College Recipes

A College Cookbook for Students Filled

with Delicious College Recipes
(2nd Edition)

By
BookSumo Press
All rights reserved

Published by
http://www.booksumo.com
 LEGAL NOTES
All Rights Reserved. No Part Of This Book May Be Reproduced Or
Transmitted In Any Form Or By Any Means. Photocopying, Posting Online,
And / Or Digital Copying Is Strictly Prohibited Unless Written Permission
Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s
Text Is Permitted For Use In Reviews Written For The Public.
Table of Contents 69 . . . . . . . . . Peanut Butter and Apple Sandwiches
72 . . . . . . . . . Alternative Peanut Butter Sandwiches
73 . . . . . . . . . Chicken Curry for College
74 . . . . . . . . . Corn and Cashew Hummus
7 . . . . . . . . . . Microwave Mexican Lasagna 75 . . . . . . . . . Mediterranean Red Hummus
8 . . . . . . . . . . How to Make Hummus 76 . . . . . . . . . Black Bean Hummus
9 . . . . . . . . . . Chicken Alfredo 77 . . . . . . . . . Banana Waffle Mornings
12 . . . . . . . . . Macaroni Salad in College 78 . . . . . . . . . Tofu Mushroom Soup
13 . . . . . . . . . Creole Penne 79 . . . . . . . . . Ramen Frittatas
14 . . . . . . . . . Brown Vanilla Pudding 80 . . . . . . . . . Caesar Parmesan Pasta Salad
15 . . . . . . . . . Chicken Biscuits in College 81 . . . . . . . . . Delta Gamma Pasta Salad
18 . . . . . . . . . Oatmeal Pudding 84 . . . . . . . . . Vegetable Pasta Salad
19 . . . . . . . . . Fried Chicken I 85 . . . . . . . . . Chicken Burgers
20 . . . . . . . . . Chicken Egg Noodles Dinner 86 . . . . . . . . . Spam Burgers
21 . . . . . . . . . Breakfast for a Week (Swiss Hashbrown Bake) 87 . . . . . . . . . Maxwell School Mushroom Burgers
24 . . . . . . . . . Chili Beef Stew 88 . . . . . . . . . Black Bean Burgers
25 . . . . . . . . . American Potato Salad 89 . . . . . . . . . Texas A&M Enchiladas
26 . . . . . . . . . Egg Salad in the Dorm 90 . . . . . . . . . Tex Mex Brunch
27 . . . . . . . . . Chicken Salad Thursdays 91 . . . . . . . . . Handmade Oatmeal
28 . . . . . . . . . Corn Salad Sundays 92 . . . . . . . . . Oatmeal Casserole
29 . . . . . . . . . Maque Choux (Native American Style Corn Salad) 93 . . . . . . . . . The Quickest Mac 'n' Cheese
30 . . . . . . . . . Tuna Salad Classical 96 . . . . . . . . . Mac and Cheese Soup
31 . . . . . . . . . Mesa Macaroni Salad 97 . . . . . . . . . Syracuse Creamy Chicken
32 . . . . . . . . . Salt Belt Coleslaw 98 . . . . . . . . . 4-Ingredient Freshly Mashed Potatoes
33 . . . . . . . . . 6-Ingredient Tuna Ceviche 99 . . . . . . . . . How to Make French Fries
36 . . . . . . . . . Joey’s Fruit Salad 100 . . . . . . . . Garlic Festival Fries
37 . . . . . . . . . 5-Ingredient Grape Salad 101 . . . . . . . . Off-Campus Onion Rings
38 . . . . . . . . . Persian Fruit Salad 102 . . . . . . . . How to Bake French Fries
39 . . . . . . . . . Zaineb's Moroccan Couscous Salad 103 . . . . . . . . Oxford Salt & Vinegar Fries
40 . . . . . . . . . Asian Apple Slaw 104 . . . . . . . . Copycat Shake Shack Crinkle Cuts
41 . . . . . . . . . Buffalo Chicken Salad 105 . . . . . . . . American Cheese Hot Dogs
42 . . . . . . . . . Mexican Pizzas 108 . . . . . . . . Macaroni Hot Dog Dinner
43 . . . . . . . . . Tofu Salad II 109 . . . . . . . . Hofstra Gourmet Hot Dogs
44 . . . . . . . . . American Dinner Rolls 110 . . . . . . . . Hot Dog and Potato Skillet
45 . . . . . . . . . NC State Collard Greens 111 . . . . . . . . Quiet Friday Night Beef Soup
48 . . . . . . . . . Sweet Onions and Okra 112 . . . . . . . . Farfalle and Beef Casserole
49 . . . . . . . . . Loco Moco (Rice and Beef) 113 . . . . . . . . How to Make a Taco
50 . . . . . . . . . Red Rice and Beans 114 . . . . . . . . Low-Carb Taco Shells
51 . . . . . . . . . Upstate Medical Deli Style Reuben 115 . . . . . . . . Taco Tuesday Casserole
52 . . . . . . . . . Sunny Hot Spaghetti 116 . . . . . . . . Easy Egg Drop Soup
53 . . . . . . . . . Puttanesca (Southern Italian Style) 117 . . . . . . . . Ramen Chicken Casserole
54 . . . . . . . . . Classical Penne Pasta 120 . . . . . . . . Easy Off-Campus Lo-Mein
55 . . . . . . . . . Parmesan Orzo 121 . . . . . . . . 20 Min Ramen Ground Beef Dinner
56 . . . . . . . . . Pasta Rustica 122 . . . . . . . . Alpha Phi Egg Foo Yung
57 . . . . . . . . . Chicken Parm (Italian Parmigiana) 123 . . . . . . . . Better Ramen Noodles
60 . . . . . . . . . Tisch Tortellini 124 . . . . . . . . 4-Ingredient Ramen Chili
61 . . . . . . . . . Prepared Pesto Sauce 125 . . . . . . . . Better Ramen Noodles
62 . . . . . . . . . American Pesto 128 . . . . . . . . How to Make an Omelet
63 . . . . . . . . . Pasta Pesto for the Weekend 129 . . . . . . . . Microwave Mug Omelet
64 . . . . . . . . . Asian Peanut Pesto 130 . . . . . . . . Pepperdine Potato Omelet
65 . . . . . . . . . Pesto Spirals 131 . . . . . . . . Lisa’s Favorite Omelet
66 . . . . . . . . . Spicy Pesto
67 . . . . . . . . . Mom's Lasagna I
68 . . . . . . . . . Pretty Easy Lasagna II
 ENJOY THE RECIPES?
KEEP ON COOKING
WITH 6 MORE FREE
COOKBOOKS!

Click the link below and simply enter your email address
to join the club and receive your 6 cookbooks.
http://booksumo.com/magnet
Microwave Prep Time: 10 mins

Mexican Lasagna Total Time: 25 mins

Servings per Recipe: 8 to 10

Calories 709 kcal
Carbohydrates 35.8 g
Cholesterol 143 mg
Fat 45.4 g
Fiber 2.3 g
Protein 39.3 g
Sodium 1304 mg
Ingredients
11 oz lasagna noodles 1 (1 oz) package taco seasoning mix
1 lb lean ground beef 8 C. shredded Cheddar cheese
24 oz tomato sauce 1/2 C. minced tortilla chips
1/2 C. water

Directions
1. Boil your pasta for 10 mins in water and salt. Remove all water. Set aside.
2. Fry your beef until browned, and remove excess oils. Combine in some taco seasoning,
then tomato and finally water. Lightly simmer for 6 mins.
3. Get your dish (must be able to fit in microwave), and layer in the following manner:
lasagna noodles, beef mix, cheese. Continue until dish is full.
4. Microwave for 10 mins on the highest power setting covered with plastic wrap.
5. Garnish with tortilla chips.
6. Enjoy.

Microwave Mexican Lasagna 7

HOW TO MAKE
Hummus
Prep Time: 10 mins
Total Time: 10 mins

Servings per Recipe: 16

Calories 77 kcal
Fat 4.3 g
Carbohydrates 8.1g
Protein 2.6 g
Cholesterol 0 mg
Sodium 236 mg

Ingredients
2 C. canned garbanzo beans, drained
1/3 C. tahini 1 tbsp olive oil
1/4 C. lemon juice 1 pinch paprika
1 tsp salt 1 tsp minced fresh parsley
2 cloves garlic, halved

Directions
1. Blend the following in a food processer until paste-like: garlic, garbanzos, salt, tahini, and
lemon juice.
2. Add this to a bowl with olive oil, paprika, and parsley.
3. Enjoy.

8 How to Make Hummus

Chicken Prep Time: 20 mins

Alfredo Total Time: 55 mins

Servings per Recipe: 4

Calories 572 kcal
Fat 19.3 g
Carbohydrates 57.3g
Protein 41.9 g
Cholesterol 84 mg
Sodium 1707 mg

Ingredients
2 tbsps olive oil 1 (4.5 oz.) package dry Alfredo sauce mix
2 cloves garlic, finely chopped 2 tbsps pesto
4 skinless, boneless chicken breast halves 1 (8 oz.) package dry penne pasta
- cut into strips 1 tbsp grated Romano cheese
2 C. fresh spinach leaves

Directions
1. In a large skillet, heat oil on medium-high heat and sauté garlic for about 1 minute.
2. Add the chicken and cook for about 7-8 minutes from both sides and stir in the spinach
and cook for about 3-4 minutes.
3. At the same time, prepare the Alfredo sauce according to the package's directions and add
the pesto and stir to combine and keep aside.
4. In a large pan of lightly salted boiling water, add the pasta and cook for about 8-10
minutes or till desired doneness and drain well.
5. In a large bowl, add the cooked pasta, chicken mixture and pesto mixture and toss to coat
well.
6. Serve immediately with a garnishing of cheese.

Chicken Alfredo 9
10
11
MACARONI SALAD
in College
Prep Time: 20 mins
Total Time: 4 hr 30 mins

Servings per Recipe: 10

Calories 390 kcal
Fat 18.7 g
Carbohydrates 49.3g
Protein 6.8 g
Cholesterol 8 mg
Sodium 529 mg

Ingredients
4 C. uncooked elbow macaroni
1 C. mayonnaise 2 stalks celery, diced
1/4 C. distilled white vinegar 1 green bell pepper, seeded and diced
2/3 C. white sugar 1/4 C. grated carrot
2 1/2 tbsps prepared yellow mustard 2 tbsps diced pimento peppers
1 1/2 tsps salt
1/2 tsp ground black pepper
1 large onion, diced

Directions
1. Boil your macaroni in water and salt for 9 mins then remove the liquids.
2. Get a bowl, combine: macaroni, onions, pimentos, celery, carrots, black pepper, mayo, salt,
green peppers, vinegar, mustard, and sugar.
3. Place a covering of plastic around the bowl and put everything in the fridge for 5 hrs.
4. Enjoy.

12 Macaroni Salad in College

Creole Prep Time: 10 mins

Penne Total Time: 40 mins

Servings per Recipe: 4

Calories 436.7
Fat 106.2mg
Cholesterol 329.4mg
Sodium 11.7g
Carbohydrates 36.2g
Protein 436.7

Ingredients
4 boneless skinless chicken breasts 1/4 C. parmesan cheese
6 tbsp Cajun seasoning 1/2 tsp garlic powder
1 packages chopped spinach salt and pepper
2 tbsp butter or 2 tbsp margarine 1 package mostaccioli noodles, or penne pasta
2 tbsp flour 4 tbsp olive oil
2 C. milk

Directions
1. Cook the noodles by following the instructions on the package.
2. Place a heavy saucepan over medium heat. Heat in it the butter. Mix into it the flour and
cook it until it becomes golden.
3. Add to them the milk gradually while whisking all the time. Stir in the spinach, cheese,
garlic powder, salt and pepper.
4. Let the sauce cook for 5 to 7 min while stirring it until it becomes thick.
5. Place a large skillet over medium heat. Heat the oil in it.
6. Season the chicken breasts with Cajun seasoning, a pinch of salt and pepper. Cook the
chicken breasts in the hot pan 5 to 8 min on each side.
7. Serve your pasta warm with the golden chicken breasts and cheese sauce.
8. Enjoy.

Creole Penne 13
BROWN VANILLA
Pudding
Prep Time: 10 mins
Total Time: 20 mins

Servings per Recipe: 4

Calories 547.2
Fat 20.6g
Cholesterol 64.6mg
Sodium 368.7mg
Carbohydrates 81.0g
Protein 10.2g

Ingredients
4 tbsp butter
4 C. milk
1 C. brown sugar, packed
1/4 tsp salt
2/3 C. flour
2 tsp vanilla

Directions
1. Place a heavy saucepan over medium heat. Heat in it the butter until it melts. Stir it the
milk and heat it through.
2. Mix in it the sugar with flour and salt while cooking them until they become thick.
3. Turn off the heat and fold the vanilla into the mix. Place them pudding aside to cool down
for a while. Chill it in the fridge for 8 h.
4. Serve it with your favorite toppings.
5. Enjoy.

