Makes 4 servings Serving Size: 1 quesadilla Ingredients 1 cup skinless chicken, precooked and shredded 2 tablespoons chunky tomato salsa 1/4 cup onion, chopped 1/4 cup green bell pepper, chopped 1/2 cup Monterey Jack cheese, shredded 4 whole-wheat tortillas Directions Mix chicken, salsa, onion, and green pepper. Spray a skillet with cooking spray and place … Read More
Tag: main dish
Chinese Vegetable Stir-Fry
Makes 4 servings Ingredients 3/4 cup pineapple juice 1 tablespoon sugar 1 tablespoon lemon juice 1 1/2 teaspoons cornstarch 1 teaspoon light soy sauce 1 head broccoli 1 head cauliflower 2 carrots 2 stalks celery 1 red bell pepper 2 teaspoons vegetable oil Directions Combine pineapple juice, sugar, lemon juice, cornstarch, and soy sauce in … Read More
Oven Baked Chicken Nuggets
Makes 4 servings Serving Size: 6 nuggets Ingredients 1 egg 2 tablespoons low-fat milk 2 3/4 cups cornflakes, crushed 2 tablespoons Italian seasoning 1 pound boneless, skinless chicken breasts, cut into nugget size pieces 1/4 cup fat-free dressing such as ranch or honey mustard, barbecue sauce, or ketchup for dipping sauce Non-stick cooking spray Directions … Read More
Pizza Food Group Funny Face
Makes 2 servings Serving Size: 1 slice Ingredients 1 whole grain English muffin 2 tablespoons of pizza or spaghetti sauce 1/4 cup cup of shredded mozzarella cheese 1/4 green pepper, cut into various sized pieces 1/4 cup cubed ham pieces 2 tablespoons pineapple tidbits Directions Use an English muffin as a base for a funny … Read More
Super Stir-Fry
Ingredients Choose 5 vegetables (1/2 cup of each) Onion Broccoli Celery Carrots Peppers Mushrooms Squash Zucchini Cauliflower Choose 1 Starch (1 cup per person, cooked according to package directions) Brown Rice White Rice Rice Noodles Whole-Wheat Spaghetti Noodles 1/4 cup Stir-Fry Sauce (recipe follows) 1-2 tablespoons vegetable oil Directions Wash and chop selected vegetables into … Read More
Rainbow Pita Pockets
Makes 2 servings Serving Size: 1 pita pocket Ingredients 2 whole-wheat pita pockets 2 lettuce leaves 6 grape tomatoes, sliced in half 1/4 cup shredded low-fat cheese 2 ounces lean deli meat Low-fat ranch dressing 100% fruit juice (optional) Directions Build your own Rainbow Pita Pocket by filling the pita with the ingredients. Serve … Read More
Easy Stovetop Lasagna
Makes 6 servings Ingredients 1/2 pound lean ground beef 28 ounces canned, diced, low-sodium tomatoes 6 ounces tomato paste 1 teaspoon Italian seasoning 8 ounces whole-grain lasagna noodles 8 ounces low-fat cottage cheese 1/4 cup grated Parmesan cheese Directions Brown ground beef in a large skillet. Drain off oil and return to skillet. Stir … Read More