Ingredients ½ (15½-ounce) can black beans, no salt added 2 medium zucchini 1 bunch fresh spinach (about 4 cups) 1 ear fresh corn or 1 cup canned corn 4 ounces low-fat cheddar cheese 1 Tablespoon canola oil Pinch ground cayenne…
Ingredients 2 cups brown rice 3 small onions 1 medium green bell pepper 1 small clove garlic 4 ounces low-fat Monterey Jack cheese 3 (15½-ounce) cans pinto beans 2 Tablespoons canola oil 1 Tablespoon chili powder 1 teaspoon ground cumin…
Ingredients 2 medium carrots 1 small onion 2 medium cloves garlic 2 medium celery stalks 1 large tomato 1 medium yellow squash 1 (15½-ounce) can red kidney beans 1 Tablespoon canola oil 1 teaspoon dried basil or dried oregano ½…
Ingredients 3 medium carrots 2 medium onions 3 large cloves garlic 4 cups fresh spinach ¾ cup pearl barley 1 Tablespoon canola oil 1 teaspoon ground paprika ½ teaspoon ground cayenne pepper 6 cups water 4 cups low-sodium chicken or…
Ingredients 1 cup instant pearl barley 4 cups water 2 whole bay leaves 3 medium onions 2 medium celery stalks 1 medium green, red, yellow, or orange bell pepper 2 medium cloves garlic 1 Tablespoon canola oil 4 ounces ground…
Ingredients 2 pounds boneless chicken pieces 3 cups cornflakes cereal ⅓ cup whole wheat flour ½ teaspoon salt ¼ teaspoon ground black pepper 2 large eggs ¼ cup nonfat milk Non-stick cooking spray Materials 3 medium bowls Baking sheet Cutting…
Ingredients Fish 2 pounds fish fillets, such as tilapia or haddock 4¼ cups cornflakes cereal ⅓ cup whole wheat flour ½ teaspoon salt ¼ teaspoon ground black pepper 2 large eggs ¼ cup nonfat milk Non-stick cooking spray Tartar…
Ingredients 2 red or green chili peppers, like jalapeño or serrano 1 large egg 1 cup low-fat buttermilk 1∕3 cup nonfat plain yogurt 1 cup all-purpose flour 1 cup cornmeal 1∕3 cup sugar 2½ teaspoons baking powder ½ teaspoon salt…
Ingredients 1 medium onion 1 (4-5 pound) whole chicken 14 cups water 1 celery stalk 2 cups leafy greens, such as kale, spinach or chard 2 medium carrots ½ teaspoon salt ½ teaspoon ground black pepper 1 cup whole wheat…
Ingredients Salad 4 bone-in chicken thighs, about 1 ½ pounds 1 medium head romaine lettuce 1 medium red bell pepper 1 small apple 8 snow peas 6. 1 (10-ounce) can mandarin oranges, packed in juice Dressing 2 Tablespoons peanut…