NOTE: THIS IS RECIPES I FOUND ON THE INTERNET THESE ARE NOT MY RECIPES.

1/2c buttermilk

1 3/4c sugar 

2 large eggs

3tbsp flour

pinch of salt 

1 stick butter melted 

1tsp vanilla 

1 tsp nutmeg 

Preheat oven to 400°. Mix everything together and pour into an unbaked 9" pieshell. Sprinkle the top lightly with nutmeg. Bake 15min. Reduce oven to 350° and bake 45min. Cool to allow filling to set. 

Ingredients :

2 boxes Jiffy Blueberry Muffin mix

4 oz. cream cheese

1 stick “I Can’t Believe It’s Not Butter”

½ C. light brown sugar, firmly packed

2 eggs

1 ½ C. white chocolate chips

Directions :

Preheat oven to 325 degrees.

Cream together butter, cream cheese, and brown sugar. Add eggs one at a time until blended. Combine muffin mix with the butter mixture and mix well. Fold in white chocolate chips. Chill for at least one hour. Drop by tablespoonfuls onto greased cookie sheet, 2 inches apart. Bake for 14-15 minutes or until just turning brown around the edges. Cool on cookie sheet for 1-2 minutes. Transfer to wire rack until completely cooled.

***PLEASE NOTE***While we have made these cookies for quite a while and never had an issue with the quality of the finished product

we would suggest baking a small batch at first…if they come out flat, try to chill the batter for a while longer. This really seems to be a key step with this recipe.

Ingredients :

2 cups all-purpose flour

2 teaspoons baking powder

1 teaspoon salt

1/2 cup butter

1 1/4 cups white sugar

3 eggs

1 teaspoon vanilla extract

1 cup milk

1 tablespoon grated lemon zest

1/2 cup fresh lemon juice

1 tablespoon cornstarch

6 tablespoons butter

3/4 cup white sugar

4 egg yolks, beaten

4 cups confectioners’ sugar

1/2 cup butter, softened

2 tablespoons fresh lemon juice

1 teaspoon grated lemon zest

2 tablespoons milk

Directions :

Preheat oven to 350 degrees F (175 degrees C). Grease and flour two 8 inch round pans. Mix together the flour, baking powder and salt. Set aside.

Ingredients:

2 to 3 tablespoons oil (safflower, coconut, etc)

2 cloves garlic, finely chopped

1 small onion, finely chopped

2 to 3 tablespoons red curry paste

1 large potato, cubed

2 to 3 medium carrots, chopped

1 inch of fresh ginger, finely chopped

1 13.5-ounce can coconut milk

There’s a reason that winter is soup season. When you’re exploring in colder weather, it takes more than a peanut butter and jelly sandwich to tide you over. You want something hot and filling.

This simple vegetarian curry recipe is the answer to just that. It’s easy to make at home and put in a thermos or insulated food canister and take with you wherever your outdoor adventures take you, and you can also add a variety of additional ingredients to it depending on your taste preferences and what you have on hand.

Made with coconut milk, the recipe is vegan-friendly. It’s also functions as a good base to add ingredients to according to your taste preferences and/or what’s lying around in your refrigerator or cooler. Try cubes of tofu or a can of garbanzo beans, or adding other vegetables like broccoli or red bell pepper. Chopped peanuts can make for a great topping too.

To make this dish even more filling, I like to add cooked grains to the curry – like brown rice or quinoa – but you can also eat it on its own. Out for a few days or an overnight? It also can easily be made at camp if you’re in need of a warm and hearty recipe to cook outside.

Potato Curry

Makes: About 3 to 4 servings

Ingredients:

2 to 3 tablespoons oil (safflower, coconut, etc)

2 cloves garlic, finely chopped

1 small onion, finely chopped

2 to 3 tablespoons red curry paste

1 large potato, cubed

2 to 3 medium carrots, chopped

1 inch of fresh ginger, finely chopped

1 13.5-ounce can coconut milk

Optional:

1 cup cooked grains, like brown rice or quinoa

Preparation:

In a large pot on medium-high heat, place the oil, garlic and onion and sauté until onion is translucent, about 3 to 5 minutes. Add the curry paste, stir together, and sauté for an additional minute or two.

