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...
Ingredients: ½ cup corn (fresh or frozen 15 oz. can low-sodium black beans (drained and rinsed) 1 cup tomatoes (diced) ½ cup yellow or red onion (diced) ½ cup green pepper (diced) 2 Tbsp. lime juice 2 cloves garlic (finely chopped) ½ cup picante sauce Directions 1.Combine all ingredients in a large bowl. Chill until serving time. 2.Drain before serving. 3.Serve with baked tortilla chips or fresh vegetables. Nutritional information for 1 serving: Calories 73Total...
Ingredients: 1 tsp. olive oil ½ cup sweet onion (sliced) 1 garlic clove (finely chopped) 3 tiny new potatoes (quartered) ¾ cup carrot (sliced) ¾ cup asparagus pieces ¾ cup sugar snap peas or green beans ½ cup radishes (quartered) ¼ tsp. salt ¼ tsp. black pepper ½ tsp. dried dill Directions 1. Heat the oil in a skillet. Cook the onion for two minutes, then add the garlic and cook for another minute. 2....
