晚餐
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Spanish Baked Fish
1 pound perch fillets, fresh or frozen · 1 small onion · 1 cup low-sodium tomato sauce
Spanish Rice
2 tablespoons vegetable oil · 1/2 cup green pepper, chopped · 1/4 cup onion, chopped
Spiced Baked Squash
vegetable cooking spray · 1 acorn squash · 1 dash salt
Spicy Carrots and Squash
2 cups carrots, cut into 2-inch sticks · 1 1/2 cups squash, cut into 2-inch sticks · 1/8 cup low-sodium vegetable broth
Spicy Okra
2 packages (10 ounces each) frozen cut okra · 1 tablespoon vegetable oil · 1 medium onion, coarsely chopped
Spicy Oven-Baked Chicken
8 large chicken thighs, trimmed · 2 tablespoons hot sauce · 2 teaspoons yellow mustard
Spicy Southern Barbecued Chicken
5 tablespoons low-sodium tomato paste · 1/3 tablespoon ketchup · 2 teaspoons honey*
Spinach and Meat Cakes
1 pound 93% lean ground beef · 2 cups frozen spinach, chopped · 1/2 small onion, finely chopped
Spinach and Mushroom Enchilada Casserole
2 teaspoons olive oil · 1 medium onion · 2 garlic cloves
Spinach Stuffed Potatoes
1 package (10 ounces) frozen spinach, thawed and drained · 6 medium potatoes · 1/4 cup green onion
Spinach, Tomatoes, and Corn
1 cup canned spinach · 1 can (15.5 ounces) low-sodium diced tomatoes · 1 can (15.2 ounces) low-sodium corn, drained
Spring Vegetable Sauté
1 teaspoon olive oil · 1/2 cup medium sweet onion, sliced · 1 garlic clove, finely chopped
Stewed Cauliflower, Tomatoes, and Onions
1 medium head of cauliflower · 1 medium onion · 2 large tomatoes
Stir Fried Beef
1 1/2 pounds sirloin steak · 2 teaspoons vegetable oil · 1 garlic clove, minced
Stir Fry Vegetables and Beef
1/2 teaspoon ground ginger · 1/8 teaspoon garlic powder · 1 teaspoon low-sodium soy sauce
Stir-Fry with Chicken and Noodles
4 cups water · 2 packages (3 ounces each) ramen-style noodles · 1/4 cup peanut butter
Stove Top Potato and Cabbage Casserole
1 tablespoon vegetable oil · 1 small onion, coarsely chopped · 4 medium potatoes, peeled and sliced 1/4 inch thick
Stovetop Tamale Pie
1/2 pound 90% lean ground beef · 1 can (15.5 ounces) low-sodium kidney beans, drain and save liquid · 1/3 cup bean liquid*
Stuffed Baked Potatoes
4 medium baking potatoes · 3/4 cup low-fat cottage cheese · 1/4 cup 1% low-fat milk
Stuffed Bell Peppers
5 bell peppers · 1 pound 90% lean ground beef · 3/4 cup brown rice
Stuffed Pasta Shells
1 package (10 ounces) frozen chopped spinach, thawed · 12 ounces low-fat cottage cheese · 1 1/2 cups part skim mozzarella cheese, shredded, divided
Stuffed Summer Squash
2 medium summer squash · 3 cups cooked brown rice · 1 cup diced tomatoes
Stuffed Tomatoes
1 small onion · 3 large tomatoes · 1 cup unseasoned bread crumbs
Summer Italian Vegetables
1 medium onion, diced · 1 medium yellow squash (or zucchini), diced · 1 medium tomato, diced
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