Nonstick cooking spray

2 medium green bell peppers, chopped

1 cup chopped yellow onion

2 cups (about 8oz) chopped eggplant

1 cup (about 4oz) sliced mushrooms

2 garlic cloves, minced

2 TBSP dried basil, divided

3 cups water

1 can (about 14oz) diced tomatoes with Italian herbs

1/2 cup red wine or water

1 can (about 15oz) white beans, rinsed and drained

2 tsp sugar

1/4 tsp salt

1/4 cup minced fresh parsley

1 1/2 cups (6oz) shredded mozzarella cheese

1. Spray dutch oven with cooking spray. Heat over medium-high heat until hot. Add bell peppers and onion; cook 4 minutes or until onion is translucent, stirring frequently.

2. Add eggplant, mushrooms, garlic and all but 1 tsp of basil. Cook 4 minutes, stirring frequently. Add water, tomatos with juice and wine; stir to blend. Reduce heat; cover tightly and simmer 30 minutes; stirring occasionally.

3. Remove dutch oven from heat. Stir in beans, sugar and salt. Cover and let stand 5 minutes. Toss remaining 1 tsp basil with parsley and cheese; top each serving with 1/4 cup mixture.

Serves 6

Nonstick cooking spray

2 cups finely chopped carrots

1 cup chopped green bell pepper

2 stalks celery, thinly sliced

1/2 cup finely chopped onion

3 cloves garlic, minced

1/4 cup all-purpose flour

1 to 2 tsp curry powder

1/4 tsp ground nutmeg

3 cups chicken broth

1 pound boneless skinless chicken breasts, cooked and cut into 1/2 inch pieces

1 cup milk

1 cup chopped seeded tomato

1 medium apple cored, peeled and sliced

1/4 cup uncooked converted rice

1/2 tsp slat

1/8 tsp black pepper

1. Spray large nonstick saucepan with cooking spray; heat over medium heat until hot. Add corrots, bell pepper, celery, onion and garlic; cook and stir 5 minutes. Sprinkle with flour, curry powder and nutmeg; cook and stir 1 to 2 minutes.

2. Add chicken broth, chicken, milk, tomato, apple, rice, salt and pepper; heat to a boil. Reduce heat to low and simmer, uncovered 20 minutes or until rice is tender.

Serves 8

1 TBSP vegetable oil

1 large onion, chopped

2 medium tomatoes, seeded and chopped

2 medium carrots, thinly sliced

4 oz fresh green beans, cut into 1 inch pieces

2 medium green onions, sliced

3/4 cup canned chickpeas, drained

1 can (12oz) tomato juice

1 cup water

1/3 cup bulgur wheat

1 TBSP dried mint

1 tsp dried summer savory

1/2 tsp salt

Dash black pepper

1 small zucchini, sliced

Sour cream (optional)

Fresh mint (optional)

1. Heat oil in 5-quart dutch oven over medium heat. Cook and stir onion until tender. Stir in tomatoes, carrots, green beans, green onions, chickpeas, tomato juice, water, bulgur, mint, savory, salt and pepper in dutch oven. Bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered, about 20 minutes or until beans and carrots are slightly tender.

2. Add zucchini to vegetable mixture. Bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered, about 4 minutes or until zucchini is slightly tender.

3. Serve in bowls; garnish with dollops of sour cream and fresh mint.

Seves 4

1 tsp olive oil

1 small onion, chopped

1 cup thinly sliced carrots

1 cup chicken broth

1 can (about 14oz) diced tomatoes

1 cup diced cooked chicken breast

3 cups baby spinach leaves or sliced kale

1. Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 5 minutes or until golden brown. Stir in carrots and broth; bring to a boil.

2. Reduce heat; simmer, uncovered, 5 minutes. Add tomatoes with juice; simmer 5 minutes or until carrots are tender. Add chicken; heat through. Add spinach, stirring until wilted. Simmer 1 minute. Ladle into bowls.

Serves 2

2 cups chicken broth

2 cups water

1 pkg. (about 10oz) refrigerated fully cooked chicken breast strips, cut into pieces

1 pkg. (about 7oz) chicken-flavored rice and vermicelli mix

1 large jalapeno pepper, * minced

2 green onions, chopped

1 TBSP soy sauce

1 TBSP fresh lime juice

1 TBSP minced cilantro (optional)

* Jalapeno peppers an sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

1. Combine chicken broth, water, chicken, rice mix, jalapeno pepper, onions and souy sauce in large saucepan. Bring to a boil over high heat. Reduce heat to low. Cover; simmer 20 minutes or until rice is tender; stirring occasionally.

