GREEN BEANS SAUTEE

GREEN BEANS SAUTEE Use vegetable oils over solid fats. Makes: 4 servings Serving Size: 3/4 cup Ingredients: 1 lb fresh or frozen green beans, cut in 1-inch pieces 1 Tbsp vegetable oil 1 large yellow onion, halved lengthwise and thinly sliced 1/2 tsp salt 1/8 tsp black...

CORN CHOWDER

CORN CHOWDER 1 Tbsp vegetable oil 2 Tbsp celery, finely diced 2 Tbsp onion, finely diced 2 Tbsp green pepper, finely diced 1 package 10 oz)frozen whole kernel corn 1 C raw potatoes, peeled, diced in ½ -inch pieces 2 Tbsp fresh parsley, chopped 1 C water ¼ tsp salt...

BARBECUE CHICKEN

BARBECUE CHICKEN Eat leaner red meat & poultry. 3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed 1 large onion, thinly sliced 3 Tbsp vinegar 3 Tbsp Worcestershire sauce 2 Tbsp brown sugar to taste black pepper 1 Tbsp hot pepper flakes 1 Tbsp...

MEDITERRANEAN BAKED FISH

Bake or broil fish. Ingredients: 2 tsp olive oil 1 large onion, sliced 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped 1 bay leaf 1 clove garlic, minced 1 C dry white wine 1/2 C reserved tomato juice, from canned tomatoes 1/4 C lemon juice...

CHICKEN SALAD

Remove skin from poultry before cooking to lower fat content. Ingredients: 3 1/4 C chicken, cooked, cubed, skinless 1/4 C celery, chopped 1 Tbsp lemon juice 1/2 tsp onion powder 1/8 tsp salt* 3 Tbsp mayonnaise, low fat *Reduce sodium by removing the 1/8 tsp of added...

HOMESTYLE BISCUITS

Use fat free milk over whole milk. 2 C flour 2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 2 Tbsp sugar 2/3 C 1% fat buttermilk 31/3 Tbsp vegetable oil Directions: 1. Preheat oven to 450 °F. 2. In medium bowl, combine flour, baking powder, baking soda, salt,...

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