Makes 1 serving Serving Size: 1 tortilla Ingredients 1 whole-wheat tortilla 2 tablespoons hummus 2 slices tomato 1 leaf dark green lettuce 1 slice low-fat cheese (cheddar or provolone) Directions Wash hands and surface. Wash tomato and lettuce. Slice tomato. Place tortilla on plate and spread with hummus. Top with cheese, tomato, and lettuce. Roll … Read More
Tag: main dish
Easy Cheesy Tortilla Bake
Makes 12 servings Ingredients 16 whole-wheat tortillas 2 cans low-sodium tomato soup (10 oz.) 2 cups chunky salsa 1 cup fat-free milk 4 cups cubed, cooked chicken or turkey 2 cups low-fat shredded cheddar cheese Vegetable cooking spray Directions Wash hands and surfaces. Preheat oven to 400°F. Lightly coat baking dishes with cooking spray. Cut … Read More
Lasagna Roll-Ups
Makes 12 servings Serving Size: 1 roll-up Ingredients 12 lasagna noodles (8 oz.) 1 pound lean ground beef 1-26 oz. jar spaghetti sauce 1-24 oz. carton low-fat cottage cheese 2 cups part-skim mozzarella cheese, shredded (8 oz.) 2 tablespoons Parmesan cheese 1 teaspoon garlic powder Vegetable cooking spray Directions Wash hands and surfaces. Preheat oven … Read More
Green Egg Salad
Makes 1 serving Serving Size: 1 sandwich Ingredients 1/2 hard-boiled egg 2 teaspoons mashed fresh avocado 1 teaspoon sweet salad pickle cubes 1/8 teaspoon black pepper Directions Place all ingredients in a snack-size resealable plastic bag. Be sure bag is sealed and then mash ingredients together until well-mixed. Snip off bottom corner of bag and … Read More
Quick Pizza
Makes 2 servings Serving Size: 1/2 English muffin or 1 slice pita bread Ingredients 1 English muffin or pita bread, halved 1/2 cup low-sodium spaghetti sauce 1/2 cup pineapple tidbits in own juice, drained 1/2 cup lean diced ham 1/4 cup reduced-fat mozzarella cheese, shredded Directions Toast bread or muffin until very lightly browned. Preheat … Read More
Tempting Tostadas
Makes 4 servings Serving Size: 1 tostada Ingredients 4 corn tortillas, 6-inch 1 cup low-fat or fat-free refried beans 3/4 cup shredded low-fat Monterey Jack cheese 1 cup low-fat sour cream 1 cup shredded lettuce 1 cup shredded carrots 1 cup salsa Vegetable oil Directions Wash hands and surfaces. Preheat oven to 375°F. Lightly brush … Read More
Pizza Wraps
Makes 4 servings Serving Size: 1 wrap Ingredients 1 tablespoon margarine 4 10-inch whole-wheat tortillas 1 cup shredded low-fat cheddar and/or Monterey Jack cheese 1/4 cup pizza sauce 4 oz. sliced turkey pepperoni, or cooked chicken or beef NOTE: For variety, add chopped green or red pepper or onion, or use a different cheese. Directions … Read More
French Toast with Fruit
Makes 8 servings Serving Size: 1 slice Ingredients 4 large eggs, beaten 1 cup skim milk 1/2 teaspoon ground cinnamon or nutmeg 1/2 teaspoon vanilla 8 slices whole-wheat bread 1 tablespoon margarine 3 cups strawberries, sliced 1/3 cup maple syrup Dash of ground cinnamon Directions In a large bowl, beat eggs with a fork or … Read More
Peanut Butter Fruit Dreamwiches
Makes 1 serving Serving Size: 1 sandwich Ingredients 2 pieces whole-wheat bread 1 tablespoon creamy peanut butter 1 tablespoon low-fat ricotta cheese 1/4 apple 1 tablespoon honey Directions Wash hands and surfaces. Wash apple and cut into thin slices. Spread peanut butter on one piece of bread. Spread ricotta cheese on the other piece of … Read More
Tacos
Makes 12 servings Serving Size: 1 taco Ingredients 1 1/2 lb. lean ground beef 1 small onion, chopped 1/4 teaspoon cumin 1/2 teaspoon oregano 1/2 teaspoon garlic powder 12 taco shells 2 cups shredded low-fat Monterey Jack or taco cheese 1 cup dark green lettuce, washed and shredded Directions Wash hands and surfaces. In a … Read More