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water as needed.
TASTY TOSTADAS
Directions. 1. Place ½ cup shredded lettuce or cabbage on each tostada shell. 2. Put chicken and salsa in a small bowl and stir. 3. Spoon about ½ cup chicken mixture onto each tostada. 4. Top each tostada with 2 tablespoons corn, 2 tablespoons black beans, and 1tablespoon cheese.
THREE SISTERS SALAD
1. Carefully open can of beans. Drain beans and pour into a medium bowl. 2. Add corn, zucchini, cilantro, lime juice, and jalapeño (optional). 3. Stir to combine. Serve right away or refrigerate forlater.
TOASTER ROASTED VEGETABLES 1. Preheat toaster oven to about 450˚ Farenheit. 2. Mix garlic with oil in a large bowl or clean plastic bag. 3. Place vegetables in the bowl or bag. Toss to coat with olive oil. 4.ARABIAN SPICE BLEND
Ground coriander seed is an important part of several recipes in this book. It comes from the same plant as cilantro leaves. For this reason, cilantro leaves make a MICROWAVE FRUIT CRISP 2 cups Fruit diced or sliced. 2 tablespoons Butter softened or 2 tablespoons Vegetable Oil. 2 tablespoons Brown Sugar. 4 tablespoons Rolled Oats. 2 tablespoons Flour Whole-wheat. 1/2 teaspoon Ground Cinnamon. 3 tablespoons Walnuts chopped, optional or 3 tablespoons Pecans chopped, optional or 3 tablespoons Almonds sliced, optional. HUMMUS & VEGGIE PITA SANDWICH 1. Cut pita bread in half, making two half circles. 2. Open one pita pocket half and spread 2 tablespoons of hummus inside. 3. Put avocado, cucumber, tomato, and olives inside pita pocket. 4. Repeat with the other pita pocket half. Enjoy with a friend! ETHIOPIAN-STYLE COLLARD GREENS Heat oil in a pot over medium heat. Add onions and cook until a bit browned, about 6 min. 2. Stir in garlic and ginger. Cook for 1 minute. 3. Add collard greens, stock, and salt. Bring to a boil, then reduce heat to low. Cover and simmer until collards are tender, 20 to 30minutes.
PIPINO SALAD (CUCUMBER SALAD) 2 teaspoons Sugar. 1 piece Ginger thinly sliced or minced (1-inch) 1/4 cup Vinegar white, unseasoned rice, or apple cider. Black Pepper to taste. 2 Cucumbers very thinly sliced. 1 Onion small, thinly sliced. 2Tomatoes sliced.
TASTY RECIPES ON YOUR BUDGET Carrots, Green onion, Chayote, Lemon juice, Water, Salt, Olive oil, Crushed red pepper flakes, Garlic SLOW-COOKED POTATOES AND CABBAGE Rice Cooker Directions 40 minutes. 1. Place all ingredients in a rice cooker. 2. Cook for 1-2 cycles or until potatoes are tender. Add morewater as needed.
TASTY TOSTADAS
Directions. 1. Place ½ cup shredded lettuce or cabbage on each tostada shell. 2. Put chicken and salsa in a small bowl and stir. 3. Spoon about ½ cup chicken mixture onto each tostada. 4. Top each tostada with 2 tablespoons corn, 2 tablespoons black beans, and 1tablespoon cheese.
THREE SISTERS SALAD
1. Carefully open can of beans. Drain beans and pour into a medium bowl. 2. Add corn, zucchini, cilantro, lime juice, and jalapeño (optional). 3. Stir to combine. Serve right away or refrigerate forlater.
