» Garden Pasta
This great pasta dish uses lima beans to add texture and appeal to this dish.
Ingredients
3 Cups Penne Pasta
1 Tsp Minced Garlic
1 Cup Chopped Onion
1 ½ Cups Low Fat Chicken Broth
1 Cup Frozen Baby Lima Beans
1 Cup Diced Tomatoes
1 Cup Sliced Mushrooms
½ Cup Diced Green Onion
2 Tbsp Chopped Fresh Basil
4 Tbsp Red Wine Vinegar
Directions
Cook penne pasta according to package directions.
Generously spray a large nonstick skillet with olive oil cooking spray and heat over medium-high heat.
Sauté the garlic and onion until golden brown, about 2 minutes.
Add the broth, lima beans, tomatoes, mushrooms and onion.
Bring to a boil then reduce heat to a simmer.
Cook until the veggies are tender, about 3 minutes.
Add the pasta and basil.
Heat all together in skillet.
Serve hot with the parmesan over the top.
 Nutritional Information
Servings Per Recipe: 4
Serving Size: 2 Cups
Calories: 330,
Total Fat: 3.0g,
Saturated Fat 1.0g,
Cholesterol: 4mg,
Sodium: 189mg,
Total Carbs: 60g,
Dietary Fiber: 6g,
Protein: 16g
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» Garlic And Rosemary Chicken
Ingredients
2 skinless, boneless chicken breasts
2 cloves garlic, chopped
2 tablespoons dried rosemary
1 tablespoon lemon juice
salt and pepper to taste
Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice, and salt and pepper to taste. Place in a 9x13 inch baking dish and bake in the preheated oven for 25 minutes or until done and juices run clear (baking time will depend on the thickness of your chicken breasts).
 Nutritional Information
Servings Per Recipe: 2
Calories: 147,
Total Fat: 2g,
Cholesterol: 68mg,
Sodium: 79mg,
Total Carbs: 3.7g,
Dietary Fiber: 1.5g,
Protein: 27.6g
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» Lemony Quinoa
Prep Time: 15 Min | Cook Time: 10 Min | Ready In: 25 Min
Ingredients
1/4 cup pine nuts
1 cup quinoa
2 cups water
Sea salt to taste
1/4 cup fresh lemon juice
2 stalks celery, chopped
1/4 red onion, chopped
1/4 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1 bunch fresh parsley, chopped
Directions
Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.
In a saucepan, combine the quinoa, water and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork.
Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, celery, onion, cayenne pepper, cumin and parsley. Adjust salt and pepper if needed before serving.
 Nutritional Information
Servings Per Recipe: 6
Calories: 147,
Total Fat: 4.8g,
Cholesterol: 0mg,
Sodium: 74mg,
Total Carbs: 21.4g,
Dietary Fiber: 2.9g,
Protein: 5.9g
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» Macaroni Bean Salad
A fun and tasty salad that uses 2 beans A zesty dressing is added to go along with Everyone's favorite shaped pasta.
Ingredients
1 Cup Dry Macaroni
1 Cup Frozen Green Beans
1 Cup Cooked Kidney Beans
1 Ripe Tomato, Diced
1/4 Cup Minced Red Onion
4 Tbsp Fat-Free Mayonnaise
2 Tbsp Red Wine Vinegar
1 Tsp Italian Herb Seasonings
1/2 Tsp Garlic Powder
Black Pepper to taste
Directions
Cook Macaroni according to package directions
Add green beans
Drain in a colander
Mix the rest of the ingredients together in a large mixing bowl.
Add the cooked macaroni and green beans to the bowl and mix well.
Cover and refrigerate until ready to serve
 Nutritional Information
Servings Per Recipe: 4
Serving Size: 1 Cup
Calories: 184, Total Fat: 1g, Cholesterol: 0mg, Sodium: 126mg, Total Carbs: 36g, Dietary Fiber: 5g, Protein: 8g
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» Mashed Chicky Taters
These creamy mashed potatoes are high in fiber and golden in color with chick peas added.
Ingredients
2 Pounds Baking Potatoes peeled and cubed.
1 ½ Cups Cooked Chick Peas
¾ Cup Low Fat Chicken Broth
½ Tsp Garlic Powder
¼ Cup Grated Parmesan Cheese
Directions
Place potatoes and chick peas in medium sized sauce pan and cover with water.
Bring to a boil, reduce to a simmer and cook on medium high heat until potatoes are soft about 20 minutes.
When potatoes are done, drain off what water and put them back on the stove.
Mash them well with a potato masher or hand mixer.
Add the rest of the ingredients and mix well.
Serve Hot.
 Nutritional Information
Servings Per Recipe: 6
Serving Size: 1 Cup
Calories: 207,
Total Fat: 2.5g,
Saturated Fat: 1.0g, Cholesterol: 5mg,
Sodium: 108mg,
Total Carbs: 34g,
Dietary Fiber: 5.5g,
Protein: 8g
» Mexican Cucumber Salad
Prep Time: 10 Min | Cook Time: 10 Min | Ready In: 50 Min
Ingredients
1 medium cucumber, chopped
1 (8.75 ounce) can whole kernel corn, drained
1 (16 ounce) can stewed tomatoes, drained and sliced
1 green bell pepper, chopped
1 red bell pepper, chopped
2 tablespoons red wine vinegar
1 tablespoon crushed red pepper flakes
1/2 teaspoon garlic, minced
1/2 teaspoon cumin
1/4 teaspoon dried cilantro
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
In a large bowl, toss together the cucumber, corn, tomatoes, green bell pepper, red bell pepper, and red wine vinegar.
Season with crushed red pepper flakes, garlic, cumin, cilantro, salt, and black pepper.
Cover, and chill at least 30 minutes before serving.
 Nutritional InformationServings Per Recipe: 6
Calories: 75,
Total Fat: 1g,
Cholesterol: 0mg,
Sodium: 387mg,
Total Carbs: 17g,
Dietary Fiber: 2.9g,
Protein: 2.6g
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