Simple Green Smoothie
Ingredients 1 cup kale or spinach 1 banana, medium 1 cup low fat milk (or optional coconut milk or almond milk) 1 cup plain yogurt 1 apple, medium (cored and sliced) 1 cup frozen fruit (all one fruit or a…
Recipe Source USDA MyPlate
Simple Stuffed Peppers
Ingredients 1 cup brown rice, uncooked 1 can black beans, unsalted (15 ounces) 4 bell peppers (any color) 1 cup cheddar cheese, shredded (reduced fat) 1 tomato, sliced 1 cup salsa salt (to taste, optional) Directions 1. Preheat the oven…
Simply Satisfying Kale and Tuna Salad
Ingredients 2 cans tuna (2-5 oz. cans) 1 bunch kale (or 1 bag) 2 ounces cherry tomatoes 1 lemon, raw 1/4 cup extra virgin olive oil 1/8 cup balsamic vinegar kosher salt (to taste) freshly ground pepper (to taste) Directions…
Skillet Catfish
Catfish fillets are coated in a spicy cornmeal rub and pan-fried until browned to perfection. Try substituting with cod or tilapia for delicious variety. Ingredients For the spice rub: 1/8 cup cornmeal 1 teaspoon dried oregano 1/2 teaspoon cayenne pepper…
Skillet Meals
Ingredients 1 package broccoli (10 ounce, frozen, can also use mustard greens, collard greens or spinach) 2 cans stewed tomatoes, low sodium (about 30 oz) 1 cup brown rice (cooked) 1 can white beans (15 ounces, rinsed and drained) pepper…
Skillet Noodles and Beef
Ingredients 1/2 pound lean ground beef 1/2 cup onion (chopped) 1 can tomato sauce (15 ounce) 1 1/2 cups water 1/4 teaspoon garlic powder 1/4 teaspoon oregano 1/4 teaspoon basil 3 cups noodles, uncooked, 1/2 inch wide 1 package spinach,…
Skillet Pasta Dinner
Ingredients 1/2 pound ground turkey, 85% lean (or ground sausage or beef) 1 medium onion, chopped 2 garlic cloves, minced (approximately 1 teaspoon) 1 can tomato sauce (8 ounce) 1 cup water 8 ounces uncooked tube pasta (ziti, penne, or…
Skillet Lasagna
Ingredients 8 ounces lasagna noodles (or 4 cups of any other type of pasta, uncooked) 1 ricotta cheese, part-skim 15 ounces (or cottage cheese) 1/2 cup Parmesan cheese (grated) 1 1/4 tablespoons Italian seasoning 1 jar spaghetti sauce, low-sodium (24…
Skillet-Braised Chicken
Ingredients 1 chicken breast, about 1-inch thick 1 tablespoon vegetable oil seasoning, such as salt, pepper, seasoning salt, onion powder or garlic powder (optional) Directions Wash hands with soap and water. Season the chicken. In a lightly oiled skillet over…
Shake-A-Pudding
Ingredients 2 cups milk (skim or low-fat 1%) 1 carton pudding mix (3 1/2 ounce box, instant vanilla) 2 banana (peeled, sliced or other sliced fruit) Directions 1. Place 2 cups of milk in a quart jar with tight-fitting lid.…