Recipies

Zucchini Muffins

2 cups all purpose flour 1 cup brown sugar 2 tsp. baking soda 2 tsp. cinnamon 1/8 tsp. nutmeg 1/8 tsp. ginger 1/8 tsp. allspice 1/2 tsp. salt Stir in: 2 cups grated zucchini 1 apple peeled, cored and grated In another bowl, beat: 3 eggs 2 tsp. vanilla 1/2 cup unsweetened apple sauce 1/2 […]

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Orange Cranberry Muffins

Cooking spray 1 navel orange, cut into eighths 1/2 cup orange juice 1 large egg 1/4 cup vegetable oil 1 1/2 cups all-purpose flour 3/4 cup sugar 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon kosher salt 1/2 cup dried cranberries, chopped Preheat the oven to 375°F. Coat a standard-size 12-cup muffin tin […]

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Tortilla Pizza

What you need: Small corn tortillas Salsa Shredded cheddar cheese Mound a little salsa and cheese on each tortilla. Cook on foil-lined tray in toaster oven until cheese has melted and is brown at the edges. Kids can help: Assemble the “pizzas,” cover the tray with foil Extras: A layer of refried beans under the […]

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10 Minute Barbecue Pork Sandwiches

10 Minute Barbecue Pork Sandwiches Ingredients: 1 teaspoon vegetable oil 1 large onion, chopped 1 container/can of canned pork 1 cup low sodium barbecue sauce 10 slices of whole wheat bread or 5 hamburger buns   Preparation: Using a large skillet, heat the oil over low heat. Add onion and cook it until tender, about 3 […]

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Pizza Soup

Ingredients 1 cup chopped onion 1 cup chopped green pepper 1 cup sliced fresh mushroom 1 cup sliced zucchini 1 can (14.5 ounce) low sodium beef broth 1 can (16 ounce) diced tomatoes 1 can (8 ounce) pizza sauce 4 ounces sliced smoked sausage (can be replaced with any kind of  meat) 1/2 teaspoon pizza […]

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Slow Cooker Corn Bread

Ingredients 4 eggs 1 package (8.5 ounce) corn muffin mix 1 can (14.75 ounce) cream-style corn 3/4 cup milk 3/4 cup (1 medium) chopped red pepper 4 ounce can diced green chile pepper 1/2 cup shredded Mexican cheese blend (2 ounces) Directions 1.Lightly coat the inside of a 3 1/2 or 4 quart slow cooker […]

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Asian Chicken Salad

Ingredients DRESSING 1⁄3 cup rice vinegar 3 tablespoons soy sauce 2 teaspoons sugar 1 1⁄2 tablespoons toasted sesame oil 1⁄2 teaspoon hot chili oil SALAD 1 package salad greens or other lettuce 1 medium carrot, grated 1 bunch green onions, sliced diagonally 1⁄2 cup chopped cilantro leaves 1 can (8 ounces) sliced water chestnuts, rinsed […]

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Asian Beef and Noodles

Ingredients 3/4 pound lean ground beef 2 cups water 2 packages oriental flavor instant ramen-style noodles, broken into small pieces 16 ounces frozen Asian-style vegetables, or any other frozen vegetables 2 green onions, thinly sliced 1 tablespoon fresh ginger or 1/4 teaspoon ground ginger 2 cloves garlic, minced, or 1/4 teaspoon garlic powder salt and […]

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Tamale Pie

Ingredients 1 1/3 cups water ½ cup cornmeal ½ cup cold water ¼ teaspoon salt 8 ounces 90% lean ground beef ½ cup chopped onion ½ cup chopped green pepper 1 clove garlic, minced 1 tablespoon chili powder ½ of a 14 ½ ounce can lower sodium tomatoes, cut up 1 (8 ounce) can lower […]

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Tasty Hamburger Skillet

Ingredients 1 pound lean ground beef 1⁄2 cup chopped onion 1⁄3 cup green pepper, chopped 2 cups water 1 cup long grain white rice 1 teaspoon garlic powder 1 tablespoon chili powder 1 1⁄2 cups canned diced tomatoes, with juice 3⁄4 cup canned whole kernel corn, drained 3⁄4 cup canned red kidney beans, drained 1⁄2 […]

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Superhero Shepherd’s Pie

Ingredients 2 large baking potatoes, peeled and diced 1⁄2 cup non-fat or 1% milk 1⁄2 cup shredded cheddar cheese 1 pound lean ground beef 2 tablespoons flour 4 cups frozen mixed vegetables 3⁄4 cup low-salt beef broth Directions 1. Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat […]