14 Brown Vanilla Pudding

Chicken Prep Time: 10 mins

Biscuits in College Total Time: 10 mins

Servings per Recipe: 1

Calories 440.7
Fat 9.4g
Cholesterol 1.0mg
Sodium 1465.3mg
Carbohydrates 78.4g
Protein 11.3g

Ingredients
4 C. biscuit mix, like Bisquick 2 tbsp pepper
2 1/4 C. whole wheat flour 1 tbsp garlic salt
2 1/4 C. all-purpose flour 1 tbsp onion salt
3/4 C. season salt 1 tbsp paprika
1 tbsp salt
3/4 tsp salt

Directions
1. Before you do anything, preheat the oven to 350 F. Line up a baking sheet.
2. Get a large mixing bowl: Combine in it all the ingredients and mix them well.
3. Coat the chicken pieces in some beaten eggs and coat them with the biscuit mix.
4. Place a large pan over medium heat: Melt in it some lard. Cook in it the chicken pieces
until they become golden brown.
5. Place the chicken pieces on the lined up pan and let them cook in the oven for 1 h. Serve
them warm.
6. Enjoy.

Chicken Biscuits in College 15

16
17
OATMEAL
Pudding
Prep Time: 2 mins
Total Time: 20 mins

Servings per Recipe: 4

Calories 173.6
Fat 5.3g
Cholesterol 12.8mg
Sodium 628.0mg
Carbohydrates 24.8g
Protein 7.0g

Ingredients
1 1/2 C. rolled oats, old fashioned
1 1/2-2 C. milk
1 cinnamon stick, about 3-inch piece
1 tsp salt

Directions
1. Place a heavy saucepan over medium heat. Stir in it the oats with milk, cinnamon and salt.
Cook them until they start boiling.
2. Stir into them extra milk if the mix is too dry. Lower the heat and let them cook for 22
min over low heat while stirring from time to time.
3. Serve your oatmeal warm with some chopped fruits or nuts.
4. Enjoy.

18 Oatmeal Pudding
How to Make Prep Time: 20 mins

Fried Chicken Total Time: 1 hr 15 mins

Servings per Recipe: 1

Calories 167.5
Fat 13.5g
Cholesterol 16.2mg
Sodium 287.4mg
Carbohydrates 10.3g
Protein 1.5g

Ingredients
1/3 C. vegetable oil 2 tsp paprika
1/3 C. butter 1 tsp garlic salt
1 C. all-purpose flour 1 tsp dried marjoram
1 tsp salt 10 chicken pieces
2 tsp black pepper

Directions
1. Before you do anything, preheat the oven to 375 F.
2. Combine the butter with oil in a baking pan. Place it in the oven for 2 min until the batter
melts then place it aside.
3. Combine the paprika with marjoram, flour, garlic salt, paprika, salt and pepper in a large
zip lock bag.
4. Dip the chicken pieces in the melted butter mix then add them to the flour mix.
5. Seal the bag and shake it to coat. Place the chicken pieces in the pan with the remaining
butter mix.
6. Place the pan in the oven and let them cook for 48 min.
7. Once the time is up, flip the chicken pieces and let them cook for an extra 8 min. Serve
them warm with your favorite sauce.
8. Enjoy.

Fried Chicken I 19
CHICKEN EGG
Noodles Dinner
Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 4

Calories 416.0
Fat 10.9g
Cholesterol 87.2mg
Sodium 960.7mg
Carbohydrates 61.9g
Protein 16.6g

Ingredients
2 tbsp butter
1 chicken bouillon cube
2 (14 oz.) cans chicken broth
12 oz. egg noodles

Directions
1. Place a large saucepan over medium heat. Melt in it the butter.
2. Stir in it the bouillon cube with broth. Cook them until they start boiling.
3. Stir in the noodles and cook them until they start boiling again. Turn off the heat. Let the
noodles sit for 35 min.
4. Serve it hot.
5. Enjoy.

20 Chicken Egg Noodles Dinner

Breakfast for a Week Prep Time: 15 mins

(Swiss Hashbrown Total Time: 55 mins

Bake)
Servings per Recipe: 12
Calories 338.4
Fat 24.1g
Cholesterol 133.5mg
Sodium 483.2mg
Carbohydrates 15.1g
Protein 15.0g

Ingredients
1 lb. bacon, diced 1 1/2 C. cottage cheese
1 medium sweet onion, chopped 1 1/4 C. shredded Swiss cheese
6 eggs, lightly beaten salt and pepper
4 C. frozen hash brown potatoes, thawed
2 C. shredded cheddar cheese

Directions
1. Before you do anything, preheat the oven to 325 F.
2. Place a large pan over medium heat. Sauté in it the onion with bacon for 6 min. Drain
them and discard the excess fat.
3. Get a large mixing bowl: Mix in it the onion and bacon mix with eggs, hash brown
potatoes, cheddar cheese, cottage cheese, Swiss cheese, a pinch of salt and pepper.
4. Pour the mix in a greased baking pan. Cook it in the oven for 38 to 42 min. Serve it
warm.
5. Enjoy.

Breakfast for a Week (Swiss Hashbrown Bake) 21

22
23
CHILI
Beef Stew
Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 8

Calories 148.0
Fat 3.4g
Cholesterol 35.1mg
Sodium 2063.4mg
Carbohydrates 15.2g
Protein 14.8g

Ingredients
1 -2 lb. extra lean ground beef
1 chopped onion 2 tbsp sugar
1 C. diced celery 1 (14 1/2 oz.) cans stewed tomatoes
2 C. diced cabbage 1 (8 oz.) cans kidney beans
2 tbsp Worcestershire sauce 2 C. water
2 tbsp chili powder
2 tbsp salt

Directions
1. Place a large pot over medium heat. Cook in it the beef for 10 min and discard the excess
fat.
2. Stir in the cabbage with onion and celery. Cook them for 4 min.
3. Stir in the water Worcestershire sauce, chili powder, tomato, beans salt and sugar. Put on
the lid and let them cook for 32 min.
4. Serve your stew hot with some rice.
5. Enjoy.

24 Chili Beef Stew

American Prep Time: 45 mins

Potato Salad Total Time: 1 hr

Servings per Recipe: 8

Calories 206 kcal
Fat 7.6 g
Carbohydrates 30.5g
Protein 5.5 g
Cholesterol 72 mg
Sodium 335 mg

Ingredients
5 potatoes 1/4 tsp celery salt
3 eggs 1 tbsp prepared mustard
1 C. diced celery ground black pepper to taste
1/2 C. diced onion 1/4 C. mayonnaise
1/2 C. sweet pickle relish
1/4 tsp garlic salt

Directions
1. Boil your potatoes in water and salt for 20 mins. Then remove the skins and chunk them.
2. Now get your eggs boiling in water.
3. Once the water is boiling, place a lid on the pot, and shut the heat.
4. Let the eggs sit for 15 mins. Then once they have cooled remove the shells, and dice them.
5. Get a bowl, combine: mayo, potatoes, pepper, eggs, mustard, celery, celery salt, onions,
garlic, and relish.
6. Place a covering of plastic on the mix and put everything in the fridge until it is cold.
7. Enjoy.

American Potato Salad 25

EGG SALAD
in the Dorm
Prep Time: 10 mins
Total Time: 35 mins

Servings per Recipe: 4

Calories 344 kcal
Fat 31.9 g
Carbohydrates 2.3g
Protein < 13 g
Cholesterol 382 mg
Sodium 1351 mg

Ingredients
8 eggs
1/2 C. mayonnaise
1 tsp prepared yellow mustard
1/4 C. diced green onion
salt and pepper to taste
1/4 tsp paprika

Directions
1. Boil your eggs in water for 2 mins then place a lid on the pot and let the contents sit for
15 mins. Once the eggs have cooled remove their shells and dice them.
2. Now get a bowl, combine: green onions, eggs, mustard, and mayo.
3. Stir the mix until it is smooth then add in the paprika, pepper, and salt.
4. Stir the contents again then enjoy with toasted buns.

26 Egg Salad in the Dorm

Chicken Prep Time: 15 mins

Salad Thursdays Total Time: 15 mins

Servings per Recipe: 12

Calories 315 kcal
Fat 23.1 g
Carbohydrates 15.2g
Protein 13.9 g
Cholesterol 42 mg
Sodium 213 mg

Ingredients
4 C. cubed, cooked chicken meat 1/2 C. minced green bell pepper
1 C. mayonnaise 1 C. diced pecans
1 tsp paprika 1 tsp seasoning salt
1 1/2 C. dried cranberries ground black pepper to taste
1 C. diced celery
2 green onions, diced

Directions
1. Get a bowl, combine: seasoned salt, paprika, and mayo. Get this mix smooth then add in:
the nuts, celery, onion, bell peppers, and cranberries.
2. Mix everything again then add the chicken and black pepper.
3. Place the contents in the fridge for 65 mins then serve.
4. Enjoy.

Chicken Salad Thursdays 27

CORN
Salad Sundays
Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 8

Calories 201 kcal
Fat 13.3 g
Carbohydrates 18g
Protein 2.4 g
Cholesterol 5 mg
Sodium 340 mg

Ingredients
Dressing:
1/2 cup mayonnaise salt and ground black pepper to taste
3 small green onions, thinly sliced Vegetables:
2 tablespoons white wine vinegar 2 (11 ounce) cans shoepeg corn, rinsed and
2 tablespoons minced pickled jalapeno drained
peppers 1 cup halved grape tomatoes
2 tablespoons minced fresh parsley
1 tablespoon light olive oil

Directions
1. Get a bowl, combine: olive oil, mayo, parsley, green onion, jalapeno, and vinegar. Work the
mix completely then combine in some pepper and salt.
2. Now stir in your tomatoes and corn into the mayo mix. Place a covering of plastic on the
bowl and put everything in the fridge for 4 hours.
3. Enjoy.

28 Corn Salad Sundays

Maque Choux Prep Time: 35 mins

(Native American Total Time: 1 hr 5 mins

Style Corn Salad) Servings per Recipe: 6

Calories 211 kcal
Fat 11.1 g
Carbohydrates 22.8g
Protein 8.6 g
Cholesterol 14 mg
Sodium 371 mg

Ingredients
6 ears corn, husked and cleaned salt to taste
2 tablespoons vegetable oil cayenne pepper
1 large onion, thinly sliced 1/4 cup chopped green onions
1 cup green bell pepper, chopped 8 strips crisply cooked turkey bacon, crumbled
1 large fresh tomato, chopped
1/4 cup milk

Directions
1. Remove the kernels of corn from your ears into a bowl. Slice the ears again to get the
milk into the same bowl.
2. Get your oil hot in a frying pan then combine in your green pepper, and onion. Stir fry
the mix for 7 mins then combine in the milk, corn, and tomatoes. Stir everything then set
the heat to low, and let the mix gently cook for 22 mins while stirring often. But do not let
the mix get so hot that begin to boil.
3. Now add some cayenne and salt then set the heat lower and place a lid on the pan. Let
everything cook for 7 more minx then add the bacon and green onions.
4. Enjoy.

Maque Choux (Native American Style Corn Salad) 29

TUNA
Salad Classical
Prep Time: 10 mins
Total Time: 10 mins

Servings per Recipe: 8

Calories 228 kcal
Fat 17.3 g
Carbohydrates 5.3g
Protein 13.4 g
Cholesterol 24 mg
Sodium 255 mg

Ingredients
1 (7 oz.) can white tuna, drained and flaked
6 tbsps mayonnaise or salad dressing 1/4 tsp curry powder
1 tbsp Parmesan cheese 1 tbsp dried parsley
3 tbsps sweet pickle relish 1 tsp dried dill weed
1/8 tsp dried minced onion flakes 1 pinch garlic powder

Directions
1. Get a bowl, combine: onion flakes, tuna, parmesan, and mayo.
2. Stir the contents until they are smooth then add the garlic powder, curry powder, dill, and
parsley.
3. Stir the contents again to evenly distribute the spices.
4. Enjoy over toasted buns or crackers.

30 Tuna Salad Classical

Mesa Prep Time: 10 mins

Macaroni Salad Total Time: 20 mins

Servings per Recipe: 4

Calories 534.8
Fat 24.8g
Cholesterol 15.2mg
Sodium 1501.3mg
Carbohydrates 72.7g
Protein 10.9g

Ingredients
2 C. small shell pasta 1 C. sliced black olives
1 C. mayonnaise 1 red pepper, chopped
2 C. chunky salsa 1/2 tsp onion salt
1 tbsp chopped fresh cilantro 1/4 tsp cayenne pepper
6 green onions, chopped
1 C. cooked corn

Directions
1. In a large pan of the lightly salted boiling water, prepare the pasta according to the
package's directions.
2. Drain well.
3. In a large bowl add the remaining ingredients and mix till well combined.
4. Add the pasta and toss to coat.
5. Refrigerate to chill before serving.

Mesa Macaroni Salad 31

SALT BELT
Coleslaw
Prep Time: 10 mins
Total Time: 10 mins

Servings per Recipe: 8

Calories 233 kcal
Fat 18.4 g
Carbohydrates 16.4g
Protein 0.9 g
Cholesterol 17 mg
Sodium 291 mg

Ingredients
1/2 C. mayonnaise
3/4 C. creamy salad dressing (e.g. Miracle 1 1/2 tsp dill weed
Whip) 3 1/2 tbsp sugar
2 tbsp prepared horseradish 1 (16 oz.) package coleslaw mix
1 1/2 tsp white vinegar

Directions
1. In a large bowl, add the mayonnaise, creamy salad dressing, horseradish, vinegar, dill weed
and sugar and mix till well combined.
2. Add the coleslaw mix and stir to coat.
3. Refrigerate for at least 3 hours before serving.

