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 12 ounces whole-grain fusilli or rotini 1 pound asparagus spears, trimmed and cut into 1/2-inch pieces 6 ounces snow peas, trimmed and cut into bite-size pieces 3 tablespoons soy sauce (lowest sodium available) 3 tablespoons balsamic vinegar 2 tablespoons toasted sesame oil 2 tablespoons honey 1 cup shredded carrots 1 medium red bell pepper, […]
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 […]
Ingredients 1 avocado 1 5.3-ounce can nonfat blended Greek yogurt, coconut creme flavor 3 tablespoons lime juice 1 teaspoon honey Salad Ingredients 2 avocados (diced) 1/2 cup strawberries (quartered) 1 mango (diced) 1/2 cup blueberries 1 cup red grapes 2 kiwi (sliced, quartered) 1 large banana (sliced, quartered) 2 mandarin oranges, peeled, segmented Directions First, […]
Ingredients Cooking spray 1 1/3 cups liquid egg whites 1 15.5-ounce can no-salt-added black beans, rinsed and drained 4 6-inch whole-wheat tortillas (lowest sodium available) 2 medium avocados, sliced 1/4 cup hot sauce or salsa (lowest sodium available) (optional) Directions Lightly spray a large skillet with cooking spray. Heat over medium heat. Pour the egg […]
Ingredients Egg(s) 2 medium, lightly beaten Carrot(s) 1 cup(s), grated, (120g) Green shallot(s) 1 cup(s), (110g) finely sliced White boiled rice 3 cup(s), (480g) Frozen green peas ½ cup(s), (60g) thawed Soy sauce ¼ cup(s), (60ml) Oil spray 2 x 3 second spray(ST) Instructions Lightly spray a large non-stick frying pan with oil. Heat pan […]
Ingredients Cherry tomatoes 250 g Dry lentils 1 cup(s), (200g), French-style green variety Mushrooms 100 g, button variety, sliced 99% fat-free French dressing 2 tbs Baby spinach leaves 60 g Green shallot(s) 3 individual, thinly sliced Egg(s) 4 medium Instructions Preheat oven to 180°C or 160°C fan-forced. Line a baking tray with baking paper. Place […]