You are browsing sample data. Buy download of full dataset or subscribe to API access with one of our member plans.
recipe.id | recipe.ts | recipe.title | recipe.mark | recipe.star | recipe.introduce | recipe.ratings | recipe.minutes_to_prepare | recipe.minutes_to_cook | recipe.number_servings | recipe.ingredients | recipe.tip | recipe.direction | recipe.nutritional_info |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
106 | 2022-08-08 08:26:58 | The BEST Tuna Salad | Very Good | 4.2 | This flavorful tuna salad is made with cottage cheese and yogurt, not mayo. | 190 | 10 | 2 | <span itemprop="ingredients">1 can albacore tuna</span><br><span itemprop="ingredients">2/3 cup non-fat cottage cheese</span><br><span itemprop="ingredients">4 tablespoons plain low-fat yogurt</span><br><span itemprop="ingredients">1/4 small red onion, chopped finely</span><br><span itemprop="ingredients">1 stalk celery, chopped finely</span><br><span itemprop="ingredients">1 teaspoon Dijon mustard</span><br><span itemprop="ingredients">splash of lemon juice</span><br><span itemprop="ingredients">pinch or two of dill </span> |
To change up the flavor, swap the dill for tarragon or thyme. | This beats the socks off any and all tuna salads I have ever had. And it's healthier too! By the way, I make lunches for my whole week of work so I usually triple the recipe and it makes six sandwiches.Just throw into a bowl, give it a good mix and ENJOY! | <ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">190.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">38.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">695.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">11.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.6 g</span> <li>Protein: <span itemprop="proteinContent">32.5 g</span> </ul> |
|
107 | 2022-08-08 08:27:08 | Parmesan Tuna Patties (low fat, low carb) | Very Good | 4.3 | These are fast and tasty. If desired, top with a bit of marinara, mustard, etc. This makes 4 small patties, so I usually double the recipe for my family. | 184 | 5 | 10 | 4 | <span itemprop="ingredients">1 (6 oz) can light tuna</span><br><span itemprop="ingredients">1 tablespoon reduced fat mayonnaise</span><br><span itemprop="ingredients">1 large egg or 1/4c egg substitute</span><br><span itemprop="ingredients">2 tablespoons Parmesan cheese</span><br><span itemprop="ingredients">2 tablespoons ground flaxmeal</span><br><span itemprop="ingredients">1 dash garlic powder</span><br><span itemprop="ingredients">1 dash onion powder</span><br><span itemprop="ingredients">1 dash salt</span> |
Drain tuna. Blend all ingredients in a medium size bowl and form into patties. (1/4 cup per patty) Once in the skillet, lightly press with a fork to form the patty. Fry for a few minutes on each side in oil (I use olive oil, but you may use cooking spray) until brown on edges. Turn. Fry until done.Makes 4 patties.Number of Servings: 4Recipe submitted by SparkPeople user IMSHERRY7. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">105.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">68.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">266.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">1.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.0 g</span> <li>Protein: <span itemprop="proteinContent">13.8 g</span> </ul> |
|
108 | 2022-08-08 08:27:11 | Cilantro-Lime Tilapia with Spinach and Tomatoes | Very Good | 4.2 | Light and luscious, this simple baked tilapia recipe is just right for your appetite. | 178 | 2 | 8 | 1 | <span itemprop="ingredients">1 (4-ounce) tilapia fillet</span><br><span itemprop="ingredients">1 tsp olive oil</span><br><span itemprop="ingredients">juice from half a lime</span><br><span itemprop="ingredients">Garlic/garlic powder (optional)</span><br><span itemprop="ingredients">1/2 tbsp chopped fresh cilantro</span><br><span itemprop="ingredients">1/2 cup cooked spinach </span><br><span itemprop="ingredients">1/4 cup chopped fresh tomatoes</span><br> |
We love this dinner served with asparagus. | Preheat the broiler. Brush tilapia with olive oil.Squeeze on lime juice, then sprinkle with (optional) garlic powder and cilantro. Broil in oven 6 inches from heat, about 5-7 minutes, or until fish flakes easily with a forkWhile tilapia is broiling, place spinach in microwave safe dish. Toss with garlic powder or minced garlic (optional). Cook according to package directions. Keep covered and warm until fillets are done. Spoon cooked spinach on a plate, place fish over spinach, top with chopped tomatoes. Serve with herb bread if desired. Recipe is for an individual serving; multiply recipe by the number of desired servings. (Works as a dinner for one or 12!) |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">186.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">55.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">126.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.8 g</span> <li>Protein: <span itemprop="proteinContent">25.9 g</span> </ul> |
109 | 2022-08-08 08:27:22 | Herb-Crusted Salmon Fillets | Very Good | 4.3 | A foolproof way of cooking salmon fillets. | 172 | 10 | 10 | 4 | <span itemprop="ingredients">4 small Atlantic Salmon Portions (@ 4oz (120g) each</span><br><span itemprop="ingredients">1 cup Whole-grain Breadcrumbs</span><br><span itemprop="ingredients">2 Tblspn Chives, roughly chopped</span><br><span itemprop="ingredients">2 Tblspn Parsley, roughly chopped</span><br><span itemprop="ingredients">1/2 Tsp Garlic Powder</span><br><span itemprop="ingredients">1/2 Tsp Onion Powder</span><br><span itemprop="ingredients">1 Tsp Lemon Peel, grated</span><br><span itemprop="ingredients">1/4 cup Lemon Juice</span> |
