Parmesan Pasta Salad

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 12 Calories 291 kcal Carbohydrates 32.6 g Cholesterol 6 mg Fat 14.6 g Fiber 1.8 g Protein 8.5 g Sodium 728 mg

Ingredients

1 (16 ounce) package rotini pasta 1 cup Italian-style salad dressing 1 cup creamy Caesar salad dressing 1 cup grated Parmesan cheese 1 red bell pepper, diced 1 green bell pepper, chopped 1 red onion, diced

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Mix pasta, red bell pepper, Italian salad dressing, Caesar dressing, Parmesan cheese, green bell pepper and red onion very thoroughly before refrigerating for a few hours. 3. Serve.

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Caesar Parmesan Pasta Salad

Delta Gamma

Pasta Salad

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 12 Calories 289 kcal Carbohydrates 34.6 g Cholesterol 8 mg Fat 13.9 g Fiber 4.2 g Protein 10 g Sodium 764 mg

Ingredients

1 (16 ounce) package uncooked rotini pasta 1 (16 ounce) bottle Italian salad dressing 2 cucumbers, chopped 6 tomatoes, chopped

1 bunch green onions, chopped 4 ounces grated Parmesan cheese 1 tbsp Italian seasoning

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Coat a mixture of pasta, green onions, cucumbers and tomatoes with a mixture of parmesan cheese and Italian seasoning very thoroughly before refrigerating it covered for a few hours. 3. Serve.

Delta Gamma Pasta Salad

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VEGETABLE

Pasta Salad

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 8 Calories 291 kcal Carbohydrates 32.6 g Cholesterol 6 mg Fat 14.6 g Fiber 1.8 g Protein 8.5 g Sodium 728 mg

Ingredients

10 ounces fusilli pasta 1 onion, chopped 1 green bell pepper, chopped 2 tomatoes, chopped 1 cup chopped mushrooms 3/4 cup fat free Italian-style dressing

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Mix pasta, mushrooms, onions, tomatoes and bell pepper very thoroughly before refrigerating for at least one hour. 3. Serve.

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Vegetable Pasta Salad

Chicken

Burgers

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 368 kcal Carbohydrates 67.8 g Cholesterol 27 mg Fat 8.1 g Fiber 7.7 g Protein 11 g Sodium 705 mg

Ingredients

1 egg 1 onion, finely chopped 1 lb ground chicken 1 tsp ground cumin 1 tsp celery seed

1 tsp salt 1/2 cup quick-cooking oats 4 slices whole-grain bread, torn into chunks 2 tbsps canola oil

Directions 1. Put some bread in a blender and blend until you have some really nice bread crumbs. 2. Mix cumin, salt, celery seed, oats, mustard and bread crumbs together in a small bowl and also egg, chicken, and onion in a separate bowl. 3. Mix both these mixtures together and then shape this mixture into 6 patties. 4. Now put some oil in a large skillet and cook patties until they are brown on each side and tender.

Chicken Burgers

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SPAM

Burgers

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 268 kcal Carbohydrates 12.9 g Cholesterol 92 mg Fat 10.9 g Fiber 1.8 g Protein 27.8 g Sodium 484 mg

Ingredients

1 (12 ounce) container fully cooked luncheon meat (e.g. Turkey Spam) 4 hard-cooked eggs 4 ounces Cheddar cheese, cubed 1 medium onion, chopped

3 tbsps mayonnaise 6 slices bacon, cut in half 6 hamburger buns, split

Directions 1. 2. 3. 4.

Heat up your broiler before continuing. Now add cheese, onion and spam in the blender, and blend. After blending mix some mayonnaise in. Now spread the mixture equally in the buns and also add two bacon pieces on top of each layer of meat. 5. Now put buns and meat spread into the preheated oven for about 7 minutes and serve.

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Spam Burgers

Maxwell School

Mushroom Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 203 kcal Fat 14.6 g Carbohydrates 9.8g Protein 10.3 g Cholesterol 20 mg Sodium 259 mg

Ingredients

4 Portobello mushroom caps 1/4 C. balsamic vinegar 2 tbsps olive oil 1 tsp dried basil 1 tsp dried oregano

1 tbsp minced garlic Salt and pepper to taste 4 (1 ounce) slices provolone cheese

Directions 1. Before you do anything heat the grill and grease it. 2. Get a mixing bowl: Add the vinegar, oil, basil, oregano, garlic, salt, and pepper. Mix them well to make the marinade. 3. Stir the mushroom into the marinade. Place it aside for 18 min. Drain the mushroom and place the marinade aside. 4. Cook the mushroom caps on the grill for 7 min on each side while basting them with the marinade every 2 min. Place the cheese slices on the mushroom while it is hot to melt. 5. Assemble your burgers with your favorite toppings. 6. Enjoy.

