Recipe Source Cooking Matters

Apple Wraps

Apple Wraps

Ingredients 1 large apple 2 medium ripe bananas 2 tablespoons peanut butter 2 (8-inch) whole wheat tortillas Materials Cutting board Measuring spoons Medium bowl Sharp knife Instructions Rinse and cut apple in half, lengthwise. Remove any stems. Cut out center…

Banana Crumble

Banana Crumble

Ingredients 4 large bananas 2 cups mixed fresh berries Non-stick cooking spray 5 Tablespoons whole wheat flour, divided 1 cup old-fashioned rolled oats ¼ cup light brown sugar, packed 1 teaspoon ground cinnamon Pinch of salt 4 Tablespoons cold unsalted…

Baked Apples

Baked Apples

Ingredients 6 apples 1 large lemon ¾ cup chopped walnuts ½ cup raisins ¼ cup brown sugar ½ teaspoon ground cinnamon Materials 2 small bowls 9-by-13-inch baking dish Measuring cups Measuring spoons Sharp knife Instructions Preheat oven to 350°F. Rinse…

Baked Flaked Chicken

Baked Flaked Chicken

Ingredients 2 pounds boneless chicken pieces 3 cups cornflakes cereal ⅓ cup whole wheat flour ½ teaspoon salt ¼ teaspoon ground black pepper 2 large eggs ¼ cup nonfat milk Non-stick cooking spray Materials 3 medium bowls Baking sheet Cutting…

Baked Flaked Fish with Tartar Sauce

Baked Flaked Fish with Tartar Sauce

Ingredients Fish 2 pounds fish fillets, such as tilapia or haddock 4¼ cups cornflakes cereal ⅓ cup whole wheat flour ½ teaspoon salt ¼ teaspoon ground black pepper 2 large eggs ¼ cup nonfat milk Non-stick cooking spray   Tartar…

Apple Crisp

Apple Crisp

Ingredients 5 medium apples ¾ cup light brown sugar, packed and divided ½ cup whole wheat flour, divided ½ teaspoon ground cinnamon Non-stick cooking spray ½ stick (2 ounces) cold, unsalted butter 1½ cups quick oats Optional Ingredients ¼ teaspoon…

Bow Tie Pasta with Zucchini Sauce

Bow Tie Pasta with Zucchini Sauce

Ingredients 2 cups whole wheat bow tie pasta 1 small clove garlic 2 medium zucchini (10 ounces by weight, about 2/3 of a pound) 1 Tablespoon canola oil ½ cup Parmesan cheese, grated ¼ teaspoon salt Pinch ground black pepper…

Black Bean and Vegetable Soup

Black Bean and Vegetable Soup

Ingredients 4 cloves garlic 1 medium onion 2 medium carrots 2 medium celery stalks 1 medium apple 2 (15-oz) cans black beans, no salt added 1 (14 ½-oz) can crushed tomatoes, no salt added 1 Tablespoon canola oil 2 Tablespoons…

Black Bean Brownies

Black Bean Brownies

Ingredients Nonstick cooking spray 1 (15-ounce) can black beans or 1 3/4 cups cooked, cooled black beans 3 large eggs 3 tablespoons canola oil 1 teaspoon vanilla extract 1/2 cup packed brown sugar 1/3 cup cocoa powder Optional Ingredients 1/2…

Black Bean and Vegetable Quesadillas

Black Bean and Vegetable Quesadillas

Ingredients ½ (15½-ounce) can black beans, no salt added 2 medium zucchini 1 bunch fresh spinach (about 4 cups) 1 ear fresh corn or 1 cup canned corn 4 ounces low-fat cheddar cheese 1 Tablespoon canola oil Pinch ground cayenne…

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