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Chicken with Orange Pecan Rice

recipe ingredients 1 pkg (6.25 oz) fast-cooking long grain and wild rice 2 cups orange juice 1/4 cup chopped pecans 1 jar (2 oz) chopped pimientos 6 boneless, skinless chicken breast halves, about 1 1/2 pounds 2 Tbsp. chopped parsley recipe directions Preheat oven to 350*F. Spray an 11×7 inch baking pan or a small […]

Chicken Spinach Enchiladas

recipe ingredients 1 lb skinless, boneless chicken breasts 1 can chicken broth (14 oz) 1/2 tsp. black pepper one 10 oz package frozen chopped spinach, thawed and well drained 1/4 cup thinly sliced green onion 16 oz light dairy sour cream 1/2 cup plain low fat yogurt 1/4 cup all-purpose flour 1/2 tsp. salt 1/2 […]

Chicken Mushroom Frittata

recipe ingredients 1 cup leftover diced, roasted white chicken meat 1 1/2 cups Egg Beaters egg substitute (equal to 6 eggs) 1/4 cup skim milk 1/4 teaspoon salt 1/4 teaspoon pepper 1 tablespoon cooking oil 1 cup sliced fresh mushrooms 2 tablespoons thinly sliced green onion 2 tablespoons snipped fresh parsley 1/4 cup chedder cheese, […]

Chicken Merengo

recipe ingredients 1 pound skinless boneless chicken breasts 1 can (14 1/2 ounce) chicken broth 2 cups uncooked penne pasta (6 oz) 1 medium bell pepper, cut into 1 inch cubes 1 can (14 1/2 ounce) Italian style stewed tomatoes, undrained 1/4 cup dry white wine or chicken broth 1 Tbsp. tomato paste 1 can […]

Chicken Goat Cheese Burritos

recipe ingredients 1 pound boneless, skinless chicken breasts 1 tsp. ground cumin 1/2 tsp. salt 1/4 tsp. pepper 6 nonfat flour tortillas 1 can (15 oz.) black beans 1 tsp. salad oil 1/2 cup (3 oz.) soft fresh goat cheese, broken into small chunks 1 to 1 1/2 cups prepared fresh green salsa (mild or […]

Chicken Crepes

recipe ingredients filling: 3 tablespoons butter 1/4 cup unbleached, all-purpose flour 1 can (12 ounces) evaporated skim milk, heated 1/2 cup fat-free chicken stock 3/4 cup medium-sweet Sauterne 1 cup grated, reduced-fat Swiss cheese 1/2 teaspoon Worcestershire sauce 2 tablespoons finely chopped parsley 1/4 teaspoon salt 1/4 teaspoon white pepper 2 cups diced, cooked chicken […]

Chicken Cordon Bleu

recipe ingredients 4 boneless, skinless chicken breast halves 2 oz. thinly sliced smoked ham, divided into 4 portions 2 oz. thinly sliced reduced fat swiss cheese, divided into 4 portions 2 large egg whites 1/4 cup buttermilk 1 Tbsp. Dijon mustard 2/3 cup unseasoned dry bread crumbs 1/4 cup grated parmesan cheese 1/2 tsp. salt […]

Chicken Chili Tacos

recipe ingredients 2 red bell peppers 2 fresh Anaheim (California or New Mexico) green chilies or 1 green bell pepper 4 or 5 fresh jalapeno chilies 1 1/3 pounds boneless, skinless chicken breasts 1 tablespoon salad oil 1 onion thinly sliced 3 cloves garlic, minced 1 tablespoon cumin seed 1/2 cup chopped fresh cilantro 3 […]

Chicken Bok Choy Stir Fry

recipe ingredients 1 1/4 cups long-grain white rice 3/4 cup chicken broth 1 1/2 Tbsp. cornstarch 3 Tbsp. lemon juice 2 Tbsp. reduced-sodium soy sauce 1 Tbsp. honey 1 tsp. ground ginger 1 pound boneless, skinless chicken breasts 2 tsp. peanut or salad oil 1 1/4 cups 1-inch squares red bell pepper 1 pound bok […]

Chicken and Shrimp Jambalaya

recipe ingredients 1 package (7 ounces) wild pecan aromatic rice 2-1/2 to 3 cups fat-free reduced-sodium chicken broth, divided 3/4 tsp. salt 1/8 tsp. black pepper 1/8 tsp. ground red pepper 1/2 pound boneless skinless chicken breast, cut into 1/2-inch pieces 1 tablespoon vegetable oil 1 large onion, chopped 2 cups chopped red, yellow and […]

Chicken and Black Bean Bake

recipe ingredients 1 package (7 oz.) or 1 2/3 cups instant black bean mix 1/4 to 1/2 cup dry sherry 4 boneless, skinless chicken breast halves, flattened to no thicker than 1/2 ” thickness 2 quarts shredded iceberg lettuce 1 fresh jalapeno pepper, thinly sliced crosswise into rings 1/2 cup shredded jack cheese cherry tomatoes […]

Chicken and Asparagus Stir Fry

recipe ingredients 2 tsp. peanut oil 2 Tbsp. nonfat chicken broth 3 cloves garlic, minced 2 tbsp. minced scallions 3 boneless, skinless chicken breast halves, cut into 2 inch pieces 1 carrot, sliced thin 2 cups asparagus, cut into 2 inch pieces 1/2 cup waterchestnuts 2 Tbsp. light soy sauce 2 Tbsp. white wine vinegar […]

Chicken Almondine

recipe ingredients 2 boneless skinless chicken breast halves 1 1/2 tablespoons flour 1/4 teaspoon salt Freshly-ground black pepper — to taste 2 teaspoons butter 2 tablespoons fresh lemon juice 1 teaspoon minced garlic 1/4 cup minced onion 1/2 cup dry white wine 3 tablespoons slivered almonds 1 tablespoon chopped fresh parsley recipe directions Boil chicken […]

Cheesy Chicken Enchiladas

recipe ingredients 1 cup chopped onion 1 1/2 cups shredded cooked chicken breast 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese 1 cup bottled picante sauce 3 oz. 1/3-less-fat cream cheese 1 tsp. ground cumin or chili powder 8 (6-inch) flour tortillas 1 1/2 cups bottled green taco sauce recipe directions Preheat oven to […]

Cheese-stuffed Chicken with Wild Rice

recipe ingredients 3 cups nonfat chicken broth (2 cans) 1 1/4 cups wild rice 1 tablespoon grated orange peel 2 cups red pearl onions (about 3/4 in. wide) or coarsely chopped red onions 8 boned, skinned chicken breast halves (5 to 7 oz. each) 1 package (about 5 oz.) garlic-herb-flavor Boursin or Alouette cheese 3/4 […]

Cheddar Baked Chicken With Mushrooms

recipe ingredients 4 boneless skinless chicken breast halves 1/4 tsp. ground black pepper 1 tsp. chili powder seasoning (optional) 1 cup sliced mushrooms 1/2 cup cheddar cheese, shredded 1/2 cup lowfat cheddar cheese 1 1/2 cups skim milk 2 cups bread cubes recipe directions Preheat oven to 350 degrees. Spray baking dish with nonstick spray. […]

Caribbean Chicken

recipe ingredients 12 oz chicken tenderloin strips 1/4 tsp. salt 1/8 to 1/4 tsp. ground red pepper 2 cups prepared quick cooking brown rice 1 tsp. peanut or cooking oil 1 med. sweet potato, peeled, halved lengthwise, and thinly sliced 1 small banana pepper, seeded and chopped 3/4 cup unsweetened pineapple juice 1 tsp. cornstarch […]

Buffalo Chicken Lasagna

recipe ingredients 12 lasagna noodles, uncooked 1 lb skinless boneless chicken breast, cubed 4 cups low-fat spaghetti sauce, no more than 2 grams fat per serving 1 1/2 cups water 2-3 Tbsp. hot sauce 2 Tbsp. vinegar 1 tsp. garlic salt 15 oz. nonfat ricotta cheese 1/2 cup egg substitute 3/4 cup crumbled bleu cheese […]

Broiled Sage Chicken

recipe ingredients 2 Tbsp. chopped fresh sage 2 Tbsp. chopped shallot 2 Tbsp. lowfat sour cream 2 Tbsp. lemon juice 2 tsp. dijon mustard 1/2 tsp. salt 1/4 tsp. pepper 6 skinless boneless chicken breast halves recipe directions Mix all ingredients in a large glass or plastic dish. Turn chicken to coat well; cover and […]

Bourbon-Orange Grilled Chicken

recipe ingredients 4 each boneless skinless chicken breast halves 1/4 cup chopped onion 1 cloves garlic, minced 1/2 tablespoon olive oil 1 tsp. orange zest 3 tablespoons orange juice 1/2 tablespoon balsamic vinegar 3 tablespoons bourbon 1/4 cup molasses 1/4 cup ketchup 1/2 tablespoon steak sauce 1/4 tsp. dry mustard salt and freshly ground black […]

Black Chicken

recipe ingredients 4 skinless, boneless chicken breast halves 1 cup Worcestershire sauce 2 tsp. ground black pepper recipe directions Place Worcestershire sauce and pepper in a large skillet. Add chicken breasts and heat over medium high heat until it just comes to a boil. Reduce heat to low and simmer until done, about 15 or […]

Basil Chicken

recipe ingredients 2 Tbsp. minced garlic 1 Tbsp. salad oil 4 boneless, skinless chicken breast halves 1 cup lightly packed fresh basil leaves 3 Tbsp. lemon juice 3 Tbsp. water 1 Tbsp. soy sauce 1 Tbsp. sugar 1/2 tsp. pepper recipe directions Pound chicken to 1/2″ thickness. Combine garlic and oil in a skillet. Stir […]

Barley, Turkey and Butternut Squash Casserole

recipe ingredients Cooking spray 2 small butternut squash 2 tsp. olive oil 1 green bell pepper, seeded and diced 1/2 cup minced onion 1 tsp. dried sage Freshly ground black pepper, to taste 2 cups fat-free, reduced sodium chicken broth 3/4 cup quick-cooking barley 1/2 lb. cooked turkey breast, cubed or diced 1/2 cup crumbled […]

Balsamic Molasses Chicken

recipe ingredients 4 boneless skinless chicken breast halves 1/3 cup molasses 1/3 cup balsamic vinegar 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 clove garlic, crushed 1 tsp. dried basil recipe directions Preheat oven to 350°F. In medium bowl, mix together molasses and balsamic vinegar. Add salt, pepper, crushed garlic and basil, stirring to […]

Balsamic Glazed Chicken

recipe ingredients 6 boneless, skinless chicken breasts 1 tablespoon vegetable oil 1/2 teaspoon pepper 3 garlic cloves, chopped 1 1/2 tablespoons tomato paste 1/2 cup chicken stock 2/3 cup balsamic vinegar (use a good one!) 1 tablespoon honey 4 tablespoons green onion tops, thinly sliced recipe directions In a large skillet, heat oil over medium-high […]