Maxwell School Mushroom Burgers

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BLACK BEAN

Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 198 kcal Fat 3g Carbohydrates 33.1g Protein 11.2 g Cholesterol 46 mg Sodium 607 mg

Ingredients

1 (16 ounce) can black beans, drained and rinsed 1/2 green bell pepper, cut into 2 inch pieces 1/2 onion, cut into wedges 3 cloves garlic, peeled 1 egg

1 tbsp chili powder 1 tbsp cumin 1 tsp Thai chili sauce or hot sauce 1/2 C. bread crumbs

Directions 1. Before you do anything heat the grill and grease it. 2. Get a mixing bowl: Add the black bean then press it with a potato masher or fork until it becomes well mashed. 3. Get a food processor: Add the bell pepper, onion, and garlic. Mix them well. Add the black beans and blend them smooth. 4. Get a small bowl: Add the egg, chili powder, cumin, and chili sauce. Whisk them well to make the sauce. Add the black bean mix with bread crumbs. Mix them well. 5. Shape the mix into 4 burger cakes. Cook them on the grill for 9 min on each side. Assemble your burgers with your favorite toppings. Serve them right away. 6. Enjoy.

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Black Bean Burgers

Texas

A&M Enchiladas

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 5 Calories 933 kcal Fat 59 g Carbohydrates 69.1g Protein 35.1 g Cholesterol 108 mg Sodium 1776 mg

Ingredients

2 (11.25 oz.) cans chili without beans 1 C. enchilada sauce 1/2 C. vegetable oil 1 tbsp chili powder

15 corn tortillas 1 lb. shredded Cheddar cheese 1 onion, chopped

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a small pan, mix the chili and enchilada sauce on medium-low heat and heat, stirring occasionally. 3. In a small skillet, heat the vegetable oil and chili powder on medium heat and cook the tortillas, one at a time till they start to puff. 4. Transfer the tortillas on a plate and immediately sprinkle with 1/4 C. of the Cheddar cheese and 1 tbsp of the chopped onion in the center of each tortilla. 5. Roll the tortillas tightly around the mixture and place, seam-side down, into the bottom of a 13x9-inch baking dish. 6. Sprinkle about 2/3 of the remaining Cheddar cheese over the rolled enchiladas. 7. Place the warm chili mixture over the enchiladas evenly, followed by the remaining Cheddar cheese. 8. Cook in the oven for about 20-25 minutes.

Texas A&M Enchiladas

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TEX MEX

Brunch

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 283 kcal Fat 12.2 g Carbohydrates 30.8g Protein 12.1 g Cholesterol 196 mg Sodium 661 mg

Ingredients

1 tbsp butter 1 (4 oz.) can chopped green chilis 1/2 tomato, chopped 6 large eggs 1/4 C. crushed tortilla chips

1/4 C. shredded sharp Cheddar cheese 6 (8 inch) flour tortillas 6 tbsp taco sauce

Directions 1. In a large skillet, melt the butter on medium heat and cook the green chilis and tomato for about 5 minutes. 2. Carefully, crack the eggs into the skillet and stir till the yolks break. 3. Cook, stirring for about 2-3 minutes. 4. Sprinkle the tortilla chips on top and mix with the eggs. 5. Move egg mixture to the side of the skillet and remove from the heat. 6. Immediately, sprinkle the Cheddar cheese over the egg mixture and keep aside, covered for about 5 minutes. 7. In a microwave-safe plate, place the flour tortillas and microwave for about 30 seconds. 8. Divide the egg mixture onto each tortilla and serve with a topping of the taco sauce.

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Tex Mex Brunch

Handmade

Oatmeal

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 3 Calories 357 kcal Fat 13.9 g Carbohydrates 48.8g Protein 10.5 g Cholesterol 94 mg Sodium 145 mg

Ingredients

1 egg, beaten 1 3/4 C. milk 1/2 C. packed brown sugar 1 C. rolled oats 2 tbsps butter

Directions 1. Get a big pot and pour in your milk then add: brown sugar and beaten eggs. 2. Get everything boiling and continually stir the mix for about 4 mins. 3. Shut off the heat and then add your butter. 4. Let the butter melt. 5. Enjoy warm.

Handmade Oatmeal

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OATMEAL

Casserole

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 8 Calories 393 kcal Fat 15.3 g Carbohydrates 59.2g Protein 6.8 g Cholesterol 79 mg Sodium 502 mg

Ingredients

3 C. rolled oats 1 C. brown sugar 2 tsps ground cinnamon 2 tsps baking powder 1 tsp salt 1 C. milk

2 eggs 1/2 C. melted butter 2 tsps vanilla extract 3/4 C. dried cranberries

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Get a bowl, and mix: salt, melted butter, oats, cranberries, milk, baking powder, beaten eggs, cinnamon, vanilla extract, and brown sugar. 3. Pour the mixture into a casserole dish coated with non-stick spray and cook in the oven for 45 mins. 4. Enjoy warm.

