Residence Hall
Cookbook
Have you been craving healthy, home cooked meals? Do you hate walking to the
cafeteria in winter (or in general)? SWATeam has put together a collection of our
favorite recipes and those we found that are easily made in a microwave or for those
who have access to a kitchen, in an oven. Happy eating!
Key
V-Vegetarian
Ve-Vegan
GF-Gluten Free
Tbsp.-Tablespoon
Tsp.-Teaspoon
Tips to help you judge serving size:
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Grains
1 tortilla
1/2 English muffin or hamburger bun
1/2 cup cooked cereal, rice or pasta
6 to 8 crackers
1/2 starchy vegetable, such as potato
1/2 cup tofu
Fruits and Vegetables
1 medium-size piece of fresh fruit
1/2 cup canned fruit or vegetable
1/2 cup dried fruit
1/2 cup cooked vegetable
1 cup leafy or raw vegetable
3/4 cup fruit or vegetable juice
Meat, Poultry, Fish and Meat Alternatives
3 ounces of meat, poultry or fish (about the size of a pack of cards)
1 egg
2 tablespoons peanut butter
1/2 cup cooked dry beans
Dairy
1 cup milk
1 cup yogurt
1 ounce or 1/2 cup cheese
1/2 cup cottage cheese
Fats, Oils and Sweets
1 tbsp. margarine
1 tbsp. vegetable or canola oil
1 tbsp. butter
http://freehealthfacts.com/nutrition.htm
No-Cook Recipes
Perfect Portable Parfait V GF (depending on yogurt)
1 cup cereal of choice
¼ cup fruit of choice
¼ cup fat-free milk or yogurt
Find a big mug that’s tall and deep. Add cereal topped with fruit (raisins, blueberries,
cranberries). Add fat-free milk or a scoop of yogurt on your way out
(Photo from hercuriouselegance.com)
Shake It Up! V GF
½ cup fresh or frozen fruit
1 cup ice
1 cup fat-free milk or yogurt
Combine all ingredients in a tall mug and blend with a hand blender (only $10 at
Walgreens). Can store in the fridge overnight and sip it the next morning on your way to
class.
Veggie Salad V
2 cans peas, drained
2 cans whole kernel corn, drained
2 cans cut green beans, drained
1 bottle Italian dressing (or bottle of your favorite dressing)
Add all to a mixing bowl, mix in the dressing. Feel free to add extra vegetables, cheese,
or anything else.
Ham It Up! GF
Slices of ham lunch meat
Whole dill pickles
Low-fat cream cheese
Take a piece of the sliced ham and spread the cream cheese evenly on it (enough for
your liking). Place a dill pickle in the center of the ham slice and wrap the ham around it.
Cut into bit size pieces if desired.
Microwave Recipe
Peanut Butter Balls V Ve GF
1/4 cup granola
2 Tbsp. brown sugar
1/4 cup shredded carrots
3/4 cup peanut butter
Combine all ingredients except peanut butter. Heat the peanut butter in a microwave for
45 seconds. Add to the mixture, let cool, roll into balls, and chill in the refrigerator.
Loaded Baked Potato V Ve GF
1 potato, average size
Topping of choice
Microwave potato for 4-5 min. Load with broccoli, butter, chili, sour cream, mustard,
salsa, cheese, bacon, dressing, salt and pepper
Mini Pizzas V
4 English muffins
1 can (8-oz) tomato sauce
½ tsp. oregano
1 cup mozzarella cheese
Garlic powder
(realmomkitchen.com)
Toast English muffins then top with the tomato sauce, oregano, garlic powder and
cheese. Cook uncovered for one or two minutes.
Optional toppings: green pepper strips, pepperoni, slices of mushroom, grated
Parmesan cheese and chopped onion.
Dirty Couscous V Ve GF (depending on the soup used)
1 can vegetable soup
8 oz. plain couscous
Garlic salt
Lemon pepper
Cinnamon
Cayenne
Heat the soup until it’s almost boiling. Throw in the plain couscous, enough so that it
looks right (remember, this stuff absorbs). Then turn off the heat and let it sit, covered,
for about 5 minutes. When it’s ready, add seasonings to taste: garlic, pepper, cinnamon,
cayenne—whatever tastes right.
