Barley Risotto with Roasted Butternut Squash & Kale

Barley Risotto with Roa...

This is one of my favorite dishes which I make often. I have never served it with the pine nuts or ricotta mixture. It tastes great on its own or in a wrap. Add some lean turkey or chicken breast for extra protein if you like.

Yield: 4     (serving size:  1 3/4...

Southwestern Bean & Barley Soup

Southwestern Bean &...

Yield: 6     (serving size: about 1 1/3 cups)

1 large onion, diced

1 large stalk celery, diced

1 large carrot, diced

2 cups water

4 cups low-sodium...

Turkey & Black Bean Soup

Turkey & Black Bea...

Yield: 12 servings

Cooking spray

3 onions, finely chopped

3 carrots, peeled & diced

3 celery stalks, diced

6 cloves garlic, minced

4 1/2 tsp....

Apple-Date Bars

Apple-Date Bars...

Yield: 16     (serving size: 1 bar)

2 cups all-purpose flour or 1 3/4 cup whole wheat pastry flour (about 9 oz. flour)

1 tsp. baking soda

1 tsp. baking powder

1/2...

Sesame-Ginger Chicken Stir-fry

Sesame-Ginger Chicken S...

Enjoy this healthy hearty stir-fry recipe any day of the week.

Yield: 4     (serving size: 2 cups stir-fry + 1/4 cup rice)

1 cup brown jasmine rice

1 cup low-sodium chicken stock

3 tbsp....

Sesame Chicken Salad

Sesame Chicken Salad...

A new favorite of mine. The dressing is low-fat and very flavorful so a little goes a long way. I usually make this for lunch once or twice a week. Try adding snow peas, sweet grape tomatoes, or chopped zucchini for extra variety. Hope you enjoy this salad as much as I have.

Yield:...

Chiptole Black Bean Chili

Chiptole Black Bean Chi...

This was absolutely scrumptious. I will definitely be making this again. For more protein add chopped cooked chicken breast.

Yield: 6     (serving size: about 1 cup)

1 tsp. canola oil

cooking spray

1 3/4...

Chicken Pasta with Chickpea-Garlic Sauce

Chicken Pasta with Chic...

Omit the chicken and serve as a side dish or a vegetarian main dish. Add a little extra crushed red pepper if you like spice

Yield: 4-5 servings

cooking spray

1 tsp. olive oil

2 garlic cloves,...

Latin Baked Chicken

Latin Baked Chicken...

One of my absolute favorite meals!!  I love chipotle chiles in adobo sauce, the smell is wonderful.

Yield: 8     (serving size: 1 chicken breast half)

1/3 cup fresh lime juice

1/4 cup less-sodium soy sauce

3...

Spaghetti & Meatballs

Spaghetti & Meatba...

This recipe provides an excellent balance between carbohydrates and protein which makes for a satisfying meal.  If you use your own beef stock you will cut calories and tons of sodium and add more flavor. I made this yesterday for Daniel’s lunches for the week and he loved...

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