1. FAJITA PULLED PORK

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "1. FAJITA PULLED PORK"

Transcription

1 1 (2 pound) boneless pork loin roast 1 (4 ounce) can diced green chilies 3 tablespoons Wildtree Fajita 2 tablespoons Wildtree Taco Sauce 1. FAJITA PULLED PORK h ½ cup chicken broth (6-inch) flour tortillas 2 cups shredded lettuce 1 tomato, diced ½ cup sour cream Thaw freezer bag completely before emptying into a slow cooker. Pour chicken broth over roast, cover, and cook on high for 4-5 hours or low for 6- hours. Shred pork in the slow cooker and toss with juices. Place shredded pork in tortillas. Serve topped with lettuce, tomatoes and sour cream. Calories 370; Fat 20g; Saturated Fat g; Carbohydrates 20g; Fiber 2g; Protein 27g; Cholesterol 0mg; Sodium 590mg 2 pounds thin-cut boneless pork chops 1½ cups bread crumbs ¼ teaspoon black pepper 1 package (½ teaspoon) Wildtree Gourmet Sea Salt: Garlic, provided ½ cup Wildtree Natural 2 tablespoons Wildtree Hearty Spaghetti 2. ITALIAN HERB CRUSTED PORK CHOPS 25m Thaw freezer bag completely before following the recipe. Preheat oven to 350 F and line a sheet pan with greased foil. Place pork chops on the prepared sheet pan, pressing loose bread crumbs on top for even coating. Bake for minutes until completely cooked through: 145 F. Turn the oven broiler to high, move the pork chops to the top position in the oven, and broil for 1-2 minutes until bread crumbs are browned: keep a close eye on the pork chops to make sure they don t burn. Serve with Rice Pilaf (see additional recipes). Calories 260; Fat 12g; Saturated Fat 2.5g; Carbohydrates 16g; Fiber 1g; Protein 22g; Cholesterol 60mg; Sodium 420mg

2 3. ASIAN FLANK STEAK 20m 2 pounds beef flank steak 1 bottle (2 tablespoons) soy sauce, provided 1 bottle (2 tablespoons) sesame oil, provided & Spicy Thaw freezer bag completely before following the recipe. Preheat grill to high heat. Clean and grease the grill grates. Grill flank steak for 7-10 minutes on each side until cooked to desired doneness: 130 F for medium rare. Serve with vegetable of your choice (see additional recipes). Calories 230; Fat 12g; Saturated Fat 4.5g; Carbohydrates 2g; Fiber 0g; Protein 25g; Cholesterol 55mg; Sodium 30mg 4. ZESTY CITRUS CHICKEN 35m 6 1 orange, zested and juiced 1 package (½ teaspoon) Wildtree Gourmet Sea Salt: Garlic, provided 1 tablespoon Wildtree Natural 2 teaspoons Wildtree Hearty Spaghetti Thaw freezer bag completely before following the recipe. Preheat oven to 350 F and grease a 9 x 13 inch baking dish. Arrange chicken breasts in the baking dish with sauce from the freezer bag and bake for minutes until cooked through: 165 F. Turn oven broiler to high and broil for 2-5 minutes until the top of the chicken breasts are browned. Serve with vegetable of your choice (see additional recipes). Calories 200; Fat 5g; Saturated Fat 1g; Carbohydrates 4g; Fiber 0g; Protein 34g; Cholesterol 110mg; Sodium 230mg

3 2 pounds beef stew meat 1 yellow onion, diced 1 green bell pepper, chopped 1 (2 ounce) can crushed tomatoes 1 (15 ounce) can low sodium black beans, drained and rinsed 1 (15 ounce) can low sodium red kidney beans, drained and rinsed 1 (4 ounce) can diced green chilies 5 tablespoons Wildtree Fajita 2 tablespoons Wildtree Taco Sauce 2 cups water ½ cup sour cream ½ cup shredded cheddar cheese ¼ cup sliced pickled jalapeños 5. FAJITA CHILI h Thaw freezer bag completely before emptying into a slow cooker. Stir in water, cover, and cook on high for 3-4 hours or low for 6- hours. Serve topped with sour cream, cheddar cheese, and pickled jalapeños. Calories 350; Fat 11g; Saturated Fat 5g; Carbohydrates 30g; Fiber 12g; Protein 36g; Cholesterol 90mg; Sodium 730mg 1 green bell pepper, sliced 1 yellow onion, diced 1 (4 ounce) can diced green chilies ¾ cup Wildtree Taco Sauce 2 teaspoons Wildtree Fajita 6. GREEN CHILE CHICKEN BURRITOS h 1 cup dry rice (6-inch) flour tortillas ½ cup shredded cheddar cheese 1 tomato, diced 3 scallions, sliced Thaw freezer bag completely before emptying into a slow cooker. Cover and cook on high for 3-4 hours or low for 6- hours. Remove chicken and shred. Prepare rice according to package directions. Place chicken and rice in tortillas. Serve tortillas filled with chicken, cheddar cheese, tomato, and scallions. Calories 310; Fat 7g; Saturated Fat 2.5g; Carbohydrates 27g; Fiber 2g; Protein 31g; Cholesterol 90mg; Sodium 540mg

