Ingredients: 2 Tablespoons canola oil 1 onion, finely chopped 1 (4oz.) can chopped green chilies, drained 2 (15.8oz.) cans great northern beans 1 (14.5oz.) can low sodium chicken broth 2 teaspoons garlic powder ½ teaspoon pepper 2 teaspoons ground cumin 1 ½ cup cooked chicken, cubed 4 oz. Monterey Jack cheese, shredded Directions: In a…

Nutrition Information Serves: 4 Calories: 194 Protein: 20.5g Carbohydrate: 10.2g Fat: 7.6g Sodium: 505mg Fiber: 1.2g Calcium: 15.9mg Iron: 1mg Ingredients 2 (5 ounce) cans of tuna, drained ¼ cup light mayonnaise 2 tablespoons dill or sweet relish 1 apple, chopped Preparation

Ingredients 1 tablespoon vegetable oil 1 tablespoon ginger, finely chopped 1 tablespoon garlic, finely chopped (about three cloves) 1 lb. lean ground turkey 1 (8 oz.) bag shredded cabbage 1 (5 oz.) bag shredded carrots ¼ cup water ¼ cup low-sodium soy sauce 3 green onions, chopped 2 cups ready to eat chow mein noodles…

Nutrition Information Serves: 4 Calories: 54.3 Protein: 1g Carbohydrate: 13.3g Fat: 0.2g Sodium: 118mg Fiber: 2.8g Calcium: 38.4mg Iron: 0.2mg Ingredients 2 cups sliced fresh carrots (about 4 carrots) 1 cup orange segments (about 2 oranges) 1½ teaspoons honey 1/8 teaspoon salt 1/8 teaspoon ginger Tip: Never feed honey to a child under one year…

Nutrition Information Serves: 4 Calories : 275 Protein: 34.2g Carbohydrate: 37.9g Fat: 10.1g Sodium: 254mg Fiber: 0.7g Calcium: 69mg Iron: 1.3mg Ingredients 3 cups cooked chicken breast, boned, skinned and cubed or shredded 1½ ups seedless grapes, halved ½ cup celery, diced 2 tablespoons green onion, minced 1/3 cup low-fat mayonnaise 1/3 cup plain non-fat…

Nutrition Information Serves: 2 Calories : 348 Protein: 15.5g Carbohydrate: 56.6g Fat: 6.7g Sodium: 230mg Fiber: 4.7g Calcium: 375mg Iron: 3mg Ingredients 1 cup broccoli florets 1 cup carrots, sliced 1 cup zucchini, sliced 1 cup whole-wheat pasta noodles (like macaroni, spiral, or penne) For the Sauce: 1 tablespoon flour 1 tablespoon butter 1 cup…

Nutrition Information Serves: 4 Calories: 235 Protein: 30.8g Carbohydrate: 23.4g Fat: 1.7g Sodium: 272mg Fiber: 1g Calcium: 142mg Iron: 7.4mg Ingredients 1 pound boneless, skinless chicken breasts 1 cup non-fat plain yogurt 3 cups cornflakes, crushed 1 teaspoon dried thyme ½ teaspoon ground black pepper Preparation Recipe and Image by: Texaswic.org

Nutrition Information Serves: 6 Calories: 151 Protein: 3.7g Carbohydrate: 26.3g Fat: 3.5g Sodium: 137mg Fiber: 1.9g Calcium: 20.7mg Iron: 0.9mg Ingredients 1 tablespoon vegetable oil 1 cup brown rice, uncooked ¼ cup onion, chopped 2 ½ cups chicken broth or water 1 teaspoon cumin 1-2 cloves garlic, chopped 1 cup tomatoes, diced ¼ cup tomato…

Nutrition Information per serving: Servings per recipe: 6 Serving size: 1 cup Calories : 310 Protein: 17.7g Carbohydrate: 60.2g Fat: 1.3g Sodium: 102mg Fiber: 21.6g Calcium : 174mg Iron: 7.8mg Ingredients 16 oz. dry black beans (1 lb. bag) 1 yellow onion, diced 7 cloves garlic, chopped 1 poblano pepper, diced ¾ cup celery, diced…

Nutrition Information Serves  6 Calories : 302 Protein: 20.6g Carbohydrate: 34g Fat: 9.2g Sodium: 165.6mg Fiber: 4.7g Calcium: 43.6mg Iron: 2mg Ingredients 3 cups cooked brown rice 1 10-ounce package frozen green peas 2 cups cooked chicken pieces ½ cup light mayonnaise 1/3 cup slivered almonds or chopped peanuts (optional) 2 teaspoons low-sodium soy sauce…