Meal Type Lunch

Fish in Foil with Cherry Tomato, Onions and Vegetables.

Baked Fish and Vegetables

Ingredients 4 4-ounce white fish fillets (frozen, or cod or perch) 2 cups mixed vegetables (frozen) 1 onion (small, diced) 1 teaspoon lemon juice (or fresh lemon, sliced thin) 1 tablespoon parsley flakes (dried or fresh chopped) aluminum foil (10×12…

Baked Lemon Chicken

Baked Lemon Chicken

Ingredients 3 1/2 pounds chicken (skinned and cut into 10 pieces) 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 cloves of garlic (thinly sliced, or 1 tsp garlic powder) 4 teaspoons thyme sprigs (4 fresh sprigs, or 1 tsp dried…

Baked Lentils Casserole

Baked Lentils Casserole

Baked lentils, vegetables, and cheese make a complete vegetarian dinner in one dish.

Baked Meatballs

Baked Meatballs

Ingredients 1 pound ground beef, 90% lean (or ground turkey) 1 egg 1/2 teaspoon dried parsley 1/2 cup bread crumbs 1/2 cup milk, 1% (or non-fat) 1/4 teaspoon pepper 1 teaspoon onion powder Directions 1. Mix all ingredients, shape into…

Preparing Parmesan Halibut Fillet

Baked Parmesan Fish

This parmesan-crusted fish is topped with mushrooms, green onions, and garlic. It's the perfect heart-healthy meal to cook for a loved one.

Baked Potatoes Primavera

Baked Potatoes Primavera

Ingredients 4 potatoes (medium) 4 cups mixed vegetables (frozen) 1 1/4 cups sour cream, non-fat 1/2 teaspoon oregano (dried) 1/2 teaspoon basil (dried) black pepper (to taste) Directions Wash hands with soap and water. Pierce each potato several times with…

Baked Tofu

Baked Tofu

Ingredients 2 tablespoons soy sauce 1 clove garlic (minced, or 1/4 teaspoon garlic powder) 1 teaspoon fresh ginger (minced, optional) 1 teaspoon vegetable oil 1 package tofu (firm or extra firm, water packed, 14 ounces, drained) Directions Wash hands with…

Baked Trout

Baked Trout

Ingredients 2 pounds trout fillets (or other fish, cut into six pieces) 3 tablespoons lime juice (or about 2 limes) 1 tomato (medium, chopped) 1/2 onion (medium, chopped) 3 tablespoons cilantro (chopped) 1/2 teaspoon olive oil 1/4 teaspoon black pepper…

Autumn Vegetable Succotash

Autumn Vegetable Succotash

Ingredients 1/4 cup olive oil 1 cup onion (diced) 2 garlic clove (finely chopped) 2 cups bell pepper (red, diced) 2 cups zucchini (diced) 2 cups summer squash (yellow, diced) 3 cups lima beans (frozen) 3 cups corn kernels (frozen)…

Avocado

Avocado, Potato, and Grilled Chicken Salad

Ingredients 3 medium red potatoes 1 fresh ripe, avocado 1 teaspoon lemon juice 4 green onions (chopped) 1/2 medium red bell pepper (chopped) 8 ounces frozen pre-cooked grilled chicken strips (about 8 strips) (thawed, cut into bite-size pieces) 1 tablespoon…

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