Side Dishes

Apple Spinach Salad

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10 oz. package fresh spinach
2 tart apples
1/2 cup cashews, roasted with no salt
1/4 cup sugar or equivalent sugar substitute
1/4 cup apple cider vinegar
1/4 cup vegetable oil
1/4 tsp. garlic salt
1/4 tsp. celery salt

Combine first three ingredients. Combine sugar and next four ingredients in a jar. Cover tightly. Shake vigorously. Pour over spinach. Toss. Chill up to 24 hours.

Preparation Time: 10 minutes
Serves: 6

Nutrition Facts Per Serving:
Calories: 237
Total Fat: 15 g
Cholesterol: 0 mg
Sodium: 242 mg
Total Carbohydrate: 26 g
Protein: 3 g

Baked Apples and Sweet Potatoes

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5 cooked sweet potatoes, peeled and cubed
4 apples, peeled
1/2 cup brown sugar
1/2 tsp. salt
1/4 cup margarine
1 tsp. nutmeg
1/4 cup hot water
2 tablespoons honey

Preheat oven to 350 degrees. Spray casserole dish with non-stick cooking spray. Put a layer of sweet potatoes on the bottom followed by a layer of apples. Then, add some sugar, salt, and tiny pieces of margarine.

Repeat steps above and continue layering ingredients. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces. Sprinkle the top with nutmeg. Mix the hot water and honey together. Pour the mix over the top layer.

Bake for about 30 minutes or until apples are tender.

Preparation Time: 10 minutes
Bake Time: 30 minutes
Serves: 6

Nutrition Facts Per Serving:
Calories: 237
Total fat: 8 g
Cholesterol: 8 mg
Sodium: 236 mg
Total Carbohydrate: 58 g
Protein: 2 g

Recipe Web site

Baked Winter Squash

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1/2 cup onion, chopped
1/2 cup part-skim mozzarella cheese
1 Tablespoon margarine
1/4 teaspoon pepper
3 cups winter squash, cooked and mashed (butter, acorn or spaghetti)

Preheat oven to 400 F. Cook onions on low heat with margarine until tender. Combine all ingredients and place in a 1 quart baking dish. Bake for 35 to 45 minutes.

Preparation Time: 10 minutes
Cook Time: 35 minutes
Serves: 6
Cost per serving: $0.55

Nutrition facts per serving:
Calories: 80
Total Fat: 4 g
Cholesterol: 5 mg
Sodium: 80 mg
Total Carbohydrate: 11 g
Protein: 3 g

Broccoli with Garlic and Parmesan Cheese

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4 cups fresh broccoli florets (about 12 ounces)
1 tablespoon olive oil
3 cloves garlic, thinly sliced
1/4 cup reduced-sodium chicken broth
1/4 cup grated Parmesan or crumbled reduced-fat feta cheese
Black pepper, optional

Rinse broccoli in cold water but do not dry. Place in microwave-safe casserole. Cover; microwave on HIGH 3 minutes or until crisp-tender. Heat oil in large nonstick skillet over medium heat. Add garlic; cook and stir 2 minutes or until garlic is golden brown. Add broth and broccoli. Cook and stir 2 minutes or until broccoli is tender and most of broth is absorbed. Transfer to serving bowl; top with cheese and serve with pepper.

Preparation Time: 10 minutes
Cook Time: 10 minutes
Serves: 4

Nutrition facts per serving:
Calories: 87
Total Fat: 5 g
Cholesterol: 5 mg
Sodium: 116 mg
Total Carbohydrate: 7 g
Protein: 5 g

Broccoli Salad

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6 cups chopped broccoli
1 cup raisins
1 medium red onion, peeled and diced
2 Tablespoons sugar
8 cooked and crumbled bacon slices
2 Tablespoons lemon juice
3/4 cup mayonnaise, lowfat

Combine all ingredients in a medium bowl. Mix well. Chill for 1-2 hours.

Preparation Time: 15 minutes
Cook Time: 1-2 hours
Serves: 8

Nutrition facts per serving:
Calories: 170
Total Fat: 7 g
Cholesterol: 10 mg
Sodium: 170 mg
Total Carbohydrate: 26 g
Protein: 2 g

Broccoli Supreme

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2 10-ounce packages frozen chopped broccoli or spinach
1 cup fat-free, reduced-sodium chicken broth
2 tablespoons reduced-fat mayonnaise
2 teaspoons instant minced onion, optional

Place broccoli in saucepan. Stir in chicken broth, mayonnaise and onion. Simmer, covered, stirring occasionally, until broccoli is tender. Uncover; continue to simmer, stirring occasionally, until most of the liquid has evaporated.

