Meal Type Dinner

MyPlate Kitchen

Caribbean Bean Salad

Ingredients 4 cups romaine lettuce (chopped) 1/4 cup red onion 1 cup black beans (canned, drained and rinsed) 1 orange (peeled and diced) 1 tomato (diced) 1 tablespoon olive oil 3 tablespoons red wine vinegar 1 teaspoon oregano (dried) black…

Caribbean Casserole

Caribbean Casserole

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

MyPlate Kitchen

Caribbean Pink Beans

Ingredients 1 pound pinto beans (dry) 10 cups water 2 plantains (medium, finely chopped) 1 tomato (large, finely chopped) 1 red pepper (small, finely chopped) 1 white onion (medium, finely chopped) 3 garlic clove (finely chopped) 1 1/2 teaspoons salt…

Carrots with Tomatoes and Macaroni

Carrots with Tomatoes and Macaroni

Ingredients 1 tablespoon olive oil 1 onion (small, chopped) 4 plum tomatoes (chopped, from a can) 1/2 cup tomato juice (from a can) 6 carrots (large, peeled and sliced) 1/4 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon sugar 2…

MyPlate Kitchen

Catfish Stew and Rice

Chili and spice seasoning give this seafood stew a punch of flavor. Serve it with brown rice for added whole grains.

Whole-grain-spaghetti with roasted cauliflower, hazelnuts and basil on plate

Cauliflower Shells with Cheese

Ingredients 1 pound whole wheat pasta shells 8 cups water 2 cups chopped cauliflower 1 1/2 cups milk, non-fat 1 teaspoon garlic salt 1/4 cup flour 1/4 cup vegetable oil 1 cup cheese, low-fat Directions Wash hands with soap and…

Black Bean Chili with Fall Vegetables

Butternut Squash with Black Beans

Ingredients 2 3/4 cups Butternut squash, cubed (1 small squash, about 1 pound) 1 teaspoon vegetable oil 1 onion (small, chopped) 1/4 teaspoon garlic powder 1/4 cup red wine vinegar 1/4 cup water 2 cans black beans (16 ounces each,…

Cabbage Comfort

Cabbage Comfort

Cabbage, onion, and caraway seeds make this simple and inexpensive side dish a flavorful way to eat more veggies.

Broccoli and fettuccini alfredo

Broccoli Alfredo

Ingredients 4 cups broccoli, cooked4 cups cooked whole wheat pasta2 cups milk, 1% (or non-fat)1 cup parmesan cheese (reduced fat)1 teaspoon basil1/2 teaspoon garlic powder2 tablespoons cornstarchpepper (to taste, optional) Directions Notes Learn more about broccoli.

Broccoli Baked Potatoes

Broccoli Baked Potatoes

Use those broccoli stalks in this dish instead of throwing them away. This makes a delicious side, a hearty snack, or a light meal.