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Fruity French Toast Casserole | PT45M | PT10M | 8 cup cubed, whole-wheat,2 can sliced or chopped fruit, fresh, frozen, or canned and drained,4 large slightly beaten,1 cup low-fat,2 teaspoon,0.5 cup,0.25 cup softened ,0.5 cup all-purpose or whole-wheat | A baked version of French toast with your favorite fruit. Ready in about an hour! | PT55M | Lightly oil an 8x8-inch baking dish or 2-quart casserole. Add bread cubes and fruit.In a medium bowl, blend eggs, milk, vanilla and 1\/4 cup sugar. Pour over bread and fruit. Stir gently to wet all bread with egg mixture. Wash hands after handling raw eggs.Cover and refrigerate until all liquid is absorbed, about 30 minutes or overnight.Just before baking, remove casserole from refrigerator. Preheat oven to 350 degrees F.Make the topping: In a small bowl, combine the softened margarine, 1\/4 cup sugar, and flour with a fork until crumbly.Uncover the casserole and sprinkle topping over fruit. Bake until completely set and starting to brown, about 35 to 40 minutes or until the internal temperature reaches 160 degrees F on a food thermometer. A longer baking time is needed when the dish is chilled overnight. Serve warm.Refrigerate leftovers within 2 hours. | 8 cups | 0 | [
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Broccoli Potato Soup | null | null | 4 cup chopped,1 small chopped,4 cup chicken or vegetable broth, low-sodium,1 cup non-fat,1 cup mashed, leftover or 1\/2 cup mashed potatoes, instant & prepare with water to make 1 cup potatoes,0.25 cup shredded,0 to taste,0 to taste | A tasty and made-from-scratch soup that comes together quickly with the help of leftover mashed potatoes. | null | Combine broccoli, onion, and broth in large sauce pan.Bring to a boil.Reduce heat. Cover and simmer about 10 minutes or until vegetables are tender.Add milk to soup. Slowly stir in mashed potatoes.Cook, stirring constantly, until bubbly and thickened.Season with salt and pepper; stir in a little more milk or water if soup starts to become too thick.Ladle into serving bowls.Sprinkle about 1 tablespoon cheese over each serving. | 4 | 1 | [
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Veggie Skillet Eggs | PT5M | PT5M | 6 large,0.25 teaspoon,0.5 teaspoon or basil,0.333333 cup shredded,2 teaspoon,1 small chopped,1 clove chopped,2 cup fresh, canned, or frozen ,1 medium sliced | Quick and healthy breakfast packed with protein, veggies, and cheddar cheese. | PT10M | Beat eggs with pepper, oregano or basil, and cheese in a medium bowl.Heat oil in a medium skillet. Add onion, garlic, and other vegetables and cook on medium (300 degrees F in an electric skillet) until soft.Pour egg mixture over vegetables. With knife or spatula, lift outer edges of eggs so egg mixture flows to the bottom of the pan.Cook until eggs are set, about 6 minutes. Top with tomato slices.Cut into 8 wedges; serve hot. | 8 | 2 | [
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Cranberry Wojapi | null | null | 1 cup,2 cup,4 tablespoon,2 tablespoon mixed with 3\/4 cup water | Try this traditional Native American cranberry sauce which uses dried cranberries making it the perfect side dish to serve anytime of the year. | null | In a large saucepan, combine ingredients and bring to a boil. Reduce heat and simmer until mixture is thickened and cranberries are plumped. | 5 | 3 | [
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Creamy Veggie Dip | null | PT5M | 1 can plain low-fat or non-fat,1 teaspoon,1 teaspoon,1 teaspoon,1 teaspoon dried | This twist on a typical onion dip is a heart healthy option made with low-fat or nonfat yogurt, can be a great way for you or your kids to get more veggies, and is super quick and easy to make! | PT5M | In a bowl, combine the yogurt and seasonings. Stir until thoroughly combined.Refrigerate for 1 hour or more to let the flavors marinate. When ready to use, just stir and dip! | 12 | 4 | [
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Avocado Deviled Eggs | PT14M | PT5M | 2 large,0.25 large peeled and pit removed,1 teaspoon or vinegar (e.g. white distilled, apple cider), to taste,1 teaspoon or avocado oil, as needed to adjust the consistency,1 pinch to taste,1 pinch to taste,1 pinch to taste | These avocado deviled eggs are great as a snack or side. | PT19M | To hard-boil eggs, place in a medium to large saucepan and cover with water by about 1 inch. Bring the water to a boil, then turn off the heat and cover with a lid. Let sit for 12-13 minutes, then carefully transfer to ice waterPeel the hardboiled eggs, then slice in half lengthwise. Remove the yolks from the egg halves and transfer to a small bowl. Mash into small pieces with a fork. Add the avocado, lemon juice or vinegar, oil, salt, and black pepper. Mash with the fork to combine, adding more lemon juice or vinegar and\/or oil to adjust the flavor and consistency as desired. Using two spoons, one to scoop and one to scrape, divide the egg yolk-avocado mixture between the egg white halves (~1 tablespoon each). Sprinkle the paprika over the tops of the filled eggs. Serve right away, or chill before serving if desired. | 4 | 5 | [
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Stuffed Peppers | PT55M | null | 0.5 cup uncooked,4 medium green, red, yellow, or orange,0.5 cup chopped,0.5 can garbanzo banes, drained and rinsed,1 cup reduced fat, divided,2 medium chopped,4 ounce drained,1 clove minced,0.5 teaspoon,4 tablespoon fresh or 4 teaspoons dried,0.125 teaspoon | Kids will love these stuffed peppers. Serve this recipe before heading out for trick or treating. | PT55M | Preheat oven to 400 degrees F.Wash hands with soap and water.Cook brown rice or barley on stovetop according to package directions.Gently rub produce under cold running water.Cut tops off peppers and spoon out seeds. Set aside.Spray a small skillet with nonstick cooking spray. Cook chopped onions until soft, about 5 minutes, in skillet over medium heat.Mix together garbanzo beans, ½ cup cheese, tomatoes, cooked onion, green chilies, garlic, chili powder, cilantro, salt, and pepper in a medium mixing bowl. Add cooked rice and mix gently to combine.Spoon mixture evenly into peppers.Add peppers to a baking dish. Bake for 40 minutes. Top with remaining cheese and bake for an additional 10-15 minutes. | 4 | 6 | [
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Savory Oatmeal | PT30M | PT15M | 0.5 cup nonfat or 1%,1.5 cup reduced-sodium,0.5 cup steel cut ,0.333333 cup reduced-fat, shredded,0.25 cup diced,0.5 cup diced | Switch up your morning bowl of oats with this savory oatmeal recipe made with cheese, tomatoes, and green onions. | PT45M | Combine milk and broth in a medium saucepan over high heat. Heat until mixture starts to boil.Stir in oats and reduce heat to a simmer. Cook for 25 to 30 minutes, stirring occasionally, until liquid is absorbed. Oats should be tender and cooked through.Stir in cheese and green onion. Top with tomatoes.Refrigerate leftovers within 2 hours. | 5 | 7 | [
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Southwestern Stuffed Potatoes | PT10M | PT5M | 2 medium,1 cup rinsed, drained ,0.75 cup,1 cup,0.5 cup (try cheddar, pepper jack, or Mexican blend) | Cook these customizable potatoes in less than 15 minutes. | PT15M | Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.Refrigerate leftovers within 2 hours. | 4 | 8 | [
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Roasted Pumpkin Seeds | PT20M | PT5M | 2 tablespoon,0.5 tablespoon,0.5 tablespoon | Save the seeds from your baking pumpkin to create a tasty snack. These pumpkin seeds add a nice crunch as a salad, soup, or oatmeal topper | PT25M | Preheat the oven to 350 degrees. Rinse the pumpkin seeds, and remove any stringy pumpkin pulp. Dry the seeds thoroughly.In a large bowl, mix all ingredients until all the pumpkin seeds are evenly coated. Spread the seeds onto a baking tray and bake for 15-20 minutes or until golden brown, stirring halfway through. Remove from the oven and cool before enjoying! | 8 | 9 | [
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Indian Lentils and Pasta | PT45M | PT10M | 1 tablespoon vegetable,1 large chopped,2 clove finely chopped or 1\/2 teaspoon garlic powder,3 cup,15 ounce with juice,0.5 cup dry, rinsed,1 teaspoon ground,1 teaspoon,0.25 teaspoon optional,0.5 cup,0.25 cup fresh, chopped | Treat yourself and your family to this delicious pasta dish seasoned with Indian spices. | PT55M | Heat oil in a large skillet over medium heat. Add onion and garlic and cook 3 to 4 minutes.Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.Bring to a boil. Cover and reduce heat to low. Simmer for 25 minutes.Add pasta and cook uncovered until pasta is tender, about 10 minutes.Sprinkle with cilantro and serve warm.Refrigerate leftovers within 2 hours. | 6 | 10 | [
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Leek and Mushroom Orzo | PT30M | PT15M | 2 cup chopped,1 tablespoon,2 cup sliced,1 cup dry,2 cup,1.5 cup chopped,3 tablespoon,1 teaspoon,0.25 teaspoon,0.25 teaspoon | Cook this delicious pasta dish in 45 minutes that will taste great for dinner and for leftovers the next day. | PT45M | Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).Add mushrooms and cook until soft (about 5 minutes).Stir in the orzo and toast lightly, stirring frequently, for about 3 minutes.Add broth and bring to a boil. Reduce heat to simmer, stirring occasionally, until the orzo is almost tender, about 8 minutes.Add the tomatoes and simmer until orzo is tender (about 2 minutes).Remove from heat and stir in cream cheese, garlic powder, salt and pepper. Serve warm.Refrigerate leftovers within 2 hours. | 9 | 11 | [
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Ramen Noodle Skillet | null | null | 1 teaspoon,1 teaspoon,1 teaspoon,0.25 teaspoon or to taste,0.25 teaspoon or to taste | Elevate your package of noodles with healthier homemade seasoning and vegetables. | null | Heat oil in a large skillet. Add onion and carrots and sauté until soft (about 5 minutes).Thaw the broccoli mixture in the microwave and drain.Add the broccoli mixture and cooked tofu to the skillet. Stir and heat (about 1-2 minutes).Add the homemade ramen seasoning to the broth and stir into the skillet.Break apart the ramen noodles. Add to the skillet when the broth simmers. Stir to moisten the noodles.Cover the skillet and cook until done (about 2 minutes). Serve immediately. | 4 servings | 12 | [