Pre-heat oven to @400 deg F (@200 deg C)Season salmon fillets lightly on both sides with salt and pepper . Place skin side down on an oven tray lined with baking paper.Process all ingredients, except the lemon juice, in a food processer until combined and chopped.Sprinkle the salmon portions with lemon juice and put the breadcrumb mixture on top of the salmon fillets, pressing down on top.Spray lightly with canola spray, and cook for @10 to 15 minutes until just cooked.NOTE: You can vary the herb blend, or sprinkle with low sodium soy and add ginger etc for an Asian taste. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">259.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">14.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">60.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">200.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.1 g</span> <li>Protein: <span itemprop="proteinContent">24.6 g</span> </ul> |
|
110 | 2022-08-08 08:27:25 | Shrimp Creole | Very Good | 4.4 | One bite and you're transported to Louisiana! | 171 | 15 | 15 | 4 | <span itemprop="ingredients">2 teaspoons canola oil</span><br><span itemprop="ingredients">1 large onion (about 1 1/2 cups), chopped</span><br><span itemprop="ingredients">3 stalks celery, chopped</span><br><span itemprop="ingredients">2 bell peppers, chopped</span><br><span itemprop="ingredients">2 garlic cloves, chopped</span><br><span itemprop="ingredients">1/2 teaspoon thyme</span><br><span itemprop="ingredients">1/2 teaspoon paprika</span><br><span itemprop="ingredients">1/4 teaspoon cayenne pepper</span><br><span itemprop="ingredients">1/4 teaspoon black pepper</span><br><span itemprop="ingredients">2 tablespoons tomato paste</span><br><span itemprop="ingredients">8 ounces (1 cup) tomato sauce, no salt added</span><br><span itemprop="ingredients">2 cups vegetable stock, no salt added</span><br><span itemprop="ingredients">12 ounces peeled and deveined shrimp, (18/19 count per pound)</span><br><span itemprop="ingredients">2 cups cooked brown rice</span> |
Shrimp cooks quickly, and overcooked shrimp quickly becomes tough and rubbery. Cook the shrimp just until the tails curl and the flesh is opaque.No time to cook brown rice? Serve this dish with whole-wheat pasta! | Saute the onions in a large pan set over medium heat for 2 minutes. Add the garlic and celery, cook another two minutes, then add the peppers, spices and tomato paste to the pan, stirring as the mixture cooks another two minutes.Slowly add the tomato sauce and stock to the saucepan and stir to combine. Bring the mixture to a boil, then reduce to a simmer for 10 minutes. Add the shrimp and simmer for two minutes. Serve over brown rice (nutrition info included). Serves 4 (1 1/4 cups of shrimp Creole and 1/2 cup rice). |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">302.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">129.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">277.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">45.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.3 g</span> <li>Protein: <span itemprop="proteinContent">22.8 g</span> </ul> |
111 | 2022-08-08 08:27:31 | Easy Steamed Fish Packets | Very Good | 4.4 | Cooking fish or chicken in parchment-paper packets keeps the dish moist and tender, with no added fat. Plus, it's done in minutes! | 168 | 5 | 10 | 4 | <span itemprop="ingredients">2 leeks, thinly sliced</span><br><span itemprop="ingredients">2 red or yellow bell peppers, cored, seeded, and thinly sliced</span><br><span itemprop="ingredients">1 cup thinly sliced button mushrooms</span><br><span itemprop="ingredients">1 tbsp chopped fresh parsley, or 1 tsp dried</span><br><span itemprop="ingredients">1 tsp chopped fresh thyme</span><br><span itemprop="ingredients">1 pound sole fillets (or another white-fleshed fish), cut into 4-ounce portions</span><br><span itemprop="ingredients">2 lemons, zested and cut in half</span> |
The protein stays moist without any added fat, and the herbs and fish lend flavor to the vegetables. Be sure to slice your vegetables thinly to ensure even cooking. We used peppers, mushrooms, and leeks here; but you can choose your favorite vegetables. Thinly sliced peppers, asparagus, carrots, celery, onions, zucchini, and green beans are all good choices. Switch up the herbs and spices, too: garlic, basil, or oregano will all work well.The best thing about this recipe: because everything is cooked in the parchment, cleanup is a breeze! |
1. Preheat the grill or oven to 450? F. In a small bowl,mix together the leeks, bell pepper, and mushrooms.In another small bowl, mix together theparsley and thyme.2. Fold four sheets of 15" x 15" parchment paperin half. Coat one half with nonstick cookingspray and place on a baking sheet, uncoatedside down (if you have a griddle that fits acrosstwo burners, you can use that in place of thebaking sheet). In the center of the sprayed sideof each piece of parchment, place 1 fish fillet,one-quarter of the vegetables, lemon zest, andherbs. Juice 1 lemon half over each mixture.Fold over the left side of the parchment. Crimpthe edges to form a packet.3. Place the baking sheet across two burnerson the stovetop and set to medium heat.Once the liquid inside each packet starts tobubble, transfer the pan to the oven. Bake for8 to 10 minutes, depending on the thickness ofthe fish. A general rule of thumb is 10 minutesper inch of thickness. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">158.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">60.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">103.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">16.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.8 g</span> <li>Protein: <span itemprop="proteinContent">23.4 g</span> </ul> |
