Bow Tie Pasta with Zucchini Sauce
Posted OnNovember 3, 2021 byIngredients 2 cups whole wheat bow tie pasta 1 small clove garlic 2 medium zucchini (10 ounces by weight, about 2/3 of a pound) 1 Tablespoon canola oil ½ cup Parmesan cheese, grated ¼ teaspoon salt Pinch ground black pepper Optional Ingredients Materials Box grater Colander Cutting board Knife Large bowl Large pot Large skillet…Read More…
Black Bean and Vegetable Soup
Posted OnNovember 3, 2021 byIngredients 4 cloves garlic 1 medium onion 2 medium carrots 2 medium celery stalks 1 medium apple 2 (15-oz) cans black beans, no salt added 1 (14 ½-oz) can crushed tomatoes, no salt added 1 Tablespoon canola oil 2 Tablespoons chili powder 4 teaspoons ground cumin 4 cups low-sodium vegetable broth 1 (8 ¾-oz) can…Read More…
Black Bean Brownies
Posted OnNovember 3, 2021 byIngredients Nonstick cooking spray 1 (15-ounce) can black beans or 1 3/4 cups cooked, cooled black beans 3 large eggs 3 tablespoons canola oil 1 teaspoon vanilla extract 1/2 cup packed brown sugar 1/3 cup cocoa powder Optional Ingredients 1/2 cup chocolate, peanut butter or butterscotch chips, or chopped nuts Materials Measuring cups Can opener…Read More…
Black Bean and Vegetable Quesadillas
Posted OnNovember 3, 2021 byIngredients ½ (15½-ounce) can black beans, no salt added 2 medium zucchini 1 bunch fresh spinach (about 4 cups) 1 ear fresh corn or 1 cup canned corn 4 ounces low-fat cheddar cheese 1 Tablespoon canola oil Pinch ground cayenne pepper 1–2 teaspoons water ½ teaspoon ground black pepper 6 (8-inch) whole wheat flour tortillas…Read More…
Banana Crumble
Posted OnNovember 3, 2021 byIngredients 4 large bananas 2 cups mixed fresh berries Non-stick cooking spray 5 Tablespoons whole wheat flour, divided 1 cup old-fashioned rolled oats ¼ cup light brown sugar, packed 1 teaspoon ground cinnamon Pinch of salt 4 Tablespoons cold unsalted butter ⅔ cup nonfat plain yogurt 1 Tablespoon honey Optional Ingredients Materials 9-inch square baking…Read More…
Baked Apples
Posted OnNovember 3, 2021 byIngredients 6 apples 1 large lemon ¾ cup chopped walnuts ½ cup raisins ¼ cup brown sugar ½ teaspoon ground cinnamon Optional Ingredients Materials 2 small bowls 9-by-13-inch baking dish Measuring cups Measuring spoons Sharp knife Instructions Preheat oven to 350°F. Rinse apples. Remove stems by cutting a 1-inch-wide hole out of the top of…Read More…
Baked Flaked Chicken
Posted OnNovember 3, 2021 byIngredients 2 pounds boneless chicken pieces 3 cups cornflakes cereal ⅓ cup whole wheat flour ½ teaspoon salt ¼ teaspoon ground black pepper 2 large eggs ¼ cup nonfat milk Non-stick cooking spray Optional Ingredients Materials 3 medium bowls Baking sheet Cutting board Fork Measuring cups Measuring spoons Sharp knife Special Materials Food thermometer Instructions…Read More…
Baked Flaked Fish with Tartar Sauce
Posted OnNovember 3, 2021 byIngredients Fish 2 pounds fish fillets, such as tilapia or haddock 4¼ cups cornflakes cereal ⅓ cup whole wheat flour ½ teaspoon salt ¼ teaspoon ground black pepper 2 large eggs ¼ cup nonfat milk Non-stick cooking spray Tartar Sauce ½ medium lemon ½ cup low-fat mayonnaise ½ cup plain nonfat yogurt 3 Tablespoons…Read More…