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Oatmeal Casserole

The Quickest

Mac 'n' Cheese

Prep Time: 2 mins Total Time: 15 mins Servings per Recipe: 4 Calories 284 kcal Carbohydrates 25.9 g Cholesterol 36 mg Fat 14.9 g Fiber 1.5 g Protein 10.8 g Sodium 829 mg

Ingredients

1 cup macaroni 1/2 cup process cheese sauce 2 frankfurters, sliced 1 tsp grated Parmesan cheese

1 pinch dried oregano 4 buttery round crackers, crushed

Directions 1. Set your oven at 350 degrees F. 2. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 3. Heat up cheese sauce in microwave for about 1 minute before baking the mixture of cooked pasta, oregano, cheese sauce, parmesan and sliced frankfurters for about 10 minutes. 4. Serve.

The Quickest Mac 'n' Cheese

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MAC AND CHEESE

Soup

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 961 kcal Carbohydrates 90.3 g Cholesterol 62 mg Fat 53 g Fiber 2.6 g Protein 26.6 g Sodium 1347 mg

Ingredients

3 cups elbow macaroni 1 (10.75 ounce) can cream of mushroom soup 2 cups shredded Cheddar cheese, divided 1/2 cup milk

1/2 tsp prepared mustard 1 pinch ground black pepper 1 cup French-fried onions

Directions 1. Set your oven at 400 degrees F and also put some oil on the baking dish. 2. Cook elbow macaroni in boiling salty water for about 8 minutes before draining it with the help of a colander. 3. Coat macaroni with the mixture of mushroom soup, pepper, cheddar cheese, mustard and milk very thoroughly before pouring it into the baking dish. 4. Bake this in the preheated oven for about 25 minutes before adding remaining cheddar cheese and fried onion, and baking all this for another five minutes.

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Mac and Cheese Soup

Syracuse

Creamy Chicken

Prep Time: 15 mins Total Time: 2 hrs 35 mins Servings per Recipe: 4 Calories 161 kcal Fat 2.6 g Carbohydrates 5.3g Protein 27.4 g Cholesterol 72 mg Sodium 2121 mg

Ingredients

10 tbsps fat-free mayonnaise 1 tbsp salt 1/4 tsp ground black pepper 1 1/2 tsps poultry seasoning

1 C. distilled white vinegar 4 skinless, boneless chicken breast halves

Directions 1. Get a bowl, combine: vinegar, mayo, poultry, pepper, and salt. 2. Combine the mix until it is smooth then place 1/4 of the mix to the side. 3. Get a fork and poke some holes into your chicken then place the meat in the bowl. 4. Stir everything to evenly coat the meat then place a covering of plastic on the bowl. 5. Put everything in the oven for 5 mins. 6. Get your grill hot and coat the grate with oil. 7. Grill your pieces for 7 mins each side until the meat is fully done. 8. As the chicken grills coat it with the sauce. 9. Enjoy.

Syracuse Creamy Chicken

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4-INGREDIENT

Freshly Mashed Potatoes

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 257 kcal Fat 7.2 g Carbohydrates 43.7g Protein 5.6 g Cholesterol 20 mg Sodium 76 mg

Ingredients

2 lbs baking potatoes, peeled and quartered 2 tbsps butter 1 C. milk salt and pepper to taste

Directions 1. Get your potatoes boiling in water and salt for 20 mins then remove all the liquids. 2. Begin to heat and stir your milk and butter until the mix is smooth then add the milk mix to the potatoes and mash everything together. 3. The potatoes should be smooth then add in some pepper and salt liberally and stir the spices into the potatoes. 4. Enjoy.

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4-Ingredient Freshly Mashed Potatoes

How to Make French Fries

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 4 Calories 284.1 Fat 0.3g Cholesterol 0.0mg Sodium 22.1mg Carbohydrates 64.4g Protein 7.4g

Ingredients

4 -5 large russet potatoes, skin removed, cut into thin strips, soaked in cold water peanut oil kosher salt

Directions 1. Set your oven to 200 degrees before doing anything else. 2. At the same time begin to get some peanut oil hot in a Dutch oven. Heat the oil until it reaches a temperature of 330 degrees F. 3. Drain your potatoes from the cold water they were soaked in as you cut them and pat them dry. 4. Once you oil has reached the ideal temperature place your fries into the oil carefully. Working in sets cook your potatoes for 4 mins then place them on a paper towel lined plate. 5. Once all the potatoes have cooked for 4 mins and drained from excess oils. Get your oil hotter to 375 degrees. 6. Once the oil has reached the new temperature begin to refry the potatoes for another 4 mins until they are crispy. 7. Place everything on a rack for draining then once all the potatoes have been refried and drained coat them with salt. 8. Enjoy.