112 | 2022-08-08 08:27:39 | Scallops In White Wine Sauce With Whole-Wheat Linguine | Very Good | 4.4 | This is a quick & easy recipe that tastes great! | 160 | 15 | 15 | 4 | <span itemprop="ingredients">4 servings whole wheat linguini</span><br><span itemprop="ingredients">12 large scallops</span><br><span itemprop="ingredients">2 T olive oil</span><br><span itemprop="ingredients">5 cloves garlic, minced</span><br><span itemprop="ingredients">1/2 c onion, chopped</span><br><span itemprop="ingredients">1 c white wine</span><br><span itemprop="ingredients">1/2 c chopped tomatoes</span><br><span itemprop="ingredients">1/4 c chopped fresh parsley</span><br><br><span itemprop="ingredients">(optional-serve with freshly grated Parmesan cheese)</span><br><br><br> |
Cook whole wheat linguine according to package directions. Meanwhile, sear scallops in medium- hot lightly oiled pan until slightly brown on each side. Remove from pan. Decrease heat to medium. Add olive oil to pan and sprinkle w/ freshly ground pepper. Add garlic & onion, sprinkle w/ salt, & saute for several minutes. Return scallops to pan, adding wine & tomatoes. Simmer until scallops are cooked thoroughly. Add parsley & salt & pepper to taste. Serve over whole wheat linguine (optional - serve with freshly grated parmesan cheese). |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">251.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">14.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">517.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.9 g</span> <li>Protein: <span itemprop="proteinContent">11.5 g</span> </ul> |
|
113 | 2022-08-08 08:27:45 | Mediterranean Salmon with Pasta | Very Good | 4.3 | High in protein & fiber, low in fat, this dish is a complete meal. | 145 | 5 | 20 | 4 | <span itemprop="ingredients">16 ounces salmon fillets, cut into 4-ounce portions </span><br><span itemprop="ingredients">2 medium tomatoes, sliced</span><br><span itemprop="ingredients">1 cup mushrooms, sliced</span><br><span itemprop="ingredients">1 medium red bell pepper, cut in thin strips</span><br><span itemprop="ingredients">2 tablespoons prepared pesto </span><br><span itemprop="ingredients">lemon juice, to taste</span><br><span itemprop="ingredients">black pepper, to taste</span><br><span itemprop="ingredients">4 cups whole wheat spaghetti, cooked according to package directions</span><br> |
Drizzle with a bit of olive oil before serving, if desired, or sprinkle on a few chopped capers. | 1. Preheat oven to 200C (400F). Spread out 4 large sheets of aluminium foil.2. Place a salmon fillet in the center of each sheet. Spread 1/2 tablespoon pesto sauce on each fillet. 3. Divide the veggies into 4 equal portions and spread on and around fish.4. Sprinkle freshly ground black pepper and lemon juice (to taste) over each fillet, and fold the aluminum foil closed to form 4 packages.5. Bake for 15-20 minutes or until fish is done. Serve over cooked pasta. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">407.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">78.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">176.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">44.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">8.2 g</span> <li>Protein: <span itemprop="proteinContent">38.7 g</span> </ul> |
114 | 2022-08-08 08:27:51 | Salmon Cakes | Very Good | 4.3 | Like crab cakes -- but with salmon! | 138 | 15 | 10 | 4 | <span itemprop="ingredients">1 can salmon, drained</span><br><span itemprop="ingredients">1 bunch scallions, minced</span><br><span itemprop="ingredients">1 Tbsp fresh herbs, minced (parsley, dill, cilantro, or basil)</span><br><span itemprop="ingredients">1 1/2 tsp Old Bay </span><br><span itemprop="ingredients">1/4 cup breadcrumbs</span><br><span itemprop="ingredients">1 Tbsp mayonnaise </span><br><span itemprop="ingredients">1 egg</span><br><span itemprop="ingredients">salt & pepper</span><br><span itemprop="ingredients">flour</span><br><span itemprop="ingredients">vegetable oil </span> |
Makes 4 patties.Mix salmon, scallions, herbs, Old Bay, breadcrumbs, and mayonnaise in a medium bowl. Salt & pepper to taste (though Old Bay is really salty, so I don't add salt). Carefully fold in the egg with a spatula until the mixture just clings together.Divide mixture into four patties, cover with plastic and chill in the fridge for 1/2 hour.Dredge patties in flour.Heat a bit of oil -- a tablespoon max -- in a skillet over medium-high heat. Fry patties until the outsides are crisp and browned, 4 to 5 minutes per side.Number of Servings: 4Recipe submitted by SparkPeople user JCOOKSON. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">282.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">13.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">116.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">422.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">13.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.2 g</span> <li>Protein: <span itemprop="proteinContent">26.2 g</span> </ul> |
|
115 | 2022-08-08 08:27:59 | Garlic Shrimp Pasta | Very Good | 4.2 | Alfredo is back on the menu! | 136 | 20 | 7 | <span itemprop="ingredients">12 oz FETTUCINE</span><br><span itemprop="ingredients">9 oz SHRIMP (I USED THE SALAD SHRIMP)</span><br><span itemprop="ingredients">8 oz FAT FREE CREAM CHEESE</span><br><span itemprop="ingredients">1/2 CUP PARMESAN</span><br><span itemprop="ingredients">5 CLOVES GARLIC</span><br><span itemprop="ingredients">1/4 CUP FINELY CHOPPED ONION</span><br><span itemprop="ingredients">1 CUP FAT FREE,LOW SODIUM CHICKEN BROTH</span><br> |
COOK FETTUCINE AS DIRECTED ON PACKAGE.HEAT SKILLET, PUT IN GARLIC, ONION AND SHRIMP.FRY 1-2 MINUTES.ADD CREAM CHEESE AND CHICKEN BROTH, COOK-STIR 3 TO 4 MINUTES, UNTIL CREAM CHEESE IS MELTED AND MIXTURE IS WELL BLENDED. ADD PARMESAN CHEESE, STIR. DRAIN PASTA PLACE IN LARGE BOWL, ADD SHRIMP MIXTURE, STIR WELL AND SERVE.MAKES 7-1 cup servings | <ul> <li class="servings">Servings Per Recipe: 7 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">173.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">80.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">493.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">20.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.0 g</span> <li>Protein: <span itemprop="proteinContent">16.6 g</span> </ul> |
