GatorWell

Health Promotion Services

392-1161 ext. 4281
www.shcc.ufl.edu
Student Health Care Center
Cookbook
The Student Health Care Center does not discriminate
on the basis of disability. If special accommodations are
needed as a result of a disability, please contact the
SHCC operator at352-392-1161, press 0 (TDD 352-392-
3192).
Revised 10/06 HP042
















Spinach Dip
You will need: large bowl

1 (10 oz.) package frozen chopped spinach, thawed and drained
1 (8 oz.) container low-fat sour cream
1 cup reduced-fat mayonnaise
1 (0.4 oz.) packet dry onion or vegetable soup mix

Mix together all ingredients.
Refrigerate for at least 4 hours.
Serve with raw vegetables, pita, or crackers. Stir before
serving.
2-Can Chili
Makes 4-5 servings
You will need: medium-sized pot or saucepan

8 oz. tofu crumbles or lb cooked lean ground beef
1 (15 oz.) can kidney beans, undrained
1 (15 oz.) can stewed tomatoes, undrained
Chili powder and hot sauce to taste
Pepper to taste

Combine tofu or drained beef with kidney beans and toma-
toes in a pot.
Add chili powder and hot sauce to taste.
Add pepper to taste.
Cook on medium for 10-15 minutes or until heated
thoroughly.
Oven-Roasted Potatoes
Makes 3-4 servings
You will need: baking sheet or pan, small bowl, large plastic zip
bag

3-4 large potatoes, coarsely chopped
1 Tbsp. dried basil or cup fresh chopped basil
1 Tbsp. minced garlic
1 Tbsp. vegetable oil
tsp. pepper
tsp. salt

Preheat oven to 400.
Mix oil and seasonings in plastic bag.
Add potatoes, seal bag, and toss until potatoes are coated.
Place potatoes on baking sheet or pan.
Bake for ~20-25 minutes until potatoes lightly browned.
28 25

















Mouth-Watering
Main Dishes
Pasta Entrees

Lazy Lasagna
Makes 3-4 servings
You will need: large skillet with cover

1 lb. lean ground beef
1 (28 oz.) jar of spaghetti sauce
16 oz. low-fat cottage or ricotta cheese
4 oz. egg noodles, uncooked
4 oz. mozzarella cheese

In large skillet, over medium heat, brown beef and drain fat.
Add sauce, cheese, and noodles. Stir together.
Bring to a boil, cover, reduce heat, and simmer for
30 minutes.
Uncover and top with shredded mozzarella cheese.
Remove from heat. Let stand till cheese melts. Serve.
Vegetarian Chili
Makes 6 servings
You will need: large pan

Vegetable cooking spray
2 garlic cloves, minced
1 chopped onion
1 cup chopped green pepper
3 (15 oz.) cans pinto beans, undrained
2 (15 oz.) cans dark kidney beans, undrained
1 (15 oz.) can diced tomatoes, undrained
1 (8 oz.) can tomato sauce
1 (6 oz.) can tomato paste
Chili powder to taste (at least 2-3 Tbsp.)
Pepper to taste
*Optional: 1- cup frozen peas and/or corn
*Optional: shredded cheese, lowfat yogurt, low fat sour cream

Spray large pot with cooking spray.
Over medium-high heat, lightly saut garlic, onion, and green
pepper.
Add the pinto beans, kidney beans, tomatoes, sauce, and
paste.
Bring to a boil, reduce heat, and simmer.
Add chili powder, 1 Tbsp. at a time to taste, and pepper.
Stirring frequently, simmer on very low heat for at least
hour, until thoroughly heated.
Add water as needed to achieve the thickness you prefer.
Ten minutes before serving, add frozen peas or corn (keep
frozen, they will thaw in the chili).
Top chili with shredded cheese and low-fat yogurt or low-
fat sour cream.
24 29

















Easy Bean Soup
Makes 5 servings
You will need: large pot or saucepan

1 (15 oz.) can white hominy, drained (hominy is a vegetable simi-
lar to corn)
1 (15 oz.) can black beans, drained
1 (15 oz.) can chili-style diced tomatoes, undrained
1 (15 oz.) can ready-to-serve chicken broth
1 tsp. chopped fresh cilantro or tsp dried cilantro
tsp. chili powder
tsp. ground cumin

Combine all ingredients in large pot or dish.
On stovetop, cook over medium heat, stirring occasionally,
for 10 minutes. Or, heat in microwave on full power for 3
minutes, stirring every minute till thoroughly heated.
Sweet Potato Oven Fries
Makes 4 servings
You will need: baking pan

4 sweet potatoes, peeled
1 tsp. olive oil
Salt & pepper

Preheat oven to 375.
Slice potatoes inch thick.
Place in baking pan. Drizzle with olive oil. Bake for 25-35
minutes, until lightly brown, crisp outside and soft inside.
Sprinkle with salt and pepper.

