Main Dishes

Nutty Noodles


  • ½ cup low fat, low sodium chicken broth
  • 1/3 cup creamy peanut butter
  • 3 tablespoons teriyaki sauce
  • 2 tablespoons brown sugar
  • 1 tablespoon lime juice
  • ½ teaspoon garlic powder
  • 1/8 to ¼ teaspoon red pepper


  • 6 cups cooked spaghetti noodles
  • ¾ cup chopped green onion
  • 1½ cups grated carrots
  • 1½ cups broccoli flowerets, cut in thin slices
  • 1 cup snow peas
  • ½ cup thinly sliced red cabbage
  • 4 tablespoons dry roasted, salted peanuts, chopped

In a large bowl, mix chicken broth, peanut butter, teriyaki sauce, brown sugar, lime juice, garlic powder and red pepper. Place cooked noodles in the bowl and coat with the sauce. Remove noodles from the bowl, saving remaining sauce. Place noodles into a covered dish and put into a warm oven. Pour the remaining sauce into a large skillet. Stir-fry the onion, carrots, broccoli and snow peas for 1 to 2 minutes until the vegetables are slightly tender. Add the vegetables and sauce to the noodles and mix. Garnish each serving with chopped peanuts. Makes 4 servings.

Nutrition facts per serving: 237 micrograms folic acid.

Peanutty Chicken Piccata

  • 6 ounces spinach, trimmed, cooked and drained
  • 2 tablespoons chicken broth
  • 2 4-ounce chicken breasts, boned
  • 4 tablespoons flour
  • 2 tablespoons peanut oil
  • ½ cup fat free egg substitute
  • 2 teaspoons butter
  • 4 tablespoons white wine
  • 3 teaspoons lemon juice
  • 2 baked potatoes

Mix chicken broth into hot spinach. Set aside. Flatten chicken breasts, coat with flour, shake off excess. Heat oil over medium-high heat. Dip chicken in egg substitute and sauté 2 to 2½ minutes on each side. Keep warm. Discard oil. Melt butter in same skillet over medium heat. Add peanuts. Cook and stir until lightly browned. Add wine, cook 1 minute. Add chicken, reduce heat and simmer 3 minutes. Sprinkle with lemon juice. Arrange spinach on serving plate. Top with chicken breast and sauce. Serve with baked potato. Makes 2 servings.

Nutrition facts per serving: 807 calories, 55 g protein, 32 g total fat (8g saturated fat), 72 g carbohydrate, 9 g dietary fiber, 108 mg cholesterol, 563 mg sodium. Daily Value: 55% folic acid, 80% vitamin A, 60% vitamin C, 25% calcium, 45% iron, 219 micrograms folic acid.

Peanut Butter and Banana Waffles

  • 2 frozen waffles, prepared
  • 2 tablespoons peanut butter
  • 1 medium banana

Makes 1 serving.

Nutrition facts per serving : 513 calories, 14 g protein, 24 g total fat (5 g saturated fat), 63 g carbohydrate, 5 g dietary fiber, 25 mg cholesterol, 634 mg sodium. Daily Value: 32% folic acid, 20% vitamin A, 15% vitamin C, 6% calcium, 25% iron, 127 micrograms folic acid.

Peanut Butter Oatmeal

Add any flavored instant oatmeal according to package instructions. Add one tablespoon peanut butter before serving. Makes 1 serving.

Nutrition facts per serving: 224 calories, 9 g protein, 10 g total fat (4 g saturated fat), 25 g carbohydrate, 4 g dietary fiber, 0 mg cholesterol, 171 mg sodium. Daily Value: 38% folic acid, 20% vitamin A, 50% iron.

Black Bean and Lentil Supper

This satisfying meatless dish makes enough for dinner, plus extra to tote to work for an easy lunch.

  • Nonstick spray coating
  • 2 cups sliced carrots
  • 3 cups sliced fresh mushrooms
  • ½ cup chopped onion
  • 2 cups Florida orange juice
  • ½ teaspoon garlic salt
  • 1 cup dry lentils, rinsed and drained
  • 1 15-ounce can black beans, rinsed and drained
  • 2 cups frozen whole kernel corn
  • 1 cup shredded reduced-fat cheddar cheese (4 ounces)

Spray an unheated large saucepan with nonstick coating. Add carrots, mushrooms, and onion; cook over medium heat until tender. Carefully stir in orange juice and garlic salt. Bring to a boil. Add lentils. Return to boiling; reduce heat. Simmer, covered, for 50 minutes. Add black beans and corn. Cook 5 to 10 minutes more or until lentils are tender and liquid is almost absorbed. Stir in ½ cup of the cheese. To serve, sprinkle each serving with some of the remaining cheese. Makes 6 main-dish servings.

Nutrition facts per serving: 350 calories, 22 g protein, 6.2 g carbohydrate, 5 g total fat (2 g saturated fat), 13 mg cholesterol, 6 g dietary fiber, 516 mg sodium. Daily value: 61% vitamin C, 113% vitamin A, 28% thiamin, 18% riboflavin, 19% niacin, 16% calcium, 34% iron, 29% potassium, 210 micrograms folic acid.

Lentil Pizza

  • 1 cup dry lentils
  • 2 cups water
  • 1 pound bulk pork sausage
  • 1 29-ounce can tomato sauce
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • ¾ teaspoon garlic powder
  • 1 cup sliced, fresh mushrooms (optional)
  • 3 cups shredded mozzarella cheese
  • 2 pizza crusts (12")

Preheat oven to 400 degrees. Cook lentils in water for 30 minutes; drain. In a skillet, brown the sausage, stirring until the meat is separated. Pour off the fat, add lentils, and mix thoroughly. In a bowl, combine the tomato sauce and seasonings. Spread each pizza crust with half of the sauce. Top with the sausage-lentil mixture, mushrooms, and cheese. Bake for 15 to 20 minutes.