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Using ingredient nonstick cooking spray

30-minute Beef Stroganoff

  • 1 nonstick cooking spray
  • 260 gr round steak
  • 240 ml yogurt
  • 160 ml water
  • 40 gr egg noodles
  • 32 gr mushrooms
  • 16 gr flour
  • 1 package dry onion-soup mix

Basic Pancakes Mix

Basic Pancakes Mix
  • 1 1/2 dry mix
  • 1 eggs well (beaten)
  • 1 nonstick cooking spray
  • 1/4 batter per pancake onto the heated (pan)
  • 500 gr wholewheat flour
  • 500 gr flour
  • 300 ml milk
  • 250 gr wheat germ
  • 240 ml milk nonfat dry
  • 75 gr baking powder

Low Fat Banana Muffins

Low Fat Banana Muffins
  • 1 banana
  • 1 nonstick cooking spray
  • 475 ml buttermilk biscuit mix
  • 160 ml milk
  • 120 gr egg substitute
  • 65 gr fruit
  • 40 gr chocolate chips
  • 32 gr wheat germ
  • 9 gr vanilla extract
  • 4 gr sugar substitute

Robust Beans And Rice

Robust Beans And Rice
  • 4 green chiles (diced)
  • 1 nonstick cooking spray
  • 450 gr extra beef (lean ground)
  • 425 gr pinto beans
  • 325 ml tomato juice
  • 200 ml water
  • 120 gr long rice (grain uncooked)
  • 60 gr onion (chopped)
  • 2 gr chili powder
  • 1 gr cumin (ground)

Tex-mex Baked Beans

  • 2 bell pepper
  • 1 onion
  • 1 nonstick cooking spray
  • 500 gr navy beans
  • 500 gr kidney beans
  • 450 gr pinto beans
  • 250 gr tomatoes
  • 16 ml olive oil
  • 2 gr oregano
  • 1 gr cumin
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