4 ½ cup Wildtree Sweet & Spicy Thai Chili Sauce 7. SWEET & SPICY THAI CHILI CHICKEN 25m 6 Thaw freezer bag completely before following the recipe. Heat Natural in a 12-inch nonstick skillet over medium-high heat. Remove chicken breasts from bag, reserve the marinade, and sear for 5 minutes on each side until lightly browned and cooked through: 165 F. Reduce heat to medium-low, add reserved marinade, and simmer for 15 minutes. Serve over rice with vegetable of your choice (see additional recipes). Calories 250; Fat 9g; Saturated Fat 1.5g; Carbohydrates g; Fiber 0g; Protein 32g; Cholesterol 110mg; Sodium 220mg *Rice not included in nutrient information In Your Freezer Bag a: 2 pounds beef stew meat ½ teaspoon black pepper 1 package (½ cup) all-purpose flour, provided 1 package (½ teaspoon) Wildtree Gourmet Sea Salt: Garlic, provided. HUNGARIAN BEEF GOULASH h 20m In Your Freezer Bag b: 3 yellow onions, sliced 1 tablespoon Wildtree Hearty Spaghetti 2 tablespoons Wildtree Pacific Fusion Sauce 1 package (1 teaspoon) paprika, provided 12 ounces beer Thaw freezer bag completely before following the recipe. Heat Natural in a 12-inch skillet over medium-high heat. Working in batches, sear the beef from freezer bag a and transfer to a slow cooker. Mix paprika into the beef, and top with beer and the contents of freezer bag b. Cook on low for 6- hours, or high for 3-4 hours. Serve over egg noodles with vegetable of your choice (see additional recipes). Calories 250; Fat 9g; Saturated Fat 2.5g; Carbohydrates 15g; Fiber 1g; Protein 27g; Cholesterol 75mg; Sodium 420mg *Egg noodles not included in nutrient information

5 9. SESAME FUSION CHICKEN 20m 3 scallions, sliced 1 package (1 tablespoon) sesame seeds, provided ¼ cup Wildtree Pacific Fusion Sauce 3 tablespoons Wildtree Sweet Thaw freezer bag completely before following the recipe. Preheat oven to 350 F and line a sheet pan with greased foil. Spread chicken on the prepared sheet pan and bake for 20 minutes until cooked through: 165 F. Serve over rice with vegetable of your choice (see additional recipes). Calories 210; Fat 7g; Saturated Fat 1g; Carbohydrates 7g; Fiber 0g; Protein 26g; Cholesterol 5mg; Sodium 370mg *Rice not included in nutrient information 10. BANGKOK CHICKEN SATAY 10m, cut for skewers 1 red onion, cut for skewers ¼ cup Wildtree Pacific Fusion Sauce 2 tablespoons Wildtree Sweet & Spicy wooden skewers, soaked in water 1 cup cherry tomatoes 2 tablespoons Wildtree Sweet & Spicy 1 tablespoon Pacific Fusion Sauce ¼ cup seed/nut butter* Thaw freezer bag completely before following the recipe. Preheat grill to high heat. Clean and grease the grill grates. Skewer chicken, onion, and cherry tomatoes alternately onto soaked wooden skewers. Grill for 3-5 minutes on each side until vegetables are lightly charred and chicken is cooked through: 165 F. Mix Sweet & Spicy, Pacific Fusion Sauce, and seed/nut butter to make a dipping sauce. Serve skewers with dipping sauce, rice, and vegetable of your choice (see additional recipes). Calories 270; Fat 12g; Saturated Fat 1.5g; Carbohydrates 11g; Fiber 2g; Protein 30g; Cholesterol 5mg; Sodium 530mg *Almond butter used for nutrient information *Rice not included in nutrient information

6 Additional RICE PILAF 50m Ingredients: 1 tablespoon Wildtree Natural ½ yellow onion, finely chopped 1 cup long grain brown rice 1 tablespoon Wildtree Hearty Spaghetti 1 (14.5 ounce) can diced tomatoes, no salt added 1¾ cups water ¼ teaspoon salt ¼ teaspoon black pepper Heat Wildtree Natural in a small saucepan over medium heat. Sauté onion and rice for 3-7 minutes, stirring frequently, until rice is lightly toasted and onions are tender. Stir in Spaghetti, diced tomatoes, and water. Season with salt and pepper. Bring to a boil, reduce heat to medium-low, cover, and simmer for minutes until rice is tender. Stir, remove from heat, cover, and let rest for 5-10 minutes. Serve warm. Calories 120; Fat 2.5g; Saturated Fat 0g; Carbohydrates 21g; Fiber 2g; Protein 2g; Cholesterol 0mg; Sodium 130mg Additional ROASTED ITALIAN VEGETABLE MEDLEY 30m 6 Ingredients: 1 zucchini, chopped ½ red onion, sliced 16 ounces mushrooms, halved 2 cups cherry tomatoes cloves garlic, peeled 3 tablespoons Wildtree Natural 2 teaspoons Wildtree Hearty Spaghetti ½ teaspoon salt Preheat oven to 425 F and line a sheet pan with greased foil. Toss all ingredients together and spread on the prepared sheet pan. Roast for minutes, stirring halfway through cooking time, until vegetables are lightly browned and tender. Serve hot. Calories 90; Fat 5g; Saturated Fat 0.5g; Carbohydrates 9g; Fiber 3g; Protein 4g; Cholesterol 0mg; Sodium 300mg