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Stuffed Green Pepper Cups

Ingredients 1 pound ground beef 1/3 cup finely chopped onion 1 (15 ounce) can tomato sauce, divided 1/4 cup water 3 tablespoons grated Parmesan cheese, divided 1/8 teaspoon pepper 1/2 cup uncooked instant rice 4 medium green peppers Directions 1. Crumble beef into a 1-1/2-qt. microwave-safe bowl; add the onion. Cover and microwave on high […]

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Spring Fling Chowder

Ingredients 1 tablespoon vegetable oil 1 small onion, chopped 2 cups fresh or frozen asparagus, chopped into small pieces (or broccoli) 1 large potato, peeled and diced 3 cups low-sodium, fat-free chicken or vegetable broth (or use water) 1 can (15 ounces) cream-style corn 1 cup frozen peas 1/2 cup cheddar cheese, grated salt and […]

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Skillet Cabbage

Ingredients 2 teaspoons vegetable oil 1 cup celery, washed and sliced 1 cup chopped onion 3 cups shredded or chopped cabbage 1/2 cup chopped green pepper 1/2 teaspoon salt 1/4 teaspoon pepper 1 medium tomato, chopped Directions 1. Heat oil in a large frying pan over medium-high heat (350 degrees in an electric skillet). 2. […]

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Refried Bean Soup

Ingredients 1 tablespoon canola oil 1 cup onion, finely chopped 1 clove garlic, minced 1 large can (28 ounces) crushed tomatoes 1 large can (30 ounces) fat-free refried beans 2 cans (14.5 ounces each] low-sodium chicken broth Directions 1. Heat oil in a large soup pot. Add onion and garlic and sauté until soft. 2. […]

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Chicken and Wild Rice Soup

Ingredients 1 box (6 ounces) long grain and wild rice mix 1 tablespoon vegetable oil 2 (8 ounce total) boneless, skinless chicken breast halves, chopped 1 ¼ cup chopped onion 2 cloves garlic, finely chopped 3 ¾ cups chicken broth ½ teaspoon dried tarragon crushed ¼ teaspoon dried thyme crushed ¼ teaspoon salt 1/8 teaspoon […]

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Quick Lasagna

Ingredients 1 pound ground beef 1 large onion, chopped 1 clove garlic, minced, or 1/8 teaspoon garlic powder 2 cups spaghetti sauce 4 tablespoons fresh parsley, or 4 teaspoons dried 1 teaspoon oregano 1 teaspoon basil 1 pint (2 cups) low-fat cottage cheese 1 cup shredded mozzarella cheese (4 ounces) 6 uncooked lasagna noodles 1⁄2 […]

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One Pan Spaghetti

Ingredients 1⁄2 pound lean ground beef 1 medium onion, chopped 3 1⁄2 cups water 1 can (15-ounce) tomato sauce 2 teaspoons dried oregano 1⁄2 teaspoon sugar 1⁄2 teaspoon garlic powder 1⁄2 teaspoon rosemary 1⁄4 teaspoon pepper 2 cups (12 ounces) broken spaghetti 1 cup (4 ounces) shredded parmesan cheese Directions 1. Brown meat and onions […]

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Ham and Vegetable Chowder

Ingredients 1 tablespoon vegetable oil 1 small onion, chopped 1/2 head cabbage, chopped (3-4 cups) 1 large potato, peeled and diced 2 cans (14 1/2 ounces) low-sodium, fat-free chicken broth 2 cans (15 ounces) cream-style corn 1 cup chopped lean (8% fat) ham 1/2 teaspoon black pepper 1/2 cup cheddar cheese, grated Directions 1. Heat […]

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Fiesta Barley Salad

Ingredients 1 cup dry barley 3 cups water 1/4 cup raisins, or other dried fruit 1 cup frozen peas, or other vegetables (fresh, frozen or canned) 2 cups lettuce, washed and chopped 1 can (15 ounces) mandarin oranges, drained 1/2 cup green onions, sliced thin (can use any onions) 1 tablespoon vinegar (rice vinegar or […]

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Easy Meatballs

Ingredients                 1 pound ground beef 1⁄2 cup uncooked regular rice 2⁄3 cup non-fat or 1% milk 1 egg, slightly beaten 1⁄2 cup chopped onion (or 1 Tablespoon instant dried minced onion) 1⁄2 teaspoon salt 1⁄4 teaspoon pepper 1 can condensed tomato soup (10 1/2 ounce) 3⁄4 cup water Directions 1. Preheat oven to 350 degrees […]

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Easy Manicotti

Ingredients 1 package (8 ounces) manicotti shells (14 shells) 1 egg 1 carton (16 ounces) low-fat ricotta or cottage cheese 6 ounces shredded low-fat mozzarella cheese 1⁄4 cup fresh parsley, minced, or 1 tablespoon dried parsley 1⁄4 teaspoon salt 1⁄4 teaspoon pepper 1 tablespoon italian seasoning 1⁄4 teaspoon garlic powder 1 jar (26 to 28 […]