How to Make French Fries

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GARLIC FESTIVAL

Fries

Prep Time: 5 mins Total Time: 55 mins Servings per Recipe: 6 Calories 289.5 Fat 13.6g Cholesterol 11.6mg Sodium 853.0mg Carbohydrates 38.9g Protein 4.3g

Ingredients

1 32 ounce bags frozen French fries 3 teaspoons peanut oil 3/4 teaspoon salt cooking spray 2 tablespoons butter

8 garlic cloves, minced 2 tablespoons fresh parsley, finely chopped 2 tablespoons parmesan cheese

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a resealable bag and place the fries in the bag along with the oil and salt. Shake the bag to evenly coat the fries with oil and salt. 3. Place all your fries on a baking dish that has been coated with nonstick spray. Evenly space out the potatoes on the dish and cook everything for 12 mins then flip the fries and continue to cook them for another 10 mins. 4. Now get a frying pan and begin to heat it add in your garlic and butter and cook the garlic for 3 mins with a low level of heat. Whisk the garlic as it cooks to avoid burning and to season the butter. Add in your cheese, parsley, and potatoes into the pan and continue to cook and stir everything for about 2 more mins. 5. Try to get all the fries evenly coated with butter and spice. 6. Enjoy.

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Garlic Festival Fries

Off-Campus

Onion Rings

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 1 Calories 280.4 Fat 4.1g Cholesterol 13.6mg Sodium 52.4mg Carbohydrates 51.1g Protein 9.3g

Ingredients

3 large onions, sliced into thin rings 2 cups milk 2 cups all-purpose flour, in a bowl oil salt

Directions 1. Place your milk in a bowl and submerge your onions in the milk. Leave the onions to sit in the milk for 8 mins. 2. As the onions are soaking add oil to a Dutch oven and begin to get it hot for frying. 3. Once the oil is hot submerge a batch of soaked onions into the flour and coat them evenly with flour. Once the onions have been coated evenly and the oil is hot begin to fry the onions in batches in the oil until they are brown and golden. 4. Place the fried rings on a paper towel lined plate to drain then coat them with some salt. Enjoy.

Off-Campus Onion Rings

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HOW TO BAKE

French Fries

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 236 kcal Fat 8.5 g Carbohydrates 35g Protein 6.2 g Cholesterol 4 mg Sodium 1833 mg

Ingredients

cooking spray 2 large potatoes, cut into 1/4-inch slices 2 tablespoons vegetable oil 1/4 cup grated Parmesan cheese 1 tablespoon garlic powder

1 tablespoon chopped fresh basil 1 tablespoon salt 1 tablespoon coarsely ground black pepper

Directions 1. Set your oven to 375 degrees before doing anything else. 2. Get a casserole dish and cover it with foil. Coat the foil with some nonstick spray then place your potatoes in a bowl. 3. Cover your potatoes with veggie oil and toss them then combine in the black pepper, parmesan, salt, basil, and garlic powder. Toss everything again to evenly coat the potatoes then layer them into the casserole dish evenly. 4. Cook everything in the oven for 31 to 36 mins or until the fries are golden. 5. Enjoy.

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How to Bake French Fries

Oxford

Salt & Vinegar Fries

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 156.1 Fat 3.6g Cholesterol 0.0mg Sodium 11.2mg Carbohydrates 28.5g Protein 2.6g

Ingredients

1 1/4 lbs baking potatoes, scrubbed, peeled, chopped into thin fries 3 cups water 2 tablespoons distilled white vinegar, plus

2 teaspoons distilled white vinegar, divided 1 tablespoon canola oil salt

Directions 1. Get a bowl and combine your 2 tbsp of white vinegar and the water. Stir the liquid then place your potatoes in it. Let the potatoes sit under water for at least 40 mins to 45 mins. 2. Now set your oven to 400 degrees before doing anything else. 3. Once the oven is hot drain your potatoes and pat them dry. 4. Get a 2nd bowl for your potatoes after they have been patted dry. Add in your canola oil to the bowl and stir the potatoes to evenly coat them. 5. Get a casserole dish or jelly roll pan and coat it with some nonstick spray. Evenly spread out your potatoes on the dish and once the oven is hot begin to cook them for 22 mins. Flip the potatoes by stirring everything and continue to bake them for about 7 to 11 more mins or until you find that they are completely done. 6. Remove the fries from the oven and let them cool slightly then mix the fries with two more tsps of vinegar and liberally with some salt according to your tastes. 7. Enjoy.

Oxford Salt & Vinegar Fries

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COPYCAT SHAKE SHACK

Crinkle Cuts

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 36.2 Fat 2.4g Cholesterol 7.3mg Sodium 127.3mg Carbohydrates 0.4g Protein 3.2g

Ingredients

5 cups frozen crinkle cut French fries 1 teaspoon onion salt 1/4 teaspoon paprika 1/3 cup grated parmesan cheese

Directions 1. Set your oven to 450 degrees before doing anything else. 2. Get a casserole dish and coat it with nonstick spray. Place your fries in the dish and top them with the paprika and onion salt. 3. Toss everything evenly to coat the fries nicely. 4. Cook your fries in the oven for about 17 mins to 22 mins or until completely done. Once the fries are finished top them with the parmesan cheese. 5. Enjoy.

