31 the unfried Recipes

eggs, slightly beaten, grain rice, oriental broth, garlic powder, carrots, sliced, scallions, sliced, frozen peas

sunflower seeds , soaked overnight and drained, walnuts , soaked overnight and drained, garlic, minced, celtic sea salt, cumin powder, olive oil, jalapeno pepper, sun-dried tomato, soaked for 1 hour and drained, water, chickpeas, soaked for at least 48 hours,drained,and sprouted for 2 days, tahini, unpasteurized red miso or 2 tbsp dark miso, salsa (this recipe has also been posted)

fat-skimmed chicken broth, grain white rice, fat-trimmed boned pork loin or sirloin, sesame-soy sauce (recipe follows; see notes ), roma tomatoes (8 oz. total ), green onions (each 10 in . long), frozen petite peas, egg, salad oil, shredded cabbage (6 oz.; also called angel hair coleslaw mix), soy sauce or salt (optional)

reduced-calorie mayonnaise, dijon mustard, grated lemon zest, salt, drops hot pepper sauce, chicken , cut into eighths, skin removed, corn flake crumbs

onion, peeled and halved, dry pinto beans, rinsed, fresh jalapeno pepper, seeded and chopped, minced garlic, sea salt, fresh ground black pepper, ground cumin, water

onion, peeled and halved, dry pinto beans, rinsed, fresh jalapeno pepper, seeded and chopped, minced garlic, salt, fresh ground black pepper, ground cumin, water (or 9 cups an equivalent amount of half and half broth)

uncooked jasmine rice, diced ham or 1/2 cup bacon, frozen peas, eggs, scrambled and chopped up, diced spring onions, soy sauce, ginger powder, garlic granules, fresh ground pepper

onion, peeled & halved, dry pinto beans, rinsed, fresh jalapeno pepper, seeded & chopped, minced garlic cloves (to taste), salt, ground pepper, cumin (optional), water

dried pinto beans , sorted and rinsed, water, chili powder, garlic cloves, lightly crushed, ground cumin, divided, pepper, salt, divided, crushed red pepper flakes, tostada shells , optional

all-purpose flour, yellow cornmeal, salt, black pepper, sugar, green tomatoes, sliced into 16 slices (1/2-inch), nonfat milk, butter, chopped mushroom, chopped onion, chopped peeled tomatoes, salt, black pepper

chicken thighs, with bone in, skin removed, flour (i used wheat, but you can use what you like), chili powder, fat free ranch dressing (or use light ), italian seasoned breadcrumbs, corn flakes, crushed, parmesan cheese, grated, garlic powder

light vegetable oil cooking spray, cornmeal, dried thyme, dried basil, garlic powder, lemon pepper, blackening seasoning, catfish fillets, paprika

all-purpose flour, salt, baking powder, nonfat milk, hot, vegetable shortening, dried apple, chopped, raisins, water, apple cider, brown sugar, egg white, water, turbinado sugar or 1 1/2 tsp granulated sugar

dried pinto beans , sorted and rinsed, water, chili powder, garlic cloves, slightly crushed, cumin, divided, pepper, salt, crushed red pepper flakes

green tomatoes, panko japanese-style bread crumbs, crushed fiber 1 cereal, garlic salt, pepper, buttermilk

fat-free mayonnaise or 1/4 cup reduced-fat mayonnaise, dill or 2 -3 tsp sweet pickle relish, chopped onions, dry mustard, cod or 1 lb grouper or 1 lb orange roughy or 1 lb other white fish fillet, cut into 4 equal pieces, fat free egg substitute , plus, fat free egg substitute, cereal , crumbs, lemon pepper or 1/2-1 tsp cajun seasoning or 1/2-1 tsp old bay seasoning, light whole grain buns or 4 multigrain buns, tomatoes, lettuce leaves

skinless boneless chicken thighs , trimmed of all visible fat (about 1 1/2 lb), paula deen s house seasoning , recipe follows, low-fat buttermilk, hot sauce, egg whites, zest and juice of 1 lemon, cornflake crumbs, salt, garlic powder, black pepper