Ingredients: Cooking spray 1 ½ lbs medium-sized fresh button mushrooms (approx. 30) 1 Tbsp. olive oil 1 Tbsp. chopped garlic ½ tsp kosher salt ½ tsp black pepper ¼ cup plus 3 Tbsp whole-wheat panko breadcrumbs, divided 4 oz 1/3-less-fat cream cheese or goat cheese 2 Tbsp chopped fresh parsley 1 Tbsp. chopped fresh thyme 1 oz Parmesan cheese, grated (about ¼ cup), divided Directions Preheat oven to 400ºF. Lightly coat a large, rimmed...
Ingredients: 1 1/2 lbs. butternut squash, peeled and ¾ inch diced 1 Tbsp. maple syrup 2 Tbsp. + 1/4 cup olive oil, divided 1 tsp. Kosher salt, divided 1 tsp. coarsely ground black pepper, divided 3 Tbsp. dried cranberries, or raisins 3/4 cup apple juice/apple cider 2 Tbsp. apple cider vinegar 2 Tbsp. shallots, minced from one large shallot/red onion 2 tsp. Dijon mustard 6-8 cups arugula/mixed greens 1/2 cup walnut halves, toasted 1/4 cup...
Makes: 4 servings Ingredients: 1 cup short-grain brown rice (uncooked) 1 Tbsp. olive oil 2 garlic cloves (chopped) 1 red onion (peeled and finely chopped) 1 Tbsp. curry powder 2 cups fresh spinach (chopped) 2 cups low-sodium vegetable or chicken broth Salt and black pepper to taste 1 cup dried apricots (chopped) ½ cup pumpkin seeds (toasted) Directions Rinse the rice well. Heat the oil over medium heat in a large, heavy saucepan. Add the...
Ingredients: 5 bell peppers 1 pound 90% lean ground beef ¾ cup brown rice ½ can diced low-sodium tomatoes 3 Tbsp. lemon juice ¼ tsp. cinnamon ¼ tsp allspice ¼ tsp. ground black pepper Directions Cut a circular hole in the tops of the bell peppers. Remove the seeds and membrane and set aside. Brown ground beef in skillet and drain any remaining fat. In a large bowl, combine the remaining ingredients and stir until...
Ingredients: 1 cup quinoa (rinsed) 2 cups water or vegetable broth 1 cup cherry tomatoes, halved 1 cucumber, diced 1 red bell pepper, diced 1/4 cup red onion, finely chopped 1/2 cup feta cheese, crumbled (optional) 1/4 cup Kalamata olives, sliced (optional) 1/4 cup chopped fresh parsley 2 tbsp chopped fresh mint or basil (optional)Lemon-Herb Vinaigrette ⅓ cup extra-virgin olive oil 2 tablespoons apple cider vinegar 1 tablespoon Dijon mustard 1 tablespoon honey 1 medium...
Ingredients: 1 avocado (diced) ¾ cup frozen corn kernels (thawed) ½ cup grape tomatoes (quartered) 1 Tbsp. fresh cilantro (chopped) 2 tsp. lime juice ¼ tsp. salt Directions Toss the avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl. Chill for one hour and then serve. Nutritional information for 1 serving: Calories 67 Total fat 4 g Saturated fat 1 g Sodium 119 mg Carbohydrate 8 g Dietary fiber 3...
Ingredients: Salad 1 pound broccoli florets (from 1 ½ pounds broccoli stalks), thinly sliced and then roughly chopped ½ cup raw sunflower seeds or slivered almonds ½ cup finely chopped red onion ½ cup grated sharp cheddar cheese (optional) ⅓ cup dried cranberries or dried tart cherries, chopped Honey Mustard Dressing ⅓ cup extra-virgin olive oil 2 tablespoons apple cider vinegar 1 tablespoon Dijon mustard 1 tablespoon honey 1 medium clove garlic, pressed or minced...
Ingredients: 4 large eggs 2 Tbsp. frozen corn 1 Tbsp. 1% milk 2 Tbsp. green bell pepper (chopped) ¼ cup onion (chopped) 1 tsp. mustard ¼ tsp. garlic powder 4 flour tortillas ¼ low-sodium salsa Nonstick cooking spray Directions In a large mixing bowl, blend eggs, corn, milk, green peppers, onions, mustard and garlic with a fork until the eggs are smooth, about one minute. Heat a skillet over medium heat. Coat with nonstick cooking...
Ingredients: 2 1/2 pounds boneless skinless chicken 1/4 tsp. salt 1/8 tsp. black pepper 20 oz. can pineapple (crushed or chunks) 2 oz. water Directions Coat frying pan with nonstick cooking spray and set heat to low. Once the pan heats up, add chicken. Sprinkle with salt and black pepper. Cook uncovered until chicken begins to brown, then add pineapple and water. Cover chicken and cook until chicken is tender. Serve over rice. Nutritional information...
Ingredients: ⅔ cup walnuts (coarsely chopped) ½ cup red onion (finely chopped) ½ cup red bell pepper (chopped) 10 oz. water-packed chunk tuna 15.5-oz. can garbanzo beans (rinsed and drained) 2 Tbsp. lemon juice 2 Tbsp. extra virgin olive oil 2 Tbsp. fresh parsley (chopped) 4 cups romaine hearts (shredded) Directions Place the walnuts, onion, bell pepper, parsley, tuna and garbanzo beans in a large bowl and mix lightly. Whisk together the lemon juice...
