Chicken Pesto Soup

2 boxes chicken broth (or stock), low sodium 1 large carrot, diced 2 stalks celery, diced 1 small onion, diced 1 cup chicken, cooked and diced 1 can cannellini beans, low sodium, rinsed and drained 1 bag spinach 1 can diced tomatoes, low sodium 2 tablespoons pesto Directions: Place broth, carrot, celery, and onion in a Dutch oven (or large soup pot). Cook on medium heat until vegetables are tender. Add remaining ingredients and heat until warmed and spinach is...
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Black Bean Salad

1 red pepper, diced 1 green pepper, diced 1 yellow pepper, diced ½ cup red onion, diced 1 teaspoon cilantro 1 clove garlic, minced ¼ cup olive oil 4 Tb. red wine vinegar 1 t lime juice 1 (15 ounce) can low sodium black beans, rinsed and drained Black pepper to taste Directions: In a small bowl, combine pepper, onion, garlic and cilantro. Add olive oil, vinegar, lime juice and pepper to taste. Add black beans and toss well. Serve on a bed of...
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Crab Cakes

¼ cup red pepper, chopped ¼ yellow onion, chopped 3 tablespoons may, low-fat ½ cup panko breadcrumbs Directions: heat olive oil in a skillet to medium heat. Combine the remaining ingredients. Place a spoonful of mixture into skillet and form patty with spoon. Cook until brown on both sides. Repeat with remaining mixture. Roasted Potatoes 2 potatoes, cut into 1” cubes Mrs. Dash (to taste) ¼ yellow onion, diced Olive Oil 1 small carrot, diced Combine potatoes, onions, and carrots with Mrs. Dash and olive oil in roasting pan. Roast in 375º oven for 25 minutes until veggies are...
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Chinese Pork w/Rice and Veggies

Cooked pork tenderloin, diced Cooked brown rice Bundle of asparagus, cut in bite size pieces ½ red pepper, diced ½ sweet onion, diced Sauce 2 Tablespoon sesame oil 2 Tablespoon low sodium soy sauce 1 Tablespoon rice vinegar 1 Tablespoon brown sugar 1/8 teaspoon ginger 1/8 teaspoon red pepper flakes Directions: Heat a small amount of sesame oil in a wok or skillet. Add red pepper and onions. Cook until tender. Add asparagus. Cook for 1 minute. Add pork and rice. Cook until warmed through. Add sauce and...
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Mustard Crusted Pork Tenderloin

2 pork tenderloins 2 Tablespoons Dijon mustard ½ cup panko breadcrumbs Directions: Preheat oven to 350 degrees. Place bread crumbs on wax paper. Put the mustard on a corner of the wax paper. Spread mustard on all sides of one pork tenderloin and roll in the bread crumbs to coat. Place in baking dish. Bake for 35 minutes or until juices run clear. Plan Ahead Tips: Bake the second tenderloin (plain) next to the other pork tenderloin for Meal #2. Cook Brown rice according to package. Plan Ahead Tip: Make extra rice for Meal #2. Steam Broccoli. Mango Salsa 1 mango, peeled and diced 1/3 cup diced red onion 1 tablespoon lime juice 1/3 cup roughly chopped cilantro leaves Directions: Combine the mango, red onion, lime juice and cilantro leaves and mix well. Top pork tenderloin and rice with salsa. Nutrition (Serves 4-6): 10 grams of...
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Quesadilla with pork, cabbage and guacamole

Quesadilla with pork, cabbage and guacamole – DOWNLOAD PDF Ingredients: •Tortilla (one per person) •1 Tb. guacamole (per person) •Cooked cabbage •Cooked pork tenderloin Procedure: 1.Spread guacamole on tortilla. 2.Add cabbage and pork. 3.Fold in half and place in a warmed skillet. 4.Cook until browned and flip. 5.Cook until browned and warmed through. Serve with...
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