7 Ingredients: 1½ tablespoons Wildtree Natural 1 tablespoon Wildtree Fajita 3 tablespoons Wildtree Taco Sauce 6 ears corn Additional ½ cup cotija cheese or feta cheese ¼ cup chopped cilantro ¼ cup panko bread crumbs FAJITA STREET CORN 30m 6 Preheat oven to 350 F. Whisk together Natural, Fajita, and Taco Sauce until combined. Toss corn in sauce until heavily coated. Roast corn for minutes, turning halfway through cooking time, until corn is lightly browned and tender. Toss together cheese, cilantro, and bread crumbs. Sprinkle mixture on top of corn. Serve hot. Calories 160; Fat g; Saturated Fat 2g; Carbohydrates 22g; Fiber 2g; Protein 6g; Cholesterol 10mg; Sodium 230mg Ingredients: ounces baby corn 2 cups broccoli 2 cups snap peas Additional 1 cup shredded carrot 2 tablespoons Wildtree Pacific Fusion Sauce 2 tablespoons Wildtree Sweet & Spicy PACIFIC STIR FRY 20m 6 Heat Natural in a 12-inch nonstick skillet over medium-high heat. Sauté baby corn, broccoli, snap peas, and shredded carrot for minutes, stirring frequently, until vegetables are tender and lightly browned. Stir in Pacific Fusion Sauce and Sweet & Spicy and cook for 5 minutes until sauce boils. Serve hot. Calories 130; Fat 5g; Saturated Fat 0.5g; Carbohydrates 19g; Fiber 3g; Protein 3g; Cholesterol 0mg; Sodium 260mg

Lose It! Premium Meal Plan #4

Lose It! Premium Meal Plan #4 Lose It! Premium Meal Plan #4 Broiled Cod Dijon Pasta with Pancetta and Peas Balsamic Chicken Marinated Broiled Flank Steak Spinach and Mushroom Pizza SHOPPING LIST Ingredients for the side dishes are

More information

Bayou Bourbon Pork Stir-Fry

Bayou Bourbon Pork Stir-Fry Asian Sesame Chicken Fingers 1½ pounds boneless skinless chicken breasts, cut into ½-¾-inch-thick strips ² ³ cup Asian Sesame Slow-Cooker Sauce, divided 1 cup plain panko bread crumbs 2-3 tablespoons grated

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

Lose It! Premium Meal Plan #13

Lose It! Premium Meal Plan #13 Lose It! Premium Meal Plan #13 Marmalade-Glazed Mahi Mahi Asian-Style Grilled Pork Chops Margherita Pizza Broiled Beef Kebabs Roasted Chicken with Spring Herbs SHOPPING LIST Ingredients for the side dishes

More information

Shopping List: 4 Hearty Salads for Easy Lunches

Shopping List: 4 Hearty Salads for Easy Lunches Shopping List: 4 Hearty Salads for Easy Lunches Dry Goods 1 can lentils 1 can low- sodium beans 1 can corn (or 1 cup frozen corn) 2 cups dry quinoa ¼ cup almonds or other nuts 1 loaf of whole wheat bread

More information

Chicken Parmesan, Veggies & Spaghetti

Chicken Parmesan, Veggies & Spaghetti Chicken Parmesan, Veggies & Spaghetti Portions 1 1 Plate (12.7 Oz) Nutritional Information Calories 230 Sat. Fat 2g Carbs 18g Sodium 280mg Protein 24g Fiber 3g Fat 7g If left over, do not reuse. Chicken

More information

Broiled Tomatoes and Cheese

Broiled Tomatoes and Cheese Broiled Tomatoes and Cheese Makes: 3 servings 3 tomatoes (large, firm) 8 ounces cottage cheese, low-fat 1/2 teaspoon basil (dried) 1/8 teaspoon black pepper 1/4 cup bread crumbs (plain) cooking spray (or

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Simply Salsa Chicken. Beef & Cheese Taco Skillet

Simply Salsa Chicken. Beef & Cheese Taco Skillet Simply Salsa Chicken 1½ pounds boneless skinless chicken breasts, cut into 6 pieces 1 (15 ounce) can black beans, rinsed and drained 1 (14.5 ounce) can fire roasted diced tomatoes, undrained 1 (12 ounce)

