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Chili with Rice, Ranch Salad, Colusa Corn Muffins, Lime Salad Supreme
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
40 min 60 min 846 26.2g 28% 80mg 38.5g 120.7g 13.6g 49.6g 958mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.1, Vegetable: 4.9, Fruit: 0.2, Bread: 2.9, Lean meat: 3.0, Fat: 2.8, Sugar: 2.8, Very lean meat protein: 0.8

Best Chili with Rice
Prep: 15 min, Cook: 1:00.
  • 2 tsp. olive oil
  • 3/4 onion, chopped
  • 1 clove garlic, crushed
  • 11 ounces lean ground beef, or ground turkey
  • 1-1/4 lbs. Italian-style tomatoes, peeled, chopped, with juice reserved
  • 1/3 cup chicken stock or water
  • 2 Tbs. plus 2 tsp. chili powder, more if desired
  • 2 tsp. masa harina or cornmeal
  • 1-1/4 tsp. sugar
  • 3/4 tsp. cumin
  • 1/8 tsp. cayenne pepper, more if desired
  • 1/8 tsp. pepper
  • 11 ounces canned kidney or black beans, rinsed and drained
  • 1-1/3 cups water
  • 2/3 cup instant rice
  • 3/4 jalapeño pepper (optional), canned or fresh, seeded and chopped (wear rubber gloves)

Heat oil in a heavy non-reactive saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until softened. Add meat and sauté 5-7 minutes until browned, stirring frequently to break up meat. Stir in next 8 ingredients and salt to taste and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and simmer another 20-30 minutes, adding additional stock or water if chili becomes too thick. While chili is cooking, prepare rice according to package directions. Stir jalapeño pepper into chili just before serving over rice.

Per serving: calories 357, fat 11.3g, 28% calories from fat, cholesterol 28mg, protein 24.4g, carbohydrates 41.5g, fiber 6.8g, sugar 9.4g, sodium 260mg, diet points 7.2.

The recommended wines are: Beaujolais, Chenin Blanc, or Fumé Blanc.


Ranch Salad with Radishes
Prep: 5 min.
  • 1 lb. european or garden salad
  • 4 radishes, trimmed and sliced
  • 1/4 lb. red onion, sliced into rings
  • 1 large green bell pepper, seeded, cut into thin strips
  • 1 cup cherry tomatoes
  • 1/2 cup fat-free Ranch dressing
  • 1 cup croutons

Combine first 5 ingredients and salt and pepper to taste in a bowl. Add dressing and toss. Serve with croutons.

Per serving: calories 127, fat 1.0g, 7% calories from fat, cholesterol 0mg, protein 4.2g, carbohydrates 25.7g, fiber 4.4g, sugar 6.5g, sodium 377mg, diet points 2.2.


Colusa Corn Muffins
Prep: 10 min, Cook: 20 min.
  • 3/4 cup plain yogurt
  • 1/3 cup unsalted butter, melted
  • 1/2 cup honey
  • 2 eggs
  • 3/4 cup all purpose flour
  • 3/4 cup whole wheat flour
  • 3/4 cup cornmeal
  • 2-1/2 tsp. baking powder
  • 1/2 tsp. salt (necessary)
  • 1/2 tsp. baking soda

Preheat oven to 350°F. Grease a muffin pan or line with paper. Place first 4 ingredients in a bowl and beat until smooth. Combine flour and next 5 ingredients in another bowl and mix well. Stir in honey mixture and stir just enough to just moisten flour. Do not overmix. Spoon batter into prepared pan. Bake 20-25 minutes, or until a wooden toothpick inserted comes out clean. Remove muffins from pan and cool slightly before serving warm.

This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 12 only.

Per serving: calories 193, fat 6.7g, 30% calories from fat, cholesterol 47mg, protein 4.1g, carbohydrates 30.6g, fiber 1.8g, sugar 12.2g, sodium 63mg, diet points 4.6.


Lime Salad Supreme
Prep: 10 min, plus chilling time.
  • 1 cup canned crushed pineapple, drained, liquid reserved
  • hot water
  • 3 ounces lime gelatin
  • 10 large marshmallows
  • 1 cup cottage cheese, drained
  • 1/2 cup walnuts or pecans, chopped
  • 1 cup light frozen dessert topping
  • 8 lettuce leaves

Add enough hot water to reserved pineapple juice to make a total of 1-1/2 cups. Heat in a heavy saucepan over medium high heat. Stir in gelatin until dissolved. Add marshmallows and stir until dissolved. Chill until mixture just begins to set. Stir in pineapple, cottage cheese and nuts. Chill until partially set. Fold in whipped topping. Pour into mold or a 9 inch glass baking dish and chill until set. Unmold and serve on lettuce leaves.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 174, fat 7.5g, 36% calories from fat, cholesterol 5mg, protein 6.3g, carbohydrates 23.0g, fiber 0.7g, sugar 21.4g, sodium 155mg, diet points 4.5.