Easy College Recipes

A New Beginning:
Selections of cuisine from the dorm room were once very limited and the taste or quality was questionable at best. As cramped space living options move forward with technology, so does the creativity levels of foodies, in search of decadent satisfaction. That is a fact that has necessitated the evolution of innovative cooking skills techniques, and appliances that match the fast-paced times we live in with optimal taste and nutrition choices. Just because you are residing in-dorm does not mean that you should have to compromise your nutrition or be restricted on taste by a diet that is dominated by fast food options and Romaine Noodles.
College is a transitional time. It is the developmental stage into adulthood on every level with the time to advance, evolve, and explore your world as you develop into the you that will be a contributing society member as an accomplished adult; in a few short years. Part of that discovery will begin with entertaining friends on a more mature level, budgeting, eating a healthy well-balanced diet, and opening your mind by stretching your creative boundaries; while you still have the support of your parents to rely on.

Nutritional Importance While Going to College:
Beyond that is the elevated importance of these formative years that you are living. You are taking giant steps in accepting the responsibility of being accountable as an adult and holding the reigns of your future that is precariously balanced on scale of nutrition and balanced diet that you maintain.
Mom isn’t any longer close at hand to dictate the level of your nutrition and dietetic balance any longer. She may be reachable for advice and guidance, but physically you are in full control. If you do not choose to be pro-active in the nutritional levels that you choose now, then you could be facing a form of self-destruction that will dictate the maintenance and quality of your life overall.
• Weight Gain
Poor nutrition and bad food choices will affect you on a multitude of levels that could begin with weight gain; then led up to further damage from there. Weight gain is one of the highest complications that college students face from the on-set of the beginning year. Most students add on an extra 10 to 15 pounds in as little as 3 months as a direct result of deregulated diet restrictions, complacently settling into a sedimentary lifestyle of reduced activity between classes and studying, irregular eating schedules, and elevated stress levels that are influenced both mental and emotionally.
• Grade Point Average and Mental Performance
Poor nutrition will also elevate the risk of adversely affecting your grade point average in the form of decreased brain performance due to insufficient certain key nutrients in your diet such as Omega-3 fatty acids, B vitamins, Vitamin C, Vitamin K, Zinc, Iron, and Vitamin E.
All of these nutrients tie-in and work together to conjunctively regulate certain gastro-intestinal hormones, peptide and insulin, development that directly correlate cognitive performance, the metabolism of your brain’s synapsis, emotional balance, and the amount of brain matter that you actually use. In essence your diet is a key player in how you learn, think, remember, feel, and overall function.
Your brain actually needs and consumes more energy than your body does under the circumstances of an educational engineered environment. Glucose is major contributing factor that controls the levels in which your brain functions helping to regulate concentration, focus, and behaviors/moods. In other words, that precarious balance must be achieved through complex carbs; for generating brain power/energy, proteins that will sustain that energy level, and unsaturated fats that will produce the amino acids needed to enable your brain to process everything productively and efficiently.
Some of the top rated brain empowering foods that are nutritionally encompassing are:
• Pumpkin Seeds • eggs • Nuts
• Sage (fresh) • Tomatoes • Blueberries (wild or domestic)
• Fish • Broccoli • Spinach and leafy greens
• Whole grains

• Health
You will also stand to raise the risk of depleting your health as you decrease your nutrition levels. This type of personal disregard can compromise your health not only with the threat of weight gain, but also by sucking away at your natural immunity levels which will leave you more susceptible to getting sick. That is an exceptionally bad practice in your new environment with its elevated level of exposure to a variety of people through classroom environments, shared living quarters, and study space. You are now going to be continually exposed to random bacteria, viruses, and germs that are in an unimaginable scope of varieties. Your body is going to need every tool and resource that you can give it in order to fight this new exposure as it occurs; at least until it has type too step-up and re-vamp its available natural antibodies.
• Gainful Tips
o Try to eat well-rounded meals hitting most, if not all of the food groups every time.
o Try to eat on a scheduled regimen
o Keep junk food fast food, processed foods, fillers, sodium, preservatives, and saturated fats down to a manageable minimal
o Get adequate rest
o Physical activity can be gained by walking, biking, or jogging across campus from lecture to lecture as well as choosing to take the stairs instead of opting out for the elevator.
o Try to aim for suggested servings and portions set by the package label, the recipe, or use the USDA guidelines.
o Unless otherwise directed for specific reasons try to maintain a daily caloric count of 1,800 to 2,000.
o Explore flexible dieting options that will allow you diverse options while you balance your nutrition through macro management.
o Choose health snacks to have around like fruits, nuts, seeds, grains, and dairy.
o Experiment with different taste and options
o Salad makes a great meal and offers an endless amount of varied options.
o Stay hydrated by consuming generous amounts of water
o Alternate between the dining hall and dorm room cooking for variety and added nutrition options.
o Socialize—have dinner nights with your friend and/or housemates. Alternate between cooking in-dorm as a group that shares the expense and the experiences or use the opportunity to develop your skills at hosting.