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Copycat Shake Shack Crinkle Cuts

American

Cheese Hot Dogs

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 328.5 Fat 18.4g Cholesterol 32.9mg Sodium 905.6mg Carbohydrates 28.3g Protein 11.6g

Ingredients

2 hot dogs 4 slices bread 2 slices American cheese ketchup, to taste other condiments, to taste

Directions 1. Prepare the hot dogs according to package's 2. Directions. 3. Meanwhile in a toaster, toast the bread. 4. Spread the ketchup over the 2 pieced of the bread evenly. 5. Arrange 1 cheese slice over the over remaining bread slices. 6. Now, slice them down the center lengthwise, and then again horizontally. 7. Arrange the hot dog on the bread slices with the cheese. 8. Add the condiments of your choice. 9. Top with the slices of bread with ketchup.

American Cheese Hot Dogs

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MACARONI

Hot Dog Dinner

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 4 Calories 635.1 Fat 40.5g Cholesterol 75.5mg Sodium 1935.4mg Carbohydrates 48.1g Protein 20.5g

Ingredients

2 tbsp butter 1 large onion, sliced 1 1/2 C. macaroni, uncooked 1 tsp salt 1 C. water 1 lb hot dog

1 green pepper 2 (16 oz.) cans tomatoes 1 C. American cheese, grated

Directions 1. Cut the hot dogs in half and then into small pieces. 2. In a Dutch oven, melt the butter and cook the onion, pepper and hot dogs for about 10 minutes. 3. Add the macaroni, salt, tomatoes and water. 4. Cover the pan and bring to a boil. 5. Reduce heat and simmer for about 12 minutes, stirring occasionally. 6. Stir in the cheese and simmer till the cheese is melted.

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Macaroni Hot Dog Dinner

Hofstra

Gourmet Hot Dogs

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 8 Calories 335.2 Fat 18.3g Cholesterol 33.5mg Sodium 1017.5mg Carbohydrates 30.5g Protein 12.4g

Ingredients

8 hot dog buns mayonnaise sweet relish mustard 8 beef hot dogs

1 (16 oz.) cans chili cheddar cheese, shredded 1/2 onion, chopped

Directions 1. Set your oven to 350 degrees F before doing anything else and line a 13x9-inch baking dish with a piece of foil. 2. Coat the inside of the hot dog buns with the mayonnaise and sweet relish and top with the mustard evenly. 3. In the prepared baking dish, arrange the hot dogs, side-by-side and top with the chili, cheese and diced onion. 4. With a piece of the foil, cover the baking dish. 5. Cook in the oven for about 45 minutes.

Hofstra Gourmet Hot Dogs

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HOT DOG

and Potato Skillet

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 695.6 Fat 38.6g Cholesterol 50.6mg Sodium 881.1mg Carbohydrates 70.0g Protein 18.9g

Ingredients

6 beef hot dogs, sliced 4 tbsp oil 1/2 C. chopped onion 1 tsp garlic salt 1/2 tsp pepper 4 large potatoes, peeled and diced 2 oz. shredded cheddar cheese

Directions 1. 2. 3. 4.

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In large skillet, heat the oil and sauté till browned. Add the onion, garlic salt and pepper and cook for about 1 minute. Add the potatoes and cook on medium heat till browned, flipping occasionally. Top with the cheese and cook, covered till the cheese is melted.

Hot Dog and Potato Skillet

Quiet Friday Night Beef Soup

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 184 kcal Fat 10.5 g Carbohydrates 14.8g Protein 9.1 g Cholesterol 32 mg Sodium 581 mg

Ingredients

1/2 lb ground beef 1 (14.5 oz) can stewed tomatoes 1 (8 oz) can tomato sauce 2 C. water 1 (10 oz) package frozen mixed vegetables 1/4 C. dry onion soup mix 1 tsp white sugar

Directions 1. Place a soup pot over medium heat. Brown in it the beef for 6 min. Discard the excess grease. 2. Stir in the rest of the ingredients. Cook them until they start boiling. Lower the heat and cook the soup for 22 min. Serve it warm. 3. Enjoy.

Quiet Friday Night Beef Soup

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FARFALLE AND BEEF

Casserole

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 522 kcal Fat 23.1 g Carbohydrates 47.4g Protein 30.4 g Cholesterol 76 mg Sodium 867 mg

Ingredients

1 (8 oz) package farfalle (bow tie) pasta 1 lb ground beef 1 small onion, chopped (optional) 1 (28 oz) jar pasta sauce 8 oz mozzarella cheese, cut into 1/2 inch cubes 1/4 C. grated Parmesan cheese

Directions 1. Before you do anything preheat the oven to 400 F. 2. Cook the pasta according to the directions on the package. 3. Place a large pan over medium heat. Brown in it the beef with onion for 6 min. Discard the excess grease. 4. Add the pasta sauce. Cook them until they start boiling. Lower the heat. Fold in half of the mozzarella cheese with pasta. 5. Pour the mix into a greased casserole dish. Cook it in the oven for 18 min. Serve it warm. 6. Enjoy.

