Ingredients 4 medium, boneless chicken breasts cut into 1-inch strips 1 14-ounce can of tomatoes, cut up 1 cup low-sodium chili sauce 1 ½ cups chopped green pepper ½ cup chopped celery ½ cup chopped onion 2 cloves garlic, minced 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh parsley ½ teaspoon crushed red pepper […]
Catfish Stew and Rice
Ingredients 2 medium potatoes 1 14.5-ounce whole tomatoes, cut up 1 cup chopped onion 1 cup (8-ounce bottle) clam juice (or water) 1 cup water 2 cloves garlic, minced ½ head cabbage, coarsely chopped 1 pound catfish fillets 1 ½ teaspoon Hot & Spicy seasoning sliced green onion, for garnish 2 cups hot cooked brown […]
Spaghetti with Turkey Meat Sauce
Ingredients 1 pound ground turkey 1 28-ounce can tomatoes, cut up 1 cup finely chopped green pepper 1 cup finely chopped onion 2 cloves garlic, minced 1 teaspoon dried oregano 1 teaspoon dried basil ½ teaspoon dried sage 1 teaspoon black pepper 1 pound spaghetti Instructions Spray skillet with non-stick cooking spray to coat. Preheat […]
Black Skillet Beef
Ingredients 1 pound beef top round 1 ½ teaspoon hot & spicy seasoning 8 red skinned potatoes (halved) 3 cups finely chopped onion 2 cups low-sodium beef broth 2 cloves garlic (minced) 2 large carrots, peeled and cut into 2 inch strips 2 bunches (½ pound each) greens with stems removed Instructions Partially freeze the […]
Fresh Cucumber Salad
Ingredients 2 cucumbers (2 pounds) 1 small red onion 1 ½ tablespoons salt 1 tablespoon and 1 teaspoon white wine 1 teaspoon splenda 2 teaspoons dried dill Instructions Slice the cucumber lengthwise, remove the seeds, and slice thinly. Thinly slice red onion. Toss the cucumber and onion with salt, pour into a colander and let it […]
Mini Burgers
Ingredients 1 pound super lean ground beef (4-6% fat) 1 tablespoon finely chopped onion 1 tablespoon Worcestershire sauce 1 teaspoon Dijon mustard 1 package whole grain rolls Instructions Combine first 4 ingredients. Shape mixture by tablespoonfuls into patties and place on a rack in a broiler pan. Bake at 350ºF for 15 to 17 minutes or […]
Easy Pork Chops
Ingredients 4 pork chops, about ¾ inch thick ¾ cup reduced fat Italian Dressing 1 teaspoon Worcestershire sauce Instructions Place all ingredients in a self-sealing bag; seal bag and place in refrigerator for at least 20 minutes. Remove chops from bag, discarding marinade, and grill over a medium-hot fire, turning once, until just done, about […]
Greek Salad
Ingredients 1 pound spinach1 cucumber, peeled, seeded and diced1 tomato, seeded and diced1 green bell pepper, seeded and diced½ red onion, diced2 tablespoons pitted, Kalamata olives2 tablespoons crumbled fat free feta cheese Vinaigrette 1 tablespoon red wine vinegar 1 tablespoon lemon juice ¾ teaspoon dried oregano ½ teaspoon salt ¼ teaspoon ground pepper 2 ½ […]
Vegetable Soup with Pasta and Greens
Ingredients 2 teaspoons olive oil 1 large onion, finely chopped 4 carrots, halved lengthwise and cut into ¼ inch slices 2 zucchini, halved lengthwise and cut into ¼ inch slices 1 red pepper, diced 1 14.5-ounce can no salt added stewed tomatoes, chopped with their juices 2 cups reduced-sodium chicken broth ½ cup chopped fresh basil […]
French Onion Soup
Ingredients 2 teaspoon olive oil 4 large yellow onions, halved and thinly sliced 2 carrots, grated 1 tablespoon sugar ¼ cup brandy 2 tablespoons flour 3 cups reduced sodium beef broth, or vegetable broth 2 tablespoons no salt added tomato paste 1 tablespoon balsamic vinegar 1 teaspoon dried thyme ½ teaspoon freshly ground black pepper ¼ teaspoon salt […]