Getting Past the Box:
Since food is all about learning and living in every sense, let’s explore some new and creatively alternative ways to cook and create in dorm. This is the place for reviewing some great flavor filled recipes, in conjunction with some innovative ways of preparing full well-balanced meals without the benefit of a kitchen.
These recipes and the techniques that are used to prepare them will elevate your campus status as an innovator, allow you to create and expand your knowledge as well as experiences, give you some insight about the struggles that are faced out in the real-world, generates some ice-breaking options between you and the new people you will soon be living amongst, but most of all ‘bragging-rights”!
•Tools you will need.
All you will need is a mini refrigerator, a microwave (or access to one, depending on how your dormitory hall is set up), a slow cooker (which comes in a variety of shapes, sizes, colors, and function levels), an electric fryer/skillet (recommended), griddle, or indoor grill (such as George Foreman® mini), and possibly a mini-chopper/food processor, along with a hand held blender/mixer/egg beater.
Beyond that you would probably want to seek a few plastics (scratch-resistant) cooking utensils such as spatula, stirring spoon, microwaveable dishes, a thin baking/cake pan that will fit into your electric skillet, three or four mason jar rings or small rack, and a colander for draining.

What to Do with Your Appliances:
Some of the culinary skills we are about to explore are old stand-by’s that have been common knowledge among experienced housewives since the sixties, others are relatively new but the facts that they have in common is that they do work efficiently and will be sources of applicable knowledge that will prove you to be resourceful in the kitchen; even when there isn’t one.
•How to bake in an electric skillet:
Believe it or not you can use your electric skillet to do a lot of the same things you can do with a conventional oven, such as bake cakes, cookies, biscuits, and corn bread; you can even make the more intricate yeast breads but they are complicated from the start so we will be discussing the basics.
Basically, for cakes or cookies, all you will need is a small cake pan such as a single layer 8 or 9-inch pan, a small rack that will fit into the skillet or the 3 or 4 mason jar rings I previously mentioned. Proceed from there with the packaging instructions to preheat and mix, then pour your flour into your treated baking pan, which you will then place on the rack or atop the mason jar rings inside the electric skillet. Beyond that cover with the lid and time it. There may be some variation on cooking time give or take, probably less because this is a smaller area at the same temperature. So if the mix calls for 45 minutes in the oven check it in 35 minutes in the skillet.
The baking rack or the mason jar rings are simply to elevate the bottom of the pan off of the heating element in the bottom of the pan, therefore you avoid hotspots and the potential of uneven cooking.
For biscuits whether they are homemade from scratch, a flour mix, canned, or frozen simply preheat, put the biscuits on your pan (the cake pan will do both), set atop your riser, and wait—always be mindful of your cooking time.
Cornbread, which is a much heartier dense bread than biscuits or cakes you can cook it either in the cake pan following the same procedure, bake it directly in the electric skillet, or even fry it.