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Pozole with Chicken | PT25M | PT20M | 1 tablespoon,1 can chopped,2 clove minced (or 1\/2 teaspoon garlic powder),1 can (10 oz),3 cup,1 teaspoon,1 teaspoon,1 can (15 oz) drained and rinsed,2 cup cooked, shredded,0 shredded, optional,0 sliced, optional,0 optional,0 chopped, optional,0 diced or sliced, optional | As the weather cools down, enjoy this stew made with hominy, red chile sauce, and shredded chicken. | PT45M | Wash hands with soap and water.In a large saucepan on medium heat, sauté onion in oil until it begins to soften, about 5 minutes. Add garlic and continue cooking for 1 minute.Add the chile sauce, broth, cumin, oregano and hominy to the onion and bring to a boil, stirring. Reduce heat and simmer uncovered for 10 minutes. Stir in the chicken and heat through, about 2 minutes.Spoon into shallow bowls and add toppings as desired.Refrigerate leftovers within 2 hours. | 6 cups | 13 | [
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Black Bean Quesadilla | null | null | 0.75 cup chuncky or pico de gallo,1 can 15.5 oz, drained and rinsed,2 cup Colby & Monterey Jack, reduced-fat, shredded,2 tablespoon fresh, finely chopped,4 large flour,0.5 teaspoon | Enjoy a quesadilla any night of the week! This quesadilla recipe can be served as a tasty lunch, dinner, or side dish. | null | Using a small-hole strainer, drain liquid from salsa; discard liquid.Transfer leftover tomato mixture to a medium bowl.Mix in black beans, cheese, and cilantro until combined.Divide black bean mixture evenly over half of each tortilla (about 1\/2 cup each).Fold tortillas in half.Heat large griddle or skillet over medium-high heat.Brush with oil.Place filled tortillas on a griddle.Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.Cut quesadillas into wedges. | 4 servings | 14 | [
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Pea Guacamole | null | null | 2 cup frozen, thawed,2 tablespoon,0.5 cup halved,0.25 cup chopped,4 ounce canned, drained, diced,3 tablespoon chopped,1 clove fresh, minced,0.25 teaspoon,0 to taste | Check out this tasty, bright, and satisfying guacamole that put the humble green pea in the leading role. | null | 1. Mash peas until smooth. 2. Add the lime juice, tomato, onion, green chilies, cilantro, garlic, salt (if using), and black pepper. Mix well. 3. Serve with an assortment of raw vegetables and whole-grain tortilla chips. | 12 servings | 15 | [
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Grilled Mushroom Burger with White-Bean Puree | PT9M | null | 2 large cloves, minced,2 tablespoon fresh,1 cup cooked or canned, drained and rinsed ,2 tablespoon,1 teaspoon,8 large caps, stems trimmed,4 teaspoon,2 large red, peeled and cut into thin rings,4 large whole-grain,2 ounce thinly sliced, 4 equal portions,0.5 ounce rinsed well and dried,1 ounce for onions | The whole family will enjoy these home-made mushroom burgers any night of the week. | PT9M | Heat grill or grill pan over medium heat.In a food processor or blender, combine 1\/4 of garlic (about 1\/2 teaspoon), 1 tablespoon thyme, beans and 1 teaspoon oil: process to form a smooth and spreadable paste. If mixture it too thick, add 1 teaspoon water. Season with pepper and pulse to combine. Set aside.Combine remaining garlic, tablespoon thyme, and oil on a plate or baking pan. Gently toss mushroom caps in the mixture. Season with pepper and drizzle with vinegar. Lightly coat onion slices with cooking spray; grill until lightly charred on both sides. Transfer onions to a clean plate; keep warm.Grill mushrooms stem side up until browned and juices have begun to collect in centers, about 5 minutes. Flip mushrooms, and continue cooking until center is tender, about 4 minutes more.Split hamburger buns in half and place cut side down on grill; cook until warm and toasted. Spread 1\/4 cup puree on bottom half of each bun, top with two grilled mushroom caps. Layer each with sliced cheese, grilled onions, and a small handful of arugula. Top each with matching roll halves, and serve. | 4 burgers | 16 | [
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Eggs over Kale and Sweet Potato Grits | PT45M | null | 1 large,2 cup fresh, chopped,1 tablespoon divided,1.5 cup,1 cup non-fat,0.75 cup quick cooking,0.25 teaspoon,4 large | A modern twist on a Southern classic, this baked breakfast dish features eggs and grits with sweet potatoes and kale. | PT45M | Preheat oven to 350 °F.Coat 4 individual soufflé dishes with 1 tsp vegetable oil.Make 3 to 4 slits in sweet potatoes; cook in microwave until just soft.When sweet potatoes are cool enough to handle, peel, cut into chunks, and puree in food processor.Heat remaining vegetable oil in sauce pan, and sauté kale about 5 minutes.In a medium sauce pan, boil water and milk, add grits and sweet potatoes; cook for 5 minutes. Remove from heat; stir in sautéed kale.Divide grits mixture evenly among 4 soufflé dishes (or place all in casserole dish).Make 4 depressions in the grits mixture with the back of a large spoon. Carefully break one egg into each hollow.Bake uncovered for 30 minutes until eggs are cooked. Let cool 10 minutes before serving. | 4 servings | 17 | [
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Spider Sandwich | null | null | 1 slice whole wheat,2 tablespoon or cream cheese,6 medium,1 medium or black bean | Kids will love this tasty spider sandwich for an after school snack. | null | 1. Cut two rounds from the bread slice using a cookie cutter, biscuit cutter, or drinking glass.
2. Spread a thin layer of peanut butter or cream cheese on the bread rounds.
3. Press 6 pretzel sticks in the center of the peanut butter – or cream cheese – coated round to form the legs of the spider.
4. Cover the bread round with the second bread round.
5. Cut the blueberry or beans into 2 pieces.
6. Press black beans or blueberry halves into the top of the bread to make the spider’s eyes. | 1 sandwich | 18 | [
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Strawberry and Waffle Kebabs With Maple-Yogurt Dip | PT4M | PT15M | 0.75 cup Greek, non-fat, vanilla,1 tablespoon or pancake syrup,6 medium whole-grain, frozen,3 cup fresh, whole, stems removed | Two favorites, strawberries and waffles, pair up for an amazing meal kids will love. | PT19M | 1. Gather 12 sticks for kebabs.
2. In a small bowl, combine yogurt and maple syrup. Whisk until well-blended. Keep cold at 40 °F or lower.
3. Lightly toast waffles for 3–4 minutes. Cut each waffle into 4 triangles.
4. Build kebabs. Each kebab has 3 strawberries and 2 waffle triangles.
5. Serve 2 kebabs with ⅛ (2 Tbsp) cup of maple-yogurt dip. Serve immediately, or keep cold at 40 °F or lower. | 6 servings | 19 | [
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Eagle Nest | null | PT5M | 1 medium canned, halved (2 peach halves),2 tablespoon low-fat,0.5 tablespoon about 6 raisins | Kids can enjoy making this healthy, fun, and easy after-school snack using peaches, cottage cheese, and raisins. | PT5M | 1. Wash hands; get out ingredients and utensils.
2. Place one peach half, cut side up, in center of plate for nest.
3. Place 1 tablespoon of cottage cheese in center of nest.
4. Place raisins on cottage cheese to make eggs.
5. Enjoy your Eagle Nest. | 1 serving | 20 | [
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Cowboy Caviar | null | PT10M | 1 can drained, (15 ounces, low-sodium),1 can drained, (15 ounces, low-sodium),1 can drained, (15 ounces, low-sodium),1 can crushed, (15 ounces),1 can chopped, (4 ounces) ,1 tablespoon,3 medium juiced (optional),0 (to taste, optional),0 (to taste, optional),0 (to taste, optional) | This salsa is a party favorite. Using pantry items liked canned beans, corn, and tomatoes, this recipe comes together quickly and can serve a crowd.
| PT10M | Wash hands with soap and water.
Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.
Add lime juice (if using) and oil, toss gently to combine. Taste. Add small amount of salt and pepper if desired.
Serve by itself, with raw vegetables and\/or corn chips. | 21 | [
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|
Tangy Crisp Vegetable and Pasta Salad | null | null | 0.5 cup uncooked, (such as shells, macaroni, etc),0.25 cup,2 tablespoon,0.5 teaspoon powder,0.125 teaspoon,0.5 medium (peeled, seeded, and coarsely chopped),0.5 medium (thinly sliced),0.5 medium (coarsely chopped),0.25 medium (coarsely chopped),0.5 cup (coarsely chopped),0.5 cup (thinly sliced),2 tablespoon green or red (coarsely chopped) | Use your favorite pasta and veggies to make this salad a family favorite. Make a day ahead and allow to chill in the refrigerator overnight so the flavors blend.
| null | Wash your hands and work area.
Cook pasta according to package directions but do not add salt to cooking water. Drain, rinse with cool water, and drain again.
Meanwhile, in a small saucepan, combine vinegar, sugar, salt, garlic powder and black pepper. Stir and heat over medium heat until sugar is dissolved, but do not boil. Let cool.
Rinse, drain, and chop remaining ingredients. Combine in a shallow container, such as an 8x8 inch pan.
Add cooked pasta, and vinegar mixture. Mix gently.
Cover and refrigerate overnight to allow flavors to blend.
Serve cold using a slotted spoon.
Cover and refrigerate leftovers within 2 hours. | 6 servings | 22 | [
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Pineapple Frozen Fruit Pops | null | null | 1 cup crushed,1 cup low-fat, fruit flavored,6 ounce frozen, concentrate (thawed) | These frozen fruit pops contain fruit, juice, and low-fat yogurt to create a refreshing treat on a summer day.
| null | Mix the ingredients in a medium-size bowl. Divide into 4 paper cups.
Freeze until slushy - about 60 minutes. Insert a wooden stick half way through the center of each fruit pop.
Freeze until hard or at least 4 hours. Peel away the paper cup before you eat the fruit pop. | 4 | 23 | [
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Tomato and Tomatillo Gazpacho | null | null | 0.5 pound fresh, husked, rinsed, and quartered,1.5 pound chopped, dividied,0.5 cup white, divided,1 medium hot such as jalapeno, chopped, including seeds,1 clove quartered,2 tablespoon,2 tablespoon,0.5 cup chopped | Light and refreshing cool summer soup.
| null | Puree tomatillos, half of tomatoes, and half of onion with hot pepper, garlic, vinegar, and 1 ¼ teaspoons salt in a blender until smooth.
Force through a medium-mesh sieve into a bowl, discarding solids.
Stir in remaining tomatoes and onion, water, oil, and cilantro.
Chill until cold, at least 1 hour and up to 4 hours. | 24 | [
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|
Fresh Mango Salsa | null | PT10M | 1 medium peeled, pitted and diced or 1 cup thawed frozen chunks,1 tablespoon diced,1 tablespoon optional,0.25 teaspoon,2 tablespoon bottled or fresh | This sweet and tangy salsa pairs perfectly with grilled or baked fish or chicken. The recipe doubles easily if making for a crowd.
| PT10M | 1. Combine all ingredients in a bowl.
