Goulash

1c. cooked macaroni or cooked rice
1 lg. onion, chopped
1&1/2 lbs. ground beef (may use other meats or seafood, or a combination of meats and/or seafood totaling 1&1/2 lbs.)
1 can tomatoes, undrained (use a large can if you want lots of tomatoes, small can for less tomatoes)
1 can tomato paste

Cook the macaroni or rice accordingly.  In a large skillet, cook onion, on medium heat, in spoonful of margarine or cooking oil*.  Add ground beef broken in bits.  After beef is cooked, add tomato paste and tomatoes.  You may add seasonings to taste at this point.  If you chose rice, stir in the rice.  Increase the heat to bring to a boil, then reduce heat to low and simmer 10-15 min, stirring occasionally.  If you chose macaroni, then add the macaroni after simmering.

*For lower fat alternative, may omit margarine or cooking oil and cook the onion in with the beef which has its own fat.  You may also drain the fat after the beef is cooked.  Then add remaining ingredients as above.

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Hamburger Stew

1-2 lb. hamburger
6-8 lg. potatoes, diced**
1 lg. onion, diced
salt*
pepper
1/2c. flour (optional***)

In large saucepan, brown hamburger and drain fat.  Then add diced potatoes, onion, salt, pepper, and enough water to cook vegetables in.  Bring to a boil and boil until vegetables are tender.  Use a small amount of liquid and add to the flour (in a separate bowl) and stir until thick and all lumps are out.  Put flour mixture into stew and cook until thick.

*may omit salt and use other herbs and seasonings.  See link below for herbs and seasonings you can use and their health benefits.

**may add other vegetables to stew such as carrots, celery, and/or tomatoes.

***Flour is optional in this recipe.  It's used to make the stew thick (like gravy).  If you don't want thick stew, you may leave this out.

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Potato Soup

10 lg. potatoes, peeled and diced
2 lg. onions, diced
salt*
pepper
1&1/2c. dry milk   OR   5c. whole milk
1 stick butter or margarine
1/2c. flour

Boil potatoes and onions together until done (potatoes will be soft).  Add dry milk to water in pan or drain vegetables and add whole milk.  Bring back to a boil stirring constantly so milk doesn't burn, then reduce heat to low to medium heat.  Add butter, salt, and pepper to taste. Take a small amount of milk mixture and slowly add to flour, measured into a separate bowl, and stir until slightly thick and all lumps are gone.  Stir this mixture into pot.  Soup will thicken.

*may omit salt and add other herbs and seasonings to soup.  See link below for possible herbs and seasonings to use and their health benefits.

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Basic Cream Soup (with variations)

1&1/2T. margarine
1T. flour
dash of pepper
1/2t. salt*
1&1/2c. milk
3/4c. cooked, pureed vegetables of your choice**

Melt margarine in a small saucepan on medium heat.  Add milk, flour, and seasonings; stir until well blended.  Bring to the boiling point, stirring constantly so the milk doesn't burn on the bottom, then add the pureed vegetables.  Reduce the heat and cook over low heat about 5 min., stirring frequently.  Serve.  May serve with grated cheese of your choice on top and/or crackers.

*May omit salt and add other herbs/seasonings of your choice to the soup.  For suggestions, see the link below for common herbs/seasonings and their health benefits.

**May use uncooked diced vegetables of your choice--be sure they're diced quite small so they cook faster.  You'll have to boil them a while to cook them, stirring constantly so the milk doesn't burn on the bottom.  The soup will be ready to serve when the vegetables are softened to eat.

