Ingredients 1 tablespoon vegetable oil 1/2 cup diced onion 1 clove garlic, minced (or 1/4 teaspoon garlic powder) 1 medium cauliflower (grated or finely chopped, 4 to 5 cups) 1/2 teaspoon salt 1/4 teaspoon pepper 1 tablespoon lemon juice or…
Ingredients 1 teaspoon vegetable oil 1 yellow onion (peeled and chopped) 4 large eggs 2 cups low-fat milk 1/2 cup shredded low-sodium mozzarella or cheddar cheese 4 cups bread (stale or dried) 3 cups chopped raw kale 2 cups frozen…
Ingredients 1 ounce lean ground beef 1 cup lima beans (frozen, cooked and drained) 1 3/4 cups corn (15 1/2 ounce can, drained) 1 can tomatoes (14 1/2 ounce, broken up) 1/4 teaspoon salt 1/4 teaspoon pepper 1/8 teaspoon nutmeg…
Ingredients 1 egg 1/2 cup non-fat milk 3/4 cup oats 1 pound lean ground beef 3 tablespoons onion (chopped) 1/2 teaspoon salt 1/2 cup cheese (any variety) (grated) Directions Wash hands with soap and water. Preheat oven to 350 degrees.…
Ingredients 4 1/2 cups brown rice (cooked in unsalted water) 1 1/2 teaspoons bouillon granules (low sodium) 1/4 cup scallions (chopped) Directions 1. Cook rice according to directions on the package. 2. Combine the cooked rice, scallions, and bouillon granules…
Ingredients 6 cups potatoes 2 tablespoons margarine 1 cup onions, sliced 3 tablespoons flour 1/4 teaspoon pepper 2 cups whole milk Directions Wash potatoes; peel and slice into thin slices. Melt 1 tablespoon of margarine in heavy, deep skillet. Remove…
Ingredients 4 medium red potatoes (about 1.5 to 2 pounds) 1 fennel bulb with fronds 2 garlic cloves (minced) 2 large chicken breasts cooking spray 1 1/2 tablespoons margarine or butter (melted) 2 tablespoons flour 1 1/2 cups fat-free (skim)…
Ingredients 6 russet potatoes (medium, 3-4 inch, – peeled and sliced into 1/4 inch slices) 1 cup onion (chopped raw) 2 tablespoons margarine 4 tablespoons flour 1 teaspoon salt dash black pepper 2 cups milk, non-fat Directions Quickest Method: 1.…
Ingredients 1 package tofu (14 ounces) 1 tablespoon butter 2 cups bean sprouts (10 ounces) 2 eggs salt and pepper (optional, to taste) Directions 1. Drain tofu. 2. In small bowl, dice or mash tofu. For optional ingredients, crush garlic…
Ingredients 1 tablespoon olive oil (or canola oil) 1 onion (medium, chopped) 1 clove garlic (minced, or 1/8 teaspoon garlic powder) 2 cans pinto beans (15 ounces each, drained and rinsed) 1 cup salsa Directions 1. Heat the oil in…