Preparation Time: 10 minutes
Cook Time: 10 minutes
Serves: 7

Nutrition facts per serving:
Calories: 31
Total Fat: 1 g
Cholesterol: 1 mg
Sodium: 26 mg
Total Carbohydrate: 4 g
Protein: 2 g

Cabbage Fruit Salad

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2 cups cabbage, shredded
2 oranges, sectioned and seeded
1/2 cup crushed pineapple, drained
2 medium apples, chopped
4 tablespoons plain low fat yogurt
1 teaspoon honey
2 tablespoons chopped peanuts and/or raisins (optional)

Wash your hands and clean your cooking area. Wash and prepare cabbage, oranges, and apples as directed. Mix all ingredients. Top with peanuts and/or raisins.

Optional topping: peanuts and/or raisins

Preparation Time: 20 minutes
Serves: 6

Nutrition Facts Per Serving:
Calories: 90
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbohydrate: 22 g
Protein: 2 g

Serve with: grilled chicken or pork chops

Cabbage with Peas

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1 teaspoon vegetable oil
6 cups cabbage, fresh, cut up
1 cup frozen green (English) peas
Salt and pepper to taste

Heat oil in a non-stick skillet. Add cabbage and peas. Cook over medium heat until cabbage is soft. Remove from heat and add salt and pepper. Serve.

Preparation Time: 1 minute
Cook Time: 5 to 10 minutes
Serves: 4

Nutrition facts per serving:
Calories: 45
Total Fat: 1.4 g
Cholesterol: 0.0 mg
Sodium: 108 mg
Total Carbohydrate: 7 g
Protein: 2 g

Cabbage-Fruit Salad

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2 cups shredded cabbage
2 oranges, sectioned and seeded
2 medium chopped apples
1 8-ounce can crushed pineapple, drained
2 Tablespoons raisins (optional)
4 Tablespoons plain low-fat yogurt
1 teaspoon honey (optional)

Wash your hands and clean your cooking area. Wash and chop cabbage. Wash and scrub oranges and apples with a vegetable brush or with your hand. Cut as directed above. Mix cabbage, oranges, apples and pineapple together in a mixing bowl. Add raisins, yogurt and honey. Chill until ready to serve.

Preparation Time: 20 minutes
Serves: 6

Nutrition facts per serving
Calories: 90
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbohydrate: 22 g
Protein: 2 g

California Sweet Potatoes

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4 medium sweet potatoes, peeled and cut into 1-inch-thick cubes
3 tablespoons olive oil
1/2 cup sliced California Almonds
4 large garlic cloves, minced
6 sprigs fresh thyme for garnish
1/3 cup fresh thyme leaves, plus
1/2 teaspoon kosher salt (optional)

Preheat oven to 450 degrees F. In a large mixing bowl, combine all ingredients except the sliced almonds and toss. Arrange potato slices into a single layer on a heavyweight rimmed baking sheet or in a 9x13-inch baking dish. Place on the top rack of the oven and roast until tender and slightly browned, about 40 minutes.

Stir together sweet potatoes and roasted almonds in a serving bowl and garnish with thyme sprigs. Serve warm.

Preparation time: 15 minutes
Cook time: 40 minutes
Serves: 4

Nutrition Facts per Serving:
Calories: 410
Total Fat: 16.9 g
Cholesterol: 0 mg
Sodium: 266 mg
Total Carbohydrate: 59.9 g
Dietary Fiber: 8.6 g
Protein: 6.7 g

Carrot, Orange and Raisin Salad

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1½ cups carrots, washed and shredded
1 large orange, peeled and diced
1/2 cup raisins
1/2 cup plain low-fat yogurt

In a large mixing bowl combine carrots, oranges, and raisins. Add yogurt and mix well. Serve immediately or cover and refrigerate.

Preparation Time: 15 minutes
Cook Time: 0 minutes
Serves: 6 portions (1/2 cup each)

Nutrition facts per serving:
Calories: 72
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 35 mg
Total Carbohydrate: 17 g
Protein: 2 g

Chile-Spiced Asparagus

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1 Tablespoon extra-virgin olive oil
2 bunches asparagus, touch ends trimmed, cut into 1-inch pieces
1 Tablespoon water
1 1/2 teaspoon chili powder, or 1 teaspoon smoked paprika
3/4 teaspoon garlic powder
1/2 teaspoon salt
2 Tablespoons sherry vinegar, or red-wine vinegar

Heat oil in large non-stick skillet over medium-high heat. Add asparagus and water; cook, stirring often, 4 to 5 minutes. Add chili powder (or paprika), garlic powder and salt; cook until the asparagus is tender-crisp, about 1 minute. Remove from heat, add vinegar and stir to coat.

