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…
Ingredients 1/2 pound lean ground beef 1/2 cup onion (chopped) 1 can tomato sauce (15 ounce) 1 1/2 cups water 1/4 teaspoon garlic powder 1/4 teaspoon oregano 1/4 teaspoon basil 3 cups noodles, uncooked, 1/2 inch wide 1 package spinach,…
Ingredients 4 1/2 cups brown rice (cooked in unsalted water) 1 1/2 teaspoons bouillon granules (low sodium) 1/4 cup scallions (chopped) Directions 1. Cook rice according to directions on the package. 2. Combine the cooked rice, scallions, and bouillon granules…
Ingredients 6 cups potatoes 2 tablespoons margarine 1 cup onions, sliced 3 tablespoons flour 1/4 teaspoon pepper 2 cups whole milk Directions Wash potatoes; peel and slice into thin slices. Melt 1 tablespoon of margarine in heavy, deep skillet. Remove…
Ingredients 4 medium red potatoes (about 1.5 to 2 pounds) 1 fennel bulb with fronds 2 garlic cloves (minced) 2 large chicken breasts cooking spray 1 1/2 tablespoons margarine or butter (melted) 2 tablespoons flour 1 1/2 cups fat-free (skim)…
Ingredients 6 russet potatoes (medium, 3-4 inch, – peeled and sliced into 1/4 inch slices) 1 cup onion (chopped raw) 2 tablespoons margarine 4 tablespoons flour 1 teaspoon salt dash black pepper 2 cups milk, non-fat Directions Quickest Method: 1.…
Ingredients 1 package tofu (14 ounces) 1 tablespoon butter 2 cups bean sprouts (10 ounces) 2 eggs salt and pepper (optional, to taste) Directions 1. Drain tofu. 2. In small bowl, dice or mash tofu. For optional ingredients, crush garlic…
Ingredients 8 cups kale or collard greens (1 1/2 pounds) 2 tablespoons vegetable oil (or olive oil) 4 garlic cloves (chopped) 1 cup water 1/4 teaspoon salt 1 teaspoon black pepper 2 tablespoons vinegar, cider Directions 1. Clean the greens…
Ingredients 2 zucchini (medium, washed and sliced) 2 yellow squash (medium, washed and sliced) 4 potatoes (medium, scrubbed and sliced) 1/2 onion (peeled and sliced) 1/2 bell pepper (green or red, washed, seeded and sliced) 1/4 cup Italian salad dressing…