203 whole with mixed grains and Recipes

garlic & herb spreadable cheese, softened, whole grain pita or 8 (10 inch) flour tortillas, sliced smoked turkey, bacon, cooked and crumbled, loosely packed arugula or 4 cups gourmet mixed baby greens, sweet onions, diced, sugar, olive oil, balsamic vinegar

olive oil, refrigerated prechopped tricolor bell pepper, refrigerated prechopped onion, dark red kidney beans, rinsed and drained, less-sodium taco seasoning mix, divided, microwaveable cooked brown rice (such as uncle ben s whole grain brown ready rice), reduced-fat shredded sharp cheddar cheese

ground turkey, chopped onion, chopped green chilies, drained, taco seasoning mix (i use low-sodium ), flour tortillas (i use whole grain), non-fat refried beans, shredded lettuce, shredded mild cheddar cheese, divided (can use non-fat ), salsa

i fresh apple, your favorite granola, option : use rolled oats or other whole-grain hot cereal mix, cinnamon, butter or margarine, sugar or artificial sweetener, milk or yogurt or cottage cheese

reduced-fat sour cream, distilled white vinegar, paprika, preferably smoked, salt, trimmed frisee or 8 cups mixed salad greens, tomato, diced, fresh corn kernel, from 1 large ear, crouton , preferably whole-grain, diced ham , about 4 oz

shrimp, cooked and shelled, edamame, cooked and shelled, green onions, sliced, lemon, juiced (about 3 tsp), extra virgin olive oil, salt, tabasco sauce, fresh ground pepper , to taste, iceberg lettuce or 4 cups other salad greens, low-fat white cheddar cheese, shredded, whole grains and sesame pilaf mix, like kashi

broiler/fryer chicken (3 to 3-1/2 lb), water, chicken bouillon granules, bay leaf, whole peppercorns, ground allspice, uncooked wide noodles, sliced carrots, frozen mixed vegetables, sliced celery, chopped onion, uncooked long grain rice, minced fresh parsley, king arthur unbleached all-purpose flour, baking powder, dried thyme, salt, milk, canola oil

reduced-sodium chicken broth, garlic cloves, minced, whole grain fettuccine, cornstarch, mixed with 1 tbsp water, reduced-fat sour cream, fresh ground pepper (to taste), parmesan cheese, parsley flakes

rolled oats , and grain mix, cracked wheat, whole wheat flour, macadamia nuts (roughly chopped ), raw flaked coconut, dried pineapple (roughly chopped ), hulled sunflower seeds, flax seed meal, golden flax seed, coconut milk, canola oil, pure maple syrup (no sub), pure natural honey, pure vanilla extract, pure coconut extract, pure pineapple extract, kosher salt

ground turkey, whole egg beaten, uncooked long-grain rice, onion finely chopped, onion soup mix (such as lipton ), condensed tomato soup, worchestershire sauce

cabbage chopped, onion diced, petit diced tomatoes, tomato sauce, mixed vegetables, pinto beans, whole grain pasta dry, salt, pepper

white sauce mix, milk, shredded sharp cheddar cheese (6 oz), frozen broccoli , green beans, pearl onions and red pepper, garlic salt, frozen low-fat whole grain waffles, sllivered almonds, toasted

rolled oats , grain mix, cracked wheat, whole wheat flour, golden flax seed, ground flax seeds, dried apples (chopped ), english walnuts (roughly chopped ), raisins, unsalted sunflower seeds (hulled ), all natural apple juice, pure maple syrup, all natural clover honey, vegetable oil, ground cinnamon, ground nutmeg, pure vanilla extract, kosher salt

campbells mushroom soup, boiling water, grain rice, whole chicken (cut in pieces, or chicken legs), campbells dry onion soup mix, granulated garlic (sprinkle), parsley (sprinkle)

portobello mushroom caps, stemmed and cleaned, balsamic vinegar, olive oil, minced garlic, fresh basil, feta cheese, grated provolone cheese, cambozola cheese, whole grain buns, olive tapenade, roasted peppers, jarred, drained, arugula mixed sprouts (or greens of your choice), tomato , slices, red onion , slices

spice mix for chicken, recipe follows, frying chicken, cut into 10 pieces, extra-virgin olive oil, spanish chorizo sausages, thickly sliced, kosher salt and freshly ground pepper, spanish onion, diced, garlic cloves, crushed, flat-leaf parsley leaves, chopped , reserve some for garnish, whole tomatoes, drained and hand-crushed, short grain spanish rice, water, warm, generous pinch saffron threads, dozen littleneck clams , scrubbed, jumbo shrimp, peeled and de-veined, lobster tails, sweet peas, frozen and thawed, lemon wedges, for serving, paella pan or wide shallow skillet, sweet paprika, dried oregano, kosher salt and freshly ground pepper

nonstick vegetable oil spray, whole grain dijon mustard, extra-virgin olive oil, butter melted, fresh lemon juice, garlic minced, dried oregano, lemon peel finely grated, coarse kosher salt, diameter mixed unpeeled red-skinned and white-sk cut into 3/4-inch-wide wedges

eggs, water, brown or whole grain bread (a few days old), salt, pepper, mixed herbs, garlic salt, butter (if you re not using a non-stick pan)