Preparation Time: 15 minutes
Cook Time: 4 to 5 minutes
Serves: 4

Nutrition facts per serving:
Calories: 62
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 321 mg
Total Carbohydrate: 6 g
Protein: 3 g

Corn Bread Salad

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1 package corn bread mix
2 tomatoes, chopped
1 bell pepper, chopped
1 onion, chopped
5 slices bacon, crumbled
1 teaspoon mustard
Non-fat mayonnaise to taste

Prepare cornbread according to package directions. After cooling, crumble in a large
bowl. Add remaining ingredients and toss well. Refrigerate before serving.

Preparation Time: 20 minutes (after cornbread is cooked)
Serves: 6

Nutrition Facts Per Serving:
Calories: 234
Total fat: 8 g
Cholesterol: 9 mg
Sodium: 697 mg
Total Carbohydrate: 35 g
Protein: 6 g

Delightful Spinach and Red Pepper Salad

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1 - 6 ounce package fresh baby spinach
1 red bell pepper, chopped
1/2 cup reduced fat parmesan cheese, grated
1/4 cup olive oil
1/4 cup rice vinegar

In a large mixing bowl combine baby spinach, bell pepper, and parmesan cheese. In a small bowl, mix oil and vinegar. Toss dressing and spinach mixture and serve.

Preparation Time: 10 minutes
Cook Time: 0 minutes
Serves: 6 portions

Nutrition facts per serving:
Calories: 118
Total Fat: 11 g
Cholesterol: 7 mg
Sodium: 157 mg
Total Carbohydrate: 3 g
Protein: 3 g

Serve with: Baked chicken or fish

Easy Oriental Rice

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1 Tablespoon oil
1/4 teaspoon salt
1/2 cup celery, washed and sliced
1/4 teaspoon garlic powder
1/4 cup onion, chopped dash of pepper
3 cups frozen peas and carrots, thawed
1 egg, beaten
3 cups rice, cooked and chilled
3 Tablespoons low-sodium soy sauce

In a large non-stick skillet add oil, celery, and onion. Sauté for one minute and add peas and carrots to skillet. Add rice, salt, garlic powder, and black pepper to skillet and continue to cook on medium heat until flavors are blended, about 5 to 10 minutes. Add egg and soy sauce to skillet and mix well. Continue cooking until all liquid is absorbed. Serve immediately.

Preparation Time: 10 minutes
Cook Time: 15 minutes
Serves: 6 portions (2/3 cup each)

Nutrition facts per serving:
Calories: 171
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 436 mg
Total Carbohydrate: 32 g
Protein: 6 g

Serve with: Vegetable and chicken or beef stir-fry

Garlic Basil Green Beans

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2 pounds fresh green beans
2 Tablespoons olive oil
1 clove garlic
1 teaspoon dried basil
Salt and pepper to taste.

Slice off stems, ends, and strings from beans. Boil a large pot of water and place in beans. Add garlic and basil. Cook, stirring frequently, about 4 to 5 minutes or until desired consistency. Season with salt and pepper.

Preparation Time: 10 minutes
Cook Time: 6 minutes
Serves: 10

Nutrition facts per serving:
Calories: 62
Total Fat: 3 g
Cholesterol: 0.0 mg
Sodium: 18 mg
Total Carbohydrate: 9 g
Protein: 2g

Green Bean Salad

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2-14.5 ounces cans green beans, drained
1 small onion, chopped
1 medium tomato, diced
1/3 cup Fat Free Italian dressing

Clean the tops of canned green beans before opening them. Wash and chop onion and dice the tomato. Toss green beans, onion, tomato and dressing together in a bowl. Chill in refrigerator until ready to serve.

Preparation Time: 10 minutes
Chill Time: 20 minutes
Serves: 8
Cost per serving: $0.39

Nutrition facts per serving:
Calories: 30
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 440 mg
Total Carbohydrate: 6 g
Protein: 1 g

Green Bean Salad

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1 can (14.5) green beans
1 can (15.5) kidney beans (rinsed and drained)
1 can (14.5) wax beans
1 small bell pepper
1/2 small onion (more or less to taste)

Sauce:
1/2 cup red wine vinegar
1 tablespoon oil
1/2 teaspoon dry mustard
1/2 teaspoon tarragon leaves
1/2 cup Equal
1/2 teaspoon basil leaves
2 tablespoons dry parsley

Drain all liquids from beans, rinsing and draining kidney beans. Add sliced onion and pepper. Mix sauce ingredients and pour over beans. Make ahead of time to marinate. Store in refrigerator.