Easy Tuna Melt
Can or pouch of flavored tuna (teriyaki or smoked)
Colby cheese cubes
Wheat tortillas
Put tuna and as much cheese as you want in a microwavable container, cook for about
2 minutes enough to melt cheese and put on tortilla, wrap up and enjoy! you can add
and veggies you want!
Tuna Cheesies
3-4 hamburger buns
One can of tuna
One cup of shredded cheese
2-3 Tablespoons of salad dressing
Drain tuna, mix w/ 2-3 tablespoons of salad dressing. Add grated cheese to the mix.
Butter buns, toast till brown then put tuna mix on each half of the bun.
(Photo from unintentionalhousewife.com)
Oven Recipes
Crustless Garden Quiche 4 servings V
2/3 cup shredded part-skim mozzarella cheese
1 cup fresh or thawed frozen chopped broccoli
2/3 cup frozen sweet corn, thawed
1 small tomato, chopped (about 1/2 cup)
1 small onion, chopped (about 1/2 cup)
¾ cup low-fat baking mix (like Bisquick)
1 cup skim milk
4 egg whites and 2 egg yolks
½ tsp. dried basil
1/8 tsp. black pepper
*Try adding any vegetables you have in the fridge or freezer such as zucchini,
peppers, mushrooms, or asparagus.
Preheat oven to 400°F. Spray an 8x8 inch baking dish with cooking spray.
Sprinkle 1/3 cup cheese in baking dish. Top with broccoli, corn, tomato, and onion.
Sprinkle remaining cheese over vegetables. In a small bowl, stir remaining ingredients
(baking mix, milk, eggs, basil and pepper) until well blended. Pour over vegetables and
cheese. Bake uncovered 30-35 minutes, or until golden brown.
Recipe provided by Keri Tonia
Tomato & Basil Pasta Bake 4 servings V
2 cups uncooked wheat-blend rotini pasta (such as Healthy Harvest)
2 cups tomato and basil spaghetti sauce (I like Barilla Brand)
2 cups thawed-frozen broccoli, carrot and cauliflower mix*
2 tsp. crushed red pepper flakes OR Mrs. Dash extra spicy seasoning
1 cup shredded part-skim mozzarella cheese
1. Preheat oven to 375°F.
2. Cook pasta according to package directions; drain well.
3. In a medium bowl, combine cooked pasta, spaghetti sauce, thawed vegetables, and
seasoning.
4. Spray an 8 x 8 baking pan with cooking spray (like Pam); add pasta mixture and
sprinkle cheese on top.
5. Bake uncovered for 15-20 minutes.
* Thaw frozen veggies by running cold water over them for 1 – 2 minutes or heat in the
microwave briefly.
Recipe provided by Keri Tonia,
Wild Rice Cassole
1 (6 oz.) box long grain & wild rice mix (such as Uncle Ben’s)
1 pound 90% lean ground beef
2 Tbsp. chopped onion
½ cup skim or 1% milk
1 (10 ¾ oz.) can cream of mushroom soup
2 cups frozen green beans, thawed, and drained
Cook rice mix according to package directions. Meanwhile, in a non-stick frying pan
over medium heat, brown ground beef and onion; drain off excess grease. Combine
cooked rice, beef, milk, soup and green beans in a casserole dish. Cover
and microwave on high for 5 – 6 minutes or until hot.
* You can thaw green beans by heating in the microwave or running under cold
water for 3 – 4 minutes.
Recipe provided by Shannon Perry,
Gluten Free Recipes
Zucchini with Quinoa Stuffing V
½ cup quinoa, rinsed
4 medium zucchinis
1 15-ounce can cannellini beans, mixed
1 cup grape or cherry tomatoes, quartered
½ cup almonds, chopped
2 cloves garlic, chopped
¾ cup grated Parmesan
4 tbsp. olive oil
Heat oven to 400° F. In a large saucepan, combine the quinoa and 1 cup water and
bring to a boil. Reduce heat to medium-low, cover, and simmer until the quinoa is tender
and the water is absorbed, 12 to 15 minutes. Meanwhile, cut the zucchini in half
lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up. Fluff
the quinoa and fold in the beans, tomatoes, almonds, garlic, ½ cup of the Parmesan,
and 3 tablespoons of the oil. Spoon the mixture into the zucchini. Top with the
remaining tablespoon of oil and ¼ cup Parmesan. Cover with foil and bake until the
zucchini is tender, 25 to 30 minutes. Remove the foil and bake until golden, 8 to 10
minutes.
