recipe

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

Prep time: 45 minutes

Makes:   4 Servings 

Ingredients

Makes:   12 Servings 

Ingredients

  non-stick cooking spray
4 tablespoons applesauce
1/4 cup sugar
2 tablespoons egg mix
2 ripe bananas
2 tablespoons water
1/4 cup all-purpose flour
1/4 cup whole wheat flour
1/4 cup quick cooking oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup blueberries or strawberries (fresh or frozen)

Directions

Makes:   9 servings 

Try this hearty chowder full of carrots, tomatoes, potatoes, and clams that can be easily made in a slow cooker.

Ingredients