Preparation Time: 20 minutes
Serves: 12

Nutrition Facts Per Serving:
Calories: 61
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 185 mg
Total Carbohydrate: 10 g
Protein: 3 g

Green Beans with Maple-Bacon Dressing

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1 16-ounce bag frozen French-style green beans
1/2 cup fat-free, low-sodium chicken broth or water
1 tablespoon bacon bits
1 tablespoon maple syrup
1 tablespoon cider vinegar
1/4 teaspoon black pepper

Bring broth to a boil in large saucepan. Add beans. Cover and simmer over medium-high heat about 7 minutes or until beans are crisp-tender. Remove from heat; drain. Place beans in serving bowl. Mix together bacon bits, syrup, vinegar, and pepper in small bowl or cup. Pour over beans. Toss to coat.

Preparation Time: 15 minutes
Cook Time: 7 minutes
Serves: 6

Nutrition facts per serving:
Calories: 76
Total Fat: 4 g
Cholesterol: 8 mg
Sodium: 324 mg
Total Carbohydrate: 7 g
Protein: 3 g

Grilled Spicy Corn

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2 Tablespoons butter or margarine, melted
4 ears corn with husks
1 Tablespoon taco seasoning mix

Heat coals or gas grill for direct heat. Mix butter and taco seasoning mix. Carefully pull back husk of each ear of corn; remove silk. Spread butter mixture over corn. Pull husks back over ears; tie husks securely with thin piece of husk or string. Cover and grill corn 4 to 5 inches from medium heat 20-30 minutes, turning frequently, until tender.

Simplify:
Grilling adds a smoky flavor to these cobs of corn, but you can get similar results by cooking corn on the stove-top. Spread the seasoned butter on the corn just before serving.

Preparation Time: 10 minutes
Cook Time: 30-40 minutes
Serves: 4

Nutrition facts per serving:
Calories: 175
Total Fat: 7 g
Cholesterol: 15 mg
Sodium: 170 mg
Total Carbohydrate: 27 g
Protein: 4 g

Healthy Brown Rice

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2 to 3 sprays of butter flavored cooking spray
1/2 cup green onions, chopped
2 cups low fat, unsalted chicken broth
2 cups whole grain instant brown rice
1/2 cup carrots, shredded
1/4 cup ground cumin
1/8 teaspoon ground cayenne pepper

Lightly spray a medium non-stick saucepan with cooking spray. Add onion and celery to saucepan. Sauté over medium heat. Add chicken broth and bring to a boil. Mix in rice, carrots, cumin, and cayenne pepper. Cover and remove from heat. Let stand for 5 minutes. Fluff the rice with a fork and serve.

Preparation Time: 5 minutes
Cook Time: 15 minutes
Serves: 6
Cost per serving: $.59

Nutrition facts per serving:
Calories: 134
Total Fat: 2 g
Cholesterol: 8 mg
Sodium: 55 mg
Total Carbohydrate: 25 g
Protein: 5 g

Serve with: Meat and vegetables of your choice.

Home on the Range Ranch Potatoes

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2 pounds Idaho potatoes, peeled and chopped
3 tablespoons butter, softened
1/3 cup half and half
2 tablespoons ranch dressing mix
1 tablespoon canned chipotle peppers in abodo sauce
Salt and pepper to taste

Place potatoes in large pan with water over high heat and boil until tender but still firm, about 15-20 minutes. Heat butter, half and half, and peppers in sauce over low heat until combined. Drain potatoes and place in mixer with butter sauce. Add dressing mix and process until smooth. Season with pepper and salt.

Preparation Time: 5 minutes
Cook Time: 25 minutes
Serves: 4-6

Nutrition facts per serving:
Calories: 97
Total Fat: 18 g
Cholesterol: 39 mg
Sodium: 232 mg
Total Carbohydrate: 146 g
Protein: 10 g

Jamaican Rice

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1 tablespoon vegetable oil
1/2 large onion, sliced
1/2 red apple, cored and sliced
1 pinch curry powder
1 cup water
2/3 cup brown rice
1 teaspoon dark molasses or treacle
1 small banana, sliced
1 tablespoon unsweetened flaked coconut

Heat the oil in a saucepan over medium heat. Add the onion and red apple; cook and stir until onion is transparent. Season with curry powder, and stir in the water. Add the rice and molasses, cover, and cook over low heat until the rice is tender, and water has been absorbed, about 30 minutes. Mix in the banana, then sprinkle the coconut on top. Heat through for a moment over low heat before serving.

Preparation time: 10 minutes
Cook time: 30 minutes
Serves: 2

Nutrition Facts per Serving:
Calories: 400
Total Fat: 10.9 g
Cholesterol: 0 mg
Sodium: 10 mg
Total Carbohydrate: 71.9 g
Dietary Fiber: 5.6 g
Protein: 6 g

Low-Salt Grilled Vegetables

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Cooking spray
1/2 red pepper, cut in strips
8 medium asparagus spears
8-10 fresh string beans
1 medium-large zucchini, sliced lengthwise

Optional Other Ingredients:
Eggplant, onions, summer squash, green pepper, and sliced apples

Clean vegetables, cut into strips or squares, and lay on grill pan. (You may lightly spray your nonstick pan with canned olive oil, but very lightly.)