• Traditional dishes prepared in the microwave.
Microwave cooking has come along with the times and you are in luck not to be the ones learning through your own methods of trial-and-error. That has already been done and the fruits of the labors of these fiascos past have been recorded to pass on saving you the time trouble and expense of failure. Here are a few dishes and how to prepare them in the microwave for perfect results without flaw.
Baking a potato- Wash your potato thoroughly under running water and scrubbing vigorously with your hand or a brush. Then pat it dry with some paper towel or a clean cloth. Next lightly rub the outer skin with any oil or margarine of your choice. Then place the oiled potato in a plastic grocery bag, twist shut, then place in the microwave in a position so that the bag does not come open and heat on high for 5 minutes give or take depending on the size of the potato, the cooking variance of your microwave temperature, and your preference in the texture that you personally prefer.
Steam Vegetables—Place about a quarter of an inch of water in a microwave safe bowl with a dash of salt, then add your fresh or frozen vegetables. Cover loosely with a lid or some vented plastic wrap and set them on high cook for about five minutes, then remove and test the texture, if they are done to your taste preference then you are ready to eat if not you can re-cover and add a couple of more minutes of cooking time. Remember there are always variances in the cooking temperatures of microwave performance and the density as well as the size of the vegetables you are cooking will also factor in on the cooking time that will suffice.
Rice—Of course you can buy versions that are specifically processed to cook in the microwave, but if you are watching your budget then you can save a little money by using regular rice. Follow the stove-top cooking directions on the package, as far as one cup of rice to two cups of water. Place in a microwave safe bowl, cook on high setting for about 18 minutes, then let it stand another five minutes before eating. The easiest way to be sure it is done is to wait until all the moisture is absorbed then the rice should be tender and pleasant to the palate. If you are cooking more than one cup, there will be a need for additional cooking time so factor that in your meal prep time allotment.
Pasta—For pasta it is just a simple task of placing your desired cooking amount of chosen pasta selection in a microwave safe bowl, cover adequately with water, add a little salt, and a little oil or butter then add three minutes to the suggested conventional time on the package, wait five minutes after the time is up, rinse your pasta to remove the excess starch and enjoy your meal.
Easiest corn-on-the-cob—use fresh still in the husk, place corn, with the husk on, on a microwave safe plate place in the microwave cook on high for 6 minutes per ear, let stand 5 minutes then carefully remove the husk and the hair will fall right off. Season to taste with salt, pepper, and/or butter and enjoy the rich flavor.
Perfect Bacon; fast—Place bacon strips over an upturned microwave safe bowl on a safe to use plate for about a minute per slice, then remove let stand a few more minutes then happily enjoy.
• Mastering the Slow Cooker:
Your slow cooker will easily become a valued asset during your college years for the versatility of its uses and the broad range of diverse dishes that can be prepared in it while you sleep, study, or attend classes.
Don’t overfill your slow cooker so that your food will cook evenly. Usually about half way or two-thirds full is the ideal capacity level to fill your crockery so that there are no interruptions in heat dispersions or major variance in cooking times. On that note though, do remember that if you cut a recipe in half then the cooking time will usually require less time or a lower heat setting to accommodate the amount differential.
Recognize the size ratio of the slow cooker you are using in relevance to the recipe and its ingredients that you are cooking. Usually a standard 5.5-quart version is ideal because you can simply add less content to serve your needs as opposed to one that is too small and will require you to develop a new method of preparing. That is the only down-side to slow cooking, you have to start off with the right amount because there are no quick add-ins.
Plan your meals ahead. Know what you are going to cook in advance because the term ‘slow-cooker’ means exactly that, but you can expedite the process by precooking certain ingredients that just do not seem to cook well in a slow cooker such as rice, pasta, as well as browning and removing the fat from ground beef.
Choose a multiple heat setting version. These can be purchased economically that just have a high, low, and warm setting; or you can spring a few more dollars and get a digital one that can be pre-set to self-adjust for proper cooking time and food safety.
Keep the lid on. The may way a slow cooker cooks are by a surrounding accumulated heat so keeping the lid on in order to retain that accumulated heat is very important. In order to keep your cooking temperature regulated and have your dish cooked in a timely manner don’t worry about ‘peeking-in’ until about the last 20 or 30 minutes of suggested cook time.
Get cooking:
Selections that have been chosen probably will not compare to the delectable creations that your grandmother served, but then again; what does, right?
These recipes have been chosen for convenience and easy preparation; on a budget, in a cramped living space, and appeal to the taste preferences of most college level people. They will be easy to prepare, relatively cheap to make, and absolutely awe-inspiring to serve or entertain. We want to interest you with the simple techniques of culinary art, inspire you to reach out and create new ideas, and leave you with life skills that will offer you a compatible variety for balanced nutritious options as well as tantalize your taste buds.
Breakfast:
Single-Serving Blueberry Muffin {in a mug}
Yield: 1 muffiin
Ingredients
Muffin:
1/4 cup flour
1 Tbsp sugar {I used raw sugar}
1/8 tsp baking powder
3 tsp milk
1 Tbsp coconut oil {melted}
1/4 blueberries {fresh or frozen}