Variation: sprinkle with cinnamon and sugar instead.
Light Italian Spaghetti Primavera
Makes 6 servings
You will need: large skillet, large pan

8 oz. thin spaghetti, uncooked
cup reduced calorie Italian salad dressing
1 green pepper, chopped
1 red pepper, chopped
1 yellow squash, cut into inch strips
1 cup sliced fresh mushrooms
cup chopped onion
3 Tbsp. sliced pitted ripe olives (optional)
cup shredded part-skim mozzarella cheese
3 Tbsp. chopped fresh parsley or 1 tsp. dried parsley

Cook spaghetti according to package directions.
In large skillet, combine Italian dressing and vegetables.
Simmer until vegetables are crisp-tender.
Serve vegetables over spaghetti.
Sprinkle with cheese and parsley.
30 23























Soups, Salads, & Sides
Broccoli Soup
Makes 4 servings
You will need: large pot or saucepan

1 cup fresh chopped broccoli or 10 oz. package frozen
chopped broccoli
cup diced celery
cup chopped onion
1 cup chicken broth
2 cups fat-free milk
2 Tbsp. cornstarch
tsp. salt
Dash of pepper
cup shredded Swiss cheese

Place broccoli, celery, onion, and broth in pan; bring to boil.
Reduce heat, cover, and cook until vegetables are tender
(about 8 minutes).
Combine milk, cornstarch, salt, and pepper. Add to cooked
vegetables.
Cook, stirring constantly, until soup is slightly thickened and
just begins to boil.
Remove from heat.
Add cheese and stir until melted.
Baked Ziti
Makes 6-8 servings
You will need: large casserole dish, large pan, aluminum foil

1 lb. ziti, uncooked
15 oz. low-fat ricotta cheese
8 oz. part-skim shredded mozzarella cheese
1 lb. cooked lean ground beef (optional)*
1 tsp. dried basil
26 oz. jar/can spaghetti sauce
2 Tbsp. grated parmesan cheese

Preheat oven to 350.
Cook ziti as directed on the box and drain well.
Combine ziti, ricotta, and mozzarella cheese.
Spread half of ziti mixture into bottom of large casserole
dish.
Combine cooked beef, basil, and spaghetti sauce.
Pour half of meat sauce mixture on top of ziti mixture and
sprinkle half of parmesan cheese over it.
Repeat.
Cover with foil and put in oven.
Bake for 25 minutes.
Remove foil and continue baking for 15 minutes.

22 31
















Huevos Rancheros
Makes 4 servings
You will need: medium pan, aluminum foil, small bowl

1 medium onion, chopped
1 small garlic clove, minced
1 jalapeno, seeded and minced
1 (14 oz.) can tomatoes
tsp. salt
4 eggs
4 flour or corn tortillas
Vegetable cooking spray

Preheat oven to 250.
Wrap tortillas in foil and warm in oven 5-10 minutes.
Spray pan with cooking spray.
Add onion, garlic and jalapeno to pan, saut until tender.
Add tomatoes and salt.
Bring to boil, reduce heat, and simmer for 5 minutes.
One at a time, break eggs into small bowl and pour into
sauce.
Cook until eggs set.
Evenly divide eggs on each tortilla and serve.
Zesty Pasta Sauce
Makes 7 cups of sauce
You will need: large pan

1 Tbsp. olive oil
cup onion, chopped
2 cloves garlic
1 (15 oz.) can tomato sauce
1 (16 oz.) can tomato paste
1 (14 oz.) can stewed tomatoes
1 tsp. dried basil
tsp. oregano
tsp. pepper
2 tsp. sugar
cup water

Heat olive oil in pan.
Saut onion and garlic in olive oil.
Add sauce, paste, tomatoes, spices, sugar, and water.
Simmer for hour.
Serve over pasta, chicken, or use as a pizza sauce.
32 21









Spinach Quesadillas
Makes 2 quesadillas
You will need: large skillet, medium bowl, spatula

1 small jalapeno pepper, seeded and minced
1 cup packed fresh spinach leaves, well rinsed, drained, and
chopped
2 (8 in.) flour tortillas
cup shredded Monterey jack or cheddar cheese
1 small tomato, thinly sliced

In large skillet, cook pepper over medium heat until soft (~2
minutes).
Add spinach, stirring occasionally. Cook just until wilted.
Remove skillet from heat and transfer mixture to medium
bowl.
Place one tortilla in skillet.
Sprinkle of cheese onto of tortilla.
Top cheese with of the spinach mixture and of the to-
mato slices.
Fold tortilla in half and press down with back of spatula.
Cook tortilla over medium heat until the tortilla is golden
brown and the cheese is melted (~2 minutes on each side).
Transfer the quesadilla to a cutting board and cut into
wedges.
Repeat with other tortilla.
Southwest Pasta
Makes 4 servings
You will need: large pan, large skillet

8 oz. rigatoni or other pasta
1 tsp. olive oil or vegetable oil
1 onion, chopped
1 clove garlic
green pepper, chopped
1 (8 oz.) can tomato sauce
1 (15 oz.) can kidney beans
tsp. salt
tsp. chili powder
Pepper to taste

