Category: Recipes

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...

Makes: 12 servings Ingredients: 1/2 cup vegetable oil 1 cup sugar 2 eggs 1/2 cup low-fat milk 1 tsp. vanilla 2 cups flour 2 tsp. baking powder 1/2 tsp. salt 2 cups blueberries (fresh or frozen Directions Preheat the over to 375 degrees F. Grease the muffin pans. In a large mixing bowl, stir the oil and sugar until creamy. Add the eggs, milk, and vanilla. Mix until blended. In a medium mixing bowl, stir...

Makes: 5 servings 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...

Makes: 4 servings Ingredients: 1 tsp. olive oil ½ cup sweet onion (sliced) 1 garlic clove (finely chopped) 3 small 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 Heat the oil in a skillet. Cook the onion for two minutes. Add the garlic and cook another minute. Stir...

Makes: 6 servings Ingredients: ½ pound white button mushrooms ½ pound cremini mushrooms ¼ pound 90% lean ground beef 1 ½ Tbsp. canola oil ½ cup chopped onion 1 clove garlic (minced) 8 oz no-salt-added tomato sauce 1 Tbsp. chili powder 3 tsp. brown sugar 1 tsp. cider vinegar 1/8 tsp. ground black pepper 4 whole-wheat buns (optional) Directions Chop the mushrooms to the approximate size and texture of cooked ground beef. Heat a sauté...

Makes: 6 servings Ingredients: 1 lb ground skinless turkey breast 3 large carrots, sliced crosswise into rounds 2 medium zucchini, halved lengthwise and sliced 1 small onion, chopped 1 28 oz can no-salt-added tomato sauce 1 15.5 oz can no-salt-added cannellini beans, rinsed and drained 2 medium garlic cloves, minced 1 T dried Italian seasoning, crumbled ½ tsp salt ½ tsp pepper 4 C fat-free, low sodium chicken broth Directions Put all ingredients in a...

Makes: 6 servings Ingredients: 2 pounds of stew meat (cut into 1-inch cubes) 1/4 cup all-purpose flour Salt and black pepper (optional, to taste) 2 cups water 2 tsp. beef bouillon 1 garlic clove (finely chopped) 3 carrots (sliced) 3 potatoes (diced) 1 onion (chopped) 1 celery stalk(sliced) Herbs (e.g. bay leaf, basil, and oregano as desired) Directions Place meat in a slow cooker. Mix the flour, salt, and black pepper in a medium bowl,...

These healthy substitutions can help you cut down on sodium, sugar, saturated fats, trans fats and cholesterol, with little, if any, difference in taste. Smart substitutions can help you maintain an overall healthy eating pattern, even when dining out. For Recipes You can make many of your favorite recipes healthier by using lower-fat or no-fat ingredients. These healthy substitutions can help you cut down on saturated or trans fats, while noticing little, if any, difference in taste. Instead of...

Makes: 7 servings Serving Size: 1/2 cup Ingredients: Nonstick cooking spray 4 Wedges Laughing Cow Light Creamy Swiss Cheese 1 Tbsp canola oil 1/2 cup onion(s) (finely diced) 1 tsp Smart Balance margarine 8 oz white (button) mushrooms (sliced) 1/8 tsp salt 1/4 tsp black pepper 1/2 cup low sodium vegetable broth 2 tsp Cornstarch 2 tsp cold water 1/4 cup 1% milk 2 (14.5oz) cans of no-salt-added canned cut green beans (drained) 1 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) 1/2 cup pumpkin seeds (toasted) Directions Rinse the rice well. Heat the oil over medium heat in a large, heavy saucepan. Add the...