Main Dishes Recipes

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Chicken Alfredo Pasta

Ingredients: 1 pound boneless skinless chicken breasts 1 tablespoon vegetable oil 2 1/2 cups whole wheat penne or rotini pasta 1 package (16 ounces) frozen chopped broccoli 1 cup nonfat milk 8 ounces low fat cream cheese, cubed 1/2 teaspoon garlic powder 1/2 cup grated parmesan cheese 1/2 teaspoon salt 1/4 teaspoon pepper Directions: Remove […]

Peppy Quinoa

Ingredients: 1/8 cup Pepitas/Pumpkin seeds 1 1/4 cups Quinoa, dry 1 tablespoon low-sodium chicken base 1/2 cup fresh onion, peeled, diced 1/2 cup canned diced green chilies 2 1/4 teaspoons fresh garlic, minced 1/2 cup fresh cilantro, chopped 1/2 cup fresh green onions, diced 2 tablespoons fresh lime juice (2-4 Tbsp optional) Directions: Preheat oven […]

Park City Chili

Ingredients: 1 tablespoon vegetable oil 1/4 cup frozen onion, diced 1/4 cup frozen carrots, diced 1/4 cup frozen celery, diced 1/4 cup frozen green or red pepper, diced 1 tablespoon garlic, minced 3 cups canned pinto beans, drained (USDA reduced sodium) 1 1/2 cups canned diced tomatoes, with liquid (USDA reduced sodium) 1 tablespoon chili […]

Skillet Catfish

Ingredients for the spice rub: 2 tablespoons cornmeal 1 teaspoon dried oregano 1/2 teaspoon cayenne pepper 1 teaspoon dried thyme 1 teaspoon paprika 1 teaspoon salt 1/2 teaspoon paprika 1 teaspoon salt 1/2 teaspoon black pepper 4 4-ounce catfish filets 2 teaspoons vegetable oil 1 lemon or lime (quartered) Directions: Make the spice rub. Put […]

Jamaican Jerk Chicken

Ingredients: 1/2 teaspoon cinnamon (ground) 1-1/2 teaspoons allspice (ground) 1-1/2 teaspoons black pepper (ground) 1 teaspoon hot pepper (crushed, dried) 2 teaspoons oregano (crushed) 1 tablespoon hot pepper (chopped) 2 teaspoons thyme (chopped) 1/2 teaspoon salt 6 garlic cloves (finely chopped) 1 cup onion (pureed or finely chopped) 1/4 cup vinegar 3 tablespoons brown sugar […]

Spicy Oven-Baked Chicken

Ingredients: 8 large chicken thighs (trimmed of excess fats) 2 tablespoons hot sauce 2 teaspoons yellow mustard 2 teaspoons dried thyme 2 cloves garlic (peeled and minced) 1 teaspoon salt 1 teaspoon black pepper Directions: Put chicken, hot sauce, mustard, thyme and garlic in the bowl and mix well. Cover and refrigerate at least one […]

Vegetable Chili Boat

Ingredients: 2-1/2 teaspoons canola oil 1/2 cup fresh onion, peeled, diced 1/2 cup fresh green bell pepper, seeded, diced 1/2 cup canned low-sodium pinto beans, drained, rinsed 1/2 cup canned low-sodium kidney beans, drained, rinsed 1 cup canned low-sodium black beans, drained, rinsed 1-1/2 tablespoons chili powder 1-1/3 cups canned low-sodium diced tomatoes 1 cup […]

Layered Enchilada Dinner

Ingredients: 1 lb. Lean ground beef 1 small onion, chopped (about 1/3 cup) 1 garlic clove, minced 1 (10-3/4 oz.) can condensed cream of mushroom soup 1 (10 oz.) chopped green chilies 1 (10 oz.) can enchilada sauce 10 (6 inch) corn tortillas 12 oz. (3 cups) shredded Monterey Jack cheese Paprika Chopped fresh cilantro […]

Jambalaya

Ingredients: 1 pound cooked smoked sausage, sliced 2 cups cooked ham, diced 2 onions, chopped 2 stalks celery, sliced 1/2 green pepper, diced 1 28-ounce can whole tomatoes 1/4 cup tomato paste 1 tablespoon minced garlic 1 tablespoon parsley, minced 1/2 teaspoon dried thyme 2 whole cloves 2 tablespoons olive oil 1 pound medium to […]

Chicken Casablanca

Ingredients: 1 large onion, sliced 1 teaspoon fresh ginger, grated 2 cloves garlic, minced 3 large carrots, diced 2 large potatoes, peeled and diced 1 medium zucchini, sliced 1″ thick 1 15-oz. can garbanzo beans, drained 3 pounds. boneless chicken breast 1/2 teaspoon cumin 1/2 teaspoon turmeric 1/2 teaspoon salt 1/2 teaspoon pepper 1/4 teaspoon […]

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