食譜
553–576 / 1042
Matzo Meal Kugel (Pudding)
4 eggs · 1 cup sugar · 4 cups milk, 1%
Meatball Soup
6 cups water · 1/3 cup brown rice, uncooked · 3 low-sodium beef or chicken bouillon cubes
Meatloaf in a Mug
1/4 pound 85% lean ground beef · 2 tablespoons quick cooking oats · 1 tablespoon ketchup
Meaty Stuffed Potatoes
3 medium potatoes · 8 ounces turkey, diced and cooked · 1 cup broccoli, coarsely chopped
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 Roasted Eggplant with Tomato Sauce
2 medium eggplants · vegetable oil spray, as needed · 1 cup low-sodium pizza or spaghetti sauce
Mediterranean Tuna Antipasti Salad
2/3 cup walnuts, coarsely chopped · 1/2 cup red onion, finely chopped · 1/2 cup red bell pepper, chopped
Melissa’s Slow Cooker Stuffing
3/4 stick of light butter · 2 cups chopped celery · 1 cup chopped onion
Melon and Mint
1 tablespoon lime juice · 1/4 cup fresh mint leaves · 6 teaspoons packed brown sugar (2 tablespoons)
Melon Salsa
2 cups fresh melon, seeded and chopped · 1 cup cucumber, peeled, seeded, and chopped · 1/4 cup onion, red or white, chopped
Microwave Baked Apple
4 medium baking apples · 1/4 cup brown sugar · 1 teaspoon cinnamon
Microwave Baked Potato
1 potato
Microwave Cauliflower and Peas in Cream Sauce
2 cups cauliflower · 1 cup fresh or frozen peas · 2 tablespoons water
Microwave Denver Scramble Slider
2 tablespoons red or green bell peppers, chopped · 1 tablespoon onion, chopped · 1 egg
Microwave Potato Corn Chowder
1/4 cup margarine · 1/4 cup all-purpose flour · 1/4 teaspoon salt
Migas "Crumbs"
4 large (10" across) tortillas · 3 tablespoons canola oil · 1/4 cup bell pepper
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
Mini Caprese Bites
toothpicks · 1 part-skim cheese stick · 4 cherry tomatoes
Mixed Fruit Salad
1 can mandarin oranges in light syrup · 1 can fruit cocktail · 1 can pineapple chunks
Mixed Grain Bread
1/4 cup yellow cornmeal · 1/4 cup brown sugar, packed · 1 teaspoon salt
Mock Sour Cream
1 cup low-fat cottage cheese · 2 tablespoons fat-free (skim) milk · 1 tablespoon lemon juice
Mock Southern Sweet Potato Pie
1 1/4 cups all-purpose flour · 1/4 teaspoon sugar · 1/3 cup fat-free (skim) milk
Mousse a la Banana
2 tablespoons low-fat 1% milk · 4 teaspoons sugar · 1 teaspoon vanilla
Mouth-Watering Oven-Fried Fish
2 pounds cod fish fillets · 1 tablespoon fresh lemon juice · 1/4 cup low-fat 1% buttermilk
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