Ultimate Beef Chili
Made with chunks of trimmed, lean round steak, this thick and hearty chili is packed with flavor. Garnish with just a tablespoon of low-fat sour cream and grated Cheddar cheese, fresh chopped scallions and tomatoes, and serve with warm corn tortillas and salad. Yum!
Download Recipe PDFBetter Beef Lasagna
Whole-wheat lasagna noodles, lean ground beef, rich Portobello mushrooms, chopped spinach, part-skim Ricotta cheese, and a good quality store-bought marinara sauce bake up into healthier version of a classic Italian family favorite. Serve with a tossed salad.
Download Recipe PDFZucchini Rice Casserole
The family will love this cheesy baked rice casserole that really packs in the vegetables. It maximizes the nutritive value by using brown rice instead of white and turkey sausage instead of pork sausage. Makes a great potluck dish or make ahead meal.
Download Recipe PDFWhite Chili
A great tasting alternative to tomato-based chilies, white northern beans and chunks of skinless turkey or chicken are simmered in reduced sodium chicken broth and seasoned with the traditional Mexican spices. Garnish with a lime wedge and low fat Cheddar.
Download Recipe PDFTuna Pomodoro
Keep canned tuna, diced tomatoes and whole-wheat spaghetti on hand and this Italian inspired dish is always on standby in your cupboards for quick, satisfying meal. Garnish with fresh basil and complement with a salad of fresh tossed greens.
Download Recipe PDFWhole-Wheat Pizza Dough
Using quick-rising yeast and a blend of whole-wheat and all-purpose flours are the secrets to serving wholesome, homemade pizzas within minutes. Wrapped dough can store in the refrigerator for up to 2 days, ready to roll out and top on a busy night.
Download Recipe PDFVietnamese-Style Beef & Noodle Broth
A wonderful one-pot meal with traditional Vietnamese pho soup flavors of beef, rice noodles, bok choy, and bean sprouts, this recipe helps to cut back on the salt using reduced-sodium chicken broth and reduced-sodium soy sauce. Try garnished with lime or Asian chili sauce.
Download Recipe PDFTomato-Herb Marinated Flank Steak
Enjoy the zest of garden-fresh tomatoes, shallot, marjoram and rosemary seeped into a lean cut of beef. The sauce is used to marinate and baste the meat during grilling or broiling to seal in the flavor. For a more wholesome choice select pasture-raised, grass-fed beef.
Download Recipe PDFTurkish Pasta with Bison Sauce
In this Mediterranean-meets-prairie inspired dish, lean ground bison is simmered in an aromatic sauce of cilantro, cinnamon, paprika, mint, lemon and spices. Serve over whole-wheat pasta and garnish with a dab of Greek-style yogurt and sprinkling of cilantro.
Download Recipe PDFTuna Melt
The all-time classic open-faced tuna sandwich gets a healthy makeover by using little low-fat mayo, fresh tomato slices and a sprinkling of shredded sharp Cheddar cheese on top of whole-wheat bread. Broil and enjoy the gooey, cheesy satisfaction in every bite.
Download Recipe PDFWasabi Salmon Burgers
An Asian-fusion inspired meal, chopped fresh salmon seasoned with ginger, sesame oil and wasabi is molded into patties and skillet cooked. Serve burgers on whole-wheat buns or a bed of fresh salad greens with sliced cucumbers, radishes, carrots and sprouts.
Download Recipe PDFCashew Salmon with Apricot Couscous
Grilled wild salmon filets get an Indian-inspired twist paired with a delicious apricot couscous seasoned with fresh ginger, cilantro, and cumin topped with plain yogurt and toasted cashews. For a more wholesome choice, use whole-wheat couscous.
Download Recipe PDFBlack Bean-Salmon Stir-Fry
For a quick dish that's full of flavor, cube and stir-fry fresh wild salmon with vitamin and fiber-rich bean sprouts and sliced scallions seasoned with store-bought black-bean garlic sauce. Serve with store-bought oriental plum sauce and crepes to make it a full meal.
Download Recipe PDFBeef & Cabbage Stir-Fry with Peanut Sauce
Natural peanut butter, reduced-sodium soy sauce, rice vinegar, orange juice and garlic combine into a subtly sweet sauce that perfectly complements thin slices of sirloin beef and Savoy cabbage. Add a dash of hot sauce and serve with Japanese udon noodles.
Download Recipe PDFBeer-Battered Fish Tacos with Tomato & Avocado Salsa
Satisfy your taste for fried fish with a lighter, healthier alternative. Fresh seasoned and beer-battered tilapia filets are sauted in a little oil until cooked and golden brown, then served in warm corn tortillas topped with avocado, salsa and a dash of light sour cream.
Download Recipe PDFTLT (Tofu, Lettuce & Tomato Sandwich)
Versatile tofu is sliced and baked in a coating of adobo sauce made with chipotle peppers, giving it a spicy, smoky flavor perfectly complemented by fresh sliced tomatoes and lettuce. Serve between toasted whole-wheat with a little zesty mayo sauce.
Download Recipe PDFSweet Potato & Red Pepper Pasta
Go vegetarian this evening with a robust pasta dish that combines the nutritional super power of sweet potato, red bell pepper and tomatoes simmered with herbs and served over a bed of whole-wheat pasta with a sprinkling of creamy goat cheese.
Download Recipe PDFRoast Turkey with Balsamic Brown Sugar Sauce (courtesy Mayo Clinic)
Try an exciting new taste! Slices of turkey, oven roasted with a savory rub of fresh rosemary and garlic and drizzled with a balsamic brown sugar sauce made from defatted pan drippings, is a more flavorful, healthier alternative to flour gravy.
Sweet Spice Rubbed Chicken
Wake up your taste for chicken. Marinade boneless, skinless chicken breasts in a sweet and tangy mixture of brown sugar, zesty spices, and canola oil. Then grill and baste with the remaining marinade for a deep, rich coloring until cooked. Serve with lime wedges.
Pan-Seared Pork Chops
Simple, satisfying and ready in 15 minutes! Lean pork chops seasoned with a sprinkling of rosemary, salt, and pepper are drizzled with olive oil and sauteed until cooked to aromatic perfection. Serve with a salad of fresh tossed greens and a side of veggies.