Ingredients Servings 4 Serving Size 1/2 artichoke 2 whole artichokes 1/2 cup dry white wine (regular or nonalcoholic), fat-free, low-sodium chicken broth, or water 1/2 cup water 2 tablespoons chopped, fresh Italian (flat-leaf) parsley 2 medium minced garlic cloves 1/2 teaspoon dried oregano (crumbled) 1/4 teaspoon salt 1 tablespoon olive oil (extra virgin preferred) Directions […]
Ingredients 6 cups fat-free, low-sodium chicken broth or vegetable broth 1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained 1 15.25-ounce can no-salt-added kidney beans, rinsed and drained 1 small onion, chopped 1 rib of celery, chopped 1 15-ounce can solid-pack pumpkin (not pie filling) 5 fresh medium sage leaves OR 1/2 teaspoon dried sage […]
Ingredients Servings 6 1/4 to 1/2 cup whole-wheat flour 1/4 teaspoon ground pepper 1 pound pork tenderloin, all visible fat discarded, cut into slices (about 1 inch thick) 1/4 cup balsamic vinegar 1/4 cup fat-free, low-sodium chicken broth and 1 tablespoon fat-free, low-sodium chicken broth, divided use 1 tablespoon olive oil 1 bunch Swiss chard […]
Ingredients Servings 8 6 tazas de col rallada o 1 bolsa (14 onzas) de mezcla para ensalada de col 1 taza de arroz integral, sin cocer 1 libra de solomillo molido extramagro 1 lata (10 onzas) de tomates cortados en cubitos y chiles verdes 1 lata (14 onzas) de caldo de carne bajo en sodio […]
Ingredients Servings 4 Steak and Vegetable Skewers 3/4 pound beef sirloin, all visible fat discarded, cut into 1-inch pieces 2 tablespoons balsamic vinegar and 3 tablespoons balsamic vinegar, divided use 1 teaspoon dried rosemary, crushed 1 teaspoon minced garlic 1/4 teaspoon salt and 1/4 teaspoon salt, divided use 1/4 teaspoon pepper and 1/4 teaspoon pepper, […]
Ingredients Servings 6 2 cups quick-cooking oats (also called instant oats) 3 teaspoons sodium-free Italian seasoning blend 2 teaspoons garlic powder 1/8 teaspoon salt 1/4 teaspoon ground black pepper 3/4 cup whole-wheat panko breadcrumbs 3 large egg whites 2 tablespoon water 1 1/2 pound skinless, boneless chicken breast tenders 1/2 cup fat-free sour cream 2 […]
Ingredients 2 tablespoons canola or corn oil 1 tablespoon whole-wheat flour 1 cup fat-free, low-sodium chicken or vegetable broth 1 6-ounce can no-salt-added tomato paste 1 tablespoon chili powder 1 tablespoon brown sugar blend 1 teaspoon cumin 1/2 teaspoon onion powder 1/2 teaspoon garlic powder Cooking spray 4 medium zucchini 1/2 medium onion, diced 2 […]
Ingredients 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded 2 teaspoons salt-free steak seasoning blend 1/4 teaspoon salt Salsa 1 teaspoon canola or corn oil 2 slices fresh pineapple, each 1/2 inch thick, patted dry 1 cup whole strawberries (about 5 ounces), diced 1/4 cup finely chopped red onion 3-4 […]
Ingredients Servings 4 4 medium peaches OR 30 oz. canned peach halves, in light syrup or packed in their own juice 3 medium tomatoes, sliced into wedges, salt-free 1 small red onion (chopped) 1 bunch fresh basil (washed) 1/8 tsp. salt 1/8 tsp. ground black pepper 1 Tbsp. extra-virgin olive oil or canola oil 1 […]
Ingredients Servings 4 4 bell peppers (any color) 3/4 lb. lean, ground turkey 1/2 medium onion (chopped) 1/2 cup uncooked brown rice 14.5 oz. canned, no-salt-added, diced tomatoes 1 clove fresh, minced garlic (or 1 teaspoon garlic minced from jar) 1 tsp. reduced-sodium Italian seasoning (lowest sodium available) 1/4 tsp. crushed red pepper flakes (for […]