Recipes

Nutrition 6 Servings, 1/2 cup each Ingredients: 1/2 small head cauliflower, cut into florets 2 cups broccoli, cut into florets 2 Tbsp. lemon juice 1 Tbsp. olive oil 1 clove garlic, minced 2 tsp. fresh parsley, chopped Directions: 1.  Steam broccoli and cauliflower until tender (about 10 minutes). 2.  In a small saucepan, mix the […]

Nutrition 4 Servings, about 2 Tbsp. each Ingredients: 1 bulb garlic, separated and peeled 1/2 cup water 1 Tbsp. red wine vinegar 1/4 tsp. honey 1 Tbsp. virgin olive oil 1/4 tsp. black pepper Directions: 1.  Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them. 2. 

Nutrition 4 Servings, about 3/4 cup each Ingredients: 2 tablespoons water 5 cups (1 pound) mixed vegetables (Use fresh, frozen, or ones that are ready-to eat, such as from a store’s salad bar. Select ones similar in size.) 1/2 tsp. marjoram leaves 2 Tbsp. reduced-calorie French or Italian salad dressing Directions: 1.  Heat water in

Nutrition 4 Servings Ingredients: 1 pound turkey breast cut lengthwise into 4 slices or 4 chicken breast halves, skin and bones removed (cutlet may be used if desired) 1 Tbsp. margarine or oil 3 Tbsp. lemon juice 1 Tbsp. water 1/4 tsp. low-sodium chicken bouillon granules 1-1/2 tsp. dried parsley (or 2 Tbsp. fresh, minced)

Nutrition 8 Servings, about 1 cup each Ingredients: 1 cup cabbage, shredded 1 pound ground turkey 1/2 cup onion, chopped 1 cup white rice, uncooked 2 cups tomato sauce 1/2 tsp. garlic powder 1/2 tsp. ground oregano Directions: 1.  Place shredded cabbage in a lightly greased 2-quart casserole dish. 2.  In skillet, cook turkey until

Nutrition 5 Servings, about 1 slice (3 oz.) each Ingredients: 1 pound ground turkey, lean 1/2 cup oats, regular, dry 1 large egg, whole 1 Tbsp. onion, dehydrated 1/4 cup ketchup Directions: 1.  Combine all ingredients and mix well. 2.  Bake in a loaf pan at 350ºF for 25 minutes or to internal temperature of

Nutrition 8 Servings Ingredients: 4 cups fat-free (no sugar added) vanilla yogurt 2 cups fresh (or thawed frozen) strawberries, sliced 2 cups fresh (or thawed frozen) blueberries 2 cups graham crackers, crumbled 1/2 cup fat-free whipped cream (optional) Directions: 1.  Spoon 1 tablespoon of yogurt into the bottom of 8 different parfait or wine glasses

Nutrition 4 Servings, about 1 piece (3 oz.) each Ingredients: 1 pound cod (or other fish) fillet 1 Tbsp. olive oil 1 tsp. spicy seasoning, salt-free Directions: 1.  Preheat oven to 350ºF. Spray a casserole dish with cooking oil spray. 2.  Wash and dry fish. Place in dish. Mix oil and seasoning. Drizzle over fish.

Nutrition 4 Servings, about 3/4 cup each Ingredients: 1/2 pound lean ground beef 15-1/2 ounce can kidney beans, drained (save liquid) 1/3 cup bean liquid 1 cup “no-salt-added” canned tomato puree 1 Tbsp. instant minced onion 1-1/2 Tbsp. chili powder Directions: 1.  Cook beef in hot fry pan until lightly browned. Drain off fat. 2. 

Nutrition 8 Servings, 1-1/4 cup each Ingredients: 1 lb. dry red beans 2 qt. water 1-1/2 cups chopped onion 1 cup chopped celery 4 bay leaves 1 cup chopped green pepper 3 Tbsp. chopped garlic 3 Tbsp. chopped parsley 2 tsp. dried thyme, crushed 1 tsp. salt 1 tsp. black pepper Directions: 1.  Pick through