Asian Spiced Chicken with Pear Ginger Chutney

recipe ingredients 1/3 cup dry white wine 1/4 cup low sodium soy sauce 2 Tbsp. honey 2 Tbsp. fresh lemon juice 1 Tbsp. wasabi powder 1 tsp. grated ginger root 2 large garlic cloves, halved 8 skinless boneless chicken breast halves Pear Ginger Chutney: 3 cups diced Bartlett pears 3/4 cup raisins 2/3 cup cider […]

Almond Chicken

recipe ingredients 1/3 cup lemon juice 3 Tbsp. Dijon mustard 2 garlic cloves, minced 1 Tbsp. olive oil 1/2 tsp. white pepper 4 skinned and boned chicken breast halves 1 tsp. olive oil 1 can (14 oz) reduced-sodium fat-free chicken broth 1 tsp. cornstarch 3 Tbsp. water 3 Tbsp. orange marmalade 1 Tbsp. light margarine […]

Parmesean Sage Potato Wedges

recipe ingredients 1 large (6 oz) potato, well scrubbed, cut into 1/4″ wedges 2 cups cold water 1 tsp. oil 1 T. parmesean 1/8 tsp. each salt and sage dash pepper recipe directions Bring water and potatoes to a boil, until crisp tender (4 or 5 minutes). Rinse with cold water until cool. Pat dry. […]

Zucchini in Citrus Sauce

recipe ingredients 12 oz baby zucchini 4 scallions, thinly sliced 1 inch piece fresh ginger root, peeled and grated 2 Tbsp. white wine vinegar 1 Tbsp. light soy sauce 1 tsp. light brown sugar 3 Tbsp. vegetable stock finely grated zest and juice of 1/2 lemon and 1/2 orange 1 tsp. cornstarch recipe directions Place […]

Zucchini Bake

recipe ingredients 1 cup chopped, peeled zucchini, pureed (1/2 cup after pureed) 1 (8 oz) carton egg substitute 2 T. margarine, melted 1/2 tsp. dried parsley 1/4 tsp. salt 1/8 tsp. pepper 1/2 cup parmesean cheese 3 cups diced, unpeeled zucchini 1 small onion, finely chopped 1 cup reduced fat buttermilk baking mix recipe directions […]

Zesty Sweet Potato Sticks

recipe ingredients 2 large sweet potatoes, cut lengthwise into 1/2 inch sticks 1 tsp. chili powder 1/2 cup grated parmesan cheese 1/4 tsp. freshly ground black pepper salt to taste recipe directions Preheat oven to 450*F. Coat a baking sheet and a large bowl with nonstick cooking spray. Place sweet potato sticks in bowl. Add […]

Yams, Apples and Marshmallows

recipe ingredients 2 Red Delicious apples, sliced 1/2 cup chopped pecans 1/3 cup brown sugar 1/2 tsp. cinnamon 1 can (28 oz) yams, drained 1 cup miniature marshmallows recipe directions Toss apples and pecans with brown sugar and cinnamon. Alternate layers of apple mixture and yams in a 1 1/2 quart ovenproof casserole dish. Cover […]

Vegetable Cheese Bake

recipe ingredients 8 slices soft whole wheat bread, cut into 1/2 inch cubes 2 cups shredded reduced-fat Mozzarella cheese (8 ounces) 1 1/2 cups frozen green peas OR 1 1/2 cups frozen whole kernel corn 1 small onion, finely chopped (1/4 cup) 1 1/2 cups fat-free cholesterol-free egg product 1 (12-ounce) can evaporated skimmed milk […]

Two Cheese Potatoes Gratin

recipe ingredients 1 1/2 lbs. potatoes,cut into 1/4 inch slices 1 garlic clove 1/2 tsp. salt 1/8 tsp. red pepper 1/4 cup parmesan cheese 1/4 cup flour 2 cups skim milk 5 oz cheddar cheese, shredded recipe directions Place potato slices and garlic clove in saucepan and cover with water; bring to a boil and […]

Twice-Baked Sweet Potatoes With Raisins and Pineapple

recipe ingredients 1 3/4 lbs. unpeeled sweet potatoes — (4 small) 1/2 cup golden raisins 2 Tbsp. brown sugar 1/4 tsp. ground cinnamon 8 oz. unsweetened crushed pineapple — (1 can) drained 2 Tbsp. chopped pecans recipe directions Place potatoes on a baking sheet. Bake at 400* for 1 hour or until done. Let cool […]

Twice Baked Potatoes

recipe ingredients 4 baking potatoes 1/4 cup egg substitute 4 tablespoons reduced fat margarine 4 tablespoons low fat milk 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 cup fresh chopped chives 3/4 cup shredded lowfat cheddar cheese recipe directions Scrub potatoes, prick with fork and bake at 375 degrees about 1 hour. Cut a slice off […]

Tuscan-Style Beans

recipe ingredients 2 cans (15-oz. each) cannelini beans, rinsed and drained 6 large fresh sage leaves, coarsely chopped, or 2 tsp. dried 3 garlic cloves, smashed and peeled 1 onion, quartered 2 Tbsp. extra virgin olive oil, divided 1 small carrot, finely chopped 1 small rib celery, finely chopped 1 small onion, finely chopped 1 […]

Thyme Roasted Potatoes with Balsamic Vinegar

recipe ingredients 2 lbs. small red-skinned potatoes, scrubbed, halved Olive oil-flavored nonstick vegetable oil spray 4 Tbsp. chopped fresh thyme 2 tsp. garlic salt 1 1/2 cups white or regular balsamic vinegar 3 Tbsp. sugar recipe directions Preheat oven to 400°F. Place potatoes in large bowl. Generously spray potatoes with nonstick spray. Toss to coat. […]

Three Minute Lemon Tarragon Peas

recipe ingredients 6 oz. shelled sweet peas 2 oz. whole sugar snap pea pods 1 tsp. butter (no margarine) 2 tsp. snipped fresh tarragon 1 tsp. finely shredded lemon peel 1/4 tsp. cracked black pepper recipe directions Cook peas and pea pods, covered, in 1/4 cup lightly salted boiling water in a medium saucepan for […]

Sweet Potato Shoestring Fries

recipe ingredients 3 Tbsp. orange juice 2 tsp. vegetable oil 1/2 tsp. ground ginger 1/4 tsp. salt 1/8 tsp. ground red pepper 2 large sweet potatoes, peeled and cut into 1/8 inch shoestrings recipe directions Preheat oven to 400*. Combine first 5 ingredients in a small saucepan and bring to a boil. Reduce heat, then […]

Sweet Potato Kugel

A Sweet Pudding for A Sweet Year

from the American Institute for Cancer Research

Americans usually think of puddings as sweet desserts. Throughout much of history, however, puddings were savory side dishes.

Corn puddings are common in the American South, and the Shakers made a tomato pudding with layers of sliced tomatoes and bread. In East European Jewish households, savory puddings called kugels are common, using noodles or potatoes, and sometimes meat and vegetables as well.

In America, kugels are traditionally served on Jewish holidays and at the weekly Sabbath dinner. Sweet potato kugel is often served during Rosh Hashanah, the Jewish new year, and to break the fast after Yom Kippur, the Jewish day of atonement. Made with shredded sweet potatoes, a kugel honors the tradition of eating sweet foods to symbolize the sweetness to come in the new year.

Rich in flavor and natural sweetness, sweet potatoes are also a great nutritional bargain. Their deep orange color indicates that they are rich in the antioxidant beta-carotene, which helps protect against cancer and heart disease. Fresh sweet potatoes have more beta-carotene than carrots and more vitamin C than tomatoes.

While the names are often used interchangeably, sweet potatoes and yams are from different species. Sweet potatoes belong to the morning-glory family. Yams belong to a different genus all together. However, sweet potatoes are far more common in the produce section of markets, although sometimes they are labeled as yams. Fresh sweet potatoes don’t store well unless kept in a dry, dark, cool place. They should not be refrigerated.

This recipe for a sweet potato kugel is made with raisins and spices.

Sweet and Spicy Zucchini Cubes

recipe ingredients 1/4 cup red wine vinegar 1/4 cup dry red wine 1/4 cup honey 1 Tbsp. chopped red onion 1 Tbsp. Worcestershire sauce 1 Tbsp. olive oil 1/2 tsp. chili powder 1/2 tsp. ground cumin 1/4 tsp. ground red pepper 1 garlic clove, minced 4 cups diced zucchini recipe directions Combine the first 10 […]

Sunny Green Beans

recipe ingredients 3/4 lb. green beans, trimmed 8 oz. yellow cherry tomatoes 1/2 small red onion, thinly sliced 1/2 cup shaved romano cheese Basil Vinaigrette: 1/3 cup snipped fresh basil 3 Tbsp. red wine vinegar 2 Tbsp. chopped dried tomatoes 1 Tbsp. olive oil 2 cloves garlic, minced 1/4 tsp. salt 1/4 tsp. pepper recipe […]

Steamed Vegetables

recipe ingredients 3/4 cup vegetable broth 2 carrots, sliced 1/2 inch thick 1 zucchini, sliced 1/2 inch thick 1 squash, sliced 1/2 inch thick 1/4 pound fresh mushrooms, quartered 2 tablespoons red wine vinegar 2 tablespoons chopped fresh parsley 1 tablespoon margarine recipe directions In large skillet over medium heat, bring broth to a boil. […]

Steak Fries

recipe ingredients 5 medium red potatoes 1 Tbsp. olive oil 1/4 tsp. salt 1/4 tsp. pepper 1/8 tsp. ground nutmeg 1 garlic clove, minced recipe directions Preheat oven to 450*F. Peel potatoes, cut into 6 wedges each, and pat dry. Toss wedges with remaining ingredients and place in a shallow baking dish. Bake at 450*F […]

Spinach Stuffed Tomatoes

recipe ingredients 4 large firm ripe tomatoes 4 cups fresh spinach, washed and chopped, or 1 10oz. pkg. frozen chopped spinach, thawed and squeezed dry 1 cup nonfat cottage cheese 1/4 cup parmesan cheese 1/2 cup dried bread crumbs 1 tsp. dried oregano recipe directions Preheat oven to 425*F. Slice off the top 1/4 inch […]

Spinach Casserole

recipe ingredients 2 pkgs frozen chopped spinach 2 cups fat free cottage cheese 1/2 cup egg substitute (equal to 2 eggs) 1/2 cup fat free parmesean cheese recipe directions Cook spinach until heated through. Drain very thoroughly, pressing into a colander or squeezing out the excess water. Combine the cottage cheese, egg substitute, and parmesean […]

Spinach au Gratin

recipe ingredients 2 10-oz packages frozen chopped spinach 2 oz. fat free cream cheese, cubed 2 oz. feta cheese, crumbled 1/2 cup nonfat milk 1/2 cup egg substitute 1/2 cup chopped water chestnuts 2 Tbsp. sliced green onions 1/4 tsp. garlic salt 3/4 cup soft bread crumbs (1 slice) 1 Tbsp. fresh grated parmesan cheese […]