Topping:
1 Tbsp coconut oil
1 Tbsp flour
1 Tbsp raw sugar
Instructions
In a microwave safe mug combine the flour, baking powder, and sugar
stir in the milk and coconut oil
place the berries on top
make the topping:
crumble together the coconut oil, flour and sugar
and sprinkle on top of the blueberries
microwave on high 90 seconds
cool slightly before removing the mug will be HOT
Notes
recipe source
French Press

• You can easily switch out the homemade scratch mixture and replace it with a store bought mix such as Jiffy Blueberry Muffin Mix. Just remember to cut the amount of mix you use down to a single muffin size rather than using the whole box then simply use the cooking directions described above.

Easy Microwave Omelet

Ingredients:
2 EGGS
2 Tbsp. water
1/8 tsp. salt
Dash Pepper
1 tsp. butter
1/3 to ½ cup filling, such as shredded cheese, finely chopped ham

Directions:

1). BEAT eggs, water, salt and pepper in small bowl until blended.
2). MICROWAVE butter in 9-inch glass pie plate on HIGH until melted, about 45 seconds. TILT plate to coat bottom evenly. POUR egg mixture into hot pie plate. COVER TIGHTLY with plastic wrap.
3). MICROWAVE egg mixture on HIGH 2 to 3 minutes, rotating 1/4 turn every 30 seconds. Do not stir.
4). When top is thickened and no visible liquid egg remains, PLACE filling on one half of the omelet. FOLD omelet in half with turner; slide from pie plate onto serving plate. SERVE immediately.
Recipe source:
www.theincredibleegg.org

Cheese and Pepper Omelet
Prep Time Total Time Servings
10 minutes 24 minutes 4 servings

Ingredients
4 whole eggs
4 egg whites
1/4 cup water
1 green pepper, chopped
1 yellow pepper, chopped
1/2 cup chopped onions
1/2 cup KRAFT 2% Milk Shredded Mild Cheddar Cheese
1/2 cup TACO BELL® Thick & Chunky Salsa
Directions:
Beat whole eggs, egg whites and water with whisk until well blended.
Cook vegetables in large nonstick skillet sprayed with cooking spray on medium-high heat 5 min. or until crisp-tender. Remove from skillet; set aside.
Add eggs to skillet; cover. Cook 6 min.
Top half of omelet with pepper mixture and cheese; fold in half. Cook, covered, 3 min. or until cheese is melted. Serve topped with salsa.
Recipe source:
www.kraftrecipes.com
Microwave scrambled eggs
Prep time Cook time Servings
1 minute 30 seconds 1 and a-half minutes 1

Ingredients
2 eggs
milk
salt
pepper
Directions
Beat eggs, milk, salt, and pepper in a microwave safe bowl or 12 oz. coffee mug until blended.
Microwave on HIGH for 45 seconds, stir and microwave on high until eggs are set 30 to 45 seconds longer then enjoy

Recipe source:
www.theincredibleegg.org
Classic Hash browns
Prep Time cook time servings
10 minutes 10 minutes 2
2 russet potatoes, peeled
3 table spoons clarified butter
Salt and pepper to taste
Directions
Shred potatoes in large bowl, rinse with cold water, drain then repeat.
Pat rinsed potatoes dry with paper towel or clean cloth then wrap them and squeeze out any excess moisture.
Heat clarified butter in electric skillet, then distribute the shredded potatoes evenly across bottom of skillet.
Let them cook until the bottom turns a golden brown and a crust has formed, then flip your potatoes and continue to cook them until they reach your desired level of perfection.

