Ingredients 4 corn tortillas 1 can kidney beans (16 ounce) 1/4 cup salsa 1/4 cup sour cream, non-fat 1/2 cup cheddar cheese (shredded) 1 cup lettuce (shredded) Directions 1. Preheat oven to 400 degrees. 2. Place tortillas in a stack…
Ingredients 1 cup beans, Great Northern (dried) 1/4 cup lentils (brown) 1/4 cup split peas (green) 2 tablespoons parsley flakes (dried) 3 teaspoons chicken broth granules 1/8 cup sun-dried tomatoes (chopped) 2 tablespoons Parmesan cheese, grated (2 teaspoons) 1 teaspoon…
Ingredients 1 cup pasta, small whole grain (shell, penne, or ziti) 1/4 cup onion, chopped 2 garlic cloves, minced 1 tablespoon olive oil (or canola oil) 1 can diced tomatoes, unsalted (14.5 ounces) 1/2 teaspoon basil 1/2 teaspoon oregano 1/4…
Ingredients 8 tomatoes (ripe, Roma plum, chopped)2 garlic clove (minced)1/2 red onion (chopped)6 basil leaves (fresh)2 tablespoons olive oil (extra-virgin)salt (optional, to taste)pepper (optional, to taste)2 mini French bread (or Italian, cut into 1/2 inch diagonal slices) Directions Notes Learn…
Ingredients 1/2 slice bread (whole wheat)1/2 teaspoon olive oil1 garlic clove (finely chopped)cooking spray (as needed, nonstick)3/4 cup egg substitute2 tablespoons mozzarella cheese (part skim, grated)1 tomato (large, chopped)1 teaspoon basil (dried) Directions Notes Learn more about:
This refreshing salad is an excellent source of vitamin C and a great way to take advantage of the vegetables’ summer growing season. Ingredients Salad 4 large tomatoes, cubed 1 large cucumber, chopped 1 cup red onion, chopped 1 cup…
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 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 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 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)…