2. Serve with baked tortilla chips. | 8 servings | 25 | [
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Summer Breeze Smoothie | null | null | 1 cup plain, nonfat,6 medium,1 cup crushed, canned in juice,1 medium,1 teaspoon,4 medium | Enjoy this cool fruity drink in the summer heat.
| null | Place all ingredients in blender and puree until smooth.
Serve in frosted glass. | 3 cups | 26 | [
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Homemade Ricotta Cheese | null | null | 1 us gallon whole, unflavored,6 tablespoon or white distilled vinegar ,1 teaspoon,0.5 teaspoon | This fresh cheese is incredibly simple to make! Kids will get a kick out of this recipe as they see the milk transform into cheese.
| null | Over medium-high heat, gradually warm up milk to 180-185 degrees Fahrenheit. This will take 15-20 minutes with almost constant stirring.
Milk burns easily, so use a wooden spoon or plastic spatula to frequently stir the milk.
While the milk is heating, prepare a fine strainer over a bowl. If you have cheesecloth, use this in addition to the strainer.
When the milk reaches 180, reduce heat to low and stir in lemon juice or vinegar.
Stir for 2 minutes. You will see the curds (solids) separate from the whey (liquids).
Turn off heat and leave pot undisturbed for 20 minutes. After 20 minutes, you will see that most of the curds have floated to the top.
With a ladle, spoon curds into strainer set over bowl until nothing remains in the pot.
Stir curds until almost all the whey has strained through into the bowl. You will want to leave enough liquid to keep the ricotta moist, but you can always stir in a few tablespoons of milk or cream if the curds look too dry.
Season with salt and pepper, or leave plain.
Allow ricotta to cool to room temperature before putting in airtight container and refrigerating. Lasts up to a week in the fridge. | 2 cups | 27 | [
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Simple Fish Tacos | null | null | 0.5 cup non-fat,0.25 cup fat-free,0.5 cup chopped,0.5 package divided,1 pound white fish or cod, cut into 1 inch pieces ,1 tablespoon,2 tablespoon,2 cup red and green, shredded,2 cup diced,12 medium 6-inch, warmed,1 small wedges, for serving | These fish tacos are the perfect combination of simplicity and excitement.
| null | In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 Tbsp seasoning mix.
In a medium bowl, combine cod, vegetable oil, lemon juice, and remaining seasoning mix; pour into large skillet. Cook stirring constantly, over medium-high heat for 4-5 minutes or until cod flakes easily when tested with a fork.
Fill warm tortillas with fish mixture.
Top with cabbage, tomato, sour cream mixture, lime wedges, and taco sauce. | 6 servings | 28 | [
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Tomato and Cucumber Salad | null | null | 4 large cubed,1 large chopped,1 cup chopped,1 cup chopped,0.333333 cup chopped | This refreshing salad is a great way to take advantage of the vegetables’ summer growing season.
| null | In a large bowl, combine the salad ingredients.
In a small bowl, mix the dressing ingredients together.
Pour the dressing over the salad. Mix well.
Refrigerate for at least 1 hour before serving. | 12 servings | 29 | [
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Homemade Biscuits | PT12M | PT10M | 2 cup all-purpose,2 teaspoon,0.25 teaspoon,0.25 teaspoon,2 tablespoon,0.666667 cup low-fat (1%),3.33333 tablespoon | Make these biscuits from scratch in less than 30 minutes.
| PT22M | Preheat oven to 450 °F.
In a medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
In a small bowl, stir together buttermilk and oil. Pour over flour mixture and stir until well mixed.
On a lightly floured surface, knead dough gently for 10–12 strokes. Roll or pat dough to ¾-inch thickness. Cut with a 2-inch round biscuit or cookie cutter, dipping cookie cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.
Bake for 12 minutes or until golden brown. Serve warm. | 15 biscuits | 30 | [
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Peanut Butter Hummus | PT10M | PT20M | 2 cup low-sodium, rinsed,,0.25 cup chicken, low-sodium,0.25 cup,2.5 tablespoon diced,0.25 cup (or another nut or seed butter),0.25 teaspoon (or substitute paprika for less spice),1 tablespoon | Try this new combo of peanut butter and hummus with veggies or pita chips.
| PT30M | To prepare the hummus, combine all ingredients for the dip and mix them in a food processor or blender. Puree until smooth. | 8 servings | 31 | [
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Beyond Basic Grilled Cheese | PT8M | PT5M | Elevate this classic favorite from ordinary to extraordinary using different cheese options, whole wheat bread, and roasted veggies.
| PT13M | Heat the pan on medium. Spray the pan with a thin coat of the oil\/oil spray if needed.
Lay one slice of bread in the pan.
Spoon the harissa (or other savory spread) on one slice, and spread it out evenly.
Add half of the grated cheese, spreading it out evenly.
Add the vegetables and top with the remaining cheese, being sure to cover the vegetables.
Grill the sandwich three minutes on each side or until the slices have browned to perfection. Slice the sandwich on a diagonal and enjoy with a side salad, veggie soup, and\/or seasonal fruit. | 1 sandwich | 32 | [
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|
Empanadas Verdes | null | null | 1 medium green,0.5 medium cut in 1\/4-inch strips,0 (any cheese that does well with heat like Queso Fresco or mozzarella),0 | Tiny pies filled with mashed plantains and cheese.
| null | Filling Directions
Boil the plantain.
While the plantain is boiling, sauté the onion in olive oil until caramelized.
Set onions aside.
When the plantain is fork-tender, drain the water and reserve the liquid.
Mash the plantain, adding the liquid as necessary (it should be the consistency of mashed potatoes).
Add olive oil and salt to taste and set aside.
Set cheese to the side along with mashed plantains and onions.
Masa (dough) Directions
Mix the flour, sugar, baking powder, and salt.
Cut the butter\/lard into small pieces and add to the dry ingredients.
With your hands, work the butter into the flour until the batter is uniformly like bread crumbs.
Add the cream and water.
Keep mixing and kneading until well mixed, adding flour or more ice water as needed.
It should make a nice dough ball.
Divide the dough in half and refrigerate one half while you work with the other half.
Don’t overwork the dough, or the butter will melt and change the consistency and texture.
Empanada Directions
Grab a small piece of dough and make a ball.
Flour your workspace and roll the ball out thin to the size of a softball.
Fill with a tablespoon or so of filling.
Add a bit of cheese and onions in the center.
Fold the dough over to make a half-circle and crimp the edges with a fork.
Repeat this process with all the remaining dough and filling.
Heat oil for frying in a large pot.
Fry empanadas until golden brown. | 33 | [
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|
Sauteed Cauliflower Rice | PT10M | PT15M | 1 tablespoon,0.5 cup diced,1 clove minced, (or 1\/4 teaspoon garlic powder),1 medium grated or finely chopped (4-5 cups),0.5 teaspoon,0.25 teaspoon,1 tablespoon (optional),2 tablespoon chopped (optional) | Cauliflower can be made into a rice alternative with just a few simple ingredients.
| PT25M | Wash hands with soap and water.
Heat oil in a large skillet or saucepan on medium heat. Add onion and cook until soft, 3 to 5 minutes.
Add garlic, cauliflower, salt and pepper. Stir until cauliflower is tender, 3 to 5 minutes.
Stir in lemon juice and sprinkle with parsley, if desired. Serve warm. | 4 servings | 34 | [
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Roasted Brussels Sprouts | PT20M | PT5M | 6 cup,1 tablespoon,0.125 teaspoon,0.125 teaspoon,1 teaspoon | Roasting Brussels sprouts creates a warm, flavorful, and versatile vegetable dish.
| PT25M | Wash hands with soap and water.
Preheat oven to 400 degrees F.
Wash and trim Brussels sprouts. Cut large Brussels sprouts in half from top to bottom; leave small Brussels sprouts whole.
In a large bowl, toss Brussels sprouts with the oil, salt, and pepper.
Place Brussels sprouts in a single layer on a large baking sheet. Lining the baking sheet with foil or baking parchment will help with clean-up.
Roast for 20 to 30 minutes, stirring once after 10 to 15 minutes. Sprouts should be tender and browned.
Remove from oven and drizzle with lemon juice. | 6 servings | 35 | [
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Parmesan Peas | PT10M | PT5M | 1.5 teaspoon or margarine,2 can 15 ounce cans or 16 ounces of frozen peas,1.5 teaspoon,1 teaspoon,0.333333 cup | Give (these) peas a chance! Try varying this recipe by using other types of cheese or adding different seasonings.
| PT15M | Heat margarine or butter in a medium skillet over medium heat (300 degrees F in an electric skillet). Add peas and cook 2 to 3 minutes or until peas are heated through.
Add lemon juice and pepper and mix well. Sprinkle with parmesan cheese and serve warm. | 7 servings | 36 | [
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Asparagus with Lemon Sauce | PT10M | PT5M | 20 spear rinsed and trimmed,1 medium rinsed (for peel and juice),2 tablespoon reduced-fat,1 tablespoon dried,0.125 teaspoon ground,0.0625 teaspoon | Lemon sauce makes fresh asparagus the perfect side dish for any occasion.
| PT15M | Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5–10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.
While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside.
When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1½ teaspoons per portion) and serve. | 4 servings | 37 | [
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Broccoli Cheese Bites | null | null | 2 cup,2 unit,2 tablespoon,0.5 teaspoon,0.5 cup,0.5 cup cheddar, Colby-Jack, or Parmesan | Kids will love these broccoli bites for a snack or a side.
| null | Mix all the ingredients.
Shape the mixture into patties 1 inch in diameter.
Heat the oil in a skillet, then add the patties and cook until both sides are crispy. | 15 each | 38 | [
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Vietnamese Fresh Spring Rolls (Gỏi Cuốn) | null | PT15M | 1 cup cut into long, thin strips,2 cup,2 cup seeded and cut into long, thin strips,1 cup minced,0.5 cup fresh, chopped,0.25 cup fresh, chopped,8 unit | Quick and refreshing appetizer made with fresh vegetables and herbs
| PT15M | Toss first six ingredients in a large bowl.Soak one rice paper wrapper in warm water until soft (1 to 2 minutes). Shake off excess water.Place vegetable filling off-center on rice paper, and fold like an egg roll (tuck in the sides to keep the filling inside).Repeat with remaining vegetable filling and rice paper wrappers. Once you have assembled all of the spring rolls, serve immediately. | 8 rolls | 39 | [
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Easy-As-A-Mix Pizza | PT12M | null | 4 cup,4 cup,1 cup,4 teaspoon,1 teaspoon | Making pizza at home has never been easier! Add veggie sticks and fruit for dessert for a great weeknight dinner. Use toppings such as pepperonis, bell peppers, or olives to make fun designs on your pizza.
| PT12M | Pizza Dough Directions:
In a large mixing bowl, stir all ingredients until well mixed.
Store in a closed, covered can or rigid plastic container, or sealed heavy plastic bag.
Label and date the container. Use within 6 months.
Stir lightly before use in recipes.
