Ingredients 2 cups shredded cabbage 2 cups broccoli, diced 2 cup cauliflower, diced 1/2 red onion, diced 1 cup mayo Cabbage, Broccoli, and Cauliflower Salad 1/4 cup white vinegar 2 Tbsp sugar 1. Combine cabbage, broccoli, cauliflower, and onion in a large bowl 2. Combine mayo, vinegar, and sugar in a small mixing bowl, whisk together 3. Pour dressing over salad and toss 4. For best results, refrigerate 30 minutes prior to serving 5. Enjoy! Ingredients 2 cups shredded cabbage 2 cups broccoli, diced 2 cup cauliflower, diced 1/2 red onion, diced 1 cup mayo Cabbage, Broccoli, and Cauliflower Salad 1/4 cup white vinegar 2 Tbsp sugar 1. Combine cabbage, broccoli, cauliflower, and onion in a large bowl 2. Combine mayo, vinegar, and sugar in a small mixing bowl, whisk together 3. Pour dressing over salad and toss 4. For best results, refrigerate 30 minutes prior to serving 5. Enjoy!
Fast Facts Fiber Vitamin C This salad is very adaptable and any other veggies can be added as you would like Avoid adding dressing until you would like to serve the salad Fast Facts Fiber Vitamin C This salad is very adaptable and any other veggies can be added as you would like Avoid adding dressing until you would like to serve the salad
One Pot Bean & Lentil Chili Ingredients 1 (15.5oz) can of each bean - pinto, red, black, chickpeas*, low sodium, drained & rinsed* 1 cup lentils, dry, cooked 2 (14.5oz) canned tomatoes, diced (low-sodium or no salt) 2 cups of frozen or fresh corn, or 1 can of corn, drained & rinsed 1 medium onion, diced 1 medium red & green pepper 1 medium zucchini, diced 3-4 carrots, chopped (about 3 cups) 2 quarts water (8 cups)* 2 Tbsp. cumin 2 Tbsp. chili powder 2 tsp oregano 1/2 tsp salt & pepper 1. Drain and rinse canned beans and put into a stockpot. Could also use a crockpot. 2. Add the cooked lentils (if using a crockpot to cook for an extended period of time, can just use uncooked lentils). 3. Add the canned tomatoes and the corn. 4. Dice and add the onion. 5. Wash and chop the carrots, peppers, zucchini into 1/2 inch pieces and add to soup. 6. Add 1-2 quarts of water or veggie stock 7. Add the spices and salt & pepper to taste. 8. Bring to boil and then simmer covered for at least 45-60 min to incorporate all of the wonderful flavors. Just 60 cents per serving! Ingredients One Pot Bean & Lentil Chili 1 (15.5oz) can of each bean - pinto, red, black, chickpeas*, low sodium, drained & rinsed* 1 cup lentils, dry 2 (14.5oz) canned tomatoes, diced (low-sodium or no salt) 2 cups of frozen or fresh corn, or 1 can of corn, drained & rinsed 1 medium onion, diced 1 medium red & green pepper 1 medium zucchini, diced 3-4 carrots, chopped (about 3 cups) 2 quarts water (8 cups)* 2 Tbsp. cumin 2 Tbsp. chili powder 2 tsp oregano 1/2 tsp salt & pepper 1. Drain and rinse canned beans and put into a stockpot. Could also use a crockpot. 2. Add the cooked lentils (if using a crockpot to cook for an extended period of time, can just use uncooked lentils). 3. Add the canned tomatoes and the corn. 4. Dice and add the onion. 5. Wash and chop the carrots, peppers, zucchini into 1/2 inch pieces and add to soup. 6. Add 1-2 quarts of water or veggie stock 7. Add the spices and salt & pepper to taste. 8. Bring to boil and then simmer covered for at least 45-60 min to incorporate all of the wonderful flavors. Just 60 cents per serving!
Fast Facts Protein Calcium Fiber Vitamin A Vitamin C * Can choose a variety of your favorite beans. * Drain and rinse each can of beans, this will further reduce the sodium content. * Can adjust water amount depending on how thick you like the soup, low-sodium veggie stock can be used if desired. * This recipe can be cut in half by adding only 2 cans of beans and 1/2 cup of lentils. Fast Facts Protein Calcium Fiber Vitamin C Vitamin A * Can choose a variety of your favorite beans. * Drain and rinse each can of beans, this will further reduce the sodium content. * Can adjust water amount depending on how thick you like the soup, low-sodium veggie stock can be used if desired. * This recipe can be cut in half by adding only 2 cans of beans and 1/2 cup of lentils.
Ingredients Casserole 2 cups uncooked noodles 3 1/2 cups of veggies of your choice (i.e. mushrooms, peppers, onion, cauliflower, celery, etc.) 1 cup milk 2 cloves garlic, minced 110 3/4 oz. can condensed cream of mushroom soup 1/2 cup shredded cheese 2-4 1/2 oz. cans of low sodium chunk white tuna, drained and flaked Salt and pepper to taste Topping 1/4 cup melted butter 3/4 cup panko (bread crumbs) Tuna is low in saturated fat and a good source of protein, Vitamin B6 and B12. Be careful about canned tuna's high sodium content. I 'cooking Instructions: t 1. Cook noodles according to package directions; drain and set aside 2. Meanwhile, toss panko with butter; set aside. Feel free to use any kind of bread crumbs or make your own by tossing sliced bread into the blender. 3. Mix together soup and milk. 4. At this point, either add veggies and cheese to soup and milk mixture in a 2-quart casserole dish or cook veggies before adding them. 5. If cooking veggies, bring to a boil; reduce heat. Cover; simmer about 5 minutes or until veggies are tender. 6. Mix all ingredients together then place in casserole dish, top with bread crumbs. Bake, uncovered, at 350 degrees for 25 to 30 minutes or until tuna mixture is bubbly and panko is golden. Nutrition: Per serv i ng: 241 kcal cal., 7 g fat (3 g sat. fat, 1 g polyunsaturated fat, 2 g mono-unsaturated fat), 53 mg chol., 414 mg sodium, 26 g carb., 3 g fiber, 4 g sugar, 18 g pro. Percent Daily Values are based on a 2.000 calorie diet
Veggie Burrito Salad 1 small head of romaine lettuce, torn into small pieces 1 cup brown rice, cooked 1 cup of black beans 1 cup roma tomatoes 1 can of sweet corn, or f r esh ½ can green chilies, drained ½ can sliced black olives, drained ½ cup shredded cheddar cheese 1 avocado, sliced Tortilla chips, for a garnish Instructions 1. In a large platter or bowl, place lettuce leaves. Top with brown rice, black beans, diced tomatoes, corn, green chilies, and black olives. 2. Combine the dressing in a small jar and shake, then drizzle over the salad. 3. Top with shredded cheese, sliced avocados & chips Dressing 2 Tbsp fresh lime juice 1 Tbsp fresh cilantro, chopped 3 Tbsp extra virgin olive oil Salt & Pepper, to taste Health Benefits O When put together, rice and beans form a complete protein O Tomatoes and corn are full of Vitamin A, B-o and C; they also contain antioxidants. O Avocadoes are rich with healthy, monounsaturated fat and oils.