TOASTER ROASTED VEGETABLES 1. Preheat toaster oven to about 450˚ Farenheit. 2. Mix garlic with oil in a large bowl or clean plastic bag. 3. Place vegetables in the bowl or bag. Toss to coat with olive oil. 4.ARABIAN SPICE BLEND
Ground coriander seed is an important part of several recipes in this book. It comes from the same plant as cilantro leaves. For this reason, cilantro leaves make a MICROWAVE FRUIT CRISP 2 cups Fruit diced or sliced. 2 tablespoons Butter softened or 2 tablespoons Vegetable Oil. 2 tablespoons Brown Sugar. 4 tablespoons Rolled Oats. 2 tablespoons Flour Whole-wheat. 1/2 teaspoon Ground Cinnamon. 3 tablespoons Walnuts chopped, optional or 3 tablespoons Pecans chopped, optional or 3 tablespoons Almonds sliced, optional. HUMMUS & VEGGIE PITA SANDWICH 1. Cut pita bread in half, making two half circles. 2. Open one pita pocket half and spread 2 tablespoons of hummus inside. 3. Put avocado, cucumber, tomato, and olives inside pita pocket. 4. Repeat with the other pita pocket half. Enjoy with a friend! ETHIOPIAN-STYLE COLLARD GREENS Heat oil in a pot over medium heat. Add onions and cook until a bit browned, about 6 min. 2. Stir in garlic and ginger. Cook for 1 minute. 3. Add collard greens, stock, and salt. Bring to a boil, then reduce heat to low. Cover and simmer until collards are tender, 20 to 30minutes.
PIPINO SALAD (CUCUMBER SALAD) 2 teaspoons Sugar. 1 piece Ginger thinly sliced or minced (1-inch) 1/4 cup Vinegar white, unseasoned rice, or apple cider. Black Pepper to taste. 2 Cucumbers very thinly sliced. 1 Onion small, thinly sliced. 2Tomatoes sliced.
DISCOVER FOODS
Click on a food to discover how to buy, store, and cook it, as well as what makes it great. Your search for foods by Grocery Type: Discover Foods found 87 items. Use the filters to alter your search as needed. MICROWAVE VEGETABLES Cut veggies in small, even pieces. Add to microwave-safe bowl. Frozen veggies can be placed directly into bowl. 2. Add 2 tbsp. water. No water is needed if you are steaming leafy greens that have just been washed. 3. Cover with wax paper with one corner folded up to allowsteam to escape. 4.
3-CAN CHILI
Ingredients. Serves 6. 15 ounces Beans about 2 cups, drained. 15 ounces Corn fresh, low-sodium and drained (if canned) or 2 cups Corn frozen. 15 ounces Crushed TRAIL MIX | EATFRESH Directions. 1. In a large bowl, combine peanuts, raisins, cereal, pretzels, and chocolate chips. 2. Place in an air-tight container or zip-top plastic bag. Store in a cool, dry place. ZESTY ASIAN CHICKEN SALAD 1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage. 2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. CHICKPEA DIP WITH FRESH VEGETABLES Serves 4. 15 ounces Chickpeas also known as garbanzo beans, equivalent to one can drained and rinsed. 3 cloves Garlic. 1/4 cup Yogurt plain, low-fat. 1 tablespoon Lemon Juice. 1 teaspoon Vegetable Broth. 1/4 teaspoon Salt. 1/4 teaspoon Paprika. 1/8 teaspoon Black Pepper.CHICKEN PICADILLO
Directions. 1. In a large nonstick pot or skillet, brown chicken over medium-high heat for 5 minutes, breaking it up with the back of a spoon. 2. Add all remaining ingredients and bring to a boil. 3. Reduce heat to medium-low and cover. Let simmer for 20 minutes. 4. OVEN "FRIED" CHICKEN STRIPS WITH GREEN BEANS Preheat oven to 425°F. Line a baking sheet with aluminum foil and lightly spray with nonstick cooking spray. Set aside. 3. In a shallow dish, mix together flour, salt, and Soulful Seasoning. 4. In a second shallow bowl, combine eggs with water and beat. 5. Place breadcrumbs in a third shallow dish. MANGO CHICKEN STIR-FRY 1. Spray a large wok or skillet with nonstick cooking spray. 2. Sauté chicken over medium-high heat until cooked through, about 10 minutes. 3. In a small bowl, stir together pineapple juice, soy sauce, and ginger. Add sauce and bell pepper to the skillet. 4. Cook and stirBEAN DUMPLINGS
To keep the dough from sticking to your palms, wet your hands with cold water before rolling each ball. While cooking the dumplings, do not let the water come to a fast boil, as they may fall apart. Variations: Stir in sliced scallions, whole corn kernels, roast red peppers, minced jalapeños, ground cumin or garlic powder for extraflavor.
TASTY RECIPES ON YOUR BUDGET Carrots, Green onion, Chayote, Lemon juice, Water, Salt, Olive oil, Crushed red pepper flakes, GarlicTASTY TOSTADAS
Directions. 1. Place ½ cup shredded lettuce or cabbage on each tostada shell. 2. Put chicken and salsa in a small bowl and stir. 3. Spoon about ½ cup chicken mixture onto each tostada. 4. Top each tostada with 2 tablespoons corn, 2 tablespoons black beans, and 1tablespoon cheese.