32 Salt Belt Coleslaw

6-Ingredient Prep Time: 5 mins

Tuna Ceviche Total Time: 15 mins

Servings per Recipe: 2

Calories 144.9
Fat 2.7g
Cholesterol 35.7mg
Sodium 324.8mg
Carbohydrates 9.9g
Protein 21.0g

Ingredients
1 (6 oz.) cans solid white tuna packed in 1/4 small red onion
water ( drained) 1/2 jalapeno pepper
1/2 C. lime juice
1 small tomatoes
1/4 large white onion

Directions
1. In a bowl, place the tuna and lime juice.
2. Chop the onions, tomatoes and jalapeño and add them to the bowl with tuna and stir.
3. Keep aside for about 10 minutes, stirring every occasionally.

6-Ingredient Tuna Ceviche 33

34
35
JOEY’S
Fruit Salad
Prep Time: 5 mins
Total Time: 5 mins

Servings per Recipe: 6

Calories 104 kcal
Fat 0.3 g
Carbohydrates < 26.8g
Protein 1g
Cholesterol 0 mg
Sodium 2 mg

Ingredients
1 15 oz. can pineapple chunks with juice
1 apple - peeled, cored and diced
1 orange - peeled, diced and juice reserved
1 banana, sliced
1 C. seedless green grapes, halved

Directions
1. Get a bowl, combine: grapes, pineapple, banana, orange, and apple.
2. Toss the salad together then combine in the orange and pineapple juice and toss
everything again.
3. Enjoy.

36 Joey’s Fruit Salad

5-Ingredient Prep Time: 10 mins

Grape Salad Total Time: 1 hr 10 mins

Servings per Recipe: 10

Calories 142 kcal
Fat 0.6 g
Carbohydrates < 34.7g
Protein 1.8 g
Cholesterol 0 mg
Sodium 12 mg

Ingredients
1 pint strawberries - cleaned, hulled and
sliced
1 pound seedless grapes, halved
3 kiwis, peeled and sliced
3 bananas, sliced
1 21 oz. can peach pie filling

Directions
1. Get a salad bowl, toss: bananas, strawberries, kiwis, and grapes. Now add in the pie filling
and toss everything on last time. Place a covering of plastic on the bowl and put the salad
in the fridge for 60 mins.
2. Enjoy.

5-Ingredient Grape Salad 37

PERSIAN
Fruit Salad
Prep Time: 5 mins
Total Time: 5 mins

Servings per Recipe: 6

Calories 442.5
Fat 12.7g
Cholesterol 0.0mg
Sodium 82.8mg
Carbohydrates 84.2g
Protein 8.1g

Ingredients
2 seedless oranges, peeled and cored
2 apples, peeled and cored 1 C. orange juice
2 bananas, sliced 1 C. almonds, chopped or 1 C. shredded
2 C. pitted dates, chopped coconut
1 C. dried figs, chopped or 1 C. apricot

Directions
1. Get a large mixing bowl: Stir in it the oranges with apples, bananas, dates and figs.
2. Pour the orange juice all over it and mix it well. Top it with almonds then place it in the
fridge until ready to serve.
3. Enjoy.

38 Persian Fruit Salad

Zaineb's Moroccan Prep Time: 10 mins

Couscous Salad Total Time: 30 mins

Servings per Recipe: 4

Calories 541 kcal
Fat 16.7 g
Carbohydrates 77.7g
Protein 20.1 g
Cholesterol 38 mg
Sodium 494 mg

Ingredients
2 C. couscous 3 tbsps balsamic vinegar
1 bunch fresh asparagus, trimmed and cut 2 tbsps extra-virgin olive oil
into 2-inch pieces Black pepper, to taste
8 oz. grape tomatoes, halved
6 oz. feta cheese, crumbled

Directions
1. Prepare your couscous in-line with the directions on its box before doing anything else.
Then let it cool.
2. Simultaneously, with a steamer insert, and 2 inches of boiling water, steam your
asparagus for 7 mins with a lid on the pot.
3. Get a big bowl, mix: olive oil, couscous, pepper, asparagus, vinegar, feta, and tomatoes.
4. Enjoy.

Zaineb's Moroccan Couscous Salad 39

ASIAN
Apple Slaw
Prep Time: 25 mins
Total Time: 1 hr 5 mins

Servings per Recipe: 6

Calories 282 kcal
Fat 20.6 g
Carbohydrates 23.1g
Protein 5.3 g
Cholesterol 0 mg
Sodium 536 mg

Ingredients
6 tbsp rice wine vinegar
6 tbsp olive oil 1 1/2 tbsp minced garlic
5 tbsp creamy peanut butter 1/2 head red cabbage, finely shredded
3 tbsp soy sauce 2 Fuji apples - peeled, cored, and finely diced
3 tbsp brown sugar 1/4 C. finely minced white onion
2 tbsp minced fresh ginger root

Directions
1. In a large bowl, mix together the apples, cabbage and onion.
2. In another bowl, add the remaining ingredients and beat till well combined and smooth.
3. Pour the dressing over salad and toss to coat well.
4. Refrigerate to chill before serving.

40 Asian Apple Slaw

Buffalo Prep Time: 10 mins

Chicken Salad Total Time: 10 mins

Servings per Recipe: 4

Calories 323 kcal
Fat 24.9 g
Carbohydrates 5.3g
Protein 18.5 g
Cholesterol 63 mg
Sodium 774 mg

Ingredients
2 C. cubed, cooked chicken 2 green onions, chopped
1/2 C. ranch dressing salt and freshly ground black pepper to taste
1/4 C. hot buffalo wing sauce
3 stalks celery, diced

Directions
1. Get a bowl, mix: pepper, chicken, salt, ranch, green onions, celery, and buffalo sauce.
2. Enjoy

Buffalo Chicken Salad 41

MEXICAN
Pizzas
Prep Time: 10 mins
Total Time: 25 mins

Servings per Recipe: 2

Calories 230 kcal
Fat 11.4 g
Carbohydrates 22.2g
Protein 10.4 g
Cholesterol 18 mg
Sodium 346 mg

Ingredients
2 tsps canola oil
1/2 C. diced onion 1/8 tsp garlic powder
1/2 C. diced green bell pepper 1 tomato, sliced
2 (6 inch) flour tortillas 1/2 C. shredded mozzarella cheese
1/4 tsp dried oregano

Directions
1. Set your oven to 400 degrees before doing anything else.
2. Begin to stir fry your peppers and onions in oil for 7 mins.
3. Layer your tortillas on a cookie sheet and then layer: mozzarella, oregano, tomatoes, garlic
powder, onion mix, and oregano.
4. Place everything in the oven for 9 mins.
5. Enjoy.

42 Mexican Pizzas
Tofu Prep Time: 15 mins

Salad II Total Time: 1 hr 20 mins

Servings per Recipe: 4

Calories 145 kcal
Fat 9.1 g
Carbohydrates 10.1g
Protein 8.2 g
Cholesterol 0 mg
Sodium 295 mg

Ingredients
1 tbsp sweet chili sauce drained and diced
1/2 tsp grated fresh ginger root 1 C. snow peas, trimmed
2 cloves garlic, crushed 2 small carrots, grated
1 tbsp dark soy sauce 1 C. finely shredded red cabbage
1 tbsp sesame oil 2 tbsps chopped peanuts
1/2 (16 oz.) package extra-firm tofu,

Directions
1. Get a bowl, combine: sesame oil, chili sauce, soy sauce, ginger, tofu, and garlic.
2. Place a covering over the bowl and put it all in the fridge for 2 hrs.
3. Boil your peas in water for 3 mins then run them under cold water with a strainer.
4. Take out the tofu after 2 hrs has elapsed and combine in: peanuts, peas, cabbage, and
carrots.
5. Enjoy.

Tofu Salad II 43
AMERICAN
Dinner Rolls
Prep Time: 25 mins
Total Time: 35 mins

Servings per Recipe: 12

Calories 202
Fat 11.1g
Cholesterol 26mg
Sodium 368mg
Carbohydrates 18.4g
Fiber 1.5g
Protein 6.4g
Ingredients
1 C. Parmesan cheese, grated freshly
½ C. butter, melted
1 (1 lb.) frozen bread dough loaf, cut into 36
equal pieces

Directions
1. Grease 12 cups of a large-sized muffin tin.
2. Divide grated cheese in prepared muffin cups evenly.
3. In a bowl, add melted butter.
4. With your hands, roll each piece of dough in a ball shape.
5. Then dip the dough balls in melted butter completely.
6. Place 3 balls in each muffin cup and gently, press down the balls in cheese.
7. Cover the muffin cups with a light cloth. Keep in warm place for about 5-7 ours.
8. Set your oven to 375 degrees F.
9. Bake for about 20-25 minutes or till golden brown.

44 American Dinner Rolls

NC State Prep Time: 25 mins

Collard Greens Total Time: 3 hr 25 mins

Servings per Recipe: 6

Calories 102.7
Fat 11.4g
Cholesterol 10.8mg
Sodium 17.1mg
Carbohydrates 0.0g
Protein 0.0g

Ingredients
4 bunches collard greens
1/3 C. cold bacon grease
1/2 C. chicken broth
salt and pepper
2 pinches sugar

Directions
1. Fill a large sink with cold water.
2. Place the greens for about 20 minutes.
3. Carefully, remove the greens from the sink and rinse under running cold water.
4. Tear the greens into pieces, discarding the thick veins and stems.
5. In a large pan, heat the bacon grease on medium-high heat and cook the greens for
about 2 minutes, tossing continuously.
6. Stir in the broth, salt, pepper and sugar and simmer, covered for about 3-6 hours.

NC State Collard Greens 45

46
47
SWEET
Onions and Okra
Prep Time: 5 mins
Total Time: 25 mins

Servings per Recipe: 6

Calories 39.9
Fat 0.2g
Cholesterol 0.0mg
Sodium 8.0mg
Carbohydrates 9.0g
Protein 1.8g

Ingredients
1 1/2 C. sweet onions, chopped
2 1/2 C. okra, sliced
3 medium tomatoes, chopped
salt & freshly ground black pepper
hot sauce

Directions
1. In a Dutch oven, add all the ingredients except the salt and pepper on medium heat and
cook till desired doneness of the onion and okra.
2. Stir in the salt and pepper and serve.

48 Sweet Onions and Okra

Loco Moco Prep Time: 10 mins

(Rice and Beef) Total Time: 30 mins

Servings per Recipe: 4

Calories 451 kcal
Fat 22.8 g
Carbohydrates 29.6g
Protein 28.8 g
Cholesterol 252 mg
Sodium 341 mg

Ingredients
1 (8.8 oz.) pouch instant Jasmine rice 1 tbsp olive oil
1 (.87 oz.) package less sodium brown 1 large onion, sliced
gravy mix 4 eggs
1 lb extra lean ground beef

Directions
1. Cook your rice in line with the directions on its box. Usually this will require boiling some
water and letting the sit in it.
2. Once the rice is done prepare your gravy in the same manner, following the directions.
3. Now being to stir fry your onions for 9 mins in oil.
4. Remove the onions from the pan and begin to fry your patties for 5 mins each side.
5. Remove the burgers then crack your egg in the pan.
6. Fry each egg for 2 mins then flip it and fry the opposite side for 1 mins.
7. Try to avoid breaking the yolk.
8. Cook all your eggs in this manner.
9. Once the eggs are cooked layer an equal amount the following ingredients between your
serving plates: cooked jasmine rice, fried onions, 1 burger, a liberal amount of gravy, and 1
fried egg.
10. Enjoy.

Loco Moco (Rice and Beef) 49

RED
Rice and Beans
Prep Time: 1 mins
Total Time: 51 mins

Servings per Recipe: 6

Calories 384.6
Fat 2.5g
Cholesterol 0.0mg
Sodium 514.9mg
Carbohydrates 77.6g
Protein 13.6g

Ingredients
1 large onion, chopped
2 garlic cloves 1 tsp dried thyme
30 oz. canned red kidney beans, rinsed and 1 tsp hot pepper sauce
drained 2 C. brown rice
8 oz. low-sodium tomato sauce 1/3 C. fresh chives
2 green bell peppers, diced
1 tsp dried oregano

Directions
1. Prepare the rice by following the instructions on the package.
2. Place a large pan over medium heat. Heat in it the splash of oil. Cook in it the garlic with
onion for 6 min.
3. Add to it the beans, tomato sauce, bell peppers, oregano, thyme, and hot pepper sauce.
4. Cook them until they start boiling. Lower the heat and put on the lid. Cook the stew for 16
min. serve it warm with the brown rice.
5. Enjoy.