Cook pasta according to package directions, drain well.
In skillet, saut onions, garlic, and green pepper in oil until
soft.
Stir in tomato sauce, kidney beans, salt, chili powder, and
pepper.
Simmer several minutes until heated.
Top pasta with sauce.
20 33

















Vegetarian Tortillas
Makes 4 servings (2 tortillas each)
You will need: medium pan, aluminum foil

8 (8in.) flour tortillas
1 can fat free refried beans
1 cup salsa
tsp. chili powder
1 cup shredded lettuce
1 cup shredded cheese
1 cup chopped tomatoes
Low-fat sour cream or plain yogurt

Preheat oven to 250.
Wrap tortillas in aluminum foil and heat in oven 5-10 minutes
(until warm).
Mix beans, salsa, and chili powder in pan and heat over
medium heat about 5 minutes (until warm).
Place the bean mixture in the center of each tortilla.
Top with lettuce, cheese, and chopped tomatoes.
Fold tortilla around filling.
Serve with additional salsa, low-fat sour cream, or low-fat
plain yogurt.
Tuna Shells
Makes 4 servings
You will need: large pan

1 cup shell pasta, uncooked
cup fat-free milk
8 oz. shredded reduced-fat mozzarella cheese
2 Tbsp. grated parmesan cheese
1 large or 2 small cans (12 oz. total) tuna packed in water,
drained

Cook pasta according to directions on box. Drain and set
aside.
Pour milk into pan and stir in mozzarella and parmesan
cheeses.
Cook over medium heat until cheese is melted.
Stir in pasta and tuna. Serve.
34 19








Black Bean Chicken Burritos
Makes 8 servings
You will need: large skillet, baking sheet or pan, small bowl,
wooden spoon or potato masher, aluminum foil

1 cup plain yogurt
tsp. salt
tsp. chili powder
tsp. ground cumin
Vegetable cooking spray
1 cup chopped onions
1 (15 oz.) can black beans, drained
1 (4 oz.) can chopped green chilies, drained
8 (10 in.) flour tortillas
2 (6.75 oz.) cans chunk white chicken, drained
1 (8 oz.) can pineapple chunks, drained
cup shredded cheese

Preheat oven to 350.
In small bowl, combine yogurt, salt, chili powder, and cumin.
Stir well and set aside.
Spray large skillet with cooking spray.
Put in onions and cook until tender. Add beans.
Using a wooden spoon or potato masher, mash beans.
Stir in green chilies and remove from heat.
Divide the bean mixture evenly and place in the center of
each tortilla.
Top with chicken, pineapple, and cheese.
Fold sides of tortilla over filling and place on baking sheet
or pan.
Cover lightly with aluminum foil.
Bake 15-20 minutes or until hot.
Spoon yogurt mixture over burritos and serve.
Tofu Macaroni
Makes 2 servings
You will need: baking dish, small bowl

2 cups cooked whole wheat, regular, or spinach macaroni
Vegetable cooking spray
lb. tofu, crumbled or cubed
cup grated cheddar cheese
1 slice celery, chopped
1 small onion, chopped
1 carrot, chopped
cup bread crumbs
1 egg
1 cup fat-free milk

Preheat oven to 350.
Spray baking dish with cooking spray.
Mix macaroni, tofu, cheese, and vegetables in a greased
baking dish.
Sprinkle with bread crumbs.
Beat egg and milk together in small bowl. Pour over
macaroni mixture.
Bake for 30 minutes until cheese is melted.
18 35

























Turkey Roll-ups
Makes 6 servings (2 roll-ups each)
You will need: baking pan, medium bowl

1 cup water
1 (8 oz.) package of cornbread stuffing (dry)
1 (15 oz.) can of corn
1 Tbsp. tub margarine
cup sweetened dried cranberries
12 slices turkey breast luncheon meat
1 (8 oz.) jar of turkey gravy

Preheat oven to 350.
Mix water, stuffing, corn, margarine, and cranberries in
bowl.
Spread mixture onto each turkey slice.
Roll up turkey slice.
Place turkey rolls in baking pan, seam side down.
Pour turkey gravy over top.
Cook for 20 minutes or until thoroughly heated.
Sesame Noodles
Makes 4 servings
You will need: large pan, medium bowl

1 cup uncooked pasta
cup peanut butter
cup soy sauce
1 Tbsp. vegetable oil
tsp. garlic powder
tsp. black pepper
4 scallions or green onions, chopped
1 cup of your choice of cooked vegetables (ex: peas, diced car-
rots, celery, or peppers)

Cook pasta according to package directions. Drain.
Stir together peanut butter, soy sauce, oil, garlic powder,
and black pepper.
Pour sauce over pasta and vegetables; mix well.
36 17









Egg Salad Sandwich
Makes 1 sandwich
You will need: small bowl

2 hard boiled eggs
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. mustard
Salt & pepper to taste
2 slices of bread
Slice of lettuce

Chop eggs into pieces.
Mix with mayonnaise, mustard, salt, and pepper.
Serve on bread with lettuce.

