Ingredients 2 cups melon, honeydew, cantaloupe or watermelon (seeded and chopped fresh, use one kind or a combination) 1 cup cucumber (peeled, seeded and chopped) 1/4 cup onion, red or white (chopped) 2 cilantro or mint, fresh (2 Tablespoon, chopped,…
Ingredients 3/4 stick of light butter 2 cups chopped celery 1 cup chopped onion 2 1/2 teaspoons dried parsley 2 cups fresh mushrooms (sliced) 16 slices 100% whole-wheat bread, cubed 1/2 cup dried cranberries 1 cup chopped apple 1 teaspoon…
Ingredients 1 cup skinless cooked chicken (diced into 1/2 inch pieces) 1 can 15.5 ounce low-sodium white beans (drained and rinsed with cold water) 1 cucumber (peeled and diced into 1/2 inch pieces) 1/4 red or white onion (peeled and…
Ingredients 2 eggplant (medium) 1 cup pizza sauce (low-sodium, or low-sodium spaghetti sauce) 1/2 cup yogurt (low-fat plain) 1 garlic clove (finely chopped) vegetable oil spray (as needed) Directions 1. Wash hands thoroughly with warm water and soap. 2. Preheat…
Ingredients 6 cups water 1/3 cup brown rice 3 bouillon cubes (low-sodium chicken or beef flavored, or 1 tablespoon low-sodium bouillon powder) 1 tablespoon oregano 8 ounces ground beef (90% lean, or turkey or chicken) 1 tomato (finely chopped) 1/2…
Ingredients 3 potatoes (medium) 8 ounces turkey, chicken, beef, or pork, diced and cooked 1 cup broccoli (coarsely chopped) 1/2 cup onion (chopped) 1/2 cup carrot (thinly sliced) 3/4 cup water (hot) 3/4 cup non-fat milk 1 tablespoon flour 1/4…
Ingredients 1/4 pound ground beef, 85% lean (or leaner) 2 tablespoons oatmeal 1 tablespoon catsup 2 teaspoons milk, 1% 1 teaspoon dry onion mix Directions Wash hands with soap and water. Combine all ingredients and stir to mix. Spray microwave-safe…
Ingredients 1 pound ground beef 1 can (about 15 ounces) low-sodium cream style corn 1/2 cup onion, diced 1 teaspoon garlic, finely chopped 1/2 cup water 1/2 cup yellow cornmeal 2 tablespoons dried egg mix (or 1 egg) (or 1…
Ingredients 1 tablespoon lime juice 1/4 cup fresh mint leaves 6 teaspoons packed brown sugar (2 Tablespoons) 3 cups watermelon cubes 3 cups honeydew cubes Directions Wash hands with soap and water. Blend lime juice, mint leaves and brown sugar…
Ingredients 1 mango (peeled, pitted and diced (or 1 cup thawed frozen chunks)) 1 tablespoon onion, red (diced) cilantro (1 Tablespoon, optional, fresh or dried) 1/4 teaspoon salt 2 tablespoons lime juice (bottled or fresh) Directions 1. Combine all ingredients…