Ingredients 1 (16-ounce) package whole grain penne pasta 1 medium onion ½ pound carrots, or combination of carrots and winter squash 2 Tablespoons canola oil 1 (26-ounce) jar marinara sauce 1 (10-ounce) package firm tofu 1⁄3 cup milk ¼ teaspoon…
Ingredients 2 medium celery stalks ½ large red bell pepper 1 medium onion 2 cloves garlic 1 (6-ounce) slice smoked, lean, low sodium ham 1 (15-ounce) can black-eyed peas 1 Tablespoon canola oil 1 teaspoon dried thyme 1½-3½ cups low-sodium…
Ingredients 1 pound boneless chicken pieces 1 medium onion 2 cloves garlic 1 medium tomato 1 large lime ¼ cup fresh cilantro leaves 1 Tablespoon fresh basil 2 (15½-ounce) cans great northern beans, no salt added 2 Tablespoons canola oil…
Ingredients 1 pound carrots 1 large onion 1 clove garlic 1 pound root vegetables, such as red potatoes, beets, turnips, rutabagas, or parsnips 1 large lemon ¼ cup water ¼ cup canola oil 1 teaspoon dried oregano 1 teaspoon dried…
Ingredients 1 medium carrot, small sweet potato, or small zucchini ¼ medium head lettuce 2 large tomatoes 7 ounces low-fat cheddar cheese 1 (15½-ounce) can low-sodium pinto beans Non-stick cooking spray 1 pound lean ground turkey 1 (15½-ounce) can chopped…
Ingredients 1 clove garlic 1 large lemon 1 (15½-ounce) can garbanzo beans ½ cup warm water 2 Tablespoons low-fat plain yogurt 2 Tablespoons canola oil 1 teaspoon salt ¼ teaspoon ground black pepper Optional Ingredients 1 fresh red pepper, or…
Ingredients 1 cup brown rice ½ pound broccoli 2 medium celery stalks 1 medium carrot 1 small jalapeño or other chili pepper 1 clove garlic 6 ounces boneless chicken pieces or firm tofu ¼ cup low-sodium soy sauce 1 Tablespoon…
Ingredients 2 pounds butternut squash ¼ cup walnuts 2 Tablespoons canola oil 1 teaspoon dried sage ¼ teaspoon salt ¼ teaspoon ground black pepper 1 Tablespoon butter or canola oil ¼ cup dried cranberries 1 ½ Tablespoons maple syrup Materials…
Ingredients 1 medium bell pepper 1 small red onion 2 (15½ ounce) cans black-eyed peas 1 (15¼ ounce) can corn kernels, no salt added 3 Tablespoons canola oil 2 Tablespoons vinegar 1 teaspoon cumin ¼ teaspoon salt ½ teaspoon ground…
Ingredients 1 medium acorn squash, about 2 pounds 2 cups water 2 Tablespoons brown sugar 2 Tablespoons reduced-sodium soy sauce Materials Sharp knife Cutting board Vegetable peeler Spoon Measuring cups Measuring spoons Large skillet Aluminum foil Instructions Rinse squash and…