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Corn Pancakes

Ingredients 1/2 cup cornmeal 1/2 cup all-purpose flour 1 tablespoon baking powder 1/2 teaspoon salt 2 large eggs 1/2 cup milk 2 cups cooked corn kernels (fresh, frozen or canned/drained) vegetable spray for skillet Directions 1. Mix corn meal, flour, baking powder and salt. 2. Beat the eggs and milk together and add to the […]

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Chinese Ramen Cabbage Slaw

Ingredients 5 cups shredded cabbage 2 cups chopped broccoli (or try broccoli florets) 1 cup shredded carrot 1/2 cup chopped green onions 1 package chicken flavored ramen noodles crushed. Reserve seasoning packet for dressing 3 tablespoons apple cider vinegar 1 tablespoon sugar 2 tablespoons vegetable oil Directions 1. In a large bowl, combine cabbage, broccoli, […]

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Chicken Cabbage Stir Fry

Ingredients 3 chicken breast halves 1 teaspoon vegetable oil 3 cups green cabbage, shredded 1 tablespoon cornstarch 1/2 teaspoon ground ginger 1/4 teaspoon garlic powder 1/2 cup water 1 tablespoon soy sauce Directions 1. Cut chicken breasts into strips. Heat oil in a frying pan. Add chicken strips and stir fry over medium-high heat, turning […]

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Butternut Squash and Chile Pan-Fry

Ingredients 1 medium butternut squash, about 1 1/2 to 2 pounds 1 pound fresh green poblano chilies (about 4 whole peppers), or 1 cup canned poblanos chopped 1 1/2 tablespoons olive or vegetable oil 1 medium onion, chopped 1 teaspoon salt 1/2 teaspoon chili powder 1 cup grated cheese (try Monterey jack) Directions 1. Peel […]

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Burrito Soup

Ingredients 1 tablespoon vegetable oil 1 onion, chopped 2 zucchini, chopped 1 can (15.5 ounces) refried beans 1 can (28 ounces) diced tomatoes 1 can (28 ounces) crushed tomatoes 2 cans (15.5 ounces) corn, rinsed 1 can (15.5 ounces) black beans, rinsed 2 tablespoons taco seasoning Directions 1. Sauté onion and zucchini in oil until […]

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Broccoli and Everything Salad

Ingredients 1 cup raw broccoli, chopped 1 medium carrot, peeled and diced 2 stalks celery, thinly sliced 1/2 cup raisins 1/4 cup onion, chopped 1 cup cooked ham, chicken or turkey 1/4 cup light mayonnaise 1/4 cup plain, nonfat yogurt 1 tablespoon sugar 1 teaspoon vinegar Directions 1. In a large bowl mix together broccoli, […]

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Brazilian Black Beans and Sausage

Ingredients 2 teaspoons vegetable oil 8 ounces low-fat polish kielbasa sausage, cut into small pieces 1 large onion, chopped 1 clove garlic, minced, or 1/8 teaspoon garlic powder 1 red bell pepper, chopped 1 teaspoon ground cumin 1 cup uncooked rice 1 can (15 ounces) black beans, drained and rinsed 2 cups water Directions 1. […]

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Barley Lentil Soup

Ingredients 1 tablespoon vegetable oil 1 teaspoon garlic, minced 1 cup sliced onion 1 cup sliced carrots 1 cup sliced celery 1 can (15 ounces) stewed, diced tomatoes 3 cups chicken or vegetable broth, or water 3 cups water 1 cup dry lentils 2/3 cup barley 1/2 teaspoon dried thyme 1 teaspoon dried oregano 1 […]

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Asian Rice

Ingredients 1 teaspoon vegetable oil 2 eggs, beaten water 1 package (16 ounces] frozen Asian style vegetables, or 1 pound fresh vegetables 3 cups cooked rice 1 teaspoon garlic powder 1/4 teaspoon ginger 1 cup cooked, diced chicken 2 green onions, sliced soy sauce or hot sauce to taste Directions 1. Heat vegetable oil in […]

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One Pot Veggie-Beef Dinner

Ingredients 1 pound ground round beef 3/4 cup soft whole wheat breadcrumbs 1/4 cup finely chopped onion 1/4 cup no-salt-added tomato sauce 1/4 cup frozen egg substitute, thawed 1/2 teaspoon pepper Vegetable cooking spray 2 large baking potatoes, thinly sliced 1 medium onion, thinly sliced and separated into rings 3 large carrots, scraped and thinly […]

