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Vegan 0

Mango Salsa Pizza

The skin of a mango is tough and not meant to be eaten. But peeling and pitting the fruit can be a challenge. For best results, cut the mango in half, working around the pit. Place a half on the cutting board flesh-side up and score 1/4-inch squares in the flesh. Do no cut through the peel. Turn the half […]

Ethnicity > Chinese 0

Lemon Chicken Stir-Fry

Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice. 4 servings, about 1 1/2 cups each II Active Time: 40 minutes II Total Time: 40 minutes Ingredients 1 lemon […]

Ethnicity > East Indian 0

Indian-Spiced Chicken Pitas

  Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. Serve with: Grilled vegetables and a pilsner. 4 servings II Active Time: 30 minutes II Total Time: 30 minutes Ingredients 1 pound boneless, skinless chicken breasts, trimmed 1 1/2 teaspoons garam masala , (see Tip), divided […]

Beverages & Ices 0

Hot Vanilla

“A DELICIOUS alternative to Hot Chocolate. A guilt free drink with almost zero fat!” Ingredients 3/4 cup skim milk 2 teaspoons Splenda sugar substitute 1/4 teaspoon vanilla extract fat-free whipped topping ( to taste) cinnamon ( to taste) Directions Heat milk to just below boiling point, approximately 1 1/2 minutes in microwave safe measuring cup. Stir in splenda and vanilla. […]

Breakfasts & Brunches 0

Egg, Ham and Spinach Sandwich

Need a quick, delicious and inexpensive meal for breakfast or dinner? Here is your answer. Eggs are a cheap, high-quality protein source and are fine to eat in moderation. Servings: 4 II Preparation time: 15 minutes Ingredients Cooking spray 4 slices deli-style smoked ham (2 ounces total) 1 tablespoon olive oil 4 cups baby spinach ¼ teaspoon garlic powder ground black […]

Breakfasts & Brunches 0

Veggie Egg Fu Yung

Try this meal for a unique Asian-inspired dish that’s also easy on the budget. It’s great for breakfast, lunch, or dinner! Servings: 4 II Preparation time: 15 minutes Ingredients Cooking spray 1 teaspoon canola oil 8 mushrooms, chopped 1 small zucchini, grated ½ small onion, minced 1 cup canned bean sprouts, drained and rinsed 4 fluid ounces egg substitute 1 egg […]

Poultry 0

Braised Chicken Thighs with Mushrooms

Healthy eating can be done on a budget and this dinner proves it! Chicken thighs are less expensive than chicken breast and can be a nice change. This makes a tasty, low-carb, budget-friendly meal. Prep Time: 15 minutes This Recipe Serves 4 Ingredients 1 tablespoon olive oil 1 pound boneless, skinless chicken thighs 1 teaspoon trans-fat free margarine ½ onion, […]

Ethnicity > American 0

Tex-Mex Beef Fajitas

Dietitian’s tip: The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas divide into two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled “flour tortillas.” Whole-wheat tortillas are made from whole-grain flour. Serves 4 Ingredients 1 tablespoon chili powder 1/2 teaspoon ground oregano 1/2 teaspoon […]

Salads 0

BBQ Chicken Salad

Who doesn’t like barbecued chicken during the summer? Tossing it in with some lower carb vegetables and turkey bacon makes for a salad that will be popular with the entire family. Serve it with some whole wheat garlic bread, if desired. Servings: 5 II Preparation time: 20 minutes Ingredients Cooking Spray 1 pound boneless, skinless chicken breasts ¼ cup barbeque sauce […]

Poultry 0

BBQ Chicken Tenders

These crispy chicken “wings,” made with boneless, skinless chicken breast tenders, stay crispy with only a light coating of oil—no deep-frying needed. Serve as an appetizer or try them for dinner with crunchy vegetables and dip on the side. About 24 tenders II Active Time: 40 minutes II Total Time: 1 1/2 hours (including 30 minutes marinating time) Ingredients 1 cup prepared […]

Beef & Pork 0

Asian Pork Chops

Prep Time: 25 minutes This Recipe Serves 4 Ingredients Vegetable Side 2 cups broccoli florets Marinade 2 tablespoons plus 1 teaspoon reduced-sodium soy sauce 3 tablespoons rice wine vinegar 2 tablespoons water 1 tablespoon canola oil ¼ teaspoon crushed red pepper 1 clove garlic, minced Pork 2 teaspoons canola oil 4 pork loin boneless chops (each ½-inch thick, about 1 […]

Salads 0

Apple Salad with Figs and Almonds

Dietitian’s tip: Figs are a sweet fruit with soft flesh and tiny edible seeds. They are a good source of iron, calcium and phosphorus. You can eat figs raw, with or without their peel, or use them in baked goods. Serves 6 Ingredients 2 large red apples, cored and diced 6 dried figs, chopped 2 ribs of celery, diced 1/2 […]

Ethnicity > Mexican 0

Mexican Chicken – Pollo Mexicano

Servings: 6 INGREDIENTS: 6 skinless, boneless chicken breast halves 1 (20 ounce) jar salsa 1 large red bell pepper, chopped 2 tablespoons ground cumin 2 tablespoons lemon juice 2 tablespoons chili powder 3 cloves crushed garlic 2 (15 ounce) cans black beans, rinsed and drained DIRECTIONS: Preheat oven to 400 degrees F (205 degrees C). Arrange the chicken pieces in […]

Poultry 0

Broccoli, Chicken and Stuffing Loaf

Makes 6 servings II Prep Time: 20 min. II Baking Time: 30 min. Ingredients: 2 cups cubed cooked chicken 2 cups frozen chopped broccoli 1 can (10 3/4-ounce) condensed cream of chicken soup 1/3 cup chicken broth 1 teaspoon dried thyme leaves Topping Ingredients: 3 cups dried cubed herb seasoned stuffing 1 cup chicken broth 1/4 cup butter 2 ounces (1/2 cup) […]