p. 1

brian jackson 20-minute meals cheesy chicken bagel pizza 2 4 1/2-inch 2 1/4-ounce plain bagels sliced in half 1/2 cup lower-sodium marinara sauce 1 cup shredded rotisserie chicken breast 1 cup preshredded part-skim mozzarella cheese preparation 1 1 preheat broiler 2 2 place bagel halves cut sides up on a baking sheet broil 2 minutes or until lightly toasted 3 3 spread 2 tablespoons marinara on cut side of each bagel half top each half with 1/4 cup chicken and sprinkle with 1/4 cup cheese broil bagel halves an additional 2 minutes or until cheese melts baked mozzarella bites

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p. 2

ingredients 1/3 cup panko japanese breadcrumbs 3 1-ounce sticks part-skim mozzarella string cheese 3 tablespoons egg substitute cooking spray 1/4 cup lower-sodium marinara sauce such as mccutcheon s preparation 1 1 preheat oven to 425° 2 2 heat a medium skillet over medium heat add 1/3 cup panko to pan and cook for 2 minutes or until toasted 3 4 stirring frequently remove from heat and place the panko in a shallow dish 3 cut mozzarella sticks into 1-inch pieces working with one piece at a time dip cheese in egg substitute dredge in panko place cheese on a baking sheet coated with cooking spray bake at 425° for 3 minutes or until the cheese is softened and thoroughly heated 4 pour the marinara sauce into a microwave-safe bowl microwave at high 1 minute or until thoroughly heated stirring after 30 seconds serve with mozzarella pieces sloppy joe sliders

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p. 3

ingredients 1 large carrot 10 ounce lean ground beef 3/4 cup prechopped onion 1 teaspoon garlic powder 1 teaspoon chili powder 1/4 teaspoon freshly ground black pepper 1/4 cup ketchup 1 tablespoon dijon mustard 1 tablespoon worcestershire sauce 1 tablespoon tomato paste 1 teaspoon red wine vinegar 1 8-ounce can no-salt-added tomato sauce 8 slider hamburger buns preparation 1 1 preheat broiler 2 2 heat a large nonstick skillet over medium-high heat while the pan is heating grate carrot add carrot beef 3 4 and onion to pan cook 6 minutes or until beef is browned and vegetables are tender add garlic powder chili powder and pepper cook 1 minute 3 combine 1/4 cup ketchup and the next 5 ingredients through tomato sauce in a small bowl add ketchup mixture to pan stirring to evenly coat beef mixture simmer for 5 minutes or until thickened 4 while sauce thickens arrange buns cut side up in a single layer on a baking sheet broil 2 minutes or until lightly toasted place about 1/4 cup beef mixture on bottom half of each of 8 buns top each slider with top half of bun chicken and waffle sandwiches

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p. 4

ingredients 4 slices lower-sodium bacon halved crosswise 3 tablespoons canola mayonnaise 1 tablespoon low-fat buttermilk 1 teaspoon cider vinegar 1/4 teaspoon sugar 1/4 teaspoon garlic powder 1/8 teaspoon freshly ground black pepper 8 frozen whole-grain waffles toasted 6 ounces thinly sliced lower-sodium deli chicken breast 8 1/4-inch-thick slices ripe tomato 4 boston lettuce leaves preparation 1 1 cook bacon in a large nonstick skillet over medium heat until crisp drain on paper towels 2 2 combine mayonnaise and the next 5 ingredients through black pepper in a small bowl 3 3 spread mayonnaise mixture evenly over 4 waffles divide chicken bacon tomato and lettuce evenly among servings top with remaining waffles.

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p. 5

ham and swiss egg sandwiches ingredients cooking spray 4 ounces thinly sliced lower-sodium deli ham 4 large eggs 4 english muffins split and toasted 4 1-ounce slices emmentaler or swiss cheese preparation 1 1 preheat broiler to high 2 2 heat a nonstick skillet over medium-high heat coat the pan with cooking spray add ham to pan sauté 2 3 minutes or until lightly browned remove from pan recoat pan with cooking spray crack eggs into pan cover and cook for 4 minutes or until desired degree of doneness remove from heat 3 place 4 muffin halves cut sides up on a baking sheet top each half with 1 cheese slice broil for 2 minutes or until cheese melts divide ham among cheese-topped muffin halves top each with 1 egg and 1 muffin half bacon mac