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Vegetable Stroganoff

Ingredients 1 cup sliced carrot 1 cup broccoli flowerets 1 cup cauliflower flowerets Vegetable cooking spray 1 teaspoon olive oil 1 (8-ounce) package pre-sliced fresh mushrooms 3 cloves garlic, minced 1/2 teaspoon dried tarragon 1/4 teaspoon low-sodium Worcestershire sauce 1 cup evaporated skimmed milk 1 cup nonfat sour cream 4 cups cooked fettuccine (cooked without […]

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Tuna Patties

Ingredients 2 large cans chunk white tuna 1 cup (about 6) egg whites 1/3 cup old-fashioned oats Add any spices you like PAM cooking spray Directions 1. Drain ALL liquid from the canned tuna. In a large mixing bowl, break and separate the tuna chunks. 2. In a separate bowl, whip egg whites and add […]

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Thick Italian Winter Stew with Vermicelli

Ingredients 2 ounces (1/2 cup) uncooked vermicelli, broken into 1-inch pieces, or small shell pasta 4 teaspoons extra-virgin olive oil 1 cup chopped onions 1/2 medium green bell pepper, chopped 1 medium zucchini, halved lengthwise, thinly sliced (about 1 1/2 cups) 1 (14 1/2 oz.) can low-sodium diced tomatoes with garlic, oregano and basil, undrained […]

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Sweet Potato Pancakes

Ingredients 2 medium potatoes 2 medium sweet potatoes 1/2 large onion, peeled 2 large eggs 1/4 cup flour 1 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons oil Directions 1. Grate potatoes and onion using the largest holes ofa four-sided grater. 2. Combine in a small bowl; add eggs, flour, salt, and pepper and mix […]

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Summer Succotash

Ingredients 2 cups corn (frozen or cut off the cob) 2 cups shelled edamame (available frozen) 1 large, ripe tomato, chopped Salt and pepper to taste 1 teaspoon whipped butler or less-fat margarine (optional) Directions 1. Add corn and edamame to microwave-safe dish and toss to blend. 2. Microwave on HIGH for 3-4 minutes or […]

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Spaghetti Squash Italiano

Ingredients 1 (4-pound) spaghetti squash Olive oil-flavored vegetable cooking spray 1 cup finely chopped onion 1 tablespoon minced garlic 1 cup chopped zucchini 1 cup finely chopped mushrooms 3/4 pound freshly ground raw turkey 2 ounces reduced-fat, low-salt ham, chopped 1 (25-ounce) jar fat-free tomato-basil spaghetti sauce 1 tablespoon chopped fresh oregano 1 tablespoon chopped […]

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Seasoned Vegetable Tacos

Ingredients 8 (6-inch) corn tortillas 1 1/2 cups frozen whole-kernel corn, thawed 1 cup diced zucchini 1 cup shredded carrot 2 teaspoons chili powder 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon salt 1/4 teaspoon ground oregano 1/4 teaspoon sugar 1/2 cup water 1 (15-ounce) can no-salt-added kidney beans 4 cups shredded iceberg […]

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Scotch Eggs

Ingredients 2 large baking potatoes, peeled and cut into 1-inch cubes 1/4 cup nonfat cream cheese 2 teaspoons minced fresh chives 2 tablespoons minced green onions 1/4 teaspoon salt Dash of pepper 3 hard-cooked eggs 1 egg white, lightly beaten 1/2 cup reduced-fat round buttery cracker crumbs Vegetable cooking spray 12 fresh asparagus spears 1/2 […]

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Sautéed Summer Squash and Tomatoes

Ingredients 2 tablespoons olive oil 1 clove garlic, minced 1/2 red onion, thinly sliced 1 pound zucchini 1 pound summer squash 1 cup cherry tomatoes, quartered 8 mint leaves Salt and pepper, to taste Directions 1. Cut zucchini and squash into short, thick strips. 2. Heat large skillet over medium heat. Add oil, garlic and […]

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Rustic Potato Torte

Ingredients Olive oil-flavored vegetable cooking spray 2 tablespoons fine, dry breadcrumbs 2 cups peeled, diced eggplant 1 1/2 cups diced onion 1 cup diced fresh mushrooms 1 cup diced zucchini 1 cup diced sweet red pepper 2 large baking potatoes, thinly sliced 1 tablespoon olive oil 1/2 teaspoon pepper 1/4 teaspoon salt 2 cups 1% […]

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Roasted Tomatoes with Shallots and Herbs