Spicy Hash Browns

recipe ingredients 2 Tbsp. olive oil 1 tsp. paprika 3/4 tsp. chili powder 1/2 tsp. salt 1/4 tsp. ground red pepper 1/8 tsp. black pepper 6 1/2 cups diced baking potato (about 2 1/2 pounds) recipe directions Preheat oven to 400*F. Combine first 6 ingredients in a large bowl; stir well. Add potatoes; stir well […]

Spaghetti Squash with Vegetable Sauce

recipe ingredients 1 spaghetti squash 1/2 cup low-salt chicken broth 1 sweet red bell pepper, diced 1 cup zucchini or yellow crookneck summer squash, chopped 1 cup sliced mushrooms 1/4 cup green onion, sliced 1 tbsp. fresh basil, chopped, or 1 tsp. dried basil, crushed 1 tbsp. fresh thyme, chopped, or 1 tsp. dried thyme, […]

South of the Border Potatoes

recipe ingredients 2 cups chopped peeled potatoes 2 teaspoons olive oil 1/2 tsp. chili powder 1/2 tsp. ground coriander 1/2 tsp. ground cumin 1/2 tsp. garlic powder 1/2 cup diced Roma tomatoes 2 Tbsp. chopped fresh cilantro 2 Tbsp. sliced green onions salt to taste 1/4 cup tomato salsa 1/4 cup nonfat sour cream recipe […]

Snow Peas and Asparagus in Honey Glaze

recipe ingredients 8 oz fresh snow peas 1 lb fresh asparagus tips 1 tsp. sesame oil 1 tsp. sesame seeds 2 tsp. honey 1/4 tsp. grated ginger root recipe directions Prepare snow peas by pulling strings if desired. Boil, steam or microwave asparagus until just tender; drain and refresh in cold water. Drop snow peas […]

Sesame Green Beans

recipe ingredients 1 pound green beans 2 teaspoons sesame seed 1 tablespoon rice vinegar 1 tablespoon reduced-sodium soy sauce 1 teaspoon sugar 1/2 teaspoon crushed red pepper recipe directions Heat 1 inch water to boiling in 2-quart saucepan. Add beans. Boil uncovered 5 minutes. Cover and boil about 5 minutes longer or until crisp-tender. While […]

Sesame Garlic Spinach

recipe ingredients 2 pounds fresh spinach, cleaned and trimmed 1 clove garlic, minced 1 tsp. sesame oil 1 Tbsp. sesame seeds, toasted recipe directions In a large non-stick, heat sesame oil and saute garlic. Add wet spinach leaves and cook until wilted, about 5 minutes. Drain; stir in sesame seeds. Serve warm or at room […]

Sesame Asparagus Stir Fry

recipe ingredients 24 asparagus, cut into 1/2 inch pieces 6 large carrots, cut into 1/4 inch slices 1/4 cup water 1 Tbsp. grated fresh ginger 1 Tbsp. reduced sodium soy sauce 1 1/2 tsp. sesame oil 1 Tbsp. sesame seeds, toasted recipe directions Coat a nonstick wok or skillet with cooking spray and place over […]

Savory Sweet Potatoes

recipe ingredients 5 sweet potatoes, about 3 pounds 1/2 cup canned vegetable broth 5 drops hot pepper sauce 1/2 tsp. ground pepper 1 tsp. dried sage or thyme recipe directions Preheat oven to 375*F. Peel and cut sweet potatoes into 1 inch chunks. Place in a 2 quart baking dish and stir in remaining ingredients. […]

Royal Purple Mashed Potatoes

recipe ingredients 1 1/2 lbs. purple potatoes 1/4 tsp. dried thyme 1/4 tsp. salt 1/8 tsp. fresh ground black pepper 3 Tbsp. milk recipe directions Peel potatoes and cut into quarters. Cook, uncovered, in a small amount of boiling water for 15 minutes or until tender; drain. Mash with a potato masher or fork. Add […]

Roasted Potatoes with Rosemary and Goat Cheese

recipe ingredients 4 lb. baking potatoes, cut into cubes 2 Tbsp. chopped fresh rosemary 3 Tbsp. balsamic vinegar 1 Tbsp. olive oil 1/2 tsp. salt 1/4 tsp. pepper 6 cloves garlic, minced 3/4 cup crumbled goat cheese recipe directions Preheat oven to 400*F. Combine first 7 ingredients in a large zip-top plastic bag, turning well […]

Roasted Potatoes with Garlic

recipe ingredients 1 lb. tiny red potatoes, halved 1 head garlic, cloves separated but not peeled 2 T. olive oil 1/2 tsp. salt 1/4 tsp. pepper recipe directions Arrange potatoes and garlic cloves in a 9″ x 13″ pan. Drizzle with oil and sprinkle with salt and pepper. Bake at 350* 30 to 40 minutes […]

Roasted Green Beans

recipe ingredients 1 lb. green beans 1 tsp. olive oil 2 tsp. sesame seeds salt and pepper to taste recipe directions Preheat oven to 450*F. Toss beans with oil and layer evenly on a baking pan. Roast for about 12 minutes or until wrinkled and browned, and tender. Meanwhile, put sesame seeds in a small […]

Roasted Bell Peppers and Basil

recipe ingredients 4 large bell peppers.. red, yellow, and/or orange 1 clove garlic, minced 1/4 cup fresh basil leaves, snipped 2 tsp. balsamic vinegar 1 Tbsp. olive oil salt and pepper to taste (optional) recipe directions Cut peppers in half and scoop out seed sections. Place on a baking sheet and broil 15 minutes, turning […]

Roasted Beets and Shallots

recipe ingredients 2 lbs. fresh beets, washed and trimmed 1/2 lb. shallots, peeled 1 Tbsp. vinegar 1 Tbsp. olive oil 1 tsp. salt 1/2 tsp. black pepper recipe directions Preheat oven to 400*F. Place the beets and shallots on a large sheet of aluminum foil and fold the edges together to seal tightly. Bake for […]

Roasted Asparagus

recipe ingredients 2 lb. asparagus, trimmed 2 tsp. olive oil salt and fresh ground black pepper to taste 1 tsp. balsamic vinegar recipe directions Preheat oven to 450*F. In a shallow roasting pan (or baking sheet with sides) toss the asparagus with oil and season with salt and pepper. Spread in a single layer. Roast […]

Risotto Primavera

recipe ingredients 1/4 cup thinly sliced celery 1/4 cup thinly sliced shallots or green onion 2 cloves garlic, minced 1/8 tsp. pepper 1 Tbsp. margarine or butter 1 cup arborio or long grain rice 1 can (14 1/2-oz.) reduced-sodium chicken broth 1 3/4 cups water 1/2 cup fresh or frozen peas, thawed 1/2 cup coarsely […]

Rich Mushroom Barley

recipe ingredients 1 small leek 1 tsp. olive oil 5 ounces fresh mushrooms, portobello preferred 1 clove garlic, minced 1 cup quick cooking barley, uncooked 1 2/3 cup canned no salt added beef broth 1/3 cup dry white wine 1/8 tsp. salt 2 Tbsp. grated parmesan cheese recipe directions Remove and discard root, tough outer […]

Refried Black Beans

recipe ingredients 1 medium poblano chile 2 tsp. olive oil 1 medium onion, finely chopped 1 can black beans salt and freshly ground pepper to taste 1 Tbsp. chopped fresh cilantro recipe directions Roast poblano directly over a gas flame or under the broiler as close to the heat as possible, turning frequently, until charred […]

Red Potato Gratin

recipe ingredients 1 1/4 pounds red potatoes, sliced 1/8 inch thick 1 cup Roma tomatoes, sliced 1/8 inch thick 1 cup thinly sliced red onion, separated into rings 3 tablespoons chopped fresh basil 1/4 teaspoon salt 1/4 teaspoon pepper 2 tablespoons sliced ripe olives 1/2 cup fat free chicken broth 2 teaspoons olive oil 1/2 […]

Red Beans and Rice

recipe ingredients 1 tsp canola oil 1 cup chopped onion 1 cup chopped red bell pepper 1 tsp finely chopped garlic 1 Tbsp chopped fresh thyme leaves 1/2 tsp each salt and cayenne pepper 2 1/4 cups water 1 cup converted long-grain rice 1 (15-oz) can red kidney beans, rinsed and drained recipe directions Heat […]

Pineapple Carrots

recipe ingredients 2 cups carrots, thinly sliced 3/4 cup pineapple juice 1/4 teaspoon cinnamon recipe directions In a medium saucepan, combine all ingredients. Bring mixture to a boil; reduce heat, cover and simmer for 5 minutes or until tender-crisp.

Oven Roasted Vegetables with Italian Dressing

recipe ingredients 2 medium unpeeled baking potatoes, cut into 1-inch chunks 1 medium unpeeled sweet potato, cut into 1-inch chunks (1 cup) 2 medium onion, cut crosswise in half, then cut into wedges 1/3 cup fat-free Italian dressing 1/4 tsp. ground red pepper 1 medium bell pepper, cut into 1-inch squares recipe directions Move oven […]

Oven Roasted Sweet Potatoes and Onions

recipe ingredients 4 medium size sweet potatoes 2 medium size sweet onions 1 TB extra-virgin olive oil 1/2 teaspoon garlic pepper 1/4 teaspoon salt olive oil cooking spray recipe directions Preheat oven to 425*F. Peel sweet potatoes, and cut each potato into 5 wedges. Cut onions into 1-inch pieces. Toss all ingredients together in a […]

Oven Roasted Root Vegetables

recipe ingredients 2 medium sweet potatoes 1 medium parsnip 1 cup peeled baby carrots 1 medium red onion 1 Tbsp. olive oil 1 tsp dried Italian herbs salt and pepper to taste recipe directions Preheat oven to 425*F. Peel vegetables and cut into 1 inch pieces. Place in a 9×13 baking dish. Drizzle with the […]

Oven Roasted Carrots and Sweet Potatoes

recipe ingredients 1 lb. carrots, cut into 1 inch chunks 1 lb. sweet potatoes, peeled and cut into 1 inch chunks 3 Tbsp. nonfat chicken broth 1 Tbsp. butter 1 tsp. ground mace salt and freshly ground black pepper to taste recipe directions Preheat oven to 450*F. Spray a shallow roasting pan with cooking spray; […]

Oven Fried Sweet Potatoes

recipe ingredients 4 medium sweet potatoes, cut into wedges 1 tablespoon vegetable oil 1/4 teaspoon pepper 1/2 teaspoon paprika 1/8 teaspoon salt recipe directions Place potatoes in bowl of water and let stand for 15 minutes. Preheat oven to 425 degrees. Spray a non stick cooking sheet with cooking spray. Set aside. Drain potatoes in […]

Orange Blossom Rice Mix

recipe ingredients 1 cup long-grain white rice, uncooked 1 tsp. orange peel (fresh grated or dried) 1 tsp. salt 1/4 tsp. marjoram 1/4 tsp. dried thyme 2 1/2 cups water 2 Tbsp. Butter Buds® granules recipe directions Combine rice, orange peel, salt, marjoram, and thyme in bowl. In a medium saucepan, bring water and butter […]