Pizza Directions:
Preheat oven to 425°F. Grease a 12 x 15 inch or larger baking sheet, or 12-inch pizza pan.
Measure mix into a bowl. Add oil and water. Stir to form soft dough.
Transfer dough onto baking sheet. Sprinkle with flour. Dip fingers in flour and pat dough into a circle about 11-12 inches across.
Spread pizza crust with tomato sauce. Leave about 1\/2 inch around edge with no sauce.
Sprinkle with onion, seasoning and cheese
Bake 10-12 minutes until edges are brown and cheese is melted and starting to brown.
Refrigerate any leftovers within 2 hours. | 4 servings | 40 | [
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Tofu Breakfast Burrito | PT10M | PT15M | 8 ounce firm, unseasoned, drained, cubed,1 tablespoon,1 cup baby portabella (cremini), sliced,0 unit diced,0 unit diced,0 unit any color, diced,0 teaspoon,1 cup (2% fat) shredded,4 unit (8-inch),4 tablespoon (Neufchatel), reduced-fat, softened, divided,4 tablespoon divided | This tofu burrito provides a great alternative to a typical breakfast burrito that will give you the same flavor as an egg burrito.
| PT25M | Spread the cubed tofu over layers of paper towels. Set aside to dry slightly.
While the tofu is drying, heat a large skillet or sauté pan over medium heat.
Add the olive oil and heat until shimmering.
Add the mushrooms, onion, tomato, and bell pepper. Cook, stirring often, until tender, about 5-10 minutes.
Crumble the tofu into small pieces and add it to the pan with the vegetables, along with the salt.
Stir and cook until well-combined and soft, about 5 minutes. Turn off the heat and stir in the shredded cheese.
Spread 1 tablespoon of the cream cheese down the center of each tortilla, then top with a quarter of the tofu mixture. Top with 1 tablespoon of the salsa.
Fold the sides of the tortilla toward the center, then roll up like a burrito. Repeat Step 7-8 with the remaining tortillas.
Serve warm. | 4 burritos | 41 | [
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Veggie Omelet in a Mug | PT3M | PT10M | 2 unit,2 tablespoon low-fat or nonfat\/skim,1 pinch,1 pinch,0 cup finely chopped,2 tablespoon | Making a veggie omelet has never been so easy! Combine all of your ingredients in a mug, pop it in the microwave, and breakfast is ready!
| PT13M | Wash hands with soap and water.
Lightly grease the inside of a 12-ounce microwave-safe mug.
Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well. Mix in the vegetables and cheese.
Microwave on HIGH for 45 seconds. Stir. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.
Refrigerate leftovers within 2 hours. | 1 serving | 42 | [
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Broccoli-Cheddar Frittata | PT25M | PT10M | 10 ounce frozen, chopped,0 cup,8 unit,0 cup nonfat or low-fat,2 teaspoon,1 teaspoon,0 teaspoon,3 cup shredded, reduced-fat,1 tablespoon chopped,1 small diced | Prep and cook in about 30 minutes makes this frittata an easy breakfast for both the weekday or the weekend.
| PT35M | Combine broccoli, carrot, if desired, and water in 10-inch nonstick skillet. Cook over medium heat until tender, stirring occasionally to break up broccoli, about 10 minutes; drain well.
Beat eggs, milk, mustard, salt and pepper in large bowl until blended. Add broccoli mixture, cheese and green onion; mix well.
Coat same skillet with cooking spray; heat over medium heat until eggs are almost set, 8 to 10 minutes.
Remove from heat. Cover and let stand until eggs are completely set and no visible liquid egg remains, 8 to 10 minutes. Cut into wedges. | 6 | 43 | [
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Oatmeal Pecan Waffles | null | null | 1 cup,0 cup quick-cooking,2 teaspoon,1 teaspoon,0 cup pecans, unsalted, chopped,2 unit large, separated,1 cup fat-free (skim),1 tablespoon,2 cup strawberries, halved,1 cup blackberries,1 cup blueberries,1 teaspoon powdered | Kids will love these whole-grain waffles made with whole-wheat flour and oats.
| null | Preheat waffle iron.
Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
Whip egg whites to medium peaks. Gently fold egg whites into batter.
Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside. (Or make pancakes.)
Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve. | 4 servings | 44 | [
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White Bean and Egg Shakshuka | PT5M | PT5M | 0.25 cup no-salt added,0.25 cup white (e.g. Cannellini, Great Northern), drained and rinsed,0.25 teaspoon dried,0.25 teaspoon sweet or smoked,0.25 teaspoon,1 pinch,1 pinch,1 pinch,2 unit | Never skip breakfast again with this quick microwavable recipe.
| PT10M | Coat the inside of a microwave-safe bowl with cooking spray.
Add the tomato sauce, beans, thyme, paprika, onion powder, garlic powder, salt, and black pepper. Stir to combine.
Make a well in the center of the sauce, and crack the eggs into it.
Microwave on high power (default setting) for 1 minute.
Continue cooking in 20-second bursts at 80% power until the egg yolks and whites are set. Depending on your microwave, this will take about 2-4 minutes in total.
Serve warm. | 1 serving | 45 | [
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Red Lentil Latkes | null | null | 0.5 cup red, dry,1 medium peeling is optional,1 large,1 clove finely sliced,2 tablespoon,1 dash optional,0.25 teaspoon,0 to taste, optional,2 tablespoon | Traditionally, latkes are pancakes made from potatoes, but these latkes also include lentils, cheese, and hot sauce. Flavorful and tasty, this dish makes a great weeknight meal. Enjoy it along with a side salad.
| null | Wash hands with soap and water.
Add the lentils to a medium saucepan and add water to cover by about an inch. Bring to a boil, then lower heat to a simmer and cook until tender, about 15 minutes. Drain and set aside.
Meanwhile, remove the excess water from the potato: you can either squeeze it by the handful, or put the entire pile on a clean tea towel and wring it out.
Crack the egg in a medium bowl and beat it lightly. Add the potato, cooked lentils, garlic, green onion, and cheese and hot sauce if you're using them in a medium bowl. Add the salt and a good grinding of black pepper, and stir until combined.
Heat a large skillet over medium heat, then add a generous drizzle of oil (1-2 Tablespoons). Working in batches, so as not to crowd the pan, add clumps of the potato-lentil mixture (about the size of a golf ball or slightly larger works well), and flatten each as soon as it's in the pan, making them about a half inch thick.
Cook for about 4-5 minutes per side, until the latkes are deeply golden brown and cooked through. Add a little more oil to the pan for each additional batch. Serve immediately or keep the latkes warm in a 200°F oven for up to an hour. | 4 | 46 | [
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Shredded Zucchini and Pasta | PT20M | PT20M | 1.25 cup farfalle\/bow-tie, whole-wheat, uncooked,3 cup,1 teaspoon,1.5 teaspoon clove, minced,3.5 cup fresh, unpeeled, shredded; gently wash zucchini under running water before shredding,0.25 teaspoon table,0.125 teaspoon ground,2 teaspoon grated | Couple bow-tie pasta with veggies for a dish kids will love.
| PT40M | Wash hands with soap and water for at least 20 seconds.
In a medium pot, bring water to a boil on medium-high heat. Add pasta. Cook for 8 minutes or until al dente (soft to the touch and firm to the bite). Drain water from pasta. Rinse well with cold water.
Heat oil in a medium nonstick sauté pan on medium heat. Add garlic. Cook for 15–20 seconds. Stir constantly.
Increase heat to medium-high. Add zucchini, salt, and pepper. Cook for 10 more minutes. Stir frequently. Cook until temperature reaches 140°F.
Add cooked pasta to pan. Cook for about 2 minutes. Heat to 140°F or higher for at least 15 seconds. Remove from heat.
Sprinkle with parmesan cheese.
Serve ⅔ cup. | 6 servings | 47 | [
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Baked Carrot Fries With Yogurt-Sunflower Seed Butter Dip | PT20M | PT5M | 1.625 cup non-fat, plain; or 1 1\/2 cups + 2 tablespoons,0.375 cup or 1\/4 cup + 2 tablespoons,6 cup fresh; or 1 pound 10 ounces,0.25 teaspoon table,2.25 teaspoon | Give your baby carrots a makeover. Serve these baked carrots with a tasty dip.
| PT25M | 1. Wash hands with soap and water for at least 20 seconds.
2. Preheat oven to 400°F. 3. In a small bowl, combine yogurt and sunflower seed butter. Use a fork or rubber spatula to mix until smooth. Set aside. Keep cold at 40°F or lower.
4. In a medium bowl, combine carrots, salt, and oil. Toss.
5. Place carrots on a baking sheet in a single layer. Bake for 20 minutes or until lightly brown on the bottom. Heat to 140°F or higher for at least 15 seconds.
6. Serve ¾ cup carrot fries (about 9–13) and ⅓ cup dip. | 6 servings | 48 | [
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Curried Chicken Wraps | null | PT15M | 0.5 cup non-fat, plain,0.5 teaspoon,1.5 cup boneless, skinless, cooked, 1\/4" diced; or 6 ounces,1.75 cup fresh, unpeeled, 1\/4" diced; gently wash apples under running water before cutting,0.75 cup golden,6 whole-wheat; 8" across, at least 42 grams or 1 1\/2 ounces each | You can use curry powder in a variety of recipes. In this recipe, it adds a wonderful flavor to the familiar wrap.
| PT15M | Wash hands with soap and water for at least 20 seconds.
In a medium bowl, combine yogurt and curry powder. Stir until well-blended.
Using a rubber spatula, fold in chicken, apples, and raisins (see notes).
Place ½ cup chicken salad in the center of each tortilla. Fold each side of tortilla in, then roll up.
Place seam-side down on a cutting board and cut in half.
Serve 2 halves. | 6 servings | 49 | [
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Baked Tofu Bites | PT15M | PT80M | 0,27 ounce firm, rinsed, and drained, cut into 1\/2 inch cubes [see chef tips]; or 1 pound 11 ounces,3 tablespoon,3 tablespoon reduced-sodium,4 teaspoon or 1 tablespoon + 1 teaspoon,0.666667 cup,0.333333 cup whole grain, medium-grind,0.375 teaspoon dry, ground; or 1\/4 + 1\/8 teaspoon,0.375 teaspoon or 1\/4 + 1\/8 teaspoon | These tasty meatless bites are the perfect finger food.
| PT95M | Wash hands with soap and water for at least 20 seconds.
Preheat oven to 400°F.
Lightly spray a baking sheet with nonstick cooking spray. Set aside.
To make marinade: In a 1-gallon plastic bag, combine hoisin sauce, soy sauce, and water. Seal the bag tightly. Squeeze and release the bag several times to mix ingredients together.
Add tofu cubes to marinade. Seal the bag tightly. Lightly toss tofu by turning the bag over repeatedly on a flat surface to prevent tofu from breaking apart. Marinate in the refrigerator for 1 hour at 40°F or lower. Turn bag over every 15 minutes.