Add the potato, carrots, and coconut milk and bring to a boil. Reduce the heat to low, cover and cook until the potatoes are tender, about 10 to 15 minutes. If using, add the cooked grains in the last few minutes.

Place in a thermos or insulated food canister to keep warm until you are ready to eat.

Optional:

1 cup cooked grains, like brown rice or quinoa

8-10oz macaroni noodles 

8oz Medium Cheddar

4oz Mild Cheddar

1/3rd cup shredded Velveeta 

1 cup whole milk

1 tablespoon butter

1 tablespoon all-purpose flour

1 1/4 teaspoon salt

Bread crumbs (optional)

Heat up milk, flour, salt and butter in small pan in double boiler till butter is melted. Put in cheese in small chunks, along with Velveeta. Stir until melted. Meantime, begin boiling macaroni noodles.

When noodles are cooked (about 10 minutes), drain and pour into greased casserole bowl. Pour over cheese sauce. Stir and mix thoroughly. Top with bread crumbs if desired.

Then bake:

400 degrees for 15 minutes, or 

350 degrees for 20 minutes.

1 onion (quartered) 

Seasoning salt 

Directions:

Place chicken in bottom of crock-pot. Sprinkle seasoning salt (I like Fajita or chicken bouillon) generously over

top of chicken. Add veggies. Cook on high for 3-4 hours or until chicken is cooked all the way through. 

Ingredients:

Banana Bread

1 c. Butter or Margarine 

2 c. Sugar (white)

4 Eggs

4 c. Flour (white) 

2 t. Salt

1 t. Baking Soda

6 Large Bananas

Topping: 

4 T. Butter (melted)

1/2 c. Cinnamon-Sugar mixture

Directions:

Preheat oven to 350 degrees.

Smash bananas in mixing bowl. Add rest of ingredients.

Mix. and pour into greased 9x13 baking dish.

Bake at 350 degrees for 50-60 minutes.

While bread is still warm brush with melted butter and generously sprinkle with cinnamon-sugar mixture.

Cut into squares and enjoy with a glass of milk. 

Ingredients:

4 pounds boneless, skinless chicken thighs (about 12)

Coarse salt

Freshly ground black pepper

1 (28-ounce) can diced tomatoes

1 medium yellow onion, coarsely chopped

4 dried ancho chiles, stemmed

4 large chipotle chiles in adobo sauce, plus 1 tablespoon adobo sauce (feel free to just use the whole can)

1 cup sliced almonds, toasted

3 ounces bittersweet chocolate, finely chopped (about 1/2 cup)

6 garlic cloves, smashed and peeled

3 tablespoons extra-virgin olive oil

3/4 teaspoon ground cumin

1/2 teaspoon ground cinnamon

Directions:

1. Season both sides of the chicken thighs with salt and pepper and place them in the slow cooker.

2. Place all of the remaining ingredients in a blender and blend on high until you have a smooth consistency, about 1 to 2 minutes.

3. Pour the sauce into the slow cooker and mix with the chicken. 

4. Cook for 4 hours on high or 8 hours on low. 

Prep Time: 30 minutes

Cook Time: 20 minutes

Ingredients

2 lbs. of chicken breast and thigh

1 full white onions

1 bunch scallions

1 table spoon grated ginger

Half table spoon grated garlic

Half table spoon white pepper

1 table spoon of cumin powder

Salt according to the taste

3 table spoon oil (preferably Olive oil)

2 bunch finely chopped cilantro

Green Chili for the Sauce

1 table spoon Sesame seed for sauce

2 lbs. of ripe tomatoes

Instructions to prepare meat and wrapping the memo

Preparing the stuffing: In one big bowl mix all the above ingredients. Make sure it’s thoroughly mixed. Let it sit in the refrigerator for 10 – 15 minutes.

