食譜

Lite Italian Dressing

1/2 teaspoon garlic powder · 1 teaspoon Italian herb mix · 1 tablespoon Parmesan cheese

總時間 5 min份數 10食材 8

Louisiana Green Beans

1/4 cup onion, chopped · 1/4 cup green pepper, chopped · 1/2 cup celery, chopped

總時間 35 min份數 4食材 5

Low Calorie Dressing

1/2 cup tomato juice, low-sodium · 2 tablespoons lemon juice · 1/3 tablespoon onion, grated

總時間 5 min份數 4食材 6

Low Fat Creamy Dressing

1/2 cup light mayonnaise · 1/2 cup plain non-fat yogurt · 1/4 teaspoon dill weed

總時間 5 min份數 8食材 4

Low Fat Ranch Dip

1 can great northern beans · 1/4 cup water · 1/2 cup yogurt, low-fat plain

總時間 10 min份數 4食材 11

Mac and Beans Medley

4 garlic cloves · 1 bell pepper · 2 tablespoons cooking oil

總時間 35 min份數 4食材 7

Macaroni & Cheese with Broccoli

2 cups uncooked elbow macaroni · 4 tablespoons all-purpose flour · 2 cups 1% milk

總時間 30 min份數 6食材 6

Macaroni Chick-Pea Soup

3 1/2 cups low-sodium chicken broth · 1 cup water · 1 3/4 cups dry macaroni

總時間 19 min份數 4食材 9

Magic Crust Quiche

1 tablespoon vegetable oil · 1/2 cup onion · 2 cups vegetables, frozen, no salt added

總時間 60 min份數 6食材 7

Magic Mix

3 cups dry milk, nonfat · 1 cup flour · 1/3 cup margarine

總時間 10 min份數 4食材 4

Magical Fruit Salad

1 can (20 ounces) pineapple chunks, juice packed · 1 cup seedless grapes, red or green · 2 medium bananas

總時間 15 min份數 12食材 5

Mango Berry Rotini Salad

1 cup (4 oz) whole-wheat rotini pasta, uncooked · 1 ripe mango · 1 cup raspberries

總時間 30 min份數 4食材 11

Mango Cucumber Soup

2 ripe mangoes, divided · 1 English cucumber, divided · 2 tablespoons chopped onion

總時間 30 min份數 4食材 8

Mango Salsa

1 mango, peeled, pitted, and diced · 1 tablespoon red onion, diced · fresh cilantro

總時間 10 min份數 8食材 5

Mango Salsa

1 mango, peeled and chopped · 1/4 cup green bell pepper, chopped · 1 green onion, chopped

總時間 10 min份數 4食材 4

Mango Shake

2 cups 1% low-fat milk · 1 fresh pitted mango · 1 medium banana

總時間 5 min份數 4食材 4

Manhattan Clam Chowder

1 1/2 cups potatoes, sliced · 3 medium celery stalks, washed & sliced · 1 large onion, chopped

總時間 620 min份數 9食材 12

Maple Sweet Potatoes

2 large sweet potatoes · 2 tablespoons non-fat yogurt · 1 tablespoon maple syrup

總時間 16 min份數 2食材 4

Marinara Sauce

2 teaspoons vegetable oil · 2 onions, diced · 1/2 teaspoon garlic powder

總時間 65 min份數 16食材 9

Marinated Beef

12 ounces beef round steak · 1 garlic clove · 2 tablespoons lemon juice

總時間 145 min份數 4食材 6

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

總時間 70 min份數 4食材 6

Mashed Parsnips and Potatoes

2 cups parsnips, chopped · 3 medium potatoes, chopped · 1/2 cup low-fat 1% milk

總時間 40 min份數 6食材 7

Mashed Sweet Potatoes

4 medium sweet potatoes · 3/4 teaspoon dried thyme · 1/4 teaspoon salt

總時間 35 min份數 4食材 4

Master Mix Oregon

4 cups all-purpose flour · 4 cups whole wheat flour · 1 1/3 cups nonfat dry milk

總時間 10 min份數 11食材 6