7484 healthy optional tahitian Recipes

elbow macaroni, water, cucumber, hard-boiled eggs, diced, cheese, diced, celery, diced, carrot, grated, mayonnaise, lemon juice

whole wheat bread (use raisin bread for a special treat), banana, ground flax seeds, brown sugar, cinnamon (generous)

boiling water, textured vegetable protein, onion, chopped, green pepper, chopped, red pepper, chopped, yellow pepper, chopped, orange bell pepper, chopped, garlic, minced, water or 1/2 cup vegetable stock, mixed beans, kidney beans, whole tomatoes, sliced ,juice included, fresh corn or 1 cup frozen corn, jalapeno pepper, sliced (optional), chili powder, dried oregano, ground cumin, salt, pepper, cayenne (more for spicier beans)

wheat germ, honey, dijon mustard, canned apricot nectar or 1 tbsp apricot jam, reduced sodium soy sauce, bone-in skinless chicken breast halves (trimmed of fat)

milk, preferred frozen juice concentrate (do not add water), plain yogurt

potatoes, garlic cloves, whole, peeled, butter or 1 1/2 tsp olive oil, dried sage, salt, black or white pepper , to taste, nonfat sour cream or 1/4 cup 1% fat buttermilk

banana, sliced, fresh strawberries, sliced, pineapple, chopped, nonfat vanilla yogurt, granola cereal, fresh strawberries (to garnish )

tomatoes , cut into pieces, garlic cloves, peeled, onion, sliced, chili powder, ground cumin, salt, black pepper, paprika, ground cumin, chili powder, olive oil, boneless skinless chicken breast halves (12 oz.), whole wheat tortillas, shredded fat-free cheddar cheese, diced green chilis

whole wheat flour, baking powder, unpacked brown sugar , packed, uncooked quick oats, dried apricot halves, diced, sunflower seeds, butter, melted, fat free egg substitute (you could use two eggs for this if you don tsp have ff egg sub)

water, very warm, brown sugar, yeast, salt, olive oil, garlic powder, onion powder, whole wheat flour, unbleached white flour

butter, unsweetened applesauce, honey, egg, vanilla extract, lemon extract, whole wheat flour, all-purpose flour, baking powder, salt, grated carrots

catfish nuggets, garlic pepper seasoning (to taste), egg white, beaten, lemon juice, breadcrumbs, chopped fresh dill or 1 tsp dried dill, chopped fresh basil or 1 tsp dried basil, oregano leaves, salt (to taste)

old fashioned oats (rounded 1/4 cup), oat bran, water (depending on how thick you want your cereal), pumpkin puree, pumpkin pie spice (more or less to taste), splenda sugar substitute (or no sugar added maple syrup)

ground chicken or 1 lb ground turkey, plain breadcrumbs, applesauce, yellow onion, minced, parsley, chopped, worcestershire sauce, lemon juice, salt and pepper

ground turkey breast, lean ground beef, eggs, dry onion soup mix, dry breadcrumbs (preferably unseasoned), low-fat milk, brown gravy mix, cold black coffee, water

plain low-fat yogurt, pesto sauce, homemade or store-bought, sliced white mushrooms or 2 oz cremini mushrooms (1/4 of a package of presliced works well), boneless skinless chicken breasts , about 1/2 of 1 breast,cut into strips or chunks, pasta or 1/2 cup farfalle or 1/2 cup penne, uncooked, fresh ground black pepper, red pepper flakes (optional), chopped tomato (approx. 1 tomato slice), fresh basil (to garnish )

onion, chopped, garlic clove, minced, reduced-fat chicken broth, diced potatoes, peeled, chopped carrots, green beans, cut in 1 inch pieces, reduced-fat cream of chicken soup (or cream of mushroom), all-purpose flour, chopped cooked chicken breasts, fresh parsley, chopped, dried basil, dried thyme, black pepper, all-purpose flour, ground sage, baking powder, salt, butter or 2 tbsp margarine, skim milk