Recipe source:
www.allrecipes.com

Lunches
Stir-Fry Chicken and Vegetable Pitas
3 teaspoons vegetable oil, divided
2 teaspoons sesame oil, divided
1 1/4 pounds’ boneless skinless chicken breasts, cut into 1/4-inch strips
1 medium onion, cut into 1/4-inch slices
1 medium red pepper, cut into 1/4-inch slices
1 medium zucchini, cut into 1/4-inch slices
8 ounces’ mushrooms, cut into 1/4-inch slices
1 tablespoon minced fresh ginger
2 tablespoons stir-fry sauce
2 teaspoons sesame seeds
4 pita rounds, heated
Preheat 15- or 16-inch skillet at 400°. Heat 2 teaspoons vegetable oil and 1 teaspoon sesame oil in skillet. Add chicken and stir-fry until chicken is cooked through, about 4 to 5 minutes. Remove chicken and keep warm. Reduce heat setting to 350°. Add remaining vegetable oil and sesame oil. Add onion and pepper; stir-fry 2 to 3 minutes. Add zucchini and mushrooms; stir-fry 1 to 2 minutes. Add ginger; stir-fry 15 to 30 seconds. Return chicken to skillet. Mix in stir-fry sauce and sesame seeds; cover and cook 1 minute. Cut each pita around in half. Fill equally with chicken vegetable mixture. Makes 8 servings.
Recipe source:
www.GoPresto.com

Cheesy Tater Tot Skillet
Prep Cook Serves
10min 30 min 4
Ingredients
1
lb. lean (at least 80%) ground beef
1
cup nacho cheese sauce (from 15-oz jar)
3/4
cup frozen sweet peas
1
cup shredded Monterey Jack cheese (4 oz.)
1
bag (16 oz.) Cascadian Farm™ Spud Puppies™ frozen organic crispy golden potatoes
Steps
1). Heat electric skillet to 425°F.
2). In skillet, cook beef over medium heat 5 to 7 minutes, stirring occasionally, until no longer pink; drain. Stir in cheese sauce. Layer frozen peas and cheese on top of beef mixture. Top with even layer frozen potatoes.
3). Cook about 25 minutes or until potatoes are crispy and golden brown and mixture is bubbling.
Recipe source:
https://www.pillsbury.com

Cheesy Nacho Beef Skillet
Prep time Cook time Servings
10 minutes 30 minutes 6

Ingredients
1
lb. lean (at least 80%) ground beef
1
pouch (8 oz.) Old El Paso™ Mexican rice
2
cans (10 oz. each) diced tomatoes with green chilies
1
can (15.25 oz.) whole kernel sweet corn
1
package (1 oz.) Old El Paso™ taco seasoning mix
1
roasted red bell pepper (from a jar), chopped
1/2
cup water
1 1/2
cups shredded Mexican cheese blend (6 oz.)

Directions
1). In 10-inch skillet, cook 1 lb. lean ground beef over medium-high heat until thoroughly cooked, stirring frequently; drain.
2). Meanwhile, microwave 1 pouch (8 oz.) Old El Paso™ Mexican rice as directed on pouch.
3). To skillet with cooked beef, add 2 cans (10 oz. each) diced tomatoes with green chilies, 1 can (15.25 oz.) whole kernel sweet corn, 1 package (1 oz.) Old El Paso™ taco seasoning mix, 1 roasted red bell pepper (from a jar), chopped, and 1/2 cup water; mix well.
4). Stir in cooked Mexican rice. Heat to boiling. Reduce heat; simmer 10 minutes.
5). Stir in 1 cup shredded Mexican cheese blend until melted. Sprinkle remaining 1/2 cup cheese over top. Serve immediately.
Recipe Source
https://www.Pillsbury.com

Chicken in a Puff Pastry
Prep time Cook time Servings
10 min 25 min 6

Ingredients
6 slices bacon
1 tablespoon olive oil
3 boneless, skinless chicken breasts, cubed
1/2 cup chopped onion
1 (8-ounce) package cream cheese, softened
1/2 teaspoon dried thyme leaves OR 1 tablespoon chopped fresh thyme
2 sheets frozen puff pastry, thawed
1 egg, beaten