Cook vegetables over medium heat. Turn them (with plastic clamps or turners) about four times during cooking . Cooking time varies. Start with beans, asparagus, and pepper; after five minutes, add the zucchini. If you want to cook eggplant, it takes a bit longer and will get limp.

Preparation Time: 5 minutes
Cook Time: 10-15 minutes
Serves: 4

Nutrition facts per serving:
Calories: 85
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbohydrate: 8 g
Protein: 2 g

Mashed Sweet Potatoes

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4 medium sweet potatoes with skin
1 Tablespoon margarine
1/4 cup fat-free or low-fat milk
1/3 cup brown sugar
1 teaspoon cinnamon

Fill a large sauce pan with water and bring to a boil. Wash and cut sweet potatoes into small cubes. Put potatoes in boiling water and cook until potatoes are soft ( about 15-25 minutes). Remove potatoes and place in a bowl. Mash potatoes with potato masher or fork. Add margarine, milk, brown sugar and cinnamon, and mix well. Spoon into a bowl or plate and serve immediately.

Preparation Time: 10 minutes
Cook Time: 15-25 minutes
Serves: 8
Cost per serving: $0.15

Nutrition facts per serving:
Calories: 100
Total Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 40 mg
Total Carbohydrate: 21g
Protein: 1 g

Mexican Corn

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2 cans (14.75 oz) cream style corn
2 eggs, beaten
3/4 teaspoon garlic powder
1 tablespoon vegetable oil
1/2 cup cornmeal
1/2 teaspoon salt
2 cups grated low fat cheddar cheese
1 (4 oz.) can green chilies

Preheat oven to 350 degrees. Mix all ingredients together except chilies and cheese. Pour half of mixture into dish. Add cheese and chilies to the mixture. Top with remaining half of mixture. Bake at 350 degrees for 45 minutes.

Preparation Time: 10 minutes
Cook Time: 45 minutes
Serves: 8

Nutrition Facts Per Serving:
Calories: 222
Total fat: 7 g
Cholesterol: 60 mg
Sodium: 715 mg
Total Carbohydrate: 30 g
Protein: 13 g

Mixed Vegetable Casserole

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1 cup fresh broccoli florets
1 cup fresh asparagus
1 cup fresh baby spinach
1 cup fresh summer squash, sliced
1/3 cup green onion, chopped
1 can cream of mushroom soup, 98% fat free
1/2 cup of water
1 Tablespoon fresh basil
1 Tablespoon fresh oregano
Salt and pepper to taste.

Preheat oven to 350 degrees. Coat a 2-quart baking dish with fat free cooking spray. Layer broccoli, asparagus, spinach, squash, and onions in the dish. In a small bowl, mix together soup, water, oregano, basil, salt, and pepper. Pour over vegetables. Cover with foil and bake until is tender (approximately 30 minutes). Serve immediately.

Preparation Time: 10 minutes
Cook Time: 30 minutes
Serves: 6

Nutrition facts per serving:
Calories: 45
Total Fat: 1.3 g
Cholesterol: 2.0 mg
Sodium: 483 mg
Total Carbohydrate: 7 g
Protein: 2 g

Nutty Acorn Squash

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2 teaspoons extra virgin olive oil
1 cup sweet onion
2 cups acorn squash, cubed
1 Tablespoon walnuts, chopped
Salt and pepper to taste

Heat oil in a saucepan over medium heat. Sauté onion and squash for approximately 8 minutes. Add walnuts and continue sautéing for another few minutes. Add salt and pepper to taste. Remove from heat and cover. Let sit for 10 minutes and then serve.

Preparation Time: 3 minutes
Cook Time: 18 minutes
Serves: 2

Nutrition facts per serving:
Calories: 154
Total Fat: 7 g
Cholesterol: 0.0 mg
Sodium: 18 mg
Total Carbohydrate: 23g
Protein: 3 g

Pea Salad

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1 cup turkey ham, diced
2 cups frozen sweet peas
1/2 cup celery, chopped
1/4 cup onion, chopped
1/4 cup reduced fat cheddar cheese, shredded
1/2 cup fat-free salad dressing
salt, pepper, garlic to taste

Wash your hands and clean your cooking area. Combine turkey ham and vegetables. Stir in salad dressing. Mix well to combine all ingredients. Serve immediately or refrigerate promptly.

