Creamy White Bean Soup Makes 6 cups Ingredients 2 tablespoons extra-virgin olive oil 1 medium yellow onion, chopped 3 medium celery stalks, chopped 1 tablespoon minced garlic 1 tablespoon dried Italian seasoning ½ teaspoon crushed red pepper 2 (15 ounce) cans no-salt-added great …
Healthy Cowboy Caviar Makes 8 cups Ingredients Cowboy Caviar 2 cans (14 ounces each) black-eyed peas, rinsed and drained, or 3 cups cooked black-eyed peas 1 can (14 …
Salmon Caesar Salad Makes 4 servings Ingredients 1 ½ tablespoons extra-virgin olive oil 4 (5 ounce) skinless salmon fillets (see Tip) 1 teaspoon ground pepper, divided ⅛ teaspoon salt …
Watermelon, Edamame, Feta Salad Makes 6 servings Ingredients 1/2 red onion thinly sliced 4 cups watermelon 1-inch-diced 1 cup shelled edamame 1/2 cup lightly packed fresh mint leaves chopped 2 tablespoons extra-virgin olive oil 2 tablespoons lime juice freshly squeezed 1 teaspoon honey 1 teaspoon kosher salt 1/4 teaspoon ground …
Greek Yogurt Bark Makes 6 servings Ingredients 1½ cups of low-fat light vanilla Greek yogurt (total carbohydrates should be less than 20g per serving) ½ cup of blueberries 4 …
Stuffed Sweet Potato with Hummus Dressing Makes 2 servings Ingredients 1 large sweet potato, scrubbed ¾ cup chopped kale 1 cup canned black beans, rinsed ¼ cup hummus 2 tablespoons water Directions Prick sweet potato all over with a …
Thai-Inspired Red Lentil Bowls Makes 8 servings Ingredients Bowls 1 head Romanesco broccoli, cut into florets 1 cup black or forbidden rice 1 1/2 cups red lentils, rinsed and …
Chicken Curry Cup of Noodles Makes 3 servings Ingredients 3 teaspoons reduced-sodium chicken bouillon paste, divided 6 teaspoons red curry paste, divided 6 tablespoons coconut milk, divided 1 ½ cups …
Ricotta and Yogurt Parfait Makes 2 servings Ingredients ¾ cup nonfat vanilla Greek yogurt ¼ cup part-skim ricotta ½ teaspoon lemon zest ¼ cup raspberries 1 tablespoon slivered almonds …
Adobo Tofu & Portobello Tacos with Chunky Guacamole Makes 8 servings Ingredients 1 14-oz pkg organic extra-firm tofu, drained 1½ tbsp finely chopped canned chipotle chiles in adobo 1 …
Roasted Carrots with Farro, Chickpeas & Herbed Crème Fraîche Makes 8-12 servings Ingredients Farro and chickpeas 1 cup dried farro, rinsed 1 teaspoon olive oil 1 teaspoon lemon juice 1 clove garlic, pressed …
British-ish No-Bake Beans Serves 8 Ingredients 1 Tbsp extra-virgin olive oil 1 onion, diced 1 clove garlic, minced 1 Tbsp tomato paste 1 bay leaf 1 tsp smoke paprika …
Zesty Wheat Berry-Black Bean Chili Serves 12 Ingredients 2 tablespoons extra-virgin olive oil 1 large yellow onion, chopped 1 large yellow bell pepper, chopped 5 cloves garlic, minced 2 …
Quinoa-Stuffed Peppers Serves 6 Ingredients 6 medium red, orange and/or yellow bell peppers 1 tablespoon extra-virgin olive oil 1 large yellow onion, chopped (about 2 cups) 1 tablespoon minced …
Chickpea Salad with Strawberries Serves 12 Ingredients: 1 cup uncooked quinoa 2 cups water or vegetable broth 1/2 tsp salt 1 cup strawberries, chopped 4 cups arugula 1/2 diced …
Grilled Peach & Brie Smothered Chicken Serves 4 Ingredients: 1/2 pound chicken cutlets 1/4 teaspoon ground pepper, divided 1/8 teaspoon salt plus 1/8 teaspoon, divided 1/2 firm ripe peach, halved …
Lemony Lentil and Chard Soup Serves 12 Ingredients: 3 tablespoons extra-virgin olive oil, plus more for serving 1 large onion, diced 1 bunch chard 4 cloves garlic, finely chopped …
Spanakopita Scrambled Egg Pitas Yields 8 Ingredients: 1 tablespoon extra-virgin olive oil 1 (10 ounce) block frozen chopped spinach, thawed, drained and squeezed dry Pinch salt 8 large eggs, …
Low-Carb Breakfast Burritos Yields 6 Ingredients 10 Eggs 1/4 cup milk 1/2 onion, chopped 1 cup spinach Low carb tortilla 1/2 cup cheese 3 slices cooked turkey bacon, chopped Salsa (optional) Directions Heat sauté …
Mini Loaded Cauliflower Casseroles Serves 8 Ingredients 3 slices bacon 1 2-pound head cauliflower, cored and coarsely chopped 1 small onion, chopped 1 ¼ cups shredded extra-sharp Cheddar cheese 2/3 …
Tofu, Cauliflower & Sweet Potato Green Curry Serves 4 Ingredients 2 tablespoons peanut oil 1 14-ounce package extra-firm tofu, drained and cut into 1-inch pieces 2 tablespoons green curry …
Winter Vegetable Mulligatawny Soup Serves 8 Ingredients 3 tablespoons extra-virgin olive oil, divided 1 medium onion, finely chopped 2 medium carrots, finely chopped 1 medium parsnip, peeled and finely …
Farro and Peanut Stuffed Pumpkins Serves 8 Ingredients 8 mini pumpkins, or 4 small winter squash, such as acorn squash, halved 1 Tablespoon olive oil 1 ½ cups farro, …
High Protein Butternut Squash Soup Serves 2 Ingredients ½ lb. butternut squash 1 teaspoon olive oil ½ onion, diced 32 oz. almond milk soup base (bought at Walmart) 1 …
Massaged Kale Salad with Roasted Sweet Potato & Black Beans Serves 4 (20 modified post-op servings) Ingredients 1 large sweet potato, cut into 1/2-inch-thick wedges 5 tablespoons extra-virgin olive …