Ingredients 2 pounds fish fillets (see notes) 1 tablespoon lemon juice (fresh) 1/4 cup buttermilk, 1% 1 teaspoon garlic (fresh, minced) 2 dashs hot sauce 1/4 teaspoon white pepper (ground) 1/4 teaspoon salt 1/4 teaspoon onion powder 1/2 cup corn…
Full of sweet potato flavor, this delicious pie will be a hit at your next holiday meal. Ingredients Crust: 1 1/4 cups flour (all purpose) 1/4 teaspoon sugar 1/3 cup milk, non-fat 2 tablespoons vegetable oil Filling: 1/4 cup sugar (white) 1/4…
Ingredients 2 tablespoons milk (low-fat, 1%) 4 teaspoons sugar 1 teaspoon vanilla 1 banana (medium, cut into quarters) 1 cup yogurt (plain, low-fat) 8 slices banana slices (1/4 inch) Directions 1. Place milk, sugar, vanilla, and banana in blender. Process…
Ingredients 8 chicken breast halves (small, skin and bone removed) 1/2 cup bread crumbs (Italian seasoned, crushed) 8 ounces mozzarella cheese, part skim (shredded) 1 tablespoon canola oil 4 cloves garlic (minced) 2 packages spinach leaves Directions Wash hands with…
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 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 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…