Salmon Pasta Bake
Posted OnNovember 9, 2021 byIngredients 2 cups whole wheat penne pasta 2 medium green onions 1 (14½-ounce) can pink salmon in water 1 cup frozen peas 1 cup nonfat or low-fat plain yogurt 2 teaspoons dried dill or dried parsley ¼ teaspoon salt ¼ teaspoon ground black pepper ½ cup Parmesan cheese, grated 9-inch square baking dish Optional Ingredients…Read More…
Sauteed Greens
Posted OnNovember 9, 2021 byIngredients 1 pound collard greens 4 medium cloves garlic 2 Tablespoons canola oil ¼ teaspoon salt ¼ teaspoon ground black pepper Optional Ingredients Materials Cutting board Large bowl Large skillet Measuring spoons Mixing spoon Sharp knife Instructions Remove hard stems from greens. In a large bowl filled with cold water, add greens. Allow any dirt…Read More…
Stove Top Macaroni and Cheese
Posted OnNovember 9, 2021 byIngredients 1 small head broccoli 5 ounces cheddar or Monterey Jack cheese 1 (16-ounce) package whole wheat macaroni 1½ cups nonfat milk 1½ Tablespoons unsalted butter 2 Tablespoons all-purpose flour ½ teaspoon salt ½ teaspoon ground black pepper 4 Tablespoons light cream cheese Optional Ingredients Materials Box grater Colander Cutting board Fork Large pot Measuring…Read More…
Spinach Salad with Eggs
Posted OnNovember 9, 2021 byIngredients 6 cups fresh spinach 3 large eggs 1⁄3 cup dried cranberries 1/2 cup Parmesan cheese, grated ¼ cup canola oil 1 Tablespoon vinegar (any type) 1 Tablespoon honey ¼ teaspoon salt Optional Ingredients Materials Cutting board Large bowl Measuring cups Measuring spoons Medium pot with lid Sharp knife Special Materials Jar with a…Read More…
Italian Stuffed Peppers
Posted OnNovember 9, 2021 byIngredients 3 large bell peppers plus 1/2 small bell pepper (any color) 8 ounces mushrooms 1 small onion 1 clove garlic 3 ounces part-skim mozzarella cheese 12 ounces 93% lean ground turkey 1 (14-ounce) can diced tomatoes, no salt added 1 (8-ounce) can tomato sauce, no salt added 1/2 cup instant brown rice 1 teaspoon…Read More…
Sweet Potato Shepherd’s Pie
Posted OnNovember 9, 2021 byIngredients Topping 4 medium sweet potatoes (2 1/2 pounds total) 1/4 cup nonfat milk 1 1/2 teaspoon unsalted butter 1/2 teaspoon salt 1/8 teaspoon ground pepper Filling 8 ounces mushrooms 1 small onion 3 cloves garlic 1 1/2 pounds 93% lean ground beef or turkey 1 teaspoon dried thyme leaves 1/4 cup all-purpose flour 1…Read More…
Tex-Mex Skillet
Posted OnNovember 9, 2021 byIngredients ½ medium head lettuce 1 medium green bell pepper 1 large tomato 1 small jalapeño pepper ½ medium red onion 2 cloves garlic 2 ounces low-fat cheddar cheese 1 (15½-ounce) can black beans, no salt added 1 pound lean ground beef, chicken, or turkey 1 (12-ounce) bag frozen corn ½ cup water ¾ teaspoon…Read More…
Tortilla Lasagna
Posted OnNovember 9, 2021 byIngredients 1 medium yellow onion 3 medium cloves garlic 4 ounces mushrooms 1 medium green bell pepper 2 bunches fresh spinach 1 medium sweet potato 4 ounces low-fat white cheddar cheese 9 (6-inch) corn or whole wheat tortillas 1 Tablespoon canola oil 1 teaspoon dried oregano 5 ounces Queso Fresco or Feta cheese 1 (10-ounce)…Read More…
Turkey Burger Macaroni
Posted OnNovember 9, 2021 byIngredients 2 cups whole wheat macaroni 1 small bell pepper 1 small onion 3 cloves garlic 3 ounces reduced-fat cheddar cheese (3/4 cup shredded) 1 pound 93% lean ground turkey 1 (14-ounce) can diced tomatoes, no salt added 1 Tablespoon dried thyme leaves 1/2 teaspoon salt 1/4 teaspoon ground black pepper Optional Ingredients Materials Large…Read More…
Tuna Melt
Posted OnNovember 9, 2021 byIngredients 1 large or 2 small stalks celery 1 large tomato ½ medium lemon 2 (5- or 6-ounce) cans light tuna, packed in water, no salt added 2 ounces low-fat cheddar cheese ¼ cup low-fat mayonnaise ¼ teaspoon ground black pepper 4 slices whole wheat sandwich bread Optional Ingredients ¼ teaspoon dried dill or tarragon…Read More…