Directions
Preheat electric skillet to 400 degrees F. In skillet or microwave, cook bacon until crisp; remove, drain on paper towels, crumble, and set aside. Drain pan; do not wipe out.
Add olive oil to pan and add chicken and onion. Cook together until onion is tender and chicken is no longer pink, about 7-8 minutes. Remove with slotted spoon to medium bowl.
Add cream cheese and bacon to chicken mixture along with the thyme and mix well; if you’re adding fresh herbs, add them at this point.
Gently roll out each puff pastry sheet across the fold lines to make it a bit wider. Cut each sheet into thirds following the fold lines of the pastry. Then cut in half across the strips to make six rectangles from each sheet.
Put 1/3 to 1/2 cup of the chicken mixture in the center of six rectangles. Top with the other six rectangles and gently stretch the top rectangles to fit. Seal edges and press with fork. Place on cookie sheet and brush with beaten egg.
Bake in electric skillet for 20-25 minutes until deep golden brown. Remove to wire rack and let cool 5 minutes before serving; the filling is very hot!
Recipe source
www.busycooks.about.com

Grilled Apple and Swiss Cheese Sandwich
Prep Cook Serves
10 min 5min 1

Ingredients
2 slices whole wheat bread
1/2 teaspoon olive oil
1/2 apple peeled, cored, and thinly sliced
1/3cup shredded Swiss Cheese
Directions
Preheat a skillet over medium heat. Lightly brush one side of each slice of bread with the olive oil. Place 1 slice of bread, olive oil side down into the skillet, and arrange the apple slices evenly over the top. Sprinkle the Swiss cheese over the apple, then top with the remaining slice of bread, olive oil-side up. Cook until the bread is golden brown, then flip the sandwich over, and cook until the other side is golden brown and the cheese has melted, 1 to 2 more minutes.
Recipe source
www.allrecipes.com
SLOW COOKER POTATO SOUP
Ingredients
• potatoes, cubed
• 2 onions, chopped
• 2 tablespoons margarine
• 2 chicken bouillon cubes
• 2 tablespoons parsley
• 6 cup8 s water
• 2 cups milk
• 1
/
2
cup flour, mixed with water

Directions
1. Place all ingredients up to and including the water into a slow cooker and cook all day on
low to medium.
2. Thirty minutes to one hour before serving, add milk and flour mixture. After the soup
starts to thicken, it is ready to serve.
SLOW COOKER POTATO SOUP
Recipe Source: 17 Easy Recipes for a Slow Cooker ecookbook
www.RECIPELION.COM

Dinners
4-Ingredient OMG Chicken by: Lindsay from Normal Cooking

Ingredients
1/2 cup mayonnaise
• 1/4 cup shredded Parmesan cheese
• 4 boneless, skinless chicken breast cutlets
• 4 teaspoons Italian seasoned dry bread crumbs

Directions
1. Preheat electric skillet to 425 degrees F.
2. Place mayonnaise and cheese in a small bowl and mix.
3. Lay chicken breasts on baking sheet/pan (I line my baking sheet with parchment paper to
make clean up easy) and spread mayo mixture evenly atop each. Evenly sprinkle bread crumbs atop each.
4. Place in oven or electric skillet for 20 minutes or until chicken is cooked thoroughly and juices
run clear. Tops should be browned. You can also flip them and cook the other side for a minute or two to get them extra browned on top.
5. Season with a dash of fresh cracked pepper and sea salt, if desired.
Recipe Source
5 Ingredient Recipes 21 Easy Dinner Ideas with 5 Ingredients or Less
www.RecipeLion.com

Mama’s Pizza Casserole
By: Chrissy from for Mamas

Ingredients
1 bag of egg noodles
• 1 jar of spaghetti or pizza sauce
• 3 cups shredded Mozzarella cheese
• 1 1⁄2 pounds’ ground beef
• 1 package pepperoni
Directions
Brown the meat and drain the grease. Boil noodles until soft and drain.
2. Preheat electric skillet to 350 degrees F.
3. In your skillet compatible baking pan, start layering by first spreading a thin layer of tomato sauce on the
bottom. Then layer half of the noodles over the sauce, followed by half of the meat and the rest of the noodles.
4. Next layer half of the cheese, the rest of the meat, the rest of the sauce, and then the rest of the
cheese. Lastly, top with pepperonis.
5. Cover with foil and bake for 30 minutes. After 30 minutes remove foil and bake for another 15
minutes.
6. Once done baking, take it out and let sit for 10 to 15 minutes

