Ingredients 1 pound perch fillets, fresh or frozen 1 cup tomato sauce 1 onion (small) 1/2 teaspoon garlic powder 2 teaspoons chili powder 1 teaspoon oregano 1/8 teaspoon cumin (ground) Directions 1. Preheat the oven to 350 degrees F. 2.…
Ingredients 5 potatoes (small, peeled and sliced) 1 tablespoon olive oil (or vegetable cooking spray) 1/2 onion (medium, minced) 1 zucchini (medium, sliced) 1 1/2 cups green/red peppers (sliced thin) 5 mushrooms (medium, sliced) 3 eggs (whole, beaten) 5 egg…
Ingredients 2 tablespoons vegetable oil 1/2 cup green pepper (chopped) 1/4 cup onion (chopped) 1 teaspoon garlic powder 1 teaspoon chili powder 1 teaspoon ground red pepper 1 teaspoon salt 1/8 teaspoon ground black pepper 1 cup rice (uncooked) 1…
Ingredients 16 ounces salmon (fresh or frozen, or any white fish) 1/4 teaspoon paprika 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1/8 teaspoon black pepper 1/8 teaspoon oregano (dried) 1/8 teaspoon thyme (dried) 1 tablespoon lemon juice 1 1/2…
Ingredients 1 cup onion, chopped 1 tablespoon garlic, finely chopped 1 tablespoon vegetable oil 1/4 pound chicken, thawed, cut up, and skin removed 4 cups water 6 small red potatoes, chopped (or 1 can, about 15 ounces, low-sodium sliced potatoes)…
Ingredients 8 large chicken thighs (trimmed of excess fat) 6 teaspoons hot sauce 2 teaspoons yellow mustard 2 teaspoons dried thyme 2 cloves garlic (peeled and minced) 1 teaspoon salt 1 teaspoon black pepper Directions Put chicken, hot sauce, mustard,…
Ingredients 1 pound ground beef, or turkey, 7% fat (93% lean) 16 ounces frozen spinach chopped (may substitute a 2 bunches of fresh spinach) 1/2 onion (small, finely chopped) 2 garlic cloves (minced) 1/2 teaspoon salt black pepper (to taste)…
Ingredients 3 cups water 1/4 pound turkey breast, smoked, skinless 3 teaspoons hot pepper (freshly chopped) 1/4 teaspoon cayenne pepper 1/4 teaspoon cloves (ground) 2 cloves garlic (crushed) 1/2 teaspoon thyme 1 scallion stalk (chopped) 1 teaspoon ginger (ground) 1/4…
Ingredients 1 cup vegetables, frozen or fresh (cut into bite size pieces) 1/2 cup chicken broth, reduced sodium (or use water) 1 cup brown rice, cooked 1/2 can kidney beans (about 7 oz) or other canned beans dill weed (fresh…