Ingredients 1 16-ounce package of whole kernel frozen corn1 15-ounce can dark red kidney beans, rinsed and drained½ cup chopped green sweet pepper½ cup salsa2 tablespoons fresh cilantro¼ teaspoon ground cumin1 clove garlic, mincedLettuce Instructions Cook frozen corn according to package directions. Drain and rinse with cold water. In a large mixing bowl stir together […]
Recipes
Layered Bean Dip
Ingredients 1 (16-ounce) can fat free refried beans1 (15-ounce) can black beans, rinsed and drained1/2 cup reduced-fat sour cream1 cup salsa1 cup shredded reduced fat Mexican blend cheese Instructions Preheat oven to 375°F. Combine beans; spread in an 8-inch square baking dish. Spread sour cream over beans; then, top with salsa and cheese. Cover, and bake at 375°F for 20 minutes. Uncover, and […]
Fresh Cucumber Salad
Ingredients 2 cucumbers (2 pounds)1 small red onion1 ½ tablespoons salt1 tablespoon and 1 teaspoon white wine1 teaspoon splenda2 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 sit and drain for 20 […]
Mini Burgers
Ingredients 1 pound super lean ground beef (4-6% fat)1 tablespoon finely chopped onion1 tablespoon Worcestershire sauce1 teaspoon Dijon mustard1 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 until desired degree of […]
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 vinegar1 tablespoon lemon juice¾ teaspoon dried oregano½ teaspoon salt¼ teaspoon ground pepper2 ½ tablespoons extra-virgin olive oil Instructions […]
French Onion Soup
Ingredients 2 teaspoon olive oil4 large yellow onions, halved and thinly sliced2 carrots, grated1 tablespoon sugar¼ cup brandy2 tablespoons flour3 cups reduced sodium beef broth, or vegetable broth2 tablespoons no salt added tomato paste1 tablespoon balsamic vinegar1 teaspoon dried thyme½ teaspoon freshly ground black pepper¼ teaspoon salt8 slices diagonally cut French bread1 cup shredded Gruyere or Swiss cheese […]
Vegetable Soup with Pasta and Greens
Ingredients 2 teaspoons olive oil1 large onion, finely chopped4 carrots, halved lengthwise and cut into ¼ inch slices2 zucchini, halved lengthwise and cut into ¼ inch slices1 red pepper, diced1 14.5-ounce can no salt added stewed tomatoes, chopped with their juices2 cups reduced-sodium chicken broth½ cup chopped fresh basil½ teaspoon salt4 cups fresh spinach leaves, shredded (or […]