More information

Heart-Healthy Plant-Based Menu

Heart-Healthy Plant-Based Menu Heart-Healthy Plant-Based Menu One-Pan Mexican Quinoa Oatmeal Banana Cookies Serving: 1 meal Calories 547 Total Fat 15 g Saturated Fat 4 g Monounsaturated Fat 7 g Polyunsaturated Fat 2 g Sodium 477 mg

More information

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org WHEAT FOODS A Selection of International Recipes from the Wheat Foods Council WheatFoods.org Beef Fajitas 6-8 inch whole wheat flour tortillas 1 pound top round beef steak cut into ¾ inch julienne strips

More information

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS Marinate sirloin (20 minutes or up to 24 hours) Peanut sauce Pineapple broccoli slaw o ½ medium Serrano pepper, minced, about 2 teaspoons

More information

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced Low Sodium Cookbook Appetizers and Snacks: Banana Fizz Favorite Serving Size: 1/2 cup, makes 5 servings One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup

More information

One Pot October // Roasting Pan Recipes (Low Carb)

One Pot October // Roasting Pan Recipes (Low Carb) One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:

More information

Egg Drop Noodle Soup

Egg Drop Noodle Soup Egg Drop Noodle Soup Why go out for Chinese when you can stay in and make this classic Asian soup recipe in less than 30 minutes? Simply Asia Lo Mein Noodles and whisked eggs come together in a garlicky,

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

Easy Peasy Pasta. Prep Time: 20 minutes Serves: 6

Easy Peasy Pasta. Prep Time: 20 minutes Serves: 6 Easy Peasy Pasta Prep Time: 20 minutes Serves: 6 2 cups fresh peas (or 2 cups frozen peas, thawed) 1 pound whole wheat pasta 1 cup part-skim ricotta cheese ¼ cup (loosely packed) fresh parsley leaves (chopped)

More information

Crock Pot Chicken Burrito Bowls

Crock Pot Chicken Burrito Bowls Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup

More information

A SummerMenu for an August Fiesta

A SummerMenu for an August Fiesta A SummerMenu for an August Fiesta Grilled Salmon Tacos with Avocado and Corn Pico de Gallo Watermelon and Summer Berry Salad with Watercress Black Turtle Beans with Lime Yogurt Crema and Fire-Roasted Red

More information

Beef & Noodle Stir-Fry. Cheesy BBQ Chicken

Beef & Noodle Stir-Fry. Cheesy BBQ Chicken Beef & Noodle Stir-Fry 2 tablespoons vegetable oil 1½ pounds boneless beef sirloin steak, thinly sliced 1 red bell pepper, thinly sliced 1 cup matchstick carrots 1 teaspoon Seasoned Salt ½ cup Hey Garlic!

More information

FOR ONE Summer Sample Plan

FOR ONE Summer Sample Plan FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,

More information

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library Knowledge @ Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights July 6, 2016 Leavenworth Public Library Presented by Sharon Riedel Kansas State University Research and Extension

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Fruit and Vegetables Recipes Grilled Pineapple

Fruit and Vegetables Recipes Grilled Pineapple Master Nutrition program Fruit and Vegetables Recipes Grilled Pineapple 1 fresh pineapple, peeled, cored, sliced 1-inch thick ½ cup brown sugar 2 T. lemon juice ¼ tsp. cinnamon Combine brown sugar, juice

More information

Week Plan Recipes Week of March 25 - March 31

Week Plan Recipes Week of March 25 - March 31 Week Plan Recipes Week of March 25 - March 3 Scrambled Eggs with Bacon and Vegetables Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 355 Carbohydrate 0g Protein 20g Fat 27g 8 slice(s)

More information

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients.

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients. Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. ¾ cup per serving. 1. Combine all ingredients Prep time: 10 minutes in a medium, microwave Cook time: 2 minutes safe bowl.

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

TABLE OF Contents. Mediterranean Grilled Chicken and Grape Skewers Grilled Grape, Strawberry and Mango Skewers with Honey-Orange Glaze...

TABLE OF Contents. Mediterranean Grilled Chicken and Grape Skewers Grilled Grape, Strawberry and Mango Skewers with Honey-Orange Glaze... Spectacular Skewers SPECTACULAR Skewers Skewers are fun, easy, endless in their variety and versatility and spectacular with California grapes! Grapes juicy burst of flavor complements the flavors of the

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan

More information

Discover the Wonder of Vegetables with Birds Eye - Recipes

Discover the Wonder of Vegetables with Birds Eye - Recipes Discover the Wonder of Vegetables with Birds Eye - Recipes My Mother s Spaghetti with Peas and Corn Curried Vegetables and Potatoes Vegetable Quinoa Pilaf Mac & Greens Recipes courtesy of Marcus Samuelsson

More information

Soulful Recipes. building healthy traditions

Soulful Recipes. building healthy traditions Soulful Recipes building healthy traditions Building Healthy Traditions Family, faith, food, music, art, and dance bind together, forming the soul of the African American. We must also weave good health

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

More information

Bacon & Dijon Pork Burgers. Bacon-Glazed Meatloaf

Bacon & Dijon Pork Burgers. Bacon-Glazed Meatloaf Bacon & Dijon Pork Burgers 1½ pounds ground pork ¼ cup Bacon Pepper Jam, divided 5 tablespoons Honey Dijon Vinaigrette, divided 2 teaspoons olive oil, optional 6 slices Colby Jack cheese 6 lettuce leaves

More information

Lose It! Premium Meal Plan #6

Lose It! Premium Meal Plan #6 Lose It! Premium Meal Plan #6 Thyme-Roasted Chicken Thighs Penne with Leafy Greens Provencal Lamb Chops Crunchy Baked Haddock Beef Burgundy SHOPPING LIST Ingredients for the side dishes are in italics.