Preparation Time: 15 minutes
Cook Time: 15 minutes
Serves: 8

Nutrition Facts Per Serving:
Calories: 80
Total Fat: 2 g
Cholesterol: 20 mg
Sodium: 470 mg
Total Carbohydrate: 8 g
Protein: 8 g

Serve with: baked chicken

Potato Salad with Yogurt Dressing

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4 cups cooked potatoes, peeled and chopped
3/4 cup fat-free plain yogurt
1 tablespoon extra virgin olive oil
1 tablespoon vinegar
1 cup celery, chopped
1/4 cup onions, chopped
salt and black pepper to taste (optional)

Wash your hands and clean your cooking area. Boil potatoes until fork soft. Let cool. In a large bowl, combine yogurt, olive oil, and vinegar. Add celery, onion, salt and pepper, mix well. Fold potatoes into yogurt dressing. Refrigerate at least 1 hour before serving.

Optional topping: paprika

Preparation Time: 15 minutes
Cook Time: 30 minutes
Serves: 12

Nutrition Facts Per Serving:
Calories: 60
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 20 mg
Total Carbohydrate: 12 g
Protein: 2 g

Serve with: barbeque beef, chicken, or pork

Quick Mexican Brown Rice

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1 cup raw brown rice
16 ounce jar salsa
15 ounce can black beans (no salt added)
16 ounces frozen corn
14.5 ounce can diced tomatoes (no salt added)
1 teaspoon ground cumin
12 ounces water

Mix all ingredients together and add to a 13x9 inch baking dish. Cover tightly with foil and bake at 375° for approximately one hour and fifteen minutes or until rice is fully cooked and the mixture thickens.

Preparation Time: 15 minutes
Cook Time: 1.25 hours
Serves: 8

Nutrition facts per serving:
Calories: 203.1
Total Fat: 1.2 g
Cholesterol: 0 mg
Sodium: 182.6 mg
Total Carbohydrate:42.5 g
Protein: 6.5 g
Fiber: 4.1 g

Roasted Cauliflower with Paprika

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1 head cauliflower, cored and broken into small florets
2 tablespoons olive oil
1 1/2 teaspoons paprika
Coarse salt and ground pepper

Preheat oven to 450 degrees. Line a rimmed baking sheet with aluminum foil. Spread cauliflower on foil. Sprinkle with oil and paprika; toss to coat. Season with salt and pepper. Roast until tender and lightly browned, 20 to 25 minutes, tossing once.

Preparation Time: 10 minutes
Cook Time: 25 minutes
Serves: 4

Nutrition facts per serving:
Calories: 74
Total Fat: 7 g
Cholesterol: 0 g
Sodium: 20 mg
Total Carbohydrate: 4 g
Protein: 1.4 g

Roasted Potatoes

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2 pounds of potatoes, red or white with skins intact
2 Tablespoons olive oil
1/2 teaspoon rosemary
Salt and pepper to taste

Preheat the oven to 425° F. Wash the potatoes and allow them to dry. Do not peel the potatoes, but you may wish to cut out the eyes or any surface blemishes. Baby potatoes may be left whole. Large potatoes should be cut into 2 inch cubes.

Place the potatoes in a baking dish and drizzle the olive oil over the potatoes. Add rosemary, salt and pepper.

Roast the potatoes uncovered for approximately one hour. Turn the potatoes occasionally during the cooking time. The potatoes will be done when the flesh is soft and easily pierced with a fork.

Preparation Time: 10 minutes
Cook Time: 1 hour
Serves: 4

Nutrition facts per serving:
Calories: 220
Total Fat: 7 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbohydrate: 36 g
Protein: 4 g

Serve with: Can be served with any main dish

Spicy Confetti Brown Rice

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½ cup diced and seeded tomatoes
½ medium yellow or red onion, diced
½ small fresh jalapeno (optional)
3 cups cooked brown rice (chilled)
½ cup canned corn
½ cup black beans
1 Tablespoon ground cumin
1 teaspoon pepper
2 cups salsa
¼ cup fresh cilantro

Wash hands and cooking area. Clean the tops of canned food items before opening them. Wash and cut all of your vegetables and put them in a large mixing bowl. Add in the rice, corn, beans, cumin, salt, and pepper. Cover and refrigerate for 45 minutes or overnight. Just before you serve the salad, toss in the salsa and cilantro. Serve cold.

Preparation Time: 20 minutes
Chill Time: 45 minutes
Serves: 12

Nutrition facts per serving:
Calories: 110
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 450 mg
Total Carbohydrate: 23 g
Protein: 3 g

Spicy Corn Salsa

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2 cups corn kernels, canned or frozen
2 Tablespoons red onion, minced
2 Tablespoons tomato, diced
2 Tablespoons jalapeño peppers, diced
2 Tablespoons lime juice
2 teaspoons artificial sweetener (Splenda)
1 Tablespoon vinegar
salt, pepper, garlic to taste

Optional ingredients:
1/4 cup ripe avocado, diced

Wash your hands and clean your cooking area. Drain corn and combine all ingredients. Serve immediately or let chill for several hours before serving.