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Chicken Soup

chicken-uncooked (enough for 1-2c. cooked)
2 vegetables-preferrably different colors like peas and carrots (doesn't matter if they're canned-undrained-1 can each, bottled-small bottle-undrained-1 bottle each, frozen-1/2 bag each, or fresh-1c. each-bite-sized)
1 can cream of chicken soup (optional-if you prefer creamier soup)
1 chicken bouillon cube   OR   1 t. chicken bouillon powder
1c. noodles of your choice (optional)
1 quick sprinkle herbs/seasonings (recommended ginger and honey)

Herbs that can be used and their health benefits to the body:

cayenne-digestion, circulation, arthritis, colds/sinuses, kidneys
celery seeds-blood pressure, muscle spasms, arthritis, kidneys, antioxidant, sedative, diuretic, inflammation
fennel-digestion, kidneys, liver, lungs
honey-antibacterial properties, natural flavor enhancer
garlic-helpful for practically everything
parsley-cancer, digestion, kidneys, liver, thyroid, blood pressure, diuretic, bad breath
rosemary-digestion, circulation, congestion, liver, cancer, blood pressure, menstrual cramps, headaches
thyme-inflammation, respiratory issues, eliminates gas, headaches, liver
mustard seed (dry mustard)-digestion, inflammation, congestion
black pepper-antioxidant

Place uncooked chicken in a large soup pan.  Choose the herbs you want to flavor your chicken--just a quick sprinkle of each (choose no more than 3 or 4).  Add water to pan--so pan is about 1/2 full.  Bring to a boil on high heat and boil until chicken is cooked (about 20-30 min. depending on how big the chicken pieces are).  Remove chicken from pan and cut up into bite-sized pieces.  Return chicken to pan.  Add the vegetables, chicken bouillon, cream of chicken soup, and noodles.  Bring back to a boil and boil until vegetables and noodles are the right consistency or 5-10 min.  May serve with crackers if you don't add noodles to the soup.  Enjoy!

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Grandma's Chicken Vegetable Soup

Adapted from Produce for Better Health Foundation and the U.S. Potato Board

14&1/2 oz. can reduced-sodium chicken broth

1/2c. water

1 lb. (3 med.) potatoes, cut into 1/2-inch cubes

1 med. carrot, cut into 1/4-inch slices

1 lb. boned and skinned chicken breasts, cut into 1-inch chunks

1 med. zucchini, cut into 1/4-inch slices

3 green onions, sliced

2t. basil

1/8t. salt

1/8t. black pepper

In 3-qt. saucepan over medium heat, combine broth and water.  Cover and bring to boil.  Add potatoes and carrots; cover and cook 5 min.  Add chicken, zucchini, onions, and basil; bring to boil, reduce heat, cover and cook until chicken is opaque throughout, about 7-10 min.  Season with salt and pepper.  Serves 4.

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Baked Beans

2 cans great northern beans
1 bottle ketchup
3 strips bacon
1/4c. chopped onion
3T. vinegar
brown sugar

Put beans in 13x9x2-inch baking dish.  Stir in ketchup, onion, and vinegar.  Sprinkle with brown sugar and put bacon on top.  Bake at 350℉ for 40 min.

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Lentil Soup

1T. cooking oil
1 lg. carrot, grated
1/2t. thyme
15 oz. can stewed diced tomatoes with juice
3/4c. dried lentils
1/8t. black pepper
1/4c. chopped fresh parsley or 1T. dried parsley
1 lg. onion, chopped
1/2t. marjoram
3&1/2c. chicken broth
1/4t. salt

In large saucepan, saute oil, onion, carrot, marjoram, and thyme; stirring 5 min.  Stir in tomatoes, chicken broth, and dried lentils.  Bring to a boil, reduce heat, cover and simmer for 1 hour or until lentils are tender.  Stir in salt, pepper, and parsley and simmer for a few more minutes.  Serve with cheese and rice.

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Broccoli Cheese Soup

2 lbs. broccoli, cut up
1 lg. onion, chopped
1/4c. chicken soup base (broth)
3/4c. butter
1c. flour
4c. milk
1/4t. garlic
1/2 lb. grated cheese

Boil broccoli, onion, and soup base with just enough water to cover vegetables.  When tender, mash mixture with a potato masher.  In another pot, while mixture is boiling, make a thick roux with the butter, flour , and garlic using low heat.  Add milk and stir until thickened (medium heat to not quite a boil).  Combine both mixtures and add cheese.  Stir until cheese is melted.

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