MICROWAVE VEGETABLES Cut veggies in small, even pieces. Add to microwave-safe bowl. Frozen veggies can be placed directly into bowl. 2. Add 2 tbsp. water. No water is needed if you are steaming leafy greens that have just been washed. 3. Cover with wax paper with one corner folded up to allowsteam to escape. 4.
THREE SISTERS SALAD
1. Carefully open can of beans. Drain beans and pour into a medium bowl. 2. Add corn, zucchini, cilantro, lime juice, and jalapeño (optional). 3. Stir to combine. Serve right away or refrigerate forlater.
TOASTER ROASTED VEGETABLES 1. Preheat toaster oven to about 450˚ Farenheit. 2. Mix garlic with oil in a large bowl or clean plastic bag. 3. Place vegetables in the bowl or bag. Toss to coat with olive oil. 4. SLOW-COOKED POTATOES AND CABBAGE Rice Cooker Directions 40 minutes. 1. Place all ingredients in a rice cooker. 2. Cook for 1-2 cycles or until potatoes are tender. Add morewater as needed.
SLOW COOKER BARLEY AND LENTIL SOUP Rinse barley and lentils. Drain and place in a slow cooker. 2. Add stock or water. Cook on high heat for 4 hours (or low for 8 hours). 3. In a skillet, heat oil. Add onion, cumin andARABIAN SPICE BLEND
Ground coriander seed is an important part of several recipes in this book. It comes from the same plant as cilantro leaves. For this reason, cilantro leaves make a SWEET POTATO APPLE PIE Lightly spray an 8-inch pie dish with nonstick cooking spray. 2. Make several holes in each sweet potato with a fork. Place sweet potatoes in a microwave safe container and cover. Heat in microwave on high for 8 minutes or until sweet potatoes are soft. 3. In a bowl,TUNA PASTA MARINARA
1. Prepare pasta according to package directions. 2. In the meanwhile, combine the sauce, tuna, olives, dried basil or oregano in a small pot, rice cooker, or microwave. 3. Cook to blend the flavors. Break up tuna, if necessary. This takes about 5 minutes in the pot or 1 cycle of the rice cooker. If using the microwave, cover and heat for 2 TASTY RECIPES ON YOUR BUDGET Carrots, Green onion, Chayote, Lemon juice, Water, Salt, Olive oil, Crushed red pepper flakes, GarlicTASTY TOSTADAS
Directions. 1. Place ½ cup shredded lettuce or cabbage on each tostada shell. 2. Put chicken and salsa in a small bowl and stir. 3. Spoon about ½ cup chicken mixture onto each tostada. 4. Top each tostada with 2 tablespoons corn, 2 tablespoons black beans, and 1tablespoon cheese.
MICROWAVE VEGETABLES Cut veggies in small, even pieces. Add to microwave-safe bowl. Frozen veggies can be placed directly into bowl. 2. Add 2 tbsp. water. No water is needed if you are steaming leafy greens that have just been washed. 3. Cover with wax paper with one corner folded up to allowsteam to escape. 4.
THREE SISTERS SALAD
1. Carefully open can of beans. Drain beans and pour into a medium bowl. 2. Add corn, zucchini, cilantro, lime juice, and jalapeño (optional). 3. Stir to combine. Serve right away or refrigerate forlater.
TOASTER ROASTED VEGETABLES 1. Preheat toaster oven to about 450˚ Farenheit. 2. Mix garlic with oil in a large bowl or clean plastic bag. 3. Place vegetables in the bowl or bag. Toss to coat with olive oil. 4. SLOW-COOKED POTATOES AND CABBAGE Rice Cooker Directions 40 minutes. 1. Place all ingredients in a rice cooker. 2. Cook for 1-2 cycles or until potatoes are tender. Add morewater as needed.
