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Lentils of the Southwest ½ cup lentils1 tsp olive oil2 tbsp white onion (diced)1 tsp garlic (minced)1 tsp ground cumin1 tsp red pepper flakes½ tsp chili powder½ cup canned diced tomatoes2 tbsp fresh cilantro In a sauce pot combine lentils and 1 ¼ cup water. Bring to a...

Mediterranean Bean Salad 2 tbsp olive oil2 tbsp lemon juice3 cloves garlic (minced)2 15-ounce cans cannellini beans (rinsed and drained)½ cup fresh parsley1 pint grape tomatoes¼ cup feta cheeseBlack pepper to taste In a small bowl mix together olive oil, lemon juice,...

Sweet & Tangy Broccoli Salad Dressing½ cup olive oil mayonnaise2 tbsp Dijon mustard3 tbsp honey1 tsp apple cider vinegar¼ tsp garlic powder¼ tsp paprikaBlack pepper to tasteSalad1 large broccoli crown (or about 5 cups raw broccoli)¼ red onion (finely diced)½ cup...

Hearty Turkey and Vegetable Soup 1 tbsp olive oil5 medium carrots (chopped)5 celery stalks (diced)1 medium onion (chopped)⅔ cup quick-cooking barley4 cups reduced-sodium chicken broth2 cups water1 bay leaf1 cup frozen corn2 cups cooked turkey breast2 cups fresh...

Easy Overnight Chia Pudding for One ¼ cup chia seeds¾ cup low-fat milk or lactose-free milk of choice1 tbsp maple syrup1 tsp vanilla extract Mix all ingredients together in a Mason jar or a container with a very tight seal.Shake container to combine ingredients.Place...

Weeknight Stir-Fry 1 cup brown rice (dry)1 bag pre-cut stir-fry vegetable mix1 lb boneless, skinless chicken breast2 tsp ginger (divided)2 tsp garlic powder (divided)1 tbsp Olive oilStir-fry sauce of your choiceBlack pepper to taste Boil 2 cups of water and add rice....

Zucchini Fries 4 medium zucchinis (quartered lengthwise)1 cup panko breadcrumbs½ cup grated Parmesan cheese½ cup flour2 eggs (beaten)1 tsp dried parsley (or 2 tsp fresh parsley)Black pepper to taste Preheat oven to 425 degrees F. Prepare a baking sheet with non-stick...

Black Bean Burgers 2 cans black beans (rinsed)1 large onion (minced)¼ cup salsa3 cloves garlic (minced)¼ cup quick oats1 tbsp soy sauce1 tbsp olive oil1 tsp cumin½ tsp chili powder¼ tsp cayenne powder½ tsp black pepper Mash black beans in large mixing bowl. Add...

Simple Salsa 2 cans fire roasted tomoatoes (or 4 cups chopped fresh tomatoes)½ medium white onion (chopped)3 cloves garlic½ cup fresh cilantro (or 1 tbsp dried)1 medium lime (juiced, or 2 tbsp lime juice)1 jalapeno (diced (optional)) If using canned tomatoes, drain...

Simple Salmon Cakes 1 7.5 ounce can salmon (skin removed)¼ cup plain, dry bread crumbs½ cup red onion (finely chopped)2 tbsp chopped fresh dill (or 1 tsp dried)1 egg (lightly beaten)1 tbsp reduced-fat mayonnaise2 tsp horseradishNon-stick spray Mix all of the...