Ingredients 1/2 pound ground meat (optional) 1 onion, diced 1 green pepper, diced 2 teaspoons garlic, minced 1 can (10.5 oz.) white beans 1 can (10.5 oz.) red beans 1 can (10.5 oz.) black beans 1 can (10.5 oz.) low-sodium diced tomatoes 1 tablespoon chili powder 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper 1/4 … Read More
Tag: vegetable
Corn, Sweet Onion, and Tomato Salad
Makes 10 servings Ingredients 3 cans corn, whole-kernel (11-ounce cans) 2 large tomatoes, diced 1 large sweet onion, cut into thin strips 1 bunch cilantro, minced 2 limes, juiced 1/3 cup rice vinegar Salt to taste Directions In a large bowl, combine corn, tomatoes, sweet onion, and cilantro. Squeeze lime juice over mixture and mix … Read More
Build a Healthy Snack Mix
Makes 3 servings Ingredients 1 cup whole grain (whole wheat cereal squares, oat cereal O’s, or popcorn) 1/2 cup fruit (any dried fruit, such as cranberries, apricots, and bananas) 1/2 cup vegetable (any dried vegetable, such as edamame, dried green beans, and dried sweet potatoes) 2 tablespoons dairy (try yogurt-covered dried fruit or grated cheese) … Read More
Baked Potato with Cheesy Vegetables
Makes 4 servings Serving Size: 1 potato Ingredients 1 cup chopped broccoli 1/2 cup chopped onion 1/2 cup finely chopped carrots 1 tablespoon margarine 1 tablespoon flour 3/4 cup fat-free milk 1/2 cup shredded low-fat cheddar (or other low-fat) cheese 4 potatoes Directions Wash hands and surfaces. Scrub and bake potatoes in oven for 1 … Read More
Tortilla Twist
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
Turkey Stack
Makes 2 servings Ingredients 1 whole-wheat tortilla 1 pack of sliced turkey meat 1 cucumber, sliced in quarters 1 box of cherry tomatoes 1 yellow bell pepper, cut into small pieces 1 red bell pepper, cut into small pieces Directions Take the tortilla and stack turkey on top of it. Roll the tortilla into a … Read More
Veggie Pillows
Makes 2 servings Serving Size: 1/2 pita Ingredients 1 celery stalk 1 carrot 1/2 green bell pepper 2 tablespoons low-fat ranch-style salad dressing 1 slice whole-wheat pita bread Directions Wash hands and surfaces. Wash celery and chop into small pieces. Wash and peel carrots and chop into small pieces. Wash and chop green pepper. Combine … Read More
Food Group Butterfly
Makes 1 serving Serving Size: 1 butterfly Ingredients 1 slice low-fat American cheese 1 celery stalk, 3 inches long 1 tablespoon peanut butter or reduced-fat or fat-free cream cheese 2 to 6 raisins 2 pretzel sticks Directions Wash hands and surfaces. Wash and cut celery into a 3-inch long piece. Cut cheese slice diagonally with … Read More
Apple Salad
Makes 8 servings Serving Size: 1/2 cup Ingredients 2 cups apple, diced 1 cup celery, diced 1/2 cup raisins 1/2 cup nuts 2 tablespoons plain yogurt 1 tablespoon orange juice Directions Mix orange juice with yogurt. In a medium bowl, toss apples, celery, raisins, and nuts with the dressing mixture. Chill for 30 minutes and … Read More
Sunshine Smoothie
Makes 2 servings Ingredients 1/4 cup baby carrots 1/4 cup orange juice 1/2 cup frozen pineapple chunks 1/3 cup plain Greek yogurt 1/4 cup frozen mango chunks 1 tablespoon honey Directions Measure out ingredients and blend in a blender. Don’t forget to refrigerate the remainder of the ingredients. … Read More