Brown Rice with Veggies:


2 cups cooked brown rice

​2 cups fresh green beans

3 regular size carrots

1 medium onion

1 tsp ground ginger

1/2 tsp salt, black pepper

low sodium soy sauce

extra virgin olive oil

Bite size chop veggies and stir fry until tender to eat per your preference. Add rice, and continue to stir fry til hot. Serve with Pot Stickers and soy sauce on side. 


Pot Stickers (Small wonton wraps with filling):

Ingredients: 1 package small wonton wrappers and below:

1# ground chicken 

1/2 tsp of each garlic powder, ground ginger, lemon pepper, dry minced onion, celery salt, black pepper

1/3 cup feta cheese crumble

1/3 cup cooked winter squash (optional) or 1 beaten egg

1/2 of sweet red pepper, chopped fine

1 can low sodium broth

Mix together above ingredients.

Add approx. 1 rounded tsp. filling to a wonton.  Wet edges of wonton. Fold in sides and roll up. Continue until mix is gone. Boil in water or broth until done. Serve with soy sauce. 


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Loaded Nachos:


1 large bag tortilla chips

1 large jar salsa

1 pint low fat sour cream

1 small can of each black beans, corn (optional), sliced black olives 

1# ground turkey or beef

1 low sodium taco season mix

1# shredded cheddar cheese

Brown meat in saute pan til done. Add taco seasoning, and veggies. Stir and heat thru til hot. Place chips on plates, cover with meat/veg mix. Top with salsa and sour cream.