Mango Chicken Salad

If I were going to describe the word ‘fresh’ this recipe would be the perfect way to do it! From the generous amount of cilantro it calls for to the touch of nature’s candy, the mango, this recipe is perfect for those hot summer days quickly approaching. While the Mango Chicken Salad is not your typical chicken salad recipe, it quickly becomes a favorite amongst many of the families I share it with because it has a great flavor without the added calories and fat found in most traditional chicken salad recipes. Whereas most chicken salad recipes call for mayonnaise (which is high in fat and calories) to moisten the salad, this recipe is unique in that plain yogurt is used as the moistening ingredient. In addition, the mango gives the salad a touch of sweetness. Of course a ripe mango that is in season is ideal for this recipe. Mangos can usually be found in most local grocery stores year round, but they are usually best between the months of May through September. Enjoy!

Skillet Lasagna

Hello, Everyone! This is a quick and easy meal that does not take a lot of pre-planning or preparation. Just make a list prior to your next grocery trip and include the ingredient list items and they can be tucked away and brought back out when you are ready to impress your family and friends. This is also a meal that youth and adults can make. The best part is it is tasty and healthy! The lasagna noodles are whole wheat, the cheese is a low fat version, and the ground beef is lean. The health benefits with including green peppers to your meal is astonishing they have Vitamins, A, B, C, and Potassium. In addition, the tomato sauce also adds lycopene to our diets and vitamins A and C.

Can’t you just smell the aroma of the tomato sauce and seasoned beef, delicious! Also, picture in your mind the cheese melted all over the lasagna and some fresh green salad as the side dish. If you do not cook for a lot of people you can demonstrate safe food handling practices by putting the leftovers in small separate containers to enable them to cool quicker in the refrigerator. Also, it allows for you to have individual portion sizes. You can prepare this ahead of time and put it in the freezer. And remember to defrost in the refrigerator or microwave versus the dangerous counter top. You definitely do not want to risk anyone becoming sick from your meal. I hope you enjoy this meal as much as my family does!

Best Wishes,
Cassandra Coleman

Stuffed Bell Peppers

Every year my family and I could not wait until the first bell pepper crop would be ready for picking. As soon as the peppers were big and ripe enough to be picked we harvest them and use the first bell peppers to make one of my favorite dishes Stuffed Bell Peppers. This dish can be made year around and you can use fresh, frozen or store bought bell peppers to make this delightfully delicious dish.

This dish is really simple to make and does not take much time to prepare or cook. You can have a beautiful yet nutritious meal on your dinning room table in minutes. Some sides that you could serve with this delectable dish include but are not limited to mashed potatoes, steamed vegetables, whole wheat rolls, and/or sliced fruit.

Meat ~ Ground turkey is the leanest as well as healthiest option but if you prefer ground beef or any other type of ground meat to add a unique flavor to this dish; most ground meats work great with this dish and do not cause adverse reactions in the cooking process. Just a healthy reminder when choosing your meat choice try to use the leanest ground as possible and always drain your meat. You will be surprised at how much additional fat can be removed from the leanest of meats.

Rice ~ In this recipe I used white rice but I have used wild, brown, and mixtures of all three. Just make sure you cook the rice according to the proper directions before adding to the dish.

Canned Tomatoes ~ If you have fresh tomatoes and would like to use those instead of canned tomatoes this will add freshness to the dish but will not alter the cooking process. Just add the same amount of ounces as the recipe calls for. If you choose to use canned tomatoes remember to look for "reduced salt" or "no salt added" options for a heart healthy dish. Another great way to add tomatoes would be to use frozen tomatoes. Many people are un-aware of the benefits of flash frozen fruits and vegetables. Fruits and vegetables that are flash frozen are picked at their peak of nutrient value and then flash frozen to retain their nutrition, texture, and flavor as if they were sold fresh. Something you might consider the next time you are shopping for fruits or vegetables.

Tomato Paste vs Tomato Sauce ~ I grew up in a very large family full of cooks and this debate has caused many discussions in my family. It really comes down to your personal preference because some brands taste different, have a different texture, and thickness. By definition tomato paste is suppose to be thicker than tomato sauce but this is not always the case on today's super market shelves. The importance of using tomato paste and/or tomato sauce in this dish is very important because it will keep the filling from drying out while baking in the oven. But the ultimate choice of which one you use is completely up to you and your family.

Bell Peppers ~ When preparing this dish you are not required to cook the bell peppers before stuffing them and placing them in the oven but if you prefer softer bell peppers you can boil them for a few minutes (no more than 5 to 10). Another way to make the peppers softer as you cook them would be to cover the dish will the dish is baking in the oven. This will create a steam oven type environment and produce a softer dish. If you choose to follow the recipe as is the dish will still taste great but may have a slight crunch in your bite. Fresh, Frozen, or store bought bell peppers may all be used in preparation of this dish. The first precaution you should take is to wash all of your bell peppers inside and out (even if they are frozen). This will remove and dirt found on the inside or outside. You do not have to use a chemical fruit and vegetable cleaner unless you feel the need too. Running water in combination with a vegetable scrub brush will essentially get the job done when it comes to cleaning fruits and vegetables.

Seasoning ~ There is very little seasoning added to this dish because the flavor combination is amazing. With the lack of salt this dish is great for diabetics and is very heart healthy. If you do choose to add aditional seasoning most seasoning mixtures added in moderation will complement the dish.

I hope Stuffed Bell Peppers becomes a favorite among your family and friends this upcoming gardening season and beyond!

Apple Tuna Salad

This isn't your traditional tuna salad! It's loaded with fiber filled apples and calcium rich yogurt. That's right, yogurt not mayonnaise. Fat-free yogurt gives you the creaminess of traditional tuna salad without added fat found in mayonnaise. As an added bonus, it also has a touch of honey. It's layered on whole wheat bread and can be served with a side of carrot chips for added crunch and assorted grapes for added sweetness. It is a great alternative to your everyday brown bag special. However, don't forget to add an ice pack to keep your food free from bacteria and safe to eat.

Quick Italian Tortellini Salad

Spring is here and what a great way to kick off the warm weather than with a yummy salad! This recipe is low in calories, fat, and carbohydrates, but if you want to reap the health benefits even more, try a low carb or fat free tortellini. I used a light Italian salad dressing, but you can use fat free or sugar free, if you are trying to watch your caloric intake.

Jazz up this simple dish, by substituting your favorite vegetables. Pair this salad with a slice of crusty bread and fruit. At $1.28 per serving and only 15 minutes time from refrigerator to table, make this a the perfect 'fast food' meal for your family.

Happy Spring! Enjoy! ;)
Dee Lee