Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.
1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 cup raw potatoes, peeled, diced, and 1/2-inch
2 Tbsp fresh parsley, chopped
1 cup water
1/4 tsp salt
black pepper to taste
1/4 tsp paprika
2 Tbsp flour
2 cups milk, fat-free or low-fat (1%)
21/4 cups (29-oz can) canned peaches, light-syrup pack, drained and chopped
1/2 cup sugar
1 cup flour
1 tsp baking soda
2 Tbsp vegetable oil
1 tsp vanilla
2 Tbsp brown sugar, firmly packed
2 tsp whole milk
Chili and spice seasoning give this seafood stew a punch of flavor. Serve it with brown rice for added whole grains.
Trim fat off beef before cooking.
1 1/2 lb sirloin steak
2 tsp vegetable oil
1 clove garlic, minced
1 tsp vinegar
1/8 tsp salt
1/8 tsp pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced
1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and sautA(c) garlic until garlic is golden. Add steak, vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
Fresh and crunchy broccoli, carrot, bell pepper, and green onion, make this easy and delicious pasta salad burst with flavor! This pasta salad would be an excellent side dish to grilled meat, fish, or tofu.
4 cups pasta, cooked
2 cups broccoli (blanched, pieces)
1 cup carrot (cooked, slices)
1/2 cup red pepper (strips)
1/4 cup green onion (sliced)
1/2 cup Italian salad dressing, light or reduced fat (can use 1/2 to 3/4 cup)
This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.
non-stick cooking spray as needed
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 cup chili sauce, low-sodium
11/2 cups green peppers, chopped (1 large)
11/2 cups celery, chopped
1/4 cup onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
This family favorite can be made in minutes! Enjoy with a side salad and a whole grain biscuit or dinner roll.
4 top loin pork chops
1/3 cup orange juice
1 tablespoon soy sauce, reduced sodium
2 tablespoons light honey mustard
This heart-healthy one-dish meal is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.
1 lb top round beef
1 Tbsp paprika
11/2 tsp oregano
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 cups onion, finely chopped
2 cups beef broth
2 large garlic cloves, minced
2 large carrots, peeled and cut into very thin 21/2-inch strips