||
116 | 2022-08-08 08:28:09 | PrairieHarpy's Parmesan Shrimp | Very Good | 4.5 | Fairly light, yummy and very easy! | 135 | 10 | 10 | 2 | <span itemprop="ingredients">14 shrimp, medium (26 to 30 per pound count, peeled and de-veined)</span><br><span itemprop="ingredients">1 tbsp extra virgin olive oil</span><br><span itemprop="ingredients">1/2 clove garlic, minced</span><br><span itemprop="ingredients">2 dashes light salt</span><br><span itemprop="ingredients">1/4 tsp Creole seasoning</span><br><span itemprop="ingredients">2 dashes fresh ground pepper</span><br><span itemprop="ingredients">1/8 cup Panko breadcrumbs</span><br><span itemprop="ingredients">1 tbsp shredded parmesan cheese</span><br><span itemprop="ingredients">1 squirt butter flavored cooking spray</span> |
Recipe is calculated for 2 servings of 7 shrimp each. PHDH approval rating = "Keeper!" Served myself 5 and him 9. That was more than enough for me.I used regular plain breadcrumbs the first time. Based on feedback, I tried Panko and have updated the recipe accordingly. Both work nicely. Stats with regular breadcrumbs: 146 cals, 9g fat, 1.9g saturated fat, 67mg cholesterol, 370mg sodium, 182.7mg potassium, 5.7g carbs, .3g fiber, .4g sugar, 10.6g protein.PH's shortcuts/subs used in nutritional calculation: Organics Extra Virgin Olive Oil, pre-peeled raw frozen shrimp (thawed), pre-minced jarred garlic, Morton Lite Salt Mixture, Emeril's Bayou Blend creole, Lucerne pre-shredded fresh Parmesan, NutsOnline Bulk Pepper. |
PREP TIME DOES NOT COUNT 30 MINUTES OF MARINADE NOR PEELING OF SHRIMP. I've used both fresh and thawed pre-peeled shrimp.Put shrimp, garlic, olive oil, salt, pepper, and creole seasoning into a Ziploc baggie. Gently flip bag in all directions until shrimp is well coated. Place in refrigerator for 30 minutes to 1 hour.Preheat oven to 475 degrees.Add bread crumbs and Parmesan to baggie and gently turn to coat.Arrange shrimp in single layer in ungreased 8x8 baking pan so that they're not touching. Spray quickly with butter flavored cooking spray.Broil for approximately 10 minutes until done. Serve immediately. Garnish with lemon wedges if desired. (Lemon not included in nutritional info.) |
<ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">137.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">66.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">330.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">4.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.2 g</span> <li>Protein: <span itemprop="proteinContent">10.2 g</span> </ul> |
117 | 2022-08-08 08:28:20 | Parmesan Herb Baked Tilapia | Very Good | 4.6 | 128 | 30 | 10 | 4 | <span itemprop="ingredients">4 (6-oz) tilapia fillets</span><br><span itemprop="ingredients">cooking spray</span><br><span itemprop="ingredients">1/3 cup grated parmesan cheese</span><br><span itemprop="ingredients">1/4 cup fat free mayonnaise</span><br><span itemprop="ingredients">2 T minced green onions</span><br><span itemprop="ingredients">1/4 cup dry breadcrumbs</span><br><span itemprop="ingredients">1 tsp dried basil</span><br><span itemprop="ingredients">1 tsp dried oregano</span><br><span itemprop="ingredients">1/4 tsp salt</span><br><span itemprop="ingredients">1/4 tsp black pepper</span> |
Preheat oven to 400 degrees. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400 degrees for 10 minutes or until fish flakes easily when tested with a fork. makes 4 servingsNumber of Servings: 4Recipe submitted by SparkPeople user ROSEOFSHARON73. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">223.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">89.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">523.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.9 g</span> <li>Protein: <span itemprop="proteinContent">35.6 g</span> </ul> |
||
118 | 2022-08-08 08:28:26 | Crustless Spinach, Onion and Feta Quiche | Very Good | 4.5 | Technically this is a crustless quiche, but the addition of flour makes for a delicious crusty bottom and sides. | 1146 | 20 | 25 | 6 | <span itemprop="ingredients">1 medium onion, diced</span><br><span itemprop="ingredients">6 ounces Fresh Express Baby Spinach</span><br><span itemprop="ingredients">2 large eggs</span><br><span itemprop="ingredients">1/2 cup egg beaters (liquid substitute)</span><br><span itemprop="ingredients">1/2 cup all purpose flour</span><br><span itemprop="ingredients">1/2 tsp baking powder</span><br><span itemprop="ingredients">pinch cayenne pepper</span><br><span itemprop="ingredients">1 1/3 cups non fat milk</span><br><span itemprop="ingredients">1/2 cup feta cheese</span> |
Preheat oven to 400F.Lightly grease a 10-inch quiche/tart pan (or a pie plate)In a medium frying pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutesIn a large mixing bowl, whisk together eggs, flour, and baking powder. Whisk in milk, then stir in spinach-onion mixture.Pour quiche base into prepared pan. Top with feta cheese.Bake for 25 minutes, or until center is set and the outside edge is golden brown.Let set for 5 minutes, then slice and serve. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">134.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">74.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">249.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">13.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.2 g</span> <li>Protein: <span itemprop="proteinContent">10.3 g</span> </ul> |
|
