Ingredients: 1 cup skinless cooked chicken (diced into ½-inch pieces) 15.5 oz. can low-sodium white beans (drained and rinsed) 1 cucumber (peeled, diced into 1/2 –inch pieces) ¼ red or white onion (peeled, chopped into ½-inch pieces) 2 Tbsp. vegetable oil ¼ cup lemon juice 1 Tbsp. dried basil or parsley leaves ¼ tsp. salt ¼ tsp. black pepper Directions 1. Put all ingredients in a bowl and gently toss. 2. Serve immediately, or cover...
Ingredients: 2 lemons 2 limes ¼ cup white miso 2 tbsp. extra-virgin olive oil 2 tbsp. maple syrup ¼ tsp. ground pepper Pinch of cayenne pepper 1 (2 ½ lb) skin-on salmon fillet Sliced scallions for garnish Directions 1. Position rack in upper third of oven; preheat broiler to high. Line a large rimmed baking sheet with foil. 2. Juice 1 lemon and 1 lime into a small bowl. Whisk in miso, oil, maple syrup,...
Ingredients: ⅓ cup nonfat parmesan cheese (grated) 1 tsp. all-purpose flour 1 tsp. thyme sprigs (leaves removed and crushed) 4, 4-6 oz. white fish fillets 1 medium onion (chopped) 1 cup halved mushroom caps ½ cup green onions (finely sliced) 1 clove garlic (crushed) Directions 1. Preheat the oven to 350 F. Place the cheese, flour and thyme in a paper bag. 2. Individually coat the fish by gently shaking it in a bag. Discard...
Ingredients: 1 Tbsp. vegetable oil 2 skinless and boneless chicken breasts 14 ½ oz. diced tomatoes 1 cup chili sauce 1 large green pepper (chopped) 2 celery stalks (chopped) 1 onion (chopped) 2 garlic cloves (minced) 1 tsp. dried basil 1 tsp. dried parsley ¼ tsp. cayenne pepper ¼ tsp. salt Directions 1. Heat pan over medium-high heat (350 F in an electric skillet). Add vegetable oil and chicken and cook until the chicken reaches...
Ingredients: 1 cup quinoa 1 ½ cups water or broth 2 cups green beans 2 ½ Tbsp. lemon juice 1 Tbsp. olive oil 1 Tbsp. sesame oil 2 Tbsp. soy sauce ¼ tsp. ground ginger Directions Toast quinoa in a dry skillet over medium heat, constantly stirring for about 3 minutes. Put quinoa in a medium pot and add water or broth. Bring to a boil, then let simmer until all of the water is...
Makes: 6 servings Ingredients: 15.5 oz. can low-sodium pinto, kidney, red or black beans (undrained) 15 oz. can corn (drained) 15oz. Can crushed tomatoes (undrained) Chili powder, to taste Directions Place the contents of all three can into a pan. Add chili powder to taste. Stir to mix. Continue to stir over medium heat until heated thoroughly. Refrigerate leftovers. Nutritional information for 1 serving: Calories 129Total fat 1 gSaturated Fat 0 gCholesterol 0 mgSodium 418...
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...
Makes: 2 servings Ingredients: 1 cup cooked brown rice 1/2 cup nonfat milk 1/2 tsp. cinnamon 1 cup chopped fruit (e.g., apples, bananas, raisins, berries and peaches) 2 Tbsp. chopped nuts (e.g., walnuts or almonds) Directions Combine the cooked rice, milk and cinnamon in a microwave-safe bowl. Microwave on high for 45 seconds. Stir and heat for another 45 to 60 seconds or until the rice mixture is heated. Divide the rice mixture between two...
Makes: 4 servings Ingredients: 1 avocado (divided) 2 Tbsp. nonfat plain Greek yogurt 1 Tbsp. rice vinegar ¼ tsp. salt 1/8 tsp. black pepper 1 cup fresh pineapple chunks 1 large red bell pepper (chopped) ½ cup shredded carrots ½ cup shredded cabbage 1 green onion (sliced) 2 cups chicken breast (cooked, cubed) 4-6 ½-inch whole wheat pita pockets Directions Mash half of the avocado in a small dish. Add in the yogurt, rice vinegar,...
Makes: 4 servings Ingredients: 2 cups cucumber (diced) 1 cup tomatoes (seeded and diced) ¼ cup sweet onion (chopped) 2 cups couscous or rice (cooked) 2 tsp. fresh or dried dill weed (chopped) ½ cup low-fat Italian salad dressing Directions Toss together the cucumbers, tomatoes, onions, couscous or rice, dill and salad dressing. Chill for one hour. Then serve. Nutritional information for 1 serving: Calories 331Total fat 1 gSaturated Fat 0 gCholesterol 1 mgSodium 344...