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Farfalle and Beef Casserole

How to Make a Taco

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 1 Calories 162.5 Fat 11.3g Cholesterol 51.4mg Sodium 49.9mg Carbohydrates 0.0g Protein 14.0g

Ingredients

1 lb ground beef 1 packet taco seasoning mix tomatoes, chopped lettuce, shredded onion, chopped black olives, sliced

shredded cheese sour cream taco sauce or picante sauce corn chips

Directions 1. Place a large pan over medium heat. Cook in it the beef for 8 min. discard the grease. 2. Mix in the taco seasoning. Cook them for 2 extra min. 3. Spoon the beef mixture into the taco shells followed by some tomato, onion, olives, cheese, sour cream, taco sauce and corn chips. 4. Enjoy.

How to Make a Taco

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LOW-CARB

Taco Shells

Prep Time: 2 mins Total Time: 3 mins Servings per Recipe: 1 Calories 151.6 Fat 12.4g Cholesterol 39.5mg Sodium 233.6mg Carbohydrates 0.4g Protein 9.3g

Ingredients

1/3 C. cheddar cheese parchment paper

Directions 1. Line up a small baking sheet with a parchment paper. Spread in it 1/3 C. of cheese in a thin layer. 2. Place in the microwave and cook it for 1 min on high. 3. Bend the parchment paper with cheese slightly in the shape of a taco shell while the cheese is soft. 4. Place it aside and let it cool down completely. 5. Fill it with some taco seasoned meat, lettuce, tomatoes, cheese, and sour cream. 6. Enjoy.

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Low-Carb Taco Shells

Taco Tuesday Casserole

Prep Time: 25 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 468.6 Fat 37.6g Cholesterol 197.1mg Sodium 538.4mg Carbohydrates 3.7g Protein 28.4g

Ingredients

4 oz. cream cheese, softened 3 eggs 1/3 C. heavy cream 1/2 tsp taco seasoning mix 8 oz. cheddar cheese, shredded 1 lb ground beef

3 tsp taco seasoning mix 1/4 C. tomato sauce 4 oz. chopped green chilies 8 oz. cheddar cheese, shredded

Directions 1. Before you do anything, preheat the oven to 375 F. Grease a casserole dish with a cooking spray. 2. Get a mixing bowl: Mix in it the eggs with cream cheese until they become creamy. Mix in the heavy cream with taco seasoning. 3. Lay the cheese in the bottom of the casserole. Pour the cream mixture over the cheese layer. 4. Cook it in the oven for 27 to 32 min. Let sit for 7 min. 5. Place a large pan over medium heat. Cook in it the beef for 10 min. discard the fat. 6. Mix in it the taco seasoning, with chilies, tomato sauce, a pinch of salt and pepper. Sprinkle the cheese on top. 7. Lower the oven heat to 350 F. Place in it the taco casserole and cook it for 22 min. 8. Serve your taco casserole warm with your favorite toppings. 9. Enjoy.

Taco Tuesday Casserole

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EASY

Egg Drop Soup

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 1 Calories 137 kcal Fat 6.7 g Carbohydrates 11g Protein 8.4 g Cholesterol 5 mg Sodium 2109 mg

Ingredients

1 C. chicken broth 1/2 C. shredded lettuce 1/4 C. sliced mushrooms 1/4 C. sliced onion 1/2 (3 oz.) package instant ramen noodles (exclude seasoning packet)

3 tbsp egg substitute 1 tbsp soy sauce 1 tsp sesame oil

Directions 1. 2. 3. 4.

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In a small pan, add the lettuce, mushrooms, onion and chicken broth and bring to a boil. Add the ramen noodles and cook for about 3 minutes, stirring occasionally. Add the egg substitute into the broth, stirring continuously. Remove from the heat and stir in the soy sauce and sesame oil.

Easy Egg Drop Soup

Ramen

Chicken Casserole

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 811 kcal Fat 46.9 g Carbohydrates 60.1g Protein 39 g Cholesterol 119 mg Sodium 1298 mg

Ingredients

1 lb. skinless, boneless chicken breast halves 3 (3 oz.) packages chicken flavored ramen noodles 1 (13 oz.) package Ranch-flavored tortilla chips 1 (10.75 oz.) can condensed cream of

mushroom soup 2 C. sour cream 1 C. milk 1 (16 oz.) package frozen broccoli florets, thawed 4 C. shredded Cheddar cheese

