食譜

Butternut Squash with Black Beans

2 3/4 cups butternut squash, cubed · 1 small onion, chopped · 1 teaspoon vegetable oil

總時間 35 min份數 6食材 8

Cabbage Roll Casserole

1/2 pound ground beef · 1 onion · 1 garlic clove

總時間 40 min份數 8食材 8

Cabbage Salad

4 cups cabbage · 1/4 cup carrot · 1/4 cup celery

總時間 20 min份數 8食材 11

Cabbage Stir-Fry

1 tablespoon vegetable oil · 1 cup chopped onion · 2 medium green peppers, chopped

總時間 22 min份數 6食材 6

Cafe Mocha

1/3 cup nonfat dry milk · 1 cup water · 1 cup brewed coffee

總時間 10 min份數 2食材 6

Cajun Catfish

Cooking spray · 1/4 cup cornmeal · 1/2 tablespoon paprika

總時間 25 min份數 4食材 10

California Avocado Super Summer Wrap

1 ripe avocado · 1/2 cup plain nonfat Greek yogurt · 1 teaspoon lime juice

總時間 15 min份數 4食材 9

Candied Yams

1 1/2 cups yams · 1/4 cup brown sugar, packed · 1 teaspoon flour, sifted

總時間 55 min份數 6食材 9

Cantaloupe Cooler

1 ripe cantaloupe · 2 1/2 cups orange juice, divided · 2 tablespoons sugar

總時間 15 min份數 8食材 4

Caramel Sauce

8 1/3 tablespoons nonfat dry milk · 1 1/4 cups water · 1 tablespoon cornstarch

總時間 15 min份數 12食材 6

Caribbean Bean Salad

4 cups romaine lettuce, chopped · 1/4 cup red onion, chopped · 1 cup canned black beans, low-sodium

總時間 15 min份數 4食材 9

Caribbean Casserole

1 medium onion, chopped · 1/2 medium green pepper, diced · 1 tablespoon canola oil

總時間 30 min份數 10食材 8

Carrot Cookies

1/2 cup margarine, soft · 1 cup honey · 1 cup carrots, grated

總時間 30 min份數 30食材 11

Carrot Raisin Salad

4 medium carrots, peeled and grated · 1/4 cup raisins · 2 teaspoons sugar

總時間 10 min份數 4食材 4

Carrots with Tomatoes and Macaroni

1 tablespoon olive oil (or cooking oil of choice) · 1 small onion, chopped · 4 plum tomatoes, chopped

總時間 40 min份數 4食材 11

Catfish Stew and Rice

2 medium potatoes · 1 can low-sodium diced tomatoes · 1 cup chopped onion

總時間 35 min份數 4食材 10

Celery with Apricot Blue Cheese Spread

2 tablespoons crumbled blue cheese · 3 tablespoons fat-free cream cheese · 1/2 cup fat-free yogurt

總時間 15 min份數 4食材 7

Chapatis Flatbread

2 cups whole wheat flour · 2/3 cup warm water · 2 teaspoons vegetable oil

總時間 50 min份數 6食材 4

Cheese and Corn Chowder

2 cups potatoes, diced · 1 cup carrot, sliced · 1 cup celery, chopped

總時間 35 min份數 6食材 8

Cheese Stuffed Potatoes

4 medium baking potatoes · 1 cup cottage cheese, low-fat · 2 tablespoons 1% milk

總時間 60 min份數 4食材 5

Cheese-A-Roni Bake

1 jar (24 ounces) spaghetti sauce, meatless, low-sodium · 1/3 cup water · 6 ounces cottage cheese, fat-free

總時間 85 min份數 4食材 7

Cheesy Chicken, Broccoli, and Rice Bake

5 cups water · 2 1/2 cups brown rice · 1/4 cup onion, chopped

總時間 69 min份數 12食材 11

早餐

Cherry Puff Pancake

3 eggs · 1/2 cup fat-free milk · 1 teaspoon vanilla extract

總時間 20 min份數 4食材 9

Cherry, Melon, & Grape Salad

1/2 cup sweet cherries, pitted and cut in half · 1 cup cubed cantaloupe · 1 cup seedless green grapes, cut in half

總時間 15 min份數 4食材 6