Serves: 6

Nutrition facts per serving:
Calories: 70
Total Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 230 mg
Total Carbohydrate: 11 g
Protein: 1 g

Spicy Roasted Edamame

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1 1/4 cups frozen shelled edamame (green soybeans), thawed
2 teaspoons olive oil
1/8 teaspoon ground black pepper
1/2 teaspoon chili powder
1/8 teaspoon paprika
1/4 teaspoon dried basil
1/4 teaspoon ground cumin
1/4 teaspoon onion powder

Preheat oven to 375 degrees F (190 degrees C). Place the thawed edamame into a mixing bowl, drizzle with the olive oil, then sprinkle with chili powder, basil, onion powder, cumin, paprika, and pepper. Toss until the edamame are evenly coated with the oil and spices. Spread into a 9x13 inch glass baking dish in a single layer.

Bake uncovered in the pre-heated oven until the beans begin to brown, 12 to 15 minutes. Stir once halfway through cooking.

Preparation time: 5 minutes
Cook time: 15 minutes
Serves: 4

Nutrition Facts per Serving:
Calories: 141
Total Fat: 7.9 g
Cholesterol: 0 mg
Sodium: 16 mg
Total Carbohydrate: 9.3 g
Dietary Fiber: 3.5 g
Protein: 10.5 g

Spinach, Strawberry, Pecan Salad

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1 pound fresh spinach, washed & dried
1 pint strawberries, washed & halved
1/4 cup pecan halves, toasted

Dressing:
1/3 cup raspberry vinegar
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 cup sugar
1 cup olive oil
1 1/2 Tablespoons poppy seeds

Combine dressing ingredients except the poppy seeds in a blender. Add the poppy seeds by hand. Toss dressing with spinach, strawberries, and hot pecans. The hot nuts will slightly wilt the greens.

Preparation Time: 10 minutes
Cook Time: 0 minutes
Serves: 6

Nutrition facts per serving:
Calories: 230
Total Fat: 20 g
Cholesterol: 0 mg
Sodium: 190 mg
Total Carbohydrate: 12 g
Protein: 4 g

Spring Strawberry Spinach Salad

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1 bunch spinach, rinsed
10 large strawberries, sliced
1/2 cup white sugar
1 teaspoon salt
1/3 cup white wine vinegar
1 cup vegetable oil
1 Tablespoon poppy seed

In a large bowl, mix the spinach and strawberries. In a blender, place the sugar, salt, vinegar, and oil, and blend until smooth. Stir in the poppy seeds. Pour over the spinach and strawberries, and toss to coat.

Preparation Time: 15 minutes
Cook Time: 0
Serves: 4

Nutrition facts per serving:
Calories: 61
Total Fat: 20 g
Cholesterol: 0 mg
Sodium: 250 mg
Total Carbohydrate: 31 g
Protein: 2 g

Stuffed Mushrooms

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1 pound (about 10-12) large white mushrooms, cleaned and dried with paper towels
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons reduced-fat mayonnaise
3 tablespoons fat-free sour cream
2 tablespoons grated Parmesan cheese
5 tablespoons Italian seasoned bread crumbs
1 tablespoon balsamic vinegar
2-3 drops hot pepper sauce, optional

Preheat broiler. Spray a baking sheet with nonstick spray. Trim the mushroom stems. Put out stems, chop, and reserve. Lay the mushrooms, rounded side down, on the baking sheet. In a small bowl, combine 1/3 cup mushroom stems, chives, mayonnaise, sour cream, cheese, bread crumbs, vinegar, and hot pepper sauce. Stir well to mix.

Stuff each mushroom with the cheese mixture. Broil 2 inches from the broiler until the stuffing begins to brown, about 2-4 minutes. Serve warm.

Preparation Time: 15 minutes
Cook Time: 2-4 minutes
Serves: 10-12 (1 mushroom per serving)

Nutrition facts per serving:
Calories: 41
Total Fat: 2 g
Cholesterol: 3 mg
Sodium: 159 mg
Total Carbohydrate: 5 g
Protein: 2 g

Sunshine Salad

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2 cups carrots, shredded
1/2 cup low fat vanilla yogurt
1/2 cup pineapple, crushed
1/4 cup or raisins

Wash your hands and clean your cooking area. Mix all ingredients together in a mixing bowl. Toss and serve immediately.

