Serves: 10 Fruits and Vegetables: ¾ cup per serving Ingredients 1 small head of lettuce, torn into small pieces 2 medium tomatoes, chopped 1 small green bell pepper, seeded and chopped Vegetable cooking spray 1 pound lean ground beef or…
Serves: 1 Fruits and Vegetables: ¼ cup per serving Ingredients 2 eggs, large 1 slice whole-wheat bread or 1 whole-wheat tortilla (6-inch) 1 tablespoon cheddar cheese, low-fat, shredded 1 tomato, sliced Directions Wash and slice tomato. Beat eggs in microwave-safe…
Serves: 8 Fruits and Vegetables: ½ cup per serving Ingredients 1 cup onion, chopped ¾ cup celery, chopped 4 cloves fresh garlic, chopped or ½ teaspoon garlic powder 1½ cup beef broth, low-sodium 2 (15-ounce) cans black beans, drained, rinsed 1…
Serves: 8 Fruits and Vegetables: ½ cup per serving Ingredients 1 (20oz) can pineapple chunks, packed in 100% juice, drained 1 (6oz) container lemon yogurt, non-fat or low-fat 1 pint fresh blueberries (2 cups) ½ cup granola, low-fat Cinnamon to…
Serves: 8 Fruits and Vegetables: ¼ cup per serving Ingredients 1 medium butternut squash, peeled and cubed into 1-inch pieces (about 2 cups) 2/3 cup milk, low-fat or fat-free 2 tablespoons butter 2 cups shredded cheese, macaroni and cheese blend of…
Serves: 3 Fruits and Vegetables: 1 cup per serving Ingredients 1½ cups green kale leaves, finely chopped ½ cup vanilla yogurt, non-fat or low-fat 1 banana, medium, peeled 2 cups mixed berries, fresh (strawberries, blueberries, raspberries or blackberries) 2 cups…
Serves: 6 Fruits and Vegetables: 1 cup per serving Ingredients 1 tablespoon vegetable or olive oil 1 medium onion, chopped 1 carrot, chopped 2 garlic cloves, minced ½ cup tomato puree, canned 1 small, fresh, hot chili pepper, seeded and…
Serves: 6 Fruits and Vegetables: 1 cup per serving Ingredients 1 tablespoon vegetable or olive oil 1 medium onion, chopped 2 medium green or red bell peppers, seeded and chopped 1 small head green cabbage, chopped 2-4 garlic cloves, minced…
Serves: 6 1 cup milk chocolate chips Directions Soften the chocolate chips by melting on the stovetop or in the microwave for about 1 minute. Combine all ingredients in a blender or food processor and puree until smooth, about 3…
Serves 8 Fruits and Vegetables ¼ cup per serving Ingredients 8 tortillas, whole-wheat, 6-inch 1 large red or green bell pepper, seeded and chopped 2 cups fresh baby spinach leaves or 1 bag/box (10 oz) chopped frozen spinach, thawed and squeezed…