Skip to content
Ethnicity > Mexican 0

Tex-Mex Chilli Bean Burritos

Servings: 5-10”inch tacos Costs: 3.50 per serving, not including the costs of the spices; $17.50 for the entire meal 1 large green pepper (about 1-1/2 cups), medium-diced 3 to 4 tablespoons canola oil 1 small yellow onion, (about 3/4 cup), diced .450 kg/1 pound extra-lean ground chicken 1/2 teaspoon dried oregano leaves 1/2 teaspoon salt Pinch of black pepper 1 […]

Ethnicity > Italian 0

Italian Pizza Pomodoro

Serves: 3, 2 slices each Approximate costs per serving: $2.00 per slice; Approximately $12.00 per complete meal 3 to 4 roma or plum tomatoes, sliced into thin rounds, ends discarded 7.5 ounces/200 grams/2 cups part-skim mozzarella, shredded 3 tablespoons grated parmesan cheese 5 ounces/130 grams pizza sauce 1 thin, whole-wheat pizza crust 1/2 teaspoon dried oregano leaves 1 tablespoon freshly […]

Ethnicity > Greek 0

Greek Pizza with Pepperoni and Sauteed Vegetables

Serves: 2 side dish servings Approximate costs: $3.50 per serving, $7.00 per complete meal 1/2 green pepper, sliced into long thin strips Canola oil as needed 2 to 4 large white button mushrooms (about 1 cup), sliced thinly 1 medium-sized tomato, sliced into thin circles, ends discarded 1 piece flat bread 2 heaping tablespoons pizza sauce 2/3 cup shredded part-skim […]

Ethnicity > Italian 0

Italian Spicy Cold Cut Subs

Serves: 2, 6-inch subs Approximate costs: $4.00 per serving 12-inch multigrain baguette, sliced into two sections Light mayonnaise Yellow mustard 12 slices sub meat, such as pepperoni, salami, and ham 4 large slices of tomato (from 1 large tomato) 1/4 of a small red onion, sliced into ringlets Leafy green or iceberg lettuce, roll the lettuce leaves into the shape […]

Ethnicity > Chinese 0

Chinese Sweet and Sour Baked Chicken

Serve this dish on a bed of fluffy brown rice so you don’t miss a single drop of the fantastic sauce. Serves 4 8.5 ounce can pineapple chunks in their own juice, drained with juice reserved 1/2 cup jellied cranberry sauce 2 tablespoons light brown sugar 2 tablespoons frozen orange juice concentrate 2 tablespoons plain rice vinegar or cider vinegar […]

Poultry 0

Country-Time Baked Chicken

As this nicely seasoned chicken bakes, it releases juices to reduce into a rich-tasting sauce. Serves 6 Cooking spray 6 skinless chicken breast halves with bone (about 6 ounces each), all visible fat discarded 3/4 teaspoon poultry seasoning 1/2 teaspoon paprika 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/8 teaspoon pepper 1-1/2 tablespoons olive oil 3 […]

Poultry 0

Crispy Baked Chicken

Remember when you didn’t want to fry chicken because it was such a mess to clean up? Now you have two good reasons to cook this chicken – no pan to wash and the fact that it’s really moist low-fat “fried” chicken. Serves 4 Cooking spray 1 cup fat-free milk 1 cup cornflake crumbs 1 teaspoon dried rosemary, crushed 1/8 […]

Ethnicity > Italian 0

Chicken Stufino

The taste of chicken slowly oven-braised in a tomato-rich sauce with vegetables will end your day on a comforting note. Serves 6 1 tablespoon all purpose flour 1/2 teaspoon salt 1/8 teaspoon pepper, or to taste 1-1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into large cubes Olive oil spray 1 teaspoon olive oil 1 cup dry […]

Ethnicity > American 0

Cajun Chicken Jambalaya

Capture the flavors of Louisiana with this casserole. Your family will love the taste and you’ll love the taste and you’ll love the simple preparation. Serves 4 Cooking spray 1 cup fat-free, low-sodium chicken broth 1 cup dry white wine (regular or nonalcoholic) 1 large onion, chopped 1 medium green bell pepper, chopped 2 medium ribs of celery, chopped 1/4 […]

Ethnicity > Caribbean 0

Caribbean Grilled Chicken Breasts

An important part of this delicious blend of flavors, bananas are easier to handle on the grill if they’re slightly underripe. Serves 4 Marinade: 2/3 cup pineapple juice 2 tablespoons minced onion 2 tablespoons fresh lime juice 1 tablespoon curry powder 1 tablespoon honey 1/4 teaspoon salt 1/8 teaspoon pepper 1/4 teaspoon red hot-pepper sauce ~~~ 4 boneless chicken breast […]

Salads 0

Southwestern Pork Salad

Serves 6 2 cups cubed cooked pork tenderloin, cooked without salt 1 cup canned no-salt-added black beans (about 1/2 15.5-ounce can), rinsed and drained 4 medium green onions, finely chopped 1/2 medium green or red bell pepper, chopped Dressing: 1/4 cup snipped fresh parsley 1/4 cup cider vinegar 2 tablespoons canola or corn oil 1-1/2 tablespoons sugar 2 teaspoons olive […]

Salads 0

Curried Chicken Salad

Chill this salad and serve over a bed of lettuce, or heat it gently and serve it over cooked rice or noodles. Serves 6 1/2 cup light mayonnaise 1 tablespoon fresh lemon juice 2 teaspoons plain rice vinegar or white vinegar 1/2 teaspoon curry powder 1/4 teaspoon salt 1/8 teaspoon pepper 1/8 teaspoon cayenne 4 cups cubed cooked skinless chicken […]

Salads 0

Zesty Corn Relish

Serve this corn and bell pepper combination on leaf lettuce as a salad, or use small portions as a condiment with ham or turkey. Serves 8 1 tablespoon olive oil 3 cups frozen corn kernels, thawed 1 medium red bell pepper, finely diced 1/4 cup minced red onion 1/2 medium fresh jalapeno, seeds and rib discarded, minced 2 tablespoons dry […]

Salads 0

Cucumber and Mango Salad with Lime Dressing

Cucumber and mango combine to make a crunchy, sweet salad with an unusual mix of flavors. Serve this refreshing salad with grilled salmon or shrimp. Serves 6 Salad: 1 large mango, thinly sliced 1 large cucumber (English or hothouse, preferred), halved lengthwise and crosswise, seeded, and cut into thin strips 1 medium red bell pepper, thinly sliced 1/4 cup snipped […]

Ethnicity > Greek 0

Greek Pasta Salad

Feta cheese and fresh dillweed enhance this pasta-vegetable combination. Serves 8 Salad 12 ounces dried tricolor rotini 1-1/4 cups frozen petite green peas, thawed 1 medium red bell pepper, diced 2/3 cup unpeeled seeded and diced cucumber 4 medium green onions, thinly sliced 4 ounces fat-free feta cheese, crumbled Dressing 1/2 cup fat-free cottage cheese 1/2 cup fat-free plain yogurt […]

Fish 0

Curried Tuna Salad

A quick lunch for four, this salad features a mild tuna mixture seasoned with a sweet curry mayonnaise and crunchy celery, water chestnuts, and red bell peppers. Clusters of seedless red grapes make an attractive accompaniment. Serves 4 Tuna Salad 1/2 cup light mayonnaise 1 tablespoon plus 1 teaspoon sugar 2 teaspoons curry powder 1/8 teaspoon cayenne 2 5-ounce cans […]