Servings:6

Ingredients:

• 1c. shredded carrots
• 1c. zucchini and yellow squash, unpeeled & finely chopped
• ½ c. broccoli, finely chopped
• ½ c. cauliflower, finely chopped
• 1c. mushrooms, finely chopped
• ½ c. barley, uncooked
• ¼ c. bulgur, uncooked
• 1½c. vegetable broth
• ¼ tsp garlic powder
• salt and pepper to taste
• ½ c. fat-free Cheddar cheese, shredded

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Ingredients:

• 10 oz box of couscous
• 1/2 cup slivered almonds
• 1 cup sliced mushrooms
• 1/4 cups sun-dried tomatoes, finely chopped
• 1 tsbp ground cumin
• salt and pepper
• 1/4 cup plus 2 tbsp extra-virgin olive oil
• 4 skinless, boneless chicken breast tenders

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Ingredients:

Chili:

• 2 lbs. ground beef
• 2 onions, chopped
• 4 cups water
• 28oz tomato sauce
• 1/2 tsp allspice
• 1/4 tsp garlic powder
• 4 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp red pepper
• 1/4 tsp ground cloves
• 1/2 oz unsweetened baker’s chocolate, shaved
• 2 tbsp vinegar
• 1 bay leaf
• 2 tsp Worcestershire sauce
• 2 tsp cinnamon
• 1 1/2 tsp salt
• 4 drops red pepper sauce
• 1/2 pkg of spaghetti noddles, cooked

Toppings:

• Chili beans
• Raw onions, chopped
• Cheddar cheese, shredded

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Yields: 10 Servings.

Ingredients:

• 4oz Cream Cheese, softened
• 1 cup plus 1 tbsp milk, divided
• 1 tbsp Sugar
• 4 oz whipped topping
• 1 graham pie crust
• 1 can (15oz) pumpkin
• 2 pkg (4oz each) instant pudding & pie filling — vanilla, cheesecake, or white chocolate
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground cloves

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Yields 4 to 5 cups.

Ingridients:

• Vegetable oil spray
• 3 cups old-fashioned (not quick-cooking) rolled oats
• 1 cup pecan halves, roughly chopped
• 2 tsp ground cinnamon
• 1/4 tsp salt
• 1/2 cup packed Splenda brown sugar
• 1/4 cup water
• 2 tbsp canola oil
• 1 tbsp pure vanilla extract

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Serves 8.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1/2 cup onion, chopped
• 1 cup red bell peppers, chopped
• 1 garlic clove, minced
• 2 lbs lean ground beef, 95% fat-free
• 30 oz diced tomatoes, canned, undrained
• 15 oz pumpkin, canned
• 15 oz tomato sauce
• 15 oz kidney beans, canned, undrained
• 15 oz black beans, canned, undrained
• 4 oz green chiles, diced
• 1/2 cup corn
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• 1/2 teaspoon black pepper

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Serves 8.

Ingredients:

• 10 oz fresh baby spinach, washed and destemed
• 1/2 c. carrots, chopped
• 1/2 c. onions, chopped
• 3 or 4 cremini mushrooms, chopped
• 1 clove garlic, minced
• 4 c. vegetable broth
• 28 oz diced tomatoes
• 2 Tbsp. extra-virgin olive oil
• 2 bay leaves, whole
• 1 tablespoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes
• 2 c. cooked basmati brown rice

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