Preparation Time: 10 minutes
Serves: 8

Nutrition Facts Per Serving:
Calories: 100
Total Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 30 mg
Total Carbohydrate: 23 g
Protein: 2 g

Serve with: Grilled chicken or pork

Tahini Spinach

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1 (10 ounce) package frozen chopped spinach
1/2 cup water
1/4 teaspoon ground cumin
1 tablespoon tahini
cayenne pepper, or to taste
2 cloves garlic, minced
1/3 cup red wine vinegar
1/4 teaspoon paprika
salt and pepper to taste

Place the spinach and water into a saucepan, and bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer 4 to 6 minutes until tender.

Meanwhile, whisk together the tahini, garlic, cumin, paprika, cayenne pepper, and red wine vinegar. Season to taste with salt and pepper. Drain the cooked spinach, and top with the tahini sauce to serve.

Preparation time: 10 minutes
Cook time: 10 minutes
Servings: 3

Nutrition Facts per Serving:
Calories: 64
Total Fat: 3.1 g
Cholesterol: 0 mg
Sodium: 207 mg
Total Carbohydrate: 7.6 g
Dietary Fiber: 3.4 g
Protein: 3.8 g

Waldorf Apple Salad

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1 cup celery, washed and diced
1 teaspoon lemon juice
2 apples, washed and diced
1 teaspoon lemon zest
1/2 cup walnuts, chopped
1 teaspoon sugar
1/2 cup low-fat vanilla yogurt

Combine celery, apples, and walnuts in a large mixing bowl and set aside. In a small mixing bowl, combine yogurt, lemon juice, and sugar to make dressing. Add dressing to apple mixture and mix well. Serve immediately or cover and refrigerate until ready to serve.

Preparation Time: 10 minutes
Cook Time: 0 minutes
Serves: 6 portions (1/2 cup each)

Nutrition facts per serving:
Calories: 108
Total Fat: 7 g
Cholesterol: 1 mg
Sodium: 28 mg
Total Carbohydrate: 11 g
Protein: 3 g

Serve with: Deli style sandwich

Warm Red Pepper and Corn

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3 cups corn kernels, blanched
1 sweet red pepper, diced
1 small red onion, diced
2 cloves garlic, chopped
1/4 cup Italian dressing
1 cup feta cheese
1/2 tablespoon paprika
Salt and pepper to taste
1 lime slice for garnish

Preheat the broiler. In a broiler-safe dish or roasting pan, combine the corn, red pepper, onion, and garlic. Toss to mix well. Season with salt and pepper to taste. Add the dressing and mix well. Crumble the feta cheese over the mixture and sprinkle with paprika. Broil until the cheese starts to melt, 3-5 minutes.

Preparation Time: 10 minutes
Cook Time: 3-5 minutes
Serves: 4

Nutrition facts per serving:
Calories: 25
Total Fat: 14 g
Cholesterol: 33 mg
Sodium: 320 mg
Total Carbohydrate: 32 g
Protein: 10 g

Serve with: a slice of lime.

Whole Wheat Pasta Salad

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3 cups 100% whole wheat pasta, cooked and drained
1 small bell pepper, diced
1/2 cup yellow squash, diced
1/2 cup tomato, diced
1/4 cup purple onion, diced
1/4 cup black olives, sliced
3 Tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder

Cook pasta according to package directions; drain and set aside. Wash and prepare bell pepper, squash, tomato, onion, and olives as directed. Mix all ingredients together in a large bowl. Serve immediately or cover and refrigerate.

Preparation Time: 15 minutes
Cook Time: 0 minutes
Serves: 8 portions (2/3 cup each)

Nutrition facts per serving:
Calories: 79
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 203 mg
Total Carbohydrate: 16 g
Protein: 3 g

Serve with: A grilled chicken sandwich, deli style sandwich or hamburger.

Zucchini and Potato Bake

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2 med zucchini, quartered and cut into large pieces
4 med potatoes, peeled and cut into large chunks
1 med red bell pepper, seeded and chopped
1 clove garlic, sliced
1/2 cup dry bread crumbs
1/4 cup olive oil
paprika to taste
salt to taste

Preheat oven to 400 degrees F (200 degrees C). In a medium baking pan, toss together the zucchini, potatoes, red bell pepper, garlic, bread crumbs, and olive oil. Season with paprika, salt, and pepper.

Bake 1 hour in the preheated oven, stirring occasionally, until potatoes are tender and lightly brown.

Optional Toppings: 1/2 cup parmesan cheese

Preparation time: 15 minutes
Cook time: 1 hour
Serves: 6

Nutrition Facts per Serving:
Calories: 243
Total Fat: 9.8 g
Cholesterol: 0 mg
Sodium: 147 mg
Total Carbohydrate: 35 g
Dietary Fiber: 4.8 g
Protein: 5.1 g