Ingredients 4 medium tomatoes, cut in half horizontally (about 2 pounds) 1/2 teaspoon salt, divided Cooking spray 1/4 cup minced shallot 1 tablespoon chopped fresh flat-leaf parsley 1 teaspoon chopped fresh or 1/4 teaspoon dried oregano 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme 1/2 teaspoon chopped fresh or 1/8 Teaspoon dried rosemary 1/4 […]

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Ratatouille

Ingredients 2 tablespoons olive oil (or canola) 1 medium onion, chopped (about 1 cup) 4-6 cloves garlic, minced 2 pounds eggplant, cut to 1/2-inch cubes (about 2 large eggplants) 2 bell peppers, seeds removed and diced (about 4 cups) 1 pound tomatoes, cored and chopped (2-3 tomatoes) 1 1/2 teaspoons dried Basil 1/2 teaspoons salt […]

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Quick Black Bean Chili

Ingredients 1 medium onion, chopped 2 cloves garlic, minced or pressed 2 cups or 1 (15 oz.) can (BPA-free) black beans 1 (15 oz.) can diced tomatoes 1 tablespoon chili powder 1/2 cup cilantro Directions 1. Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting […]

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Mexican Lasagna

Ingredients 2 tablespoons canola oil 1/2 onion, chopped 1 [15 oz.) can pinto beans 1 (10 oz.) can diced tomatoes 1 (15 oz.) can collard greens 1/8 teaspoon black pepper 1/2 teaspoon chili powder 1/8 teaspoon cayenne pepper (optional) 8 corn tortillas (cut in half for layering) 2 cups low-fat shredded cheese Directions 1. Preheat […]

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Mexicali Stuffed Peppers

Ingredients 2 large sweet red peppers 2 large sweet yellow peppers 1/2 pound ground round beef 1 medium onion, chopped 2 cloves garlic, minced 2 cups cooked long-grain rice (cooked without salt or fat) 1 1/4 cups no-salt-added salsa 1 cup fresh or frozen whole-kernel corn, thawed 1 1/2 teaspoons ground cumin 1/2 cup chopped […]

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Italian Chicken and Pasta

Ingredients 8 ounces dry pasta (about 3 cups), uncooked 1 tablespoon olive oil 6 ounces boneless, skinless chicken, cut into strips Non -stick cooking spray 1 small zucchini, chopped 1 small yellow squash, chopped 1/2 cup red onion, chopped 2 cups spaghetti sauce, heated 1/4 cup parmesan cheese, grated Directions 1. Cook pasta in large […]

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Eggplant Skillet

Ingredients 2 tablespoons vegetable oil 2 cups eggplant, diced 1 cup green onions, sliced 1 green bell pepper, cut in strips 1/4 teaspoon ground allspice 1/4 cup water 1/2 teaspoon salt 1 teaspoon sugar (optional) Directions 1. Heat oil in large skillet. 2. Add eggplant, onions, pepper, tomato, water, salt, allspice, and sugar. Mix well. […]

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Easy Meat Loaf

Ingredients 1 pound ground beef 1 1/4 teaspoon salt 1/4 teaspoon black pepper 1/2 cup chopped onion 1/2 cup chopped bell pepper 1 egg, lightly beaten 8 ounces canned diced tomatoes with juice 1/2 quick-cooking oats Directions 1. Preheat oven to 375 degrees. 2. Mix all ingredients and place in a large bowl. 3. Place in […]

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Crunchy Baked Kale Chips

Ingredients 1 bunch fresh kale (about 8 cups, chopped) 1 tablespoon canola or olive oil 1/2 teaspoon seasoned salt Directions 1. Wash kale leaves. 2. Cut leaves off of thick stem and thoroughly dry leaves in a salad spinner or by blotting with paper towels. Discard stems. 3. Tear or cut leaves into bite-sized pieces. […]

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Creamy Chicken and Mushrooms

Ingredients 2 cups uncooked medium egg noodles cooking spray 1 pound skinless, boneless chicken breast, cut into bite-size pieces 1 teaspoon olive oil 1/2 cup chopped shallots 1 (8-ounce) package pre-sliced mushrooms 1/2 cup dry white wine 1 cup fat-free milk 2 teaspoons all-purpose flour 1/3 cup (3 ounces) spreadable cheese with garlic and herbs […]

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Couscous Salad

Ingredients 1 1/2 cup water 1 cup couscous (uncooked, wheat) 1/2 cup low-fat buttermilk 1/4 cup plain low~fat yogurt 2 tbsps. fresh dill (chopped) 2 tablespoons white vinegar 1 tablespoon olive oil 1 cup red bell pepper (chopped) 1/4 cup green onion (thinly sliced) 2 cucumbers (peeled quartered lengthwise and sliced about salt and pepper […]

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Chicken and Vegetable Stir Fry

