Ingredients 2 tablespoons vegetable oil 1⁄2 cup carrots, peeled, sliced thinly (or 1⁄2 can, about 8 ounces, low-sodium carrots, drained) 1⁄2 cup celery, sliced thin 1⁄4 cup onion, cut into strips 1 green pepper, cut into strips 1 tablespoon garlic, finely chopped 1 tablespoon ginger, finely chopped (if you have it) 1 pound chicken, cooked, skin removed, and sliced into strips 1⁄2 teaspoon sugar 3 tablespoons soy sauce (if you…
Recipes
Citrus Tuna Melt
Ingredients 1 can (about 12 ounces) tuna, drained 2 tablespoons lime (or lemon) juice 1⁄2 cup onion, diced 1⁄4 cup tomatoes, diced (or 2 tablespoons, about 2 ounces, low-sodium diced tomatoes, drained) 1⁄2 cup apple, diced 1⁄4 cup celery, diced 1⁄4 teaspoon black pepper 6 slices whole grain bread (or homemade bread) 1⁄4 cup fresh parsley or cilantro, chopped (if you have it) 1 tablespoon cayenne or jalapeño chilies, diced…
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Recipes
Easy Beef Supper
Ingredients 1 pound ground beef 1 small onion, chopped 1 bell pepper, chopped 2 cans (about 30 ounces) low-sodium diced tomatoes, drained 1 cup macaroni, uncooked 21⁄2 cups low-sodium tomato juice 1⁄4 teaspoon black pepper 1⁄2 teaspoon chili powder 1 teaspoon oregano (if you have it) 1 can (about 15 ounces) low-sodium kidney beans, drained Directions In a large pan, cook ground beef over medium heat for 8 to 10…
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Nutrition
Choosing Whole Grains
Whole grains are important sources of nutrients such as zinc, magnesium, B vitamins, and fiber. There are many choices available to make half your grains whole grains. But whole-grain foods should be handled with care. Over time and if not properly stored, oils in whole grains can cause spoilage. Consider these tips to select whole-grain products and keep them fresh and safe to eat. Search the label Whole grains can…
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Recipes
Meatloaf
Ingredients 1 pound ground beef 1 can (about 15 ounces) low-sodium cream style corn 1⁄2 cup onion, diced 1 teaspoon garlic, finely chopped 1⁄2 cup water 1⁄2 cup cornmeal 2 tablespoons egg mix 1⁄4 teaspoon salt 1⁄4 teaspoon black pepper Nonstick cooking spray Directions Preheat oven to 375 degrees F. In a large pan, cook ground beef over medium heat for 8 to 10 minutes. Drain fat. Add corn, onions,…
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