EASY
MEAL
RECIPES
CREATED BY THE NUTRITION SERVICES DEPARTMENT
 2008
1
Table of Contents
Cold recipes:
Page 3- Deviled Eggs
Page 4- Quick and Easy Cheese Dip
Page 5- Tofu Salad
Warm Recipes:
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Page
Page
Page
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6- Easy Pork Sausage Patties
7- Fajitas
9- Gourmet Hamburger
10- Lunch-time Pizza
11- Scrumptious Salmon or Tuna Patties
12- Tempting Soft Tacos
Sandwiches:
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Page
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13- (Totally) Eggcellent Salad Sandwich
14- Seafood or Poultry Salad Sandwich
15- Grilled Turkey Reuben
16- Italian Meatball Sandwich
17- Tangy Glazed Meatloaf Sandwich
18- More Sandwich Ideas
19- Leftover Sandwich Creations
Snack Ideas/Calorie Boosters:
Page 19
2
Deviled Eggs
Ingredients
6
½
¼
3
Hard-boiled eggs
teaspoon prepared mustard
teaspoon pepper
Tablespoons mayonnaise
Cut peeled eggs lengthwise into halves.
Slip out yolks; mash with a fork. Mix yolks with remaining
ingredients.
Fill each egg white half with egg yolk mixture.
Cover and refrigerate.
Sprinkle with paprika before serving, if desired.
Serve with 1 dinner roll or 5 soda crackers, per serving.
Yield: 3 servings- Four halves each
Each serving equals: 2 Meat
1 Starch
1 Fat
Nutrients per Serving
Calories
Protein
Sodium
Potassium
246
12.5g
351mg
134mg
3
Phosphorus
168mg
Quick and Easy Cheese Dip
Ingredients
16 ounce container cottage cheese
1 Cup sour cream
3 green onions (may reserve top of one onion for garnish if
desired)
2 teaspoons hot sauce
1 teaspoon dill weed
½ teaspoon garlic powder
1/3 Cup or 2 ounces blue cheese crumbled
Blend cottage cheese, sour cream, green onions, hot sauce, and
spices in food processor until smooth. Add blue cheese and
process for a few seconds. Garnish with chopped green onion if
desired. Cover and refrigerate until serving time.
Yields: 12 servings, ¼ cup each
Each Serving Equals: 1 meat
½ Fat
Calories
85
Nutrients per Serving
Protein
Sodium
Potassium
6g
207mg
77mg
Suggest serving with crackers, homemade pita chips, etc.
Tofu Salad
4
Phosphorus
77mg
Tofu is a good source of protein in your diet. It is a mild flavored
soybean product found in the dairy or produce section of most
supermarkets. If the tofu is packed in water instead of vacuum
packed, change the water daily. This recipe is similar to egg salad.
Ingredients
1
10 ounce package firm tofu, drained
1
Tablespoons mayonnaise (or more to taste)
2
teaspoon cider vinegar
3
teaspoons prepared mustard
4
teaspoon honey
5
teaspoon turmeric
2
Tablespoons each diced celery and onion
1
teaspoon parsley
Dash Paprika, Dash Pepper
6
Slices bread or 3 pita pockets
Crumble tofu into a small mixing bowl. In a separate bowl,
combine mayonnaise, vinegar, mustard, honey and turmeric. Mix
and pour over crumbled tofu. Add celery, onion, parsley, paprika
and pepper. Mix well. Refrigerate at least 30 minutes for best
flavor.
Serve ½ cup Tofu Salad on 2 slices of bread or in pita bread as a
sandwich. You may add sprouts or lettuce.
Yield: 3 servings
Each serving equals: 1
2
1
Meat
Starch
Fat
Nutrients per Serving
Calories
Protein
Sodium
Potassium
328
19g
540mg
331mg
Easy Pork Sausage Patties
5
Phosphorus
248mg
Ingredients
1
Pound fresh pork
½
Pound fresh pork fat
Have the butcher or meat department in grocery store grind the
pork and pork fat together. Add sausage seasonings (see choices
below), mix and form into 8 patties. Fry for breakfast or enjoy at
any other meal. Great to serve as sandwiches on either 2 slices of
bread, 1 roll, English muffin or bagel.
Store extra patties in the freezer.
If you prefer a lower fat meat, use ground pork only.
