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…
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%…
Ingredients 2 medium lemons 1 cup bulgur wheat 1½ cups boiling water 1 cup fresh parsley 3 green onions 1 large tomato 1 small cucumber 2 Tablespoons olive oil ¾ teaspoon salt ¼ teaspoon ground black pepper Pinch ground cayenne…
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…
Ingredients 2 medium Granny Smith apples 2 Tablespoons dried fruit, such as raisins, dried cranberries, or dried currants 3 Tablespoons plain low-fat yogurt 1 Tablespoon whole, shelled walnuts Optional Ingredients 1 Tablespoon honey Materials Cutting board Measuring spoons Medium bowl…
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…
Ingredients 1 medium onion 1 small summer squash, or ½ medium winter squash 1 handful mushrooms 1 small head cauliflower ¼ cup canola oil ¼ teaspoon salt ¼ teaspoon ground black pepper Non-stick cooking spray 1 (16-ounce) package whole wheat…
Ingredients 1 large onion 1 medium green bell pepper 1 medium red bell pepper 8 ounces button mushrooms 2 medium tomatoes 1 (6-ounce) block mozzarella cheese 1 Tablespoon canola oil 1 frozen or refrigerated whole wheat pizza dough, defrosted Non-stick…
Ingredients 1 small red onion 2 medium cloves garlic 1 small eggplant 1 medium zucchini 1 medium yellow squash 1 large tomato 3 Tablespoons canola oil 1 teaspoon dried basil 1 teaspoon dried oregano ¼ teaspoon salt ¼ teaspoon ground…
Ingredients 2 cups whole wheat penne pasta 2 medium green onions 1 (14½-ounce) can pink salmon in water 1 cup frozen peas 1 cup nonfat or low-fat plain yogurt 2 teaspoons dried dill or dried parsley ¼ teaspoon salt ¼…