Five-Minute Burritos

You can make this versatile dish with cooked pork, beef, or turkey.

Prep time: 2 minutes
Cook time: 3 minutes
Yield: 4 servings

Ingredients:

• 4 large flour tortillas
• 1 can (15.5 oz.) black beans, rinsed and drained.
• 1 cup cooked white rice
• 2 cups cooked shredded chicken
• 1/2 cup diced ripe avocado
• 1/4 cup shredded carrot
• 1/2 cup shredded cheddar cheese, divided
• 1/2 cup salsa, divided
• Sour cream (optional)
• Salsa (Optional)

How to make:
     Divide black beans, rice, chicken, avocado, and carrot among the center of flour tortillas. Sprinkle with 1 tablespoon each cheddar cheese and salsa. Foid tortillas sides over mixture, microwave on high 1 minute. Sprinkle tortillas with 1 tablespoon each remaining cheese and salsa. Microwave 1 minute longer, or until cheese melts. Serve with sour cream and salsa, if desired.

Nutrition per serving (without sour cream and additional salsa): 513 calories, 34 g protein, 17 g fat, 54 g carbohydrate, 209 mg calcium, 6 g fiber.

Vegetable Manicotti

Our speedy, healty version of a classic. By adding extra liquid to the dish, we've eliminated the need to cook the shells before stuffing them.

Prep time: 20 minutes
Bake time: 55 minutes
Yield: 14 manicottis

Ingredients:

• 2 teaspoons olive oil
• 1 yellow squash, chopped
• 1 medium zucchini, chopped
• 1 15oz. container part-skim ricotta cheese
• 1 1/2 cups shredded provolone or mozzarella, divided
• 1/4 cup grated Parmesan cheese 
• 2 large eggs
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 14 pieces (8 oz. box) manicotti, uncooked
• 1 jar (26 oz.) marinara sauce
• 1 cup water

How to make:

1. In large skillet, heat oil over medium heat. Add squash and zucchini. Cook, stirring. Until vegetables are browned, about 8 minutes. Cool 5 minutes.
2. In large bowl, combine ricotta, 1 cup provolone, Parmesan, eggs, parsley, salt, and pepper. Transfer cheese mixture to a large resealable storage bag. Push mixture toward one corner and twist bag closed. Make a 3/4" cut in a corner of bag, and squeeze filling into each pasta tube.
3. In bowl, combine marinara sauce and water. Spread 2/3 cup each into two 2-quart baking dishes, arranging in a single layer. Top with remaining marinara sauce.
4. Cover 1 pan with foil and bake 45 minutes. Remove foil and sprinkle with 1/4 cup provolone cheese. Bake 10 minutes, or until cheese melts.
5. Cover remaining dish tightly with double layer plastic wrap and freeze.

Nutrition per manicotti: 207 calories, 11 g protein, 9 g fat, 20 g carbohydrate, 215 mg calcium, 1 g fiber.

To reheat:  Thaw in refrigerator overnight. Remove plastic wrap, cover with foil, and follow baking directions in step 4.

Double-Stuffed Baked Potatoes

Oblong russets are a good choice for double baking. The brown skin crisps nicely, and the flesh has flaky texture that freezes well.

Prep time: 25 minutes
Cook time: 30 minutes if using a microwave, 75 minutes if using a standard oven
Yield: 8 servings

Ingredients:

• 8 russet or baking potatoes (about 3/4 lbs. each)
• 8 slices bacon
• 1 bunch green onions, sliced
• 4 cups cooked broccoli florets
• 2/3 cup reduced-fat sour cream
• 3 tablespoons butter
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup shredded cheddar cheese

How to make:

1. Heat oven to 400 degrees F. Prick potatoes several times with fork. Place in microwave oven, four at a time; cook 18 to 22 minutes. If using a standard oven, bake 60 minutes, or until potatoes are softened and cooked through. Let cool 15 minutes.
2. While potatoes are baking. Cook bacon in a large skillet over high heat until crisp, about 7 minutes. Transfer bacon to paper-towel-lined plate; crumble. Remove all but 1 tablespoon. Bacon drippings from skillet. Add onion and cook until softened, about 1 minute; cool.
3. Slice open skin from each potato; carefully scoop out pulp, leaving shell intact. Place pulp in a large bowl, mash, and stir in bacon, onion, broccoli, sour cream, butter, salt, and pepper.
4. Stuff potato shells with vegetable mixture. Sprinkle tops of potatoes with cheese. Place 4 potatoes in oven and bake 15 minutes, or until cheese melts and potato is heated through. Store remaining potatoes in container with lid and freeze.

Nutrition per serving: 422 calories, 13 g protein, 14 g fat, 63 g carbohydrate, 118 mg calcium, 7 g fiber.

Note: To reheat, thaw potatoes in refrigerator overnight. Place in baking pan, and cook 25 minutes in a 350 degree F oven, or microwave until heated through.

Creamy Parmesan Twice-Baked Potatoes

We microwaved the potatoes and used a Parmesan-peppercorn salad dressing in this easy version of twice-baked potatoes. Reheat the stuffed potatoes in the oven for a crispy top, but if you're short on time, just pop them in the microwave.

Prep time: 20 minutes
Cook time: About 25 minutes
Makes: 4 main-dish servings
Ingredients:

• 4 medium baking potatoes (about 10 ounces each)
• 1/2 cup bottled creamy Parmesan with cracked peppercorn salad dressing
• 1 green onion, sliced
• 1/4 cup grated Parmesan cheese
• Green-onion tops (optional)

How to make:

1. Pierce potatoes with fork in several places. Place potatoes on paper towel in microwave oven. Cook potatoes on High 10 to 12 minutes or until fork-tender, turning potatoes over once halfway through cooking; cool slightly.
2. Meanwhile, preheat oven to 450 degrees F. In medium bowl, mix salad dressing and sliced onion; set aside.
3. When potatoes are cool enough to handle, slice each potato lengthwise in half. With spoon, carefully scoop out flesh from each potato half, leaving 1/4-inch-thick shell and making sure potato-skin shells are intact. Place flesh in bowl with dressing mixture. Place shells on small cookie sheet.
4. With potato masher or fork, mash potato mixture in bowl until almost smooth. Spoon mashed-potato mixture into shells; sprinkle with parmesan.
5. Bake potatoes 12 to 15 minutes or until heated through and golden on top. Arrange potatoes on bed of green-onion tops if you like.

Each serving: About 420 calories, 8 g protein, 61 g carbohydrate, 18 g total fat (4 g saturated), 5 g fiber, 4 mg cholesterol, 440 mg sodium. 

Kitchen tip: You can also make Horradish & Cheddar Twice-Baked Potatoes with this recipe above. Prepare recipe as above, except in Step 2, substitute 1/2 cup Shredded Cheddar cheese for the Parmesan.
Each serving: About 370 calories, 10 g protein, 62 g carbohydrate, 10 g total fat (6 g saturated), 6 g fiber, 30 mg cholesterol, 135 mg sodium.