Ingredients 1 tablespoon vegetable oil 1/2 cup chopped onion 1 10 ounce can chicken 1 14.5 ounce can green peas, drained 2 cups cooked rice 1/4 cup sliced green pepper 1/4 teaspoon ground black pepper 1 teaspoon low-salt soy sauce (optional) Directions 1. Heat oil in large skillet. 2. Add onion and cook until clear. […]

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Cheesy Bean Casserole

Ingredients 1 medium onion, minced 1 green pepper, minced 2 cloves garlic, minced 2 tablespoons canola oil 1 (16 ounce) package noodles 1 (8 ounce) jar spaghetti sauce 2 (15 ounce) can black beans 1/4 cup reduced fat cheddar cheese, shredded Directions 1. Preheat oven to 350 degrees 2. Prepare noodles according to package directions. […]

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Cabbage and Apple Skillet

Ingredients 1 head cabbage, chopped 3 apples, peeled, cored and chopped 2 tablespoons olive oil 2 tablespoons brown sugar 1 teaspoon vinegar Salt and pepper to taste Directions 1. In a large bowl, combine chopped cabbage and apples. 2. In a large skillet, heat oil over medium heat then stir in sugar and vinegar. 3. […]

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Bean-Stuffed Bell Peppers

Ingredients 3 green or a combination of green, red and yellow bell peppers 1 (15.5-oz) can Green Giant or Joan of Arc Dark Red Kidney Beans, drained 1 (8-oz.) can tomato sauce 1 (7~oz.) can Mexicorn Whole Kernel Corn, Red and Green Peppers or Sweet corn, drained 1/2 cup cooked rice 1/4 cup chopped green […]

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Barley Eggplant Bake

Ingredients 3 cups cooked pearl barley (cook in chicken broth for color and flavor) 3/4 sweet or yellow onion, thinly sliced 1 small eggplant, cut into 1/4-inch thick slices 3 teaspoons extra-virgin olive oil (flavored olive oil works well) 1 1/2 teaspoon Garlic & Herb Mrs. Dash (salt-free herb seasoning blend) Black pepper (to taste) […]

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Chicken and Mushroom Risotto

Ingredients 1 whole chicken 2 1/2 cups low-sodium chicken broth 1 cup brown rice, uncooked 1 cup mushrooms, sliced 1/2 cup celery, chopped 1/4 cup onion, chopped 1 (15 oz.) can diced tomatoes 2 tablespoons canola oil 1/2 teaspoon black pepper Directions 1. Pre-heat oven to 350 F. 2. Defrost chicken in refrigerator prior to […]

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Chicken and Macaroni Skillet

Ingredients 1 1/2 cups uncooked elbow Macaroni or noodles –OR–1-7.5 ounce box Mac and Cheese Cooking spray 1 (12.5 ounce) can of chicken 1 cup onion, chopped 2 garlic cloves, minced 2 tablespoons tomato paste 1 1/2 teaspoons chili powder 1/2 teaspoon dried oregano 1 (14 1/2 ounce) can diced tomatoes 1 cup shredded low […]

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Southwest Chicken and White Bean Soup

Ingredients 2  cups shredded cooked chicken breast 1  tablespoon taco seasoning (such as Old El Paso) 2 (14-ounce) cans fat-free, less—sodium chicken broth 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained 1/2 cup green salsa Light sour cream (optional) Chopped fresh cilantro (optional) Directions 1. Heat up 1 quart of water […]

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Farfalle with Garbanzo Beans and Spinach

Ingredients 1 (10 ounce) package fresh spinach 14 ounces farfalle (bow tie pasta), uncooked 2 teaspoons olive oil, divided 3 cloves garlic, minced ½ cup canned low sodium chicken broth undiluted ½ teaspoon dried oregano ½ teaspoon salt ½ teaspoon freshly ground pepper 1 (15 ounce) can garbanzo beans (chick peas) drained 1 (4 ounce) […]

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South-of-the-Border Chicken and Pasta

Ingredients Vegetable cooking spray 1 ½ teaspoons olive oil 1 pound skinned, boned chicken breasts, cut into strips 1 cup diced green pepper 1 cup sliced green onions 2 tablespoons seeded, minced jalapeno pepper 1 tablespoon minced garlic 1 (8 ounce) package presliced fresh mushrooms ¾ cup canned mno salt added chicken broth, undiluted ¼ […]

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Penne with Grilled Chicken and Eggplant

Ingredients 1 (1 pound) eggplant 2 tablespoons balsamic vinegar 2 tablespoons canned low sodium chicken broth 2 tablespoons chili powder 1 teaspoon garlic powder 8 ounces skinned, boned chicken breat tenders Vegetable cooking spray 1 pound penne (short pasta), uncooked 1 cup seeded, diced tomato ¼ cup chopped fresh cilantro 1 tablespoon olice oil 1 […]

