Ingredients 4 8-inch whole wheat tortilla 1 cup frozen spinach (thawed and squeezed to remove excess liquid) 1/2 cup shredded Monterey Jack or Cheddar cheese 1 avocado (peeled pitted chopped) 1 can 15.5 ounce low-sodium red kidney beans (drained and…
Ingredients 2 cups red beans, dry 8 cups water 1 1/2 cups onion (chopped) 1 cup celery (chopped) 4 bay leaves 3 tablespoons garlic (chopped) 1 tablespoon parsley (optional) 2 teaspoons thyme (crushed, dried) 1 teaspoon salt 1 teaspoon black…
Ingredients 1 cup uncooked brown rice 2 teaspoons vegetable oil 2 cloves garlic (peeled and minced) 1 small yellow onion (chopped) 1 bell pepper (cored, seeded, and chopped) 1 1/2 ounces water 1 fresh tomato (coarsely chopped) 1/4 teaspoon salt…
Ingredients 1/2 cup dry red lentils 1 potato, medium grated (about 1/2 pound, peeling is optional) 1 large egg 1 garlic clove, finely sliced Parmesan cheese, grated or other cheese (2 Tablespoons, optional) hot sauce (1-2 dashes, optional) 1/4 teaspoon…
Ingredients 1 cup kale or spinach 1 cup strawberries 1 banana, medium 1 cup water (optional almond milk or coconut milk) 1 cup blueberries 1 cup pineapple 1 orange (peeled and sliced) 1 cup ice Directions 1. Using a blender,…
Ingredients 3 1/2 cups red potatoes (about 1 pound) 1 tablespoon margarine or butter 1/2 cup chopped onion 6 cups thinly sliced green cabbage (about 1/2 head) 1 cup 1% or nonfat milk 1 teaspoon salt 1/4 teaspoon black pepper…
Ingredients 1 cup yogurt, plain fat-free 1/4 cup mayonnaise, low-fat 1 tablespoon yellow mustard 4 medium red potatoes (about 1 pound) 1/2 cup celery, chopped 1/4 cup onion, finely chopped 1/2 teaspoon salt 1/4 teaspoon pepper Directions To prepare sauce,…
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…
A great twist on a classic dish, this is the perfect mix of sweet and tart. Whether you are making this for an event or for your family at home, this treat is sure to please! Ingredients Topping 1/4 cup…
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…