Chef D’s
College Student
Cook Book


Written by Dr. Drew Appleby and the members
of his 2000, 2001, 2002, 2003, 2004, and 2005
Student-Athlete Freshman Learning Communities at
Indiana University−Purdue University Indianapolis


Chef D is an acronym for Cheap, Healthy, Easy,
Fast, and Delicious. The recipes in this book were
chosen because they meet most of these criteria.
Introduction



It has been an honor and a pleasure to teach IUPUI’s Student-Athlete Freshman Learning
Community for the past six years. I have worked hard to make it a valuable and relevant class for
my student-athletes, and they have rewarded me with enthusiasm and hard work. The purpose of
my learning community is to enable new student-athletes to succeed during their freshman year,
return to IUPUI the next year as sophomores, and continue to participate actively in their sports.
The average freshman-to-sophomore retention rate of students in this class has been ~22% higher
than the average for all IUPUI students and ~15% higher than the average for IUPUI student-
athletes who were not enrolled in this class. To add to this success, 94% of my student-athletes
who have returned to IUPUI as sophomores have continued to participate in their sports.



The idea for this cookbook occurred to me during the second meeting of my 2000
Learning Community when I asked my students what was causing them stress. When several
indicated they didn’t know what to cook for themselves because they had never lived away from
home before, I immediately knew they were in need of some cheap, healthy, easy, fast, and
delicious recipes. I gave them some of my favorite recipes that met these criteria at the beginning
of the next class. When I suggested we collaborate to create a list of such recipes we could all
share, they enthusiastically agreed, and this cookbook was born.

Sincerely,
Dr. Drew C. Appleby (aka Dr. A)
Professor of Psychology and Director of Undergraduate Studies
Indiana University-Purdue University Indianapolis Psychology Department

PS: This cookbook has attracted both local and national attention. Its recipes have been
demonstrated live on the Fox 59 Morning Show, it has been described in two articles in the
Indianapolis Star, and it was featured in the August 2005 edition of Cooking Light magazine.

3
Table of Contents
Dr. A’s Tips for Novice Cooks

Chapter 1: Breakfast
• Granola
• Orange-Banana Smoothie
• Pancakes
• Breakfast Cookies
• Bull’s Eye
• Cheese Omelet
• Ready-When-You-Are Oatmeal
• Scrambled Cheese Eggs
• Bacon-Cheddar Rolled Omelet
• Breakfast Bagel
• Quick Cinnamon Toast
• Homemade Pop Tarts

Chapter 2: Appetizers & Snacks
• Jaguar Power Bars
• Puppy Chow #1
• Puppy Chow #2
• Swedish Meatballs for a Big Party
• Skyline Dip
• Black Bean Dip
• Cinnamon Tortilla Roll-Ups
• Ants on a Log
• Grandma’s Veggie Dip
• Baked Artichoke Dip
• Nachos Pronto
• Dill Dip
• Peanut Butter & Banana Wrap
• Frozen Grapes
• Pizza Sticks
• Hummus
• Shrimp Salsa
• Taco Dip
• White Bean Pâté
• Pizza Rounds
• Taco Meatballs
• Quick Texas Dip
• Mini Pizza
• Sausage Pinwheels
• Cranberry and Salsa Meatballs
• Sweet & Sour Wienies
• Cheese Ball
• Nacho Dip
• Hot Chili Dip
• Corn & Black Bean Salsa
• Shrimp on a Brick

Chapter 3: Salads
• Your Basic Salad
• Greek Salad
• Chilled Cucumbers
• 7-Layer Pea Salad
• Waldorf Salad
• Lettuce Salad
• Italian White Bean Salad
• Grilled Chicken
• Pasta Salad
• Israeli Carrot & Raisin Salad
• Bow-Tie Pasta Salad
• Beans & Corn Relish Salad
• Five-Cup Salad
• Rainbow Pasta
• Italian Tuna Salad
• Perpetual Salad
• Chicken Caesar
• Tuna Salad
• Cucumber Salad (Miseria)
• Ambrosia Salad

Chapter 4: Soups
• California Cheese Soup
• Virginia Peanut Soup
• Corn and Tomato Chowder
• 3-Bean Chili
• Corn Soup
• Chili for 16
• Mexican Chowder
• Vegetable Soup
• Chili Pronto
• Oriental Vegetable Soup

Chapter 5: Main Dishes
• Crispy Ranch Chicken
• BBQ Pork Sandwiches
• Baked Bean Burritos
• Best Grilled Chicken Breasts
• Gourmet Pasta
• Chicken Picante
• Tortellini
• Miracle Baked Pork Chops
• Cheese Quesadillas
• Baked Italian Chicken
• Salmon Patties
• Lemon and Onion Pork Chops
• Chicken and Rice
• Pork Chops Baked with Apples
• Chicken Tetrazzini
• Honey Mustard Chicken Fingers
• Two-Minute Enchiladas
• Deli Meat and Cheese Quesadillas
• Sloppy Joes
• Sloppy Joe Casserole
• Caramelized Garlic Chicken
• Speedy Spaghetti Sauce
• Kernel Quesadillas
• Cheese & Bean Quesadillas
• Pot Roast
• BBQ Cups
• Spaghetti
• Baked Ham
• Crock Pot Brats in Beer
• Crock Pot Hot Dogs
• Veggies-N-Pasta
• Noodles Romanoff
• Tangy Roast Beef Sandwiches
• Honey Mustard Chicken
• Noodle Surprise
• Southwestern Fish
• Cheeseburger Macaroni
• Sesame Noodles
• Classic Quiche Lorraine
• Creative Pasta
• Chicken with Rice
• Black Bean Burgers
• Easy Chicken Casserole
• Pigs in a Blanket
• Creamy Chicken & Pasta
• Chicken with Mustard Sauce
• Chicken with Mushrooms & Rice
• Everybody Loves Ramen Burgers
• Prego 2-Step Mini Pizzas
• Chicken with Sweet Peppers
• Easy Grilled Ham & Cheese
• Macaroni, Tomatoes, and Cheese
• Peanut Butter and Jelly Sandwich
• Flaming Chicken
• Hot Dogs & Beans
• Pepperoni Pie
• Hot Dogs in Crescent Rolls
• Easy Baked Pork Chops
• Ramen Noodles with Cheese
• Chicken with Cranberry Sauce
• Hamburger Pie
• Crock Pot Rigatoni
• Chicken Pot Pie
• Rachel Sandwich
• Multi-Colored Chicken Delight
• Sweet & Sour Chicken
• Chicken & Noodles
• Quick Bean Burritos
• Crock Pot Spanish Rice
• Mexican Burritos
• Macaroni & Peas
• Italian Pasta Chicken
• Smoked Chicken Quesadillas
• Stuffed Peppers
• Easy Chicken Pot Pie
• Tuna & Noodle Casserole
• Sloppy Joe Dinner
• Kindergarten Pizza
• Rapid Veggie Roll-Ups
• Tuna Melt

4
• Velveeta and Macaroni
• Spaghetti Casserole
• Easy Veggie Skillet Casserole
• Tater Tot Casserole
• Microwave Meatloaf
• Italian Fish with Pesto
• Bacon Sandwich
• Sloppy Dogs

Chapter 6: Veggies & Side Dishes
• Orange Glazed Carrots
• Quick Potato Cheese Bake
• Crock Pot Baked Potatoes
• Crock Pot Cheese Potatoes
• Baked Corn on the Cob
• Green Beans with Butter & Garlic
• Homeboy Home Fries
• Corn Pudding
• Devilled Eggs
• Quick Red Beans & Rice
• Green Bean Casserole
• Basic Brown Rice
• Hash Brown Casserole
• Italian Broiled Tomatoes
• Sweet Acorn Squash
• Oven-Roasted Potatoes
• Italian Broccoli
• Hot Beans and Corn
• Twice Baked Potatoes
• Ultimate Twice Baked Potatoes
• Onion and Rice Casserole
• Cheesy Baked French Fries
• Bacon-Cheddar Mashed Potatoes
• Cheddar-Broccoli Bake
• Zesty Salsa Corn
• Texas Potatoes

Chapter 7: Breads & Muffins
• Whiz-Bang Banana Muffins
• Quick French Onion Biscuits
• Fudgy Peanut Butter Muffins
• Garlic Bubble Bread
• Monkey Bread
• Biscuit Bread
• Banana Nut Bread
• Cake Mix Muffins
• Banana Nut Muffins

