recipe

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.

Ingredients

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

Directions

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.

Ingredients

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.

Ingredients

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.

Ingredients

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.

Ingredients

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

Makes:   6 Servings 

This is a quick and easy ham, egg, and cheese casserole. Prepare it the night before and bake it in the morning for a hot meal for your family or guests. 

Only a small amount of oil is needed to saute meat.

Ingredients

2 lb lean beef, cubed

1 Tbsp olive oil

1 large onion, chopped

1 clove garlic, finely chopped

1/4 tsp salt

1/8 tsp pepper

1/4 cup cilantro

1 can (15 oz) stewed tomatoes

2 oz tomato paste

1 can (1 lb 13 oz) hominy

Directions

1. In a large pot, heat oil. Saute beef.

Makes:   12 servings 

A great snack to make with kids.  Perfect to dip in mustard for a savory pretzel, or a low-fat vanilla yogurt for a sweet treat. 

Ingredients

1 tablespoon yeast
1 1/2 cups warm water (100-110 degrees F)
2 cups all-purpose flour
1 1/2 cups whole wheat flour
1 egg
1 tablespoon sugar
  sesame seeds (2 Tablespoons, optional)

Directions

1. Preheat oven to 425degF. Lightly grease 2 baking sheets.

A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

Ingredients

1/4 cup olive oil

1 clove garlic, minced, or 1/8 tsp garlic powder

1 1/3 cups onion, coarsely chopped

11/2 cups celery and leaves, coarsely chopped

1 can (6 oz) tomato paste

1 Tbsp fresh parsley, chopped

1 cup sliced carrots, fresh or frozen

43/4 cups cabbage, shredded

1 can (1 lb) tomatoes, cut up

1 cup canned red kidney beans, drained and rinsed

11/2 cups frozen peas