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...
Ingredients: 1 cup lentils (dry) 5 cups water 2 Tbsp. vegetable oil 1 Tbsp. onion (finely chopped) 1 cup canned low-sodium tomato sauce ½ tsp. garlic powder 1 tsp. salt ¼ tsp. black pepper 1 bay leaf 1 celery stalk (chopped) 2 Tbsp. vinegar Directions Sort the lentils. Place the lentils in a deep pot with water. Bring to a boil and add all ingredients except vinegar. Reduce heat and cover. Cook slowly for...
Ingredients: 1 green cabbage head (washed and cut into bite-sized pieces 1 medium onion (chopped) 1 lb. 90% lean ground beef/ground turkey 2 sprays of nonstick cooking spray 1 tsp. garlic powder ¼ tsp. black pepper Salt (to taste, optional) Red pepper flakes (to taste, optional) Directions Chop the cabbage and onion; set them aside. In a large skillet, cook the ground beef/turkey on medium heat until browned. Drain the fat. Set the beef/turkey...
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...
Ingredients: 2 tsp. olive oil 1 small yellow onion (chopped) 1 green bell pepper (chopped) 2 jalapeño peppers (finely chopped) 2 cloves garlic (finely chopped or ½ tsp. garlic powder) 1 lb. ground turkey 1 can low-sodium diced tomatoes 1 can pumpkin puree 1 cup water 1 tsp. ground cumin 1 Tbsp. chili powder 1 can low-sodium kidney beans Salt and pepper (to taste) Directions Heat the oil in a large pot over medium-high heat....
Ingredients: 1 head medium cauliflower 1 Tbsp. vegetable oil 2 Tbsp. lemon juice 1 tsp. garlic powder ½ tsp. salt ¼ tsp. ground black pepper ½ tsp. paprika (optional) ¼ cup grated parmesan cheese (optional) Directions Preheat oven to 400 F and lightly grease a large baking sheet. Slice cauliflower from top to bottom through the core into 1-1/2-inch-thick steaks. Place steaks and end pieces on the baking sheet, flat side down. In a...
Ingredients: 3 cups hot cooked brown rice 3 Tbsp. low-sodium soy sauce ¼ cup water 1 Tbsp. honey 1 Tbsp. cornstarch 1 ½ Tbsp. canola or corn oil 16 oz. boneless chicken breast (cut into 1-inch cubes) 2 cloves garlic (minced) 1 small white onion, cut into small wedges (about 1/8 inch thick) 3 medium carrots, peeled and thinly sliced (1 cup total) 1 ½ cups small broccoli florets 1 medium red bell pepper (cut...
Ingredients: ¾ cup breadcrumbs ¼ cup reduced-fat mayonnaise 1 egg, slightly beaten ½ tsp. lemon pepper 7 oz. frozen salmon (thawed, drained and finely chopped) Cooking spray Directions 1.Mix the breadcrumbs, mayonnaise, egg and lemon pepper in a medium bowl. Add salmon and mix. 2.Measure 1/3 cup of salmon mixture and form it into a round patty. Repeat until you have five salmon patties. 3.Spray a skillet with cooking spray and set the stove to...
