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Fresh Start

Courtesy of Lori Evans Nutrition Education Assistant OSU Community Nutrition Education INGREDIENTS • 1 tablespoon oil (canola, olive, or vegetable) • 1 pound white fish (cod, tilapia) • 1 cup onion, chopped (1 medium onion) • 1 carrot diced • 1 package (14 ounces) frozen stir fry vegetables (thawed and drained) • 1 cup water • 1 package (3 ounces) chicken flavored instant ramen noodles (broken into pieces) INSTRUCTIONS 1. Heat oil in a large skillet over medium heat. ....

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Fresh Start

Courtesy of Lori Evans Nutrition Education Assistant OSU Community Nutrition Education INGREDIENTS • 2 cans (15 ounces) diced tomatoes (Mexican style) • 1 can (15 ounces) black beans (drained and rinsed) • 2 cups frozen corn or 1 can (15 ounces) corn (drained and rinsed) • 1 can (14.5 ounces) low sodium chicken broth OR 2 cups homemade chicken broth • 2 cloves garlic, minced, or 1/2 teaspoon garlic powder • 1 teaspoon chili powder • 1 teaspoon ground cumin (optional) • 1/4 teaspoon ground black pepper • 1 pound skinless, boneless chicken breast • Optional ingredients: baked tortilla chips, chopped cilantro, sliced or chopped avocado, light sour cream, shredded cheese INSTRUCTIONS 1. Add tomatoes, beans, corn, broth, garlic, chili powder, cumin (if desired), and pepper to large saucepan. ....

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