Preparing the patties: You can buy already made patties from some local Indian or Chinese store. That’s what I do.

Wrapping: Please check the video instruction below for wrapping the Memo. Follow the instruction and use your own creativity as well. That’s the fun part of making Memo. Invite your guests to be part of it too.

Steaming: Boil water in Memo streamer. When ready, put Memo on top shelf of the streamer. Steam Memo for at least 15 minutes and not more than 20 minutes on high heat.

Instructions to prepare memo sauce

* Fried Sesame seed, Green Chili, Red Chili, Ginger and Garlic Paste, Salt, Fresh Cilantro, Cumin see, Turmeric powder

Heat up Oil

Add little Cumin Seed

Add turmeric powder

Fry 4 Red Chili

Add 10 to 12 tomato chopped

Add 2 green chili

Add 3 table spoon fried Sesame Seed 

Add ginger garlic Paste 50% – 50%

Cook it until boiled

Add ½ bunch of green cilantro

Add salt to taste

Add 1 teaspoon Garlic for flavor again

Cook few more minutes

Grind

Let it cool

Prep Time: 30 minutes

Cook Time: 15 minutes

ingredients:

2 cups masa harina, commonly sold as the brand name “maseca”

1 ½ cups water

¼ tsp. salt

¼ tsp. ground cumin

1 cup refried beans

Extra Virgin Olive Oil for hands

Directions:

1. Combine masa harina, salt, cumin and water in a mixing bowl until smooth; knead well.

2. Cover with a towel and let stand for 10 minutes.

3. Lightly oil your hands and form 4 balls with the dough.

4. Pat each ball with your hands and form 4 disks, then with your thumb, shape each one into cups.

5. Fill each cup with ¼ cup of refried beans and seal.

6. Flatten by patting each cup to form disks again, but now with filling inside.

7. Cook each pupusa over a lightly oiled skillet over medium-high, 3 minutes on each side until golden brown.

Ingredients:

3 to 4cups finely shredded Monterey Jack cheese

1 cup of Salvadoran cream (or substitute sour cream mixed with ¾ teaspoon salt)

4 cups instant corn masa flour

3½ to 4 cups water

½ cup water to wet hands

Directions:

Preparing the Corn Masa Dough: Place the corn masa flour in a shallow bowl. Mix in the water, 1 cup at a time, kneading by hand for about 10 minutes until the dough is moist and fluffy. If needed, add more water 1 tablespoon at a time. The dough can be prepared the day before if covered and refrigerated.

Making the Pupusas:

Divide the dough into 12 equal small balls. Divide the filling equally for the 12 pupusas. Take the dough ball in the palm of your hand, pushing the center of the ball with your fingers to make a well. Fill each pupusa with the cheese filling. When done, close the top by pushing and pinching the open space together, so that the end result will be a completely filled and sealed dough ball. Wet your hands, press and pat each ball between your palms and flatten into a thin dough round that is about 4 inches in diameter and ¼-inch thick. Make sure the edges are nice and thin but be careful not to press too hard so that the filling does not spill out of the sides.

Cooking the Pupusas:

Heat a non-stick griddle or large heavy skillet over a medium to high flame. Gently place the pupusas on the hot surface and cook for about 5 minutes on each side, frequently turning them over to ensure even cooking. The pupusas are ready when they puff up and turn slightly golden.

WHAT YOU NEED

ZIP LOC BAG (LARGE BAG)

GRAHAM CRACKERS (1 PACK)

MIXING BOWL LARGE MIXING BOWL

VANALLA ICE CREAM (1 CARTION)

FROZZEN LIMENADE IN ROUND CAN

COOL WHIP

COOKING PAPER CUPS

__________________________________________________________________________________________________________________________________________________________________

DIRECTION'S

WITH LARGE ZIP LOC BAG PUT IN ON PACK OF OPEN GRAHAM CRACKERS IN ZIP LOC BAG,THEN BEAT THEM IN SIDE ZIP LOC BAG UNTIL THEY LOOK LIKE BREAD CRUMS.