50 Red Rice and Beans

Upstate Medical Prep Time: 15 mins

Deli Style Reuben Total Time: 15 mins

Servings per Recipe: 4

Calories 984.5
Cholesterol 215.2mg
Sodium 4710.5mg
Carbohydrates 56.2g
Protein 50.5g

Ingredients
1/2 C. mayonnaise 4 slices Swiss cheese
4 tbsps ketchup 1 (8 oz.) cans sauerkraut, rinsed, and well
2 tbsps sweet relish drained
1 tbsp prepared horseradish 2 tbsps butter
2 tsps prepared mustard
8 slices rye bread
1 1/2 lbs thinly sliced deli corned beef

Directions
1. Get a bowl combine: mayo, ketchup, relish, and horseradish.
2. Coat four pieces of bread with mustard then layer the following on each: sauerkraut, beef,
cheese, mayo mix.
3. Top the layer with another piece of bread to form a sandwich.
4. Add the butter to a frying pan and once it is melted toast the Reuben for a few mins each
side until the cheese is melted and the bread is slightly crunchy.
5. Enjoy.

Upstate Medical Deli Style Reuben 51

SUNNY
Hot Spaghetti
Prep Time: 12 mins
Total Time: 16 mins

Servings per Recipe: 2

Calories 627.9
Fat 30.4 g
Cholesterol 0 mg
Sodium 3728.5 mg
Carbohydrates 77.1 g
Protein 14.2 g

Ingredients
Ingredients
2 1⁄2 C. cooked spaghetti 1 tsp oregano
1⁄4 C. olive oil 1 tsp garlic granules or 2 tbsps fresh garlic,
8 pepperoncini peppers, finely minced minced fine
1⁄2 C. spaghetti sauce

Directions
1. Place a large pan on medium heat. Heat the oil in it. Add the herbs with peppers and cook
them for 4 min.
2. Stir in the sauce with cooked spaghetti then cook it for 3 min.
3. Serve your spaghetti warm right away.
4. Enjoy.

52 Sunny Hot Spaghetti

Puttanesca Prep Time: 25 mins

(Southern Italian Total Time: 40 mins

Style)
Servings per Recipe: 4
Calories 490 kcal
Fat 34 g
Carbohydrates 38.7g
Protein 9.3 g
Cholesterol 44 mg
Sodium 728 mg

Ingredients
8 oz. pasta 2 tbsps tomato paste
1/2 C. olive oil 3 tbsps capers
3 cloves garlic, minced 20 Greek olives, pitted and coarsely diced
2 C. diced tomatoes, pushed through a 1/2 tsp crushed red pepper flakes
sieve
4 anchovy filets, rinsed and diced

Directions
1. Boil your pasta in water and salt for 9 mins then remove all the liquids.
2. Now being to stir fry your garlic in oil until it is browned all over.
3. Then add the tomatoes and cook the mix for 7 mins before adding in: the pepper flakes,
anchovies, olives, tomato paste, and capers.
4. Let the mix cook for 12 mins and stir everything at least 2 times.
5. Now add in the pasta and stir everything to evenly coat the noodles.
6. Enjoy.

Puttanesca (Southern Italian Style) 53

CLASSICAL
Penne Pasta
Prep Time: 10 mins
Total Time: 35 mins

Servings per Recipe: 8

Calories 385 kcal
Fat 8.5 g
Carbohydrates 48.5g
Protein 24.5 g
Cholesterol 95 mg
Sodium 399 mg

Ingredients
1 (16 oz.) package penne pasta
2 tbsps olive oil 2 (14.5 oz.) cans diced tomatoes
1/4 C. diced red onion 1 lb shrimp, peeled and deveined
1 tbsp diced garlic 1 C. grated Parmesan cheese
1/4 C. white wine

Directions
1. Boil your pasta in water and salt for 9 mins then remove the liquids.
2. Now begin to stir fry your garlic and onions in oil until the onions are soft.
3. Then add in the tomatoes and wine.
4. Simmer the mix for 12 mins while stirring. Then add in the shrimp and cook everything
for 6 mins.
5. Now add the pasta and stir everything to evenly coat the noodles.
6. Enjoy.

54 Classical Penne Pasta

Parmesan Prep Time: 15 mins

Orzo Total Time: 40 mins

Servings per Recipe: 6

Calories 327 kcal
Fat 18.6 g
Carbohydrates 28.1g
Protein 8.6 g
Cholesterol 48 mg
Sodium 306 mg

Ingredients
1/2 C. butter, divided garlic powder to taste
8 pearl onions salt and pepper to taste
1 C. uncooked orzo pasta 1/2 C. grated Parmesan cheese
1/2 C. sliced fresh mushrooms 1/4 C. fresh parsley
1 C. water
1/2 C. white wine

Directions
1. Stir fry your onions in half of the butter until it is browned then add in the rest of the
butter, mushrooms, and the orzo.
2. Continue frying everything for 7 mins.
3. Now combine in the wine and the water and get everything boiling.
4. Once the mix is boiling, set the heat to low, and cook everything for 9 mins after adding
in the pepper, salt and garlic powder.
5. Once the orzo is done top it with parsley and parmesan.
6. Enjoy.

Parmesan Orzo 55
PASTA
Rustica
Prep Time: 10 mins
Total Time: 35 mins

Servings per Recipe: 4

Calories 717 kcal
Carbohydrates 92.8 g
Cholesterol 31 mg
Fat 32.9 g
Fiber 7.5 g
Protein 18.1 g
Sodium 491 mg
Ingredients
1 lb farfalle (bow tie) pasta
1/3 C. olive oil 1 (8 oz) package mushrooms, sliced
1 clove garlic, chopped 1 tbsp dried oregano
1/4 C. butter 1 tbsp paprika
2 small zucchini, quartered and sliced salt and pepper to taste
1 onion, chopped
1 tomato, chopped

Directions
1. Boil your pasta for 10 mins in water and salt. Remove excess liquid and set aside.
2. Fry your salt, pepper, garlic, paprika, zucchini, oregano, mushrooms, onion, and tomato, for
17 mins in olive oil.
3. Mix the veggies and pasta.
4. Enjoy.

56 Pasta Rustica
Chicken Parm Prep Time: 30 mins

(Italian Parmigiana) Total Time: 1 hr 30 mins

Servings per Recipe: 2

Calories 528 kcal
Fat 18.3 g
Carbohydrates 44.9g
Protein 43.5 g
Cholesterol 184 mg
Sodium 1309 mg

Ingredients
1 egg, beaten 2 oz. shredded mozzarella cheese
2 oz. dry bread crumbs 1/4 C. grated Parmesan cheese
2 skinless, boneless chicken breast halves
3/4 (16 oz.) jar spaghetti sauce

Directions
1. Coat a cookie sheet with oil then set your oven to 350 degrees before doing anything else.
2. Get a bowl and add in your eggs.
3. Get a 2nd bowl and add in your bread crumbs.
4. Coat your chicken first with the eggs then with the bread crumbs.
5. Lay your pieces of chicken on the cookie sheet and cook them in the oven for 45 mins,
until they are fully done.
6. Now add half of your pasta sauce to a casserole dish and lay in your chicken on top of
the sauce.
7. Place the rest of the sauce on top of the chicken pieces. Then add a topping of parmesan
and mozzarella over everything.
8. Cook the parmigiana in the oven for 25 mins.
9. Enjoy.

Chicken Parm (Italian Parmigiana) 57

58
59
TISCH
Tortellini
Prep Time: 20 mins
Total Time: 40 mins

Servings per Recipe: 6

Calories 400 kcal
Fat 19.7 g
Carbohydrates 43.9g
Protein 14.8 g
Cholesterol 79 mg
Sodium 885 mg

Ingredients
1 (16 oz.) package cheese tortellini
1 (14.5 oz.) can diced tomatoes with garlic 2 tbsps all-purpose flour
and onion 3/4 C. milk
1 C. diced fresh spinach 3/4 C. heavy cream
1/2 tsp salt 1/4 C. grated Parmesan cheese
1/4 tsp pepper
1 1/2 tsps dried basil
1 tsp minced garlic

Directions
1. Boil your pasta in water and salt for 9 mins then remove the liquids.
2. At the same time heat and stir the following in a large pot: garlic, tomatoes, basil, spinach,
pepper and salt.
3. Once the mix begins to simmer add in a mix of cream, milk, and flour.
4. Stir the mix until everything is smooth then add the parmesan and set the heat to low.
5. Let the mix gently boil for 4 mins then add in your pasta to the sauce after it has cooked.
6. Stir everything.
7. Enjoy.

60 Tisch Tortellini
Prepared Prep Time: 10 mins

Pesto Sauce Total Time: 10 mins

Servings per Recipe: 2

Calories 455 kcal
Fat 47.3 g
Carbohydrates 6.9g
Protein 6.1 g
Cholesterol 0 mg
Sodium 3 mg

Ingredients
2 C. basil leaves
1/2 C. walnuts, optional
1/4 C. olive oil
2 cloves garlic
1 tbsp lemon juice

Directions
1. In a food processor, add all the ingredients and pulse till a smooth paste forms.

Prepared Pesto Sauce 61

AMERICAN
Pesto Sauce
Prep Time: 15 mins
Total Time: 15 mins

Servings per Recipe: 6

Calories 389 kcal
Fat 35.8 g
Carbohydrates 5.4g
Protein 14.1 g
Cholesterol 14 mg
Sodium 343 mg

Ingredients
4 C. packed fresh basil leaves
1/4 C. Italian parsley 1 tbsp fresh lemon juice
2 cloves garlic, peeled and lightly crushed 1/2 C. extra-virgin olive oil, or more as
1 C. pine nuts needed
1 1/2 C. shredded Parmigiano-Reggiano salt and ground black pepper to taste
cheese

Directions
1. In a food processor, add the parsley, basil, and garlic and pulse till chopped finely.
2. Add the pine nuts and pulse till copped very finely as well.
3. Add the cheese and pulse till combined.
4. While the motor is running, slowly mix in the lemon juice.
5. Then add the oil and pulse till well combined and smooth.
6. Season with salt and black pepper and serve.

62 American Pesto
Pasta Pesto Prep Time: 10 mins

for the Weekend Total Time: 10 mins

Servings per Recipe: 16

Calories 113 kcal
Fat 11.1 g
Carbohydrates 1.2g
Protein 2.5 g
Cholesterol 4 mg
Sodium 82 mg

Ingredients
4 C. fresh baby spinach 1/2 C. extra virgin olive oil
1/2 C. pecans 1 pinch salt and freshly ground black pepper
2 cloves garlic to taste
1 C. Parmesan cheese
1 tbsp lemon juice

Directions
1. In a large food processor, add all the ingredients except the oil and pulse till combined.
2. While the motor is running slowly, add the oil and pulse till well combined and smooth.

Pasta Pesto for the Weekend 63

ASIAN
Peanut Pesto
Prep Time: 10 mins
Total Time: 10 mins

Servings per Recipe: 6

Calories 84 kcal
Fat 7.4 g
Carbohydrates 3.4g
Protein 1.9 g
Cholesterol 0 mg
Sodium 197 mg

Ingredients
1 bunch cilantro
1/4 C. peanut butter 1 1/2 tbsps fish sauce
3 cloves garlic, diced 1 tbsp brown sugar
3 tbsps extra-virgin olive oil 1/2 tsp cayenne pepper
2 tbsps diced fresh ginger

Directions
1. In a blender or food processor, add all the ingredients and pulse till smooth.

64 Asian Peanut Pesto

Pesto Prep Time: 10 mins

Spirals Total Time: 20 mins

Servings per Recipe: 2

Calories 319 kcal
Fat 21.3 g
Carbohydrates 23.1g
Protein 12.1 g
Cholesterol 16 mg
Sodium 511 mg

Ingredients
1 tbsp olive oil 3 tbsps pesto, or to taste
4 small zucchini, cut into noodle-shape salt and ground black pepper to taste
strands 2 tbsps shredded white Cheddar cheese, or to
1/2 C. drained and rinsed canned taste
garbanzo beans (chickpeas)

Directions
1. In a skillet, heat oil on medium heat.
2. Stir in the zucchini and cook for about 5-10 minutes or till all the liquid is absorbed.
3. Stir in the pesto and chickpeas and immediately reduce the heat to medium-low and
cook for about 5 minutes or till the chickpeas and zucchini noodles are coated completely.
4. Stir in the salt and black pepper and immediately place the zucchini mixture onto serving
plates.
5. Garnish the dish with the cheese and serve immediately.

Pesto Spirals 65
SPICY
Pesto Sauce
Prep Time: 10 mins
Total Time: 10 mins

Servings per Recipe: 14

Calories 126 kcal
Fat 13 g
Carbohydrates 0.8g
Protein 2.2 g
Cholesterol 4 mg
Sodium 66 mg

Ingredients
1/4 C. walnuts
2 cloves garlic 1 jalapeno pepper, stem removed
2 C. packed fresh basil leaves 2/3 C. olive oil
3/4 C. shredded Parmagiano-Reggiano salt and ground black pepper to taste
cheese

Directions
1. In a food processor, add the garlic and walnuts and pulse till chopped finely.
2. Add the jalapeno, basil and cheese and pulse till well combined.
3. While the motor is running slowly, add the oil and pulse till well combined and smooth.
4. Season with salt and black pepper and serve.