Recipe source
5 Ingredient Recipes 21 Easy Dinner Ideas with 5 Ingredients or Less
www.RecipeLion.com

Honey Lemon Chicken by Kevin from Closet Cooking
Instructions
1-pound chicken breasts
• Salt and black pepper
• 1 tablespoon oil
• 1 tablespoon ginger, grated
• 1 lemon, juice and zest
• 2 tablespoons honey
Directions
Season the chicken with salt and pepper.
2. Heat the oil in a pan.
3. Add the chicken and sauté until golden brown and cooked through and set aside.
4. Add the ginger and sauté until fragrant, about a minute.
5. Add the lemon juice and zest, honey, stock, salt and pepper and reduce to thicken. (Note: Do
a taste test here to make sure that the lemon and honey balance nicely.)
6. Pour the honey lemon sauce over the chicken.

Recipe source
13 Healthy Comfort Recipes
http://www.FaveHealthyRecipes.com
Slow Cooker Sesame Chicken by Kim from Mo’Betta
Ingredients
1 pound boneless, skinless chicken breasts
• Black pepper, freshly ground (for seasoning chicken)
• 1/4 cup honey
• 1/4 cup low sodium soy sauce
• 2 tablespoons reduced sugar ketchup
• 2 garlic cloves, minced
• 1 tablespoon sesame oil
• 3/4 teaspoon red pepper flakes (to taste)
• 1/2-piece fresh ginger, grated (can substitute 3/4 teaspoon powdered ginger)
• 2 teaspoons cornstarch, dissolved in 2 tablespoons water
• Sesame seeds, toasted (for garnish)
• 2 green onions, chopped (for garnish – optional)
Directions
1. Place boneless, skinless chicken breasts, seasoned to taste with ground black pepper (there
should be enough salt due to the soy sauce) in slow cooker.
2. In a small bowl, combine your honey, soy sauce, ketchup, garlic, oil, red pepper flakes and
grated ginger. Pour sauce over chicken.
3. Cook on high for 2 hours or low for 4 hours until chicken is cooked through.
4. To thicken sauce: remove chicken once cooked. Stir cornstarch/water mixture into sauce and cook on high for 15 minutes (or until sauce begins to thicken). Add chicken back into pot, toss to coat. Serve with toasted sesame seeds and green onions over brown rice.

Recipe Source
13 Healthy Comfort Food Recipes
http://wwwFaveRecipes.com

Sweet and Savory Brisket Recipe

Ingredients
1 beef brisket (3 to 3-1/2 pounds), cut in half
1 cup ketchup
1/4 cup grape jelly
1 envelope onion soup mix
1/2 teaspoon pepper
Directions
Place half of the brisket in a 5-qt. slow cooker. In a small bowl, combine the ketchup, jelly, soup mix and pepper; spread half over meat. Top with the remaining meat and ketchup mixture.
Cover and cook on low for 8-10 hours or until meat is tender. Slice brisket; serve with cooking juice. Yield: 8-10 servings.
Recipe source
www.tasteofhome.com

Snacks
Kickin’ Snack Mix Recipe

Ingredients
3 cups Crispix
3 cups Wheat Chex
2 cups cheddar-flavored snack crackers
• 1 cup pretzel sticks
1 cup almonds
1 cup mixed nuts
1 cup pistachios
1/2 cup butter-flavored popcorn oil
1 envelope ranch salad dressing mix
1 teaspoon dill weed
1 teaspoon garlic powder
1 teaspoon cayenne pepper
Directions
In a large bowl, combine the first seven ingredients. In a small bowl, combine the oil, dressing mix, dill, garlic powder and cayenne. Drizzle over cereal mixture; toss to coat.
Transfer to two greased 15-in. x 10-in. x 1-in. baking pans. Bake at 250° for 45-55 minutes, stirring every 15 minutes. Cool on wire racks. Store in an airtight container. Yield: 3 quarts.
Recipe Source
www.TasteofHome.com