More information

Breakfast October 8, 2013

Breakfast October 8, 2013 1 Melon Salad Breakfast October 8, 2013 1 cup sugar 1-1/2 cups water or fruit juice 2 tablespoons lemon juice 2 tablespoons vinegar 1 teaspoon ground ginger 4 Spanspek (Use cantaloupes if in the USA) 1/4

More information

Seafood Recipes

Seafood Recipes www.onieproject.org Seafood Recipes Try to eat 8 oz of seafood each week! You can eat it all in one sitting, or break it up throughout the week! A drained can of tuna is about 3-4 oz & an average tilapia

More information

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains

More information

RICE BOWL VEGETABLES SAUCE, SEASONING VARIETIES OR FRUIT PROTEIN OR GARNISH

RICE BOWL VEGETABLES SAUCE, SEASONING VARIETIES OR FRUIT PROTEIN OR GARNISH www.usarice.com Brown rice is in... the new WIC Food Package! What is whole grain brown rice? Everyone knows and loves white rice, but brown rice is less familiar to many people. Brown rice is a whole

More information

SUPERSTEAM+ OVEN 28 BUILT-IN RECIPES SSC3088AS

SUPERSTEAM+ OVEN 28 BUILT-IN RECIPES SSC3088AS SUPERSTEAM+ OVEN 28 BUILT-IN RECIPES SSC3088AS HOME PAGE MENU OPTIONS MENUS SERVING SIZE HEALTHY MEALS HEALTHY DESSERTS MEATLESS MEALS LOW CARB MENU LOW SODIUM MENU FAMILY MEALS MEALS FOR 2 VEGAN VEGETARIAN

More information

Sautéed Zucchini. 2 tablespoons olive oil 3 medium zucchini, sliced 1¾ tablespoons Onion Onion Seasoning

Sautéed Zucchini. 2 tablespoons olive oil 3 medium zucchini, sliced 1¾ tablespoons Onion Onion Seasoning Skillet Chicken Parmesan 1½ pounds boneless skinless chicken breasts, cut into 6 pieces 2 large eggs, beaten 1 cup plain panko bread crumbs ½ cup all-purpose flour ½ cup grated Parmesan cheese 1 teaspoon

More information

SUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)

SUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6) Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek

More information

LIFE HAS HEALTHY CHOICES

LIFE HAS HEALTHY CHOICES LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11

More information

Recipes for Healthy Living

Recipes for Healthy Living Recipes for Healthy Living Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment

More information

1. Baked Honey Glazed Garlic Chicken

1. Baked Honey Glazed Garlic Chicken 1. Baked Honey Glazed Garlic Chicken 2 Raw Chicken Breasts (5oz) 1 Tbsp Natural Honey 1 Tbsp Balsamic Vinegar 1 Chopped Shallot 2 Minced Garlic Cloves 1/2 Tsp Dried Basil 1/4 Tsp Pepper Preheat oven to

More information

22 Healthy Recipes. Commit to eating a healthy snack for 22 days.

22 Healthy Recipes. Commit to eating a healthy snack for 22 days. 22 Healthy Recipes Commit to eating a healthy snack for 22 days. Orecchiette with Roasted Broccoli and Walnuts - Serves 4 1. 12 ounces orecchiette or some other short pasta (3 cups) 2. 1 bunch broccoli

More information

Four Veggie-Rich Recipes: Your Mini-Cookbook

Four Veggie-Rich Recipes: Your Mini-Cookbook Four Veggie-Rich Recipes: Your Mini-Cookbook Three-Bean Chili On a cold night, nothing warms you up better than a big bowl of piping hot chili. Like a little extra heat? Try adding some chopped jalapeno

More information

Native American Recipes

Native American Recipes Native American Recipes Anasazi Beans 1 pound anasazi beans 1 cup onion, chopped 4 garlic gloves, minced 2 jalapenos, chopped 1 tablespoon olive oil 1 teaspoon cumin Wash and soak beans according to directions

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

Your Weekly Evening Meal Plan Ingredients Instructions Nutritionals

Your Weekly Evening Meal Plan  Ingredients Instructions Nutritionals Meal_Plan Your Weekly Evening Meal Plan www.healthydietmenusforyou.com Diet Renal (Dialysis) Meal Baked Asparagus Omelette RD Baked Asparagus Omelet Serves 6 Serving Size 1/6 pie Pear Serves 6 Serving