Chicken with Sweet Potatoes and Shallots
1 ½ pounds sweet potatoes, peeled and cut into 2-inch pieces
Kosher salt and black pepper
4 tbsp. black pepper
4 boneless, skinless chicken breasts
4 tbsp. olive oil
4 shallots, sliced into thin rings
2 tbsp. roughly chopped fresh rosemary
Place sweet potatoes in a large pot and add enough cold water to cover them, bring to a
boil. Add 1 tsp. salt, reduce heat, and simmer until tender (14-16 minutes). Reserve ¼
cup of the cooking water, drain the sweet potatoes and return them to the pot. Mash
them with the reserved cooking water. Meanwhile, heat 1 tbsp. of the oil in a large skillet
over medium heat. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
Cook the chicken until golden brown and cooked through (7-8 minutes per side) and
transfer to plates. Wipe out the skillet; heat the remaining 3 tbsp. of oil over mediumhigh heat. Add the shallots, rosemary, ½ teaspoon salt, and ¼ teaspoon pepper and
cook, stirring, until the shallots are tender (3-4 minutes). Serve the chicken with the
potatoes and drizzle with the shallot mixture.
Cuban Black Beans and Rice V Ve
1 cup of long-grained white rice
1 tbsp. olive oil
1 onion, chopped
1 bell pepper, cut into 1/4 –inch pieces
2 cloves garlic, chopped
Kosher salt and black pepper
1 tsp. ground cumin
2 15.5-ounce cans black beans, rinsed
1 tsp. dried oregano
4 radishes, cut into ½-inch pieces
¼ cup cilantro
Cook the rice according to the package directions. Meanwhile, heat the oil in a
saucepan over medium-high heat. Add the onion, bell pepper, garlic, 1 tsp. salt, and 1/3
tsp. pepper and cook, stirring occasionally, until softened (5-7 minutes). Stir in the
cumin and cook for one minute. Add the beans, oregano, and 1 cup of water. Simmer,
covered, for 10 minutes. Top with the radishes and cilantro.
By Sara Quessenberry, March 2009
(Photo from America’s Test Kitchen)
Turkey and Poblano Chili
1 tbsp. olive oil
1 onion, chopped
1 poblano pepper, chopped
2 tsp. ground cumin
1 28-ounce can diced tomatoes
2 15.5-ounce cans kidney beans, rinsed
Kosher salt and black pepper
2 cups shredded roasted turkey or chicken
Tortilla chips (optional)
Heat the oil in a large saucepan over medium-high heat. Add the onion and poblano
and cook, stirring frequently until they begin to soften (4-6 minutes). Stir in the cumin.
Add the tomatoes (with their juice), the beans, 2 cups water, 1 ¼ tsp. salt, and ¼ tsp.
pepper and bring to a boil. Reduce heat and simmer, stirring occasionally, until slightly
thickened (12-15 minutes). Add the turkey and cook until heated through (about 3
minutes). Service with tortilla chips, if desired.
By Kate Merker, November 2009
Curried Rice with Shrimp
1 tsp. olive oil
1 large onion, chopped
2 carrots, chopped
2 cloves garlic, chopped
2 tsp. curry powder
1 cup long-grained white rice
Kosher salt and black pepper
1 ½ pounds peeled and deveined large shrimp
½ cup fresh basil
Heat the oil in a large skillet over medium heat. Add the onion and carrots and cook,
stirring occasionally, until soft, 6 to 8 minutes.
Add the garlic and curry powder and cook, stirring, until fragrant, 2 minutes.
Add the rice, 2½ cups water, and ½ teaspoon each salt and pepper and bring to a boil.
Reduce heat and simmer, covered, for 15 minutes.
Season the shrimp with ½ teaspoon salt and ¼ teaspoon pepper. Nestle them in the
partially cooked rice. Cover and cook until the shrimp are opaque throughout, 4 to 5
minutes. Fold in the basil.