No Bake Chocolate Oatmeal Cookies
Ingredients
1⁄2cup butter
1 1⁄2cups white sugar
1⁄2cup packed brown sugar
1⁄2cup milk
4tablespoons cocoa
1pinch kosher salt
1⁄2cup creamy peanut butter (or chunky but is seems to make a more crumbly, dry cookie)
2teaspoons vanilla
3cups dry quick-cooking oats
Directions
Add the first six ingredients into a 4-quart sauce pan.
Bring to a rolling boil and hold for 1 minute.
Remove from heat.
Add peanut butter into the hot mixture and stir until melted.
Add in vanilla. (almond extract is good also, but I only use 1/2 teaspoon almond extract with 1 1/2 teaspoon vanilla extract).
Mix in the dry oats until they are completely coated.
Drop cookies by tablespoonsful onto wax paper.
Let cool until set.
*Please remember that even if you do follow the recipe exactly, it doesn’t always turn out just right. I’ve had these not set up for me or be hard and dry. But most of the time, the recipe is just right. I adjusted the sugar in the recipe by substituting 1/2 cup of white sugar for 1/2 cup brown sugar, this makes them moister. I have also found that it makes a difference if you use quick cooking oats or old fashioned. In my experience it takes more old fashioned oats than quick cooking and I like the texture of the quick cooking better. When you make it a few hundred times like I have you learn a couple of things:) Also, Chunky peanut butter tends to make them more dry and crumbly.
Recipe Source
www.food.com
NOTE: The cookie mixture can easily be cooked in the electric skillet just like the stove top directions

Ro*Tel® Famous Queso Dip
Ingredients
1 can (10 oz. each) Ro*Tel® Original Diced Tomatoes & Green Chilies, undrained
1 pkg (16 oz. each) Velveeta®, cut into 1/2-inch cubes
DIRECTIONS
Combine undrained tomatoes and Velveeta in medium saucepan.
Cook over medium heat 5 minutes or until Velveeta is melted completely and mixture is blended, stirring frequently.
Serve warm as a dip with tortilla chips, crackers or cut-up fresh vegetables.
COOK’S TIps
To make in microwave, combine undrained tomatoes and Velveeta in 1-1/2-quart microwave-safe dish; cover. Microwave on HIGH 5 minutes or just until Velveeta melts, stirring after 3 minutes. Remove from microwave; stir until mixture is blended. CAUTION: Dish will be hot; use hot pads. For a double recipe, microwave on HIGH 8 minutes or until Velveeta melts, stirring after 5 minutes. Drain 1 can of tomatoes if a thicker dip is preferred.
Recipe and Information Source
www.rotel.com

All of these recipes are relatively simple to make, economical to enjoy, and impressive enough to serve. We hope you are inspired to get cooking and be that resilient self-reliant adult you are aspiring to be. We are leaving you with a short menu example with the hope that it will give you a reference to get organized with.
We wish you the best of luck with health, happiness, and a warm full belly.
NOTE:
Any recipes or dishes mentioned in this menu can easily be found with a Google search. They are simple, economical, and transitional so that they can be prepared and cooked with variances and options. There are alternate ingredient options that can be traded out for a leaner fat free diet source, such as ground turkey for ground beef, or adding extra ingredients to enrich the flavor and appeal to your taste preferences.
Mon Tues Wed Thurs Fri Sat Sun
Breakfast Oatmeal from the microwave Microwave omelet Scrambled eggs and instant grits Blueberry muffin Cheesy bacon omelets Cereal with milk and a fruit bowl Bagel with scrambled eggs, cheese, and Canadian bacon
Lunch Pepperoni panni Chef salad with ranch dressing Potato soup Grilled apple and Swiss cheese sandwich Broccoli and cheese soup 1 slice of Ham and pineapple pizza w/ a side salad Grilled chicken and mandarin orange salad
Dinner Cheesy Pasta and beef w/ a side of crockpot macaroni Pepper steak and fried rice Crockpot beef stew `Slow cooker meatloaf with cucumber and tomato salad Slow cooker Spiced Rice and Beef casserole with a side of Brussel sprouts Seared sirloin with a microwave baked potato and side salad Pork loin with coleslaw and microwave mashed potatoes.
Snacks Queso dip and nachos Microwave popped popcorn with no butter or salt No bake cookies Fruit bowl Pretzels with chocolate peanut butter or Nutella® Dried fruit combination Kicken snack mix.

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