Chapter 8: Desserts and Sweets
• Lemon Chess Pie
• Fresh Apple Sauce
• Sweet-and-Salty Cookies
• Niemann-Marcus Cookies
• Caribbean Bananas Delight
• Ginger Pears
• Triple Fudge Cake
• Hershey’s Easy Pizza Brownie
• Sweet Potato Pie
• No Bake Peanut Butter Cookies
• Easy Lemon Pie
• Oatmeal Cookies
• Reese’s Roll-Ups
• Grandma Sult’s Oatmeal Cookies
• Grasshopper Brownies
• Black Forest Cake
• Quick Cookies
• No-Bake Carmel Drops
• Spiced Bananas
• Caramel Crunch
• Cake Mix Brownies
• Sugar Cookies
• Three Minute Fruit Cobbler
• Pineapple-Pistachio Dessert
• Grape Brûlée
• Caramel Apples
• Jell-O Parfait
• Peanut Butter Pie
• Chocolate-Peanut Butter Balls
• Coconut Balls
• Banana Raspberry Yogurt Parfait
• Chocolate Strawberries/Oranges
• Fruit & Cookie Pizza
• Lemonade Pie
• Angel Food Cake
• Easy Fruit Cobbler
• Fruit Crisp
• Candy Cake
• Blender Coconut Pie
• Pecan Caramel Candies
• Butterscotch Peanut Clusters

Chapter 9: Beverages
• Your Flavor Smoothie
• Chocolate Cherry Smoothie
• Tomato Refresher
• Peach Lassi
• Three-Flavor Smoothie
• Cantaloupe & Grape Drink
• Banana Shake
• Pina Colada Punch
• Sleepy Time Coffee
• Caramel Cappuccino
• Orange Julius
• Sinful Banana Milk Shake
• Microwave Hot Cocoa
• Dark Tiger Latte
• Cappuccino Mix


5
Dr. A’s Cooking Tips for Novice Cooks
• The abbreviation for tablespoon is tbsp and the abbreviation for teaspoon is tsp. Three tsp = one tbsp.

• There are many quick and delicious “box and can” recipes. My favorites are Kraft Spaghetti Dinner, Kraft Macaroni and Cheese,
Zatarain’s Jambalaya, and Hunt’s Manwich Sloppy Joe Sauce. There are also many types of inexpensive packets of ingredients for
chili, tacos, enchiladas, burritos, meatloaf, and beef stew that have easy recipes on the back.

• Buy a box of Bisquick and follow the super easy recipes for pancakes, waffles, biscuits, shortcake, etc. on the box.

• Many of the recipes in this book call for boneless, skinless chicken breasts, which usually cost about $4 a pound, but often go on
sale for half that much. I suggest you buy them individually frozen in 3- or 4-pound bags that I have seen on sale at Meijer for as
little as $1.50 a pound. This way you can just take as many as you want out of the bag, defrost them in your microwave, and you’re
ready to cook in just a few minutes.

• Always, always, always wash your hands with hot, soapy water after you have handled raw chicken, and make sure you also wash
any utensil (e.g., knife) and/or surface (e.g., cutting board) that has come into contact with the chicken.

•
If you make recipes that call for browned ground beef or turkey (e.g., chili, tacos, nachos, and spaghetti sauce), buy a large quantity
when it’s on sale, brown it, drain it, divide it into individual zip lock sandwich bags, freeze it, and defrost it when you need it. This
will cut your cooking time in half for many recipes.

•
Invest in a good knife, and keep it sharp. You are much more likely to cut yourself with a dull knife than a sharp one.

• Buy Romaine lettuce in packages that contain 3 or 4 heads. When you want a salad, just take out one head and chop it up.
Individual heads of Romaine last much longer than packages of already shredded lettuce and Romaine is tastier and easier to cut up
than big heads of iceberg lettuce.

• Bags of frozen chopped green peppers and onions are handy because they’re already chopped, you don’t have to have to keep fresh
peppers and onions on hand, and you can use only the amount called for by the recipe.

•
If you like pepperoni, but don’t like all the fat, buy turkey pepperoni instead.

• Canned diced tomatoes are an excellent substitute for fresh tomatoes because they are canned when they are at their ripest stage.
“Fresh” tomatoes are often picked green and then ripened as they are shipped to the store.

• Aldi’s (4574 Lafayette Road) is a grocery store you should investigate. Its selection is more limited than Meijer, Marsh, or Kroger,
but for staple items (e.g., canned vegetables, beans, rice, cheese, and coffee), its prices can’t be beat.

•
If you like ethnic food, visit my website (www.indyethnicfood.com) that contains a collection of over 1800 international recipes. It
also has lists of all the international and American regional markets, restaurants, and festivals in the Indianapolis area and is
connected to Map Quest so you can locate them easily.

• Frozen foods like Italian meatballs, cooked shrimp, and garlic bread are truly last-minute life savers.

• Cooking with a crock-pot is slow, but incredibly convenient because you just turn it on and forget it. Try it for recipes that cook all
day (Crock Pot Rigatoni and Crock Pot Baked Potatoes) or all night (Ready-When-You-Are Oatmeal).

• Don’t buy canned goods that are dented or bulging. Eating the contents of damaged cans can lead to food poisoning.

• Try some of the following websites that contain thousands of recipes, many of which meet Chef D’s criteria.
o www.allrecipes.com
o www.minutemeals.com
o www.food.com
o www.foodtv.com
o www.cooks.com
o www.kitchenlink.com
o www.allfood.com

6
o www.lindsayolives.com
o www.tyson.com
o www.women.com
o www.epicurious.com
o
soar.Berkeley.edu/recipes
o www.recipesecrets.com
o http://www.hungrymonster.com/recipe/recipe-search.cfm?Course_vch=Crockpot&ttl=904

• There are many cookbooks written especially for college students and other novice cooks. All of the following can be purchased
through www.amazon.com or borrowed from the Indianapolis Public Library.
o The Healthy College Cookbook by Nimetz, Stanley, and Starr published by Storey Books
o Eating Well on Campus by Selkowitz published by Tulip Hill Press
o The College Cookbook by Geri Herrington published by Storey Books
o The Starving Students’ Cookbook by Dede Hall published by Warner Books
o Where’s Mom When I Need Her? by Betty Ray Frandsen published by Aspen West
o Help! My Apartment Has a Kitchen by Kevin and Nancy Mills published by Chapters
o The Absolute Beginner’s Cookbook by Jackie Eddy and Eleanor Clark published by Prima
o The Really Useful Student Cookbook by Silvana Franco published by Landall
o The Really Useful Vegetarian Student Cookbook by Silvana Franco published by Landall
o The I Don’t Know How to Cook Book by Mary-Lane Kamberg published by Adams Media
o All Grown Up and Nothing to Eat by Jody Johnson published by Talented Jack Enterprises
o Desperation Dinners by Beverly Mills and Alicia Ross published by
o Desperation Entertaining. by Beverly Mills and Alicia Ross published by Workman Publishing
o Cheap. Fast. Good. by Beverly Mills and Alicia Ross published by Workman Publishing
o Cooking Outside the Pizza Box: Easy Recipes for Today’s College Student by Jean Patterson published by Barron’s
o The Reluctant, Nervous, Lazy, Broke, Confused College Student’s Cookbook by Lambert published by Blue
Mountain Arts


7
Chapter One: Breakfast
Granola
INGREDIENTS
1 42 oz carton old fashioned oats 2 cups honey 1 cup canola oil 1 cup water ½ cup brown sugar 1 tbsp vanilla
DIRECTIONS
• Combine all ingredients (except the oats) thoroughly, add the oats, and mix again.
• Pour into 2 13x9 pans, place in a 300 oven, and stir every 10 minutes for a total of 40 minutes.
• Store in an airtight container, such as the original oats carton.
• Hint: Feel free to add nuts, raisins, coconut, or any other tasty treat you like to this mixture.
SOURCE Æ Dr. A (I got this recipe from my daughter Karen who teaches in the Sports Science Department at Idaho State.)

Orange-Banana Smoothie
INGREDIENTS
1 banana, peeled and sliced
1 6-oz can frozen orange juice concentrate

1 6-oz can water
ice (about 2 cups)
DIRECTIONS
• Place all ingredients in a blender, and blend until smooth.
SOURCE Æ Dr. A (Start your day the healthy way!)
Pancakes
INGREDIENTS
1 cup Bisquick

1 egg
½ cup milk
DIRECTIONS
• Just follow the directions on the back of the Bisquick package. Makes about 6 pancakes.
SOURCE Æ Dr. A
Breakfast Cookies
INGREDIENTS
1/3 cup margarine ½ cup sugar 1 egg
½ tsp vanilla ½ cup flour ¼ tsp baking soda ¼ tsp salt
1½ cups quick-cooking oatmeal ½ cup grated cheddar cheese 5 slices bacon, cooked and crumbled
DIRECTIONS
• Cream together margarine, sugar, egg, and vanilla with an electric mixer.
• Stir together the flour, baking soda, and salt; and stir into the creamed mixture.
• Stir in the remaining ingredients, and drop by tablespoons on nonstick cookie sheet.
• Bake in a 350 oven for 10 minutes or until lightly browned. Yield = 24 cookies
• Hint: You may substitute 1/3 cup imitation bacon bits if you want to speed up the recipe and cut down on the fat.
SOURCE Æ Dr. A (These take some time to make, but they’re all ready for you to grab as you rush out the door for your 8:00 class.)