In a separate 1-gallon plastic bag, combine whole-wheat flour, cornmeal, dry mustard, and garlic powder. Seal the bag tightly. Shake to mix.
Carefully remove tofu from marinade a few cubes at a time. Place tofu cubes in the 1-gallon plastic bag with the seasoned flour- cornmeal mixture. Carefully turn the bag over to coat the tofu with breading. Remove coated tofu cubes and place on baking sheet in a single layer. Repeat until all tofu cubes are coated. Discard any remaining marinade. (See chef tips)
Bake for 15 minutes or until tofu is lightly crisp. Heat to an internal temperature of 140°F or higher for at least 15 seconds. Remove from the oven.
Serve 1 cup. | 6 servings | 50 | [
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Teriyaki Chicken and Cabbage | PT25M | PT260M | 2 tablespoon reduced-sodium,1.5 teaspoon,0.125 teaspoon ground,0.125 teaspoon,0.125 teaspoon ground,25.25 ounce thighs, boneless, skinless; about 9 thighs or 1 pound 9 1\/4 ounces,3.33333 cup fresh, shredded, 1\/4" thick | Introduce new flavors with this tasty meal.
| PT285M | Wash hands with soap and water for at least 20 seconds.
Prepare marinade: In a small bowl, combine soy sauce, vegetable oil, pepper, garlic powder, and ginger. Whisk until smooth.
Pour half of marinade mixture into the bottom of a 9” x 13” glass or ceramic baking dish. Refrigerate the other half of the marinade mixture at 40 °F or lower for use in step 9 (referred to as “reserved marinade”).
Place chicken in baking dish. Cover. Marinate in the refrigerator at 40 °F or lower for 2 hours. Flip chicken to marinate the other side. Cover. Marinate in the refrigerator for 2 more hours. Wash hands after touching uncooked chicken (see chef tips).
Preheat oven to 400 °F.
Spread shredded cabbage on the bottom of a clean 9” x 13” baking dish.
Remove chicken from marinade. Discard any remaining marinade (see chef tips).
Place chicken on top of cabbage. Wash hands after touching uncooked chicken.
Pour the reserved marinade over the chicken.
Bake for 25 minutes. Heat chicken to an internal temperature of 165 °F or higher for at least 15 seconds. Remove from the oven.
Serve 1½ chicken thighs with ¼ cup cooked cabbage. | 6 servings | 51 | [
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Citrus Salad with Lemon Yogurt | null | null | 3 peeled and chopped,2 pink or red, peeled and chopped,2 cup seedless, halved,1 container low-fat, lemon,1 teaspoon | End your meal with this sweet and healthy fruit salad.
| null | On a cutting board, cut tops and bottoms off of oranges and grapefruits so each piece of fruit has two flat ends.
Place fruit on one flat end and carefully cut off peel and pith from top to bottom.
Once peel is removed, chop up fruit. The fewer cuts made, the more juice will be kept in the fruit.
Halve the grapes.
Toss fruit in a bowl and refrigerate until thoroughly chilled, approximately 2 hours.
Add honey to yogurt. Drizzle mixture over fruit just before serving. | 6 servings | 52 | [
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Foil Dinners | null | null | 1 pound or ground turkey, lean, rinsed and drained,2 large scrubbed, eyes removed, sliced,1 large peeled and sliced,2 large scrubbed and sliced,0.5 teaspoon,0 such as garlic salt or barbecue seasoning, to taste | Cook these veggie and meat foil packets in the oven, on the grill, or over a campfire.
| null | Preheat oven to 350 degrees F. Mix 1\/2 teaspoon salt into ground beef. Shape meat into 4 flat patties about the size of the palm of your hand.
Lay each patty on a piece of foil about 15 inches long. Wash hands carefully after handling raw meat.
Top each patty with slices of potato, onion, and carrots.
Add salt, pepper, and other seasonings if desired.
Wrap each pile in foil and seal tightly. Place on cookie sheet if desired.
Bake for 1 hour.
Carefully remove very hot packages from oven onto serving plate. Puncture foil to release steam. Cool for several minutes before unwrapping. Before serving, be sure beef is thoroughly cooked. The beef should not be pink and juices should be clear.
Refrigerate leftovers within 2 hours of cooking. | 4 servings | 53 | [
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Turkey Quesadilla | null | null | 1 pound,0.25 cup,2 cup tomatoes, green beans, carrots, peppers, zucchini, etc.,8 | Stuff this cheesy quesadilla with your favorite vegetables.
| null | In a skillet, cook ground turkey until completely cooked. Drain and rinse.
Add cheese and vegetables.
Place 1\/4 cup of turkey mixture on a tortilla. Fold over or roll.
Heat and lightly brown in skillet or in the oven. | 8 servings | 54 | [
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Two-Bean Chili | null | null | 1 pound,1 diced,2 stalk diced,2 diced,4 clove minced,1 teaspoon ground,1 teaspoon,1 teaspoon,1.5 teaspoon,1 can,2 can,2 cup,1 can drained,1 can,1 cup raw, grated,0.5 cup chopped,1 small or summer squash, chopped,0 to taste | Prepare this chili in advance, and bring a bowl to work for a filling, weekday lunch.
| null | Brown the ground beef, onion, celery, carrots, and garlic in a large saucepan. Drain and rinse to reduce the fat content.
Add the rest of the ingredients, except for the salt and pepper. Mix well and add water if the chili is too thick.
Cook for about 10 minutes until the vegetables are cooked and the flavor has blended. Season with salt and pepper if needed. | 8, 1 1\/2 cup servings | 55 | [
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Roast Chicken | null | null | 1 tablespoon,1 teaspoon,0 to taste,1,1 tablespoon or canola oil | Serve this roasted chicken as a centerpiece at dinner, or add it to salads, sandwiches, enchiladas, or stuffed peppers.
| null | Preheat oven to 375 degrees F.
Combine Italian seasoning, garlic powder, salt, and pepper.
Rub chicken with oil, then rub with spice mixture.
Place chicken breast-side down in Dutch oven or roasting pan.
Bake, uncovered, until internal temperature reaches at least 165 degrees F.
Let chicken rest for ten minutes before cutting.
Weight
Cook time
2 1\/2 – 3 pounds
1 – 1 3\/4 hours
3 1\/2 – 4 pounds
1 1\/2 – 1 3\/4 hours
4 1\/2 – 5 pounds
1 1\/2 – 2 hours
5 – 6 pounds
1 3\/4 – 2 1\/2 hours | 6 servings | 56 | [
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Easy Rice Pudding | null | null | 0.666667 cup regular, raw, enriched,2 cup warm,1 teaspoon or margarine, optional,0.5 cup,2 tablespoon,0.5 teaspoon,1 cup,0.5 cup or other dried fruit | Cook this kid-friendly rice pudding in the microwave.
| null | Combine rice, water, and butter or margarine (if using) in large casserole. Cover loosely so steam will escape.
Cook in microwave on high for 5 minutes or until mixture comes to boil. Reduce setting to defrost (50% power), and cook additional 10 minutes.
While the rice is cooking, mix together the other ingredients in a bowl.
Without allowing rice to cool, remove cover and quickly stir the dry milk-raisin mixture into hot rice. Cover loosely again and continue cooking on defrost (50%) for 10 minutes. After cooking time is finished, let pudding sit, covered, for 10 minutes.
Stir gently and put in individual serving dishes.
Eat warm and refrigerate leftover within 2 hours, or cover and refrigerate immediately. Enjoy the refrigerated pudding within 2 days. | 4, 2\/3 cup servings | 57 | [
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Burrito Bowls | null | null | 1 cup uncooked, brown or white,1 can drained and rinsed,0.25 cup fresh, chopped,0.5 juiced,1 medium halved and sliced,1 cut in strips,1 tablespoon,1 pound lean, or ground turkey or chicken,1 tablespoon,1 teaspoon,1 teaspoon,0 to taste | Try this tortilla-less take on a burrito for an easy lunch or dinner.
| null | Cook rice according to package directions.
Heat oil in pan over medium-high heat. Add onions and peppers. Sauté until tender. Stirring occasionally. Place on a clean plate or bowl.
In the same pan, add meat and sauté until browned. Add chili powder, garlic powder, and cumin and stir until combined. Set aside.
When rice is finished cooking, turn off heat. Fluff with fork. Add fresh cilantro, rinsed black beans, lime juice, and salt to taste. Stir to combine.
Assemble burrito bowls and top with desired toppings. Try shredded lettuce, salsa, jalapenos, plain yogurt.
Refrigerate leftovers within 2 hours and use within 4 days. | 6, 1-cup servings | 58 | [
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] |
Banana Ice Cream | null | null | 6 | This frozen treat uses only one simple and cost-friendly ingredient: bananas.
| null | Peel bananas and put in freezer.
Wait for bananas to freeze (three hours or more) then remove.
Place bananas in food processor for about five minutes.
Take out of processor and enjoy. | 6 servings | 59 | [
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Griddle Fry Bread | null | null | 1.5 cup white,1.5 cup,2 tablespoon,1 pinch,1.5 cup warm,0.25 cup plus extra for the pan | This variation of a Navajo bread uses half whole wheat flour for added nutrition.
| null | In a large bowl, mix the flours, baking powder, and salt. Whisk together well (or use fork). Add warm water and oil and mix just until blended. If you like firmer bread mix on floured flat surface about 10 times.
Let it rest for a minute, and then spread out onto a lightly sprayed cookie sheet to 1 inch thickness. Poke holes in the dough using a fork.
Cook in a greased frying pan over medium heat, allowing about 15 minutes for each side. Use two lifters for easy turning. | 10 servings | 60 | [
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Apple Spinach Salad | null | null | 4 cup,2 tablespoon,2.5 tablespoon,1 tablespoon,0.25 teaspoon,0.25 cup chopped,1 medium tart, cut into bite-sized chunks,0.25 cup or dried cranberries | Add more fruits and vegetables to your day with this simple, flavorful salad.
| null | Wash spinach thoroughly. Pat dry or spin in a salad spinner.
Tear spinach into bite-sized pieces and place in a large bowl. Set aside
In a small bowl mix oil, vinegar, sugar, and salt.
Add the apple, onion, and dried fruit to the oil mixture and toss to coat apples. Let stand ten minutes.
Combine ingredients together in the large bowl of spinach and serve.
Refrigerate leftovers. | 6, 1\/2 cup servings | 61 | [
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Banana Oatmeal Cookies | PT15M | PT10M | 2 very ripe,1 cup quick or old-fashioned,0.5 teaspoon,0.5 teaspoon,0.5 cup | Looking for a no-added-sugar snack? Try these Banana Oatmeal Cookies for a pick-me-up during the day.
| PT25M | Preheat oven to 350 degrees.
In a medium bowl, mash bananas with a fork until mostly smooth.