Sausage Seasonings:
Homemade Country
Breakfast Sausage
Homemade Italian
Sausage Patties
1
½
¼
¼
½
teaspoon ground pepper
teaspoon ground sage
teaspoon ground allspice
teaspoon ground nutmeg
teaspoon onion powder
½ teaspoon ground pepper
2
teaspoons Italian seasoning
1 Clove garlic (crushed)
or ¼ teaspoon garlic powder
Yield: 4 servings (2 patties each)
Each serving equals: 2
2
Calories
708
Meat
Starch
Nutrients per Serving
Protein
Sodium
Potassium
23g
64mg
386mg
Fajitas
Ingredients
6
Phosphorus
251mg
1
3
2
1
1
½
½
1
1
1
8
Pound beef (flank steak) or 1 pound skinned chicken
or turkey
Tablespoons lime juice
Cloves garlic, crushed or minced
Tablespoon oil
Tablespoon vinegar
teaspoon cumin
teaspoon pepper
Sweet onion, thinly sliced
Red pepper- cored, seeded and thinly sliced
Green pepper- cored, seeded and thinly sliced
Flour tortillas
Combine all ingredients, except the tortillas, in a shallow dish.
Let marinate from 1-8 hours, turning meat occasionally.
To prepare fajitas- Preheat broiler. Place meat on a broiling rack.
Broil 5 inches from heat, approximately 10 minutes. Turn meat
over, and add vegetables to the rack. Discard marinade.
Cook approximately 10 more minutes until meat is at desired
doneness and vegetables are tender. Cut meat diagonally across
the grain in thin slices. Divide meat and vegetables evenly over all
tortillas. Fold tortillas. If desired, serve with 2 tablespoons sour
cream and count as 1 fat.
Yield: 4 servings
Each serving equals: 2
3
1
Calories
442
Calories
Starch
Meat
Vegetable
Nutrients per Serving – Beef
Protein
Sodium
Potassium
Phosphorus
30g
524mg
575mg
266mg
Nutrients per Serving – Chicken
Protein
Sodium
Potassium Phosphorus
7
394
Calories
393
28g
513mg
378mg
202mg
Nutrients per Serving – Turkey
Protein
Sodium
Potassium Phosphorus
32g
505mg
451mg
235mg
Gourmet Hamburger
Ingredients
½ Cup chopped onion
8
2
1
4
Tablespoons margarine or butter
Pound ground beef or ground turkey
Hamburger buns or 8 slices of bread
Mexican Style
¼ teaspoon cayenne pepper
¼ teaspoon garlic powder
1 teaspoon marjoram
Italian Style
1 ½ teaspoons Italian seasoning
¾ teaspoon black pepper
¼ teaspoon garlic powder
Sauté onions in 1 tablespoon margarine or butter until onions are
tender.
Mix onions with ground meat and add additional seasonings for
either Mexican or Italian style.
Divide into 4 patties and pan fry in 1 tablespoon margarine or
butter until well done.
Serve each pattie on a hamburger bun or 2 slices of bread.
Yield: 4 servings
Each serving equals: 3 Meat
2 Starch
Calories
425
Nutrients per Serving – Beef
Protein
Sodium
Potassium
34g
324mg
466mg
Calories
361
Nutrients per Serving – Turkey
Protein
Sodium
Potassium Phosphorus
25g
391mg
363mg
221smg
9
Phosphorus
264mg
Lunch-Time Pizza
Many different foods can be used in place of traditional pizza
dough. We’ve listed ones that are quick and easy to make.
Choose your crust from the following list:
Ingredients
English muffin, 2 slices Italian bread, 6 inch piece French
bread, 1 pita pocket or 1 hard roll
2
Ounces mozzarella cheese, shredded
1
teaspoon parmesan cheese
2
Tablespoons chopped green pepper-optional
2
Tablespoons chopped onion-optional
2
Tablespoons sliced mushrooms-optional
¼
Cup pizza sauce
1/8 teaspoon oregano, if desired
Spread pizza sauce on “crust”. Sprinkle with mozzarella cheese
and add toppings of choice.
Sprinkle with parmesan cheese, then oregano if desired.
Broil, or bake in a 375 degree oven, until cheese is melted, about 5
minutes.
Microwave instructions: Set at medium power for 40-45 seconds.
Check if cheese is melted. Add more time if necessary.
Yield: 1 serving
Each serving equals: 2 Meat
2 Starch
1 vegetable
Nutrients per Serving
Calories
Protein
Sodium
Potassium
237
16g
397mg
421mg
10
Phosphorus
324mg
Scrumptious Salmon or Tuna Patties
Ingredients
1
6 Ounce can salmon or tuna, rinsed and drained
1
Egg
1
Tablespoon diced onion
¼
Cup unsalted plain bread crumbs
Dash Pepper
1
Tablespoon margarine or butter
4
Slices bread
Flake salmon or tuna. Beat egg and mix into the salmon or tuna.
