Ingredients 1 1/2 pounds fish fillets (flounder salmon or other mild fish) coarsely ground black pepper, to taste 1 tablespoon olive oil 1 can sliced potatoes (drained) 1 can low-sodium chicken broth 1 teaspoon garlic (chopped) 1 cup canned, light…
Ingredients 1 red onion, chopped 1/2 cup cilantro, chopped 1 cup packaged coleslaw mix 4 4-ounce tilapia fillets (or any white fish) 8 small corn tortillas 1 teaspoon chili powder (more or less to taste) Directions 1. Clean and chop…
Ingredients 1 tablespoon vegetable oil 1 pound skinless cod fillets 1 yellow onion (peeled and chopped into 1/4 inch pieces) 2 cloves garlic (peeled and minced) 2 cups canned low-sodium diced tomatoes (or fresh tomatoes) 1/2 cup water 2 cups…
Ingredients 10 cups water 1 pound egg noodles 1 tablespoon olive oil (or vegetable oil, divided) 3 cups bean sprouts 1 cup bamboo shoots (julienned sliced thinly in strips) 1/2 cup carrots (shredded) 1/2 cup shiitake mushrooms (dried, soaked, stems…
Ingredients 2 tablespoons cooking oil (or margarine) 1 cup rice, regular, uncooked 3 tablespoons onion (minced) 1/2 cup carrot (chopped or grated) 2 cups water 4 egg (beaten) 4 egg whites (beaten) 1/4 cup milk, non-fat 1/2 cup peas 2…
Ingredients 2 cups flour (all-purpose, or 1 1/2 cup all purpose flour and 1/2 cup whole wheat flour) 1 teaspoon baking powder 1/2 teaspoon salt 2 tablespoons vegetable oil (or shortening) 1/2 cup water (warm, 105-110 degrees F) Directions 1.…
Ingredients 1 pound ground beef, 85% lean 4 potatoes 1 package frozen mixed vegetables (or canned mixed vegetables) 1/4 cup cheese, low-fat shredded (cheddar or colby jack) 1/4 cup milk, 1% salt and pepper (optional, to taste) Directions 1. Cook…
Ingredients 2 tablespoons vegetable oil 1/4 cup ketchup 1 teaspoon sugar 1 tablespoon vinegar 1/2 teaspoon paprika 1 tablespoon onion (grated) 1 tablespoon lemon juice Directions 1. Put all the ingredients in a jar or bottle with a lid. 2.…
Ingredients 1 cup broccoli (cooked chopped) 4 English muffins 1 cup pizza sauce (or spaghetti sauce) 1/2 cup mozzarella cheese, shredded, part skim 1/4 cup carrot (4 Tablespoons, shredded) 1/3 tablespoon Parmesan cheese (1 teaspoon, grated) Directions 1. Cut the…
Ingredients 12 ounces chicken breast (pre-sliced) 1/4 teaspoon salt 1/4 teaspoon ground black pepper 2 teaspoons olive oil 3 green onions (sliced) 1 large yellow bell pepper, cut in strips (about 1 1/2 cups) 16 cherry tomatoes 1 10-oz package…