Directions 1. Set your oven to 325 degrees F before doing anything else and grease a 13x9-inch baking dish 2. In a large pan, add the chicken, ramen noodles seasoning packets and enough water to cover by at least 2-inch and bring to a boil. 3. Cook till chicken is done. 4. With a slotted spoon, transfer the chicken into a bowl and keep aside to cool. 5. Add the ramen noodles into the boiling chicken liquid and cook for about 2 minutes. 6. Drain well. 7. After cooling, chop the chicken into bite sized pieces. 8. In a bowl, add the cream of mushroom soup, milk and sour cream and mix well. 9. In the prepared baking dish, place 1/3 of the tortilla chips, followed by 1/2 of the noodles, 1/2 of the chicken, 1/2 of the broccoli, 1/3 of the cheese and 1/2 of the soup mixture. 10. Repeat the layers once and top with the remaining tortilla chips and cheese. 11. Cook in the oven for about 30 minutes. Ramen Chicken Casserole

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EASY

Off-Campus Lo-Mein

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 383 kcal Fat 19.8 g Carbohydrates 38.6g Protein 17.1 g Cholesterol 1 mg Sodium 1333 mg

Ingredients

1 (16 oz.) package extra firm tofu, pressed and cubed 2 tbsp olive oil 2 (3 oz.) packages Oriental flavored ramen noodles

1 (16 oz.) package frozen stir-fry vegetables 1 1/2 C. water 1 tbsp soy sauce

Directions 1. In large skillet, heat the oil on medium-high heat and cook the tofu for about 15 minutes, stirring occasionally. 2. Meanwhile in a pan of the boiling water, cook the ramen noodles for about 2 minutes. 3. Drain well. 4. In the pan of the tofu, add the vegetables and ramen noodle seasoning and cook till the vegetables become tender, stirring occasionally. 5. Stir in the noodles and soy sauce and serve.

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Easy Off-Campus Lo-Mein

20 Min Ramen

Ground Beef Dinner

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 368 kcal Fat 17.1 g Carbohydrates 30.2g Protein 23.3 g Cholesterol 69 mg Sodium 843 mg

Ingredients

1 lb. ground beef 1 (3 oz.) package Oriental flavored ramen noodles, broken slightly 1 (14.5 oz.) can diced tomatoes 1 (10 oz.) can whole kernel corn

Directions 1. Heat a large skillet on medium-high heat. 2. Crumble in the ground beef and cook till browned completely, stirring continuously. 3. Drain the grease from the skillet. 4. Stir in the seasoning packet of the noodles, tomatoes and corn (with their juices). 5. Add the noodles and bring to a boil. 6. Reduce the heat to low and simmer, covered for about 10 minutes, stirring occasionally.

20 Min Ramen Ground Beef Dinner

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ALPHA PHI

Egg Foo Yung

Prep Time: 5 mins Total Time: 12 mins Servings per Recipe: 1 Calories 851.7 Fat 59.6g Cholesterol 463.5mg Sodium 2531.6mg Carbohydrates 57.6g Protein 22.7g

Ingredients

1 (3 oz.) packages ramen noodles 3 tbsp butter, divided 2 large eggs 2 green onions, finely chopped 1/2 tsp sesame oil 1/2 tsp soy sauce 1/2 tsp baking powder

Directions 1. Prepare the ramen noodles according to package's instructions. 2. Drain the noodles well. 3. In a bowl, add the eggs, onions, sesame oil, soy sauce, 1/2 of the seasoning packet and baking powder and beat till well combined. 4. In an 8-inch nonstick skillet, melt the butter on medium-high heat and cook the noodles for about 2-3 minutes, without stirring. 5. Place egg mixture over the noodles and gently, stir to combine. 6. Cook for about 2 minutes from both sides. 7. Serve immediately.

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Alpha Phi Egg Foo Yung

Better

Ramen Noodles

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 602.8 Fat 35.1g Cholesterol 200.6mg Sodium 4094.5mg Carbohydrates 11.8g Protein 56.8g

Ingredients

1 (3 oz.) packages chicken-flavored ramen noodles 3 -4 thin turkey slices, cut into bite sized pieces 1/4 C. cheddar cheese, grated 1 C. water

Directions 1. In a pan, add 1 C. of the water and noodles and bring to a boil. 2. Place the turkey pieces over the noodles and remove from the heat. 3. Add seasoning packet and stir to combine well. 4. Sprinkle with the cheese and keep aside, covered till the cheese is melted. 5. Serve immediately.

Better Ramen Noodles

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4-INGREDIENT

Ramen Chili

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 502.3 Fat 24.1g Cholesterol 54.2mg Sodium 1979.9mg Carbohydrates 55.0g Protein 21.4g

Ingredients

3 packages ramen noodles, crushed slightly (discarded seasoning packet) 2 (15 oz.) cans chili with beans 1 (15 oz.) cans diced tomatoes 4 -8 oz. shredded Monterey Jack cheese

Directions 1. In a 3-quart casserole, add 6 C. of the water and microwave for about 3 minutes. 2. Remove the casserole from the microwave and dump in the ramen noodles, pushing all the bits down and breaking it up a bit. 3. Cover the casserole and microwave for about 5 minutes, stirring once in the middle way. 4. Drain well. 5. In the casserole, add the chili and tomatoes and toss to coat well. 6. Cover the casserole and microwave on High for about 5 minutes. 7. Remove the casserole from the microwave and sprinkle with the cheese. 8. Immediately, cover the casserole and keep aside till the cheese is melted.