Note: How to Boil an Egg...
Place eggs in pan and cover with cold water.
Bring to a boil over high heat.
Turn off heat, cover, and let eggs stand in hot water for 15
minutes.
Crunchy Tuna Sandwich
Makes 2 servings
You will need: small bowl

1 (6 oz.) can of tuna, drained
cup pecans or other nuts, finely chopped
cup celery, finely chopped
cup cottage cheese

Drain tuna.
Mix together all ingredients.
Serve on bread, pita, or bagel.
Chicken Entrees

Ideas to Jazz-up Your Chicken Breast

Marinate chicken breast in teriyaki sauce, honey mustard,
orange juice, or Italian dressing; broil, bake, or grill.
Baste chicken breast with barbecue sauce, Cajun seasoning,
or orange marmalade; broil, bake, or grill.
Top a plain, cooked chicken breast with salsa, pineapple, or
pasta sauce.
Parmesan Baked Chicken
Makes 2 servings
You will need: baking pan, mixing bowl

Vegetable cooking spray
cup dry bread crumbs
cup grated parmesan cheese
tsp. garlic salt
tsp. pepper
tsp. paprika
2 skinless, boneless chicken breasts
Non-stick vegetable cooking spray

Preheat oven to 350.
Spray baking pan with cooking spray.
In bowl, combine bread crumbs, cheese, and spices.
Coat chicken breasts with crumb mixture and place in bak-
ing pan.
Bake 20-30 minutes until meat is 180 and juices run clear.
16 37

















Wrap & Roll
Open-Faced Sandwich Ideas
Use your favorite bread, English muffins, bagel, or pita

Spread pizza sauce. Top with mozzarella cheese, green pep-
pers, mushrooms, and onions. Broil until cheese melts.
Top with ham, tuna, or chicken salad. Sprinkle with choice of
shredded cheese and broil until cheese melts.
Top with sliced tomatoes and cucumbers. Sprinkle with par-
mesan cheese and broil.
Place a sliced apple on a bagel. Top with shredded cheese.
Broil until cheese melts.
Tuna Caesar Wrap
Makes 2 wraps
You will need: medium bowl

2 cups lettuce, torn into bite-size pieces
cup low-fat Caesar dressing
1 (6 oz.) can tuna in water, drained
cup croutons
2 Tbsp. grated parmesan cheese
2 (8in.) tortillas

Toss lettuce with dressing in bowl.
Add tuna, croutons, and parmesan cheese.
Spoon 1/2 of mixture onto each tortilla.
Roll up and eat.
Oven Fried Chicken
Makes 4 servings
You will need: glass baking dish, 2 small bowls

Vegetable cooking spray
cup cornflakes, crushed
cup grated parmesan cheese
cup skim milk
4 boneless, skinless chicken breasts
Salt & pepper to taste

Preheat oven to 350.
Spray baking dish with cooking spray.
Combine the cornflakes and cheese in a small bowl.
Pour milk in another small bowl.
Dip chicken breasts in milk and then the cornflake cheese
mixture, completely coating. Salt and pepper to taste.
Place chicken in baking dish and cook for about 30 minutes
until chicken is 180 degrees. Turn every 10 minutes.
38 15







































Eggs-on-a-Muffin
Makes 1 serving
You will need: skillet, toaster oven or microwave

Vegetable cooking spray
2 eggs OR 1 egg and 2 whites OR 4 egg whites
2 Tbsp. low-fat milk
1 Tbsp. chopped green pepper (optional)
1 English muffin
1 cheese slice
Salt and pepper to taste

Beat egg with milk and peppers; cook in skillet coated with
cooking spray.
Toast English muffin.
Place cooked eggs on muffins and top with sliced cheese.
Heat in toaster oven or microwave until cheese melts.
Oatmeal Fixins
Add the following to a bowl of cooked oatmeal to turn a plain
bowl into a culinary delight!

Sprinkle with:
Cinnamon, sugar, ginger, or nutmeg
Grated orange peel
Chopped almonds, walnuts, or pecans

Mix in:
Dried fruits or fresh fruit (raisins, cranberries, dates)
Brown sugar, honey, maple syrup
Fruit-flavored yogurt
*NUTRITION HINT*
Use milk instead of water in oatmeal or hot cocoa for a boost of
calcium.
Chicken & Stuffing Bake
Makes 4 servings
You will need: baking dish with cover, 2 medium bowls

1 cups boiling water
2 Tbsp. melted margarine
4 cups herb seasoned stuffing
4 boneless skinless chicken breast halves
1 can fat-free condensed cream of mushroom soup
1/3 cup low-fat milk

Preheat oven to 400.
Mix water, margarine and stuffing together in bowl.
Spoon stuffing across center of baking dish, leaving space
on both sides for chicken.
Arrange chicken on each side of stuffing.
Mix soup and milk together and pour over chicken.
Cover and bake for 30 minutes or until chicken is 180and
juices run clear.
14 39









































Apple Danish
Makes 1 serving
You will need: toaster oven

1 English muffin
1 apple, sliced
cup cottage cheese
Cinnamon
Sugar

Top English muffin with apple slices and cottage cheese.
Sprinkle with cinnamon and sugar.
Heat in toaster oven until lightly browned and hot.
Banana Bread
Makes 1 loaf (16 servings)
You will need: large bowl, loaf pan, measuring utensils