THEN TAKE YOUR ONE CARTON OF VANALLA ICE CREAM DUMP INTO LARGE BOWL WITH ONE WHOLE BOWL OF COOL WHIP AND FROZZEN LIMANADE IN CIRCLE CAN WHITH HALF OF THE GRAHAM CRACKERS CRUMS AND THEN 

MIX ALL OF IT TOGETHER. AND THEN TAKE THE PAPER CUPS AND PUT THE GRAHAM CRACKER CRUMBS IN THE BOTTOM OF THE CUP AND FILL BOTTOM OF CUP THEN PUT THE REST OF THE GRAHAM CRACKER CRUMS ON BOTTOM OF LARGE COOKIE SHEET PAN AND THEN PUT GRAHAM CRACKERS CRUMBS ON TOP OF MIXTURE AND FREZZER OVER NIGHT OR KEEP IN FRZZER UNTIL READY TO EAT. 

NO BACKING REQUIRED. THEN YOU EAT.

Ingredients

1 tablespoon vegetable oil

1 head cauliflower

1½ cups plain Greek yogurt

1 lime, zested and juiced

2 tablespoons chile powder

1 tablespoon cumin

1 tablespoon garlic powder

1 teaspoon curry powder

2 teaspoons kosher salt

1 teaspoon black pepper

_____________________________________________________________________________________________

Directions

1. Preheat the oven to 400° and lightly grease a small baking sheet with vegetable oil. Set aside.

2. Trim the base of the cauliflower to remove any green leaves and the woody stem.

3. In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.

4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)

5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.

6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.

1 chocolate cake mix

1 strawberry cake mix

1 can of strawberry icing

heart sprinkles

Directions

Preheat your oven to 350 degrees. Prepare you strawberry cake mix according to the package directions and pour into a greased loaf pan…

Prep Time: 20 minutes

Cook Time: 16 minutes

Total Time: 36 minutes

_________________________________________________________________________________________________________________________________________________________________

Ingredients

1/2 cup creamy peanut butter

1/2 cup unsalted butter, softened

3/4 cup light brown sugar, packed

1 large egg

1 teaspoon vanilla extract

2 ripe medium bananas, mashed

1/2 teaspoon baking soda

1/4 teaspoon salt

3/4 cup all-purpose flour

3/4 cup whole wheat flour

1/4 cup toasted wheat germ

2 cups regular rolled oats

1 cup raisins

1 tablespoon flaxseeds

1 tablespoon chia seeds

Instructions

Preheat oven to 350°.

In a large mixing bowl combine peanut butter and butter; beat until creamy.

Add brown sugar, eggs, vanilla and bananas; beat until combined.

To the same bowl add the baking soda, salt, flours, wheat germ, oats, raisins, flaxseeds and chia seeds.

Beat until just combined.

Using a 1/4 cup measuring cup, drop mounds of dough onto a cookie sheet lined with parchment paper.

Spread batter with the back of a spoon to measure 4-inche circles.

Bake 15 to 16 minutes or until edges are set and lightly browned.

Serve within 24 hours or freeze for longer storage.

Prep Time: 30 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 10 minutes

__________________________________________________________________________________________________________________________________________________________________

Ingredients

For the Pears:

8 firm pears, peeled, cored and sliced

1/2 cup light brown sugar, packed

2 teaspoon ground cinnamon

For the Crumble:

1/4 cup all-purpose flour

3 tablespoons ground falxseed

2 teaspoons baking powder

1/3 cup light brown sugar

1/4 cup sour cream

3/4 cup sweet cream or vanilla coffee creamer

1/4 cup melted unsalted butter

1/2 cup dried cranberries

1 tablespoon raw sugar

1 tablespoon flaxseed

2 tablespoons chopped almonds

For the Cream Cheese Glaze:

1 (8 ounce) package cream cheese, softened

1/2 cup confectioners' sugar

1/4 cup heavy whipping cream

Instructions

Preheat oven to 350°.