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Chicken Stew with Corn and Kielbasa

Ingredients 1 ½ tablespoons low sodium chicken broth 3 cloves garlic, minced 1 teaspoon dried thyme ¼ teaspoon cayenne pepper 4 bone in skinless chicken breasts 1 large onion chopped 7 ounces turkey kielbasa sausage, halved lengthwise and thinly sliced 1 cup frozen corn 1 green pepper, seeded and chopped 2 tablespoons cornstarch ¼ teaspoon […]

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Chicken Posole

Ingredients 2 cloves garlice, finely chopped 1 ¼ pounds boneless, skinless chicken thighs, cut into 1 inch pieces 2 cans (15 ounces) white hominy, drained and rinsed 1 medium size onion, chopped 1 teaspoon dried oregano ½ teaspoon cumin ¼ teaspoon dried red pepper flakes 1 large chicken bouillon cube 4 cups water 1 can […]

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Chicken Divan Soup

Ingredients Vegetable cooking spray 1 ¼ pounds skinned, boned chicken breasts, cut into bite-size pieces ¾ cup chopped onion 2 cloves garlic, minced 1 cup cooked long grain rice ½ teaspoon pepper ¼ teaspoon salt 2 (4 ounce) cans sliced mushrooms, drained 1 (16 ounce) package frozen chopped broccoli, thawed 1 (14 ¼ ounce) can […]

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Cheesy Chicken Hash

Ingredients 1 (12 ounce) can evaporated milk 3 tablespoons steak sauce style marinade 2 tablespoons yellow mustard ¼ teaspoon salt ¼ teaspoon black pepper 1 (28 ounce) bag frozen potatoes o’brien 1 pound ground chicken 1 large onion, finely chopped ½ cup shredded swiss cheese ¼ cup chopped fresh parsley Directions Coat slow cooker bowl […]

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Spaghetti Pie

Ingredients 4 ounces spaghetti 2 slightly beaten egg whites 1/3 cup parmesan cheese 1 tablespoon margarine Nonstick cooking spray 2 slightly beaten egg whites 1 cup lower fat cottage cheese 8 ounces 90% lean ground beef ½ chopped onion ¼ cup chopped green pepper 1 (8 ounce) can lower sodium tomato sauce 1 teaspoon dried […]

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Meatloaf

Ingredients 2 slightly beaten egg whites ¾ cup soft bread crumbs (1 slice) ¼ cup finely chopped onion ¼ cup finely chopped green pepper or shredded carrot ¼ skim milk 2 tablespoons snipped parsley ½ teaspoon dried sage, thyme, basil or oregano, crushed ¼ teaspoon salt ¼ teaspoon pepper 12 ounces 90% lean ground beef […]

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Three-Bean Chicken Chili

Ingredients Vegetable cooking spray 2 teaspoons vegetable oil 1 cup chopped onion 1 cup chopped zucchini 1 cup chopped celery 3 tablespoons seeded, chopped jalapeno pepper 2 tablespoons minced garlic 1 tablespoon dried oregano 1 tablespoon chili powder 1 teaspoon dried crushed red pepper 3 cups canned low sodium chicken broth 1 ¾ cups chopped […]

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Chunky Chicken Chili

Ingredients 2 pounds boneless, skinless chicken thighs 1 large green pepper, seeded and chopped 1 small onion chopped 1 can low sodium chicken broth 1 ½ cups tomatillo salsa 2 cans great northen beans ½ teaspoon ground cumin ¼ teaspoon black pepper ½ teaspoon black pepper 1 package frozen corn kernels, thawed ¼ cup fresh […]

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Chunky Beef Chili in Tortilla Bowls

Ingredients 6 (10-inch) flour tortillas 1 cup water 3 ancho chiles, seeded 1 pound lean boneless top sirloin steak, trimmed and cut into ½-inch pieces ¼ teaspoon salt ¼ teaspoon pepper 2 tablespoons all-purpose flour Vegetable cooking spray 1 teaspoon vegetable oil 1 (14 1/2 ounce) can no salt added beef broth, divided 1 ½ […]

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Chili

Ingredients 8 ounces 90% lean ground beef 1 cup chopped onion 1 cup chopped celery ½ cup chopped green pepper 2 cloves garlic, minced 1 (15 ½ ounce) can lower sodium red kidney beans, drained 1 (14 ½ ounce) can lower sodium tomatoes, cut up 1 (8 ounce) can lower sodium tomato sauce ¼ cup […]