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4-Ingredient Ramen Chili

Better

Ramen Noodles

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 602.8 Fat 35.1g Cholesterol 200.6mg Sodium 4094.5mg Carbohydrates 11.8g Protein 56.8g

Ingredients

1 (3 oz.) packages chicken-flavored ramen noodles 3 -4 thin turkey slices, cut into bite sized pieces 1/4 C. cheddar cheese, grated 1 C. water

Directions 1. In a pan, add 1 C. of the water and noodles and bring to a boil. 2. Place the turkey pieces over the noodles and remove from the heat. 3. Add seasoning packet and stir to combine well. 4. Sprinkle with the cheese and keep aside, covered till the cheese is melted. 5. Serve immediately.

Better Ramen Noodles

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127

HOW TO MAKE

an Omelet

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 5 Calories 251 kcal Fat 16.9 g Carbohydrates 4.7g Protein 19.9 g Cholesterol 332 mg Sodium 591 mg

Ingredients

8 eggs 1 C. milk 1/2 tsp seasoning salt 3 oz. cooked ham, diced, or turkey, or chicken, or spam

1/2 C. shredded Cheddar cheese 1/2 C. shredded mozzarella cheese 1 tbsp dried minced onion

Directions 1. Set your oven to 350 degrees F before doing anything else and grease an 8x8-inch casserole dish. 2. In a bowl, add all the ingredients and beat till well combined. 3. Place the mixture into prepared casserole dish. 4. Cook in the oven for about 40-45 minutes.

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How to Make an Omelet

Microwave

Mug Omelet

Prep Time: 15 mins Total Time: 17 mins Servings per Recipe: 1 Calories 217 kcal Fat 13.9 g Carbohydrates 1.5g Protein < 20.9 g Cholesterol 213 mg Sodium 503 mg

Ingredients

1 large egg 2 egg whites 2 tbsp shredded Cheddar cheese 2 tbsp diced fully cooked ham

1 tbsp diced green bell pepper salt and ground black pepper to taste cooking spray

Directions 1. Grease a microwave-safe mug with the cooking spray. 2. In prepared mug, mix together the egg, egg whites, ham, cheese, bell pepper, salt and ground pepper and microwave on High for about 1 minute. 3. Stir well and microwave on High for about 1-1 1/2 minutes.

Microwave Mug Omelet

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PEPPERDINE

Potato Omelet

Prep Time: 5 mins Total Time: 50 mins Servings per Recipe: 7 Calories 247 kcal Fat 18 g Carbohydrates 10.2g Protein 16.8 g Cholesterol 243 mg Sodium 534 mg

Ingredients

8 eggs 1 C. milk 2 C. shredded hash brown potatoes 1 C. diced cooked ham 1 C. shredded Cheddar cheese salt and pepper to taste

Directions 1. Set your oven to 350 degrees F before doing anything else and grease an 8x8-inch square baking dish. 2. In a bowl, add the eggs and milk and beat well. 3. Stir in the ham, potatoes, cheese, salt and black pepper. 4. Cook in the oven for about 45-50 minutes.

130

Pepperdine Potato Omelet

Lisa’s

Favorite Omelet

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 2 Calories 386 kcal Fat 29.8 g Carbohydrates 9.1g Protein 21.7 g Cholesterol 430 mg Sodium 1158 mg

Ingredients

2 tbsp butter 1 small onion, chopped 1 green bell pepper, chopped 4 eggs 2 tbsp milk

3/4 tsp salt 1/8 tsp freshly ground black pepper 2 oz. shredded Swiss cheese

Directions 1. In a medium skillet, melt 1 tbsp of the butter on medium heat and cook the onion and bell pepper for about 4-5 minutes, stirring occasionally. 2. In a bowl, add the milk, eggs, 1/2 tsp of the salt and pepper and beat till well combined. 3. In another bowl, place the cheese and keep aside. 4. Transfer the onion mixture into a bowl and sprinkle remaining 1/4 tsp of the salt. 5. In the same skillet, melt remaining 1 tbsp of the butter on medium heat and cook the egg mixture for about 2 minutes. 6. With a spatula, gently lift the edges of the omelet and cook for about 2-3 minutes. 7. Sprinkle the omelet with the cheese and then, place the onion mixture in the center of the omelet. 8. Gently, fold one edge of the omelet over the vegetables and cook for about 1-2 minutes. 9. Transfer the omelet onto a plate. 10. Cut in half and serve.

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