SLOW COOKER BARLEY AND LENTIL SOUP Rinse barley and lentils. Drain and place in a slow cooker. 2. Add stock or water. Cook on high heat for 4 hours (or low for 8 hours). 3. In a skillet, heat oil. Add onion, cumin andARABIAN SPICE BLEND
Ground coriander seed is an important part of several recipes in this book. It comes from the same plant as cilantro leaves. For this reason, cilantro leaves make a SWEET POTATO APPLE PIE Lightly spray an 8-inch pie dish with nonstick cooking spray. 2. Make several holes in each sweet potato with a fork. Place sweet potatoes in a microwave safe container and cover. Heat in microwave on high for 8 minutes or until sweet potatoes are soft. 3. In a bowl,TUNA PASTA MARINARA
1. Prepare pasta according to package directions. 2. In the meanwhile, combine the sauce, tuna, olives, dried basil or oregano in a small pot, rice cooker, or microwave. 3. Cook to blend the flavors. Break up tuna, if necessary. This takes about 5 minutes in the pot or 1 cycle of the rice cooker. If using the microwave, cover and heat for 2DISCOVER FOODS
Click on a food to discover how to buy, store, and cook it, as well as what makes it great. Your search for foods by Grocery Type: Discover Foods found 87 items. Use the filters to alter your search as needed. SLOW-COOKED POTATOES AND CABBAGE Rice Cooker Directions 40 minutes. 1. Place all ingredients in a rice cooker. 2. Cook for 1-2 cycles or until potatoes are tender. Add morewater as needed.
SLOW COOKER BARLEY AND LENTIL SOUP Rinse barley and lentils. Drain and place in a slow cooker. 2. Add stock or water. Cook on high heat for 4 hours (or low for 8 hours). 3. In a skillet, heat oil. Add onion, cumin and MICROWAVE TOMATO SAUCE 1. Combine olive oil and 2 of the garlic cloves in the center of a 2½ quart microwave safe dish. Cook uncovered for 2 minutes at 100% power. Add onion, carrot, celery and mushrooms, and cook uncovered for 5 minutes. 2. Stir in tomatoes and their liquid, oregano, basil and remaining garlic cloves. Cook uncovered for 15 minutes, stirringtwice.
3-CAN CHILI
Ingredients. Serves 6. 15 ounces Beans about 2 cups, drained. 15 ounces Corn fresh, low-sodium and drained (if canned) or 2 cups Corn frozen. 15 ounces CrushedCHICKEN PICADILLO
Directions. 1. In a large nonstick pot or skillet, brown chicken over medium-high heat for 5 minutes, breaking it up with the back of a spoon. 2. Add all remaining ingredients and bring to a boil. 3. Reduce heat to medium-low and cover. Let simmer for 20 minutes. 4. OVEN "FRIED" CHICKEN STRIPS WITH GREEN BEANS Preheat oven to 425°F. Line a baking sheet with aluminum foil and lightly spray with nonstick cooking spray. Set aside. 3. In a shallow dish, mix together flour, salt, and Soulful Seasoning. 4. In a second shallow bowl, combine eggs with water and beat. 5. Place breadcrumbs in a third shallow dish. WALNUT-CRUSTED RAINBOW TROUT 1. Preheat oven to 400° F. Have a sheet pan or a 9x12” glass baking dish ready. If using a sheet pan, prep with nonstick cooking spray. 2. On a large plate, mix cornmeal, sage, salt and pepper with a fork. Coat fish fillets evenly with cornmeal mixture. 3. In a small bowl, combine remaining flour-sage mix KENYAN-STYLE BRAISED GREENS WITH TOMATOES Serves 8. 2 pounds Kale approximately 2 bunches or 2 pounds Collard Greens. 1 tablespoon Vegetable Oil. 1 Onion chopped. 1 teaspoon Cumin. 1/2 teaspoon Coriander Seed ground. 1/2 teaspoon Turmeric ground. 2 Tomatoes chopped. 1 Green Chili Peppers seeds removed and diced(optional)
MANGO CHILE RELLENO AL CARBON Directions. 1. Put poblano peppers in the oven and broil for a few minutes on each side to blacken skin. Place in a small paper bag and fold over the top; let stand for 5 minutes. 2. Rub off skins and very carefully cut open and remove seeds, leaving stems attached. 3. Place about 2/3 of the mango slices inside peppers then place 1 tablespoon Skip to contentOpen chat Skip to contentOpen chat Enter text to search forClear Search Text*
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STRAWBERRY-BASIL POPSICLES ------------------------- Sugar, Water, Basil, Coconut water, Strawberries -------------------------30 mins
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