Seafood Stew Print Recipe type: Main Prep time: 15 mins Cook time: 3 mins Total time: 18 mins Serves: 10 This stew can be served with boiled yucca or plantains and a vegetable salad. Top it off with some fresh fruit and you have a very healthy meal! Freeze any leftovers and enjoy it ...
Rice with Chicken, Spanish Style This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread. Ingredients – serves 8: 2 tablespoons olive oil 2 medium onions, chopped 4 garlic cloves, minced 2 stalks celery, diced 2 medium red/green peppers, cut into strips ...
Eggplant Lasagna This is a delicious dish that could be served with a mixed vegetable salad or steamed broccoli and french bread. Ingredients – serves 4: 1 tablespoon olive oil 1 medium onion, sliced 1 clove garlic, minced 1 large tomato, sliced very thin 1 cup canned crushed tomatoes 1 1/2 teaspoons dried basil 1 ...
Two Cheese Pizza Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance your meal. Ingredients – serves 4: Whole wheat flour 1 can (10 oz) refrigerated pizza crust 2 tablespoons olive oil 1/2 cup low-fat ricotta cheese 1/2 teaspoon dried basil 1 small onion, minced 2 cloves ...
Caribbean Red Snapper The fish can be served on top of the vegetables along with rice pilaf and garnished with parsley. Salmon or chicken breast can be used in place of red snapper. Ingredients – serves 4: 2 tablespoons olive oil 1 medium onion, chopped 1/2 cup chopped red pepper 1/2 cup carrots, cut in ...
Beef or Turkey Stew This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes. Ingredients – serves 5: 1 pound lean beef or turkey breast cut into cubes Whole wheat flour 1/4 teaspoon salt (optional) 1/4 teaspoon pepper ...
Spanish Omelet This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a dinner roll. Ingredients – serves 5: 5 small potatoes, peeled and sliced 1 tablespoon olive oil or vegetable cooking spray 1/2 medium onion, minced 1 small zucchini, ...