Spray a 10-inch oven proof skillet with non stick cooking spray.

In a large bowl stir together the pears, sugar and cinnamon.

Pour pear slices into prepared skillet.

In a medium bowl stir together the flour, ground flaxseed, baking powder, brown sugar, sour cream, creamer and butter.

Pour batter over pears; sprinkle the cranberries over the batter then sprinkle on the sugar, flaxseed and almonds.

Bake 30 to 40 minutes or until light golden brown.

For the Glaze:

In a medium bowl whip together the cream cheese, sugar and whipping cream until creamy and smooth.

Fill a large piping bag with drizzle; in a back and forth motion add the glaze to the top of the crumble.

NOTE: The drizzle can be added when the crumble is room temperature or hot out of the oven.

Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour, 20 minutes

__________________________________________________________________________________________________________________________________________________________________

Ingredients

1 package of Rhodes Anytime Frozen Cinnamon Rolls (6 in a pan)

1 half pint Pumpkin Butter

1/4 cup unsalted butter

1/2 cup all-purpose flour

1/2 cup light brown sugar

1 cup pecans, chopped

cream cheese frosting (included in the package)

Instructions

Preheat oven to 350°.

Take the cinnamon rolls out of the pan and spray the pan with non stick cooking spray.

Place cinnamon rolls back in the pan.

Cover rolls with pumpkin butter.

In a small bowl combine the butter, flour, brown sugar and pecans.

Sprinkle crumble over rolls.

Bake 1 hour.

While the rolls are hot drizzle the frosting on top.

Ingredients

1 (13 ounce) refrigerated flaky cinnamon rolls with icing

Optional: sprinkles

Instructions

Preheat oven to 350 degrees.

Spray a 9-inch round cake pan with non stick cooking spray.

Carefully unwind each roll into a long strip of dough, leaving center coiled.

Coil the unrolled end of each strip in toward center, making two equal coils.

Prep time: about 10 minutes

__________________________________________________________________________________________________________________________________________________________________

Ingredients:

1½ c. unsalted roasted peanuts

1 tbsp. peanut oil

Utensils:

food processor (you'll need help from your adult assistant)

bowl

mixing spoon

storage container

measuring cups and spoons

Directions:

For smooth peanut butter:

Mix the peanuts with the peanut oil, and pour the mixture into the food processor.

Process the mixture until it's very smooth.

Store your smooth peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

For chunky peanut butter:

Take about ¼ cup out of your 1½ cups of peanuts and set them aside.

Mix the rest of the peanuts with the oil, and pour the mixture into the food processor.

Process the mixture until it's very smooth, then stir in the peanuts that you had set aside.

Process a few seconds more to create the chunks in your chunky peanut butter.

Store your chunky peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

Serves: 12

Serving size: 2 tablespoons

Nutritional analysis (per serving):

116 calories

4.3 g protein

10.25 g fat

4 g carbohydrate

1.5 g fiber

0 mg cholesterol

1 mg sodium

10 mg calcium

0.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Prep time: 25 minutes

What you need:

2 cups rolled oats

¼ cup fat-free milk

4 tablespoons yogurt spread (also can use vegetable oil spread)

1/3 cup brown sugar

2 tablespoons unsweetened cocoa powder

¼ cup smooth, unsalted almond butter (or other nut or soy butter)

½ teaspoon vanilla extract

1/3 cup raisins

Equipment and supplies:

Baking sheet

Wax paper

Large mixing bowl

Medium saucepan

Measuring spoons

What to do:

Line a baking sheet with wax paper and set aside.

Place oats into a large bowl.

In a medium saucepan, heat milk and yogurt spread over medium heat.

When the spread is melted, whisk in brown sugar and cocoa powder.

Keep stirring while you bring the mixture to a boil.

Turn down the heat and continue cooking the sauce for 1 minute.

Remove the pan from the heat and stir in almond butter, vanilla extract, and raisins.

Immediately pour the sauce over the rolled oats and stir well until oats are completely covered in sauce.

