Salsa Pinto Beans
Ingredients 1 tablespoon olive oil (or canola oil) 1 onion (medium, chopped) 1 clove garlic (minced, or 1/8 teaspoon garlic powder) 2 cans pinto beans (15 ounces each, drained and rinsed) 1 cup salsa Directions 1. Heat the oil in…
Topic 5 Ingredients or Less
Salt-free All Purpose Blend
Ingredients 2 tablespoons onion (dried) 2 tablespoons garlic powder 1 tablespoon paprika 1 1/2 teaspoons thyme 1/4 teaspoon black pepper Directions 1. Mix all ingredients in a small bowl, using a spoon. 2. Place mix into a container that allows…
Scallion Rice
Ingredients 4 1/2 cups brown rice (cooked in unsalted water) 1 1/2 teaspoons bouillon granules (low sodium) 1/4 cup scallions (chopped) Directions 1. Cook rice according to directions on the package. 2. Combine the cooked rice, scallions, and bouillon granules…
Roasted Cauliflower
Ingredients 1 cauliflower head 2 tablespoons olive oil 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup shredded Parmesan cheese Directions 1. Remove outer leaves of cauliflower. Cut florets off the stem. Wash and drain. 2. Combine oil, salt and pepper…
Roasted Chickpeas (Garbanzo Beans)
Ingredients 1 can (16 oz) garbanzo beans (drained and rinsed) 1 tablespoon canola oil 1/8 teaspoon salt spices of your choice (try garlic, paprika, sage, etc.) Directions 1. Preheat oven to 400 degrees F. 2. Drain and rinse the beans…
Roasted Herb Potatoes
Ingredients vegetable cooking spray 1 pound potatoes (3 medium or 3 cups cubed) 2 teaspoons vegetable oil 1/2 teaspoon rosemary 1/2 teaspoon salt Directions 1. Preheat the oven to 450 degrees. 2. Coat a baking sheet with vegetable cooking spray.…
Roasted Pumpkin Seed Snack Mix
Ingredients 2 cups crispy rice or wheat cereal squares 1/2 cup roasted whole pumpkin seeds 1/3 cup slivered almonds 1/2 cup dried cranberries 1/2 cup raisins Directions Wash hands with soap and water. Mix all ingredients together and serve.
Red Chile Stew
Ingredients 2 pounds pork (cut into small pieces save some fat) 5 dried red chiles 1 teaspoon oregano 1/2 teaspoon garlic powder salt (to taste, optional) Directions 1. Wash chiles, removing stems and seeds. Place in blender with 1 cup…
Refried Beans
Ingredients 1 1/2 cups dry pinto beans (sorted and rinsed) 2 garlic (cloves, minced) 1 tablespoon oil 1/4 cup onion (chopped) 1 teaspoon ground cumin Directions Cook beans and reserve some of the cooking liquid before draining. Sauté onions and…
Rice Bowl Breakfast with Fruit and Nuts
Ingredients 1 cup cooked brown rice 1/2 cup nonfat (skim) milk (or 1% milk) 1/2 teaspoon cinnamon 1 cup chopped fruit (try a mixture – apples, bananas, raisins, berries, peaches) 2 tablespoons chopped nuts (try walnuts or almonds) Directions Wash…