Recipe Source Cooking Matters

Bean and Rice Botana

Bean and Rice Botana

Ingredients 2 cups brown rice 3 small onions 1 medium green bell pepper 1 small clove garlic 4 ounces low-fat Monterey Jack cheese 3 (15½-ounce) cans pinto beans 2 Tablespoons canola oil 1 Tablespoon chili powder 1 teaspoon ground cumin…

Bean and Veggie Soup

Bean and Veggie Soup

Ingredients 2 medium carrots 1 small onion 2 medium cloves garlic 2 medium celery stalks 1 large tomato 1 medium yellow squash 1 (15½-ounce) can red kidney beans 1 Tablespoon canola oil 1 teaspoon dried basil or dried oregano ½…

Barley and Lentil Soup

Barley and Lentil Soup

Ingredients 3 medium carrots 2 medium onions 3 large cloves garlic 4 cups fresh spinach ¾ cup pearl barley 1 Tablespoon canola oil 1 teaspoon ground paprika ½ teaspoon ground cayenne pepper 6 cups water 4 cups low-sodium chicken or…

Barley Jambalaya

Barley Jambalaya

Ingredients 1 cup instant pearl barley 4 cups water 2 whole bay leaves 3 medium onions 2 medium celery stalks 1 medium green, red, yellow, or orange bell pepper 2 medium cloves garlic 1 Tablespoon canola oil 4 ounces ground…

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…

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