Place rounded tablespoon-size scoops of the mixture onto prepared baking sheet.

Allow clusters to set for 15 minutes before serving.

How much does this recipe make?

12 cookies

Prep time: 25 minutes

What you need:

Juice from 1 orange

1 tablespoon extra-virgin olive oil

1 teaspoon honey

1 teaspoon mustard

Kosher salt and freshly ground black pepper

1 (6-ounce) skinless salmon fillet

¼ cup whole-wheat linguine

6 asparagus spears, chopped

½ cup diced red pepper

¼ medium onion, chopped

1 clove garlic, minced

4 sprigs fresh parsley, stems removed, and leaves chopped

2 fresh basil leaves, thinly sliced

1 teaspoon freshly grated pecorino cheese

Equipment and supplies:

Medium pan

Medium pot

Pasta drainer

Knife

What to do:

In a small bowl, whisk together the orange juice, 1 teaspoon olive oil, honey, and mustard.

In a medium sauté pan over moderate heat, warm 1 teaspoon olive oil.

Add the salmon and cook for 4 minutes.

Flip the salmon over, add the orange sauce, and continue to cook until the salmon is golden and cooked through, about 4 more minutes.

Season with salt and pepper and transfer to a plate.

In a medium pot of boiling salted water, cook the pasta until al dente, about 5 minutes.

Add the asparagus and red pepper and continue cooking for 2 more minutes.

Drain the pasta and veggies, and transfer to a bowl.

In a medium sauté pan over moderate heat, warm the remaining 1 teaspoon of olive oil.

Add the onion, garlic, parsley, and basil and sauté, stirring occasionally, about 3 minutes.

Add the onion and garlic mixture to the pasta.

Sprinkle the cheese, season with salt and pepper, and toss to combine.

Serve the salmon alongside the pasta and veggies.

How much does this recipe make? 2 servings

Prep time: 35 minutes

Ingredients:

2 eggs

1 c. milk

¼ c. banana (about 1 banana), mashed with a fork

¼ c. peanut butter

1/3 c. vegetable oil

¼ c. frozen apple juice concentrate, thawed (left out of the freezer until it's soft)

¼ c. nonfat dry milk

2¼ c. flour

1½ tsp. baking powder

1 tsp. baking soda

nonstick cooking spray

Utensils:

oven (you'll need help from your adult assistant)

fork

small bowl

large bowl

mixing spoon

muffin/cupcake tin

paper muffin/cupcake liners

wire rack

measuring cups and spoons

Directions:

Preheat oven to 350° F (180° C).

In a small bowl, break the eggs and use a fork to beat them a little bit.

In a large bowl, combine the milk, mashed banana, peanut butter, vegetable oil, apple juice, dry milk, and the eggs from the small bowl. Mix with a mixing spoon until the mixture is creamy.

Add the flour, baking powder, and baking soda into the large bowl. Mix again.

Line a muffin tine with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about 2/3 of the way up.

Bake for about 15 minutes.

When your muffins are finished baking, remove from muffin tin and cool them on the wire rack. Then it's time to taste and share!

Serves: 12

Serving size: 1 muffin

Nutritional analysis (per serving):

214 calories

6 g protein

10 g fat

25 g carbohydrate

1 g fiber

36 mg cholesterol

223 mg sodium

81 mg calcium

1.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Prep time: 5 minutes

Cook time: 7 hours

What you need:

1 cup steel-cut oats

1 cup skim milk (or milk substitute, such as almond or soy milk)

3 cups water

1 cup unsweetened applesauce

1 teaspoon cinnamon

¼ cup chopped nuts

Equipment and supplies:

Slow cooker

Measuring cups and spoons

What to do:

Place oats, milk, water, applesauce, and cinnamon into the slow cooker. Stir, cover, and set to low.

Cook for 7 hours.