Bull’s Eye
INGREDIENTS
1 slice of bread

½ tbsp margarine
1 egg

salt and pepper
DIRECTIONS
• Use a cookie cutter to cut a circle from the center of the bread.
• Melt margarine in a small frying pan, place bread in the pan, crack egg into the center of the bread, and sprinkle with salt and
pepper.
• Cook over medium heat, turning over after 5 minutes, to desired doneness.
SOURCE Æ Dr. A (This is what my wife used to cook for my daughters before their early morning swim practices.)

Cheese Omelet
INGREDIENTS
1 tbsp margarine
3 eggs
¼ tsp salt
dash pepper
1 tbsp milk
1½ cups grated cheese
DIRECTIONS
• Melt margarine in a skillet over medium heat.
• Beat all ingredients (except cheese) until fluffy, pour into the skillet, and cook until done, but eggs are still glossy.
• Sprinkle the cheese over the omelet, fold in half, cook for 1 minute more to melt the cheese, and serve immediately.
SOURCE Æ Dr. A (Don’t hesitate to add other ingredients to the cheese filling like salsa, ham, onions, peppers, mushrooms, etc.)

8

Ready-When-You-Are Oatmeal
INGREDIENTS
1 1/3 cups old-fashioned (not quick cooking or instant) oatmeal

2½ cups plus 1 tbsp water
dash of salt

DIRECTIONS
• Mix all ingredients in a crock pot, and cook on low overnight.
SOURCE Æ Dr. A (Add raisins or chopped dates if you like. This may be the most delicious oatmeal you have ever eaten.)

Scrambled Cheese Eggs
INGREDIENTS
3 eggs pinch of salt and pepper 2 cheese slices torn into pieces ½ tbsp butter 2 tbsp milk seasoned
salt
DIRECTIONS
• Combine the eggs, cheese, milk, salt, and pepper in a bowl, and mix with a spoon.
• Melt the butter in a skillet over medium high heat, add egg mixture and stir until done to your likeness. Sprinkle with seasoned salt.
SOURCE Æ Kia Hayes (Basketball) from the 2002 Student-Athlete Learning Community

Bacon-Cheddar Rolled Omelet
INGREDIENTS
½ cup flour 1 cup milk 2 tbsp butter, melted 6 eggs 1 cup crumbled bacon (cooked) 1½ cups grated cheddar
cheese
DIRECTIONS
• Preheat oven to 350, line a jellyroll pan with aluminum foil, and generously grease foil with cooking spray.
• Mix flour, milk, butter and eggs until smooth; pour into pan; sprinkle with bacon; and bake until eggs are set (15-18 minutes).
• Remove from oven, sprinkle with cheese, and roll the omelet by starting at narrow end of pan and using foil to lift it.
• Wrap with foil and return to warm oven for a few minutes. When ready to serve slice into 1 or 1 1/2 inch slices. Serves 3-4.
SOURCE Æ David Barlow (Basketball) from the 2003 Student-Athlete Learning Community
This recipe is from Bed & Breakfast Online. I like this recipe because I love omelets.

Breakfast Bagel
INGREDIENTS
bagel
scrambled eggs

olive oil

cheese

salt & pepper
DIRECTIONS
• Smear bagel with olive oil or butter, Smother with scrambled eggs, and top with a slice of cheese.
• To make scrambled eggs: Break the eggs into an oiled frying pan. Stir and cook at medium heat till firm. Add salt & pepper to taste.
• Variations: Add: Mrs. Dash seasonings, garlic, Parmesan or Italian seasonings.
SOURCE Æ Nicole Allison (Women’s Basketball) from the Fall 2003 Student-Athlete Learning Community

Quick Cinnamon Toast
INGREDIENTS
1 stick butter or margarine (softened) ½ cup brown sugar ½ tsp nutmeg
2 tsp cinnamon
DIRECTIONS
• Beat all ingredients together until fluffy, refrigerate in a covered jar, and spread on hot toast or muffins.
SOURCE Æ Dr. A (Breakfast doesn’t get any quicker than this.)

Homemade Pop Tarts
INGREDIENTS
1 package (15 oz) refrigerated pie crusts (2 crusts)

½ cup fruit preserves (e.g., raspberry or strawberry)
DIRECTIONS
• Cut each crust into 4 wedges, and place 1 tbsp preserves on each wedge.
• Brush edges of wedges with water, fold lengthwise in half to form triangles, and seal edges by crimping with a fork.
• Bake in a 450 oven on an ungreased cookie sheet for 8-10 minutes or until golden.
• These can be eaten immediately or allow to cool completely, cover, store in the refrigerator, and reheat in the oven or toaster.
SOURCE Æ Dr. A (Why buy Pop Tarts when you can make your own so much more cheaply?)


9
Chapter Two: Appetizers and Snacks

Jaguar Power Bars
INGREDIENTS
3 cups granola with fruit and nuts 2 cup Rice Krispies 1 cup sweetened dried cranberries 3 tbsp butter 24 marshmallows
DIRECTIONS
• Coat a 13x9 pan with cooking spray; and combine the granola, Rice Krispies, and cranberries in a large bowl.
• Melt the butter in a large saucepan, add the marshmallows, and cook until melted and smooth (stirring constantly).
• Pour over the dry ingredients in the bowl, mix well, spoon into the pan, pat down evenly, cool for 15 minutes, and cut into bars.
SOURCE Æ Dr. A (Who needs Power Bars when you can make Jag Bars yourself?)

Puppy Chow #1
INGREDIENTS
1 cup semi-sweet chocolate morsels
¼ cup peanut butter
6 cups Kellogg’s Crispix cereal 1 cup powdered sugar
DIRECTIONS
• Microwave: Melt chocolate at HIGH for 1 minute in a microwave-safe bowl. Stir and heat an additional 30 seconds or until melted.
• Stovetop: Melt chocolate over low heat, stirring until melted. Remove from heat. Stir in peanut butter. Pour mixture over cereal.
• Place sugar in a brown paper sack. Add coated cereal to sugar and close the bag. Gently shake bag until cereal well coated.
SOURCE Æ Nate Dinges (Cross Country) from the 2000 Student-Athlete Learning Community (I got this recipe from a
Kellogg’s Crispix cereal box. This is a great party snack, but I warn you; once you eat a handful you can’t stop, it’s that good.)

Puppy Chow #2
INGREDIENTS
6 cups Kellogg’s Crispix cereal

½ cup creamy peanut butter

½ cup margarine
1 12 oz bag of chocolate chips

2 cups powered sugar
DIRECTIONS
• Melt the peanut butter, margarine, and chocolate chips together in the microwave or on the stove, and pour over the cereal.
• Put the powdered sugar in a paper bag, put the cereal in the bag, and shake until well coated.
SOURCE Æ Allison Rober (Swimming) from the 2004 Student-Athlete Learning Community

Swedish Meatballs for a Big Party
INGREDIENTS
5 lbs frozen meatballs, thawed 4 cans cream of mushroom soup 2 cans consommé 1 tbsp Worcestershire sauce
DIRECTIONS
• Borrow a big crock pot, put the meatballs in it, mix the other ingredients, pour over the meatballs, heat, and serve with toothpicks.
SOURCE Æ Dr. A (Serve any leftovers on mashed potatoes the next day.)

Skyline Dip
INGREDIENTS
Skyline Chili

1 bag shredded cheese

1 8 oz package cream cheese

1 bag of Tostitos
DIRECTIONS
• Rub cream cheese evenly on the bottom of a pan.
• Defrost skyline chili package in the microwave, pour the chili on top of the cream cheese, and add a bag of shredded cheese.
• Bake in oven at 350 degrees for 10 minutes or until the cheese is melted. Dip your Tostitos in and enjoy.
SOURCE ÆEmily Hicks (Soccer) from the 2005 Student-Athlete Learning Community

Black Bean Dip
INGREDIENTS
1 can Campbell's black bean soup 1 cup shredded Monterey jack or cheddar cheese ½ cup sour cream ¼ tsp hot pepper sauce
DIRECTIONS
• Combine all ingredients, heat, and serve with tortilla chips.
SOURCE Æ Dr. A (Warning: It’s difficult to stop eating this once you start.)


