Tuscan Beans & Rice

Ingredients
1 can Cannellini Beans
1 large tomato, diced
2/3 cup white rice
Fresh parsley
Gourmet Garden basil or Fresh basil
Garlic powder
Italian seasoning
Salt & pepper to taste

Directions
1. Cook rice
2. Add warm rice to all other ingredients
3. Serve  (easy, huh?)

Total Fat: 0

Harvest Soup

Ingredients
2 zucchini, grated
3 carrots grated
2 cups Broth
1/2 onion, diced very small
Fresh parsley, finely chopped
Curry powder
salt to taste

Directions
1.  Add all ingredients to pot and cook until veggies are tender.
2.  Remove from heat and pour mixture into blender.
3.  Place soup back on low heat, add parsley and cook for an additional 5 minutes. 

Olé! (Mexican Chickenless Tortillaless Stew)

Ingredients
1 can Hunt's Fire-Roasted Diced Tomatoes
2 cups Broth
2/3 cups white rice
MorningStar Farms Meal Starter Chik'n Strips
1 tsp chipotle peppers in adobo sauce, pureed
Cumin
Chili Powder
Garlic Powder
1/2 tsp Cornstarch
Fresh Lime, sliced thin
Fresh Cilantro
Avocado, sliced into thin strips
                                                                                    Salt to taste

Directions
1.  Purée fire roasted tomatoes.
2.  Add tomatoes, broth, rice, cumin, chili powder and garlic powder in pot.
3.  Cook until rice is tender.
4.  Add small amount of cornstarch to thicken.
5.  Break up chik'n strips into small pieces and add to pot.
6.  Add chipotle peppers, lime slices and cook on medium heat for 10 minutes.
7.  Garnish with cilantro and avocado slices. 

Tofu Stir-fry

Ingredients:
1 Tbsp Vegetable (or sesame) Oil
1pkg extra-firm tofu, cut to cubes
Garlic powder
Ginger
2 Tbsp Soy Sauce
1 Tbsp Rice Vinegar
Mae Ploy Chili Sauce, to taste
Brewer's Yeast Flakes
2 cloves garlic, smashed and diced
Snow peas
Broccoli florets
Red bell pepper, sliced
Yellow bell pepper, sliced
Matchstick Carrots

Directions:
1.  Add oil, soy sauce, rice vinegar, ginger, garlic powder, and cubed tofu to wok.
Stir-fry for 5 minutes.
2.  Add garlic and all veggies.  Stir-fry until veggies reach desired tenderness.
3.  Add chili sauce and yeast flakes.  Stir for 1 minute.

Homemade Mater Soup

Ingredients:
2 vine-ripe tomatoes
1 (6 oz) can Contadina tomato paste
2 cups broth
1 T extra virgin olive oil
1 carrot
1 bay leaf
2 cloves garlic, smashed
1 small onion, diced
Few leaves of fresh basil, chopped
1/4 cup Fat Free Sour Cream
Salt and black pepper to taste

Directions:
1. Saute onions and garlic in olive oil.
2. Put tomatoes and carrot in food processor and add to pan.
3. Add tomato paste, broth, and bay leaf.
4. Bring to boil then reduce heat and simmer for 10 minutes.
5. Stir in basil and sour cream just before serving.
If desire more creamy texture, add more sour cream.

Total Fat: 15 g  (14g is thanks to the good ol' olive oil!)

Shorabat Addas (Red Lentils) & Tabouli

SHORABAT ADDAS

Ingredients:

1 pkg Ziyad Red Lentils

Water/Broth (enough to cover lentils)

1 small onion, diced

3 cloves garlic or garlic powder

tumeric and/or paprika

cumin

fresh parsley

2 lemons (1 juiced, 1 for wedges)

salt

Directions:

1. Saute onions and garlic with seasonings.  
2. Add water or broth.  
3. Wash lentils and add to broth.  
4. After bringing lentils to boil, reduce heat to simmer until lentils are tender.  
5. Stir in juice of 1 lemon prior to serving.  
6. Garnish with fresh parsley and lemon wedges.

Total fat per serving: 0g


TABOULI


Ingredients:
1 box Near East Taboule Mix
1 cup water
Vine-ripened tomatoes, diced
Fresh parsley, chopped
Lemons

Directions:
1. Prepare tabouli per box directions, except adding the olive oil (1 T of olive oil adds 14g fat).  
2. When tabouli has absorbed water, add diced tomatoes, fresh lemon juice, and chopped parsley.

Total fat per serving (2/3 cup prepared): 0g

Morning Star Farm Three-Bean Chili

This three-bean (cannellini, kidney, and black bean) chili is ready in less than 8 minutes in the microwave.

Total fat:  4g

Pizza! Pizza!

Ingredients & Fat Content per serving:
1 Sara Lee Original English Muffin (0.5g)
1 can Hunt's Tomato Sauce (0.0)*
1 pkg Kraft's Shredded Fat Free Cheddar Cheese (0.0)
1 can Giorgio Pieces and Stems Mushroom (0.0)

Total Fat Per Serving:  0.5g


Directions:
Cut muffin in half.  Add tomato sauce.  Top with cheese and mushrooms.  Bake in oven until muffin is crisp and cheese melts.

*For added flavor, add seasonings like garlic powder and italian seasoning to sauce.