66 Spicy Pesto
Mom's Prep Time: 30 mins

Lasagna I Total Time: 2 hrs 20 mins

Servings per Recipe: 10

Calories 521 kcal
Carbohydrates 50.3 g
Cholesterol 110 mg
Fat 20.6 g
Fiber 4.4 g
Protein 33.1 g
Sodium 861 mg
Ingredients
1 (16 oz) package lasagna noodles 1 (8 oz) container ricotta cheese
1 lb lean ground beef 2 eggs
1 1/2 (26 oz) jars spaghetti sauce 2 C. shredded mozzarella cheese
2 C. shredded mozzarella cheese
1/2 C. grated Parmesan cheese

Directions
1. Boil lasagna in salted water for 7 min until al dente. Remove all water.
2. Fry your beef until brown, remove oil excess, mix in tomato sauce, simmer for 5 mins.
Turn off heat.
3. Get a bowl, mix: beaten eggs, 2 C. mozzarella, ricotta, and parmesan.
4. Place half of your beef into the slow cooker first, then some lasagna noodles. Then 1/4 of
the cheese mix, then 1/4 more sauce. Continue adding layers until nothing is left. Topmost
layer should be 2 C. of mozzarella.
5. Set slow cooker to high for 3 hours. Then set heat to low for 8 hours.
6. Enjoy.

Mom's Lasagna I 67
PRETTY EASY
Lasagna II
Prep Time: 15 mins
Total Time: 40 mins

Servings per Recipe: 8

Calories 386 kcal
Carbohydrates 29.6 g
Cholesterol 46 mg
Fat 19.3 g
Fiber 3.2 g
Protein 22.1 g
Sodium 1135 mg
Ingredients
2 C. uncooked penne pasta
1 lb ground Italian sausage, or ground beef
1 (26 oz) jar spaghetti sauce
1 C. cottage cheese
2 C. shredded mozzarella cheese, divided

Directions
1. Set your oven to 350 degrees before doing anything else.
2. Boil your pasta for 8 mins in water and salt. While stir frying your Italian sausage for 10
mins. Then remove oil excesses. Combine pasta, and tomato sauce, with your sausage. And
simmer the mix for 3 mins.
3. Now coat a baking dish with nonstick spray. And layer 1/2 of the sauce and pasta at the
bottom. Add a layer of cottage cheese, 1/2 mozzarella, add the rest of the pasta. Finally add
the rest of the mozzarella.
4. Bake for 30 mins covered with foil. 5 mins without a covering.
5. Enjoy.

68 Pretty Easy Lasagna II

Peanut Butter Prep Time: 10 mins

and Apple Total Time: 10 mins

Sandwiches
Servings per Recipe: 3
Calories 250 kcal
Fat 15.8 g
Carbohydrates 21.4g
Protein 8.5 g
Cholesterol 0 mg
Sodium 104 mg

Ingredients
1/4 C. peanut butter, or to taste
1 Gala apple, cored and sliced horizontally
into discs, or banana discs
1/2 C. granola

Directions
1. Apply a coating of peanut butter to each piece of apple. Then top everything with some
granola.
2. Lay two pieces of apples together, joining them at the granola and peanut butter.
3. Repeat with the remaining apple pieces to form apple sandwiches.
4. Enjoy.

Peanut Butter and Apple Sandwiches 69

70
71
ALTERNATIVE
Peanut Butter
Prep Time: 4 mins
Total Time: 5 mins

Sandwiches Servings per Recipe: 1

Calories 373 kcal
Fat 18.1 g
Carbohydrates 43.5g
Protein 12.1 g
Cholesterol 0 mg
Sodium 502 mg

Ingredients
2 tbsps peanut butter
2 slices bread
2 1/2 tbsps marshmallow cream

Directions
1. Lay two pieces of bread flat on a working surface.
2. Coat one piece of bread with peanut butter, and another piece with marshmallow cream.
3. Now microwave the pieces of bread for 30 secs with the highest power setting.
4. Form the pieces into a sandwich and enjoy with milk.

72 Alternative Peanut Butter Sandwiches

Chicken Curry Prep Time: 15 mins

for College Total Time: 55 mins

Servings per Recipe: 4

Calories 339 kcal
Fat 22.9 g
Carbohydrates 9.3g
Protein 25.5 g
Cholesterol 74 mg
Sodium 95 mg

Ingredients
2 tbsp butter cut into cubes
2 tbsp vegetable oil 1/4 C. coconut milk
2 sweet onions, thinly sliced 1/4 C. chopped peanuts
2 tbsp curry powder, divided
4 skinless, boneless chicken breast halves,

Directions
1. In a large skillet, heat the oil and butter on medium heat and sauté the onions and 1 tbsp
of the curry powder for about 5 minutes.
2. With a slotted spoon, transfer the onions into a bowl, leaving the juice in the skillet.
3. In the same skillet, add the chicken cubes and remaining 1 tbsp of the curry powder and
cook for about 15 minutes, stirring occasionally.
4. Add the cooked onions and coconut milk and simmer for about 15 minutes.
5. Serve with a sprinkling of the chopped peanuts.

Chicken Curry for College 73

CORN AND CASHEW
Hummus
Prep Time: 5 mins
Total Time: 5 mins

Servings per Recipe: 3

Calories 270 kcal
Carbohydrates 28.6 g
Cholesterol 0 mg
Fat 16.5 g
Fiber 3g
Protein 7.8 g
Sodium 367 mg
Ingredients
2 cups corn kernels, thawed if frozen
1 cup cashews
1 tsp. lemon juice, or more to taste
1/4 tsp. salt
1/4 tsp. onion powder
1/4 tsp. garlic powder

Directions
1. Place everything mentioned in a blender and blend it for about one minute.
2. Serve with rice.

74 Corn and Cashew Hummus

Mediterranean Prep Time: 15 mins

Red Hummus Total Time: 1 hr 15 mins

Servings per Recipe: 8

Calories 64 kcal
Fat 2.2 g
Carbohydrates 9.6g
Protein 2.5 g
Cholesterol 0 mg
Sodium 370 mg

Ingredients
1 (15 oz.) can garbanzo beans, drained 1/2 tsp ground cumin
1 (4 oz.) jar roasted red peppers 1/2 tsp cayenne pepper
3 tbsps lemon juice 1/4 tsp salt
1 1/2 tbsps tahini 1 tbsp chopped fresh parsley
1 clove garlic, minced

Directions
1. Blend the following until smooth: salt, chickpeas, cayenne, red peppers, cumin, lemon juice,
garlic, and tahini.
2. Add everything to a bowl and place a covering of plastic over it.
3. Now place it all in the fridge for 60 mins.
4. Before serving the mix top the hummus with parsley.
5. Enjoy.

Mediterranean Red Hummus 75

BLACK BEAN
Hummus
Prep Time: 5 mins
Total Time: 5 mins

Servings per Recipe: 8

Calories 81 kcal
Fat 3.1 g
Carbohydrates 10.3g
Protein 3.9 g
Cholesterol 0 mg
Sodium 427 mg

Ingredients
1 clove garlic
1 (15 oz.) can black beans; drain and 1/2 tsp salt
reserve liquid 1/4 tsp cayenne pepper
2 tbsps lemon juice 1/4 tsp paprika
1 1/2 tbsps tahini 10 Greek olives
3/4 tsp ground cumin

Directions
1. Blend your garlic in a blender with a few pulses to mince it then add in: half of your
cayenne, black beans, salt, 2 tbsps of black bean juice, half tsp cumin, tahini, and lemon
juice.
2. Blend this mix until it has the consistency of hummus.
3. Add everything to a bowl and top it all with olives and paprika.
4. Enjoy.

76 Black Bean Hummus

Banana Prep Time: 10 mins

Waffle Mornings Total Time: 40 mins

Servings per Recipe: 4

Calories 241 kcal
Carbohydrates 47.3 g
Cholesterol 50 mg
Fat 2.5 g
Fiber 2.6 g
Protein 8.3 g
Sodium 606 mg
Ingredients
1 1/4 cups all-purpose flour 1 cup 2% milk
3 tsps. baking powder 1 egg
1/2 tsp. salt 2 ripe bananas, sliced
1 pinch ground nutmeg

Directions
1. Combine nutmeg, baking powder, flour and salt and add milk and eggs.
2. Pour two tbsps. of batter over preheated waffle iron after spraying the iron with non-stick
cooking spray.
3. Now place two slices of banana on the mixture pour another two tsps. of batter over
these slices of banana.
4. Cook for about three minutes or until golden brown.
5. Serve.

Banana Waffle Mornings 77

TOFU
Mushroom Soup
Prep Time: 10 mins
Total Time: 20 mins

Servings per Recipe: 2

Calories 100 kcal
Carbohydrates 4.8 g
Cholesterol 3 mg
Fat 3.9 g
Fiber 1g
Protein 11 g
Sodium 1326 mg
Ingredients
3 cups prepared dashi stock, or vegetable
stock
1/4 cup sliced shiitake mushrooms
1 tbsp miso paste
1 tbsp soy sauce
1/8 cup cubed soft tofu
1 green onion, diced

Directions
1. Get a saucepan. Add your stock, get it boiling. Once boiling add mushrooms and cook for 4
mins.
2. Get a bowl. Combine soy sauce and miso paste evenly. Mix this with your stock.
3. For 6 mins let broth cook. Add some diced green onion.
4. Enjoy.

78 Tofu Mushroom Soup

Ramen Prep Time: 5 mins

Frittatas Total Time: 20 mins

Servings per Recipe: 4

Calories 339 kcal
Carbohydrates 28.8 g
Cholesterol 302 mg
Fat 15.7 g
Fiber 1.2 g
Protein 20.3 g
Sodium 681 mg
Ingredients
2 (3 ounce) packages chicken flavored
ramen noodles
6 eggs
2 tsps butter
1/2 cup shredded Cheddar cheese

Directions
1. Cook ramen noodles in boiling water for about 2 minutes and drain it with the help of
colander.
2. Pour the mixture of eggs and content of seasoning packets over noodles before cooking
this in hot butter for about seven minutes.
3. Turn it over after cutting it into four slices and brown both sides.
4. Put some cheese over the top before serving.

Ramen Frittatas 79
CAESAR
Parmesan Pasta
Prep Time: 15 mins
Total Time: 30 mins

Salad Servings per Recipe: 12

Calories 291 kcal
Carbohydrates 32.6 g
Cholesterol 6 mg
Fat 14.6 g
Fiber 1.8 g
Protein 8.5 g
Sodium 728 mg
Ingredients
1 (16 ounce) package rotini pasta
1 cup Italian-style salad dressing
1 cup creamy Caesar salad dressing
1 cup grated Parmesan cheese
1 red bell pepper, diced
1 green bell pepper, chopped
1 red onion, diced

Directions
1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it.
2. Mix pasta, red bell pepper, Italian salad dressing, Caesar dressing, Parmesan cheese, green
bell pepper and red onion very thoroughly before refrigerating for a few hours.
3. Serve.

80 Caesar Parmesan Pasta Salad

Delta Gamma Prep Time: 15 mins

Pasta Salad Total Time: 30 mins

Servings per Recipe: 12

Calories 289 kcal
Carbohydrates 34.6 g
Cholesterol 8 mg
Fat 13.9 g
Fiber 4.2 g
Protein 10 g
Sodium 764 mg
Ingredients
1 (16 ounce) package uncooked rotini 1 bunch green onions, chopped
pasta 4 ounces grated Parmesan cheese
1 (16 ounce) bottle Italian salad dressing 1 tbsp Italian seasoning
2 cucumbers, chopped
6 tomatoes, chopped

Directions
1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it.
2. Coat a mixture of pasta, green onions, cucumbers and tomatoes with a mixture of
parmesan cheese and Italian seasoning very thoroughly before refrigerating it covered for
a few hours.
3. Serve.

Delta Gamma Pasta Salad 81

82
83
VEGETABLE
Pasta Salad
Prep Time: 10 mins
Total Time: 25 mins

Servings per Recipe: 8

Calories 291 kcal
Carbohydrates 32.6 g
Cholesterol 6 mg
Fat 14.6 g
Fiber 1.8 g
Protein 8.5 g
Sodium 728 mg
Ingredients
10 ounces fusilli pasta
1 onion, chopped
1 green bell pepper, chopped
2 tomatoes, chopped
1 cup chopped mushrooms
3/4 cup fat free Italian-style dressing

Directions
1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it.
2. Mix pasta, mushrooms, onions, tomatoes and bell pepper very thoroughly before
refrigerating for at least one hour.
3. Serve.

84 Vegetable Pasta Salad

Chicken Prep Time: 15 mins

Burgers Total Time: 25 mins

Servings per Recipe: 6

Calories 368 kcal
Carbohydrates 67.8 g
Cholesterol 27 mg
Fat 8.1 g
Fiber 7.7 g
Protein 11 g
Sodium 705 mg
Ingredients
1 egg 1 tsp salt
1 onion, finely chopped 1/2 cup quick-cooking oats
1 lb ground chicken 4 slices whole-grain bread, torn into chunks
1 tsp ground cumin 2 tbsps canola oil
1 tsp celery seed

Directions
1. Put some bread in a blender and blend until you have some really nice bread crumbs.
2. Mix cumin, salt, celery seed, oats, mustard and bread crumbs together in a small bowl and
also egg, chicken, and onion in a separate bowl.
3. Mix both these mixtures together and then shape this mixture into 6 patties.
4. Now put some oil in a large skillet and cook patties until they are brown on each side and
tender.

