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…
Ingredients Pineapple Dipping Sauce 1 clove garlic 1 (8-ounce) can crushed pineapple packed in juice 3 Tablespoons water 2 Tablespoons reduced-sodium soy sauce 1½ teaspoons cornstarch ¼ teaspoon ground ginger Pancakes 1 medium zucchini 1 medium beet 1 medium carrot…
Ingredients 1 (16 ounce) package whole wheat pasta ¼ cup peanut butter ⅓ cup warm water ¼ cup low-sodium soy sauce 2 Tablespoons cider vinegar 4 teaspoons sugar 1 bag frozen vegetables, such as broccoli or snow peas, thawed Optional…
Ingredients 6 slices whole wheat sandwich bread 4 ounces reduced-fat cream cheese, at room temperature 1 1/2 Tablespoons skim milk 2 Tablespoons honey 1/4 teaspoon vanilla extract 2 cups cut-up fresh fruit Materials Cutting board Fork Sharp knife Medium mixing…
Ingredients 3 green onions 1 medium red or green bell pepper 1 medium clove garlic 2 ounces low-fat cheddar cheese 1 (15½-ounce) can black beans, no salt added 1 teaspoon canola oil 4 large eggs ¾ teaspoon ground cumin, divided…
