Pasta with Tomatoes and Peas

Prep Time: 10 mins |Servings: 2| Cooking : 15 minsIngredients:½ cup whole-grain pasta of choice8 cups water, plus ¼ for finishing1 cup frozen peas1 tbsp olive oil1 cup cherry tomatoes, halved¼ tsp freshly ground black pepper1 tsp dried basil¼ cup grated Parmesan cheese (low-sodium)Directions: Cook the pasta al dente. Add the water to the same… Continue reading Pasta with Tomatoes and Peas

Butternut-Squash Macaroni and Cheese

Prep Time: 10 mins |Servings: 2| Cooking : 20 minsIngredients:1 cup whole-wheat ziti macaroni2 cups peeled and cu bed butternut squash1 cup nonfat or low-fat milk, dividedFreshly ground black pepper1 tsp Dijon mustard1 tbsp olive oil¼ cup shredded low-fat cheddar cheeseDirections: Cook the pasta al dente. In a medium saucepan, add the butternut squash and… Continue reading Butternut-Squash Macaroni and Cheese

White Beans with Spinach and Tomatoes

Prep Time: 15 mins |Servings: 2| Cooking : 10 minsIngredients:1 tbsp olive oil4 small plum tomatoes, halved lengthwise10 oz frozen spinach, defrosted and squeezed of excess water2 garlic cloves, thinly sliced2 tbsp water¼ tsp freshly ground black pepper1 (15 oz) can white beans, drained and rinsedJuice of 1 lemonDirections: Heat the oil in a large… Continue reading White Beans with Spinach and Tomatoes

Baked Eggs In Avocado

Prep Time: 10 mins |Servings: 4| Cooking : 15 minsIngredients:2 avocadosJuice of 2 limesFreshly ground black pepper4 eggs2 (8-inch) whole-wheat or corn tortillas, warmedOptional for Servings: halved cherry tomatoes and chopped cilantroDirections: Adjust oven rack to the middle position and preheat the oven to 450°F. Bake until whites are set and yolk is runny (10… Continue reading Baked Eggs In Avocado

Veggie Tortilla Roll-Ups

Prep Time: 5 mins |Servings: 4Ingredients:4 (7-inch) whole wheat tortillas8 tbsps (1/2 cup) nonfat cream cheese2 cups shredded romaine lettuce or fresh chopped spinach1 cup chopped tomato1/2 cup chopped bell pepper (red, green, orange, yellow, or amixture)1/2 cup chopped cucumber1/4 cup diced canned green chiles1/4 cup sliced ripe olives, drainedDirections: Spread each tortilla with 2… Continue reading Veggie Tortilla Roll-Ups

Beans from Tuscany – Italy

Prep Time: 5 mins |Servings: 4Ingredients:1 can (15-1/2 oz) low-sodium chickpeas (or garbanzo beans),drained and rinsed2 cups cherry tomatoes, rinsed and halved1 tbsp olive oil1 tsp balsamic vinegar2 tbsps fresh oregano, minced (or 1 tsp dried)1/8 tsp ground black pepper1/2 tsp salt-free seasoning blend4 whole inner leaves of romaine lettuce, rinsed and driedDirections: In a… Continue reading Beans from Tuscany – Italy

Tortilla Pizzas

Prep Time: 5 mins |Servings: 6 | Cooking : 8 minsIngredients:12 small corn or flour tortillas vegetable oil or margarine1 (16-ounce) can refried beans 1/4 cup chopped onion2 oz fresh or canned green chili peppers, diced6 tbsps red taco sauce3 cups chopped vegetables, such as broccoli, mushrooms, spinach,and red bell pepper1/2 cup (2 oz) shredded… Continue reading Tortilla Pizzas

Lentils with Brown Rice

Prep Time: 10 mins |Servings: 4 | Cooking : 35 minsIngredients:For lentils and kale1 cup brown lentils, rinsed1/8 tsp ground black pepperFor brown rice1 cup instant brown rice, uncooked (for quinoa, follow cookinginstructions on box)1/2 tsp dried basilFor onion2 tbsps olive oil2 cups onion, diced1/8 tsp ground black pepperDirections: Rinse lentils thoroughly in a fine… Continue reading Lentils with Brown Rice

Caribbean Pink Beans

Prep Time: 10 mins |Servings: 16 | Cooking : 15 minsIngredients:1 lb pink beans10 cups water2 medium plantains, finely chopped1 large tomato, finely chopped1 small red pepper, finely chopped1 medium white onion, finely chopped3 cloves garlic, finely choppedDirections: Rinse and pick through the beans. Put the beans in a large pot andadd 10 cups of… Continue reading Caribbean Pink Beans