Ingredients 1 1/2 teaspoons white pepper (ground) 1/2 teaspoon cayenne pepper 1/2 teaspoon black pepper 1/2 teaspoon onion powder 1 1/4 teaspoons garlic powder 1 tablespoon basil (dried) 1 1/2 tablespoons thyme (dried) Directions 1. Mix all ingredients together. Store…
Ingredients 1 cup white rice, long-grain uncooked 5 cups water 1/2 cup milk, 1% 1/2 tablespoon vanilla extract 1/2 tablespoon ground cinnamon 2/3 cup sugar Directions Wash hands with soap and water. Pour the rice and water into the bowl…
Ingredients 1/2 cup brown rice, instant uncooked (or white rice) 1 teaspoon canola oil (or corn oil) 3 ounces low-fat smoked turkey sausage ring, quartered lengthwise and cut into 1/4-inch pieces (lowest fat and sodium available) 1/2 red bell pepper…
Ingredients 1 can pink salmon (16 ounces, drained) 16 saltine crackers (crushed, about 1/2 cup) 1 egg 1 tablespoon vegetable oil non-stick cooking spray Directions 1. In a large mixing bowl, combine salmon, cracker crumbs and egg. 2. Divide mixture…
Ingredients 1 cup cottage cheese, low-fat 4 tablespoons yogurt, low-fat plain (1/4 cup) 1 tablespoon onion (chopped, or chives) 1 teaspoon parsley (dried) 1/4 teaspoon dill (dried) Directions 1. Place all the ingredients in a blender. 2. Blend all the…
Ingredients 4 portabella mushrooms (3-inch diameter) cooking spray 3 large eggs 6 egg whites from 6 eggs 1/2 cup bread crumbs (whole-wheat if available) 1/4 cup nonfat milk 1 teaspoon low-sodium garlic & herb blend 1 cup cooked and drained,…
Ingredients 2 cups vegetables (any combination of fresh, frozen or canned) 1/4 cup onion (chopped) 1/2 teaspoon Italian herbs, basil or rosemary (dried, crushed) 1 tablespoon margarine or butter Directions Wash hands with soap and water. If using canned vegetables,…
Ingredients 2 celery stalks (each piece cut in half lengthwise) 4 small cauliflower florets (cut in half) 2 tablespoons peanut butter Directions 1. Place one piece of celery in center of plate with the center facing up. 2. Use a butter…
Ingredients 3 cups fresh cranberries (12 ounces, can also use frozen) 1 orange 1 cup sugar Directions Wash hands with soap and water. Peel orange and remove seeds. Place all ingredients in a blender and blend until mixed well. Heat…
Ingredients 2 pounds potatoes (6 medium) 1 cup milk, low-fat 3 tablespoons margarine or butter 1 teaspoon salt 1/2 teaspoon pepper (ground) Directions Wash hands with soap and water. Peel the potatoes, and cut them into chunks. Put the potatoes…