More information

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3] MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled

More information

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

Fried Chicken Rice Balls with Creamy Plum Vinegar Ginger Sauce

Fried Chicken Rice Balls with Creamy Plum Vinegar Ginger Sauce Fried Chicken Rice Balls with Creamy Plum Vinegar Ginger Sauce A staple in Japanese pubs, these onigiri rice balls twist up tradition with an unexpected fried panko coating. They re stuffed with sautéed

More information

MAKING EVERY DOLLAR COUNT Saving Money. 12 Foods = 6 Meals. Spanish Flavor

MAKING EVERY DOLLAR COUNT Saving Money. 12 Foods = 6 Meals. Spanish Flavor 12 Foods = 6 Meals Spanish Flavor By keeping the following 12 foods in your refrigerator, freezer, and pantry, you have the staples to whip up 6 quick, nutritious, and tasty meals any day of your busy

More information

Vegetables and Side Dishes

Vegetables and Side Dishes Vegetables and Side Dishes Grilled Mozzarella, Eggplant and Sun Dried Tomato Serves 2 (Snack) 4 oz hard cheese (low fat), grated 1 ½ C eggplant, cut into round slices 1 tsp garlic, minced ⅓ C sun dried

More information

Recipes November, 2015

Recipes November, 2015 Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan

More information

Low Calorie Plan for Two Sample Plan

Low Calorie Plan for Two Sample Plan Meal 1 Beef Enchilada Casserole Servings 3 Calories 442 Fat (g) 19 Sat. Fat (g) 9 Protein (g) 35 Carb (g) 33 Fiber (g) 4 Sodium (mg) 865 Points (SP) 14 ¾ lb lean ground beef ¾ cup chopped onion 1 (8-oz)

More information

MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES BREAKFAST

More information

PORK LOIN: Inspiration for Every Occasion. POCKET GUIDE to PORK

PORK LOIN: Inspiration for Every Occasion. POCKET GUIDE to PORK PORK LOIN: Inspiration for Every Occasion POCKET GUIDE to PORK vol. 6 Buy, Cut and Save! The pork loin offers several options for delicious pork recipes. From ribs to chops to roasts, pick your favorite!

More information

Super Salads for Everyday Living

Super Salads for Everyday Living Super Salads for Everyday Living Salads SUPER FOR EVERYDAY LIVING When it comes to salad making, add grapes to the mix for a unique signature ingredient. This versatile fruit brings color, crunch and a

More information

APS Cooking Classes June March 2017 Recipes

APS Cooking Classes June March 2017 Recipes APS Cooking Classes June 2016 - March 2017 Recipes APS Kitchen Confidence June 2017 Sausage Basil Frittata Serves 4 2 tsp extra virgin olive oil 8 ounces chicken with sun-dried tomatoes sausage, diced

More information

4 th. of July. RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin

4 th. of July. RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin 4 th of July RECIPES Celebrate with family & friends with these delicious recipes sure to please everyone! JJVirgin Start Your Day Right! Strawberry Protein Milkshake The Virgin Diet Cookbook, Harlequin

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 8.16.2017 #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to

More information

Chicken Couscous Courtesy of: Fitnessmagazine.com [http://www.fitnessmagazine.com/recipe/chicken-couscous/]

Chicken Couscous Courtesy of: Fitnessmagazine.com [http://www.fitnessmagazine.com/recipe/chicken-couscous/] Entrées: Tip: pick 2-3 entrées per week and prepare them on the day before your work-week starts. Have premade meals prepped and packed in the fridge so you can take them to work rather than ordering takeout.

More information

Slow Cooker Large Plan Week 11 March 12 Eatathomecooks.com

Slow Cooker Large Plan Week 11 March 12 Eatathomecooks.com Corned Beef & Cabbage, Irish Soda Bread Slow Cooker Chicken Alfredo Soup, Caesar Salad, Breadsticks Pumpkin Black Bean Chili in the Slow Cooker, Hoe Cakes Freezer Beans as Bean and Cheese Burritos, Slides

More information

Veal Recipe. Veal Calzone. Ingredients: instructions: Nutritional Information per serving:

Veal Recipe. Veal Calzone. Ingredients: instructions: Nutritional Information per serving: Veal Calzone makes 6 portions 24 ounces Veal, ground Salt to taste 1-1/2 cups Onions, chopped fine 3 Tablespoons Vegetable oil 2 Tablespoons California-style garlic pepper with red bell and black pepper

More information

Baked Havarti Chili Chicken

Baked Havarti Chili Chicken Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese

More information

Appetizers and Snacks

Appetizers and Snacks Appetizers and Snacks Spicy Deviled Egg Aesthetically irresistible, this egg appetizer dish is made so meticulously to perfection. Spicy Deviled Egg Ingredients 1 hard-boiled egg 1 teaspoon pimentos ¼

More information

Southwest Chili Mix. Chili Queso Dip. Easy Chili Cornbread Casserole. 2 cups Augason Farms Southwest Chili Mix

Southwest Chili Mix. Chili Queso Dip. Easy Chili Cornbread Casserole. 2 cups Augason Farms Southwest Chili Mix Southwest Chili Mix Chili Queso Dip 1 cups Augason Farms Southwest Chili Mix 2 cups water 1 15 ounce jar processed cheese Mix chili mix and water in saucepan. Bring to a low boil, simmer 12 to 15 minutes.