New Potatoes and Chives

recipe ingredients 1 1/2 lbs small new potatoes, well scrubbed 1 can nonfat chicken broth 1/4 cup dry white wine 2 bay leaves 1/2 cup fresh snipped chives recipe directions Bring potatoes, broth, and bay leaves to a boil in a large saucepan. Reduce to simmer and cook about 15 minutes or until tender. Remove […]

Mustard Herb Potatoes

recipe ingredients 8 large potatoes 1/2 cup Dijon mustard 1 Tbsp. olive oil 2 cloves garlic, minced 2 tsp. Italian seasoning herbs 2 tsp. fresh snipped basil recipe directions Preheat oven to 425*F. Scrub potatoes and cut into 1 inch cubes (do not peel). Combine remaining ingredients, and toss with potato chunks. Place in a […]

Mushroom Pilaf

recipe ingredients 1 Tbsp. olive oil 1/2 cup minced fresh onion 1 garlic clove, minced 2 cups low-salt chicken broth 1/2 tsp. salt 1/2 tsp. white pepper 1 cup uncooked basmati rice 1/4 cup chopped chives 1/4 cup thinly sliced green onions 8 oz package mushrooms, chopped recipe directions Heat oil in a medium saucepan […]

Mediterranean-Style Roasted Vegetables

recipe ingredients 1-1/2 pounds red potatoes 1 Tbsp. plus 1-1/2 teaspoons olive oil, divided 1 red bell pepper 1 yellow or orange bell pepper 1 small red onion 2 cloves garlic, minced 1/2 teaspoon salt 1/4 teaspoon black pepper 1 Tbsp. balsamic vinegar 1/4 cup chopped fresh basil leaves recipe directions Preheat oven to 425°F. […]

Mediterranean Vegetables with Chickpeas

recipe ingredients 1 onion, sliced 2 leeks, sliced 2 cloves garlic, minced 1 red bell pepper, sliced thin 1 green bell pepper, sliced thin 1 yellow bell pepper, sliced thin 12 oz. zucchini, sliced 3 cups mushrooms, sliced 14 oz can chopped tomatoes 2 Tbsp. red wine 2 Tbsp. tomato paste 1 Tbsp. ketchup 14 […]

Mediterranean Breaded Vegetables

recipe ingredients 2 large egg whites 3/4 cup bread crumbs 1 tsp. salt 1/4 tsp. black pepper 1/4 tsp. cinnamon 1/2 tsp. curry 2 tsp. cumin 1 tsp. oregano 1 small yellow squash 4 large white mushrooms 1 cup cauliflower florets 1 red bell pepper recipe directions Cut squash lengthwise in half, then quartered. Cut […]

Marinated Asparagus

recipe ingredients 1 1/2 lb. asparagus 3 Tbsp. white wine vinegar 2 Tbsp. water 2 Tbsp. lemon juice 1 Tbsp. oil 3/4 tsp. dry mustard 3/4 tsp. grated lemon rind 1/8 tsp. pepper 1 small jar (2 oz) diced pimiento, drained 3 Tbsp. crumbled bleu cheese recipe directions Trim asparagus and snap off tough ends. […]

Maple-Mustard Green Beans

recipe ingredients 2 lbs green beans, ends trimmed 2 Tbsp. coarse-grain Dijon mustard 3 Tbsp. balsamic vinegar 1 1/2 Tbsp. maple syrup 2 tsp. extra-virgin olive oil 2 Tbsp. chopped green onion (including green top) Salt and fresh-ground pepper recipe directions In a large saucepan, bring 2 quarts water to a boil over high heat. […]

Maple Acorn Squash

recipe ingredients 2 small acorn squash, evenly sized 1/2 tsp. rosemary, crushed 1 Tbsp. maple syrup recipe directions Preheat oven to 400*F. Scrub acorn sqush well, cut down middle, and scoop out seeds. Sprinkle cut sides with the rosemary and rub in. Line a baking dish with foil, and place squash in pan, cut side […]

Macaroni and Cheese

recipe ingredients 8 oz elbow macaroni, dry 1 Tbsp. all-purpose flour 1 cup skim milk 4 oz. reduced fat cheddar cheese 2 tsp. dijon mustard 1/4 tsp. black pepper 1 1/2 cups nonfat cottage cheese 3 Tbsp. dry bread crumbs 1 tsp. vegetable oil 3 Tbsp. parmesan cheese recipe directions Preheat oven to 375*F. Spray […]

Low-Fat Aloo Gobi

recipe ingredients 1 onion, chopped 1 tsp. cumin seeds, crushed 1/2 tsp. ground coriander 2 cloves garlic, minced 1 Tbsp. minced ginger root 1 serrano pepper, minced 2 large tomatoes, chopped 1 tsp. salt 1/2 tsp. tumeric 1 potato, peeled and cubed 1/2 head cauliflower, broken into florets fresh cilantro and lime wedges to garnish […]

Lime Marinated Veggie Skewers

recipe ingredients 1/2 cup lime juice, freshly squeezed 2 garlic cloves, minced 1/2 red onion, peeled and chunked 1/2 tsp. salt 1 tsp. black pepper, freshly ground 1/4 cup olive oil 1 red and 1 yellow bell pepper, cut into 1 inch chunks 1 pint pearl onions, parboiled 5 minutes and peeled 3 italian plum […]

Lime Cilantro Coleslaw

recipe ingredients 1/2 cup light mayonnaise 2 Tbsp. sugar 2 Tbsp. lime juice (fresh squeezed) 1/2 tsp. dry mustard 1 tsp. kosher salt 6 cups (1 lb) coleslaw mix, or shredded cabbage 1/4 cup fresh cilantro, chopped recipe directions Combine first five ingredients, mayo through salt, in a bowl until well blended. Stir in cabbage […]

Lentil and Spinach Bake

recipe ingredients 1 1/2 cups cooked brown rice 1 cup cooked lentils 1 can (14 oz) stewed tomatoes 1/2 package frozen chopped spinach, thawed and squeezed dry 1/2 cup green onions, chopped 2 Tbsp. Italian style breadcrumbs 1/2 tsp. dried basil 1/4 tsp. salt few dashes of fresh cracked black pepper recipe directions Preheat oven […]

Lemony Rice Pilaf

recipe ingredients 1 1/2 cups water 4 green onions, sliced 1 tsp. instant chicken bouillon granules 1/2 tsp. shredded lemon peel 1 clove garlic, minced 1/8 tsp. pepper 1/2 cup long grain rice 1/2 cup coarsely chopped water chestnuts 1 cup frozen green beans or asparagus recipe directions Combine water, green onion, chicken bouillon granules, […]

Hot and Sour Bok Choy

recipe ingredients Sauce: 2/3 cup vegetable broth 2 Tbs. tamari or soy sauce 2 Tbs. rice vinegar 1 tsp. sugar or honey Vegetables: 3 medium cloves garlic, minced 2 Tbs. fermented black beans 1 Tbs. minced fresh ginger 1/2 to 1 tsp. hot chili paste 1 large bulb fennel (1 1/4 lbs.) 1 medium head […]

Homestyle Green Bean Casserole

recipe ingredients 1/2 cup buttermilk 1/4 cup whole wheat bread crumbs 1/4 cup ground walnuts 1 onion, sliced 1/4 thick 1/2 cup baby bella or cremini mushrooms, sliced 1 onion, chopped 1/2 tsp. dried thyme 1/4 tsp. salt 1/4 cup whole wheat flour 3 cups 1% milk 1 bag (16 oz) frozen French style green […]

Herbed Vermicelli

recipe ingredients 1 small box (7 ounces) vermicelli 1 Tbsp. olive oil 2 Tbsp. chopped fresh parsley 1 Tbsp. chopped fresh basil 1 tsp. chopped fresh rosemary 1 tsp. chopped fresh sage 2 cups cherry tomatoes, cut into fourths 2 Tbsp. chopped black olives recipe directions Cook and drain pasta according to package directions. Toss […]

Harvest-Stuffed Pumpkins

recipe ingredients 4 miniature pumpkins 1/4 cup apple juice 1/2 cup chopped sweet onion, such as Vidalia 1/4 cup diced celery 2 Tbsp. minced parsley 1/2 cup dried cranberries 2 cups cooked wild rice 1 cup defatted stock recipe directions Slice 1 inch off top of pumpkins, leaving seeds intact. Cover large baking sheet with […]

Harvard Beets

recipe ingredients 2 1/2 pounds medium beets 2/3 cup unsweetened orange juice 2 tablespoons cider vinegar 1 tablespoon reduced-calorie margarine, melted 1/4 cup firmly packed brown sugar 1 tablespoon cornstarch 1/4 teaspoon salt 1/8 teaspoon pepper recipe directions Leave root and 1 inch of stem on beets; scrub with a brush. Place beets in a […]

Green Rice

recipe ingredients 6 large tomatillos (about 3/4 pound) 2 Tbsp. water 1/3 cup minced fresh cilantro 4 tsp. minced, seeded jalapeño pepper 1/2 tsp. salt 1 garlic clove, minced 1 1/4 cups uncooked Texmati, basmati, or long-grain rice recipe directions Discard the husks and stems from the tomatillos. Cook the tomatillos in boiling water in […]

Green Beans with Tomatoes and Black Olives

recipe ingredients 1 Tbsp. olive oil 1 large onion, thinly sliced 2 cloves garlic, finely chopped 6 large ripe plum tomatoes, peeled, deseeded, and coarsely chopped 2/3 cup dry white wine 1 lb green beans (fresh or frozen-thawed), sliced in half lengthwise 12 pitted black olives 2 tsp. lemon juice salt and fresh ground black […]

Green Beans Amandine

recipe ingredients 1 1/2 pounds fresh green beans cut into 1-inch pieces (6 cups) 3 tsp. lemon juice 2 tsp. margarine, melted 1/4 cup sliced almonds recipe directions Cook fresh green beans in a saucepan, covered, in a small amount of boiling water for 12 to 15 minutes or until crisp-tender. Drain well. Meanwhile, stir […]

Golden Baked Potato Casserole

recipe ingredients 3 lbs. large Yukon Gold potatoes, scrubbed but not peeled 6 large cloves garlic, unpeeled 1 1/2 cups low fat cottage cheese 1/2 cup light sour cream 1 1/2 tsp. salt 1/2 tsp. black pepper 1 bunch scallions, trimmed and sliced 1/2 cup grated sharp cheddar cheese 1/4 tsp. paprika recipe directions Place […]

Gingered Carrots 2

Don’t Forget the Ginger

from the American Institute for Cancer Research

Cooks think of herbs and spices as flavor-enhancers. But thanks to their health-protective phytochemicals, they can also help fight against cancer and other diseases, much like those found in fruits, vegetables, whole grains and other plant-based foods.

Fresh ginger, for example, contains a pungent substance called gingerol. And when ginger is dried and stored, another substance, zingerone, is formed. Both substances are believed to have antioxidant and anti-inflammatory effects and, therefore, may be cancer-protective.

