Recipes

Serve with a fresh fruit, whole-wheat toast and a cup of fat-free milk for a balanced breakfast. Add 1/2 cup of your favorite lean meat if desired. Ingredients: 1/2 cup…

Traditional Mediterranean-style fish with tomatoes and peppers For fish: 12 ounce fillets of red snapper or bass, cut into 4 portions (3 ounces each) 1 tablespoon olive oil ½ teaspoon salt ¼ teaspoon ground…

Comfort food in a fun muffin shape. Non-stick cooking spray 1/2 cup onions, chopped 1/2 cup red bell peppers, chopped 1/2 cup carrots, chopped 1-1/4 pound lean ground sirloin, or…

Your children will jump right out of bed for these delicious oatmeal pecan waffles or pancakes. For waffles: 1 cup whole-wheat flour 1/2 cup quick-cooking oats 2 teaspoons baking powder 1 teaspoon sugar…

Try this recipe for sautéed apples in a skillet instead of a traditional apple pie to save additional calories, fat and sugar. 2 tablespoons light margarine 3 medium cooking apples…

Try this family classic, crunchy chicken fingers, made healthier with baked chicken and a tangy dipping sauce For chicken: ½ teaspoon reduced-sodium crab seasoning (or substitute ¼ teaspoon paprika and…

A side dish of grilled asparagus would be a great addition to this meal. Asparagus is rich in color, fiber, and is a great source of the vitamin folate. Non-stick cooking spray…

Couscous with carrots, walnuts, and raisins. This quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes. 1 cup couscous (try whole-wheat couscous) 1 tsp…

Acorn squash is easy to prepare. It is most commonly baked but can be microwaved, sautéed or steamed. It can be cut in half and stuffed with rice or meat…

Instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist on a traditional Native American dish— and it’s quick to fix. ¼ tsp salt 1/8 tsp ground black…