Makes: 5 servings Ingredients: 1 avocado (diced) 3/4 cup frozen corn kernels (thawed) 1/2 cup grape tomatoes (quartered) 1 Tbsp. fresh cilantro (chopped) 2 tsp. lime juice 1/4 tsp. salt Directions Toss avocado, corn, tomatoes, cilantro, lime juice, and salt in a medium bowl. Chill one hour and then serve. Nutritional information for 1 serving: Calories 67 Total fat 4 g Saturated fat 1 g Cholesterol 0 mg Sodium 119 mg Carbohydrate 8 g Dietary...
Makes: 12 serving Ingredients: Salad 4 large tomatoes (cubed) 1 large cucumber (chopped) 1 cup red onion (chopped) 1 cup green pepper (chopped) Dressing 1/3 cup apple cider vinegar 1 Tbsp. olive oil 2 cloves garlic (minced) 1/2 tsp. salt 1/2 tsp. ground black pepper 1/2 tsp. sugar Directions In a large bowl, combine the salad ingredients. In a small bowl, mix the dressing ingredients. Pour the dressing over the salad. Mix well. Refrigerate for...
Makes: 1 serving Ingredients: 1/2 cup low-fat milk 1/4 cup fat-free Greek yogurt 2 tsp. honey 1/4 tsp. cinnamon 1/4 tsp. vanilla extract 1/2 cup rolled oats (uncooked) 1/4 cup frozen raspberries Directions Combine milk, Greek yogurt, sugar, cinnamon, and vanilla extract in a container or jar with a lid. Add oats and mix well. Gently fold in raspberries. Cover and refrigerate for eight hours or overnight. Enjoy cold or heat as desired. Nutritional information...
Makes: 5 servings Ingredients: 2 1/2 pounds boneless skinless chicken 1/4 tsp. salt 1/8 tsp. black pepper 20 oz. can pineapple (crushed or chunks) 2 oz. water Directions Coat frying pan with nonstick cooking spray and set heat to low. Once the pan heats up, add chicken. Sprinkle with salt and black pepper. Cook uncovered until chicken begins to brown, then add pineapple and water. Cover chicken and cook until chicken is tender. Serve over...
Makes: 3 servings Ingredients: 1 cup noodles 1 Tbsp. vegetable oil 2 cups mixed vegetables (chopped) 1 cup tomatoes (chopped) 1 Tbsp. margarine 1/4 tsp. garlic powder 1/8 tsp. black pepper 3 Tbsp. parmesan cheese Directions Cook noodles according to package directions. While noodles are cooking, heat oil in a skillet. Add vegetables and sauté until tender. Stir constantly. Add tomatoes and sauté for two more minutes. Toss vegetables with noodles and margarine. Add seasonings....
Makes: 4 servings Ingredients: 1 cup quinoa 1 1/2 cups water or broth 2 cups green beans 2 1/2 Tbsp. lemon juice 1 Tbsp. olive oil 1 Tbsp. sesame oil 2 Tbsp. soy sauce 1/4 tsp. ground ginger Directions Toast quinoa in a dry skillet over medium heat, constantly stirring for about 3 minutes. Put quinoa in a medium pot and add water or broth. Bring to a boil, then let simmer until all of...
Makes: 6 servings Ingredients: 6 cups water 1/4 cup fresh parsley (chopped, 2 Tbsp. dried parsley) 2 tsp. beef bouillon 1 1/2 cup lentils (dry) 2 medium carrots (sliced) 1 medium onion (chopped) 2 celery stalks (diced) Directions Mix all ingredients in a slow cooker. Cook on the low setting for 8-10 hours or on the high setting for 4-5 hours. Serve hot with crackers or bread. Nutritional information for 1 serving: Calories 175 Total...
Makes: 6 servings Ingredients: 15.5 oz. can low-sodium pinto, kidney, red or black beans (undrained) 15 oz. can corn (drained) 15 oz. can crushed tomatoes (undrained) Chili powder, to taste Directions Place the contents of all three cans into a pan. Add chili powder to taste. Stir to mix. Continue to stir over medium heat until heated thoroughly. Refrigerate leftovers. Nutritional information for 1 serving: Calories 129 Total fat 1 g Saturated fat 0 g...
Makes: 8 servings Ingredients: 2 pounds lean pork stew meat 3 cups baby carrots 1 large onion (sliced) 1 ½ tsp. dried thyme leaves ½ tsp. coarse ground black pepper ¼ tsp. salt1 clove garlic (minced) 1 ½ cups complete bran and wheat flakes ready-to-eat cereal (crushed to ¾ cups) 1 cup dried tart cherries ¾ cup 100% apple juice 2 cups brown rice (uncooked) Directions Trim fat from pork. Spray a large pan with...
Makes: 8 servings Ingredients: Vegetable oil nonstick spray 1 tsp. olive oil 4 scallions (thinly sliced) 1 celery rib (chopped) 1 large carrot (chopped) 1 ½ cups fat-free, low-sodium chicken broth 1 tsp. dried sage ¼ tsp. pepper 4 cups cornbread (crumbled) ½ cup egg substitute ¼ cup pecans (chopped) Directions Preheat the oven to 350 F. Lightly spray an 8-by-8-inch square baking pan with vegetable oil spray. In a large skillet, heat the oil...