In addition to cancer and other chronic diseases, ginger has been used to treat nausea, motion sickness and other digestive ailments. Some people chew on candied ginger, while others take ginger capsules or drink a tea made from hot water steeped with candied ginger or a few slices of fresh ginger root.

The American Institute for Cancer Research (AICR) promotes a largely plant-based diet which includes herbs and spices as the most healthful way to eat. This diet, rich in vegetables, fruits, whole grains and beans, has both short- and long-term benefits. It can often help with weight management as well as offer protection from chronic diseases like cancer.

The AICR rule of thumb is two-thirds (or more) of a plate filled with a variety of vegetables, fruits, whole grains and/or beans, and one-third (or less) animal protein.

A largely plant-based diet does not have to be dull or tasteless. Fresh herbs and spices are one way to enliven flavor while adding more health-protective substances.

These gingered carrots are a pretty, nutritious side dish that complements most entrées.

Gingered Carrots

recipe ingredients 3 lb carrots 2 Tbsp. margarine 2 Tbsp. shredded ginger root 1 Tbsp. honey 1/2 tsp. salt recipe directions Peel carrots and cut into 2 inch long sticks, about half an inch wide. Place in a saucepan with just enough water to cover, and bring to a boil. Reduce heat and simmerf or […]

Garden Risotto

recipe ingredients 1 can (14 1/2 oz) low sodium chicken broth 1 3/4 cup water 2 garlic cloves, finely chopped 1 tsp. dried basil 1/2 tsp. dried thyme 1 cup arborio rice 2 cups fresh spinach leaves, torn 1 cup shredded carrots 3 Tbsp. grated parmesan cheese recipe directions Combine broth, water, garlic, basil and […]

Fresh Mixed Mushrooms and Herbs

recipe ingredients 2 Tablespoons olive oil 8 ounces fresh mixed mushrooms such as White, Shitake, Oyster, Porcini, or Cremini – halved, quartered or cut in 1/4-inch thick slices (about 2 1/2 cups) 1/2 cup chopped onion 1 teaspoon minced garlic 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh tarragon or 1/4 teaspoon dried tarragon […]

Four Corn Pie

recipe ingredients 1 cup chopped onion 2 (8 3/4-ounce) cans no-salt-added whole kernel corn, drained 1 (8 1/2-ounce) can no-salt-added cream style corn 1 (15 1/2-ounce) can white hominy, drained 1 (4 1/2-ounce) can chopped green chiles, drained 1/4 cup chopped fresh cilantro 3/4 cup (3 ounces) shredded Colby Jack cheese, divided 3/4 cup egg […]

Deviled Cauliflower

recipe ingredients 1/3 cup plain, nonfat yogurt 1/4 cup parmesan cheese 1/4 cup dijon mustard 1/4 tsp. dried tarragon 1 slice whole wheat bread 1 Tbsp. chopped fresh or 1 tsp. dried tarragon 1 tsp. olive oil 2 lbs. cauliflower, cut into florets recipe directions Preheat oven to 375*F. In a small bowl, combine first […]

Deviled Beets

recipe ingredients 3 lbs. fresh beets 1 Tbsp. margarine 1/4 tsp. dry mustard 1/4 tsp. ground cloves 2 Tbsp. cider vinegar 1 Tbsp. packed brown sugar 1/2 tsp. paprika 1 tsp. Worcestershire sauce recipe directions Trim leaves off beets, leaving 1 inch tops. Do not cut off root end. Rinse thoroughly but do not peel. […]

Delicata Squash and Mushrooms

recipe ingredients 4 Tbsp. olive oil 1 Tbsp. chopped fresh thyme 3/4 tsp. salt 1/4 tsp. black pepper 3 medium delicata squash 2 lbs mushrooms, such as crimini, oyster, and shitake recipe directions Preheat oven to 375*F. Combine oil, salt, pepper, and thyme in a small bowl. Cut squash in half lengthwise, and scoop out […]

Crushed Red Potatoes with Winter Greens

recipe ingredients 1 pound greens, such as collards, mustard greens, broccoli rabe and/or escarole (8 cups) 2 pounds small red potatoes, scrubbed 1 Tbsp. olive oil 2 cloves garlic, finely chopped 1/2 cup buttermilk salt and fresh ground black pepper to taste recipe directions Remove the tough fibrous stems and any wilted or yellow leaves […]

Creamy Spinach Casserole

recipe ingredients 3 10-ounce packages frozen chopped spinach, thawed and drained 1 10 ounce can 99% fat free cream of mushroom soup 4 ounces fat free sour cream 1/2 1-ounce packet dehydrated onion soup mix recipe directions Combine all ingredients and pour in casserole dish. Bake at 350*F for 20 minutes.

Creamy Lemon Risotto

recipe ingredients 4 oz. fresh mushrooms such as crimini, shitake, or oyster, sliced (1 1/2 cups) 2 shallots or green onions, thinly sliced 2 cloves garlic, minced 1/8 tsp. pepper 1 Tbsp. olive oil 1 cup arborio or long grain rice 1 can (14 1/2 oz) chicken broth 1 1/2 cups water 1/4 cup dry […]

Creamy Corn and Red Pepper Rice

recipe ingredients 2 tsp. butter 1 small red bell pepper, finely chopped 3/4 cup skim milk 1 cup long grain white rice 1/4 tsp. ground black pepper 1 can (10 3/4 oz) condensed corn chowder 1/2 cup chopped green onions recipe directions In a large nonstick skillet over medium heat, melt butter. Add red pepper, […]

Cranberry Orange Sauce

recipe ingredients 1 1/2 lbs fresh cranberries 1 cup orange juice 1 Tbsp. orange zest 1 cup Splenda 1/2 cup water 2 Tbsp. cornstarch recipe directions Combine cranberries, orange juice, and orange zest in sauce pan. Bring to a boil over medium heat, stirring frequently. When cranberries begin to pop, lower heat to low and […]

Cranberry Apple Sauce

recipe ingredients 5 cooking apples (1-1/2 pounds), peeled, cored, and quartered 1 1/2 cups fresh or frozen cranberries (thawed if frozen) 1 1/3 cups water 1 1/4 cups sugar 1 tsp. finely shredded orange peel recipe directions Combine apples, cranberries, water, and sugar in a Dutch oven. Bring to boiling; reduce heat. Cover and simmer […]

Couscous Pilaf with Toasted Walnuts

recipe ingredients 1 1/2 cups reduced sodium chicken broth 1 clove garlic, minced 1 cup couscous 1/4 cup currants 1/2 cup shredded carrot 3/4 cup shredded spinach 2 Tbsp. finely chopped toasted walnuts recipe directions Combine chicken broth and garlic in saucepan and bring to a boil. Stir in couscous and currants; remove from heat. […]

Cornbread Casserole

recipe ingredients 1 (15-ounce) can Healthy Choice Chicken Corn Chowder Soup 1 (8 1/2-ounce) box corn muffin mix 1/2 cup fat free sour cream 2 large eggs Wesson No Stick Cooking Spray 1/3 cup shredded Cheddar cheese recipe directions In medium bowl, combine soup, corn muffin mix, sour cream, and eggs; mix well. Spread into […]

Corn Pudding Stuffed Acorn Squash

recipe ingredients 2 Acorn Squash, green, gold or white, halved 1/4 cup water 1 tbsp. butter or margarine 1/2 cup green or red bell pepper, chopped 1/3 cup onion, chopped 1 16-oz. can creamed niblet corn 1 egg yolk, lightly beaten 1 tbsp. light mayonnaise or salad dressing 1/4 tsp. paprika 1/4 tsp. pepper 1/4 […]

Corn Custard with Chives

recipe ingredients 3/4 cup evaporated skimmed milk 2 tablespoons freeze-dried chives 1/2 teaspoon salt 1/8 teaspoon pepper 16 ounces frozen whole-kernel corn, thawed 15 ounces no-salt-added cream-style corn 2 eggs 2 egg whites Vegetable cooking spray recipe directions Combine the first 8 ingredients in a bowl; stir well. Spoon into an 8-inch square baking dish […]

Corn and Sweet Potato Pudding

recipe ingredients 1 cup Egg Beaters® Egg Product, (or 4 large eggs) 2 cups light or regular sour cream 1/3 cup packed brown sugar 1 16 fluid ounce can cream-style corn 1/2 cup green onions, minced 1 3/4 cup unbleached all-purpose flour 1/4 cup yellow cornmeal 1 tablespoon baking powder 1 teaspoon salt 1/2 teaspoon […]

Corn and Macaroni Bake

recipe ingredients 1 cup cooked elbow macaroni, rinsed and drained 1 cup frozen whole kernel corn 1 cup (one 8 ounce can) cream-style corn 3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese 1 teaspoon dried parsley flakes 1/4 teaspoon black pepper 2 tablespoon Kraft fat free Catalina Dressing recipe directions Preheat oven to […]

Chipotle Potatoes

recipe ingredients 2 russet potatoes, 12 oz total 2 sweet potatoes, 15 oz total 1 to 3 dried chipotle chilies, to taste, seeded 3 cloves garlic, minced 2 tsp. olive oil 1 1/2 tsp. paprika 1/2 tsp. cumin 1/2 tsp. chili powder 1/4 tsp. black pepper 1/4 tsp. salt 1 or 2 Tbsp water recipe […]

Cheesy Squash Casserole

recipe ingredients 2 pounds yellow summer squash — sliced 3/4 cup chopped onions 1 tablespoon light margarine 2 tablespoons all-purpose flour 1 cup skim milk 3/4 cup shredded lowfat cheddar cheese 1/2 teaspoon salt 1/4 teaspoon pepper vegetable cooking spray 1/2 cup bread crumbs — toasted recipe directions Cook squash and onion in a small […]

Cheesy Scalloped Potatoes

recipe ingredients 1 1/2 cups skim milk 2 tablespoons all-purpose flour 1/2 tsp. salt or seasoned salt 1/8 tsp. garlic powder (optional) 1/8 tsp. pepper 1/2 cup chopped onion 4 medium potatoes, peeled and thinly sliced 1/2 cup shredded cheddar cheese (2 ounces) recipe directions For sauce, in a small saucepan, stir together milk, flour, […]

Cheesy Noodles with Corn

recipe ingredients 3 tablespoons all-purpose flour 2 cups skim milk 1/4 teaspoon pepper 1/2 (16-ounce) loaf light processed cheese (such as Velveeta Light), diced 4 cups cooked wide egg noodles (about 6 1/2 ounces uncooked pasta) 1/2 cup chopped green onions 1 (10-ounce) package frozen whole-kernel corn, thawed 2 tablespoons grated Parmesan cheese recipe directions […]

Cheese Potato Bake

recipe ingredients 1 lb. baking potatoes 1/4 cup nonfat ranch dressing 1/4 cup reduced fat cheddar cheese recipe directions Scrub potatoes and slice into 1/4 inch thick slices. Toss with Ranch dressing until well coated and place in a small baking dish which has been sprayed with nonstick cooking spray. Sprinkle cheese over top. Bake […]

