Almoço
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Kale Salad with Yogurt Dressing
4 cups kale · 2 tablespoons olive oil · 1 lemon
Leaf Finger Salad
4 iceberg lettuce leaves · 1 cucumber · 1 beet
Lentil Barley Soup
2 cups dried lentils · 4 scallions · 5 carrots
Lentil Minestrone
1 tablespoon olive or vegetable oil · 1 onion, chopped · 2 cloves garlic, minced
Lentil Soup
2 tablespoons olive oil · 1 large red, yellow, or white onion, chopped · 3 medium carrots, finely diced
Lentil Vegetable Salad
1/2 cup lentils · 2 cups potatoes, sliced · 1 cup peas
Lentil Vegetable Soup
1 cup lentils · 5 cups water · 2 tablespoons vegetable oil
Macaroni Chick-Pea Soup
3 1/2 cups low-sodium chicken broth · 1 cup water · 1 3/4 cups dry macaroni
Magical Fruit Salad
1 can (20 ounces) pineapple chunks, juice packed · 1 cup seedless grapes, red or green · 2 medium bananas
Mango Berry Rotini Salad
1 cup (4 oz) whole-wheat rotini pasta, uncooked · 1 ripe mango · 1 cup raspberries
Mango Cucumber Soup
2 ripe mangoes, divided · 1 English cucumber, divided · 2 tablespoons chopped onion
Manhattan Clam Chowder
1 1/2 cups potatoes, sliced · 3 medium celery stalks, washed & sliced · 1 large onion, chopped
Marinated Three-Bean Salad
1/2 can low-sodium cannellini (white) beans · 1/2 can low-sodium cut green beans · 1/2 can low-sodium red kidney beans
Meatball Soup
6 cups water · 1/3 cup brown rice, uncooked · 3 low-sodium beef or chicken bouillon cubes
Mediterranean Chicken and White Bean Salad
1 cup skinless chicken, cooked and diced into 1/2 inch pieces · 1 15.5 ounce can low-sodium white beans, drained and rinsed · 1 cucumber, peeled and diced into 1/2 inch pieces
Mediterranean Tuna Antipasti Salad
2/3 cup walnuts, coarsely chopped · 1/2 cup red onion, finely chopped · 1/2 cup red bell pepper, chopped
Microwave Potato Corn Chowder
1/4 cup margarine · 1/4 cup all-purpose flour · 1/4 teaspoon salt
Minestrone Soup
1 package (10 ounces) frozen vegetables, any type · 2 cans (14.5 ounces each) low-sodium stewed tomatoes · 2 cans (14.5 ounces each) low-sodium broth, any flavor
Mixed Fruit Salad
1 can mandarin oranges in light syrup · 1 can fruit cocktail · 1 can pineapple chunks
Mushroom Barley Soup
1 tablespoon vegetable oil · 1 medium onion, chopped · 2 medium celery stalks, sliced thin
Parsnip Soup
1 tablespoon vegetable oil · 2 cups onion, chopped · 1/2 cup celery, chopped
Pasta Primavera Salad
12 ounces uncooked pasta · 1 package (10 ounces) frozen mixed vegetables · 1 cup low-fat salad dressing
Pasta Salad
3 cups pasta, uncooked · 1/2 cup celery, chopped · 1 medium bell pepper, chopped
Pasta Salad with Herb Vinaigrette
6 ounces uncooked whole wheat pasta, cooked, drained · 1 cup chopped fresh broccoli · 3/4 cup chopped tomato
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