Ingredients 1 pound firm tofu 4 teaspoons vegetable oil 2 cloves garlic (peeled and minced) 2 scallions (green and whites chopped) 1 head broccoli (broken into florets, stems chopped) 1/4 cup water 1 tablespoon low-sodium soy sauce 1/2 teaspoon Crushed…
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…
Ingredients 1/4 cup water1 tablespoon cornstarch1/2 cup teriyaki sauce, reduced sodium1 pound ground turkey, 85% lean (or thinly sliced)1 cup water chestnuts, chopped1 tablespoon cooking oil6 iceberg lettuce leaves Directions Notes Ground or thinly sliced beef or pork can be…
Ingredients 1 cup hot water (8 fluid ounces) 2 cups sugar 2 tablespoons margarine 4 cups dry milk powder, nonfat Directions 1. In order listed, put ingredients into a blender and blend until smooth. 2. Store in the refrigerator for…
Ingredients 1 onion (small, chopped)2 teaspoons vegetable oil2 cups refried beans8 taco shells (or flour tortillas, wheat or white)1/4 head of lettuce (chopped)2 tomatoes (chopped)1 cup cheese (shredded)taco sauce (optional) Directions Notes Learn more about:
Ingredients 4 new potatoes (medium, rose or white) 2 tablespoons olive oil 2 tablespoons taco seasoning (1/2 package) 3/16 cup corn meal Directions 1. Preheat oven to 400 degrees. 2. Wash and scrub potatoes well. Cut the potatoes in half,…