(Photo from cookingquest.wordpress.com)
Vegan Recipes
Broccoli and Tofu Stir Fry
1/2 cup vegetable broth or reduced-sodium chicken broth
1/4 cup dry sherry (see Note) or rice wine
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch, divided
2 tablespoons plus 1 teaspoon sugar
1/4 teaspoon crushed red pepper, or more to taste
1 14-ounce package extra-firm water-packed tofu, drained
1/4 teaspoon salt
2 tablespoons canola oil, divided
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
6 cups broccoli florets
3 tablespoons water
Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed
red pepper in a small bowl. Set aside.
Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2
tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tbsp. oil in a
large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until
browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2
to 3 minutes more. Transfer to a plate.
Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until
fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until
tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the
sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the
broccoli and sauce.
Eatingwell.com
Eggplant Pasta
2 tablespoons extra-virgin olive oil
1 medium eggplant, (about 1 pound), cut into 1/2-inch cubes
2 cloves garlic, minced
4 plum tomatoes, diced
1/3 cup chopped pitted green olives
2 tablespoons red-wine vinegar
4 teaspoons capers, rinsed
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon crushed red pepper, (optional)
12 ounces whole-wheat angel hair pasta
1/4 cup chopped fresh parsley, or basil
Put a pot of water on to boil. Heat oil in a large nonstick skillet over medium heat. Add eggplant
and cook, stirring occasionally, until just softened, about 5 minutes. Add garlic and cook, stirring,
until fragrant, 30 seconds to 1 minute. Add tomatoes, olives, vinegar, capers, salt, pepper and
crushed red pepper (if using) and cook, stirring, until the tomatoes begin to break down, 5 to 7
minutes more. Meanwhile, cook pasta in boiling water until just tender, about 6 minutes or
according to package directions. Drain and divide the pasta among 6 shallow bowls. Spoon the
sauce over the pasta and sprinkle parsley (or basil) on top.
Eatingwell.com
Tofu Sushi (hard recipe!)
4 1/4 cups water
2 1/4 cups short-grain brown rice
3 tablespoons reduced-sodium soy sauce
3 1/2 teaspoons sugar, divided
1/3 cup rice vinegar
1/2 teaspoon salt
8 sheets toasted nori seaweed*
32 matchstick strips flavored baked tofu, such as Thai or teriyaki (about 3 ounces)
32 matchstick strips red bell pepper, (about 1 small pepper)
32 matchstick strips peeled and seeded cucumber, (about 1/2 small)
5 tablespoons unsalted roasted peanuts, chopped
Bring water to a boil in a large saucepan over medium heat. Stir in rice, reduce heat to low,
cover, and simmer at the lowest bubble until the rice is tender, about 50 minutes (see Test
Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.
Meanwhile, stir soy sauce and 1 1/2 teaspoons sugar in a small skillet. Bring to a simmer and
cook until slightly thickened, about 3 minutes. Spread the warm rice evenly on a large rimmed
baking sheet. Whisk vinegar, the remaining 2 teaspoons sugar and salt in a small bowl; drizzle
over the rice. Toss with 2 spatulas until cool enough to handle and slightly sticky.
Place a nori sheet on a bamboo sushi-rolling mat; shiny side down with a shorter end close to
you. Wet your hands and pat about 3/4 cup of the seasoned rice into a thin layer on the sheet,
leaving a 1-inch border at the top of the sheet (the short side on the far side of the mat). Drizzle
1 teaspoon of the mirin sauce about 1 inch from the bottom of the rice; place 4 strips each
baked tofu, bell pepper and cucumber over the sauce; then sprinkle with about 2 teaspoons
chopped peanuts. Using the bamboo mat to help you, roll the maki closed, getting the mat out
from inside the maki as it rolls up. Gently press the closed mat over the roll to seal the roll. (Go
to eatingwell.com/sushi for illustrated instructions.) Trim any ragged edges and slice into 6
pieces with a wet sharp knife. Repeat Step 4 with the remaining nori, rice, tofu and vegetables.
Serve the rolls with any remaining sauce.
*seaweed (also called nori) can be found in the Asian section of most grocery stores in Eau
Claire
Eatingwell.com
Black Bean Croquette
2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
2 cups finely chopped tomatoes
2 scallions, sliced
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced
Preheat oven to 425°F. Coat a baking sheet with cooking spray.
Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in
corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili
powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a
small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on
the prepared baking sheet. Bake the croquettes until heated through and the breadcrumbs are
golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the
salsa with the croquettes.
Eatingwell.com