Vegetable cooking spray
3 ripe bananas, well mashed
2 eggs, well beaten
2 cups flour
cup sugar
1 tsp. salt
1 tsp. baking soda
cup coarsely chopped walnuts or pecans (optional)

Preheat oven to 350 F.
Spray loaf pan with cooking spray.
Mix bananas and eggs together in a large bowl.
Stir in flour, sugar, salt, and baking soda.
Add walnuts and blend.
Pour in pan and bake 1 hour.
Chicken & Rice
Makes 4 servings
You will need: baking dish with cover

1 can fat-free condensed cream of mushroom soup
1 cup water
cup regular white or brown rice, uncooked
tsp. paprika
tsp. pepper
4 boneless, skinless chicken breasts

Preheat oven to 375.
In baking dish mix soup, water, rice, paprika, and pepper.
Place chicken on rice mixture.
Sprinkle with additional paprika and pepper.
Cover with lid or foil and bake for 45 minutes, until chicken
is a 180.

*VARIATION*
Use cream of chicken soup (or cream of broccoli) and add 1 cup
broccoli florets and 1 cup of sliced carrots to rice mixture.
Fresh or frozen vegetables may be used.
13 40



































Basic Bran Muffins
Makes 12 muffins
You will need: muffin tin, 2 medium bowls, measuring utensils

1 cups all-purpose flour
1 Tbsp. baking powder
tsp. salt
cup sugar
1 cups bran cereal
1 cups fat-free milk
1 egg
2 Tbsp. vegetable oil
cup raisins
Vegetable cooking spray

Stir together flour, baking powder, salt, and sugar; set
aside.
Measure cereal and milk into the other mixing bowl and stir.
Let stand 1-2 minutes or until cereal is softened.
Add egg and oil. Beat well. Stir in raisins.
Add flour mixture to cereal mixture, stirring only until
combined.
Spray muffin cups with cooking spray.
Beef Entrees

Flank Steak
Makes 4 servings
You will need: large baking dish, plastic wrap, oven safe dish,
small bowl, saucepan

1 lb. flank steak
Pepper to taste
1 large onion, sliced
1 cup mushrooms, sliced
cup soy sauce
3 Tbsp. olive oil

Sprinkle steak with pepper.
Put steak in a large dish and cover with sliced onion and
mushrooms.
Stir soy sauce and olive oil together.
Pour over steak. Cover with saran wrap and place in
refrigerator to marinate for at least 6 hours.
Remove steak from marinade, place on an oven safe dish,
and broil steak for about 4 minutes on each side.
While the steak is broiling, pour the marinade (soy sauce
and olive oil) and vegetables in a saucepan and bring to a
boil. Reduce heat and simmer.
Pour marinade over cooked steak and serve.
12 41































Granola & Yogurt Sundae
1 serving
No equipment needed

1 container of your favorite yogurt
cup granola or other crunchy cereal
cup fresh, frozen, or canned fruit

Mix yogurt with fruit and granola, serve.
Gator GORP (Good Ole Raisins & Peanuts)
Makes 4-5 cups
No equipment needed

2-3 cups of your favorite cereal (mix them up!)
cup raisins or a mixture of dried fruit
1 cup tiny pretzels
- cup nuts

Mix together and store in an air-tight container. Great for
snacking (put into small baggies to carry in your backpack).
Mini Meatloaves
Makes 4 servings
You will need: shallow baking pan or sheet, large bowl

1/3 cup bread crumbs, crushed
1 egg
1 Tbsp. dried minced onion
tsp. basil leaves
1/3 cup low-fat milk
1/8 tsp. salt
lb. lean ground beef
Dash of pepper

Preheat oven to 375.
Combine all ingredients in bowl.
Shape into 4 individual loaves.
Place in shallow baking pan or sheet.
Bake for 25 minutes or until meat is brown.
Beef & Corn Casserole
Makes 4-5 servings
You will need: large skillet with cover

1 lb. lean ground beef
1 small onion, chopped
cup Worcestershire sauce
2 (16 oz.) cans tomatoes, crushed or diced
1 (16 oz.) can corn
1 (16 oz.) can lima beans
1 raw baking potato, chopped (can substitute a sweet potato)

Brown beef in skillet. Drain fat.
Add remaining ingredients and drained beef to skillet.
Cover and heat on medium for 30 minutes.
11 42


































Blender
Cleaning
Tip







Moo-Free Fruit Frappe
Makes 4 cups
You will need: blender

cup fruit juice (orange, apple, or
cranberry)
1 banana, sliced
1 apple, pear, or peach, diced
10-12 frozen strawberries or other
berries
Ice cubes

Combine all ingredients in blender;
slowly add ice to desired consis-
tency.
Orange Cow Smoothie
Makes 4 cups
You will need: blender

1 (6 oz.) can frozen orange juice concentrate
2 cups low-fat milk
1 tsp. vanilla
Sugar to taste
6 ice cubes


Blend all ingredients except ice. Add ice 1 cube at a time, con-
tinue blending until smooth and frothy.
Immediately after mak-
ing your smoothie, fill
the blender with water
and a few drops of dish
soap.