Add onion, bread crumbs and seasonings to mixture.
Form into 2 patties. Pan-fry lightly on both sides in margarine or
butter or bake on a lightly greased cookie sheet at 350 degrees for
15 minutes.
Serve on 2 slices of bread in a regular or grilled sandwich.
You may add lettuce and mayonnaise if desired.
Count 1 tablespoon of mayonnaise as 1 fat.
Yield: 2 servings
Each serving equals: 3
1
Calories
338
Meat
Starch
Nutrients per Serving
Protein
Sodium
Potassium
29g
661g
299mg
11
Phosphorus
240mg
Tempting Soft Tacos
Ingredients
1
½
2
¼
1
2
2
1
½
¾
½
6
Pound ground beef
Cup chopped onion
Cloves garlic, chopped
teaspoon Tabasco (or hot) sauce
teaspoon cumin
teaspoons chili powder
Tablespoons water
Cup shredded lettuce
Cup chopped onion
Cup shredded cheddar cheese
Cup chopped tomato
Flour or corn Tortillas
Brown meat, onion and garlic in frying pan. Cook until onion is
clear. Stir in seasonings and water; simmer.
To make tacos- Place ¼ cup meat mixture into each tortilla. Add 2
tablespoons each lettuce and cheese, and 1 tablespoon each of
onion and tomato to each tortilla. Fold to close.
Yield: 6 servings
Each serving equals: 2 Meat
1 Starch
Nutrients per Serving
Calories
Protein
Sodium
Potassium
283
18.5g
433mg
226mg
12
Phosphorus
188mg
Sandwich Ideas:
(Totally) Eggcellent Salad Sandwich
Ingredients
1
Hard boiled egg
1-2
Tablespoons Mayonnaise
2
teaspoons each diced celery, green pepper, and onion
Dash Pepper
2
Slices bread
Dice egg; add mayonnaise, celery, green pepper, onion, and
pepper. Mix lightly.
Serve on bread in a regular or grilled sandwich.
You may add lettuce.
Refrigerate if not eaten immediately.
Yield: 1 serving
Each serving equals: 1
2
1
Calories
265
Meat
Starch
Fat
Nutrients per Serving
Protein
Sodium
Potassium
10g
504mg
147mg
Seafood or Poultry Salad Sandwich
13
Phosphorus
134mg
Ingredients
6
Ounce can tuna or 6 ounces (cooked) chicken or
turkey, diced
2
Tablespoons mayonnaise
2
Tablespoons spicy brown mustard
1
Tablespoon each diced celery, onion, cucumber and
green pepper
Dash Pepper
1
Slices bread (White or rye)
Combine fish, chicken or turkey with mayonnaise, celery, onion,
green pepper, cucumber and pepper.
Serve on bread in a regular or grilled sandwich.
You may add lettuce.
Refrigerate if not eaten immediately.
Yield: 2 servings
Each serving equals: 3
2
2
Meat
Starch
Fat
Calories
304
Nutrients per Serving: Tuna
Protein
Sodium
Potassium
26.5g
906mg
308mg
Calories
305
Nutrients per Serving: Chicken / Turkey
Protein
Sodium
Potassium Phosphorus
23g
663mg
256mg
205mg
Grilled Turkey Reuben
14
Phosphorus
213mg
Ingredients
2
Ounce lower-salt turkey breast (Healthy choice or can be
purchased at the deli counter)
1
Ounce Alpine Lace Swiss cheese
1/3 Cup chopped green cabbage
1
Tablespoon Margarine or butter
2
Slices of rye bread
Melt margarine or butter in a small skillet. Add
chopped cabbage and sauté 2 to 3 minutes.
Place the turkey, Swiss cheese and cabbage between the 2 slices of
rye bread. In the same skillet, grill sandwich until lightly
browned, adding a little extra margarine or butter to pan if
necessary.
Put lid on skillet while grilling to melt cheese.
If desired, serve with one tablespoon of Thousand Island dressing,
and count as 1 additional fat.
Yield: 1 serving
Each serving equals: 3 Meat
2 Starch
1 Fat
Nutrients per Serving
Calories
Protein
Sodium
Potassium
348
14.5g
692mg
149mg
15
Phosphorus
89mg
Italian Meatball Sandwich
Ingredients
1
Pound ground beef, ground turkey, ground pork
or a combination of these meats
¼ Cup finely chopped onions
½ Cup bread crumbs (moisten with water)
3
Tablespoons lemon juice (omit with turkey)
2
teaspoons Italian seasoning
1
teaspoon poultry seasoning
1
teaspoon pepper
1
teaspoon sugar
1
Egg
Dash Tabasco or hot sauce
4
Italian rolls or hotdog buns
¾ Cup unsalted spaghetti sauce
Preheat oven to 400 degrees.
