Makes 6 servings Each serving equals 1 cup vegetables    Ingredients: 1 tsp mild olive oil 1-½ cups chopped onion 3 cloves garlic, crushed 2 tsp chopped fresh ginger 1-½ lbs (6 cups) peeled raw butternut or other winter squash ½ lb (1 cup) new potatoes, peeled and chopped 1 cup unsweetened 100% apple juice 3 cups water ½ cup skim milk ½ tsp salt garnish ½ cup chopped Granny Smith apple 2 Tbsp chopped parsley Heat the oil in a high-sided skillet or large saucepan on medium high. Sauté the onions 3 minutes or until tender. Add the garlic and ginger and cook 1 … [Read more...]

Makes 4 servings Ingredients: 4 whole artichokes, rinsed and trimmed 4 garlic cloves, crushed ½ cup chopped red bell pepper ½ teaspoon dried basil ½ teaspoon red pepper flakes 3 teaspoons extra virgin olive oil 12 ounces fresh baby spinach, coarsely chopped 6-ounces canned crab meat 1 tablespoon seasoned bread crumbs Directions: Fill a large pot with about 1-inch of water and place a steamer basket in the bottom. Bring water to a boil. Place artichokes in water and cover pot with a lid. Steam artichokes for about 20 minutes or until … [Read more...]

Serves 4 Each serving equals 2 cups of fruits and vegetables Ingredients 1 lb roasted chicken breast 1 medium-size bunch spinach 2 medium-size pink or white grapefruit 2 medium-size red delicious apples 3/4 lb seedless green grapes 1/3 cup fat-free Dijon salad dressing Remove and discard skin from chicken; tear chicken into bite-size pieces. Chop 1 cup loosely packed spinach leaves; set remaining leaves aside. Cut peel from grapefruit; remove sections with knife. Cut unpeeled apples into 3/4-inch chunks. In large bowl, combine chicken, chopped spinach, fruit, and salad dressing; … [Read more...]

Makes 8 servings. Ingredients 6 cups peeled and finely shredded sweet potatoes 1 cup finely shredded onions 1 tsp salt-free herb seasoning 1 2/3 cup unbleached flour 1/3 cup chopped fresh flat-leaf parsley 2 cups finely shredded zucchini ¼ cup lemon juice 1½ cups egg substitute 6 tsp canola oil, divided In a large bowl, mix the sweet potatoes, zucchini, onions, lemon juice, herb blend, egg, flour, and parsley. In a large no-stick frying pan or griddle over medium-high heat, warm 2 tsp of the oil. Drop a large Tbsp of the batter into the pan and spread it with a … [Read more...]