Top each serving with 1 tablespoon of the nuts and enjoy! You can also top your oatmeal with 1 tablespoon of raisins, but this will increase the amount of sugar you're eating

How much does this recipe make? 4 servings

Prep time: 5-10 minutes

What you need:

¾ cup light cream cheese, slightly softened

half a large cucumber, thinly sliced

8 slices of whole-wheat bread

Equipment and supplies:

Large knife

Cutting board

Plastic wrap (optional)

What to do:

Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich).

Place about 4 cucumber slices on 4 of the slices of bread and top with remaining bread slices.

Cut into quarters and serve immediately or wrap sandwiches and save for later.

How much does this make?

4 sandwiches

Prep time: 50 minutes

What you need:

1 cup gluten-free corn cereal, such as Chex

¼ cup gluten-free baked veggie chips (chili limon flavor works well)

¼ cup pecans

1 teaspoon ground lemon pepper

3 large egg whites

8 ounces boneless, skinless chicken breast, halved

1 medium yellow squash, cut into half moons

1 medium zucchini, cut into half moons

½ cup sliced carrots

Equipment and supplies:

Oven

Large bowl

Small bowl

Baking dish

Small saucepan

Knife

What to do:

Preheat the oven to 350°F (176°C).

In a large bowl, stir together the cereal, veggie chips, pecans, and lemon pepper. Smash and combine the cereal mixture.

Place the egg whites in a small bowl.

Working with 1 piece at a time, dip the chicken into the cereal mixture then dip it into the egg whites, then back into the cereal mixture, making sure all of the chicken is covered. Transfer the "breaded" chicken to a baking dish and repeat with the remaining chicken, cereal mixture, and egg whites.

Bake the chicken until golden brown, about 30 minutes.

While the chicken is baking, bring a small saucepan of water to a boil. Add the squash, zucchini, and carrots and simmer, lowering the heat if necessary, until tender, about 7 minutes. Serve the veggies with the chicken.

How much does this recipe make? 2 servings

Prep time: 1 hour and 10 minutes

What you need:

Ingredients for the chicken:

1 large bone-in chicken breast, skin removed

½ teaspoon salt substitute

½ teaspoon black pepper

Ingredients for the salad:

1 scallion

1 stalk celery

½ teaspoon Chinese five-spice powder

¼ teaspoon black pepper

1 tablespoon fat-free mayonnaise

2 romaine lettuce leaves

8-inch whole-wheat wrap

Equipment and supplies:

Baking sheet or shallow roasting pan

Aluminum foil

Knife and cutting board

Large mixing bowl

Measuring spoons

What to do:

Instructions for cooking the chicken:

Preheat oven to 350°F (176°C).

Line baking sheet or roasting pan with foil. Spray foil with cooking spray and place chicken on top.

Spray chicken with cooking spray and season with salt substitute and black pepper. Roast for 1 hour.

Allow to cool completely before pulling meat off of the bone and dicing. Chicken can be cooked a day or two in advance and kept refrigerated.

Instructions for making the salad:

Finely chop scallion and celery.

In a large bowl, combine the pre-made chicken, scallion, and celery, five-spice powder, pepper, and mayonnaise. Stir until well combined.

Spoon chicken mixture onto wrap and place lettuce on top. Roll up, cut in half, and serve with some crispy fresh veggies.

How much does this recipe make? 2 servings

Tip: For packed lunches, keep the filling and wrap separate and combine just before eating so the wrap doesn't get soggy.

rep and cook time: 25 minutes

What you need:

1½ cups quick oats

½ cup whole-wheat flour

½ teaspoon baking soda

½ teaspoon salt

1 teaspoon cinnamon

½ cup fresh or frozen blueberries

1 egg

1 cup skim milk

3 tablespoons apple sauce

¼ cup brown sugar

Equipment and supplies:

Large mixing bowl

8x8-inch baking pan

Measuring cups and spoons

What to do:

Preheat oven to 350° F.

Coat baking pan with cooking spray.

Place all of the ingredients into a large bowl and mix until just combined.

Pour into prepared pan and bake for 20 minutes or until a toothpick inserted into the center comes out clean.

Allow to cool for 5 minutes and cut into squares.

How much does this recipe make?

9 squares