119 | 2022-08-08 08:28:35 | Feta & Spinach Egg Whites | Very Good | 4.2 | Celebrate spinach season with this lean and green scramble. Salty feta and velvety eggs combine beautifully with wilted spinach for a filling breakfast that's high in protein. | 729 | 1 | <span itemprop="ingredients">3 egg whites</span><br><span itemprop="ingredients">2 cups Fresh Express Baby Spinach </span><br><span itemprop="ingredients">1 1 Italian tomato, chopped (any tomato)</span><br><span itemprop="ingredients">1/4 c. chopped onion</span><br><span itemprop="ingredients">1/4 c crumbled feta cheese</span><br><span itemprop="ingredients">salt & pepper to taste</span> |
Scramble the eggs up or flip as an omelet! | Chop onion & tomato. Spray pan with cooking spray and put on medium heat. Cook onions until translucent. Add 3 egg whites, tomato, spinach and cook until cooked through.Just before you are ready to take off heat, take 1/2 of the feta cheese and throw in pan and melt.Top with remaining crumbled cheese and salt and pepper to taste. | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">200.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">33.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">615.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">13.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.8 g</span> <li>Protein: <span itemprop="proteinContent">18.4 g</span> </ul> |
||
120 | 2022-08-08 08:28:47 | Quinoa-Black Bean Casserole | Very Good | 4.2 | An experiment with leftovers yields a delightful, filling vegetarian meal. | 600 | 10 | 30 | 8 | <span itemprop="ingredients">1 cup cooked quinoa</span><br><span itemprop="ingredients">3 cups cooked black beans (or two</span><br><span itemprop="ingredients">15-ounce cans, drained and rinsed)</span><br><span itemprop="ingredients">2 large sweet potatoes, shredded</span><br><span itemprop="ingredients">1 cup shredded low-fat cheddar cheese</span><br><span itemprop="ingredients">1 tbsp ground cumin</span><br><span itemprop="ingredients">Liberal pinches salt and pepper</span><br><span itemprop="ingredients">2 eggs</span><br><span itemprop="ingredients">1 cup salsa</span><br><span itemprop="ingredients">2 tbsp fresh cilantro, chopped, for garnish</span> |
Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight (c) 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold.I cooked up a batch of dried beans that I seasoned with onions, garlic, chiles and spices. If you use canned beans, you might need more spices. Serve this with steamed broccoli or wilted spinach and a dollop of light sour cream or plain Greek yogurt. |
1. Preheat oven to 350? F. Prepare a 9? x 9? casserole dish with nonstick cooking spray.2. In a large bowl, mix together the quinoa, black beans, sweet potato, 1⁄2 cup of the cheese, and the cumin, salt, and pepper. In a small bowl, mix together the eggs and the salsa. Pour the salsa mixture over the quinoa-bean mixture, then pour everything into the prepared casserole dish.3. Sprinkle the remaining cheese over the top and bake, uncovered, for 30 minutes. Garnish with the cilantro.Serving size: 1 heaping cup |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">204.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">63.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">315.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">31.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">9.1 g</span> <li>Protein: <span itemprop="proteinContent">13.8 g</span> </ul> |
121 | 2022-08-08 08:28:58 | White Beans, Spinach and Tomatoes over Linguine | Very Good | 4.3 | This filling vegetarian meal is nutritious and easy to make. | 549 | 10 | 20 | 6 | <span itemprop="ingredients">2 teaspoons olive oil</span><br><span itemprop="ingredients">6 servings (12 ounces) whole-grain linguine</span><br><span itemprop="ingredients">1 tablespoon minced garlic</span><br><span itemprop="ingredients">2 (14.5-ounce) cans diced tomatoes with basil, garlic and oregano (do not drain, no salt added if possible)</span><br><span itemprop="ingredients">1 (14.5-ounce) can white beans (such as Great Northern or navy)</span><br><span itemprop="ingredients">1 (10-ounce) package Fresh Express Baby Spinach</span><br><span itemprop="ingredients">6 tablespoons Romano or Parmesan cheese (grated)</span><br> |
1. Heat oil in a large nonstick skillet. 2. In a large pot, start boiling water for linguine and get linguine cooked while you continue.3. Add garlic to the skillet, and saute for a minute or so.4. Add the tomatoes and beans and bring to a simmer.5. Add the spinach, cover, reduce heat to low and simmer about 10 minutes. Stir occasionally.6. Spoon tomato/beans/spinach mixture over linguine and sprinkle with cheese.This makes 6 servings of 1 cup of pasta, 1 cup of sauce and 1 tablespoon of cheese. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">284.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">5.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">201.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">52.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">10.2 g</span> <li>Protein: <span itemprop="proteinContent">13.7 g</span> </ul> |
|
122 | 2022-08-08 08:29:00 | Grilled Cheese Pizza Sandwich | Very Good | 4.3 | This tastes just like cheese pizza! Pair this with a salad and you have a great pizzeria style lunch without the calories attached--or the bill. | 458 | 2 | 5 | 1 | <span itemprop="ingredients">2 slices mixed grain bread (I like Orowheat)</span><br><span itemprop="ingredients">2 tablespoons marinara sauce</span><br><span itemprop="ingredients">1/4 cup mozzarella cheese (low moisture, part skim)</span><br><span itemprop="ingredients">1 teaspoon shredded Parmesan</span><br><span itemprop="ingredients">Salt and pepper to taste</span> | Spread 1 tablespoon of marinara sauce on each piece of bread. Spread mozzarella cheese evenly, on side with sauce, on first piece of bread. Sprinkle Parmesan cheese over mozzarella. Top with second piece of bread, sauce side down. Place in heated pan and cook until cheese inside is melted and outside is golden brown...or darker if you like. Plate up and enjoy! Makes one (1) serving. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">242.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">16.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">557.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.4 g</span> <li>Protein: <span itemprop="proteinContent">15.0 g</span> </ul> |
