Veggie Wraps
Ingredients 1. 4 large radishes 1 small carrot 1 cup salad greens 3 sprigs fresh herbs (parsley, dill, cilantro, or combination) 1 lemon 2 ounces low-fat Swiss or cheddar cheese 1 large, ripe avocado ¼ cup nonfat plain yogurt 3…
Meal Type Dinner
Squash and Orzo
Ingredients 1 large winter squash (such as butternut or acorn) 2 teaspoons maple syrup ¼ teaspoon red pepper flakes Pinch ground cayenne pepper ¾ cup orzo pasta 1 Tablespoon butter ½ teaspoon salt Pinch ground black pepper Optional Ingredients 1…
Italian Stuffed Peppers
Ingredients 3 large bell peppers plus 1/2 small bell pepper (any color) 8 ounces mushrooms 1 small onion 1 clove garlic 3 ounces part-skim mozzarella cheese 12 ounces 93% lean ground turkey 1 (14-ounce) can diced tomatoes, no salt added…
Sweet Potato Fries
Ingredients 4 medium sweet potatoes 1½ teaspoons paprika ½ teaspoon salt ¼ teaspoon ground black pepper 1⁄8 teaspoon cayenne pepper 1 Tablespoon canola oil Non-stick cooking spray Materials Baking sheet Cutting board Fork Large bowl Measuring spoons Sharp knife Instructions…
Sweet Potato Shepherd’s Pie
Ingredients Topping 4 medium sweet potatoes (2 1/2 pounds total) 1/4 cup nonfat milk 1 1/2 teaspoon unsalted butter 1/2 teaspoon salt 1/8 teaspoon ground pepper Filling 8 ounces mushrooms 1 small onion 3 cloves garlic 1 1/2 pounds 93%…
Tex-Mex Skillet
Ingredients ½ medium head lettuce 1 medium green bell pepper 1 large tomato 1 small jalapeño pepper ½ medium red onion 2 cloves garlic 2 ounces low-fat cheddar cheese 1 (15½-ounce) can black beans, no salt added 1 pound lean…
Tomato Sauce
Ingredients 1 medium onion 4 cloves garlic 1 medium carrot 1 Tablespoon canola oil 1 teaspoon dried basil ½ teaspoon dried oregano ¼ teaspoon salt ½ teaspoon pepper 1 (28-ounce) can crushed tomatoes, no salt added Materials Box grater Can…
Tortilla Lasagna
Ingredients 1 medium yellow onion 3 medium cloves garlic 4 ounces mushrooms 1 medium green bell pepper 2 bunches fresh spinach 1 medium sweet potato 4 ounces low-fat white cheddar cheese 9 (6-inch) corn or whole wheat tortillas 1 Tablespoon…
Tuna Boats
Ingredients 2 large cucumbers 1 lemon 2 green onions 1 (6-ounce) can low-sodium tuna, packed in water 1 (15 ½-ounce) can white beans 1 Tablespoon canola oil 1 Tablespoon Dijon or country mustard 1/4 teaspoon salt ¼ teaspoon ground black…
Peanut Butter and Banana Pockets
Ingredients 3 ripe bananas 3 Tablespoons creamy peanut butter 1½ teaspoons honey ¼ teaspoon ground cinnamon 4 (8-inch) whole wheat flour tortillas Non-stick cooking spray Materials Large skillet Measuring spoons Rubber spatula Sharp knife Small bowl Instructions Peel and slice…