Ingredients 1/2 pound ground beef 1 cup onions, diced 3 cups water 3 cups red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained) 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes,…
Ingredients 1/2 cup milk (evaporated skim)6 us fluid ounces juice concentrate (frozen orange/pineapple, thawed)1 teaspoon ground nutmeg (pinch) Directions Notes Use this dressing on your favorite salad, as a dip, or as an ingredient in this Summer Salad! Learn more…
Ingredients 2 cups jicama, peeled and chopped 1 cup mandarin oranges, canned in light syrup (11 ounces) 1 1/2 tablespoons lime juice (juice of one lime) salt (to taste, optional) cilantro (optional) Directions 1. Cut the jicama in half so…
Ingredients 1 1/4 cups lentils 3 cups water 1 cup onion (chopped) 1 cup carrot (grated) 3 cups bread crumbs (fresh) 1 egg 1 teaspoon garlic powder 1/2 teaspoon oregano (crumbled leaf) 1/2 teaspoon salt 3 tablespoons margarine 4 ounces…
Ingredients 4 cod fillets (4 ounce each, can also use tilapia, sole, hake, flounder, or other white fish) 1/4 red onion (or scallions) 1 carrot 1 red pepper 1 celery stalk zucchini (optional) Roma tomatoes (optional) 1/2 fennel (1/2 bulb)…
Ingredients 1 1/2 cups chicken broth, low-sodium 1 1/3 tablespoons flour 2 tablespoons onion (chopped) 2/3 cup non-fat dry milk powder 1/4 cup celery (chopped) black pepper (to taste) Directions 1. Peel and chop the onion. 2. Chop the celery…
Ingredients 4 chicken breast (boneless and skinless) 1/4 red onion (julienned) 1 carrot (julienned) 1 red pepper (julienned) 1 celery stalk (julienned) 1/2 zucchini (julienned) 1 clove garlic (minced) 2 tablespoons basil (fresh, chopped) thyme (fresh springs, optional) parsley (chopped,…
Ingredients 1 container of yogurt, non-fat plain (8 ounces) 2 tablespoons taco seasoning Directions 1. Mix together ingredients. 2. Keep this simple dip in the fridge. Notes A tasty addition to fresh veggies or a good sauce for tacos.
Ingredients 1 teaspoon vegetable oil 1/2 onion (chopped) 1 teaspoon garlic (minced) 4 tablespoons flour (all purpose) 3 cups non-fat milk 2 teaspoons mustard 1/4 teaspoon thyme (dried) black pepper (to taste) 2 cups corn kernels (frozen) 4 tablespoons cheddar…
Ingredients 3 cups grated sweet potatoes 1 cup molasses (or dark cane syrup) 2 teaspoons ground ginger 2 teaspoons baking powder 1 teaspoon salt 1/3 cup vegetable oil Directions 1. In a 3-quart saucepan, combine sweet potatoes, molasses, ginger, baking…