Blend for a minute and
rinse with hot water.
Presto! Clean!
Cheesy-Beef Casserole
Makes 4 servings
You will need: large skillet, large pan, baking dish

1 box macaroni & cheese dinner
1 lb. lean ground beef
2 (15 oz.) cans stewed tomatoes, drained
1 cup shredded reduced-fat sharp cheddar cheese

Preheat oven to 350.
Prepare macaroni and cheese according to package
Directions; set aside.
Brown ground beef in a skillet. Drain fat.
Combine macaroni and cheese dinner, beef, and tomatoes in
a baking dish.
Bake for 15 minutes.
Sprinkle with cheese and bake an additional 5 minutes.
10 43





























Rise & Shine!
Basic Gator Smoothie
Makes 2 cups
You will need: blender

cup low-fat plain yogurt
cup low-fat milk
cup fresh, frozen, or canned fruit
Sugar to taste (optional)
tsp. vanilla extract (optional)

Blend all ingredients until smooth.
Frosty Monkey Smoothie
Makes 2 cups
You will need: blender

cup low-fat milk
cup plain or vanilla yogurt
1 banana, sliced
2 tsp. peanut butter
1 Tbsp. wheat germ (optional)
(add chocolate chips for a special treat)

Blend all ingredients until smooth.
Pork Entree

Skillet Pork & White Beans
Makes 4 servings
You will need: large skillet with cover

4 pork chops
1 (15 oz.) can white kidney beans, drained
1 (16 oz.) can Cajun-seasoned chunky tomatoes (ex: Italian,
Mexican, Rotel Brand, or similar)

Pan fry pork chops to 160 and remove from skillet.
Pour beans and tomatoes in skillet; cover and simmer for 10
minutes.
Add pork chops to skillet and heat thoroughly.
Fish Entrees

Easy Bake Fish
Makes 4 servings
You will need: small bowl, baking dish

1 tsp. lemon juice
3 Tbsp. Dijon mustard
3 Tbsp. honey
4 salmon steaks
tsp. pepper

Preheat oven to 325.
In small bowl mix lemon juice, mustard, and honey.
Spread mixture over salmon steaks and season with pepper.
Arrange salmon in baking dish.
Bake 20 minutes, until fish flakes easily with fork.
9 44


















Cooking Terms and Abbreviations:
Saut - to brown or cook a food quickly in a pan over direct
heat, usually using a small amount of hot fat

Simmer to cook liquid at a temperature just below the boiling
point, low enough that tiny bubbles just begin to break
beneath the surface around the edge of the pan

Oz. ounce
Tbsp. tablespoon
tsp. - teaspoon
C.cup

Find more information on cooking terms at
www.cooksrecipes.com

Lemon Fish
Makes 4 servings
You will need: small microwave safe bowl, baking dish

2 Tbsp. margarine
cup bread crumbs
1 tsp. lemon juice
1 Tbsp. dried parsley
1 lb. mild fish such as flounder, cod, or whitefish
Salt and pepper

Preheat oven to 350.
In small microwave safe bowl (covered with plastic wrap),
melt margarine (about 30 seconds).
Add bread crumbs, lemon juice, and parsley to melted
margarine.
Put fish in baking pan; sprinkle with salt and pepper.
Top fish with bread crumb mixture.
Bake for about 10 minutes or till fish flakes easily with
fork.
8 45


















Baste - to moisten the food as it cooks by spooning or brushing
it at regular intervals with a liquid such as melted fat,
meat drippings, fruit juice, sauce or water. This is done
to add flavor and color to the food and to prevent dry-
ing of the surface

Boil to cook in a liquid which has reached a temperature of
212F (100C), or where bubbles are rising continually
and are breaking the surface

Broil - to cook the food by placing it below direct, dry heat.
Most ovens have a broiler that is used to cook, melt, or
brown foods

Chop to cut into pieces of roughly the same size, either small
(finely chopped) or large (coarsely chopped)

Dice to cut food into tiny cubes, usually about 1/4 inch

Marinate - to cover food with a liquid mixture for a specified
amount of time before cooking to make it more flavor-
ful, moist and/or tender (food should be covered and
refrigerated while marinating)

Mince - to cut or chop food into very small pieces; smaller than
chopped











Cooking Terms and Abbreviations:
Rice, Vegetable, and Bean Entrees

Stir-Fry
Makes 4 servings
You will need: large skillet

Vegetable cooking spray
Boneless, skinless chicken breast, cut into strips (optional)
1 onion, peeled and chopped
1 small can sliced mushrooms, drained
1 (10-16 oz.) bag of frozen vegetables (ex: oriental blend,
broccoli, cauliflower, carrots, or combination)
2 cups tofu, crumbled
cup soy sauce mixed with cup water or small can of
vegetable or chicken broth
4 cups rice or noodles, cooked

Coat skillet with cooking spray.
If using chicken, place in skillet and cook until no longer pink
inside.
Add onion, mushrooms, frozen vegetables, and tofu. Cook
until vegetables are crisp tender.
Add liquid and thoroughly heat.
Serve over cooked rice or noodles.
46 7


















Food Safety:
How long can I refrigerate/freeze?