Combine all meatball ingredients and mix well. Shape into 12
meatballs.
Place in baking dish and bake for 20 minutes or until well done.
Remove from oven.
Arrange 3 meatballs in an Italian roll or hotdog bun and top with ¼
cup unsalted spaghetti sauce. Repeat for additional sandwiches.
Yield: 4 servings Serving size: 3 meatballs
Each sandwich equals: 3 Meat
2 Starch
1 Vegetable
Calories
430
Nutrients per Serving
Protein
Sodium
Potassium
31g
464mg
532mg
Tangy Glazed Meatloaf Sandwich
16
Phosphorus
262mg
Ingredients
1 Pound ground beef, ground pork, ground turkey
or a combination of these meats
¼ Cup bread crumbs
1/3 Cup milk
1
Egg, beaten
1
Small onion, finely chopped or grated
½ teaspoon poultry seasoning
1
teaspoon pepper
2
Tablespoons low sodium catsup
5
Sandwich rolls, or 10 slices bread
Glaze Ingredients
1 Tablespoons brown sugar
¼ Cup low sodium catsup
¼ teaspoon nutmeg
1 teaspoon dry mustard
Preheat oven to 350 degrees. Combine bread crumbs and milk in a
bowl. Add meat, egg, onion, seasonings and catsup. Mix well and
form into a small meatloaf. Place in a baking dish. Bake for 40
minutes. Combine glaze ingredients and spoon over meatloaf.
Bake 10-20 additional minutes.
Slice into 4 pieces. Serve on a roll or 2 slices of bread.
Yield: 4 servings
Each serving equals: 3
2
Calories
406
Meat
Starch
Nutrients per Serving
Protein
Sodium
Potassium
30g
296mg
511mg
17
Phosphorus
259mg
More Sandwich Ideas:
Grilled Cheese Sandwich
Make sandwich with Alpine Lace or other low salt cheese
available at large grocery stores. Ask at the deli counter or check
the dairy section. Alpine Lace cheese comes in four varieties:
Swiss, Cheddar, American and Brick. Spread 2 slices of bread
with 1 tablespoon of margarine. Place 2 ounces of cheese between
bread (buttered side out). Grill in skillet until browned and cheese
is melted. Hint- to melt the cheese, put a lid on the pan while the
first side is browning.
One sandwich equals 2 meat, 2 starch and 1 fat.
Cottage Cheese and Fruit
Serve 1/2 cup cottage cheese with 1/2 cup allowed fruit and 1 roll,
bagel or 6 soda crackers.
One serving equals 2 meat, 2 starch and 1 fruit.
Steak-Um Sandwich
Steak-Ums are thin beef slices found in the frozen section of your
supermarket. These take only a minute to cook. Adding grilled
onions or mushrooms makes a great steak sandwich. Cook 2
ounces of meat and add to a sandwich roll.
One sandwich equals 2 meat and 2 starch.
Fried Egg Sandwich
Fry 1 egg in margarine and place between 2 slices of bread or toast
to make a sandwich.
One sandwich equals 1 meat and 2 starch.
Leftovers Make Great Sandwiches Too!
18
When you’re cooking, always make a little extra so you’ll have
leftovers for lunch or quick dinners.
Need Ideas?
Meatloaf Sandwich (try serving on Italian bread)
Roast Pork or Pork Chop Sandwich on hamburger bun
Fish Fry Sandwich (add a little mayo or tartar sauce)
Open Face Roast Beef Sandwich with homemade gravy
Turkey or Chicken Breast Sandwich on rye bread
Snack Ideas/Calorie Boosters:
Peanut Butter and Jelly Sandwich
Spread 1 1/2 tablespoons peanut butter and 2 tablespoons jelly/jam
or honey between 2 slices of bread to make a sandwich. You may
add thin apple slices for extra crunch.
One sandwich equals 2 starch, 1 meat and 1 calorie booster.
Cream Cheese Sandwich
Spread 2 tablespoons regular or flavored cream cheese between 2
slices of bread, or serve on 1 bagel or English muffin. You may
add thin apple or cucumber slices for extra crunch or jelly for
flavor.
One sandwich equals 2 starch and 1 fat.
19