10
Cinnamon Tortilla Roll-Ups
INGREDIENTS
6 flour tortillas ¼ cup orange juice cinnamon sugar
DIRECTIONS
• Brush one side of each tortilla with orange juice, sprinkle with cinnamon and sugar, roll up, and microwave on high for 30 seconds.
SOURCE Æ Dr. A (Warning: It’s difficult to stop eating this once you start.)

Ants on a Log
INGREDIENTS
4 stalks of celery, washed and trimmed
peanut butter
raisins
DIRECTIONS
• Cut the celery into 3-inch pieces, fill with peanut butter, and top with raisins.
SOURCE Æ Dr. A (Who says you can’t be a kid again!)

Grandma’s Veggie Dip
INGREDIENTS
2 cups of sour cream
½ package of dry Original Ranch buttermilk salad dressing mix (don’t use the dip mix)
DIRECTIONS
• Combine the dressing mix with the sour cream, and let set for about 1 hour.
SOURCE Æ Jama Gilmore (Basketball) from the 2000 Student-Athlete Learning Community
This is one of my favorite veggie dips that my Grandma Gilmore makes. It is very simple and it tastes great with veggies.

Baked Artichoke Dip
INGREDIENTS
1 15 oz can artichokes in water, drained and chopped ½ cup light mayonnaise ½ cup grated Parmesan cheese ¼ tsp pepper
DIRECTIONS
• Combine ingredients in a small casserole dish, bake for 20 minutes in a 400 oven, and serve with crackers or French bread slices.
SOURCE Æ Dr. A
Nachos Pronto
INGREDIENTS
30 round tortilla chips

¼ cup salsa

1¼ cup shredded Monterey Jack or Cheddar cheese
DIRECTIONS
• Heat oven to 400, line a cookie sheet with foil, place chips in a single layer, top with salsa and cheese, bake for 4 minutes.
SOURCE Æ Dr. A
Dill Dip
INGREDIENTS
1 cup mayonnaise 1½ tbsp dill weed 1 cup sour cream ½ teaspoon garlic powder 1 tsp dehydrated onion (optional)
DIRECTIONS
• Combine all ingredients. (You can add more dill to your own preference.)
• Refrigerate for at least one hour before serving with assorted raw vegetables, bread, or crackers.
SOURCE Æ Kristina Stanley (Softball) from the 2002 Student-Athlete Learning Community

Peanut Butter and Banana Wrap
INGREDIENTS
1 flour tortilla
peanut butter
1 ripe banana, mashed
honey or maple syrup
DIRECTIONS
• Spread tortilla with peanut butter, top with mashed banana, drizzle on honey or maple syrup, and roll up.
SOURCE Æ Dr. A (This is a great energy snack.)
Frozen Grapes
INGREDIENTS
Seedless green or red grapes
DIRECTIONS
• Wash the grapes, allow them to dry, and put them in the freezer.
SOURCE Æ Dr. A (These are a truly refreshing snack.)
Pizza Sticks

11
INGREDIENTS
1 can refrigerated Pillsbury pizza crust
nonfat butter spray
½ tsp garlic powder
½ tsp parsley flakes
DIRECTIONS
• Unroll dough, place in a shallow baking pan, spray both sides with butter, sprinkle with garlic and parsley, and cut into 8 strips.
• Bake at 425 for 10 to 15 minutes, turn strips over, and bake additional 5 to 7 minutes.
Per serving: 180.6 calories , 390.1 mg sodium, 0 grams cholesterol, 2.5 grams fat , 6.03 grams protein, 1.0 grams fiber, 0.50 grams
saturated fat, and 33.13 grams carbohydrates
SOURCE Æ Josh Lantz (Cross Country) from the 2001 Student-Athlete Learning Community
This recipe appears on page III-23 of The Four Ingredient Cookbook by Linda Coffee and Emil Cale.

Hummus
INGREDIENTS
1 16 oz can garbanzo beans (drained)

2 tsp bottled lemon juice

1 tbsp olive oil
½ tsp garlic powder



1/8 tsp salt



1/8 tsp paprika
DIRECTIONS
• Combine all ingredients in a food processor, whirl until smooth, and serve with wedges of pita bread or crackers.
SOURCE Æ Dr. A
Shrimp Salsa
INGREDIENTS
15 oz jar of salsa (Pace Salsa with Garlic and Lime is a good choice)

4 oz bag of frozen salad shrimp
• Rinse the shrimp with cold water, drain, mix with the salsa, and serve with tortilla chips
SOURCE Æ Dr. A (This recipe is the epitome of cheap, healthy, easy, fast, and delicious!)

Taco Dip
INGREDIENTS
16 oz sour cream
1 package taco seasoning
2 cups shredded cheese
1½ cups of salsa
1½ cups shredded lettuce
1 bag nacho chips
DIRECTIONS
• Mix the sour cream and taco seasoning together, and spread the mixture in the bottom of a 2-inch deep pan.
• Spread the salsa on top of the mixture, sprinkle the lettuce on top of the salsa, and sprinkle the cheese on top of the lettuce.
SOURCE Æ Kalah Stocker (Soccer) from the 2000 Student-Athlete Learning Community
This is a nice snack to have when you are entertaining people, and it is very inexpensive. A package of seasoning is about $.50, the
sour cream and salsa are both about $2.00, and the chips will be about $1.50-2.00. So the total cost of this dish is under $7.00.

White Bean Pâté
INGREDIENTS
15 oz can Great Northern Beans, drained 3 tbsp lemon juice
1 tbsp parsley flakes 2 tsp ground cumin
• Combine all ingredients in a food processor, whiz, and serve with pita wedges, crackers, or veggies.
SOURCE Æ Dr. A
Pizza Rounds
INGREDIENTS
1 package of pita bread

1 can of pizza sauce

desired toppings
DIRECTIONS
• Using a sharp knife, gently slice pita bread in half so that you have two complete circles.
• Pour pizza sauce on each half as desired, place desired toppings on each half, and bake at 375 for 7 minutes.
SOURCE Æ Sarah Frederick from the 2000 Student-Athlete Learning Community
My mom (Sarah Frederick) made these for me as a quick snack after I got home from school. Now, I make them whenever I need
something to fill me up for awhile. Overall, it takes about 12 minutes to make. It’s fast and cheap, just buy off-brand toppings and
pizza sauce, there isn’t much taste difference. The items you buy will last at least five snacks, unless you have a huge appetite.

Taco Meatballs
INGREDIENTS
2 lbs lean ground beef (chuck or round)

2 eggs, beaten

1 package taco seasoning
DIRECTIONS
! Mix all ingredients, shape into small meatballs, bake in a foil-lined pan at 375 until brown (approximately 15 minutes), and drain.
SOURCE Æ Dr. A (Italy meets Mexico! Serve on toothpicks with bowls of spaghetti sauce and salsa to dip in.)


12
Quick Texas Dip
INGREDIENTS
2 8 oz packages cream cheese
½ cup sour cream
1 cup salsa
1 tsp seasoned salt
DIRECTIONS
• Beat the cream cheese until smooth, stir in the remaining ingredients, and serve with chips or veggies.
SOURCE Æ Dr. A
Mini Pizza
INGREDIENTS
English muffin or bagel

¼ cup shredded Mozzarella cheese
pizza sauce
Optional ingredients: pepperoni, mushrooms, sliced carrots, broccoli, etc.
DIRECTIONS
• Slice and toast the muffin or bagel, place it on a microwave-safe plate, and spread it with pizza sauce.
• Sprinkle the sauce with cheese or, if adding any optional ingredients, put them on the sauce and then top with the cheese.
• Place in the microwave on high for approximately 20-30 seconds or until the cheese is melted. Let stand for one minute.
SOURCE Æ Chas Grimm (Swimming) from the 2002 Student-Athlete Learning Community

Sausage Pinwheels
INGREDIENTS
1 5½-oz package biscuit mix

½ lb hot bulk sausage
DIRECTIONS
• Mix biscuit dough according to the directions, roll into a ¼-inch thick rectangle, spread with sausage, roll into a cylinder, and
freeze.
• Cut off as many slices as you need, place on an ungreased baking sheet, bake (turning once) at 350 until brown (about 12-15
minutes).
SOURCE Æ Dr. A (Substitute your favorite sausage, such as chorizo or Italian.)