2. Stir in lime juice; sprinkle3 with cilantro.

Serves 4

1 can ( about 14oz) beef broth

1/2 cup chopped onion

1/2 cup chopped carrot

2 ounces uncooked whole wheat spaghetti, broken into 2 to 3 inch pieces

1 cup zucchini slices, cut in half

8 ounces frozen fully cooked Italian style meatballs, thawed

1 can (8oz) pizza sauce

1/2 cup (2oz) shredded mozzarella cheese

Combine broth, onion and carrot in large saucepan. Add spaghetti. Bring to a boil. Reduce heat, simmer, covered 3 minutes.

Add zucchini, meatballs and pizza sauce to broth mixture. Return to a boil. Reduce heat. Simmer, covered, 8 to 9 minutes more or until meatballs are hot and spaghetti is tender, stirring frequently. Ladle into bowls. Sprinkle with mozzarella cheese.

Serves 4

1 (12oz) can Spam lite, cubed

1 cup chopped onion

2/3 cup chopped green bell pepper

1/2 cup chopped celery

2 cloves garlic, minced

1 (14 1/2 oz) can tomatoes, cut up

1 (10 oz) can low sodium chicken broth

1/2 tsp dried thyme leaves

6 to 8 drops hot pepper sauce

1 bay leaf

1 cup log grain rice

2 TBSP chopped fresh parsley

In a large nonstick skillet or 3 quart nonstick saucepan, saute Spam, onion, bell pepper, celery and garlci until vegetables are tender. Add tomatoes, chicken broth, thyme, hot pepper sauce and bay leaf. Bring to a boil; stir in rice. Cover. Reduce heat and simmer 20 minutes or until rice is tender. Discard bay leaf. Sprinkle with parsley.

Serves 6

1 TBSP vegetable oil

1 medium onion, finely chopped

1 green bell pepper, finely chopped

1 stalk celery, finely chopped

3 cloves garlic, minced

2 1/2 cups water

1 can (about 150z) kidney beans, rinsed and drained

1 cup uncooked converted rice

1/4 pound Canadian bacon, finely chopped

1 bay leaf

 1 tsp dried thyme

1/2 tsp black pepper

Fresh thyme sprigs (optional)

Heat oil in nonstick skillet over medium high heat. Add onion, bell pepper, celery and garlic; cook and stir 5 minutes or until vegetables are tender.

Add water, beans, rice, bacon, bay leaf, thyme and black pepper to skillet. Cover; cook over medium heat 15 to 20 minutes or until liquid is absorbed and rice is tender. Remove bay lef; discard. Garnish with thyme sprigs.

Serves 6

2 TBSP olive oil

1 pound boneless skinless chicken breasts, thinly sliced

1 cup green onions, sliced

1/4 cup chopped green bell pepper

1/4 cup chopped red bell pepper

2 to 3 cloves garlic, minced

1 tsp dried oregano

1 can (about 140z) diced tomatoes with green chiles

1 can (about 14 oz) chicken broth

1/4 tsp black pepper

1 cup long grain white rice

1/2 cup black olives

1/2 cup grated Parmesan cheese

1/3 cup frozen peas, thawed

2 TBSP chopped fresh basil or 2 tsp dried bsil

2 TBSP chopped fresh parsley or 2 tsp dried parsley

Heat oil in large skillet over medium high heat. Add chicken; cook until no longer pink. Add green onions, bell peppers, garlic and oregano; stir to coat.

Add tomatoes, chicken broth and black pepper; bring to a boil. Stir in rice. Cover; reduce heat and cook 20 minutes or until most of the liquid is absorbed. Stir in olives, cheese, peas, basil and parsley.

Serves 4

1 pound bonelss pork loin chops, cut into 1 inch pieces

1/4 cup teriyaki sauce

1 (6.2oz) package Rice A Roni Fried Rice

1/4 cup chopped onion

2 TBSP butter

1 (8oz) can pineapple chunks in juice, drained, reserving 1/4 cup juice

1 cup sliced carrots

1/4 cup slivered almonds, toasted

In small bowl, combine pork and teriyaki sauce; set aside.

In large skillet over medium heat, saute rice vermicelli mix and onion with butter until vermicelli is golden brown.

Slowly stir in 1 cup water, reserved 1/4 cup pineapple juice, carrots, pork mixture and Special seasonings; bring to a boil. Reduce heat to medium low. Cover; simmer 15 to 20 minutes or until rice is tender and pork is no longer pink inside.

Stir in pineapple chunks. Cover; let stand 5 minutes before serving. Sprinkle with almonds

Serves 4

**Tip: For a variety, try sliced chicken or steak instead of pork.