Pasta and white bean salad with roasted red peppers, pesto, and light mayonnaise dressing. A quick, protein-packed cold salad that comes together in under 30 minutes.
Lentil salad with cooked green and red lentils, green beans, celery, parsley, and a tangy mustard-Italian dressing. A high-fiber, high-protein vegetarian salad ready in 15 minutes.
Spicy black bean burgers with jalapeño, cumin, coriander, and cayenne. Pan-fried vegetarian patties with crispy edges and a tender, chunky center.
Crispy fried onion patties made with flour, cornmeal, and hot sauce, dropped by the spoonful into hot oil. A quick, crunchy appetizer ready in 20 minutes flat.
Italian oil-packed tuna blitzed with mascarpone, kalamata olives, capers, anchovy paste, and lemon zest into a luxurious tapenade spread. Pile it on grilled crostini for a cocktail party appetizer that disappears fast.
Vidalia onions baked golden and stuffed with wild rice, mushrooms, apple, and fresh marjoram. A savory-sweet side dish that uses the scooped-out onion in the filling.
Posole with hot Italian sausages, golden hominy, green tomatoes, onions, and oregano in a tomato-based broth. A Mexican-Italian fusion stew served in bowls with lime slices and warm tortillas.
Country Captain is a storied Southern curried chicken stew with tomatoes, green peppers, garlic, and warm spices. A whole hen simmered tender and served over rice. Feeds 8.
Sausage-stuffed mushrooms: caps filled with hot Italian sausage seasoned with fennel and red pepper, bound with a creamy bechamel, studded with olives and topped with Parmesan, then baked until bubbling and browned. A standout party appetizer.
A bright, zesty bulgur salad dressed with lime juice, cumin, and oregano, tossed with red bell pepper, scallions, and fresh parsley. Vegetarian, diabetic-friendly, and refreshing.
Spanish rice made with brown rice, fresh pureed tomatoes, bacon, green peppers, and a touch of molasses. Simmered on the stove then baked until tender and deeply flavored.
The key to the subtly balanced flavors in this dish is using very fresh produce. Walnut sized new red potatoes from a farmers market work best.
Manicotti shells stuffed with water-packed tuna, nonfat cottage cheese, lemon, and dill, topped with a creamy yogurt-cottage cheese sauce and Parmesan. A high-protein, low-fat spin on stuffed pasta that's ready in an hour.
Radishes in cream: a 10-minute peppery radish salad in a tangy sour cream, yogurt, and horseradish dressing. Served in crisp lettuce cups. A classic Eastern European spring side.
Olive oil lentil vegetable soup with green lentils, potato, carrot, celery, and tomato simmered into a rustic, high-fiber vegan bowl with shallots and fresh parsley.
Lentil stew made with frozen beef-tomato mix, mushrooms, carrots, celery, and red wine. A hearty, high-fiber weeknight dinner from freezer to table in one hour.
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