Cranberry and Salsa Meatballs
INGREDIENTS
2 lbs frozen meatballs

16 oz can jellied cranberry sauce

16-oz jar salsa
DIRECTIONS
• Heat cranberry sauce and salsa in a saucepan, pour over meatballs in a crock pot, and cook on low for 2-4 hours.
SOURCE Æ Dr. A
Sweet and Sour Wienies
INGREDIENTS
10 hot dogs 1 6 oz jar mustard 1 10 oz jar currant or grape jelly
DIRECTIONS
• Mix and heat mustard and jelly in a small crock pot, cut hot dogs into bite size pieces, add to the crock pot, serve with toothpicks.
SOURCE Æ Dr. A
Cheese Ball
INGREDIENTS
1 8 oz package of cream cheese


1 3 oz package of chipped or corned beef
½ to 1 cup shredded cheddar cheese

minced onion (optional)
DIRECTIONS
• Mix together, form into a ball, refrigerate, and serve with crackers.
SOURCE Æ Jessica Lieland (Cross Country) from the 2001 Student-Athlete Learning Community

Nacho Dip
INGREDIENTS
1 lb ground beef 2 cups shredded cheddar cheese 1 16 oz can refried beans 1 packet of taco seasoning
DIRECTIONS
• Brown ground beef, drain fat, add remaining ingredients, heat until the cheese has melted, and serve over or with tortilla chips.
SOURCE Æ Dr. A
Hot Chili Dip
INGREDIENTS
1 16 oz jar salsa

½ lb Velveeta cheese

1 can chili with beans

3 cups sliced olives

13
DIRECTIONS
• Combine all ingredients in a crock pot, cook on high until the cheese melts, turn to low, and serve with tortilla chips.
SOURCE Æ Dr. A
Corn and Black Bean Salsa
INGREDIENTS
prepared salsa

canned corn (drained)

canned black beans (drained and rinsed)
DIRECTIONS
• For each cup of salsa, add ¼ cup each corn and beans, mix well, and serve with tortilla chips.
SOURCE Æ Dr. A (The beans and corn combine to supply all the amino acids of a complete protein.)

Shrimp on a Brick
INGREDIENTS
1 8 oz package cream cheese

½ cup shrimp cocktail sauce

1 4 oz can tiny shrimp, drained
DIRECTIONS
• Place cream cheese on a plate, pour cocktail sauce over the cheese, sprinkle with the shrimp, and serve with crackers.
SOURCE Æ Dr. A (This could be the fastest appetizer in the world!)

Chapter Three: Salads
Your Basic Salad
INGREDIENTS
8 cups Romaine lettuce cut into bite-size pieces


1 lb fresh white mushrooms (about 6 cups) sliced thick
8 oz sliced smoked turkey (about 2 cups), cut in strips

4 oz sliced provolone cheese (about 1 cup), cut in strips
1 medium tomato, cut into 8 wedges



½ cup thinly sliced red onion
½ cup creamy roasted garlic or Caesar salad dressing
DIRECTIONS
• Place all ingredients (except dressing) in a salad bowl, add the dressing, and toss well.(Garnish with capers or anchovies, if desired.)
SOURCE Æ Rhett Zych (Soccer) from the 2001 Student-Athlete Learning Community

Greek Salad
INGREDIENTS
½ head iceberg lettuce
1 head Romaine lettuce
1 small can black olives, drained

1 large red onion, sliced
5 tomatoes, sliced

feta cheese, crumbled

Greek or Italian salad dressing
DIRECTIONS
• Wash, chop, and combine both types of lettuce in a 13x9 pan.
• Top the lettuce with the tomatoes, onions, olives, and feta cheese.
• Serve with Greek or Italian dressing—this will serve a large number of people.
SOURCE Æ Rachel Poremski (Women’s Cross Country) from the 2005 Student-Athlete Learning Community

Chilled Cucumbers
INGREDIENTS
2 cucumbers, peeled and sliced

½ onion, sliced

¼ cup vinegar

1/3 cup sugar
DIRECTIONS
• Place cucumbers and onions in a bowl, combine vinegar and sugar in another bowl, pour over the cucumbers & onions, and chill.
SOURCE Æ Dr. A (I remember eating this when I stayed with my grandparents during summer vacations when I was very young.)

7-Layer Pea Salad
INGREDIENTS
1 head of lettuce



4 stalks celery (diced)
1 small bag frozen peas

1-1 1/2 cups mayonnaise
3/4 bag shredded mild cheddar cheese
3/4 cup bacon bits
1 small red onion (diced)
DIRECTIONS
• Wash lettuce, cut into bite-size pieces, and place in a 13x9 pan.
• Layer on the celery, then the onion, and then the peas (keep frozen until ready to use).
• Spread mayonnaise over the peas, press down to keep the peas from coming up, sprinkle the bacon bits on top, and chill for 4 hours.
SOURCE Æ Cori Martin (Women’s Soccer) from the 2005 Student-Athlete Learning Community

14

Waldorf Salad
INGREDIENTS
2 stalks celery, chopped 2 apples, cored and chopped ½ cup walnuts, chopped ¼ cup light mayonnaise
DIRECTIONS
• Combine all ingredients and chill.
SOURCE Æ Dr. A (Feel free to add raisins and grapes. I bet your parents will recognize this salad.)

Lettuce Salad
INGREDIENTS
1 bag of prepared lettuce 1 small green pepper (chopped) 2 sliced carrots 1 small onion (chopped) dressing of choice
DIRECTIONS
• Combine the first 4 ingredients in a bowl. Top with dressing. Eat.
SOURCE Æ Anne Tupper (Basketball) from the 2002 Student-Athlete Learning Community

Italian White Bean Salad
INGREDIENTS
1 16 oz can Great Northern beans, rinsed and drained
3 tbsp low fat Italian dressing
DIRECTIONS
• Combine the ingredients, but be careful not to mash the beans. Serve warm, chilled, or at room temperature.
SOURCE Æ Dr. A
Grilled Chicken Salad
INGREDIENTS
Pre-packaged chicken strips

bagged salad

dressing
DIRECTIONS
• Place desired amount of chicken into small bowl, and microwave for 45 seconds.
• Pour desired amount of salad into separate bowl, pour the chicken strips on top of lettuce, and add the dressing.
SOURCE Æ Sarah Frederick from the 2000 Student-Athlete Learning Community
I eat this all the time. A bag of salad at a store like Aldi’s costs 79 cents. Chicken strips are fairly cheap if you don’t have to have the
top brands, and dressing, well, there’s the most expensive item, a whole $3. The only time put into this is cooking the chicken; the rest
is already done for you. These items will last you a couple meals.

Pasta Salad
INGREDIENTS
2 cups rotini pasta
2 cups fresh broccoli florets
1 cup halved cherry tomatoes
¼ cup ripe olive slices
1/3 cup Kraft Done Right House Italian reduced fat dressing ¼ cup Kraft reduced fat Parmesan-style grated topping.
DIRECTIONS
• Cook the pasta according to package directions, drain, and put into a bowl.
• Mix in the broccoli, tomatoes, and olives; toss with the dressing and the cheese.
SOURCE Æ Olivia Bayer (Swimming ) from the 2004 Student-Athlete Learning Community

Israeli Carrot and Raisin Salad
INGREDIENTS
4 carrots, peeled and grated 1 handful raisins ¼ cup fresh orange juice ½ tsp sugar
DIRECTIONS
• Combine the ingredients, chill, and enjoy.
SOURCE Æ Dr. A (It doesn’t get much healthier and easier than this.)

Bow-Tie Pasta Salad
INGREDIENTS
1 box bow-tie pasta noodles
1 green pepper

1 8 oz can sliced olives

shredded cheese
1 package Polish sausage links
½ onion

1 carton of cherry tomatoes
Italian Dressing
DIRECTIONS:
• Cook pasta according to package directions, drain, and put into a large bowl.
• Slice sausage about ¾ of an inch thick, simmer until done in a skillet, drain, and add to pasta in the bowl.
• Dice green pepper, onion, and olives. Cut cherry tomatoes in half. Rinse and add into bowl with sausage and pasta.

15
• Mix in desired amount of Italian dressing to ingredients in large bowl. Top with shredded cheese and refrigerate until serving time.
SOURCE Æ Alana Walsh (Swimming) from the 2005 Student-Athlete Learning Community
This is a great dish that my mom makes often. It costs about $20 for all of the ingredients. It is delicious!

Beans and Corn Relish Salad
INGREDIENTS
1 15 oz can black beans, rinsed and drained
1 15 oz can garbanzo beans, rinsed and drained
fresh ground black pepper
1 13 oz jar corn relish



¼ cup lemon juice
DIRECTIONS
• Combine the ingredients, chill, and enjoy.
SOURCE Æ Dr. A
Five-Cup Salad
INGREDIENTS
1 can pineapple chunks (drained)


1 can mandarin orange slices (drained)

1 cup shredded coconut
1-2 cups mini-marshmallows


1 cup sour cream
DIRECTIONS
• Combine all ingredients in a large bowl, and refrigerate. You may eat whenever you like.
SOURCE Æ Jama Gilmore (Basketball) from the 2000 Student-Athlete Learning Community
My Grandma Petrie introduced this recipe to me. She made it all the time whenever I came to eat dinner.

