Ingredients 1 apple 1 banana 1 orange 1/4 cup orange juice 1 cup vanilla yogurt (low-fat) 1/2 teaspoon cinnamon Directions 1. Core and slice the apple. 2. Slice banana into thin circles. 3. Peel the orange and break it into…
Ingredients 1 can garbanzo beans 1/2 teaspoon cumin 1/4 teaspoon salt 1 dash cayenne pepper 2 garlic clove (minced) 1/2 cup yogurt (plain, non-fat) 1 tablespoon lime juice 1 tablespoon sesame oil 1 jalapeno pepper (finely chopped) 2 tablespoons cilantro…
Ingredients 2 tomatoes (chopped) 1/2 onion (chopped) 3 jalapeno chiles (finely chopped, seeded if desired) 1/4 cup cilantro (chopped) 1/4 teaspoon salt 1 lime (juiced) Directions 1. In a medium bowl, mix all ingredients. 2. Serve or store salsa in…
Ingredients 6 sweet, mini bell peppers 8 lettuce leaves 1 cup instant brown rice (dry) 1 pound tilapia filets, fresh or frozen (thawed) 2 teaspoons Southwest chipotle seasoning (no sodium) 2 tablespoons canola oil (divided) 1/4 teaspoon salt 2 limes…
Ingredients 1 cup brown rice (cooked) 1 carrot (shredded) 1 cup broccoli (chopped fine) 1 red onion (small, chopped) 1 cup tomato (chopped) 1 bell pepper (sweet, green, red, yellow) 1 can kidney beans (15oz, drained, rinsed) 2 tablespoons cilantro…
Ingredients 1 1/2 pounds fish fillets (flounder salmon or other mild fish) coarsely ground black pepper, to taste 1 tablespoon olive oil 1 can sliced potatoes (drained) 1 can low-sodium chicken broth 1 teaspoon garlic (chopped) 1 cup canned, light…
Ingredients 1 red onion, chopped 1/2 cup cilantro, chopped 1 cup packaged coleslaw mix 4 4-ounce tilapia fillets (or any white fish) 8 small corn tortillas 1 teaspoon chili powder (more or less to taste) Directions 1. Clean and chop…
Ingredients 1 cup cereal with fruit (flakes with raisins type) 1 cup bran cereal (chex type) 1 cup cereal (“O” type) 1/4 cup raisins 1/4 cup peanuts 1/4 cup shredded coconut Directions 1. Mix cereals together in a large bowl.…
Ingredients 12 ounces chicken breast (pre-sliced) 1/4 teaspoon salt 1/4 teaspoon ground black pepper 2 teaspoons olive oil 3 green onions (sliced) 1 large yellow bell pepper, cut in strips (about 1 1/2 cups) 16 cherry tomatoes 1 10-oz package…
Ingredients 8 ounces whole-wheat fettuccine, spaghetti, macaroni, or other noodles 4 tablespoons light butter (unsalted) 2 cups mushrooms, sliced (fresh or canned) 1 teaspoon dried thyme 1/2 cup all-purpose flour 2 cups reduced-sodium chicken broth 1 1/2 cups skim milk…