Raw steaks, chops = 3-5 days/6-12 mos
Raw ground beef = 1-2 days/4 mos
Raw poultry = 1-2 days/9 mos
Cooked meat and poultry = 34 days/3 mos
Cooked seafood = 2 days/freezing not recommended
Eggs = 3-5 weeks/do not freeze
Hard boiled egg = 7 days/do not freeze
Soft cheese = 1 week/6 mos
Hard cheese, opened = 3-4 weeks/6 mos
Hard cheese, unopened = 6 mos/6 mos
Deli meat = 3-5 days/1-2 mos
Hotdogs or lunchmeat unopened = 2 weeks/1-2 mos
Pasta or potato salad = 2-3 days/freezing not recommended
Soups/stews = 34 days/1-2 mos
Chili with meat = 23 days/1-2 mos
Chili without meat = 34 days/1-2 mos
Pizza = 12 days/freezing not recommended
Casseroles = 34 days/1-2 mos
Cooked vegetables = 34 days/1-2 mos


When in Doubt, Throw it out!

Additional Information:
www.homefoodsafety.org
www.fightbac.org
Red Beans & Rice
Makes 6 servings
You will need: large pan with cover

2 (15 oz.) cans red kidney beans, drained and rinsed
tsp. cayenne pepper
1 tsp. black pepper
4 cups water
1- cups chopped celery
1- cups chopped onion
tsp. garlic powder
4 oz. lean ham, cut into chunks (optional)
6 cups cooked rice

Put all ingredients, except rice, in a large pan.
Bring to boil, reduce heat, and simmer covered for at least
20 minutes.
Serve bean mixture over cooked rice.
6 47









Black-eyed Peas & Rice
Makes 4 servings
You will need: large pan with lid

cup regular long grain rice, uncooked
cup chopped green bell pepper
cup water
tsp. salt
tsp. pepper
1 small zucchini, sliced
1 (15 oz.) can black-eyed peas, drained
1 (15 oz.) can stewed tomatoes, undrained

Place all ingredients in a pan and bring to a boil.
Reduce heat, cover, and simmer for 20 minutes until heated.
through and rice is cooked.

Food Safety:
Clean - Keep your hands, food preparation areas, and equipment
clean.

Cook - Use a food thermometer to be sure foods are thoroughly
cooked and safe to eat. Fully cooked chicken should be 180 de-
grees, show no pink, and the juices should run clear. Cook pork
and beef to 160 degrees. Leftovers should be heated until they
are steaming.

Separate Dont cross contaminate. Ready-to-eat foods like
fruits and vegetables should not be exposed to juice drippings
from raw poultry, fish, meat or eggs.

Chill Refrigerate or freeze foods within 2 hours after cooking.
Put the date on your food and use it or freeze it as soon as
possible. Timelines for use are on the next page.


Cuban Black Beans
Makes 4 servings
You will need: large skillet

Vegetable cooking spray
1 cup chopped onion
2 tsp. minced garlic
2 (15 oz.) cans black beans, drained
1 chopped bell pepper
tsp. ground cumin
Cooked white or yellow rice

Saut onion and garlic in cooking spray
Add beans, bell pepper, and cumin.
Bring to a boil, reduce heat, and simmer until tender.
Serve over hot rice (or use as stuffing for pita or tortilla).
48 5






Budgeting and Meal Planning Tips:
Plan your menus or recipes ahead of time. Going to the grocery
store with a list of items you are going to purchase helps reduce
the amount of money you spend on items you wont use and re-
duces your number of impulse purchases.

Stick to the basics. Choose fresh, frozen or canned fruits and
vegetables, grains and grain products, lean meat, poultry, fish,
meat alternatives, and low-fat dairy or dairy product alterna-
tives.

Less processing and packaging saves you money. The more
preparation you are able to do (i.e., soaking and cooking beans,
cutting up fruits and vegetables) the more you will save. This
also helps you control how much salt and sugar is added to your
food.

Take advantage of seasonal fruits and vegetables. When a fruit
or vegetable is in season it will be cheaper and better tasting.

Buy store brands or generic products. These products have
equal nutritional value to their name brand equivalents but are
easier on a budget.

Eat before you go. If you are hungry when you go grocery shop-
ping you will spend more on items you hadnt planned on purchas-
ing.

Check out advertised specials and stock up when possible or buy
in bulk. If you have space to store extra food, buy it when a
store has a sale or buy in bulk quantities.

Fiesta Nachos
Makes 3 servings
You will need: 9 x 13 baking pan, sauce pan

Vegetable cooking spray
8 oz. bag baked tortilla chips
1 (15 oz.) can refried beans
1 (8 oz.) jar salsa
1 (4 oz.) can chopped green chilies
1 cup fat-free sour cream
6 oz. low-fat shredded cheese

Preheat oven to 350.
Spray pan with cooking spray; then line with
tortilla chips.
In a sauce pan, combine beans, salsa, chilies, sour cream,
and of the shredded cheese.
Cook over medium heat until hot and cheese melts.
Pour salsa mixture over the chips and sprinkle the remaining
cheese.
Bake for 10-15 minutes or until cheese is melted.