Rainbow Pasta Salad
INGREDIENTS
1 lb tricolor rotini pasta

1 cup Light Ranch dressing
¾ cup barbecue sauce

2 cups cubed fully cooked ham
2 cups cubed Muenster cheese
3 bell peppers (green, red, and yellow), chopped
1 small red onion, chopped
1 small cucumber, chopped
3 green onions, chopped
salt and pepper (to taste)

Parmesan cheese
DIRECTIONS
• Cook pasta according to package directions, drain, and rinse with cold water.
• Place all ingredients in a bowl, toss well, and add salt, pepper, and Parmesan cheese to taste.
SOURCE Æ Dr. A (This recipe could have been placed in the main dish chapter. It keeps well in the refrigerator if you cover it
tightly, and you will often find yourself sneaking a bite.)

Italian Tuna Salad
INGREDIENTS
8 oz bag of mixed salad greens
1 can chunk light tuna in water, drained

2 oz Italian dressing
DIRECTIONS
• Place the salad mixture in a bowl, dump the tuna on the salad, shake the dressing, and pour it on the salad.
SOURCE ÆStephenie Thompson (Softball) from the 2005 Student-Athlete Learning Community

Perpetual Salad
INGREDIENTS
1 can French-style green beans
1 can small peas
1 Chinese vegetables
1 can sliced water chestnuts 1 cup
sugar
1½ cups sliced celery

3 medium onions, sliced ¾ cup cider vinegar
1 tsp salt and pepper to taste
DIRECTIONS
• Drain canned vegetables, mix all ingredients in a large bowl, cover, refrigerate, and scoop out whatever you need.
SOURCE Æ Dr. A (This will keep in your refrigerator for several weeks and is always ready when you are.)

Chicken Caesar Salad
INGREDIENTS
4 oz chopped Romaine lettuce
1 oz Parmesan wafers
½ cup croutons
1 ½ oz Caesar dressing 6 oz chicken breast
DIRECTIONS
• Season chicken with salt and pepper, and grill until done.
• Mix lettuce, croutons, and dressing in a stainless steel bowl.
• Place lettuce mixture on 12” dinner plates, top with the wafers, slice chicken on a bias, and fan out over salad.
SOURCE Æ Steve Toroni (Diving) from the 2001 Student-Athlete Learning Community


16
Tuna Salad
INGREDIENTS
1 6½ can of water packed tuna
1 tbsp sweet relish
1 tbsp light mayonnaise 1 green onion, chopped
DIRECTIONS
• Drain the tuna, and combine all the ingredients in a bowl. Serve on lettuce or as a sandwich filling.
SOURCE Æ Dr. A
Cucumber Salad (Mizeria)
INGREDIENTS
1 large cucumber, peeled and sliced ½ cup sour cream juice of half a lemon 1 tsp salt 2 tbsp freshly chopped dill
DIRECTIONS
• Place the cucumber in a colander, sprinkle with salt, leave for 30 minutes for the juices to drain, rinse, and drain thoroughly.
• Arrange the cucumber in a salad dish, mix the sour cream and lemon juice, pour it over the cucumber, and garnish with the dill.
SOURCE Æ Kevin May (Men’s Swimming) from the 2005 Student-Athlete Learning Community

Ambrosia Salad
INGREDIENTS
1 15 oz can fruit cocktail, undrained
1 11 oz can mandarin oranges, drained

1 tbsp flaked coconut
DIRECTIONS
• Combine all ingredients and chill.
SOURCE Æ Dr. A
Chapter Four: Soups
California Cheese Soup
INGREDIENTS
1 quart water
2½ cups peeled-diced potatoes 2 chicken bouillon cubes
1 cup diced carrots 1 cup diced celery
½ cup diced onion 1 lb Velveeta cheese, cubed
2 cans cream of chicken soup 1 16 oz bag frozen California blend veggies
DIRECTIONS:
• Boil water in a large pan, add the next 6 ingredients, reduce heat, and simmer (covered) until the vegetables are tender (30 minutes).
• Add the soup and cheese, and cook until soup is heated through and the cheese is melted. Stir Constantly!
• Makes 3 quarts, about 10 to12 servings.
SOURCE Æ Karson Ammann (Volleyball) from the 2002 Student-Athlete Learning Community

Virginia Peanut Soup
INGREDIENTS
1 can cream of chicken soup
1½ soup cans of milk
½ cup crunchy peanut butter
1 pinch salt
DIRECTIONS
• Place all ingredients in a sauce pan, cook over medium heat until heated through (do not boil), and whisk to combine thoroughly.
SOURCE Æ Dr. A (This somewhat strange sounding combination produces a truly delicious soup. Please give it a try.)

Corn and Tomato Chowder
INGREDIENTS
6 slices of bacon, diced

1 large onion, diced

1 clove garlic, minced
2 15-oz cans diced tomatoes
1 15-oz cans corn, drained
1 15-oz cans creamed corn
1/4 tsp hot pepper sauce
2 chicken bouillon cubes
DIRECTIONS
• Fry bacon in a large saucepan, add onion and sauté for 5 minutes, add garlic and sauté for 2 more minutes.
• Add remaining ingredients, bring to a boil, and simmer for 10 minutes, stirring occasionally.
SOURCE Æ Dr. A (This is my mother’s recipe, and I remember eating it often when I was a child. It’s a real comfort food for me.)


3-Bean Chili
INGREDIENTS
2 15 oz. cans of chunky diced tomatoes

1 4 oz. can of sliced olives

1 15 oz. can of black beans
1 15 oz. can of whole kernel corn (no salt)

1 4 oz. can of diced green chilies
DIRECTIONS

17
• Mix all ingredients in a medium size pot, turn stove onto medium high until chili is boiling, stirring occasionally.
• Once boiling, turn down the stove to low heat and serve. Serves 5-6.
SOURCE Æ Samantha Sliney (Women’s Soccer) from the 2003 Student-Athlete Learning Community
This is a family recipe. I like it because it is easy, healthy, and tastes great.

Corn Soup
INGREDIENTS
1 can cream-style corn

1 tbsp margarine
1 cup milk

1 pinch of ground pepper
DIRECTIONS
• Cook all ingredients in a saucepan over medium heat for 5-7 minutes, stirring frequently.
SOURCE Æ Dr. A (Good, comforting soup doesn’t get much easier than this!)

Chili for 16
INGREDIENTS
3 medium onions, finely chopped
2 medium green peppers, finely chopped
3 stalks celery, finely chopped
8 lbs coarsely ground beef

1 can (6 oz) tomato paste


2 cans (1lb-13oz) stewed tomatoes
2 can (16 oz) tomato sauce

1 can (7 oz) chile salsa


3 cloves garlic, finely chopped
2 jars (3 oz) chili powder

1 medium jalapeno chili, seeded and chopped
2 tbsp salt
oregano


garlic salt



coarsely ground pepper
oil
DIRECTIONS
• Thinly cover bottom of heavy 2 gallon pot with oil. Saute onions, green peppers and celery 10 min. Add meat and cook 10 min or until brown.
• Stir in tomato paste, stewed tomatoes and tomato sauce. Add chopped garlic, chili powder, salt, oregano, chile salsa, and jalapeno.
• Cook 30 min, season to taste with garlic salt and pepper, then simmer for 2 1/2 hours. Stir every 10-15 min. Serves 16.
SOURCE Æ Devika Bellamy (Volleyball) from the 2004 Student-Athlete Learning Community

Mexican Vegetarian Chowder
INGREDIENTS
1 16 oz can vegetable broth
1 16 oz can fat-free refried beans


1 16 oz can whole kernel corn


1 16 oz can hominy

1 16 oz can black, kidney, or pinto beans

1 cup chunky salsa
DIRECTIONS
• Combine all ingredients in a large saucepan, bring to a boil, and simmer for 15 minutes, stirring occasionally.
SOURCE Æ Dr. A (This is my wife’s favorite soup. Hint: Make a double batch; it’s even better reheated the next day.)