More information

LOVE YOUR HEART COOKING

LOVE YOUR HEART COOKING Nutrition Recommendations for Your Heart LOVE YOUR HEART COOKING In order to help control weight, cholesterol and blood pressure, the general recommendations from the American Heart Association include

More information

Breakfast. Corn Casserole. Nutrition Facts

Breakfast. Corn Casserole. Nutrition Facts Breakfast A Harvest of Recipes with USDA Foods Corn Casserole This family favorite casserole is good for breakfast or lunch. Add more flavor by topping it with fresh tomato salsa (page 52). The foods in

More information

Perfect Meal Plans. Week 11

Perfect Meal Plans. Week 11 Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Curried Chicken Scramble Spicy Beef and Bacon Lettuce Wraps Broccoli and Bacon Stuffed Chicken Breasts A11 B11 C11 Day 2 Leftovers from B11 B11

More information

Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy)

Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy) Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy) 1 1/2 lbs sweet potatoes, peeled if desired and diced into 1/2-inch cubes 4 Tbsp olive oil, divided 1 tsp cumin 1 tsp paprika 1/4 tsp

More information

CLASSIC Fall/Winter Sample Plan

CLASSIC Fall/Winter Sample Plan CLASSIC Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut vegetables: o 1 large bunch kale, chopped MEAL #2 4 cups cooked brown rice prepared according to package directions (use 2 cups for Meal #2, 2 cups

More information

Marvels of. MMMMMMMustard RECIPES

Marvels of. MMMMMMMustard RECIPES Marvels of MMMMMMMustard RECIPES Mustard Chicken tbsp (5 ml) brown mustard seeds, ground to a powder with 2 tbsp (25 ml) water 2 tsp (2 ml) turmeric 8 tsp (.5 ml) black pepper 2 2 lbs (. kg) chicken pieces,

More information

Costco Printable Grocery List #2

Costco Printable Grocery List #2 Costco Printable Grocery List #2 1-8 pack of 15 ounce cans stewed or diced tomatoes... $5.99 1-12 pack of 16 ounce chicken stock containers... $9.99 1-12 can package of tuna in water... $15.99 1-6 pack

More information

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half.

Healthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half. DIY Instant Oats 1/2 cup instant (quick cooking) oats 1 tsp brown sugar Dash of cinnamon and nutmeg Nuts Walnuts, sliced almonds, Scoop - Dates, raisins, cranberries Healthy Holiday Cooking Webinar 12/11/17

More information

Mediterranean. Recipe Collection

Mediterranean. Recipe Collection Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp

More information

$150 Aldi Meal Plan Gluten-Free

$150 Aldi Meal Plan Gluten-Free $150 Aldi Meal Plan Gluten-Free by LaurenGreutman Fromiamthatlady.com PleasenotethatthepricescontainedinthisguidewerecurrentasofJuly30,2014inCentralNew YorkAldilocations.Pricesatotherlocationsandatdifferenttimeswillvary.Assuch,Icannot

More information

Lunch Recipes for Work

Lunch Recipes for Work Lunch Recipes for Work Tuscan-Style Tuna Salad... 2 Peanut Tofu Wrap... 3 Ravioli & Vegetable Soup... 4 Chicken Waldorf Salad... 5 Turkey, Corn & Sun-Dried Tomato Wraps... 6 Veggie Egg Salad... 7 Salmon

More information

Slow Cooker Small Plan Week 11 March 12 Eatathomecooks.com

Slow Cooker Small Plan Week 11 March 12 Eatathomecooks.com Corned Beef & Cabbage, Irish Soda Bread Slow Cooker Chicken Alfredo Soup, Caesar Salad, Breadsticks Pumpkin Black Bean Chili in the Slow Cooker, Hoe Cakes Freezer Beans as Bean and Cheese Burritos, Slides

More information

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil Stuffed Mushrooms 12 medium size crimini mushrooms 1 clove garlic chopped 1 small onion chopped ¼ tsp. salt ¼ tsp. black pepper ¼ cup chopped parsley 2 tbsp. oil optional: 2 tbsp. parmesan cheese (or asiago,

More information

Strawberries and Cream

Strawberries and Cream Strawberries and Cream 2 cups strawberries (washed, hulled, and sliced) 1 cup sour cream or yogurt (substitute low-fat or fat-free sour cream or yogurt) 2-3 Tbsps. sugar or honey Optional garnish: mint

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Celebrate National Nutrition Month with Delicious, Healthy Recipes

Celebrate National Nutrition Month with Delicious, Healthy Recipes Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address