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Chicken Chili

Ingredients Vegetable cooking spray 1 teaspoon vegetable oil 1 ½ cups chopped onion 1 ½ cups chopped green pepper 1 cup thinly sliced celery 1 tablespoon minced garlic 2 (15 ounce) cans no salt added kidney beans, drained 2 (14 ½ ounce) cans no salt added whole tomatoes, undranied and chopped 1 (14 ½ ounce) […]

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Skillet Meatloaf

Ingredients 1 (10.75 oz) can condensed tomato soup 1 1/2 pounds lean ground beef 1/2 cup plain bread crumbs 1 egg, lightly beaten 1/4 cup onion, chopped 1/4 teaspoon black pepper 1/4 cup water 1/2 teaspoon yellow mustard 1/2 cup part-skim mozzarella cheese, shredded Directions 1. In a large bowl mix together 1/4 cup of the […]

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Homestyle Pot Roast

Ingredients 1 (3 pound) beef eye of round roast 2 large cloves garlic, thinly sliced ¼ cup all-purpose flour ½ teaspoon salt ½ teaspoon coarsely ground pepper Vegetable cooking spray 1 large onion, sliced 1 bay leaf 2 cups dry red wine, divided 1 (8ounce) can no salt added tomato sauce 1 teaspoon prepared mustard […]

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Grilled Beef and Vegetable Fajitas

Ingredients ½ cup no salt added salsa, divided ¼ cup fresh lime juice 1 teaspoon ground cumin 2 gloves garlic, minced 1 (1 pound) lean flank steak 1 large sweet red pepper, seeded and cut lengthwise into quarters Vegetable cooking spray 4 (1/4 inch thick) slices purple onion 8 (8 ½ inch) fat-free flour tortillas […]

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Grillade Casserole

Ingredients 1 pound lean boneless top sirloin steak Vegetable cooking spray 2 gloves garlic, minced ¼ teaspoon salt ½ cup sliced green pepper ½ cup sliced sweet red pepper 1 medium onion, cut into thin wedges 1 (6 ounce) can no slat added tomato paste 1 ½ teaspoons dried basil 2 cups water 2/3 cup […]

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Chicken Enchilada Casserole

Ingredients 1 cup loose pack frozen whole kernel corn ¾ cup water ½ cup chopped onion ½ teaspoon instant chicken bouillon 2 gloves garlic, minced 1/8 teaspoon pepper ½ cup lower fat dairy sour cream 2 tablespoons nonfat dry milk powder 1 tablespoon all-purpose flour 1 ½ cups chopped cooked chicken 1 (8ounce) can lower […]

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Easy Cowboy Caviar

Ingredients 1 (14 ounce) can corn, drained and rinsed 2 (15 ounce) cans black beans, drained and rinsed 2 tomatoes diced (may substitute with 1 can diced tomatoes) 1 avocado (diced or 2 small) 1/2 cup salsa 3 green onions (diced) 1-cup fresh cilantro (chopped) Black pepper to taste Lime juice (optional) Directions 1. Combine […]

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Angel Hair Pasta with Chicken and Snow Peas

Ingredients 2 teaspoons dark sesame oil 4 cups fresh snow pea pods, trimmed 1 cup julienne sliced sweet yellow pepper ½ teaspoon dried crushed red pepper 8 ounces skinned, boned chicken breasts, cut into 1 inch pieces 1 (8 ounce) can sliced water chestnuts, drained 3 large cloves garlic, minced ½ teaspoon salt 1/8 teaspoon […]

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German Style Beef Brisket

Ingredients 1 (2 ½ pound) beef brisket Vegetable cooking spray 4 ½ cups sliced baking apple (about 2 large) 2 ¾ cups sauerkraut, drained 1 teaspoon caraway seeds 1 (14 ¼ ounce) can no salt added chicken broth 10 medium size round red potatoes, quartered Directions Trim fat from brisket. Place meat on a rack […]

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Salsa and Homemade Tortilla Chips

Ingredients 1 cup finely chopped, peeled tomato ½ cup tomato sauce 1 (4 ounce) can diced green chili pepper, drained ¼ cup finely chopped green pepper ¼ cup sliced green onions 2 tablespoons lemon juice 1-2 tablespoons snipped cilantro or parsley 1 clove garlic minced 1/8 teaspoon pepper Several dashes hot pepper sauce (optional) Homemade […]

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Waldorf Salad

Ingredients 1/4 cup walnuts, chopped 2 apples, cored and diced 1 cup celery, diced 1/2 cup raisins 1/4 cup nonfat plain yogurt 1/2 teaspoon sugar 1 teaspoon lemon juice Directions 1. Preheat oven to 350 degrees. 2. Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly […]

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