Cheese and Bacon Stuffed Potatoes

recipe ingredients 6 med. baking potatoes (about 2 1/2 lbs.) 1 1/2 cup nonfat sour cream 3/4 cup reduced-fat sharp cheddar cheese 1/4 cup finely-chopped green onion 2 Tbsp. bacon bits recipe directions Bake potatoes at 400° for 1 hour or until done: let cool slightly. Cut a 1/4 inch thick slice from the top […]

Cauliflower with Mornay Sauce

recipe ingredients 1 head cauliflower, cut into large florets 1 1/4 cup skim milk 3 Tbsp. all-purpose white flour 1/2 cup nonfat cottage cheese 1/2 cup shredded Swiss or Gruyere cheese 1/4 tsp. salt 1/4 tsp. fresh ground black pepper 3 Tbsp. fresh grated parmesan cheese 1 1/2 Tbsp. unseasoned fine dry breadcrumbs recipe directions […]

Caramel Apples and Carrots

recipe ingredients 3 cups sliced, peeled apples 1 1/2 cups peeled, baby carrots 1/2 cup water 1/8 tsp. salt 2 tsp. margarine 1/2 cup firmly packed brown sugar 1/2 tsp. cinnamon 1/3 cup dried tart cherries recipe directions Place apples, carrots, water and salt in 3-quart saucepan. Cover and cook over medium heat until water […]

Candied Butternut Squash

recipe ingredients 3 medium butternut squash (about 4 pounds total) 1/3 cup packed brown sugar 2 Tbsp. molasses 2 Tbsp. margarine or butter, softened 1 tsp. finely shredded orange peel 1/2 tsp. ground cinnamon 1/4 tsp. ground cloves recipe directions Scrub squash; halve lengthwise and remove seeds. Place halves, cut side up, in a large […]

Bye Bye Butter Stuffing

recipe ingredients 1 can (14 1/2 ounces) Swanson Fat Free Chicken Broth Generous dash pepper 1 stalk celery, coarsely chopped (about 1/2 cup) 1 small onion, coarsely chopped (about 1/4 cup) 4 cups Pepperidge Farm Herb Seasoned Stuffing recipe directions In medium saucepan mix broth, pepper, celery and onion. Over high heat, heat to a […]

Butternut Squash Risotto

recipe ingredients 2 Tbsp. margarine 2 Tbsp. olive oil 1 medium onion, finely chopped 2 cups chopped butternut squash 1 teaspoon saffron threads 2 cups uncooked Arborio rice 1 cup dry white wine 6 cups canned nonfat chicken broth 1/2 cup fresh grated Parmesan cheese 3 Tbsp. fresh sage leaves, coarsely chopped 1/2 cup lightly […]

Broiled Plum Tomatoes

recipe ingredients 8 plum tomatoes, cut in half lengthwise 1 large garlic clove, minced 1 Tbsp. fresh oregano, finely chopped 4 tsp. grated Romano cheese recipe directions Preheat broiler. Place tomatoes cut side up in baking dish. Spread garlic over cut half of tomatoes. Sprinkle tomatoes with oregano then Romano. Season with pepper. Broil until […]

Broccoli, Cheese, and Rice Casserole

recipe ingredients 1 cup uncooked instant rice 1/2 cup chopped onion 1/4 cup fat-free milk 4 oz Velveeta Light cheese 2 Tbsp. margarine, softened 2 (10-oz) packages frozen chopped broccoli, thawed and drained 1 (10 3/4-oz) can condensed reduced-fat, cream of mushroom soup, undiluted recipe directions Preheat oven to 350°. Combine all ingredients in a […]

Broccoli Stuffed Tomatoes

recipe ingredients 1 bunch (about 1 lb.)fresh broccoli 1/4 cup water 4 large ripe tomatoes 1/2 cup KRAFT FREE Blue Cheese Fat Free Dressing 1/2 cup STOVE TOP Stuffing Mix for Chicken in the Canister recipe directions CUT broccoli into medium flowerets with 2-inch stems. Place in microwavable bowl with water; cover. Microwave on HIGH […]

Brandied Potato Gratin

recipe ingredients 2 pounds russet potatoes 2 pounds yams or sweet potatoes Fresh ground pepper 3/4 cup nonfat chicken or beef broth, heated 1/3 cup brandy (or additional broth) 1/3 pound jack cheese, thinly sliced 1/4 cup fresh grated parmesan cheese Salt recipe directions Peel the potatoes and yams. With a food processor or vegetable […]

Beans and Corn Casserole

recipe ingredients 15 oz can kidney beans 1 1/2 cups nonfat cheddar cheese 12 oz. frozen corn kernels 4 oz. can green chili peppers, diced 1 dash tabasco sauce 1 medium zucchini, sliced 8 oz. can tomato sauce 1/2 cup cornmeal 1/2 cup skim milk 1/4 cup egg substitute recipe directions Preheat oven to 350*F. […]

Basmati Rice Pilaf and Pecans

recipe ingredients 2 cloves garlic, minced 2 tsp. olive oil 1 cup basmati rice 2 1/2 cups water 2 tsp. instant chicken bouillon granules 2 tsp. finely shredded lemon peel 4 oz crimini or button mushrooms, sliced 4 green onions, thinly sliced 1/4 cup chopped red sweet pepper 1/4 tsp. salt 1/8 tsp. freshly ground […]

Basil Roasted Vegetables

recipe ingredients 1 cup fresh basil 1/2 cup fresh parsley 3 tablespoons grated parmesan 4 cloves of garlic 1 tablespoon red wine vinegar or balsamic vinegar 1/2 teaspoon each salt and pepper 1/2 cup chicken broth 4 cups broccoli florets 2 cups fresh mushrooms chopped in quarters 1 cup green beans, cut in pieces 1 […]

Barley with Caramelized Onions and Bow tie Pasta

recipe ingredients 2 Tbsp. olive oil 2 large onions, chopped 1 cup pearl barley 8 oz sliced fresh mushrooms 1 can (16oz) vegetable broth 1 cup small bow-tie pasta recipe directions Heat oil in a large saucepan over medium high heat. Add onions, stir and cook until deep brown, about 15 minutes. Add barley and […]

Balsamic Roasted Onions

recipe ingredients 1 3/4 lbs sweet onions (about 3 large), skinned 1/4 cup balsamic vinegar 1 Tbsp. olive oil 1 tsp. dried thyme 1/2 tsp. dried basil 1/4 tsp. salt 1/8 tsp. pepper recipe directions Preheat oven to 450*F. Peel onions, leaving roots intact; cut each onion into 6 wedges. Place onion wedges in an […]

Baked Potato Latkes

recipe ingredients 2 Tbsp. plus 3/4 tsp. oil 2 medium onions, chopped 3/4 tsp. dried thyme 1 1/4 tsp. paprika 1 3/4 lb. baking potatoes 2 large eggs 1 tsp. salt 1/2 tsp. ground pepper recipe directions Preheat oven to 400*F. In a heavy nonstick skillet, heat 1 tablespoon plus 3/4 teaspoon oil. Add onions […]

Baked Okra

recipe ingredients 1 cups cornmeal 1/4 tsp. light salt 1 1/2 lb. fresh okra, sliced thin cooking spray recipe directions Coat okra slices with cornmeal and salt. Place in single layer on a baking sheet which has been sprayed well with cooking spray. Also spray tops of okra. Bake at 450* for 30 to 35 […]

Baked Eggplant with Cheese

recipe ingredients 1 medium eggplant (1 1/2 pounds) 1 (14 1/2 ounce) can stewed tomatoes, undrained 2 teaspoons sugar 1 teaspoon all-purpose flour 1/2 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/4 teaspoon dried oregano leaves 1/4 teaspoon pepper 2/3 cup shredded reduced-fat Swiss cheese or Mozzarella cheese 2 tablespoons grated Parmesan cheese […]

Apple Glazed Carrots and Bacon

recipe ingredients 2 bacon slices 1 cup chopped onion 2 (16-ounce) packages baby carrots 1 1/2 cups apple cider 1/4 cup packed brown sugar 1/4 tsp. ground red pepper 2 Tbsp. chopped chives recipe directions Cook bacon slices in a small skillet over medium heat until crisp. Remove bacon from skillet, and crumble. Add onion […]

Apple Dressing

recipe ingredients 1/4 cup chopped onion 1/4 cup choppped celery 2 Tbsp. margarine 1 cup diced unpeeled apples 4 cups dry bread cubes 1/2 tsp. poultry seasoning 1/2 tsp. dried sage fresh ground black pepper to taste 1/2 cup nonfat chicken broth recipe directions Preheat oven to 350*F. Saute onions and celery in margarine in […]

Apple Cider Carrots

recipe ingredients 16 ounces frozen baby carrots 1 1/2 cups apple cider 1 tablespoon reduced fat margarine such as Brummel and Brown 1 teaspoon dried thyme 1 tablespoon sugar 1/2 teaspoon salt recipe directions Combine all ingredients and bring to a boil. Cover and simmer 10 minutes. Uncover and bring to boil again on high […]

Winter Squash Chowder

recipe ingredients 2 slices bacon 1 cup leeks, sliced 1 cup red potatoes, cubed 1 cup acorn squash, cubed 1 cup butternut squash, cubed 1 cup pumpkin, cubed 2 cans fat free chicken broth 1 cup cream 1 T. sage, chopped 1 T. parsley, chopped 1/2 tsp. salt 1/4 tsp. black pepper 2 T. brown […]

Wild Rice Chicken Soup

recipe ingredients 1 package (6 oz) quick-cooking long grain and wild rice mix 2 14-ounce cans reduced-sodium chicken broth 1 Tbsp. snipped fresh thyme or 1 tsp. dried thyme, crushed 4 cloves garlic, minced 4 cups chopped tomatoes 1 9-ounce package frozen chopped cooked chicken breast 1 cup finely chopped zucchini 1/4 tsp. freshly ground […]

Vegetable Bean Soup

recipe ingredients 1 28 oz can diced tomatoes, un-drained 4 cups water 1/2 cup finely chopped celery (about 2 stalks) 1/2 large onion, chopped (or 1 med.) 2 cups packaged coleslaw mix 1 tbsp chili seasoning mix Salt and pepper to taste 1 tsp dried parsley flakes or 1 tbsp fresh 16 oz can pinto […]

Tuscan White Bean Soup

recipe ingredients 1 Tbsp. olive oil 1 med onion, chopped 1 carrot, thinly sliced 2 cloves garlic, minced 1/4 cup minced celery 2 cans (28 oz each) plum tomatoes, drained and chopped 1 bay leaf 2 1/2 cups cooked great northern beans 1 Tbsp. tomato sauce 1/2 tsp. hot red pepper flakes 1 tsp. lemon […]