*VARIATIONS*
Substitute cooked chicken, ground beef, or tofu for the
beans.

Add fresh chopped tomatoes, sliced avocados, black olives,
or chopped onions.
4 49



Mexican:
Cumin
Garlic
Oregano
Chili powder

Indian:
Curry
Italian:
Oregano
Garlic
Basil

Asian:
Ginger
Basic baking ingredients:
Baking powder
Baking soda
Vanilla extract



Basic seasonings:
Salt-free seasoning blends (like Mrs. Dash)
Garlic powder
Onion powder
Chili powder
Black pepper
Red pepper flakes/crushed pepper
Cinnamon
Seasonings frequently used in international dishes:

Free Recipes:
www.allrecipes.comrecipes from home cooks
www.cooking.coma variety of recipes from different
sources
www.mealsforyou.coma variety recipes with nutrition
breakdown
www.recipeland.coma variety of recipes
www.vegcooking.comvegetarian recipes
www.vegweb.comvegetarian recipes
www.vrg.comvegetarian resource page with recipes

Other Helpful Sites:
www.eatright.org American Dietetic Association website
www.nutrition.govthe US governments website with infor-
mation on food and human nutrition for consumers
www.quackwatch.comDr. Stephen Barretts website that is
a guide for quackery, health fraud, and informed decisions.
www.unionstreetfarmersmkt.com information on the Union
Street Farmers Market in Gainesville
www.cspinet.org

Resources
3 50










Getting Started


Basic equipment:

Baking pan (9 x 13)
Loaf pan (8 x 5)
Baking sheet
Muffin tin
Saucepan/pot with lid
Skillet
Blender
Mixing bowl
Measuring cups and spoons
Spatula
Can opener
Cutting board
Cheese grater
Storage containers with lids that can be used safely
in the microwave, fridge, and freezer
Aluminum foil
Thermometer








Notes
2 51




Welcome Gator Chefs!

Are you looking for easy, delicious, low-cost and
nutritious recipes? Then this recipe collection was compiled
with you in mind! Good nutrition can help you stay healthy and
supply your body with the energy to study, play and succeed.

Getting Started (Page 2)
Kitchen equipment, seasonings, budgeting, menu planning, and
food safety

Rise and Shine! (Page 9)
A collection of easy breakfast ideas

Wrap and Roll! (Page 15)
Quick sandwiches, wraps, and burritos - delicious for lunch or
dinner

Soups, Salads, and Sides (Page 22)
One pot meals that work for lunch or dinner

Mouth-Watering Main Dishes (Page 29)
These entrees make enough for leftovers so you wont have to
cook again the next day

Resources (Page 50)
Where to find additional recipe ideas, grocery lists, and
nutrition information.

1 52
Notes

















Fiesta Spanish Rice
Makes 6 servings
You will need: large pot with cover

Vegetable cooking spray
cup chopped onion
2 cloves garlic, minced
1 (15 oz.) can chopped tomatoes, undrained
1 (15 oz.) can beef or chicken broth
1 (4 oz.) can chopped green chilies, undrained
1 tsp. chili powder
tsp. salt
Pepper to taste
1 cup regular rice, uncooked

Coat a large pan with cooking spray. Heat on stove top.
Add onion and garlic, saut until brown.
Stir in tomatoes, broth, chilies, chili powder, salt, and
pepper.
Bring to a boil and stir in rice.
Cover, reduce heat, and simmer 20-25 minutes, stirring
Pineapple-Yogurt Fruit Salad
Makes 4 servings
You will need: a mixing bowl

1 can (16 oz.) diced pineapple chunks, drained
2 cups vanilla yogurt
cup raisins
2 small oranges, peeled and sectioned

Combine all ingredients, chill, and serve.
Speckled Bean Salad
Makes 4 servings
You will need: large bowl, cutting board

1 (15 oz.) can black beans
1 (15 oz.) can garbanzo beans (chick peas)
1 fresh tomato, diced
1 red or green pepper, chopped into small pieces
- cup crumbled feta cheese
Salad dressing of your choice (recommendations: Caesar,
vinaigrette, or tahini)
Salt & pepper, to taste

Drain and rinse beans, put into bowl.
Toss with tomato, peppers, and feta cheese.
Drizzle with salad dressing.
Sprinkle with salt and pepper.
Corn & Black Bean Salsa
Makes 5 servings
You will need: large bowl

1 (15 oz.) can corn, drained
1 (8 oz.) jar salsa
1 (15 oz.) can black beans, drained and rinsed
1 Tbsp. fresh, chopped cilantro (optional)

Combine all ingredients in large bowl.
Cover and refrigerate.

Use as a topping for grilled chicken or as a stuffing for pitas.
Tastes great with baked tortilla chips.
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