Makes 8 servings (about 424 calories/serving) INGREDIENTS 1.5 cup finely chopped onion 4 tablespoons oil 3 eggs, lightly beaten 6 drops soy sauce 6 drops sesame oil 1 lb  cooked chicken, chopped 1 cup finely chopped carrot ( very small) 1 cup frozen peas, thawed 8 cups cold cooked rice ( about 3 cups before it’s cooked) 7-8 green onions, chopped 6 tablespoons
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Ingredients: 3 cups peeled cubed butternut squash 1 cup vegetable broth 1 cup skim milk 8 cloves garlic minced 1/2 tsp salt 1/4 tsp pepper 1/2 tsp nutmeg 2 ounces Gruyere cheese, shredded 3 ounces part-skim shredded mozzarella 1 tbsp olive oil 1 small onion diced (about ~3/4 cup) 1 pound sliced mushrooms 6 cups
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Ingredients 3 pounds roast, fat trimmed and cut into bite sized pieces 2 to 3 tablespoons olive oil 1 teaspoon kosher salt 16 ounces tomato sauce 1 teaspoon smoked paprika 16 ounces beef stock 1 pound potatoes, cut into bite sized pieces 1 pound carrots, cut into bite sized pieces 1 large onions, cut into bite sized pieces
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Ingredients: 3 Tbsp butter 1/2 cup diced onions 3 cloves garlic, minced 3.5 Tbsp flour 3.5 cups milk 2 tsp salt ground black pepper 1 cup sour cream 4 cups shredded cheddar cheese 3 cups uncooked pasta (cooked according to directions on the box) 2/3 cup bread crumbs 1 lb chicken cooked and cut into
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INGREDIENTS 3 pounds cooking apples (any variety is good), cut into ½ inch or 1 inch chunks…no need to peel them unless you have an extra hour you want to kill ½ cup apple juice or cider 1 tablespoon fresh lemon juice 1 large cinnamon stick ¼ teaspoon ground nutmeg ground cinnamon to taste INSTRUCTIONS
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INGREDIENTS For the crust: 1 ½ cups whole wheat flour ½ teaspoon salt ½ cup melted butter, preferably unsalted 2 tablespoons milk For the filling: 3 eggs ½ cup brown sugar ¼ cup 100% pure maple syrup 1 tablespoon melted butter 2 teaspoons pure vanilla extract ¼ teaspoon salt 2 cups pecans, chopped or whole
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SERVES: 8 BISCUITS (164 calories each) INGREDIENTS 2 cups whole wheat flour (I used King Arthur’s white whole wheat flour) 4 teaspoons baking powder ½ teaspoon salt 4 tablespoons cold unsalted butter 1 cup milk (any kind) INSTRUCTIONS In a medium sized bowl combine flour, baking powder, and salt. Mix well with whisk or fork. Cut
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1 pound breakfast sausage, hot or mild 1/3 cup all-purpose flour 3 to 4 cups whole milk, more to taste 1/2 teaspoon seasoned salt 2 teaspoons freshly ground black pepper, more to taste Biscuits, warmed, for serving Brown the sausage over medium-high heat until no longer pink. Reduce the heat to medium-low. Sprinkle on half
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SERVES: 4-5 INGREDIENTS 1 lb ground beef, 1 egg, beaten ⅓ cup whole-wheat bread crumbs ⅓ cup freshly grated Parmesan cheese ½ cup carrot bits (you can grind them in a food processor, grate then dice them, or mince them, or use a nutribullet) 3 cloves garlic, minced 1 ½ teaspoons red wine vinegar 1 ½
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INGREDIENTS 1 lb local or organic boneless skinless chicken breasts 1 egg 1 cup whole-wheat breadcrumbs ¼ cup grated parmesan cheese ½ teaspoon paprika ½ teaspoon garlic powder Salt and pepper to taste INSTRUCTIONS Preheat oven to 400 degrees. Chop the chicken into small chunks and sprinkle them with salt and pepper (if desired). Lightly
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