Entrees & Dishes

Ingredients:

• 1/2 pound whole wheat angel hair pasta
• 1 (6-ounce) bag fresh spinach
• 1 cup basil leaves, packed
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1/2 cup lowfat milk
• 1/2 cup mozzarella cheese, shredded
• Salt and pepper to taste
   

Preparation:

1. Cook pasta according to package directions.
2. In a blender or food processor, chop spinach and basil.
3. In a large saucepan, sautee garlic in olive oil.
4. Add milk and spinach mixture to the saucepan.
5. Bring to a boil and reduce heat to a simmer.
6. Stir occasionally until sauce thickens slightly.
7. Remove from heat.
8. Add pasta, cheese, and season with salt and pepper.
9. Serve immediately.

Ingredients:

• 4 small whole wheat pita bread
• 1 cup marinara sauce
• 1 cup shredded low fat mozzarella cheese
   

Preparation:

1. Spread marinara sauce and then cheese onto each pita.
2. Tip: Toast in oven for 5 minutes for warm and crispy pizza

Ingredients:

• 5 large eggs.
• 5 large egg whites.
• 1⁄3 c. water.
• 1⁄2 tsp. salt.
• 1⁄4 tsp. ground pepper.
• 2⁄3 c. black beans, preferably low-sodium.
• 1⁄2 c. chopped tomato.
• 3 oz. pepper Jack cheese, grated.
• 1 bunch cilantro, for garnish.
• 8 oz. salsa, for serving.
   

Preparation:

1. Preheat the oven to 375 degrees F. Coat a 9-inch pie dish with cooking spray.
2. In a large bowl, whisk together the eggs, egg whites, water, salt and pepper.
3. Pour the egg mixture into the prepared pie dish.
4. Sprinkle the black beans, tomatoes and pepper Jack cheese evenly over the eggs.
5. Bake until the egg is set in the center and starting to brown, 30 to 35 minutes.
6. Let the quiche cool for about 10 minutes, garnish with cilantro and cut into 6 wedges.
7. Serve with salsa.

Ingredients:

• 1 pkg. Tostadas
• 1 c. Reduced sodium pinto beans, canned
• 3 Tbs. Extra virgin olive oil
• 1/2 Tbs. Himalayan pink salt crystal
• 1/2 Tbs. Pepper
• 1 1/4 lbs. Lean ground turkey
• 8 oz. Queso fresco
• 1 c. Sliced lettuce
• 1 c. Sliced potatoes
• 1/2 c. Lemon
• 1/2 c. Tomato
• 1/2 c. Red onion
• 1/2 c. Sweet corn
   

Preparation:

1. Submerge a potato in a large pot with 1/4 Tbs. of salt.
2. Bring the water to a boil, cover with a lid until the potato has softened, approximately 35 minutes.
3. Next using medium heat, add 2 Tbs. of extra virgin olive oil in a non-stick pan.
4. Once the pan is heated add the ground turkey, once it browns add the sweet corn and sprinkle salt and pepper for favoring.
5. In a separate pan heat the reduced sodium pinto beans adding 0.25 cup of water.
6. Once the beans begin to bubble, mash the beans using a potato masher and turn off the heat.
7. To begin making the salsa, we will first cut the lettuce, tomato, and red onion.
8. Add the lemon juice and toss to even the flavor.
9. Place the beans on the tostadas, add the turkey with sweet corn and top with the salsa.
10. Sprinkle with queso fresco and enjoy.

Ingredients:

• 2 Tbs. Minced Garlic
• 1 tsp. Salt
• 3/4 tsp. Freshly Ground Black Pepper
• 1/2 tsp. Dried Rubbed Sage
• 1 whole (3.5 lbs.) Roasting Chicken
• 12 oz. Red Potatoes, cut in wedges
• 1.5 c. Butternut Squash, cubed and peeled
• 2 Tbs. Butter, melted
• Cooking Spray
   

Preparation:

1. Preheat oven to 400 °F. Mix 1 1/2 Tbs. of garlic, 1/2 tsp. of salt, 1/2 tsp. of pepper, and 1/2 tsp. of sage in a small bowl.
2. Clean and prepare chicken to season (rub) dry ingredients.
3. Starting at the neck, loosen the skin from breast to drumsticks and rub dry mixture under the skin.
4. Place the prepared chicken with breast side up in a pan that has been pre-coated with cooking spray.
5. You may use a broiler rack for the chicken.

Ingredients:

• 1 Head of Cabbage
• 1 Brown Onion
• ¾ c. Uncooked Basmati Brown Rice
• 1 Fresh Bunch of Cilantro
• 1 Red Bell Pepper
• 15 oz. Black Beans (Canned)
• 2 Eggs Beaten
• 1 c. Shredded Mozzarella Cheese
• 2 oz. Parmesan/Romano Cheese in Shaker
• 5 oz. Olive oil
• ¾ tsp. Garlic powder
• ½ tsp. Ground pepper
• ¾ tsp. Italian Herbs
   

Preparation:

1. Cook ¾ cup basmati brown rice per package directions.
2. While cooking rice, then place the cabbage in large pot of boiling water.
3. As the cabbage is boiling, then finely chop the onion and put aside for later.
4. Next, open and pour black beans into a colander.
5. Then quickly rinse beans under running water.
6. Next, chop the red bell pepper as well as the cilantro and set aside.
7. Beat two eggs in a medium sized bowl and put aside.
8. Assemble the mozzarella cheese, the parmesan/romano cheese, the olive oil and the spices to add later to mixing bowl.