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p. 6

ingredients 12 ounces strozzapreti or penne pasta 4 teaspoons all-purpose flour 1 1/2 cups skim milk divided 2 cups finely shredded sharp cheddar cheese divided 1/4 cup sliced green onions 1 teaspoon hot sauce 1/4 teaspoon pepper 2 slices center-cut bacon cooked and crumbled cooking spray preparation 1 1 preheat broiler 2 2 bring 6 quarts water and 1 tablespoon salt to a boil add pasta cook 8 minutes or until al dente drain 3 3 combine flour and 1/2 cup milk in a saucepan over medium heat gradually add 1 cup milk bring to a boil cook 1 minute stirring constantly remove from heat let stand 4 minutes or until it cools to 155° stir in 1 1/2 cups cheese add 1/4 teaspoon salt onions hot sauce pepper and bacon stir add pasta toss spoon into a 2quart broiler-safe dish coated with cooking spray top with 1/2 cup cheese broil 7 minutes barbecue pulled chicken sliders

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p. 7

ingredient 1/2 cup no-salt-added ketchup 1 tablespoon dark brown sugar 1 tablespoon cider vinegar 1 teaspoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon dry mustard 1/2 teaspoon smoked paprika 1/2 teaspoon ground cumin 1/8 teaspoon ground allspice 2 cups shredded skinless boneless rotisserie chicken breast 8 1.3-ounce sliders mini buns such as pepperidge farm 8 bread-and-butter pickle chips preparation 1 1 combine first 10 ingredients in a small saucepan over medium heat bring to a simmer cook 3 minutes or 2 until slightly thick stirring occasionally add chicken to ketchup mixture stir to combine cook 2 minutes or until chicken is thoroughly heated 2 spoon 3 tablespoons chicken mixture on bottom half of each bun top each with 1 pickle chip and top half of bun.

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p. 8

steak and cheese sandwiches with mushrooms ingredients 1 teaspoon olive oil 2 cups presliced onion 2 cups green bell pepper strips 2 teaspoons bottled minced garlic 1 cup presliced mushrooms 3/4 pound top round steak trimmed and cut into thin strips 1/4 teaspoon salt 1/8 teaspoon black pepper 2 teaspoons worcestershire sauce 4 0.6-ounce slices reduced-fat provolone cheese cut in half 4 2 1/2-ounce hoagie rolls with sesame seeds preparation 1 1 heat oil in a large nonstick skillet over medium-high heat add onion bell pepper and garlic to pan sauté 3 2 minutes add mushrooms to pan sauté 4 minutes sprinkle beef with salt and black pepper add beef to pan sauté 3 minutes or until browned stirring occasionally stir in worcestershire sauce cook 1 minute 2 place 1 cheese slice half on bottom half of each roll and top each serving with one-fourth of beef mixture top with remaining cheese slice halves and tops of rolls ham and cheese hash browns

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p. 9

ingredients 3 cups frozen hash brown potatoes with onions and peppers such as ore-ida potatoes o brien 1/3 cup fat-free less-sodium chicken broth 1/2 cup drained canned quartered artichoke hearts chopped 1/4 cup chopped green onions 1/8 teaspoon black pepper 3 ounces smoked ham cut into bite-sized pieces 1/2 cup about 2 ounces shredded monterey jack cheese preparation 1 combine potatoes and chicken broth in a 1-quart microwave-safe casserole cover with lid and microwave at high 12 minutes stirring after 6 minutes 2 uncover dish stir in 1/2 cup artichoke hearts green onions 1/8 teaspoon black pepper and ham sprinkle with cheese microwave uncovered at high 1 minute pan-seared shrimp po boys

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p. 10

ingredients 1/3 cup reduced-fat mayonnaise 2 tablespoons sweet pickle relish 1 tablespoon chopped shallots 1 teaspoon capers chopped 1/4 teaspoon hot pepper sauce such as tabasco 1 pound peeled and deveined large shrimp 1 1/2 teaspoons salt-free cajun seasoning 2 teaspoons olive oil 4 2 1/2-ounce hoagie rolls 1/2 cup shredded romaine lettuce 8 thin tomato slices 4 thin red onion slices preparation 1 1 combine first 5 ingredients in a small bowl heat a large nonstick skillet over medium-high heat combine shrimp and cajun seasoning in a bowl toss well add olive oil to pan and swirl to coat add shrimp to pan cook 2 minutes on each side or until done 2 2 cut each roll in half horizontally top bottom half of each roll with 2 tablespoons lettuce 2 tomato slices 1 onion slice and one quarter of shrimp spread top half of each roll with about 2 tablespoons mayonnaise mixture place on top of sandwich 3 carrot and cabbage slaw combine 4 cups shredded green cabbage and 1 cup shredded carrot in a large bowl combine 3 tablespoons reduced-fat mayonnaise 1 tablespoon cider vinegar and 1/4 teaspoon celery seeds in a small bowl add mayonnaise mixture to cabbage mixture stir well note using salt-free cajun seasoning reduces the sodium in this dish without sacrificing any of the flavor carrot and cabbage slaw makes for a crunchy side dish.

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