食譜
481–504 / 1042
Hot Cornmeal Cereal
1 cup cornmeal · 1 teaspoon salt · 3 cups cold water
Hot-Wing-Flavored Chicken with Ranch Sauce
2 teaspoons hot pepper sauce (or to taste) · 1 tablespoon lemon juice, fresh · 2 teaspoons olive oil
Huevos Motuleños
1 cup pinto beans, dry · 6 cups water · 8 small corn tortillas
Huevos Rancheros with Fresh Salsa
4 corn tortillas · 1/2 tablespoon vegetable oil · non-stick cooking spray
Hummus
2 cups garbanzo beans, cooked · 2 cloves garlic · 1/4 cup lemon juice
Instant Chocolate Mousse
1 box instant chocolate pudding mix · 1 1/4 cups soy milk · 1 package silken tofu
Italian Bean Patties
2 cups low-sodium canned beans, canned · 1 egg · 1/2 teaspoon garlic powder
Italian Bean Soup
1 can (15.5 ounces) great northern beans, low-sodium · 1 can (15.5 ounces) red kidney beans, low-sodium · 2 cans (15.5 ounces) pinto beans, low-sodium
Italian Broccoli and Pasta
6 ounces spaghetti noodles · 3 tablespoons onion · 2 cups broccoli
Italian Inspired Summer Squash
2 tablespoons vegetable oil (or cooking oil of choice), divided · 1 medium summer squash, thinly sliced · 1 tablespoon water
Italian Pasta Salad
4 cups pasta · 2 cups broccoli · 1 cup carrot
Italian Style Vegetables
2 zucchini · 2 cups green beans · 1/2 head cabbage
Italian Vegetables
2 cups water · 1 cup broccoli florets · 1 cup cauliflower florets
Jamaican Jerk Chicken
1/2 teaspoon cinnamon · 1 1/2 teaspoons allspice · 1 1/2 teaspoons black pepper
Jean’s Banana Pudding Parfait
8 ginger snap cookies, crushed · 7 medium ripe bananas, sliced thin · 1 cup nonfat milk
Jiffy Oatmeal Crunch
1/2 cup margarine or butter · 3/4 cup brown sugar · 1 teaspoon vanilla
Jollof Rice
2 pounds cooked meat, cut into 1-inch cubes (use chicken, bacon, shrimp, or smoked pork) · 1 tablespoon olive oil · 1/2 cup onion
Julia’s Sautéed & Steamed Collards
16 cups chopped collards · 2 tablespoons olive oil · 4 garlic cloves
Kale and Cranberry Stir-Fry
1 teaspoon vegetable oil · 1/4 cup onion · 1/4 cup dried cranberries
Kale Chips
1 cup kale · 1 1/2 tablespoons olive oil · seasonings of your choice
Kale Salad with Yogurt Dressing
4 cups kale · 2 tablespoons olive oil · 1 lemon
Kale with Nuts and Raisins
1/4 cup nuts, chopped · 2 tablespoons vegetable oil · 2 cloves garlic
Kibbeh Khamoustah
1 pound ground beef, 85% lean (coarsely ground, if available) · 1 tablespoon salad oil · 1 cup matzo meal
Kid-Friendly Taco Cups
1/2 cup low-fat shredded cheddar cheese · 1/2 tablespoon vegetable oil · 1 small white onion, chopped
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