Vegetable Soup
INGREDIENTS
3 cups of tomato juice

3 cups of water

canned vegetables

salt and pepper
DIRECTIONS
• Put tomato juice, water, and vegetables in a pan, and place on stove set on medium-high.
• Season with desired amount of salt and pepper, and cook for 20 minutes.
SOURCE Æ Sarah Frederick from the 2000 Student-Athlete Learning Community.
My mom (Sarah Frederick) makes this all the time. Even though it takes awhile to cook, it’s simple to make and you get to pick your
favorite vegetables to add to the soup. As long as you’re near the kitchen and keeping an eye on it, you can be getting other things
done too. This recipe feeds four comfortably.
Chili Pronto
INGREDIENTS
1 lb ground beef or turkey 1 tbsp ground cumin* 1 l6 oz jar chunky salsa 2 16 oz cans chili-style beans
DIRECTIONS
• Brown beef or turkey in a little oil in a large saucepan, drain thoroughly in a colander, and return to the pan.
• Add all the remaining ingredients, bring to a boil, simmer for 15 minutes, and add salt to taste.
• Garnish with sour cream, shredded cheese, and/or broken tortilla chips if desired.
• Hint: Use a 1 lb bag of frozen Italian-style meatballs in place of the ground beef or turkey for an even quicker meal.
SOURCE Æ Dr. A
This is the chili I make when I don’t have time to make it from scratch. By the way, don’t miss the annual IUPUI United Way Chili
for Charity event held on campus each fall. There are usually over 150 different kinds of chili to sample—including mine—and it’s a
lot of fun! *Ground cumin is expensive in those little spice bottles. I grind my own from seed, so if you want some, just ask.

Oriental Vegetable Soup

18
INGREDIENTS
4 cups water

2 oriental-flavor Ramen soup mixes

1 16 oz package frozen stir fry vegetable mix
1 tbsp soy sauce
1 tbsp vinegar



½ tsp hot sauce

DIRECTIONS
• Boil the water in a large pan, add the Ramen noodles (broken up) and the vegetables, return to a boil, and simmer for 2 minutes.
• Add the flavor packets from the soup mixes and the remaining ingredients, stir well, and serve.
SOURCE Æ Dr. A (Chef D loves this soup because it meets all five of his criteria so well.)

Cream of Broccoli Soup
INGREDIENTS
2 cups chopped broccoli

2 cups water

2 tbsp butter, melted


1/4 c. flour

2 tsp chicken bouillon

dash pepper

2 cups half-and-half or milk
DIRECTIONS
• Cook broccoli in boiling water until tender (8-10 min), drain (reserving liquid), and add water to reserved liquid to equal 1½ cups.
• In a blender combine broccoli and liquid, blend on low just until smooth, and add the 2 cups of water.
• In a medium saucepan over medium heat, combine butter, flour, bouillon and pepper.
• Add half-and-half (or milk), cook, and stir until thick and bubbly. Stir in broccoli and cook for 1 min more
SOURCE Æ Ashley Cicillian (Women’s Soccer) from the 2005 Student-Athlete Learning Community (The recipe came from
The Starving Student Cookbook that my mother provided for me.

Chapter Five: Main Dishes
Crispy Ranch Chicken
INGREDIENTS
4 boneless chicken breasts
1 1-oz package of ranch dressing mix

¼ cup dry bread crumbs
DIRECTIONS
• Mix dressing mix and bread crumbs in a plastic grocery bag, add chicken, and shake until well coated.
• Place chicken on an ungreased cookie sheet, and bake in a pre-heated 375 oven for 25-30 minutes or until the juices are clear.
SOURCE Æ Dr. A (Chicken just can’t get much quicker and easier than this!)

BBQ Pork Sandwiches
INGREDIENTS
1 3-4 lb Boston butt pork roast

1 16 oz bottle of your favorite BBQ sauce


8 large hamburger buns
DIRECTIONS
• Cook roast for 8-10 hours on low in a crock pot, drain, cool, remove bones and as much fat as possible, and tear meat into shreds.
• Return meat to the crock pot, add BBQ sauce, mix thoroughly, reheat, and serve on buns with coleslaw, potato salad, and pickles.
SOURCE Æ Dr. A (This is a truly great party recipe. It’s not fast, but it’s well worth the effort. Freeze and reheat any leftovers.)

Baked Bean Burritos
INGREDIENTS
2 (16 ounce) cans baked beans, undrained

1 tbsp chopped canned chipotle chilies with some of the adobo sauce
1½ teaspoons ground cumin


1½ cups sliced green onions
1/3 cup chopped cilantro leaves
6 10-inch flour tortillas, warmed

1 ½ cups shredded Monterey Jack Cheese 3 cups shredded iceberg lettuce
DIRECTIONS
• In a large saucepan, heat the beans, chipotles and cumin over medium heat, stirring occasionally, until simmering. Stir in the green
onions and chopped cilantro; continue to simmer 2 minutes.
• To assemble, spoon about ½ cup bean mixture on center of each tortilla. Top with equal amounts of the cheese and lettuce. Fold
bottom edge up over filling. Fold right and left sides to center, overlapping edges. Serve with salsa and guacamole and garnish with
the cilantro sprigs, if desired
SOURCE Æ Ryan Brumbaugh (Soccer) from the 2004 Student-Athlete Learning Community
.
The Best Grilled Chicken Breasts
INGREDIENTS
4 boneless, skinless chicken breasts 2 cups water ¼ cup sugar 2 tbsp salt olive oil ground black pepper
DIRECTIONS

19
• Put chicken, water, salt, and sugar in a quart-size zip-lock bag, squish the air out, seal the bag, and put in the refrigerator for 1 hour.
• Remove the chicken from the bag (discard the marinade), rinse under running water, and dry thoroughly with paper towels.
• Rub the chicken with olive oil, season with pepper, and grill over hot coals for 4-5 minutes per side.
SOURCE Æ Dr. A (The process of soaking the chicken in the water-salt-sugar mixture is called brining, and it also works great with
pork chops. This process draws moisture into the chicken and adds flavor. Unless you overcook them, these will be the best chicken
breasts you have ever grilled. Any leftovers can be used in a salad like the Chicken Caesar or the Grilled Chicken Salad in this book.)

Chicken Tetrazzini
INGREDIENTS
4 oz spaghetti



1¼ cups cream of mushroom soup (optional)
2/3-cup milk


1 cup diced cooked chicken

¼ cup pimiento-chopped (optional)

1 cup American cheese-shredded
2 tbsp Parmesan cheese-grated

2 tsp salt
DIRECTIONS
• Add salt and spaghetti to boiling water, stir constantly for 2 minutes, cover, remove from heat, and let stand for 10 minutes.
• Blend soup and milk, and add the chicken and pimiento. (Skip this step if you left out the soup and pimiento)
• Drain and rinse spaghetti, place in a greased baking dish, pour soup mixture over spaghetti, and mix slightly.
• Sprinkle cheese over top, and bake at 375 for 30 minutes or until cheese is melted and lightly browned.
SOURCE: Nathan Dinges (Cross Country) from the 2000 Student-Athlete Learning Community
This is one of my grandma’s recipes. When I was a kid and still now I love to go to her house just to eat a little bit of this. I went to
school at Franklin Central High School and was on the cross-country team there. Every year we would have dinners over at each
other’s houses the night before a meet to get a good dinner in and to do a little team bonding as well. The first year I had everyone
over I asked my mom to make this dish for everyone so she did. We had the best race of the year that next day. Needless to say the
next year I had it again and everyone couldn’t wait to come over to get a little more of my grandma’s famous Chicken Tetrazzini.

Gourmet Pasta
INGREDIENTS
16 oz package of pasta (your choice) 2 tbsp butter ½ tsp garlic salt ¼ cup milk 2 tbsp Parmesan cheese
DIRECTIONS
• Cook pasta according to directions, place remaining ingredients in sauce pan, cook and stir until combined, and pour over pasta.
SOURCE Æ Dr. A

Chicken Picante
INGREDIENTS
1 cup picante sauce 1 8 oz can tomato sauce 1 tbsp Dijon mustard 3 tbsp brown sugar 4 boneless chicken breasts
DIRECTIONS
• Combine picante sauce, tomato sauce, mustard, and brown sugar.
• Place chicken in a baking dish, pour sauce over chicken (covering it completely), bake at 400 for 20 minutes, and serve over rice.
SOURCE Æ Dr. A (Make this for your parents. They will be impressed.)

Tortellini
INGREDIENTS
1 bag of tortellini noodles stuffed with cheese

1 jar spaghetti sauce

1 package shredded parmesan
cheese (if desired)
DIRECTIONS
• Cook tortellini according to the package directions, drain, and return to the pot.
• Pour in desired amount of sauce, stir, and sprinkle with cheese. Enjoy!
SOURCE Æ Jenny Braun (Cross Country) from the 2004 Student-Athlete Learning Community

Miracle Baked Pork Chops
INGREDIENTS
2 tsp honey mustard


4 boneless pork chops, ½ inch thick

cooking spray

DIRECTIONS
• Preheat oven to 425, spread mustard on one side of each chop, place chops in a baking pan mustard-side up, cover with foil, and bake 16 minutes.
SOURCE Æ Dr. A (This recipe comes from the Desperation Dinners! cook book by Beverly Mills and Alicia Ross.)