Add oats, cinnamon, vanilla and raisins. Mix well.
Drop spoonfuls of dough onto lightly sprayed or oiled baking sheet. Flatten with the back of a spoon or bottom of a drinking glass.
Bake 10 to 15 minutes. Remove from oven and let cool before serving. | 14 cookies | 62 | [
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Peanutty Stew | PT30M | PT15M | 1 cup instant,2 cup reduced sodium; or chicken broth,1 teaspoon minced,1 teaspoon or 4 cloves garlic,1 teaspoon,1 teaspoon optional,2 cup diced, peeled; or yam,1 can 14.5 ounces, diced, with liquid,1 teaspoon,1 cup creamy,1 cup nonfat or 1%,3 cup coarsely chopped,1 cup chopped, dry roasted [optional],0 thinly sliced [optional] | This creamy Peanutty Stew can warm you up on a cold fall or winter day.
| PT45M | Combine first 9 ingredients in a soup pot. Bring to a boil, then turn down to medium low, cover and simmer for 10 minutes.
Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
Refrigerate leftovers within 2 hours. | 8 cups | 63 | [
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One Pan Spaghetti | PT30M | PT10M | 0.5 pound lean, 15% fat,1 medium chopped,3 cup,1 can 15 ounces,2 teaspoon dried,1 teaspoon,1 teaspoon or 2 garlic cloves,1 teaspoon,0.25 teaspoon,2 cup 12 ounces, broken,1 cup 4 oz, shredded | This cheesy pasta recipe is easy to make, and kids love it!
| PT40M | Brown meat and onions in a large skillet over medium-high heat (300 degrees in an electric skillet). Drain fat.
Stir in water, tomato sauce, and spices. Bring to a boil.
Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
When spaghetti is tender, top with grated cheese.
Refrigerate leftovers within 2 hours. | 10 cups | 64 | [
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Homemade Guacamole | null | null | 3 ripe,1 teaspoon,1 tablespoon,2 diced,1.2 cup chopped,0.5 chopped [note: include seeds if you want extra spice\/heat],0.25 cup fresh, chopped [or 2 tsp dried cilantro],0.5 teaspoon,0.25 teaspoon | Are you an avocado fan? Bring homemade guacamole to your table with this recipe.
| null | Wash hands with soap and water.
Gently rub produce under cool running water.
Cut avocados in half, remove pit, and scoop pulp into a medium bowl.
Mash avocado pulp with a fork and mix in remaining ingredients.
Stir to combine. Serve with raw vegetable sticks or baked tortilla chips. | 6 servings | 65 | [
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] |
Easy Salsa | null | null | 2 pound about 14, diced,1 cup chopped,2 clove minced,2 tablespoon,2 can chopped, 4 oz each,0.5 teaspoon,1 cup chopped,0 to taste | This fresh tomato salsa adds flavor to meals and pairs well with whole grain chips for a snack.
| null | Combine all ingredients in a bowl.
Refrigerate. | 6, 1\/2 cup servings | 66 | [
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Crunchy Chickpea Snacks | null | null | 1 can garbanzo beans, 14-15 ounce can,1 tablespoon,0.25 teaspoon,0.5 teaspoon,0.125 teaspoon | Lightly toasted and crunchy, these savory chickpea snacks are a must-have!
| null | Preheat oven to 400 degrees F.
Wash hands with soap and water.
Drain and rinse canned chickpeas. Spread onto plate or cutting board. Pat dry with a clean towel. Add to small bowl.
Add vegetable oil, salt, cumin, and black pepper to bowl with chickpeas. Mix until oil and spices are evenly distributed.
Spray nonstick cooking spray onto a baking pan or cookie sheet. Spread out chickpeas onto pan.
Bake for 40-50 minutes, until chickpeas are lightly toasted. | 4 servings | 67 | [
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Apple Nachos | null | null | 1 teaspoon,2 medium thinly sliced,2 tablespoon unsalted and shelled,0.25 cup unsweetened [or raisins],1 tablespoon mini,2 tablespoon creamy style,5.5 tablespoon | These healthy, fruity nachos are simple enough for kids to make.
| null | Wash hands with soap and water.
Gently rub apples under cool running water.
Add lemon juice to sliced apples to reduce browning.
Spread apple slices on a plate.
Top apple slices with sunflower seeds, dried cranberries, and mini chocolate chips.
Combine peanut butter and honey in a small, microwaveable safe container. Microwave 20 seconds and stir until smooth. Be careful when removing from microwave.
Drizzle peanut butter sauce over apple slices. | 4 servings | 68 | [
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Stir-Fry Noodles with Peanut Sauce | PT30M | PT10M | 4 cup,2 package 3 ounces each,2 boneless, skinless, cut in thin strips,0.25 cup,2 tablespoon,1 cup,1 tablespoon,1 teaspoon,1 teaspoon finely chopped [or 1\/2 teaspoon ground ginger],2 thinly sliced, about 2 cups,1 large head, thinly sliced, about 6 cups,1 cup thinly sliced | Enjoy the flavors of peanuts, chili pepper, and ginger in this stir-fry recipe.
| PT40M | Bring 4 cups water to boil in a 2 to 3 quart saucepan. Add noodles, cover, and remove from heat (do not add flavor packets). Wait one minute, drain noodles and set aside.
In a small saucepan, combine peanut butter, soy sauce, and 1\/2 cup water. Heat over low heat, stirring until smooth. Remove from heat.
Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink when cut, about 3 to 5 minutes.
Add red pepper, ginger, and carrots and cook for 2 to 3 minutes. Add cabbage and cook 3 to 4 minutes or until cabbage is crisp-tender.
Stir in green onions, cooked noodles and peanut sauce. Toss and serve immediately.
Refrigerate leftovers within 2 hours. | 10 cups | 69 | [
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Breakfast Banana Split | null | PT5M | 1 small,0.5 cup oat, corn, or granola,0.5 cup low-fat vanilla or strawberry,0.5 teaspoon optional, skip for children under the age of one,0.5 cup canned, tidbits or chunks, drained | This energy-boosting Breakfast Banana Split recipe is a great way to start the day!
| PT5M | Peel and split banana lengthwise. Place half in two separate cereal bowls.
Over each banana, spoon yogurt, sprinkle cereal and drizzle honey, if desired.
Top with pineapple and serve immediately.
Refrigerate leftovers within 2 hours. | 2 banana splits | 70 | [
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Applesauce French Toast | PT10M | PT5M | 2,0.5 cup nonfat or 1%,2 teaspoon white,0.5 teaspoon,0.25 cup unsweetened,6 slice | Use leftover bread to make this kid-friendly Applesauce French Toast.
| PT15M | In a large mixing bowl, combine eggs, milk, cinnamon, sugar, vanilla and applesauce. Mix well.
Soak bread one slice at a time until mixture is slightly absorbed.
Lightly spray or oil a skillet or griddle. Cook over medium heat until golden brown on both sides.
Serve hot.
Refrigerate leftovers within 2 hours. | 6 slices | 71 | [
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Crunchy Chicken Nuggets | PT30M | PT15M | 1 pound boneless, skinless, cut into 1-inch cubes,0.5 cup,3 cup flakes | Both kids and adults will love these oven-baked chicken nuggets.
| PT45M | Preheat oven to 375 degrees.
Mix chicken and barbeque sauce in a large bowl.
Pour cereal flakes into a large plastic bag and crush into small pieces.
Place chicken pieces in the bag, reseal, and toss to coat.
Lightly coat a baking sheet with cooking spray. Arrange coated chicken pieces on the baking sheet.
Bake until crispy and golden brown and chicken is no longer pink inside, about 20 to 25 minutes.
Refrigerate leftovers within 2 hours. | 25 chicken nuggets | 72 | [
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Turkey Meatloaf | PT30M | PT15M | 1 pound lean,0.5 cup dry,1 large,1 tablespoon dehydrated [or 1 small onion, minced],0.25 cup,2 stalk chopped,2 clove minced,0.5 green, seeded and diced | Enjoy a healthier version of an old dinner favorite.
| PT45M | Preheat oven to 350°F.
Combine all ingredients and mix well.
Bake in loaf pan for 25 minutes (to a minimum internal temperature of 165°F).
Cut into five slices and serve. | 5 servings | 73 | [
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Super Quick Chunky Tomato Sauce | PT15M | PT5M | 2 teaspoon,1 teaspoon chopped, about 1 clove,12 ounce 1 jar, drained and diced [or substitute fresh roasted red peppers],2 can 14.5 oz each, no-salt-added,1 can 5 1\/2 oz, low-sodium,1 tablespoon fresh, rinsed, dried, and chopped [or 1 teaspoon dried],0.25 teaspoon | Enjoy this quick, chunky tomato sauce over whole grain pasta.
| PT20M | In a medium saucepan, heat olive oil and garlic over medium heat. Cook until soft, but not browned (for about 30 seconds).
Add diced red peppers, and continue to cook for 2–3 minutes, until the peppers begin to sizzle.
Add tomatoes, tomato juice, basil, and pepper. Bring to a boil. Simmer for 10 minutes, or until the sauce thickens slightly. (Sauce can be puréed for picky eaters.).
Use immediately. Or, refrigerate in a tightly sealed container for 3–5 days or freeze for 1–2 months. | 12 servings | 74 | [
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Pupusas Revueltas (Salvadoran-Style Stuffed Masa Cakes) | PT45M | PT10M | 1 pound,1 tablespoon,0.5 small finely diced,1 clove minced,1 medium green, seeded and minced,1 small finely chopped,1 teaspoon,5 cup instant [masa harina],6 cup,0.5 pound low-fat, grated | This tasty Salvadoran dish is often paired with a traditional cabbage salad called encurtido.
| PT55M | Heat oil in a large nonstick pan. Add chicken, and sauté until chicken turns white. Constantly stir the chicken to make sure it is evenly cooked.
Add onion, garlic, green pepper, tomato, and salt, and mix well. Cook over medium heat until the mixture is cooked through (to a minimum internal temperature of 165°F). Remove the pan from the stove. Put the mixture in a bowl and cool in the refrigerator.
While the chicken mixture is cooling, place the corn flour in a large mixing bowl and gradually stir in enough water to make a stiff tortilla-like dough.
When the chicken mixture has cooled, mix in the cheese.
Divide the dough into 24 portions. With your hands, roll the dough into balls. Press a hole in each ball with your thumb.
Put about a tablespoon of the chicken mixture into the hole formed in each ball. Fold the dough over to completely enclose it. Press the ball out with your palms to form a disk.
In a very hot iron skillet, cook the pupusas on each side until golden brown.
Serve hot with Encurtido Salvadoreño. | 12 servings | 75 | [
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Puerto Rican Yellow Plantain and Meat Casserole | PT60M | PT20M | 1.5 pound lean,2 medium green, without seeds, chopped,1 medium yellow, chopped,3,0.25 cup chopped,1 cup low-sodium,5 tiny sweet peppers,0.5 tablespoon achiote,2 clove finely chopped,1 cup | The natural sweetness of the plantains enhances the flavor of this Puerto Rican dish.
| PT80M | Preheat oven to 350°F.