Chicken Burgers 85
SPAM
Burgers
Prep Time: 10 mins
Total Time: 20 mins

Servings per Recipe: 4

Calories 268 kcal
Carbohydrates 12.9 g
Cholesterol 92 mg
Fat 10.9 g
Fiber 1.8 g
Protein 27.8 g
Sodium 484 mg
Ingredients
1 (12 ounce) container fully cooked
luncheon meat (e.g. Turkey Spam) 3 tbsps mayonnaise
4 hard-cooked eggs 6 slices bacon, cut in half
4 ounces Cheddar cheese, cubed 6 hamburger buns, split
1 medium onion, chopped

Directions
1. Heat up your broiler before continuing.
2. Now add cheese, onion and spam in the blender, and blend.
3. After blending mix some mayonnaise in.
4. Now spread the mixture equally in the buns and also add two bacon pieces on top of
each layer of meat.
5. Now put buns and meat spread into the preheated oven for about 7 minutes and serve.

86 Spam Burgers
Maxwell School Prep Time: 15 mins

Mushroom Burgers Total Time: 35 mins

Servings per Recipe: 4

Calories 203 kcal
Fat 14.6 g
Carbohydrates 9.8g
Protein 10.3 g
Cholesterol 20 mg
Sodium 259 mg

Ingredients
4 Portobello mushroom caps 1 tbsp minced garlic
1/4 C. balsamic vinegar Salt and pepper to taste
2 tbsps olive oil 4 (1 ounce) slices provolone cheese
1 tsp dried basil
1 tsp dried oregano

Directions
1. Before you do anything heat the grill and grease it.
2. Get a mixing bowl: Add the vinegar, oil, basil, oregano, garlic, salt, and pepper. Mix them
well to make the marinade.
3. Stir the mushroom into the marinade. Place it aside for 18 min. Drain the mushroom and
place the marinade aside.
4. Cook the mushroom caps on the grill for 7 min on each side while basting them with the
marinade every 2 min. Place the cheese slices on the mushroom while it is hot to melt.
5. Assemble your burgers with your favorite toppings.
6. Enjoy.

Maxwell School Mushroom Burgers 87

BLACK BEAN
Burgers
Prep Time: 15 mins
Total Time: 35 mins

Servings per Recipe: 4

Calories 198 kcal
Fat 3g
Carbohydrates 33.1g
Protein 11.2 g
Cholesterol 46 mg
Sodium 607 mg

Ingredients
1 (16 ounce) can black beans, drained and
rinsed 1 tbsp chili powder
1/2 green bell pepper, cut into 2 inch 1 tbsp cumin
pieces 1 tsp Thai chili sauce or hot sauce
1/2 onion, cut into wedges 1/2 C. bread crumbs
3 cloves garlic, peeled
1 egg

Directions
1. Before you do anything heat the grill and grease it.
2. Get a mixing bowl: Add the black bean then press it with a potato masher or fork until it
becomes well mashed.
3. Get a food processor: Add the bell pepper, onion, and garlic. Mix them well. Add the black
beans and blend them smooth.
4. Get a small bowl: Add the egg, chili powder, cumin, and chili sauce. Whisk them well to
make the sauce. Add the black bean mix with bread crumbs. Mix them well.
5. Shape the mix into 4 burger cakes. Cook them on the grill for 9 min on each side.
Assemble your burgers with your favorite toppings. Serve them right away.
6. Enjoy.

88 Black Bean Burgers

Texas Prep Time: 15 mins

A&M Enchiladas Total Time: 45 mins

Servings per Recipe: 5

Calories 933 kcal
Fat 59 g
Carbohydrates 69.1g
Protein 35.1 g
Cholesterol 108 mg
Sodium 1776 mg

Ingredients
2 (11.25 oz.) cans chili without beans 15 corn tortillas
1 C. enchilada sauce 1 lb. shredded Cheddar cheese
1/2 C. vegetable oil 1 onion, chopped
1 tbsp chili powder

Directions
1. Set your oven to 350 degrees F before doing anything else.
2. In a small pan, mix the chili and enchilada sauce on medium-low heat and heat, stirring
occasionally.
3. In a small skillet, heat the vegetable oil and chili powder on medium heat and cook the
tortillas, one at a time till they start to puff.
4. Transfer the tortillas on a plate and immediately sprinkle with 1/4 C. of the Cheddar
cheese and 1 tbsp of the chopped onion in the center of each tortilla.
5. Roll the tortillas tightly around the mixture and place, seam-side down, into the bottom of
a 13x9-inch baking dish.
6. Sprinkle about 2/3 of the remaining Cheddar cheese over the rolled enchiladas.
7. Place the warm chili mixture over the enchiladas evenly, followed by the remaining
Cheddar cheese.
8. Cook in the oven for about 20-25 minutes.

Texas A&M Enchiladas 89

TEX MEX
Brunch
Prep Time: 10 mins
Total Time: 20 mins

Servings per Recipe: 6

Calories 283 kcal
Fat 12.2 g
Carbohydrates 30.8g
Protein 12.1 g
Cholesterol 196 mg
Sodium 661 mg

Ingredients
1 tbsp butter
1 (4 oz.) can chopped green chilis 1/4 C. shredded sharp Cheddar cheese
1/2 tomato, chopped 6 (8 inch) flour tortillas
6 large eggs 6 tbsp taco sauce
1/4 C. crushed tortilla chips

Directions
1. In a large skillet, melt the butter on medium heat and cook the green chilis and tomato for
about 5 minutes.
2. Carefully, crack the eggs into the skillet and stir till the yolks break.
3. Cook, stirring for about 2-3 minutes.
4. Sprinkle the tortilla chips on top and mix with the eggs.
5. Move egg mixture to the side of the skillet and remove from the heat.
6. Immediately, sprinkle the Cheddar cheese over the egg mixture and keep aside, covered for
about 5 minutes.
7. In a microwave-safe plate, place the flour tortillas and microwave for about 30 seconds.
8. Divide the egg mixture onto each tortilla and serve with a topping of the taco sauce.

90 Tex Mex Brunch

Handmade Prep Time: 5 mins

Oatmeal Total Time: 10 mins

Servings per Recipe: 3

Calories 357 kcal
Fat 13.9 g
Carbohydrates 48.8g
Protein 10.5 g
Cholesterol 94 mg
Sodium 145 mg

Ingredients
1 egg, beaten
1 3/4 C. milk
1/2 C. packed brown sugar
1 C. rolled oats
2 tbsps butter

Directions
1. Get a big pot and pour in your milk then add: brown sugar and beaten eggs.
2. Get everything boiling and continually stir the mix for about 4 mins.
3. Shut off the heat and then add your butter.
4. Let the butter melt.
5. Enjoy warm.

Handmade Oatmeal 91
OATMEAL
Casserole
Prep Time: 10 mins
Total Time: 50 mins

Servings per Recipe: 8

Calories 393 kcal
Fat 15.3 g
Carbohydrates 59.2g
Protein 6.8 g
Cholesterol 79 mg
Sodium 502 mg

Ingredients
3 C. rolled oats
1 C. brown sugar 2 eggs
2 tsps ground cinnamon 1/2 C. melted butter
2 tsps baking powder 2 tsps vanilla extract
1 tsp salt 3/4 C. dried cranberries
1 C. milk

Directions
1. Set your oven to 350 degrees before doing anything else.
2. Get a bowl, and mix: salt, melted butter, oats, cranberries, milk, baking powder, beaten eggs,
cinnamon, vanilla extract, and brown sugar.
3. Pour the mixture into a casserole dish coated with non-stick spray and cook in the oven
for 45 mins.
4. Enjoy warm.

92 Oatmeal Casserole
The Quickest Prep Time: 2 mins

Mac 'n' Cheese Total Time: 15 mins

Servings per Recipe: 4

Calories 284 kcal
Carbohydrates 25.9 g
Cholesterol 36 mg
Fat 14.9 g
Fiber 1.5 g
Protein 10.8 g
Sodium 829 mg
Ingredients
1 cup macaroni 1 pinch dried oregano
1/2 cup process cheese sauce 4 buttery round crackers, crushed
2 frankfurters, sliced
1 tsp grated Parmesan cheese

Directions
1. Set your oven at 350 degrees F.
2. Cook pasta in salty boiling water for about 10 minutes until tender before draining it.
3. Heat up cheese sauce in microwave for about 1 minute before baking the mixture of
cooked pasta, oregano, cheese sauce, parmesan and sliced frankfurters for about 10
minutes.
4. Serve.

The Quickest Mac 'n' Cheese 93

94
95
MAC AND CHEESE
Soup
Prep Time: 10 mins
Total Time: 50 mins

Servings per Recipe: 4

Calories 961 kcal
Carbohydrates 90.3 g
Cholesterol 62 mg
Fat 53 g
Fiber 2.6 g
Protein 26.6 g
Sodium 1347 mg
Ingredients
3 cups elbow macaroni
1 (10.75 ounce) can cream of mushroom 1/2 tsp prepared mustard
soup 1 pinch ground black pepper
2 cups shredded Cheddar cheese, divided 1 cup French-fried onions
1/2 cup milk

Directions
1. Set your oven at 400 degrees F and also put some oil on the baking dish.
2. Cook elbow macaroni in boiling salty water for about 8 minutes before draining it with
the help of a colander.
3. Coat macaroni with the mixture of mushroom soup, pepper, cheddar cheese, mustard and
milk very thoroughly before pouring it into the baking dish.
4. Bake this in the preheated oven for about 25 minutes before adding remaining cheddar
cheese and fried onion, and baking all this for another five minutes.

96 Mac and Cheese Soup

Syracuse Prep Time: 15 mins

Creamy Chicken Total Time: 2 hrs 35 mins

Servings per Recipe: 4

Calories 161 kcal
Fat 2.6 g
Carbohydrates 5.3g
Protein 27.4 g
Cholesterol 72 mg
Sodium 2121 mg

Ingredients
10 tbsps fat-free mayonnaise 1 C. distilled white vinegar
1 tbsp salt 4 skinless, boneless chicken breast halves
1/4 tsp ground black pepper
1 1/2 tsps poultry seasoning

Directions
1. Get a bowl, combine: vinegar, mayo, poultry, pepper, and salt.
2. Combine the mix until it is smooth then place 1/4 of the mix to the side.
3. Get a fork and poke some holes into your chicken then place the meat in the bowl.
4. Stir everything to evenly coat the meat then place a covering of plastic on the bowl.
5. Put everything in the oven for 5 mins.
6. Get your grill hot and coat the grate with oil.
7. Grill your pieces for 7 mins each side until the meat is fully done.
8. As the chicken grills coat it with the sauce.
9. Enjoy.

Syracuse Creamy Chicken 97

4-INGREDIENT
Freshly Mashed
Prep Time: 15 mins
Total Time: 35 mins

Potatoes Servings per Recipe: 4

Calories 257 kcal
Fat 7.2 g
Carbohydrates 43.7g
Protein 5.6 g
Cholesterol 20 mg
Sodium 76 mg

Ingredients
2 lbs baking potatoes, peeled and quartered
2 tbsps butter
1 C. milk
salt and pepper to taste

Directions
1. Get your potatoes boiling in water and salt for 20 mins then remove all the liquids.
2. Begin to heat and stir your milk and butter until the mix is smooth then add the milk mix
to the potatoes and mash everything together.
3. The potatoes should be smooth then add in some pepper and salt liberally and stir the
spices into the potatoes.
4. Enjoy.

98 4-Ingredient Freshly Mashed Potatoes

How to Make Prep Time: 10 mins

French Fries Total Time: 55 mins

Servings per Recipe: 4

Calories 284.1
Fat 0.3g
Cholesterol 0.0mg
Sodium 22.1mg
Carbohydrates 64.4g
Protein 7.4g

Ingredients
4 -5 large russet potatoes, skin removed,
cut into thin strips, soaked in cold water
peanut oil
kosher salt

Directions
1. Set your oven to 200 degrees before doing anything else.
2. At the same time begin to get some peanut oil hot in a Dutch oven. Heat the oil until it
reaches a temperature of 330 degrees F.
3. Drain your potatoes from the cold water they were soaked in as you cut them and pat
them dry.
4. Once you oil has reached the ideal temperature place your fries into the oil carefully.
Working in sets cook your potatoes for 4 mins then place them on a paper towel lined
plate.
5. Once all the potatoes have cooked for 4 mins and drained from excess oils. Get your oil
hotter to 375 degrees.
6. Once the oil has reached the new temperature begin to refry the potatoes for another 4
mins until they are crispy.
7. Place everything on a rack for draining then once all the potatoes have been refried and
drained coat them with salt.
8. Enjoy.

