Recipes

Recipes for Project LEAN Students

Oven Fried Potatoes (About 4 Servings)

Cut up 2 medium raw potatoes (or raw sweet potatoes) into French Fry shapes, or any way you like

Spray pan with vegetable oil cooking spray*

Arrange potatoes on pan

Spray tops of potatoes with vegetable oil cooking spray

Bake at 400 for about 25 minutes or until golden brown

Serve with ketchup or your favorite condiment

*You can instead rub pan with vegetable oil (soy, olive, canola, etc), and toss potatoes in a bowl with a little bit of oil to coat them. Then arrange on pan and bake as above.

Banana “Ice Cream” (About 4 Servings)

We’ll be using Fat-Free Half and Half which is made from skim milk and is found in most stores – this “ice cream” has half the calories and none of the fat of regular ice cream

- 4 medium frozen bananas, or frozen pineapple, peaches or mangos

-2 Tablespoons Fat-Free Half and Half – add more if needed to make it smooth

-If needed, add a little honey or sugar

Mix together in a blender and serve

Corn and Black Bean Salad (About 4 Servings)

Salad Ingredients

1 (15 oz) can black beans, rinsed and drained

1 (15 oz) can (or 1/2 bag frozen) whole kernel corn

1/4 cup chopped onions

1/2 cup red bell pepper (or 1 hot pepper) chopped

1 (8 oz) can of diced tomatoes

Dressing ingredients

1 Tbsp honey or agave nectar

1/2 teaspoon Mexican seasoning

2 Tbsp lime juice

1 teaspoon dried cilantro (or 2 Tbsp Fresh)

Directions

1. In a large bowl, stir together beans, corn, onions, and pepper.

2. In a small bowl, mix together dressing ingredients.

3. Toss everything together in the large bowl and serve, or cover and refrigerate overnight. Toss again before serving.

Pita Pizzas (About 4 Servings)

-2 to 4 whole grain pita bread

-Tomato or Marinara sauce

-Part Skim mozzarella cheese

-Add onions, peppers or other vegetables if desired

Place pita bread on a pan in the toaster oven

Spread thin layer of tomato sauce on the bread

Sprinkle cheese on top

Bake for 10 to 15 minutes, or until cheese is melted

3 Bean Salad with Italian dressing (About 8 Servings)

-1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed

-1 (15 ounce) can kidney beans, drained and rinsed

-1 (15 ounce) can green beans, drained and rinsed

-1 onion, chopped

-1/2 cup cider vinegar

-1/4 cup vegetable oil

-1/4 teaspoon garlic powder

-1/4 teaspoon ground black pepper

Mix together and serve