More information

7 DAY LOW-CARB DIET PLAN

7 DAY LOW-CARB DIET PLAN 7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................

More information

Big Game Day Menu. Baked Potato Bar

Big Game Day Menu. Baked Potato Bar Big Game Day Menu prepared with the Big Game Day Collection (Item: 202017) Baked Potato Bar 1 cup light sour cream 2-3 tablespoons Simply Salsa Mix 1 cup low fat cottage cheese 1-2 teaspoons Spinach &

More information

Asian Stir Fry with Choice of Meat

Asian Stir Fry with Choice of Meat Asian Stir Fry with Choice of Meat 1.5 lb chicken, shrimp, or beef 2 Asian stir fry seasoning packets (1 oz each) 1 green bell pepper, sliced 1 red bell pepper, sliced 1 lb snow pea pods 4 stalks celery,

More information

Balsamic & Herb Burgers. Chicken & Potato Foil Packets

Balsamic & Herb Burgers. Chicken & Potato Foil Packets Balsamic & Herb Burgers 1½ pounds lean ground beef 2 tablespoons Pomegranate Balsamic Vinegar of Modena, divided 1 tablespoon Citrus Herb Seasoning ½ cup mayonnaise ½ teaspoon Garlic Garlic Seasoning 6

More information

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado.

Place tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado. HAR MONS FOOD for THOUGHT New year s resolutions tend to follow the same pattern year after year we start off with gusto, then we lose our gumption. At Harmons, we want to help your healthy food resolutions

More information

MAIN DISH. SPINACH LASAGNA Yields 8-10 servings

MAIN DISH. SPINACH LASAGNA Yields 8-10 servings SPINACH LASAGNA Yields 8-10 servings 1 (1.5 oz) spaghetti sauce mix 1 (6 oz) can tomato paste 1 (8 oz) can tomato sauce 1 ¾ cups water 2 eggs 1 pint ricotta or cottage cheese ½ tsp salt 1 (10 oz) package

More information

BLUE CRAB AND WATERMELON SALAD

BLUE CRAB AND WATERMELON SALAD BLUE CRAB AND WATERMELON SALAD Yield: 4 servings (4 oz. crab, 1 square watermelon, 1 ½ cups) arugula, 2 ½ Tbsp vinaigrette) TOTAL TIME: 35 minutes 1 Mini Seedless Watermelon 1 lb. jumbo crab meat Zest

More information

Coach Rebecca - MyDitchTheScaleJourney.com

Coach Rebecca - MyDitchTheScaleJourney.com Garlic Parmesan Chicken & Spinach (2 Servings) 1 tbsp. Extra Virgin Olive Oil (EVOO) 3 tsp. 6 cloves minced garlic FREE 2 chicken breasts-chopped into bite size pieces 2 Red 1/2 tsp. Sea salt or Himalayan

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap. Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Heart Healthy For 2 Sample Plan

Heart Healthy For 2 Sample Plan Meal 1 Pecan-Crusted Honey Mustard Salmon Roasted Carrots and Onions With Spinach Sauté 20m 20m 40m Calories 270 170 440 Fat (g) 16 8 24 Sat. Fat (g) 1 1 2 Protein (g) 25 4 29 Carb (g) 6 23 29 Fiber (g)

More information

Grilled Panang Vegetables Vegetagbles on the grill is one of the more sensible trends in cooking!

Grilled Panang Vegetables Vegetagbles on the grill is one of the more sensible trends in cooking! Bananas in Coconut Milk A Classic Thai Dessert Coat and Bake Tofu Use the firmest tofu you can find for this recipe. Grilled Panang Vegetables Vegetagbles on the grill is one of the more sensible trends

More information

One Pot October // Crock Pot Recipes (Low Carb)

One Pot October // Crock Pot Recipes (Low Carb) One Pot October // Crock Pot Recipes (Low Carb) Recipe 1: Herby Garlic Chicken and Parsnips Recipe 2: Drunken Shallot Pot Roast Recipe 3: Spicy Zuppa Toscana Recipe 4: Classic Chicken Marsala Recipe 5:

More information

APPLE CHIPS. Yield: 8 Servings

APPLE CHIPS. Yield: 8 Servings APPLE CHIPS Yield: 8 Servings TOTAL TIME: 1 hour 10 minutes 2 cups sugar 2 cups water 2 vanilla beans 2 medium (about ½ lb.) Fuji or Jonagold apples, cored, sliced ¼-inch thick Preheat oven to 225 degrees.

More information

Recipes. Lemon Couscous (2 grain, 1 fruit) Ingredients: - 2/3 cup water - ½ tsp butter - Dash of salt - ½ cup dry whole wheat couscous

Recipes. Lemon Couscous (2 grain, 1 fruit) Ingredients: - 2/3 cup water - ½ tsp butter - Dash of salt - ½ cup dry whole wheat couscous Recipes Pasta with Broccoli and Chicken (2 grain, 1 vegetable, 1 protein, 1 dairy) - 4 ounces whole wheat spaghetti or 2 cups ziti - 2 cups broccoli florets, coarsely chopped - 1 cup sliced cooked chicken

More information