Ingredients 3 servings Pico de Gallo 1/2 cup chicken (cooked, finely chopped) 1/2 cup corn (no salt added, canned or frozen, thawed) 1/4 cup green onion (chopped) 1/4 cup bell pepper (green, chopped) 1/2 cup cheddar cheese (shredded, reduced fat,…
Ingredients 1/2 cup milk, non-fat (or buttermilk) 1 teaspoon poultry seasoning 1 cup cornflakes, crumbled 1 1/2 tablespoons onion powder 1 1/2 tablespoons garlic powder 2 teaspoons black pepper 2 teaspoons hot pepper (dried crushed) 1 teaspoon ginger (ground) 4…
Ingredients 1/2 cup yogurt, non-fat vanilla 1 cup blueberries or strawberries (fresh or frozen thawed) 1/2 cup low-fat granola (or crunchy cereal) Directions 1. Spoon yogurt into glass, then top with fruit and granola. Notes – Can use fortified…
Ingredients 2 cups cooked chicken (chunked) 1/2 cup celery 1/4 cup green pepper 1/4 onion 1/2 cucumber 1/2 cup grapes 1 apple (small, diced, leave the peel on) 1/4 cup yogurt, plain Directions 1. Use leftover cooked chicken, or cook…
Ingredients 4 tablespoons cream cheese, low-fat 2 flour tortillas 1/2 tablespoon ranch seasoning mix (1/2 teaspoon) 1/4 cup broccoli (washed and chopped) 1/4 cup carrot (peeled and grated) 1/4 cup zucchini (washed and cut into small strips) 1/4 cup summer…
Ingredients 3/4 cup sugar 1/2 cup Master Mix 2 tablespoons vegetable oil 1 can evaporated milk, nonfat (about 13 oz) 2 egg 1 can pumpkin (16 ounces) 3 1/2 teaspoons pumpkin pie spice 2 teaspoons vanilla extract Directions 1. Preheat…
This blend of tofu and cooked rice combines corn, peas, carrots and seasonings pressed into a skillet and cooked into “crispy” goodness. Ingredients For the rice: 2 cups water 1 cup brown rice For the tofu and vegetables: 3 cups…
Ingredients 1 teaspoon olive oil 1 tablespoon garlic (minced) 1 cup onion (chopped) 1 cup green bell pepper (diced) 3 cups black beans (cooked) 2 cups chicken broth (low sodium) 1 tablespoon vinegar 1/2 teaspoon oregano (dried) black pepper (to…
Ingredients 6 ears of corn (about 3 cups) 2 tablespoons chopped red onion 2 tablespoons lemon juice teaspoon sugar (pinch) 2 tablespoons olive oil 1 tablespoon chopped fresh basil (or 1 tsp dried basil) Directions Wash hands with soap and…
Ingredients 1 package frozen, chopped broccoli (10 ounces) 1 can carrots or mixed vegetables, drained 1 can cream of mushroom soup (10 ounces) 1 1/4 cups 1% low fat milk 1/3 cup grated cheddar cheese, low-fat (can use 1/4 to…