... 1/4 cup vegetable oil 1/2 medium onion, chopped 2 cups whole kernel corn (fresh, frozen or canned and drained) 2 cups lima beans (fresh, frozen or canned and drained) 2 cups cut okra (fresh or frozen) 1 can (14.5 ounces) stewed or diced tomatoes 1 cup water 1 teaspoons salt 1/2 teaspoon pepper Directions Wash hands with soap and water. In a large saucepan on medium heat, sauté onion in the oil until soft, about 5 minutes. ...

... cup chopped celery (about 1 stalk) 1 green onion, sliced 1/2 cup grated carrot 1 Tablespoon mayonnaise 1/4 teaspoon pepper 3 whole-wheat English muffins 1/2 cup (2 ounces) grated cheddar cheese Directions Wash hands in soap and water. In a small bowl, mix tuna, celery, onion, carrot, mayonnaise and pepper. Top each muffin half ...

... 65 minutes Number of Servings: 7 Ingredients 1 whole chicken (3 to 4 pounds) 1 onion, chopped 4 cloves garlic, chopped or 1 teaspoon garlic powder 5 cups water, divided 1/4 cup chili powder or ground chile powder* 1 teaspoon oregano 1 Tablespoon unsweetened cocoa powder (100% cacao) 1/2 cup all-purpose flour 1 Tablespoon sugar 1/2 teaspoon salt 1 teaspoon pepper 1 Tablespoon peanut butter Directions Wash hands with soap and water. Remove whole chicken from packaging and remove organs from cavity. ...

... a variety of fruits and vegetables such as onions, bell peppers, mushrooms, pineapple, and tomato. Add cut up cooked meat like chicken or sausage. Try whole-wheat English muffins for added fiber. Find more ...

... from frozen or canned and drained) 3 green onions, thinly sliced 1/3 cup chopped cilantro 2 cups shredded mozzarella cheese 1 can (28 ounces) enchilada sauce (about 3 cups) (see notes) 8 whole-wheat flour tortillas (7"-8") Directions Preheat oven to 375 °F. Drain all excess moisture from thawed spinach. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1 1/2 cups of cheese. ...

... fresh or frozen vegetables in step 2. Try onions, celery, carrots, zucchini, spinach, broccoli or tomatoes. Add your favorite seasonings in step 4. Try oregano, garlic powder, chili powder or others. Use a combination of cheddar and mozzarella cheese. Try whole-wheat macaroni or pasta in different shapes. Find ...

... cooked chicken and cook until heated. Add green onions and cooked egg, and heat through. Serve with soy sauce or hot sauce. Refrigerate leftovers within 2 hours. Notes: Use leftover ham or pork in place of chicken. Use brown rice to include whole grains. Find more delicious recipes from FoodHero.org ...

... of Servings: 6 Ingredients 1 1/2 cups whole grain pasta (try shells, elbow, or bow tie) 1 Tablespoon margarine or butter 2 Tablespoons chopped onion 1 can (5 ounces) canned salmon, drained (about ...

... fat) (turkey, chicken or beef) 1 cup diced onion 1/2 cup sliced celery 1 cup sliced or diced carrots 1 1/2 cups sliced or chopped cabbage 1 can (15 ounces) kidney beans drained and rinsed 2 cans (15 ounces each) tomato pieces with liquid 1 can (15 ounces) tomato sauce 1 can (15 ounces) cut green beans, drained and rinsed 1 cup whole kernel corn (canned and drained, frozen, or fresh ...

... 15 minutes Number of Servings: 2 Ingredients 2 whole-grain corn tortillas (6 to 8 inches) 1/8 teaspoon salt (optional) 1/4 teaspoon oil (optional) or cooking spray (optional) 1/8 teaspoon seasoning (try garlic powder, onion powder, cumin, chili powder or a mixture) (optional) ...