Ingredients:

• ½ lb. firm tofu.
• 2 Tbsp soy sauce.
• 1 ½ tsp brown sugar.
• 2 Tbsp vegetable, peanut or canola oil.
• 1 tsp sesame oil.
• 2 red bell peppers, seeded and cut in 1-inch squares.
• 1 green bell pepper, seeded and cut in 1-inch squares.
• 2 large garlic cloves, green shoots removed, minced.
• ¼ -½ tsp dried red pepper flakes (to taste) 2 scallions, white and green parts, cut on the diagonal into 1-inch lengths.
   

Preparation: (Optional step for firmer tofu)

1. Blot the tofu dry, wrap in a clean kitchen towel and place a cutting board on top.
2. Let sit for about 15 minutes.
3. Whether weighted or not, slice the tofu about 1/2 inch thick into 1- x 2-inch dominoes.
4. Mix together 1 tablespoon of the soy sauce, 1 teaspoon of the brown sugar and 1 tablespoon of the oil in a medium bowl.
5. Toss with the tofu, and stir to make sure all of the pieces are coated.
6. Let sit for five to 10 minutes while you prepare the other ingredients.
7. In a small bowl, stir together the remaining soy sauce and sugar, and sesame oil.
8. Set aside.
9. Heat a large nonstick skillet and add the oil, turn the heat to medium-high and add the peppers.
10. Stir-fry for a couple of minutes, until the peppers begin to soften, and add the garlic.
11. Stir-fry for 20 seconds, until the garlic and ginger begin to smell fragrant, and add the tofu, dried red pepper flakes and green onions. Stir-fry two minutes, give the sauce a stir and add to the pan.
12. Cover and cook for three minutes.
13. Remove the lid, stir the ingredients in the pan, and taste and adjust seasonings.

Ingredients:

• 1 Tbs. Fresh garlic, minced
• ¼ c. Yellow onion, chopped
• 1 Tbs. Hoisin sauce
• 1 Tbs. Teriyaki sauce
• 2 Tbs. Balsamic vinegar
• 1 c. Brown rice, uncooked
• 2 ¾ c. Water
• ½ c. Mushrooms, sliced
• ½ c. Zucchini, chopped
• ½ c. Brussels chopped
• 6 oz. Chicken breast, cut thin strip

Preparation:

1. In a medium sized pot, combine rice with 2 ¼ c. of water and bring to a boil.
2. Reduce heat to a low simmer for 30 – 40 minutes.
3. In a non-stick, medium sized pan, coat with pam.
4. On medium roast garlic in pan for 1 – 2 minutes, stirring with a spatula constantly.
5. Add chicken to pan. Sear chicken until no pink is visible.
6. Add onion, Brussels sprouts, mushrooms, and zucchini to pan.
7. Stirring occasionally, continue to cook on medium for 3 – 5 minutes.
8. Combine hoisin sauce, teriyaki sauce, and balsamic vinegar, then add to pan and toss the ingredients.
9. Add ½ cup of water to pan.
10. Continue to cook until sauce begins to thicken.

Ingredients:

• 1 c. brown rice, rinsed
• 2-15 oz. cans black beans, rinsed
• 3 large carrots, peeled and diced
• 2 red bell peppers, diced
• 1 large onion, diced
• 1 large tomato, diced
• 3 large zucchini, diced
• 3 large avocados
• ¼ c. cilantro
• 2 Tbs. hot sauce
• 2 Tbs. low-fat sour cream
   

Preparation:

1. In a large pot, add the rice with 4 c. of water and 1 tsp. of salt.
2. Cook for about 30-45 minutes, until the water is absorbed and the rice is tender.
3. In another large pot, add 1 Tbs. of oil and get the carrots cooking for about 5 minutes.
4. Then, add the bell peppers, onion, tomato, and zucchini.
5. Season the vegetables with 1 tsp. salt, ½ tsp. pepper, and 1 tsp. garlic powder.
6. Cover and let it cook for about 10 minutes, until the vegetables are tender but still have a bite.
7. In a food processor, blend the avocado, cilantro, hot sauce and sour cream until smooth.
8. Spoon the rice into a bowl adding a spoon of the beans and vegetables on top.
9. Finish with a dollop of the avocado cream, cilantro, hot sauce, or cheese.
10. Enjoy!

Ingredients:

• ½ lb. Ground turkey
• 3.5 oz. Spaghetti
• 2 c. Prego Heart Smart Traditional Italian Sauce
• 3 oz. Broccoli (frozen)
   

Preparation:

1. Measure ½ pound or divide the turkey in half.
2. Roll the ½ pound of turkey into 10-12 meatballs.
3. Place them in a 3 quart pot and add approximately 4-5 cups of water.
4. Allow meatballs to cook for 35 minutes and to a minimum of 165°F.
5. After they are done cooking drain and leave to the side.
6. While meatballs are cooking fill ¾ of the pot with water and heat until a rolling boil.
7. Once boiling, add the spaghetti and cook for 10-12 minutes.
8. Cook the Prego sauce until boiling then turn down heat and simmer for 3-4 minutes.
9. Combine meatballs, spaghetti, and spaghetti sauce together in a large pot.
10. Microwave the broccoli for 4-6 minutes and add to the side of the spaghetti and turkey meatballs