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....
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...