|
123 | 2022-08-08 08:29:13 | Coach Nicole's Mini Vegetable Frittatas | Very Good | 4.4 | Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast. | 429 | 15 | 15 | 9 | <span itemprop="ingredients">5 eggs</span><br><span itemprop="ingredients">2 Tbsp low-fat milk</span><br><span itemprop="ingredients">1 cup diced tomato</span><br><span itemprop="ingredients">2 oz. goat cheese, crumbled</span><br><span itemprop="ingredients">2 cups chopped broccoli, fresh (or frozen and thawed)</span><br><span itemprop="ingredients">salt and pepper to taste</span> | Mix eggs and milk in a bowl. Add crumbled goat cheese and chopped vegetables. Season with salt and pepper.Spoon mixture into muffin tins coated with cooking spray.Baked at 350 degrees for about 15 minutes or until "set" and golden on top.You can refrigerate and reheat these in the microwave for a quick breakfast or snack. Microwave on high for approximately 30 seconds. Serve warm. Makes 9 "mini" frittatas.Number of Servings: 9Recipe submitted by SparkPeople user COACH_NICOLE. |
<ul> <li class="servings">Servings Per Recipe: 9 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">71.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">107.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">88.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.4 g</span> <li>Protein: <span itemprop="proteinContent">5.3 g</span> </ul> |
|
124 | 2022-08-08 08:29:25 | Garden Vegetable Frittata | Very Good | 4.3 | This healthy veggie frittata features all of our favorite spring goodies! Serve it with crusty bread and fresh fruit salad for a filling meal. | 413 | 20 | 35 | 6 | <span itemprop="ingredients">1 pound asparagus</span><br><span itemprop="ingredients">6 ounces button mushrooms</span><br><span itemprop="ingredients">1 tbsp olive oil</span><br><span itemprop="ingredients">1 clove garlic</span><br><span itemprop="ingredients">1 shallot</span><br><span itemprop="ingredients">1 small or 1/2 large zucchini</span><br><span itemprop="ingredients">6 large eggs</span><br><span itemprop="ingredients">1/3 cup 1% milk</span><br><span itemprop="ingredients">1 tsp salt</span><br><span itemprop="ingredients">1/4 tsp freshly ground black pepper</span><br><span itemprop="ingredients">dash nutmeg</span><br><span itemprop="ingredients">1 tbsp chopped chives</span><br><br><br><span itemprop="ingredients">1/4 cup freshly grated parmesan cheese</span><br><span itemprop="ingredients">2 medium or 1 large tomato</span> |
1. Preheat the oven to 350 degrees.2. Wash and trim asparagus and cut into 1-inch long pieces. Blanche asparagus in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside.3. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.4. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.5. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg, and chives. Add asparagus, mushroom mixture, and zucchini.6. Lightly spray a 2-quart baking dish (11 x 7 x 1.5) with cooking spray. Pour the egg and vegetable mixture into the dish.7. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top.8. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight -- allow to come to room temperature before serving.Makes 6 servings |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">146.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">189.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">553.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.9 g</span> <li>Protein: <span itemprop="proteinContent">10.6 g</span> </ul> |
|
125 | 2022-08-08 08:29:30 | Mini Eggplant Pizzas | Very Good | 4.3 | Ditch the crust and boost your veggie intake with these eggplant "pizzas." | 395 | 5 | 12 | 4 | <span itemprop="ingredients">1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices</span><br><span itemprop="ingredients">4 teaspoons olive oil</span><br><span itemprop="ingredients">1/2 teaspoon salt</span><br><span itemprop="ingredients">1/8 teaspoon ground black pepper</span><br><span itemprop="ingredients">1/4 cup pasta sauce</span><br><span itemprop="ingredients">1/2 cup shredded part-skim mozzarella cheese</span><br> |
Jazz up the flavor by adding some basil leaves to the mix. | Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">119.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">7.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">458.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.2 g</span> <li>Protein: <span itemprop="proteinContent">4.9 g</span> </ul> |
126 | 2022-08-08 08:29:35 | Coach Nicole's Vegetarian Lentil Loaf | Good | 3.8 | A hearty, homecooked meal that everyone will love! Serve with steamed broccoli and sweet corn for a complete vegetarian meal. | 381 | 30 | 60 | 10 | <span itemprop="ingredients">1.5 cups dried lentils, rinsed</span><br><span itemprop="ingredients">2 yellow onions</span><br><span itemprop="ingredients">2 Tbsp olive or canola oil</span><br><span itemprop="ingredients">3 cups brown rice (cooked)</span><br><span itemprop="ingredients">1 (6-ounce) can of tomato paste</span><br><span itemprop="ingredients">1/2 cup ketchup</span><br><span itemprop="ingredients">1 tsp marjoram</span><br><span itemprop="ingredients">1 tsp sage</span><br><span itemprop="ingredients">1 tsp garlic powder</span><br><span itemprop="ingredients">1/2 cup cherry tomatoes, quartered</span><br><span itemprop="ingredients">3/4 cup tomato sauce (or pasta sauce)</span><br><span itemprop="ingredients">Additional ketchup or salt to taste</span> |
