Easy Stir-Fry

Makes 4 servings

Serve this stir-fry over couscous, brown rice, or your favorite whole grain.

1 15-ounce can of your favorite beans, or 1 package vegetarian chicken substitute
1 16-ounce bag frozen stir-fry vegetables
1/4 cup low-fat stir-fry sauce

Heat beans in a large skillet or wok. If using vegetarian chicken substitute, cook according to package directions. Mix in vegetables and sauce.

Per serving (1/4 of recipe): 163 calories; 1.4 g fat; 0.2 g saturated fat; 7.8% calories from fat; 0 mg cholesterol; 10.6 g protein; 29.2 g total carbohydrates; 2.8 g sugar; 7.5 g fiber; 1406 mg sodium; 96 mg calcium; 4.1 mg iron; 42.2 mg vitamin C; 543 mcg beta-carotene; 1.7 mg vitamin E

Recipe from Brie Turner-McGrievy, M.S., R.D.

Roasted Sweet Potato Wedges

Makes 4 servings
2 medium sweet potatoes, cut into wedges
1/8 teaspoon cinnamon

1/4 teaspoon seasoned salt
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
1/4 teaspoon garlic powder
vegetable oil spray

Preheat oven to 450°F.

Spicy Black Beans and Tomatoes

Makes 4 1-cup servings

Serve over brown rice or couscous, scoop up with baked tortilla chips, or wrap up in a tortilla.

1/4 cup vegetable broth
1/2 cup chopped onion
2 garlic cloves, minced
2 14.5-ounce cans diced tomatoes, drained
2 tablespoons canned chopped green chilies
2 15-ounce cans black beans, drained and rinsed
1 tablespoon chopped fresh cilantro or parsley
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper
1/4 teaspoon chili powder

Tofu Scramble

Makes 4 servings

1/2 cup vegetable broth, divided
1/2 cup chopped celery
1/2 cup chopped onion

1/2 cup chopped bell pepper
1 cup chopped carrots
1 cup chopped fresh kale
16 ounces low-fat tofu, drained and crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried basil

Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots. Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.