Recipes

Southwestern Chicken & Rice

Sep 14, 2021

NUTRITION INFORMATION Serving size – 1.5 cup Calories – 460 Calories from fat – 120 Total fat – 13 grams Saturated fat – 5 grams Cholesterol – 99 mg Total carbohydrates – 43 grams Protein – 40 grams TIPS Try adding more vegetables Use your own spice mix Serving: 4 Prep time: 10-15 minutes Cook…

Shepherd’s Pie

Sep 9, 2021

NUTRITION INFORMATION Serving size – 1 1/3 cup Calories – 322 Calories from fat – 63 Total fat – 7 grams Saturated fat – 1 gram Cholesterol – 78 mg Sodium – 508 mg Total carbohydrates – 42 grams Sugar – 6 grams Protein – 22 grams ESTIMATED COST PER SERVING Cost varies since using…

Breakfast Cookies

Sep 1, 2021

Ingredients: 1 ½ cups whole wheat flour 1 cup old fashioned oats ½ teaspoon baking soda ½ teaspoon salt ? cup canola oil ? cup honey ½ cup peanut butter 1 egg 1 banana, mashed 1 teaspoon vanilla extract 4 cups multigrain cheerios 1 cup add-ins (raisins, chocolate chips, nuts) Directions: Preheat oven to 350°F.…

Green Monster Smoothie

Aug 13, 2021

Ingredients: 1 cup fresh spinach Handful of ice 1/4 cup fat-free milk 6 oz. Low-fat vanilla yogurt 1 large banana (frozen if possible) 1/2 cup frozen peaches Directions: In a blender, combine all ingredients above until spinach is fully blended. Serve cold. Makes 2 small smoothies. Recipe adapted from www.shugarysweets.com

Beef Taco

Jul 27, 2021

Nutrition Information Serving size – 2-3 tacos Calories – 330 Calories from fat – 110 Total fat – 12 grams Saturated fat – 5 grams Cholesterol – 170 mg Sodium – 600 mg Total carbohydrates – 26 grams Protein – 25 grams Tips Use lettuce leafs for  taco shells to cut your calories, fat and…

Chicken Ratatouille

Jul 15, 2021

Nutrition Facts Calories: 270 Protein: 32g Total Fat: 7g Fiber: 8g Sodium: 240mg Ingredients: 1 tablespoon vegetable oil 4 medium chicken breast halves, cut into 1-inch pieces 2 7-inch zucchini, unpeeled and sliced thin 1 small eggplant, peeled and cut into 1-inch cubes 1 medium onion, thinly sliced 1 medium green pepper, cut into 1-inch…

Triple Berry Smoothie

Jul 7, 2021

Ingredients: 1-1/4 cups unsweetened almond milk 1 ripe frozen banana, sliced 1 cup frozen strawberries 1 cup frozen blackberries 1 cup frozen raspberries ½ cup vanilla nonfat Greek yogurt Honey to taste, if desired Place all ingredients in a blender in the order listed:  almond milk, banana, strawberries, blackberries, raspberries, yogurt, and honey (if desired). …

Summer Black Bean and Fresh Veggie Salad

Jul 3, 2021

Ingredients: 2 15-oz cans of black beans, rinsed and drained 1 large ear of fresh corn, shucked 1 cup halved grape tomatoes 1 cup chopped red, yellow, and/or orange bell pepper ½ cup chopped red onion ½ cup chopped cilantro 1 medium jalapeno, finely chopped (remove seeds if you want a milder flavor) Juice of…

Colorful Veggie Wrap

Jun 28, 2021

Ingredients: 1 tablespoon fat free cream cheese 1 large whole wheat tortilla 2 tablespoons shredded carrot 2 tablespoons sliced red or yellow bell pepper 2 tablespoons chopped red onion 1/4 cup shredded cheddar cheese 1/4 avocado, peeled and sliced 1/4 cup baby spinach leaves Directions: Spread cream cheese over tortilla, leaving 1/2 inch around the…