Brown the ground beef in a large pot. Drain the fat and add the remaining filling ingredients. Cook over medium heat for 5 minutes. Set aside.
Boil the peeled plantains in 10 cups of water until soft, then drain. In a large bowl, mash the plantains, then add the olive oil. Mix well, making it into a soft dough.
In a separate bowl, beat the egg whites until they are foamy.
Spread half of the plantain dough in an 11" × 14" baking pan. Add a layer of the meat filling, egg whites, and half of the green beans.
Repeat these layers, and top with a final layer of plantains and egg whites. Sprinkle with the mozzarella cheese.
Bake for 20 minutes. Cut into 12 servings. | 12 Servings | 76 | [
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] |
Oven-Fried Yuca | PT45M | PT10M | 1 pound fresh, cut into 3-inch sections and peeled; or 1 pound peeled frozen yuca or cassava,0 | Crispy and delicious! Use cooking spray to cut back on fat.
| PT55M | In a kettle, combine the yuca with enough cold water to cover it by 1 inch. Bring the water to a boil, and slowly simmer the yuca for 20 to 30 minutes, or until it is tender.
Preheat oven to 350°F.
Transfer the yuca with a slotted spoon to a cutting board, let it cool, and cut it lengthwise into ¾-inch-wide wedges, discarding the thin woody core.
Spray a cookie sheet lightly with the cooking spray. Spread yuca wedges in a single layer on the cookie sheet, and spray the wedges with cooking spray. Cover with foil and bake for 8 minutes. Uncover and return to oven to bake for an additional 7 minutes. | 6 servings | 77 | [
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Quinoa and Black Bean Salad | PT40M | PT10M | 0.5 cup,1.5 cup,1.5 tablespoon,3 tablespoon,0.25 teaspoon,0.25 teaspoon ground [dried cilantro seeds],2 tablespoon chopped,2 medium minced,1 can 15 1\/2 oz, low-sodium, drained and rinsed,2 cup chopped,1 medium red, chopped,1 medium green, chopped,2 fresh green, minced; or to taste,0 to taste | This delightful chilled salad works as an entree or a side dish.
| PT50M | Rinse the quinoa in cold water. Boil 1½ cups water in a saucepan, then add the quinoa. Return to boil, then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
While the quinoa is cooking, mix olive oil, lime juice, cumin, coriander, cilantro, and scallions in a small bowl, and set aside.
Combine chopped vegetables with the black beans in a large bowl, and set aside.
Once the quinoa has cooled, combine all ingredients and mix well.
Cover and refrigerate until ready to serve. | 6 servings | 78 | [
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Cranberry Apple Farro Stuffing | null | PT20M | 1 cup dried,2 tablespoon,0.5 cup red, chopped,0.25 cup chopped,0.75 cup diced,0.25 teaspoon,1 tablespoon,0.25 cup chopped [green onion],1 cup fresh,2.66667 cup,0.5 teaspoon,0.25 teaspoon ground,1 cup dried | A change up to this year’s traditional Thanksgiving stuffing.
| PT20M | In a small pot over high heat bring the stock to a boil. Once the stock achieves a bowl add the farro and stir. Reduce heat to low and cover allow to cook for 15-20 minutes or until all liquid is gone.
Place a sauté pan over medium heat and add olive oil.
Once the onions become translucent add the apples and scallions.
Continue to sauté for 1-2 minutes until apples soften slightly.
Combine the farro and sauté mixtures in a mixing bowl. Add the garlic powder, lemon juice, scallions, parsley, seasoned salt, black pepper and cranberries.
Serve as a Thanksgiving alternative or with any fall inspired dish. Enjoy! | 6 servings | 79 | [
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Red Pepper Spread | null | null | 2 cup peeled and diced, 1\/2 inch pieces [about 1 medium eggplant],1 cup white, diced, 1\/2 inch pieces [about 1 small onion],4 cup red, diced, 1\/2 inch pieces [about 4 large peppers],8 clove peeled and crushed,4 tablespoon,2 tablespoon,1.25 teaspoon,0.25 teaspoon,1 tablespoon sweet paprika can be substituted,2 tablespoon white | This savory spread highlights summer’s bounty of eggplant and red peppers. Perfect for any cookout or picnic!
| null | Pre-heat oven to 350°F. Peel and dice the eggplant, onions and red peppers. Crush garlic with garlic press or back of a knife.
In a medium colander, add eggplant and mix with ¼ tsp. of salt (Reserve the remaining 1 tsp. for later in the recipe). Place the colander in the sink or over a bowl, as the salt will cause the eggplant to release water. Let eggplant sit for 15 minutes.
Line a plate with paper towels. Remove eggplant from colander and place on plate. Pat eggplant dry with towels.
In a large bowl, add eggplant, onions, red peppers, and garlic. In the same bowl add, balsamic vinegar, 2 Tbsp. of olive oil (reserve the remaining 2 Tbsp.), 1 tsp. salt, black pepper, sugar and paprika. Mix until the vegetables are coated evenly.
On a medium baking tray or roasting pan, spread vegetable mixture evenly and place into a 350°F oven.
Roast vegetables for 10 minutes, remove and mix vegetables thoroughly. Then place the vegetables back in the oven another for 15 minutes or until they are cooked through and begin to brown on the edges.
Place cooked vegetables in a food processor or blender. Slowly add the remaining 2 Tbsp. of olive oil while you are pureeing the mixture. Once done, the final consistency should be smooth and spreadable.
Use spread for dipping any of your favorite vegetables, tortilla chips or pita bread. This spread is designed to pair perfectly with our Moroccan Spiced Turkey Burger. Enjoy! | 80 | [
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|
Watermelon Feta Salad | null | PT15M | 5 cup cut into 1 inch pieces,2 cup cut into 1\/4 inch pieces,1 tablespoon fresh, thinly sliced,2 tablespoon,2 tablespoon extra virgin,2 tablespoon,0 to taste,0 to taste,2 tablespoon fresh, cut into thin ribbons | Cool, crisp, refreshing watermelon tossed gingerly with salty feta and a light white balsamic herb dressing.
| PT15M | Place the watermelon, feta cheese, chives and mint in a medium bowl.
In a separate bowl, mix olive oil, white balsamic vinegar, and honey. Whisk ingredients together until the honey is dissolved. Season with salt and black pepper.
Combine dressing with watermelon mixture. Toss until everything is evenly coated with dressing.
Serve and enjoy! | 8 servings | 81 | [
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Moroccan Spiced Turkey Burger | PT8M | PT20M | 2 pound,2.25 teaspoon,0.75 teaspoon ground,0.75 teaspoon ground,0.5 teaspoon,0.75 teaspoon,0.125 teaspoon ground,1 teaspoon,0.25 teaspoon,0.5 cup minced,2 tablespoon minced | A change-up to the traditional summer grilling fare to perfectly pair with a savory red pepper spread.
| PT28M | Combine spices in a small bowl with salt and black pepper.
Peel onion and garlic, place in a food processor and pulse until you reach a fine dice (1\/8 inch). If no food processor is available, onion and garlic can be cut by hand using a knife and cutting board.
In a medium bowl, mix ground turkey, spices, onion and garlic together.
Divide turkey mixture into 8 even portions. Form each portion into patties and place in the refrigerator for 10 minutes.
Preheat grill or grill pan on medium high heat. Note: This burger can be cooked on the stove-top in a medium pan if grill or grill pan are unavailable. Pan spray can be utilized for a medium pan or grill pan but is not needed for a grill.
Once heated, add burgers to the grill and cook on each side until and internal temperature of 165°F is achieved or the burger is cooked thoroughly. Approximately 4 minutes each side.
Serve on a fresh bun, top with red pepper spread and ENJOY! | 8, 4-oz patties | 82 | [
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Summer Squash Kabobs | null | PT20M | 1 large red, cut into 1 inch pieces,2 medium green, cut into 3\/4 inch thick rounds,1 medium yellow, cut into 3\/4 inch thick rounds,0.5 us liquid pint,2 tablespoon fresh, cut into ribbons [about 6 leaves],2 tablespoon fresh, finely chopped [about 6 sprigs],2.5 teaspoon,5 clove,2 tablespoon finely chopped,4 tablespoon,0 1 whole lemon,0.25 cup | The enjoyment of fresh produce enhanced with summer-centric flavors.
| PT20M | In a medium bowl, whisk together garlic, herbs, lemon, salt, black pepper, red wine vinegar and olive oil to create a marinade.
Place onions, yellow squash, green squash and tomatoes in a 1 gallon freezer bag. Pour marinade in bag and shake until all vegetables are coated. Let sit for at least 1 hour. Vegetables can marinate for up to 24 hours, in refrigerator, if you prefer to prep ahead.
After vegetables are done marinating, prepare skewers starting with green squash flesh side out, then onion, tomato, yellow squash, onion, tomato, and finish with green squash.
Place constructed kabobs on a hot grill and cook for about 7 minutes on each side brushing every few minutes with marinade until cooked through. The squash will be tender and the onions will have a slight char on the edges.
Serve on the skewers or off the skewer. Enjoy on any summer night. | 6 servings | 83 | [
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Sunshine Roll-Ups | null | PT20M | 1 cup cooked, diced,1 cup finely chopped,2 cup canned, drained,1 cup minced [green, red, or yellow],2 tablespoon,1 teaspoon,1 teaspoon or 2 cloves garlic,1 teaspoon,1 large whole wheat,4 medium washed and patted dry | This Asian-inspired wrap is both savory and sweet, and makes a satisfying lunch option.
| PT20M | In medium bowl, mix chicken, celery, oranges, and onions.
Add mayonnaise, soy sauce, garlic, and pepper. Mix gently until chicken mixture is coated.
Lay tortilla on clean cutting board or large plate. With a knife or clean scissors, cut tortilla into four quarters.
Place 1 lettuce leaf on each tortilla quarter, trimming leaf so it doesn’t hang over edge of tortilla.
Place 1\/4 of chicken mixture in the middle of each lettuce leaf.
Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich!
Refrigerate leftovers within 2 hours. | 4 wraps | 84 | [
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Salmon Salad Mix | null | PT10M | 1 can 14.75 oz, drained,1 cup dill or sweet or chopped pickles,1 cup nonfat,2 tablespoon light,2 tablespoon about 1\/2 lemon | This protein-packed salmon salad mix takes only 10 minutes to make!
| PT10M | 1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
2. Add relish, yogurt, mayonnaise and lemon juice.
3. Mix together until well combined.
4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
5. Refrigerate leftovers within 2 hours. | 2 cups | 85 | [
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Refried Beans | PT180M | null | 2 cup dried,6 cup,1 cup chopped,1 teaspoon,1 teaspoon,1 cup | These refried beans are an easy, homemade alternative to canned beans.
| PT180M | Clean the beans. Leave them to soak overnight. Drain.