Tuscan Ravioli Stew

recipe ingredients 1 Tbsp. olive oil 1 large leek, thinly sliced 3 cloves garlic, minced 1 14-oz can beef broth 3/4 cup water 1/4 tsp. crushed red pepper (optional) 5 cups coarsely chopped broccoli rabe (6 oz) 1 14-oz can no sat added stewed tomatoes 1 9-oz package refrigerated chicken filled or cheese filled ravioli […]

Tortellini and Spinach Soup

recipe ingredients 1 Tbsp. olive oil 5 cloves garlic, thinly sliced 1/3 cup dry white wine 3 cans (about 15 oz each) fat free, low sodium chicken broth 2 pkg (9 oz each) fresh 3 cheese tortellini 1 1/4 cups chopped fresh tomato 1 bag (6 oz) baby spinach 1 Tbsp. butter recipe directions Heat […]

Spinach Tortellini Soup

recipe ingredients 1 large can (49 1/2 ounces) fat free chicken broth 1/4 tsp. garlic powder or 1 clove garlic, minced 1/8 tsp. pepper 1 cup frozen cheese-filled tortellini 2 cups coarsely chopped fresh spinach leaves or 1 cup coarsely chopped frozen cut leaf spinach recipe directions In large saucepan mix broth, garlic powder and […]

Spicy Manhattan Clam Chowder

recipe ingredients 1 pint shucked clams or two 6-1/2-ounce cans minced clams 4 slices bacon 1 cup chopped onion 1 cup chopped celery 1/2 cup chopped green sweet pepper 1/2 cup chopped red sweet pepper 1/4 cup chopped carrots 2 Tbsp. chopped shallots 1 14-1/2-ounce can tomatoes, cut up 2 cups finely chopped peeled potatoes […]

Spicy Lentil Chili

recipe ingredients 1 cups red lentils 4 cups + 2 Tbsp water, divided 2 Tbsp butter 1/2 cup onion, diced small 1/4 cup (about 1 stalk) celery, diced small 2 Tbsp garlic, chopped 1 medium (about 1/2 lb) tomato, cored and diced medium (1 cup) 2 cups vegetable broth 1 Tbsp Tabasco Sauce 1/8 tsp […]

South of the Border Soup

recipe ingredients 3 cans vegetable broth 16 oz salsa 1 can black beans, canned 5 oz. tiny pasta shells 1 cup frozen corn 1/3 cup cilantro 1 Tbsp. lime juice 1 tsp. chili powder 1/4 tsp. cumin 1/4 tsp. black pepper 2 Tbsp. parmesan cheese recipe directions Heat broth to boiling in a dutch oven. […]

Sour Cream Mushroom Soup

recipe ingredients 1 1/2 tsp. vegetable oil 1 large onion, chopped 1/2 tsp. dried tarragon 1/4 tsp. nutmeg, freshly grated 1 lb. mushrooms, trimmed and sliced 1/2 cup all purpose flour 3 1/2 cups nonfat beef broth 1 cup reduced fat sour cream 1 cup 1% skim milk salt and fresh ground black pepper to […]

Shrimp and Corn Chowder

recipe ingredients 3 bottles (8 oz. each) clam juice, divided 1 can (14 1/2 oz.) nonfat chicken broth 1 pound potatoes, peeled and diced 1/2 tsp. olive oil 1 pound shrimp, peeled and deveined 1/4 tsp. salt 1/8 tsp. freshly ground pepper 1 tsp. minced garlic 1 cup chopped red pepper 1 cup chopped green […]

Sensational Chicken Noodle Soup

recipe ingredients 3 1/2 cups Swanson® Chicken Broth Generous dash pepper 1 medium carrot, sliced 1 stalk celery, sliced 1/2 cup uncooked medium egg noodles 1 cup cubed cooked chicken recipe directions MIX broth, pepper, carrot and celery in saucepan. Heat to a boil. STIR in noodles and chicken. Cook over medium heat 10 min. […]

Roasted Tomato Soup

recipe ingredients 1 1/2 tsp. olive oil 3 lbs. ripe tomatoes, cored, seeded and halved 2 red onions, chopped 1 clove garlic, minced 3 cups nonfat chicken broth 3 Tbsp. chopped fresh basil salt and fresh ground black pepper to taste recipe directions Preheat broiler. Spray a baking sheet with nonstick cooking spray and place […]

Roasted Red Pepper Lentil Bisque

recipe ingredients 3 cups water 1 cup diced carrot 2/3 cup dried lentils 1/2 cup sun-dried tomatoes, packed without oil 1 bay leaf 1 (14 1/2-ounce) can plum tomatoes, undrained 4 cups red bell pepper pieces (cut 1 inch) 1 Tbsp. olive oil 8 garlic cloves, peeled 1 cup dry red wine 1 tsp. ground […]

Rich Chick Potato Soup

recipe ingredients 1 1/4 pound Potatoes 1 Cup diced Celery 1/2 Cup diced Onion 1 12 ounce can Evaporated Skim Milk 1 Cup Skim Milk 4 ounces 2% Milk Sharp Cheddar Cheese 2 Tablespoons All Purpose Flour 2 teaspoons Margarine 1/2 Cup Fat Free Sour Cream 4 Cups Fat Free Chicken Broth Salt and Pepper […]

Red Chili Vegetable Soup

recipe ingredients 1 1/2 quarts fat-skimmed chicken or vegetable broth 1 large onion, chopped 1 clove garlic, pressed or minced 1 1/2 tablespoons ground dried New Mexico or California chilies 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1/2 pound carrots, peeled 1/2 pound thin-skinned potatoes, scrubbed 1/2 pound green beans, ends trimmed About 1/3 […]

Ravioli Stew

recipe ingredients 2 Tbsp. oil 1 medium onion, chopped 2 medium carrots, diced 2 ribs celery, diced 1 medium red or green bell pepper, deseeded and chopped 1 clove garlic, finely chopped 1 can red kidney beans, rinsed and drained 4 plum tomatoes, chopped 1 envelope dry Herb Soup Mix 2 1/2 cups water 1 […]

Quick Chicken and Rice Soup

recipe ingredients 1/2 lb. boneless skinless chicken breasts, cubed 1 tsp. oil 1 can (14-1/2 oz.) low sodium chicken broth 1-1/2 cups water 2 cups mixed shredded carrots, chopped onion and thinly sliced celery 1 envelope GOOD SEASONS Italian Salad Dressing Mix 1/2 cup MINUTE White Rice, uncooked 2 Tbsp. chopped fresh parsley recipe directions […]

Pumpkin Soup

recipe ingredients 2 tsp. stick margarine 1 cup chopped onion 3/4 tsp. dried rubbed sage 1/2 tsp. curry powder 1/4 tsp. ground nutmeg 3 Tbsp. all-purpose flour 2 cans (15 oz each) low-salt chicken broth 1 Tbsp. tomato paste 1/4 tsp. salt 3 cups cubed peeled fresh pumpkin (about 1 pound) 1 cup chopped peeled […]

Pasta Fagioli

recipe ingredients 1/2 cup chopped red onion 1 can (14 1/2 oz) diced tomatoes, undrained 2 cans (16 oz each) fat free reduced sodium chicken broth 1 cup uncooked orzo pasta 1/2 tsp. dried oregano 1/8 tsp. crushed red pepper 1 clove garlic, crushed 1 can (16 oz) kidney beans, rinsed and drained 2 Tbsp. […]

Pasta and Kidney Bean Soup

recipe ingredients 1/2 cup chopped red onion 1 can (14 1/2 oz) diced tomatoes, undrained 2 cans (16 oz each) fat free reduced sodium chicken broth 1 cup uncooked orzo pasta 1/2 tsp. dried oregano 1/8 tsp. crushed red pepper 1 clove garlic, crushed 1 can (16 oz) kidney beans, rinsed and drained 2 Tbsp. […]

Navy Bean and Tomato Soup

recipe ingredients 2 teaspoons olive oil 1 cup chopped onion 3 garlic cloves, crushed 2 14.5 ounce cans whole tomatoes, undrained and chopped 2 16 ounce cans navy beans, drained 1 14.5 ounce can fat free chicken broth 1 tablespoon chopped fresh parsley 3/4 teaspoon chopped oregano 1/4 tespoon pepper 1/4 cup grated parmesan cheese […]

Mexican Shellfish Chowder

recipe ingredients 2 cans (49 1/2 oz. and 14 1/2 oz.) fat-free reduced-sodium chicken broth 1/2 cup dry white wine 1 can (14 1/2 oz.) crushed tomatoes 1/3 cup medium-hot tomato salsa 1 dried bay leaf 2 cloves garlic, minced 1/8 teaspoon ground saffron 24 clams (about 2 1/2 in. wide), suitable for steaming, scrubbed […]

Greek Lentil Soup

recipe ingredients 1 cup finely chopped onion 2 cloves garlic, minced 1/2 cup chopped celery 1 1/2 cups lentils 3 cans (14 1/2 oz each) vegetable broth 1 1/2 tsp. dried oregano 1 bay leaf 3/4 cup diced carrots 1 1/2 cups diced potatoes 1 tsp. finely shredded lemon peel 2 Tbsp. lemon juice 2 […]

Florentine Chicken and Pierogi Soup

recipe ingredients 28 mini or 12 regular size frozen potato and cheddar cheese pierogies 1 Tbsp. vegetable oil 1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2 inch pieces 1/4 cup finely chopped onion 1/2 tsp. minced garlic 1/4 cup all purpose flour 3 cups chopped fresh spinach 1 can (14 ounce) nonfat chicken […]

Favorite Vegetarian Chili

recipe ingredients 4 sweet red bell peppers (or 2 red and 2 yellow), diced 2 large sweet onions (such as Vidalia), diced 4 cloves garlic, minced 2 Tbsp. olive oil 1 can (15 oz) vegetable broth 2 large cans (28 oz each) crushed tomatoes 2 cans (15 oz each) black beans, drained 2 cans (15 […]

Exotic Mushroom and Tomato Soup

recipe ingredients 2 cups water 1/2 cup dried porcini mushrooms 3 cans (16 oz each) diced tomatoes in juice 1 Tbsp. olive oil 1 cup chopped onion 1 Tbsp. minced garlic 8 ounces crimini mushrooms, coarsely chopped 4 Tbsp. chopped fresh parsley 1/2 tsp. crushed red pepper flakes 2 cans nonfat chicken broth or vegetable […]

Easy Seafood Gumbo

recipe ingredients 1 cup chopped green sweet pepper 1/2 cup chopped onion 1 Tbsp. olive oil 1 Tbsp. cornstarch 1 14-1/2-ounce can Cajun-style stewed tomatoes 1 6-ounce can hot-style tomato juice 1 cup frozen cut okra 1 8-ounce package frozen, peeled, and cooked shrimp 4 oz Surimi (1 cup, cut salad style) 3/4 cup quick-cooking […]

Easy Chicken Vegetable Soup

recipe ingredients 3 cans (14-1/2 ounces each) fat free chicken broth 1/2 teaspoon dried thyme leaves, crushed 1/4 teaspoon garlic powder or 2 cloves garlic, minced 2 cups frozen whole kernel corn 2 cups frozen cut green beans 1 cup cut-up canned tomatoes 1 stalk celery, chopped 2 cups cubed cooked chicken or turkey recipe […]

