Monthly Archives: April 2010

(one serving) 1 tortilla (6 inch) ½ tomato, fresh, medium size 1 Tbsp low sodium salsa ½ oz low fat or nonfat shredded cheddar cheese ¼ cup tomato sauce, low sodium 3 oz beef, ground round, lean ½ tsp garlic … Continue reading →

(for spinach lovers) or as our family calls it, “Christmas chicken” due to its color. (one serving, 15 to 20 minutes of prep time) Cook 1½ oz of dry pasta of your choice (try penne or rigatoni) according to the … Continue reading →

(one serving, 15 to 20 minutes of prep time) 2/3 red bell pepper ¼ whole medium-size onion 1 tsp olive oil ¼ tsp cumin ½ tsp chili powder ¼ tsp garlic powder 2/3 cup pinto beans, rinsed and drained ¼ … Continue reading →

(one serving, 15 to 20 minutes of prep time) 3 oz of lean sirloin beef 1 clove of garlic ½ tsp olive oil ½ bell pepper 1 cup fresh broccoli 1 Tbsp teriyaki sauce ¼ onion, small Prepare rice according … Continue reading →

(one serving, 15 to 20 minutes of prep time) 1 cup vegetable or beef broth ¼ cut evaporated nonfat milk 1 oz barley ½ tsp dried parsley ¼ tsp black pepper 2 cup fresh mushroom (about4 oz of mushrooms) ¼ … Continue reading →

(one serving, 15 to 20 minutes of prep time) 2 tsp olive oil 5 baby carrots 2 green onions 2 large celery stalks 1 clove of garlic ½ cup canned, crushed tomatoes (low sodium) ½ cut chicken broth, low fat … Continue reading →