74 easy fresh free Recipes

ears fresh corn, in their husks, rinsed, kosher salt, fresh cracked pepper, lemon, cut into 4 wedges

fresh blueberries, cartons fat-free lemon yogurt, gingersnaps, crumbled

white onions or 1/2 medium yellow onion, minced, olive oil, garlic clove, minced, celery (with leaves, minced ), diced green bell pepper (or 1/2 jalapeno, diced for spicier version), tomato paste (i use ketchup or even bbq sauce), italian seasoning (salt-free ) or 1/2 tsp taco seasoning (salt-free), beans, of your choice cooked and mashed, white vinegar , to taste, salt, fresh ground pepper, fresh parsley, shoyu, fresh lemon juice, cumin, cilantro leaf, cayenne

uncooked yolk-free noodles, sliced fresh mushrooms, chopped onion, olive oil, reduced-sodium beef broth, deli roast beef, cubed, pepper, fat-free sour cream , optional, minced fresh parsley

chicken tenders, chopped, bell peppers, chopped, rice noodles, water chestnuts, bean sprouts, frozen broccoli, carrot, chopped, frozen spinach, frozen okra, snow pea pods, fresh, celery, chopped, mushroom, sliced, fat free sodium free chicken broth , 4 pkts, water, low sodium soy sauce, mrs. dash seasoning mix , garlic and herb blend, mrs. dash seasoning mix , original blend, five-spice powder, asian brand, spring onion, chopped, fresh ground black pepper

boneless skinless chicken breast, chopped, water chestnuts, canned, bean sprouts, fresh alfalfa sprouts, onion, chopped, bell pepper, chopped, bamboo shoots, frozen carrots, celery, chopped, fat free sodium free chicken broth, divided, low sodium soy sauce , adjust to taste preference, chinese noodles

uncooked yolk-free noodles, lean ground beef (90% lean), sliced fresh mushrooms, onion, halved and sliced, garlic cloves, minced, reduced-fat butter, king arthur unbleached all-purpose flour, reduced-sodium beef broth, tomato paste, fat-free sour cream, salt, pepper

shredded part-skim mozzarella cheese, divided, fat-free cottage cheese, frozen chopped spinach, thawed, drained, and squeezed dry, grated fresh parmesan cheese, dried oregano, salt, black pepper, manicotti (14 shells ), fat-free tomato-basil pasta sauce, water

fat-free ricotta cheese, chopped fresh basil or 2 tsp dried basil leaves, lemon juice, fat free sour cream, white tuna in water, drained

shredded part-skim mozzarella cheese, divided, carton fat-free cottage cheese, frozen chopped spinach, thawed, drained, and squeezed dry, grated fresh parmesan cheese, dried oregano, salt, black pepper, manicotti (14 shells ), fat-free tomato-basil pasta sauce, water

applewood-smoked bacon slices, cut into 1-inch pieces, chicken drumsticks, skinned, chicken thighs, skinned, kosher salt, freshly ground black pepper, divided, chopped onion, chopped celery, chopped carrot, chopped fresh thyme, garlic cloves, minced, bay leaves, tomato paste, red wine, fat-free , lower-sodium chicken broth, extra-virgin olive oil, button mushrooms, quartered, frozen pearl onions, chopped fresh flat-leaf parsley

butternut squash (about 1 3/4 lb), microwaveable brown rice (such as uncle ben s), olive oil, shallot, minced, minced peeled fresh ginger (optional), fat-free , less-sodium chicken broth, grated fresh parmesan cheese, plus additional for garnish, salt, freshly ground black pepper

fresh spinach, washed, olive oil, green onions, chopped, garlic cloves, minced, egg substitute, beaten (i use egg beaters or all-whites. with those, 1 egg equals 1/4 cup of the egg substitute. you could a), fat free feta cheese, crumbled, phyllo pastry sheets (follow directions on box. do not thaw.)

fat-free cream of mushroom soup, fat-free cream of chicken soup, coconut milk, dry onion soup mix, salt, pepper, curry powder, cayenne (to taste), onion, chopped, butter, chicken breasts , cut into pieces, peas, frozen, fresh mushrooms, sliced

firm tofu, drained , blotted, and mashed, quick oats, uncooked (make gluten free by changing to cooked rice or rice flakes or crushed corn flakes), braggs liquid aminos or 2 tbsp soy sauce, fresh parsley, minced, onion powder, garlic powder, cornstarch, nutritional yeast, sesame oil (or any oil for frying)

butter, orzo, fat-free , less-sodium chicken broth, water, grated fresh parmesan cheese, chopped fresh basil, salt, freshly ground black pepper, pine nuts, toasted

olive oil, shallot, minced, garlic clove, minced, diced tomatoes, grated parmesan cheese, dried oregano or 1 tsp minced fresh oregano, salt , to taste, fresh ground black pepper , to taste, crushed red pepper flakes (optional), low-fat sour cream (not fat-free), dried fettuccine pasta, frozen green pea, minced fresh basil