Rinse the lentil and cook them in 3-4 cups water until soft (about 30 minutes). Drain excess liquid. Mash lentils slightly.Meanwhile, peel and chop both onions, cooking them on a skillet with the oil until translucent or golden.In a large pot or bowl, combine mashed lentils with onions, rice, tomato paste, spices, quartered tomatoes, and pasta sauce until mixed well.Press mixtured into a well-oiled loaf or baking dish. Spread 1/2 cup ketchup across the top. Bake at 350-degrees for 1 hour.Add additional ketchup to taste. Will keep (covered) in the refrigerator for 7-10 days. |
<ul> <li class="servings">Servings Per Recipe: 10 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">254.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">427.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">44.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">9.5 g</span> <li>Protein: <span itemprop="proteinContent">10.9 g</span> </ul> |
|
127 | 2022-08-08 08:29:41 | Alyson's Vegetarian Chili | Very Good | 4.2 | This vegetarian chili can be made on the stove top or in a slow cooker. | 370 | 8 | <span itemprop="ingredients">1 (15 oz) can pinto beans - drained and rinsed</span><br><span itemprop="ingredients">1 (15 oz) can black beans - drained and rinsed</span><br><span itemprop="ingredients">1 (15 oz) can light red kidney beans - drained and rinsed</span><br><span itemprop="ingredients">1 (15oz) can dark red kidney beans - drained and rinsed</span><br><br><span itemprop="ingredients">2 (28 oz) cans crushed tomatoes</span><br><span itemprop="ingredients">1 (28 oz) can diced tomatoes</span><br><br><span itemprop="ingredients">2 cups celery, diced</span><br><span itemprop="ingredients">1 small red bell pepper, diced</span><br><span itemprop="ingredients">1 small yellow bell pepper, diced</span><br><span itemprop="ingredients">1 medium red onion, diced</span><br><br><span itemprop="ingredients">2 T ground cumin</span><br><span itemprop="ingredients">3 T garlic powder</span><br><span itemprop="ingredients">4 T chili powder</span><br> |
Heat a large saut? pan over medium high heat, spraying with cooking spray. Cook vegetables until they are slightly soft - about 6-7 minutes.Meanwhile, combine tomatoes, beans and spices in a large dutch oven or slow cooker. When vegetables are done, add them to the mixture and combine thoroughly.For Dutch Oven: Simmer for 3-4 hours on low, stirring every so often.For Slow Cooker: Simmer for 6-7 hours on high.Number of Servings: 8Recipe submitted by SparkPeople user AEGARRISON. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">279.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">873.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">58.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">15.5 g</span> <li>Protein: <span itemprop="proteinContent">14.7 g</span> </ul> |
|||
128 | 2022-08-08 08:29:49 | Coach Dean's Blue Oatmeal | Good | 3.8 | How does Coach Dean fuel his busy day? With this hearty, healthy breakfast, of course! | 354 | 2 | 5 | 2 | <span itemprop="ingredients">1 cup 100% Natural Whole Grain oatmeal</span><br><span itemprop="ingredients">2 tbsp Flax Seed Meal (ground flax)</span><br><span itemprop="ingredients">2 tsp Brown Sugar</span><br><span itemprop="ingredients">1/2 tbsp dry Cocoa powder, unsweetened</span><br><span itemprop="ingredients">1/2 cup Blueberries, frozen (unsweetened)</span><br><span itemprop="ingredients">1.5 cup water</span> |
Bring Water to boil in pan. Mix all dry ingredients in bowl and add to boiling water. Reduce heat to low and cook for 2-3 minutes, or until desired consistency. Stir in still-frozen blueberries after cooking. | <ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">214.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">5.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">38.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">7.5 g</span> <li>Protein: <span itemprop="proteinContent">6.9 g</span> </ul> |
|
129 | 2022-08-08 08:30:01 | Not Fried Rice | Very Good | 4.1 | This is my alternative to fried rice which uses no oil! | 298 | 10 | 15 | 4 | <span itemprop="ingredients">2 c. long grain white rice, cooked</span><br><span itemprop="ingredients">2 eggs, slightly beaten</span><br><span itemprop="ingredients">2 carrots, chopped</span><br><span itemprop="ingredients">1 celery stalk, chopped</span><br><span itemprop="ingredients">1 small onion, chopped</span><br><span itemprop="ingredients">1/2 c. frozen peas</span><br><span itemprop="ingredients">1/2 c. frozen corn</span><br><span itemprop="ingredients">2 tbs soya sauce</span><br><span itemprop="ingredients">water (as needed)</span> |
Over a wok heated to medium-high heat, cook the egg into an omelet. Remove the omelet and add the carrots, celery, and onion. Stir fry over high heat adding water as needed until the vegetables are tender-crisp. Cut the omelet into chunks and add to the wok along with the peas and corn. Add the rice and soya sauce. Mix to combine.Makes 4 servings about 1 cup each.Number of Servings: 4Recipe submitted by SparkPeople user RYDIAEMERALD. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">199.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">106.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">535.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">35.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.0 g</span> <li>Protein: <span itemprop="proteinContent">7.9 g</span> </ul> |
|