How to Make French Fries 99

GARLIC FESTIVAL
Fries
Prep Time: 5 mins
Total Time: 55 mins

Servings per Recipe: 6

Calories 289.5
Fat 13.6g
Cholesterol 11.6mg
Sodium 853.0mg
Carbohydrates 38.9g
Protein 4.3g

Ingredients
1 32 ounce bags frozen French fries
3 teaspoons peanut oil 8 garlic cloves, minced
3/4 teaspoon salt 2 tablespoons fresh parsley, finely chopped
cooking spray 2 tablespoons parmesan cheese
2 tablespoons butter

Directions
1. Set your oven to 400 degrees before doing anything else.
2. Get a resealable bag and place the fries in the bag along with the oil and salt. Shake the
bag to evenly coat the fries with oil and salt.
3. Place all your fries on a baking dish that has been coated with nonstick spray. Evenly
space out the potatoes on the dish and cook everything for 12 mins then flip the fries and
continue to cook them for another 10 mins.
4. Now get a frying pan and begin to heat it add in your garlic and butter and cook the
garlic for 3 mins with a low level of heat. Whisk the garlic as it cooks to avoid burning
and to season the butter. Add in your cheese, parsley, and potatoes into the pan and
continue to cook and stir everything for about 2 more mins.
5. Try to get all the fries evenly coated with butter and spice.
6. Enjoy.

100 Garlic Festival Fries

Off-Campus Prep Time: 15 mins

Onion Rings Total Time: 45 mins

Servings per Recipe: 1

Calories 280.4
Fat 4.1g
Cholesterol 13.6mg
Sodium 52.4mg
Carbohydrates 51.1g
Protein 9.3g

Ingredients
3 large onions, sliced into thin rings
2 cups milk
2 cups all-purpose flour, in a bowl
oil
salt

Directions
1. Place your milk in a bowl and submerge your onions in the milk. Leave the onions to sit
in the milk for 8 mins.
2. As the onions are soaking add oil to a Dutch oven and begin to get it hot for frying.
3. Once the oil is hot submerge a batch of soaked onions into the flour and coat them evenly
with flour. Once the onions have been coated evenly and the oil is hot begin to fry the
onions in batches in the oil until they are brown and golden.
4. Place the fried rings on a paper towel lined plate to drain then coat them with some salt.
Enjoy.

Off-Campus Onion Rings 101

HOW TO BAKE
French Fries
Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 4

Calories 236 kcal
Fat 8.5 g
Carbohydrates 35g
Protein 6.2 g
Cholesterol 4 mg
Sodium 1833 mg

Ingredients
cooking spray
2 large potatoes, cut into 1/4-inch slices 1 tablespoon chopped fresh basil
2 tablespoons vegetable oil 1 tablespoon salt
1/4 cup grated Parmesan cheese 1 tablespoon coarsely ground black pepper
1 tablespoon garlic powder

Directions
1. Set your oven to 375 degrees before doing anything else.
2. Get a casserole dish and cover it with foil. Coat the foil with some nonstick spray then
place your potatoes in a bowl.
3. Cover your potatoes with veggie oil and toss them then combine in the black pepper,
parmesan, salt, basil, and garlic powder. Toss everything again to evenly coat the potatoes
then layer them into the casserole dish evenly.
4. Cook everything in the oven for 31 to 36 mins or until the fries are golden.
5. Enjoy.

102 How to Bake French Fries

Oxford Prep Time: 5 mins

Salt & Vinegar Fries Total Time: 20 mins

Servings per Recipe: 4

Calories 156.1
Fat 3.6g
Cholesterol 0.0mg
Sodium 11.2mg
Carbohydrates 28.5g
Protein 2.6g

Ingredients
1 1/4 lbs baking potatoes, scrubbed, 2 teaspoons distilled white vinegar, divided
peeled, chopped into thin fries 1 tablespoon canola oil
3 cups water salt
2 tablespoons distilled white vinegar, plus

Directions
1. Get a bowl and combine your 2 tbsp of white vinegar and the water. Stir the liquid then
place your potatoes in it. Let the potatoes sit under water for at least 40 mins to 45 mins.
2. Now set your oven to 400 degrees before doing anything else.
3. Once the oven is hot drain your potatoes and pat them dry.
4. Get a 2nd bowl for your potatoes after they have been patted dry. Add in your canola oil
to the bowl and stir the potatoes to evenly coat them.
5. Get a casserole dish or jelly roll pan and coat it with some nonstick spray. Evenly spread
out your potatoes on the dish and once the oven is hot begin to cook them for 22 mins.
Flip the potatoes by stirring everything and continue to bake them for about 7 to 11 more
mins or until you find that they are completely done.
6. Remove the fries from the oven and let them cool slightly then mix the fries with two
more tsps of vinegar and liberally with some salt according to your tastes.
7. Enjoy.

Oxford Salt & Vinegar Fries 103

COPYCAT SHAKE SHACK
Crinkle Cuts
Prep Time: 5 mins
Total Time: 20 mins

Servings per Recipe: 4

Calories 36.2
Fat 2.4g
Cholesterol 7.3mg
Sodium 127.3mg
Carbohydrates 0.4g
Protein 3.2g

Ingredients
5 cups frozen crinkle cut French fries
1 teaspoon onion salt
1/4 teaspoon paprika
1/3 cup grated parmesan cheese

Directions
1. Set your oven to 450 degrees before doing anything else.
2. Get a casserole dish and coat it with nonstick spray. Place your fries in the dish and top
them with the paprika and onion salt.
3. Toss everything evenly to coat the fries nicely.
4. Cook your fries in the oven for about 17 mins to 22 mins or until completely done. Once
the fries are finished top them with the parmesan cheese.
5. Enjoy.

104 Copycat Shake Shack Crinkle Cuts

American Prep Time: 15 mins

Cheese Hot Dogs Total Time: 30 mins

Servings per Recipe: 2

Calories 328.5
Fat 18.4g
Cholesterol 32.9mg
Sodium 905.6mg
Carbohydrates 28.3g
Protein 11.6g

Ingredients
2 hot dogs
4 slices bread
2 slices American cheese
ketchup, to taste
other condiments, to taste

Directions
1. Prepare the hot dogs according to package's
2. Directions.
3. Meanwhile in a toaster, toast the bread.
4. Spread the ketchup over the 2 pieced of the bread evenly.
5. Arrange 1 cheese slice over the over remaining bread slices.
6. Now, slice them down the center lengthwise, and then again horizontally.
7. Arrange the hot dog on the bread slices with the cheese.
8. Add the condiments of your choice.
9. Top with the slices of bread with ketchup.

American Cheese Hot Dogs 105

106
107
MACARONI
Hot Dog Dinner
Prep Time: 5 mins
Total Time: 35 mins

Servings per Recipe: 4

Calories 635.1
Fat 40.5g
Cholesterol 75.5mg
Sodium 1935.4mg
Carbohydrates 48.1g
Protein 20.5g

Ingredients
2 tbsp butter
1 large onion, sliced 1 green pepper
1 1/2 C. macaroni, uncooked 2 (16 oz.) cans tomatoes
1 tsp salt 1 C. American cheese, grated
1 C. water
1 lb hot dog

Directions
1. Cut the hot dogs in half and then into small pieces.
2. In a Dutch oven, melt the butter and cook the onion, pepper and hot dogs for about 10
minutes.
3. Add the macaroni, salt, tomatoes and water.
4. Cover the pan and bring to a boil.
5. Reduce heat and simmer for about 12 minutes, stirring occasionally.
6. Stir in the cheese and simmer till the cheese is melted.

108 Macaroni Hot Dog Dinner

Hofstra Prep Time: 10 mins

Gourmet Hot Dogs Total Time: 55 mins

Servings per Recipe: 8

Calories 335.2
Fat 18.3g
Cholesterol 33.5mg
Sodium 1017.5mg
Carbohydrates 30.5g
Protein 12.4g

Ingredients
8 hot dog buns 1 (16 oz.) cans chili
mayonnaise cheddar cheese, shredded
sweet relish 1/2 onion, chopped
mustard
8 beef hot dogs

Directions
1. Set your oven to 350 degrees F before doing anything else and line a 13x9-inch baking
dish with a piece of foil.
2. Coat the inside of the hot dog buns with the mayonnaise and sweet relish and top with
the mustard evenly.
3. In the prepared baking dish, arrange the hot dogs, side-by-side and top with the chili,
cheese and diced onion.
4. With a piece of the foil, cover the baking dish.
5. Cook in the oven for about 45 minutes.

Hofstra Gourmet Hot Dogs 109

HOT DOG
and Potato Skillet
Prep Time: 15 mins
Total Time: 40 mins

Servings per Recipe: 4

Calories 695.6
Fat 38.6g
Cholesterol 50.6mg
Sodium 881.1mg
Carbohydrates 70.0g
Protein 18.9g

Ingredients
6 beef hot dogs, sliced
4 tbsp oil
1/2 C. chopped onion
1 tsp garlic salt
1/2 tsp pepper
4 large potatoes, peeled and diced
2 oz. shredded cheddar cheese

Directions
1. In large skillet, heat the oil and sauté till browned.
2. Add the onion, garlic salt and pepper and cook for about 1 minute.
3. Add the potatoes and cook on medium heat till browned, flipping occasionally.
4. Top with the cheese and cook, covered till the cheese is melted.

110 Hot Dog and Potato Skillet

Quiet Friday Night Prep Time: 15 mins

Beef Soup Total Time: 1 hr 10 mins

Servings per Recipe: 6

Calories 184 kcal
Fat 10.5 g
Carbohydrates 14.8g
Protein 9.1 g
Cholesterol 32 mg
Sodium 581 mg

Ingredients
1/2 lb ground beef
1 (14.5 oz) can stewed tomatoes
1 (8 oz) can tomato sauce
2 C. water
1 (10 oz) package frozen mixed vegetables
1/4 C. dry onion soup mix
1 tsp white sugar

Directions
1. Place a soup pot over medium heat. Brown in it the beef for 6 min. Discard the excess
grease.
2. Stir in the rest of the ingredients. Cook them until they start boiling. Lower the heat and
cook the soup for 22 min. Serve it warm.
3. Enjoy.

Quiet Friday Night Beef Soup 111

FARFALLE AND BEEF
Casserole
Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 6

Calories 522 kcal
Fat 23.1 g
Carbohydrates 47.4g
Protein 30.4 g
Cholesterol 76 mg
Sodium 867 mg

Ingredients
1 (8 oz) package farfalle (bow tie) pasta
1 lb ground beef
1 small onion, chopped (optional)
1 (28 oz) jar pasta sauce
8 oz mozzarella cheese, cut into 1/2 inch
cubes
1/4 C. grated Parmesan cheese

Directions
1. Before you do anything preheat the oven to 400 F.
2. Cook the pasta according to the directions on the package.
3. Place a large pan over medium heat. Brown in it the beef with onion for 6 min. Discard
the excess grease.
4. Add the pasta sauce. Cook them until they start boiling. Lower the heat. Fold in half of the
mozzarella cheese with pasta.
5. Pour the mix into a greased casserole dish. Cook it in the oven for 18 min. Serve it warm.
6. Enjoy.

112 Farfalle and Beef Casserole

How to Make Prep Time: 10 mins

a Taco Total Time: 20 mins

Servings per Recipe: 1

Calories 162.5
Fat 11.3g
Cholesterol 51.4mg
Sodium 49.9mg
Carbohydrates 0.0g
Protein 14.0g

Ingredients
1 lb ground beef shredded cheese
1 packet taco seasoning mix sour cream
tomatoes, chopped taco sauce or picante sauce
lettuce, shredded corn chips
onion, chopped
black olives, sliced

Directions
1. Place a large pan over medium heat. Cook in it the beef for 8 min. discard the grease.
2. Mix in the taco seasoning. Cook them for 2 extra min.
3. Spoon the beef mixture into the taco shells followed by some tomato, onion, olives, cheese,
sour cream, taco sauce and corn chips.
4. Enjoy.

How to Make a Taco 113

LOW-CARB
Taco Shells
Prep Time: 2 mins
Total Time: 3 mins

Servings per Recipe: 1

Calories 151.6
Fat 12.4g
Cholesterol 39.5mg
Sodium 233.6mg
Carbohydrates 0.4g
Protein 9.3g

Ingredients
1/3 C. cheddar cheese
parchment paper

Directions
1. Line up a small baking sheet with a parchment paper. Spread in it 1/3 C. of cheese in a
thin layer.
2. Place in the microwave and cook it for 1 min on high.
3. Bend the parchment paper with cheese slightly in the shape of a taco shell while the
cheese is soft.
4. Place it aside and let it cool down completely.
5. Fill it with some taco seasoned meat, lettuce, tomatoes, cheese, and sour cream.
6. Enjoy.

