Ingredients 8 ounces cream cheese, fat-free 1/4 teaspoon garlic powder 8 flour tortillas (6″ across) 1 cup sweet red pepper (chopped) 1 cup low-fat cheese (shredded) 2 cups spinach leaves (fresh, or 9 oz. frozen, thawed and squeezed dry) Directions…
Ingredients 1 can black or red beans (15.5 ounce) 1 can corn (12 ounce) 1 cup salsa Directions Wash hands with soap and water. Drain and rinse the beans. Drain the corn. Combine beans, corn, and salsa in a medium-size…
Ingredients 1 cup dried beans 10 cups water Directions Wash hands with soap and water. Sort: Before soaking beans, pick them over and remove any damaged beans, small stones or dirt. Soak: Most beans will rehydrate to triple their dry…
Ingredients 1 1/2 cups brown rice, uncooked 3 cups water 2 lemons (juiced) 3 green onions (also called scallions) 1/4 cup parsley (minced) 1/2 teaspoon salt 1 dash black pepper (to taste) 1/4 cup olive oil (or other vegetable oil)…
Ingredients 1 whole wheat tortilla 2 tablespoons cream cheese, low-fat 1/2 teaspoon garlic powder 1 cup chopped vegetables (recommended: broccoli, carrots, red pepper, green onion) Directions Wash hands with soap and water. Preheat oven to 350°F. Cut out multiple shapes…
Ingredients 1/4 cup onion (chopped) 1 cup corn (canned, whole-kernel) 3/4 cup kidney beans (dry, cooked) 3/4 teaspoon chili powder hot pepper flakes (1/4 teaspoon, optional) Directions Wash hands with soap and water. Drain the canned corn, but reserve the…
Ingredients 1 cup cucumber (chopped, with peel) 1 can corn (8 3/4 ounce, drained) 1 cup cherry tomatoes (chopped) 1/8 cup red pepper (chopped) 1/8 cup green pepper (chopped) 2 tablespoons red wine vinegar 1/2 teaspoon garlic powder 1/2 teaspoon…
Ingredients 2 cups corn (frozen and thawed) 1 can diced tomatoes with green chilies (10 ounce) 1/2 tablespoon vegetable oil 1 tablespoon lime juice 1/3 cup green onion (sliced) 2 tablespoons cilantro (fresh chopped) Directions Wash hands with soap and…
Ingredients 5 green peppers (cut in half, lengthwise) 1/2 small onion, chopped 1 1/2 garlic cloves, chopped 3 cups cooked brown rice 1 can diced tomatoes with chiles, undrained (10 1/2 ounces) 1 can whole kernel corn, drained (12 ounce)…
Ingredients 1 cup cornmeal 1 cup flour (all purpose) 2 tablespoons sugar 1 tablespoon baking powder 1 egg 1/4 cup vegetable oil 1 cup milk, non-fat Directions Wash hands with soap and water. Heat oven to 425 degrees. Grease 8-…