By replacing the sugar and oil with a mashed banana, this recipe is still sweet and packed full of protein and vitamins. [Read more…] about Microwave Breakfast Cake
Hearty Two Bean Minestrone Soup
The perfect soup to add a fresh salad and whole grain bread sticks to! So zesty and delicious, a family favorite, enjoy.
Ingredients
- 1 tbsp olive oil
- 1 medium onion chopped
- 2 cloves garlic finely chopped
- 4 tbsp unsalted tomato sauce
- 1/4 tsp Italian seasoning
- 1/4 tsp crushed red pepper flakes
- 1/2 cup uncooked, whole wheat, small shell shaped pasta
- 2 (14.5 ounce) cans chicken broth reduced fat and reduced sodium
- 1 (15.5 ounce) can red kidney beans reduced sodium, drained and rinsed
- 1 (15.5 ounce) can garbanzo beans reduced sodium, drained and rinsed
- 1 (14.5 ounce) can Italian style stewed tomatoes unsalted, undrained
- 2 cups chopped kale
- 1/4 cup grated Parmesan cheese for garnish
Servings:
Units:
Instructions
- In a medium saucepan, heat oil over medium high heat until hot.
- Cook and stir onion and garlic 3 to 5 minutes or until onion is translucent.
- Add broth, beans, tomatoes, kale, or swiss chard (if desired), pasta and seasonings; bring to a boil.
- Reduce heat; cover and simmer 10 to 12 minutes or until pasta is tender.
- Serve with Parmesan cheese.
Recipe Notes
Salsa Beef & Rice
Salsa Beef and Rice is an easy dinner to pull together, keep the ingredients on hand for your next busy weeknight!
Ingredients
- 1 pound extra lean ground beef 3% fat, 97% lean
- 1/2 each sliced onion
- 1/2 each chopped bell pepper
- 2 cups cooked brown rice
- 2 cups frozen corn thawed
- 1 cup salsa
- 1/2 cup reduced fat cheddar cheese shredded
Servings: 1 cup servings
Units:
Instructions
- Wash your hands and clean your cooking area.
- Brown ground beef, onion, and bell pepper in skillet.
- Drain meat.
- Heat cooked rice, meat mixture, corn, and salsa in skillet for 10 to 15 minutes. (Add water as needed to prevent the rice from sticking).
- Add cheese and heat until cheese melts (about 5 minutes).
Recipe Notes
Minestrone Pasta
Pasta anyone? This delightful recipe will make dinner tonight light and carefree at your dinner table. It’s quick and perfect after a busy day in the home or at work. This dish is packed with vegetables and would make a fantastic side to your favorite protein. 
Ingredients
- 3 cups whole wheat pasta shells uncooked
- 2 medium carrots sliced
- 1 medium bell pepper chopped
- 1 (15 ounce) can low sodium kidney beans drained and rinsed
- 1 (15 ounce) can low sodium garbanzo beans drained and rinsed
- 1 (14.5 ounce) can Italian style stewed tomatoes about 1.75 cups
- 2/3 cup fat free Italian dressing
- 1/4 cup shredded Parmesan cheese
Servings:
Units:
Instructions
- Cook pasta according to package directions, drain, and set aside to cool. In a large bowl, add carrots, bell pepper, kidney beans, garbanzo beans, and tomatoes.
- In a separate small mixing bowl, combine Italian dressing and parmesan cheese.
- Add pasta and dressing to vegetables mixture.
- Refrigerate for 15 minutes allowing flavors to combine and serve.
Recipe Notes
Couscous Chicken
Ingredients
- 1 tbsp olive oil
- 3 cloves garlic chopped
- 2 (8 ounce) boneless, skinless chicken breast cut into bit size cubes
- 8 ounce baby spinach
- 1/3 cup reduced fat Italian salad dressing
- 1 cup no salt canned diced tomatoes undrained
- 2 cups couscous cooked, prefer whole wheat variety
Servings:
Units:
Instructions
- Heat a large skillet over medium-high heat.
- Add the olive oil and heat.
- Add the garlic and cook for 1 minute.
- Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear.
- Remove the chicken and set aside.
- To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes
- Remove from the pan and set aside.
- Lower the heat to medium and add the Italian dressing to the pan and stir, scraping the bottom of the pan to remove any browned bits.
- Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.
- Cook couscous according to package directions and place cooked couscous in a serving bowl.
- Top with the spinach, chicken, and tomato sauce mixture.
Recipe Notes
