Ingredients 2 potatoes, large with skin, diced 1/3 cup milk, skim 1/2 pound ground turkey, 85% lean 2 tablespoons flour 1 package frozen mixed vegetables (10 ounces) 1 can vegetable stock, low sodium (14.5 ounces) shredded cheese (optional) Directions 1.…
Ingredients 1 pound ground beef, 90% lean1/2 cup onion (chopped)1 cup carrot (chopped)2 cups potatoes (chopped)1 cup celery (chopped)1 can tomatoes (14.5 ounce)4 cups water1/2 oregano, basil or other herb (optional) Directions Brown ground beef in a medium fry pan.…
Ingredients 3 pounds lamb bones (or lean beef ribs) 8 cups water (2 quarts) salt (2 teaspoons, optional) 1 1/2 cups onions, slightly chopped 1/2 pound carrots, peeled and cut into chunks 1 cabbage, cut into small wedges 3 cups…
Ingredients 1 jar spaghetti sauce (low sodium, 28 ounces) 7 ounces dry lasagna noodles (can use 6-8) 1 container ricotta cheese (part-skim, 15 ounces or cottage cheese) 2 cups mozzarella cheese, part-skim, shredded 1/4 cup Parmesan cheese (grated) Directions 1.…
Ingredients 1/2 pound frozen cooked cocktail shrimp (thawed, peeled, and deveined) 1 8-oz can yellow corn kernels (no salt added, drained) 1 cup canned black beans (no salt added, drained and rinsed) 1 stalk celery (diced) 2 tablespoons chopped onion…
Ingredients 2 cups beans, dried pinto, black, or pink (rinsed) 8 cups water 1 onion (chopped) 1 bay leaf 1/4 teaspoon salt Directions 1. Place beans, water, onion and bay leaf in a large pot. 2. Cover and bring to…
Ingredients 1 cup brown rice, uncooked 1 can black beans, unsalted (15 ounces) 4 bell peppers (any color) 1 cup cheddar cheese, shredded (reduced fat) 1 tomato, sliced 1 cup salsa salt (to taste, optional) Directions 1. Preheat the oven…
Ingredients 2 cans tuna (2-5 oz. cans) 1 bunch kale (or 1 bag) 2 ounces cherry tomatoes 1 lemon, raw 1/4 cup extra virgin olive oil 1/8 cup balsamic vinegar kosher salt (to taste) freshly ground pepper (to taste) Directions…
Catfish fillets are coated in a spicy cornmeal rub and pan-fried until browned to perfection. Try substituting with cod or tilapia for delicious variety. Ingredients For the spice rub: 1/8 cup cornmeal 1 teaspoon dried oregano 1/2 teaspoon cayenne pepper…
Ingredients 1 package broccoli (10 ounce, frozen, can also use mustard greens, collard greens or spinach) 2 cans stewed tomatoes, low sodium (about 30 oz) 1 cup brown rice (cooked) 1 can white beans (15 ounces, rinsed and drained) pepper…