In a medium pan, put soaked beans, water, onion, garlic powder and olive oil.
Cook over medium heat for 2½ hours or until beans are tender.
Mash 3 cups of cooked beans in large heavy skillet.
Add 1 cup bean cooking liquid. Cook over medium heat until thick and the desired consistency. | 6 servings | 86 | [
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Fish Salad | PT30M | PT20M | 2 pound try cod, tilapia, snapper or others,1 teaspoon,1 teaspoon,2 cup shredded; or lettuce,2 cup chopped; try tomatoes, cucumber, carrots, corn, green onions, celery, avocado,0.5 cup low-fat,0.5 cup | Looking for a quick, filling lunch? Try this Fish Salad with salsa!
| PT50M | Season fish with salt and pepper. Cook by your favorite method until it appears opaque and flakes apart easily (see Notes).
Mix cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
Refrigerate leftovers within 2 hours. | 6 cups | 87 | [
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Asparagus Mushroom Melt | PT15M | PT15M | 4,1 cup finely minced,1 cup chopped,1 teaspoon,1 pound trimmed and sliced crosswise into 1\/2 inch rounds,1 teaspoon ground, or oregano or basil,1 teaspoon,1 dash,1 dash,0.75 cup 3 ounces, shredded | This warm, cheesy sandwich will make your taste buds water.
| PT30M | Toast muffin halves and place on a baking sheet in a single layer.
In a large skillet over medium-high heat, sauté onions and mushrooms in oil, stirring often, until just beginning to brown.
Add asparagus, seasoning and vinegar. Sauté, stirring often, until asparagus is barely tender. Season lightly with salt and pepper.
Divide the vegetable mixture equally onto the muffin halves. Top each muffin with shredded cheese.
Broil muffins until the cheese melts. Watch carefully to avoid burning.
Refrigerate leftovers within 2 hours. | 4 servings | 88 | [
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Chicken Enchiladas | PT30M | PT15M | 9 ounce chopped, cooked,1 small chopped,0.5 cup shredded, part-skim,2 cup shredded,5 8-inch,1 can lightly drained,0.25 cup,0 | Packed with tender chicken, cabbage, onions and cheese, these flavorful enchiladas make a great weeknight meal.
| PT45M | Preheat oven to 350°F.
Spray 9 by 12” baking dish with nonstick spray.
Combine chicken, onion, cabbage and mozzarella in a large bowl.
Place about ½ cup chicken mixture on tortilla, spreading mixture to form a line across largest width.
Roll ingredients in tortilla and place in a baking dish.
Top tortillas with tomato and sprinkle with Parmesan cheese.
Cover with aluminum foil.
Bake for 30 minutes. | 8 servings | 89 | [
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Roasted Root Vegetables | PT25M | PT5M | 1 chopped,1 chopped,1 chopped,1 chopped,2 chopped,1 chopped,1 tablespoon,3 ounce reduced fat,0.25 ounce,0.25 ounce ground,0.25 ounce dried | Let root veggies shine! Bring out the flavor of sweet potatoes, rutabaga, carrots, and more in this recipe.
| PT30M | Heat oven to 350°F.
Evenly spread all vegetables on a baking sheet or baking dish. Drizzle oil and seasonings over vegetables. Toss to combine. Bake 30-40 minutes or until all vegetables are tender.
Sprinkle with Parmesan cheese before serving. | 6 servings | 90 | [
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Tortilla Cups with Eggs | null | null | 4 6-inch, flour,4,0.25 cup chopped,0.25 cup chopped,1 teaspoon | Pack these protein-rich tortilla cups for hungry kids when on the go.
| null | Preheat oven to 350 degrees F.
Wash hands with soap and water.
Gently rub produce under cool running water.
Cut each tortilla in half and then in half again. This will result in four equal pieces per tortilla.
Spray six muffin tin cups with non-stick cooking spray. Overlap two to three pieces of tortilla in each muffin tin to cover completely and create a cup. Press into muffin tin. Spray with nonstick cooking spray.
Bake tortilla cups for 10 minutes. Remove from oven and set aside to cool.
Mix eggs, mushrooms, bell peppers and black pepper in a medium mixing bowl.
Pour egg mixture equally into tortilla cups.
Cook for 20-25 minutes until eggs are cooked through, or when internal temperature reaches 160 degrees F. | 3 servings | 91 | [
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Collard Greens and Cabbage | PT15M | PT5M | 8 ounce washed, stems removed, shredded,2 cup shredded,1 tablespoon,1 chopped,1 tablespoon,1 tablespoon | Add more green veggies to your meal with Collard Greens and Cabbage.
| PT20M | Fill a pot halfway with water. Bring to a boil.
Add collard greens, let water return to a boil, and cook for 3 minutes. Add cabbage and cook 1 more minute. Drain well.
In a skillet, heat oil over medium heat. Add onion and sauté until light brown, about 5 minutes.
Add greens, garlic powder, and vinegar to the skillet and stir well. Cook until most moisture is evaporated, about 1 minute. | 4 servings | 92 | [
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Turkey Ginger Rice Lettuce Wrap | PT20M | PT20M | 3 tablespoon reduced-sodium,3 teaspoon granulated or brown,2 teaspoon,1 teaspoon,3 pound lean, 15% fat or less,2 stalks, sliced,2 medium shredded,1 tablespoon minced, or 3\/4 teaspoon ground ginger,1 teaspoon or 1 clove garlic, minced,1 can 8 ounces, drained and chopped,2 cup cooked,8 large | This Turkey Ginger Rice Lettuce Wrap is a healthy and delicious low-carbohydrate meal. It's also gluten-free!
| PT40M | 1. In a small bowl, blend the soy sauce, sugar, sesame oil and hot sauce.
2. In a large skillet, sauté turkey, celery and carrot until the turkey begins to brown, 10 minutes. Break turkey into crumbles as it cooks.
3. Add ginger and garlic. Cook 2 minutes.
4. Stir in soy sauce mixture and water chestnuts. Cook 2 minutes longer.
5. Stir in cooked rice. Heat through.
6. Serve in lettuce leaves.
7. Refrigerate leftovers within 2 hours. | 8 lettuce wraps (6 cups filling) | 93 | [
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Overnight Oatmeal | PT360M | PT15M | 1 cup uncooked, old fashioned,1 cup low-fat,1 cup nonfat or 1%,1 cup fresh or frozen,1 cup chopped [about 1\/3 medium apple, 3” diameter] | Prepare this recipe the night before, and enjoy as a grab-and-go breakfast or a mid-morning snack.
| PT375M | In a medium bowl, mix oats, yogurt and milk.
Add the fruit now or add just before eating.
Cover and refrigerate oatmeal mixture for 6-12 hours. For grab-and-go breakfasts, place scoops of mixture in small dishes or spoon into small containers with lids.
Refrigerate leftovers within 2 hours. | 4 cups | 94 | [
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Pumpkin Pancakes | null | null | 1 cup,1 cup,2 teaspoon,0.5 teaspoon,2 tablespoon,1 teaspoon,0.75 cup canned,1.75 cup nonfat,3 tablespoon,3 lightly beaten | With hints of pumpkin pie spice and brown sugar, these mouthwatering pancakes can be enjoyed any time of day.
| null | Wash hands with soap and water.
In a large bowl combine flours, baking powder, salt, brown sugar, and pumpkin pie spice using a wire whisk.
In another bowl combine pumpkin, milk, oil and eggs. Mix until smooth.
Stir pumpkin mixture into the dry ingredients, mixing until moistened.
Spoon the batter onto a slightly greased, preheated skillet.
Cook slowly until bubbles appear on top and bottom becomes golden brown.
Turn pancakes and cook until other side is golden brown.
Serve warm. Top with powdered sugar or pancake syrup. | 8 servings | 95 | [
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Vegetable Stir Fry | PT20M | PT10M | 2.125 teaspoon,1 head chopped,1 head chopped,2 stalks, sliced,2 sliced,1 sliced,12 tablespoon,1 tablespoon,1 tablespoon,1.625 teaspoon,1.625 teaspoon less-sodium,2 cup cooked | This Vegetable Stir-Fry recipe is a healthier version of a popular take-out food. Try it at home with your family.
| PT30M | Heat oil in a skillet over medium-high heat. Add broccoli, cauliflower, celery, and carrots. Cook for 2 minutes. Add bell pepper and cook for 2 more minutes.
In a mixing bowl, combine pineapple juice, sugar, lemon juice, cornstarch, and soy sauce. Next, add the sauce to the skillet. Bring to a boil and cook for 1 minute or until the sauce thickens. Pour sauce over vegetables.
Serve over brown rice. | 4 servings | 96 | [
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Fried Rice | PT30M | PT10M | 1 tablespoon,3 cup frozen,2 cup cooked,1 tablespoon less-sodium,1.625 teaspoon,1.625 teaspoon,0.375 beaten | Make frozen veggies taste great with this easy Fried Rice recipe. Try pairing it with tofu or chicken!
| PT40M | Heat oil in a skillet (or wok) on medium heat.
Add vegetables to skillet and cook until tender, stirring occasionally.
Add rice, soy sauce, garlic powder, and onion powder to vegetables and mix well. Cook until rice is fully reheated.
Push rice mixture to sides of pan, making a hole in the center. Pour egg into center of skillet and scramble, continuing to stir until almost done.
Mix the egg through the rice mixture. Continue to stir mixture until the egg is fully cooked. | 4 servings | 97 | [
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Broccoli Potato Soup | PT20M | PT5M | 40 ounce frozen, chopped,4 cup,1 chopped,4 low sodium,2 cup nonfat,1 cup,4 tablespoon shredded, reduced fat | Make Broccoli Potato Soup on a chilly day to warm yourself up.
| PT25M | Combine broccoli, water, onion, and bouillon cubes in a stockpot. Bring to a boil and reduce heat. Cover and simmer until vegetables are tender, about 10 minutes.
Add milk and slowly stir in potato flakes. Cook, stirring constantly, until thickened.
Serve with sprinkled cheese on top. | 8 servings | 98 | [
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Vegetable Soup with Chicken, Turkey, or Pork | PT30M | null | 2 cup chicken, turkey or pork,1 small cut-up,1 small stalk, cut-up,0.5 cup canned or cooked,1 cup whole kernel, canned or cooked,1 cup cut-up, cooked [or turkey or pork] | Use leftover ingredients to make this soup for two, and warm yourself up with a simple comfort food.
| PT30M | Heat broth to boiling. Add cut-up vegetables and tomatoes.
Cover and boil gently about 30 minutes until vegetables are tender.
Add rest of ingredients. Boil gently a few minutes longer to blend flavors. | 4 servings | 99 | [
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