20
Cheese Quesdillas
INGREDIENTS
2 tortillas

shredded cheese

Tyson bagged pre-cooked chicken strips

salsa
DIRECTIONS
• Spread salsa on a tortilla, sprinkle with cheese, add bagged chicken, cover with the other tortilla, and microwave for 30-45 seconds.
SOURCE Æ Sarah Komanec (Cross Country) from the 2004 Student-Athlete Learning Community

Baked Italian Chicken
INGREDIENTS
4 boneless chicken breasts

½ cup flour

1 cup Italian dressing

cooking spray
DIRECTIONS
• Roll chicken breasts in flour, place in a 13x9 pan lined with aluminum foil that has been sprayed with the cooking spray.
• Pour the dressing over chicken, cover with more foil, bake in a 350 oven for one hour, uncover, and bake until golden brown.
SOURCE Æ Dr. A (Don’t forget to use the foil. If you do, cleaning the pan will be a big pain.)

Salmon Patties
INGREDIENTS
1 can of salmon
1 sleeve of saltine crackers, crushed

1 egg

cooking oil


DIRECTIONS
• Thoroughly mix the can of salmon with one egg and about ¾ of the sleeve of crackers in bowl.
• Roll out balls about the size of a baseball and flatten them until all the salmon mixture is gone.
• Put a quarter size drop of oil in a frying pan to coat the bottom, and cook patties until they are a golden brown color on each side.
SOURCE Æ Chelsea Bastin (Volleyball) from the 2005 Student-Athlete Learning Community

Lemon and Onion Pork Chops
INGREDIENTS
4 pork chops
½ cup catsup
¼ cup brown sugar 1 onion, cut into 4 slices 1 lemon, cut into 4 slices
DIRECTIONS
• Place chops in a baking dish, top each chop with ¼ of the catsup, ¼ of the sugar, one onion slice, and one lemon slice.
• Cover and bake at 350 for 45 minutes, uncover and bake for 45 minutes more, and serve over rice.
SOURCE Æ Dr. A (This is my mother’s recipe. I was the only one in my family who liked the lemon slices, so I got to eat them all!)

Chicken and Rice
INGREDIENTS
4 boneless chicken breasts (cubed)
1 pint sour cream

1 can cream of chicken soup
½ cup margarine


1 oz package of cheddar cheese
1 small onion (diced)
2 cups of instant rice
DIRECTIONS
• Mix soup, cheese, sour cream, onion, and margarine, and pour this mixture over the chicken placed in casserole dish.
• Add instant rice, mix, and bake at 350 for 45 min.
SOURCE Æ Rachel Holmes (Volleyball) from the 2005 Student-Athlete Learning Community

Baked Pork Chops with Apples
INGREDIENTS
2 pork chops
salt & pepper
1 tart apple, unpeeled, halved, and cored

sugar

sour cream
DIRECTIONS
• Place chops in a baking dish, sprinkle with salt & pepper, top with one apple half (cut side down), and sprinkle with sugar.
• Bake uncovered at 350 for 45 minutes, baste often with the juices, and serve hot with the juices thickened with the sour cream.
SOURCE Æ Dr. A (This takes a little time to cook, but it’s worth it. It’s also easy to double when you have guests.)

Honey Mustard Chicken Fingers
INGREDIENTS
4 skinless boneless chicken breasts 1 cup flour ½ tsp salt
¼ tsp pepper
¾ cup milk
1cup vegetable oil
¼ cup Dijon mustard

½ cup honey
DIRECTIONS
• Cut chicken into ½ x 2-inch strips; mix flour, salt, and pepper in a shallow bowl, dip chicken in milk, then roll in flour mixture, and
place on waxed paper.

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• Heat ¼ inch of oil in a large heavy skillet on medium-high until a cube of white bread dropped in oil browns evenly in 1 minute.
• Divide chicken into batches, place chicken in an even layer in hot oil, fry (turning once) for about 3 minutes on each side or until
golden brown and crisp.
• Drain on paper towels, mix the honey and mustard in a small bowl, and serve with the sauce.
SOURCE Æ Matt Kinley (Cross-Country) from the 2002 Student-Athlete Learning Community

Two-Minute Enchiladas
INGREDIENTS
10 flour tortillas 2 cups grated cheddar cheese 1 medium onion, chopped 1 15 oz can enchilada sauce
DIRECTIONS
• Sprinkle each tortilla with cheese and onion, roll up, place seam-side down in a microwave safe dish, and cover with sauce.
• Microwave on high for 2 minutes (or until cheese melts), and top with extra cheese before serving.
SOURCE Æ Dr. A
Deli Meat and Cheese Quesadillas
INGREDIENTS
3 thin slices of your favorite deli meat
One 4-, 6- or 8-inch flour tortilla
2 slices of cheese squeeze butter


DIRECTIONS
• Cut up deli meat into pieces, put them in a skillet or griddle. Put a little butter on the top and keep moving the meat around.
• Put butter on one side of the flour tortilla, place it in the skillet. fold the cheese in half, and place it on one half of the tortilla.
• Once the deli meat is a little browned, put it on the side opposite the cheese, and add salt and pepper if you wish.
• Once the meat is on, fold the tortilla in half. Once it is golden brown, it is done! Cut into 4 triangles, and serve!
SOURCE Æ Kelly Schlottman (Swimming) from the 2005 Student-Athlete Learning Community. My sister and I experimented
with the Hillshire Farms Deli Select Honey Roasted Turkey and Brown Sugar Ham one day and made this excellent quesadilla! It is
fast, cheap, and easy to make! It is not just your typical sandwich!

Sloppy Joes
INGREDIENTS
1 16 oz can sloppy Manwich

1 lb ground beef or turkey

hamburger buns or pita pocket bread
DIRECTIONS
• Brown the meat in a sauce pan, drain in a colander, return to the pan, add the sloppy Joe sauce, heat, and serve in buns or pita bread.
SOURCE Æ Dr. A (If you have a package of already-browned beef or turkey in your freezer, this could be the fastest meal ever!)

Sloppy Joe Casserole
INGREDIENTS
l lb ground beef or turkey 1 16 oz can Manwich 2 cups macaroni 2 cups shredded Cheddar cheese
DIRECTIONS
• Cook meat and sauce according to the directions on the can, and cook the macaroni according to the directions on the package.
• Mix the meat sauce, macaroni, and ¾ of the cheese in a 13x9 pan, sprinkle remaining cheese on top, and bake at 350 for 30 minutes.
SOURCE Æ Dr. A (Good down-home comfort food.)

Caramelized Garlic Chicken
INGREDIENTS
4 garlic cloves, minced 2 tsp olive oil 4 tsp brown sugar 4 boneless, skinless chicken breasts nonstick cooking
spray
DIRECTIONS
• Heat oven to 500 degrees, line a 13x9 inch pan with foil, and spray foil with nonstick cooking spray.
• Place garlic and oil in a small pan, cook over medium low heat for 2 minutes, remove from heat, and stir in the brown sugar.
• Place chicken breast in the pan, spread the garlic mixture over each breast, and bake for 15 minutes.
SOURCE Æ Dr. A (This is a truly delicious recipe!)

Kernel Quesadillas
INGREDIENTS
2 7-oz. cans of low-sodium whole kernel corn



1 4-oz. jar chunky salsa

1 cup shredded reduced-fat Cheddar or Monterey Jack cheese

8 tortillas
DIRECTIONS
• Stir together the corn and salsa over high heat in a large, nonstick skillet, and then spoon the mixture evenly over 4 tortillas.

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• Toss 1/4 cup of the cheese on top of the mixture on each tortilla, and place the filled tortillas in the skillet.
• Top each with a second tortilla, and cook for about 3 minutes on each side. Makes 4 servings
SOURCE Æ Vangel Nacovski (Men's Soccer) from the Student-Athlete Learning Community

Cheese and Bean Quesadillas
INGREDIENTS
¼ cup refried beans

4 6- or 8-inch flour tortillas
¾ cup shredded cheese
salsa
DIRECTIONS
• Spread beans on 2 of the tortillas, sprinkle with the cheese, and top with the other 2 tortillas.
• Cook each quesadilla at medium heat for about 5 minutes in a large skillet until the cheese melts, turni