114 Low-Carb Taco Shells

Taco Tuesday Prep Time: 25 mins

Casserole Total Time: 1 hr 15 mins

Servings per Recipe: 8

Calories 468.6
Fat 37.6g
Cholesterol 197.1mg
Sodium 538.4mg
Carbohydrates 3.7g
Protein 28.4g

Ingredients
4 oz. cream cheese, softened 3 tsp taco seasoning mix
3 eggs 1/4 C. tomato sauce
1/3 C. heavy cream 4 oz. chopped green chilies
1/2 tsp taco seasoning mix 8 oz. cheddar cheese, shredded
8 oz. cheddar cheese, shredded
1 lb ground beef

Directions
1. Before you do anything, preheat the oven to 375 F. Grease a casserole dish with a cooking
spray.
2. Get a mixing bowl: Mix in it the eggs with cream cheese until they become creamy. Mix
in the heavy cream with taco seasoning.
3. Lay the cheese in the bottom of the casserole. Pour the cream mixture over the cheese
layer.
4. Cook it in the oven for 27 to 32 min. Let sit for 7 min.
5. Place a large pan over medium heat. Cook in it the beef for 10 min. discard the fat.
6. Mix in it the taco seasoning, with chilies, tomato sauce, a pinch of salt and pepper. Sprinkle
the cheese on top.
7. Lower the oven heat to 350 F. Place in it the taco casserole and cook it for 22 min.
8. Serve your taco casserole warm with your favorite toppings.
9. Enjoy.

Taco Tuesday Casserole 115

EASY
Egg Drop Soup
Prep Time: 15 mins
Total Time: 20 mins

Servings per Recipe: 1

Calories 137 kcal
Fat 6.7 g
Carbohydrates 11g
Protein 8.4 g
Cholesterol 5 mg
Sodium 2109 mg

Ingredients
1 C. chicken broth
1/2 C. shredded lettuce 3 tbsp egg substitute
1/4 C. sliced mushrooms 1 tbsp soy sauce
1/4 C. sliced onion 1 tsp sesame oil
1/2 (3 oz.) package instant ramen noodles
(exclude seasoning packet)

Directions
1. In a small pan, add the lettuce, mushrooms, onion and chicken broth and bring to a boil.
2. Add the ramen noodles and cook for about 3 minutes, stirring occasionally.
3. Add the egg substitute into the broth, stirring continuously.
4. Remove from the heat and stir in the soy sauce and sesame oil.

116 Easy Egg Drop Soup

Ramen Prep Time: 20 mins

Chicken Casserole Total Time: 50 mins

Servings per Recipe: 8

Calories 811 kcal
Fat 46.9 g
Carbohydrates 60.1g
Protein 39 g
Cholesterol 119 mg
Sodium 1298 mg

Ingredients
1 lb. skinless, boneless chicken breast mushroom soup
halves 2 C. sour cream
3 (3 oz.) packages chicken flavored ramen 1 C. milk
noodles 1 (16 oz.) package frozen broccoli florets,
1 (13 oz.) package Ranch-flavored tortilla thawed
chips 4 C. shredded Cheddar cheese
1 (10.75 oz.) can condensed cream of

Directions
1. Set your oven to 325 degrees F before doing anything else and grease a 13x9-inch baking
dish
2. In a large pan, add the chicken, ramen noodles seasoning packets and enough water to
cover by at least 2-inch and bring to a boil.
3. Cook till chicken is done.
4. With a slotted spoon, transfer the chicken into a bowl and keep aside to cool.
5. Add the ramen noodles into the boiling chicken liquid and cook for about 2 minutes.
6. Drain well.
7. After cooling, chop the chicken into bite sized pieces.
8. In a bowl, add the cream of mushroom soup, milk and sour cream and mix well.
9. In the prepared baking dish, place 1/3 of the tortilla chips, followed by 1/2 of the noodles,
1/2 of the chicken, 1/2 of the broccoli, 1/3 of the cheese and 1/2 of the soup mixture.
10. Repeat the layers once and top with the remaining tortilla chips and cheese.
11. Cook in the oven for about 30 minutes.

Ramen Chicken Casserole 117

118
119
EASY
Off-Campus
Prep Time: 5 mins
Total Time: 30 mins

Lo-Mein Servings per Recipe: 4

Calories 383 kcal
Fat 19.8 g
Carbohydrates 38.6g
Protein 17.1 g
Cholesterol 1 mg
Sodium 1333 mg

Ingredients
1 (16 oz.) package extra firm tofu, pressed
and cubed 1 (16 oz.) package frozen stir-fry vegetables
2 tbsp olive oil 1 1/2 C. water
2 (3 oz.) packages Oriental flavored ramen 1 tbsp soy sauce
noodles

Directions
1. In large skillet, heat the oil on medium-high heat and cook the tofu for about 15 minutes,
stirring occasionally.
2. Meanwhile in a pan of the boiling water, cook the ramen noodles for about 2 minutes.
3. Drain well.
4. In the pan of the tofu, add the vegetables and ramen noodle seasoning and cook till the
vegetables become tender, stirring occasionally.
5. Stir in the noodles and soy sauce and serve.

120 Easy Off-Campus Lo-Mein

20 Min Ramen Prep Time: 10 mins

Ground Beef Dinner Total Time: 20 mins

Servings per Recipe: 4

Calories 368 kcal
Fat 17.1 g
Carbohydrates 30.2g
Protein 23.3 g
Cholesterol 69 mg
Sodium 843 mg

Ingredients
1 lb. ground beef
1 (3 oz.) package Oriental flavored ramen
noodles, broken slightly
1 (14.5 oz.) can diced tomatoes
1 (10 oz.) can whole kernel corn

Directions
1. Heat a large skillet on medium-high heat.
2. Crumble in the ground beef and cook till browned completely, stirring continuously.
3. Drain the grease from the skillet.
4. Stir in the seasoning packet of the noodles, tomatoes and corn (with their juices).
5. Add the noodles and bring to a boil.
6. Reduce the heat to low and simmer, covered for about 10 minutes, stirring occasionally.

20 Min Ramen Ground Beef Dinner 121

ALPHA PHI
Egg Foo Yung
Prep Time: 5 mins
Total Time: 12 mins

Servings per Recipe: 1

Calories 851.7
Fat 59.6g
Cholesterol 463.5mg
Sodium 2531.6mg
Carbohydrates 57.6g
Protein 22.7g

Ingredients
1 (3 oz.) packages ramen noodles
3 tbsp butter, divided
2 large eggs
2 green onions, finely chopped
1/2 tsp sesame oil
1/2 tsp soy sauce
1/2 tsp baking powder

Directions
1. Prepare the ramen noodles according to package's instructions.
2. Drain the noodles well.
3. In a bowl, add the eggs, onions, sesame oil, soy sauce, 1/2 of the seasoning packet and
baking powder and beat till well combined.
4. In an 8-inch nonstick skillet, melt the butter on medium-high heat and cook the noodles
for about 2-3 minutes, without stirring.
5. Place egg mixture over the noodles and gently, stir to combine.
6. Cook for about 2 minutes from both sides.
7. Serve immediately.

122 Alpha Phi Egg Foo Yung

Better Prep Time: 10 mins

Ramen Noodles Total Time: 10 mins

Servings per Recipe: 1

Calories 602.8
Fat 35.1g
Cholesterol 200.6mg
Sodium 4094.5mg
Carbohydrates 11.8g
Protein 56.8g

Ingredients
1 (3 oz.) packages chicken-flavored ramen
noodles
3 -4 thin turkey slices, cut into bite sized
pieces
1/4 C. cheddar cheese, grated
1 C. water

Directions
1. In a pan, add 1 C. of the water and noodles and bring to a boil.
2. Place the turkey pieces over the noodles and remove from the heat.
3. Add seasoning packet and stir to combine well.
4. Sprinkle with the cheese and keep aside, covered till the cheese is melted.
5. Serve immediately.

Better Ramen Noodles 123

4-INGREDIENT
Ramen Chili
Prep Time: 5 mins
Total Time: 20 mins

Servings per Recipe: 4

Calories 502.3
Fat 24.1g
Cholesterol 54.2mg
Sodium 1979.9mg
Carbohydrates 55.0g
Protein 21.4g

Ingredients
3 packages ramen noodles, crushed slightly
(discarded seasoning packet)
2 (15 oz.) cans chili with beans
1 (15 oz.) cans diced tomatoes
4 -8 oz. shredded Monterey Jack cheese

Directions
1. In a 3-quart casserole, add 6 C. of the water and microwave for about 3 minutes.
2. Remove the casserole from the microwave and dump in the ramen noodles, pushing all the
bits down and breaking it up a bit.
3. Cover the casserole and microwave for about 5 minutes, stirring once in the middle way.
4. Drain well.
5. In the casserole, add the chili and tomatoes and toss to coat well.
6. Cover the casserole and microwave on High for about 5 minutes.
7. Remove the casserole from the microwave and sprinkle with the cheese.
8. Immediately, cover the casserole and keep aside till the cheese is melted.

124 4-Ingredient Ramen Chili

Better Prep Time: 10 mins

Ramen Noodles Total Time: 10 mins

Servings per Recipe: 1

Calories 602.8
Fat 35.1g
Cholesterol 200.6mg
Sodium 4094.5mg
Carbohydrates 11.8g
Protein 56.8g

Ingredients
1 (3 oz.) packages chicken-flavored ramen
noodles
3 -4 thin turkey slices, cut into bite sized
pieces
1/4 C. cheddar cheese, grated
1 C. water

Directions
1. In a pan, add 1 C. of the water and noodles and bring to a boil.
2. Place the turkey pieces over the noodles and remove from the heat.
3. Add seasoning packet and stir to combine well.
4. Sprinkle with the cheese and keep aside, covered till the cheese is melted.
5. Serve immediately.

Better Ramen Noodles 125

126
127
HOW TO MAKE
an Omelet
Prep Time: 15 mins
Total Time: 55 mins

Servings per Recipe: 5

Calories 251 kcal
Fat 16.9 g
Carbohydrates 4.7g
Protein 19.9 g
Cholesterol 332 mg
Sodium 591 mg

Ingredients
8 eggs
1 C. milk 1/2 C. shredded Cheddar cheese
1/2 tsp seasoning salt 1/2 C. shredded mozzarella cheese
3 oz. cooked ham, diced, or turkey, or 1 tbsp dried minced onion
chicken, or spam

Directions
1. Set your oven to 350 degrees F before doing anything else and grease an 8x8-inch
casserole dish.
2. In a bowl, add all the ingredients and beat till well combined.
3. Place the mixture into prepared casserole dish.
4. Cook in the oven for about 40-45 minutes.

128 How to Make an Omelet

Microwave Prep Time: 15 mins

Mug Omelet Total Time: 17 mins

Servings per Recipe: 1

Calories 217 kcal
Fat 13.9 g
Carbohydrates 1.5g
Protein < 20.9 g
Cholesterol 213 mg
Sodium 503 mg

Ingredients
1 large egg 1 tbsp diced green bell pepper
2 egg whites salt and ground black pepper to taste
2 tbsp shredded Cheddar cheese cooking spray
2 tbsp diced fully cooked ham

Directions
1. Grease a microwave-safe mug with the cooking spray.
2. In prepared mug, mix together the egg, egg whites, ham, cheese, bell pepper, salt and
ground pepper and microwave on High for about 1 minute.
3. Stir well and microwave on High for about 1-1 1/2 minutes.

Microwave Mug Omelet 129

PEPPERDINE
Potato Omelet
Prep Time: 5 mins
Total Time: 50 mins

Servings per Recipe: 7

Calories 247 kcal
Fat 18 g
Carbohydrates 10.2g
Protein 16.8 g
Cholesterol 243 mg
Sodium 534 mg

Ingredients
8 eggs
1 C. milk
2 C. shredded hash brown potatoes
1 C. diced cooked ham
1 C. shredded Cheddar cheese
salt and pepper to taste

Directions
1. Set your oven to 350 degrees F before doing anything else and grease an 8x8-inch
square baking dish.
2. In a bowl, add the eggs and milk and beat well.
3. Stir in the ham, potatoes, cheese, salt and black pepper.
4. Cook in the oven for about 45-50 minutes.

130 Pepperdine Potato Omelet

Lisa’s Prep Time: 20 mins

Favorite Omelet Total Time: 1 hr

Servings per Recipe: 2

Calories 386 kcal
Fat 29.8 g
Carbohydrates 9.1g
Protein 21.7 g
Cholesterol 430 mg
Sodium 1158 mg

Ingredients
2 tbsp butter 3/4 tsp salt
1 small onion, chopped 1/8 tsp freshly ground black pepper
1 green bell pepper, chopped 2 oz. shredded Swiss cheese
4 eggs
2 tbsp milk

Directions
1. In a medium skillet, melt 1 tbsp of the butter on medium heat and cook the onion and bell
pepper for about 4-5 minutes, stirring occasionally.
2. In a bowl, add the milk, eggs, 1/2 tsp of the salt and pepper and beat till well combined.
3. In another bowl, place the cheese and keep aside.
4. Transfer the onion mixture into a bowl and sprinkle remaining 1/4 tsp of the salt.
5. In the same skillet, melt remaining 1 tbsp of the butter on medium heat and cook the egg
mixture for about 2 minutes.
6. With a spatula, gently lift the edges of the omelet and cook for about 2-3 minutes.
7. Sprinkle the omelet with the cheese and then, place the onion mixture in the center of the
omelet.
8. Gently, fold one edge of the omelet over the vegetables and cook for about 1-2 minutes.
9. Transfer the omelet onto a plate.
10. Cut in half and serve.

Lisa’s Favorite Omelet 131

 ENJOY THE RECIPES?
KEEP ON COOKING
WITH 6 MORE FREE
COOKBOOKS!

Click the link below and simply enter your email address
to join the club and receive your 6 cookbooks.
http://booksumo.com/magnet