Crystal’s Vegetable Beef Soup

recipe ingredients 1 lb extra lean ground beef 2 tsp. chopped garlic 1 onion diced 1 28 oz. can tomatoes 3 stalks of celery, chopped 6 potatoes, cubed into bite size pieces 3 carrots, peeled and sliced 1 8oz bag frozen vegetables-green beans, peas, corn, carrots 4 cups low sodium beef broth 1 tsp. basil […]

Chunky Red Pepper Soup with Avocado Toast

recipe ingredients 4 large red sweet peppers 1 tsp. olive oil 1/2 cups finely chopped onion 4 roma tomatoes, peeled, seeded, and chopped 4 cups reduced sodium chicken or vegetable broth 1/8 tsp. salt 1/8 tsp. fresh ground black pepper 1 Tbsp. balsamic vinegar Avocado Toast: 6 bias cut slices (1/4 inch each) French baguette […]

Chile Cheese Soup

recipe ingredients 2 dried pasilla chiles 1 cup water 4 large yellow bell peppers 1large red bell pepper 2 tsp. vegetable oil 1 cup chopped onion 2 cloves garlic, chopped 3 cups nonfat canned chicken broth 2 1/2 cups diced peeled baking potato 1cup diced carrot 1/2 tsp. salt 1/4 tsp. white pepper 2 Tbsp. […]

Chicken Corn Chowder

recipe ingredients 2 slices bacon 1 lb. chicken breast meat, cut into chunks 1 medium onion, chopped 1 red bell pepper, diced 1 large potato, diced 2 cups frozen cut corn 2 cans (16 oz each) fat free chicken broth 1/2 cup all purpose flour 2 cups skim milk 4 oz Velveeta, diced 1/2 tsp. […]

Chicken Chipotle Chili

recipe ingredients 2 tsp olive oil 1 cup finely chopped onion 1 tsp ground cumin 5 cups cooked Great Northern beans 2 cups fat-free chicken broth 1 chipotle chile in adobo sauce 2 cups diced cooked chicken breast 1 Tbsp. chopped fresh cilantro recipe directions Heat oil in a nonstick saucepan over medium heat. Add […]

Chicken and Jicama Soup

recipe ingredients 2 boneless, skinless chicken breast halves (1/2 lb) 1 jar (7 1/4 oz) roasted red bell peppers, drained 1 medium onion, chopped (1/2 cup) 2 cups chicken broth, canned 2 Tbsp. lime juice 1 Tbsp. chopped fresh cilantro 1/2 tsp. salt 1/4 tsp. pepper 2 cloves garlic, minced 1 cup peeled and cubed […]

Cajun Shrimp Chowder

recipe ingredients 4 cups skim milk 2 cups diced, peeled, potatoes 1 tsp. Cajun seasoning for seafood 1/4 tsp. salt 1/4 tsp. pepper 2 cans no-salt-added cream-style corn (14 ounces each) 1 lb. large shrimp, peeled and deveined recipe directions Combine the first five ingredients in a Dutch oven, and bring to a boil. Reduce […]

Beef and Pasta Stew

recipe ingredients 1 1/2 cups small shell pasta (5 1/2-ounces) 1 (14 1/2-ounce) can beef broth 1 (14 1/2-ounce) can diced tomatoes 2 tablespoons A.1. Steak Sauce 1/4 teaspoon red pepper flakes 5 cups cleaned and torn spinach leaves (about 5 ounces) 3/4 pound beef top round, cut into thin strips recipe directions Cook pasta […]

Black and White Bean Soup with Roasted Pepper Cream

recipe ingredients 1 1/2 cups dried black beans 1 1/2 cups dried Great Northern beans 4 slices bacon, cut into 1/2-in. dice 1 1/2 cups chopped onions 1 cup finely chopped, peeled parsnips 2 small poblano chiles, seeded, finely chopped 1/2 cup chopped celery 6 cloves garlic, sliced 2 tsp chopped fresh or 1 tsp […]

Baked Potato Soup

recipe ingredients 4 large baking potatoes 1/2 cup reduced calorie margarine 1/2 cup flour 6 cups skim milk 1 teaspoon salt 2 teaspoons pepper 1 medium onion, chopped 2 green onions, chopped 4 slices cooked bacon, crumbled 6 ounces light sour cream recipe directions Wash potatoes and bake at 400 degrees for about an hour, […]

Angel Hair and Fresh Vegetable Soup

recipe ingredients 1 medium carrot, peeled and thinly sliced 1 medium sweet red pepper, seeded and cut into very thin slices 1 quart water 1 quart low-sodium non-fat chicken broth 1/2 tsp. dried basil 1/4 tsp. dried oregano 1/4 tsp. dried thyme 1 cup packed fresh spinach, thinly sliced 1/4 lb. fresh mushrooms, thinly sliced […]

Butternut Squash, Tomato, and Watercress Soup

recipe ingredients 2 Tbsp. olive oil 2 large tomatoes, seeded and chopped 1 small onion, chopped 1 small garlic clove, sliced 2 small carrots, chopped 1 cup peeled and chopped butternut squash 1 medium potato, peeled and chopped 1 bunch watercress, including stems, 2 cups fat-free, reduced-sodium chicken broth 4 cups water Salt and freshly […]

Wilted Spinach and Mushroom Salad

recipe ingredients Salad: 1 (5-oz) bag baby spinach 4 oz large button mushrooms, wiped clean, sliced 1 carrot, peeled, cut into julienne strips Red Onion Vinaigrette: 1 small red onion, halved top to bottom, cut into thin strips 2 Tbsp olive oil 2 cloves garlic, minced 1/4 cup balsamic vinegar 1 tsp sugar 1/4 tsp […]

White Bean and Tomato Salad with Crostini

recipe ingredients salad: 2 tsp. olive oil, divided 1 tsp. dried oregano 1 clove garlic, minced 1/4 cup cider vinegar 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained 1 1/2 cups diced plum tomato 1/2 cup chopped sweet onion 1/2 cup crumbled blue cheese 1/3 cup chopped fresh parsley 1/2 tsp. […]

Watergate Salad

recipe ingredients 1 pkg. (4-serving size) Pistachio flavor fat free, sugar free instant pudding mix 1 can (8 oz.) crushed pineapple in juice, undrained 1 container (8 oz.) vanilla lowfat yogurt 2 cups thawed COOL WHIP FREE Whipped Topping 6 Tbsp. thawed COOL WHIP FREE Whipped Topping recipe directions STIR pudding mix, pineapple with juice […]

Turkey Salad 2

recipe ingredients 2 cups chopped leftover cooked turkey 1/2 c. sliced celery 1/3 c. salad dressing or mayonnaise 1/2 tsp. salt 1/2 tsp. poultry seasoning 1/8 tsp. onion salt Dash pepper recipe directions Combine chicken or turkey and celery in bowl. Mix salad dressing, salt, poultry seasoning, onion salt and pepper. Pour over chicken or […]

Turkey Salad

recipe ingredients 1 1/2 pounds cooked turkey breast meat, cubed 1 1/2 cups frozen peas 1/2 cup chopped carrots 1/4 cup chopped green bell pepper 1/2 cup chopped celery 1/4 cup chopped scallion Dressing: 1/2 teaspoon ground black pepper 1/4 teaspoon celery seed 1/4 teaspoon dried dillweed 1 teaspoon granulated onion powder 1 cup nonfat […]

Tomato Feta Salad

recipe ingredients 1 cup reduced fat feta cheese, finely crumbled 1/2 cup nonfat plain yogurt 1/2 cup nonfat milk 1 Tbsp. fresh chopped dill weed 3 large tomatoes, cut in thin wedges 1 head bibb lettuce recipe directions Combine yogurt, milk, and dill weed in a small bowl, blending well. Stir in feta cheese crumbles. […]

Tomato Chicken Salad

recipe ingredients 1 1/2 Tbsp. lemon juice 2 cloves garlic, minced 1/2 tsp. thyme 1/4 tsp. salt 1/4 tsp. pepper 1/8 tsp. cayenne pepper 1/2 cup non-fat plain yogurt 3 cups cubed, cooked chicken 1 cup thinly sliced green onion 1/2 cup diced green bell pepper 1/2 cup diced celery 2 cups diced fresh tomatoes […]

Tomato Asparagus Salad

recipe ingredients 1 lb. fresh asparagus, trimmed 4 cups romaine lettuce, torn 4 romaine lettuce leaves 1/3 cup low fat Italian salad dressing 12 cherry tomatoes, halved 2 Tbsp. parmesan cheese, shredded recipe directions Cook asparagus in boiling water 5-6 minutes or until crisp tender; plunge in ice water to cool and cease cooking. Line […]

Summer Squash Salad

recipe ingredients 1 16 ounce package rotini or bow tie pasta, cooked 3 cups julienne summer squash, 2 inch pieces 1 1/2 cups chopped tomatoes 1 can rinsed and drained garbanzo beans 1 cup shredded lowfat mozzarella cheese, shredded 1/4 cup fresh chopped basil 1/3 cup lemon juice 2 teaspoons sugar 1/2 teaspoon pepper 1 […]

Summer Seafood Salad

recipe ingredients 4 ears corn, shucked 2 cups finely diced zucchini 1 cup finely diced tomato 6 ounces of your choice: crab, surimi crab sticks, or lobster 1/2 lb shrimp, cooked and peeled 2 Tbsp. fresh lemon juice 1/2 tsp. salt 1/2 tsp. freshly ground black pepper 2 Tbsp. olive oil 1/2 cup slivered fresh […]

Steak and Roasted Vegetable Salad

recipe ingredients 1 pound boneless beef tenderloin steaks, cut 1-inch thick Olive oil-flavored vegetable cooking spray 1 medium zucchini, cut diagonally into 1-inch pieces 1 medium Japanese or baby eggplant, cut diagonally into 1-inch pieces 1 large red, yellow, or green bell pepper, cut into 1-inch strips 1 medium onion, cut into 1-inch wedges 16 […]

Spinach, Romaine and Strawberries with Balsamic Vinaigrette

recipe ingredients Leaves of 1 head romaine lettuce, torn in bite-sized pieces 6 oz. fresh spinach leaves, torn in bite-sized pieces 2 cups fresh strawberries, hulled and quartered 1/4 cup loosely-packed, coarsely-chopped flat-leaf parsley 1 Tbsp. balsamic vinegar, or to taste 2 Tbsp. extra-virgin olive oil Salt and freshly ground pepper recipe directions In a […]

Spinach Salad with Strawberries and Lemon Dressing

recipe ingredients 1 10 oz. bag of fresh spinach, washed and stems removed 2 C. sliced fresh strawberries 1/2 C sliced red or Vidalia onion 1 T freshly grated parmesan cheese 1/3 C fresh lemon juice ( about 1 1/2 lemons) zest from the 2 lemons 3 T sugar 1 T oil dash freshly ground […]

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