130 | 2022-08-08 08:30:06 | Slow Cooker Vegetable Curry | Very Good | 4.0 | Slow cookers aren't just for meat! This is a tasty, affordable one-pot vegetarian meal that's filling and perfect for your slow cooker. | 292 | 15 | 360 | 8 | <span itemprop="ingredients">1 tbsp canola oil</span><br><span itemprop="ingredients">4 medium carrots (about 2 cups), sliced</span><br><span itemprop="ingredients">1⁄4-inch thick</span><br><span itemprop="ingredients">1 onion, thinly sliced</span><br><span itemprop="ingredients">3 garlic cloves, peeled and thinly sliced</span><br><span itemprop="ingredients">2 tbsp curry powder</span><br><span itemprop="ingredients">1 tsp ground cumin</span><br><span itemprop="ingredients">1/2 tsp garam masala</span><br><span itemprop="ingredients">1⁄2 tsp turmeric</span><br><span itemprop="ingredients">4 to 5 Yukon Gold or red potatoes,</span><br><span itemprop="ingredients">quartered</span><br><span itemprop="ingredients">8 ounces fresh or frozen green beans</span><br><span itemprop="ingredients">3 cups canned chickpeas, drained and</span><br><span itemprop="ingredients">rinsed</span><br><span itemprop="ingredients">2 large tomatoes, diced (1 cup)</span><br><span itemprop="ingredients">2 cups vegetable stock</span><br><span itemprop="ingredients">1⁄2 cup frozen peas</span><br><span itemprop="ingredients">1⁄2 cup light coconut milk</span> |
You can also add shrimp during the last 20 minutes of cooking, if you like. If the dish is a little too spicy for the kids, add 1 tablespoon of plain yogurt to their serving. Serve with a glass of milk and a cucumber salad. | 1. In a saut? pan, heat the oil until hot. Add the carrots and onion and saut? for 3 to 4 minutes. Add the garlic, curry powder, cumin, garam masala, and turmeric to the pan. Continue to cook for 2 minutes more, until the spices become fragrant.2. Remove the vegetables from the pan andtransfer to a slow cooker. Add the potatoes,green beans, chickpeas, tomatoes, and vegetablestock to the slow cooker.3. Set the slow cooker on low and cook for 51⁄2 hours. Add the peas and coconut milk andcook for 15 minutes more.Serving=1 cup |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">183.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">396.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">30.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">8.2 g</span> <li>Protein: <span itemprop="proteinContent">7.0 g</span> </ul> |
131 | 2022-08-08 08:30:12 | Simple Quinoa and Vegetables | Very Good | 4.1 | This protein-rich vegetarian recipe is simple to make and tasty to eat! | 263 | 5 | 12 | 4 | <span itemprop="ingredients">1 c quinoa, rinsed</span><br><span itemprop="ingredients">2 c water</span><br><span itemprop="ingredients">4 medium carrots, chopped</span><br><span itemprop="ingredients">1 zucchini, chopped</span><br><span itemprop="ingredients">8 spears fresh asparagus, chopped</span><br><span itemprop="ingredients">1 T rice wine vinegar</span><br><span itemprop="ingredients">2 T olive oil</span><br><span itemprop="ingredients">1 t fresh thyme, leaves removed from stem</span><br><span itemprop="ingredients">black pepper to taste</span> |
Place water in a small covered saucepan. Bring to a boil. Add quinoa and stir. Reduce heat to a simmer and replace lid. Simmer for 11-12 minutes, or until water is absorbed. Steam the vegetables for 3-4 minutes, either in the microwave or in a small covered pot with 1/2 inch water. Meanwhile, prepare the vinaigrette. Place the vinegar and thyme in a small bowl, then whisk in the oil. Once the quinoa is cooked, fluff it with a fork. Place 3/4 cup of quinoa on each plate. Arrange a quarter of the vegetables over the quinoa and top with about 2 teaspoons of the vinaigrette.EDITOR'S NOTE: Because quinoa is a seed, it contains more fat and calories than a similar volume of rice or another grain. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">294.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">13.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">43.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">38.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.4 g</span> <li>Protein: <span itemprop="proteinContent">7.4 g</span> </ul> |
|
132 | 2022-08-08 08:30:15 | No-Guilt Cheese Enchiladas | Very Good | 4.2 | You'll love these cheesy yet healthy enchiladas! | 258 | 15 | 25 | 6 | <span itemprop="ingredients">12 8-inch corn tortillas</span><br><span itemprop="ingredients">1 cup shredded Mexican four cheese blend</span><br><span itemprop="ingredients">1/2 cup fat-free cottage cheese</span><br><span itemprop="ingredients">3/4 cup chopped white onions</span><br><span itemprop="ingredients">1/2 cup part-skim ricotta </span><br><span itemprop="ingredients">1 can (19 ounces) enchilada sauce </span><br><span itemprop="ingredients">2 Tbsp diced green chilies </span><br><span itemprop="ingredients">3 Tbsp sliced black olives </span> |
I love Mexican food, especially Chevy's Fresh Mex. I often order cheese enchiladas--oh so yummy, but oh so full of grease and fat! Their enchiladas contain between 230-290 calories and 10-27 grams of fat PER ENCHILADA! This guilt-free version is quick and easy and satisfies even the most discerning cheese lovers in our family. They look really cheesy, with 1/2 cup of cheese on top, but looks can be deceiving. The filling is tasty and lower-fat, and the tortillas are softened in the microwave, reducing the fat and calories even further. |
Step 1: Soften the tortillas. Normally, tortillas are softened by lightly frying them in hot oil. Skinny enchiladas skips this step...and all the fat! Pour the enchilada sauce in a skillet and heat. Dip each tortilla in the hot sauce, coating each side, for a few seconds. Shake off and place on microwavable platter, 3 or 4 at a time, making sure that they do not overlap. Microwave for 20-40 seconds, until soft. (Time will vary according to your microwave oven.) Set aside to cool. Step 2: In a bowl, mix 3/4 cup finely chopped onion (about 1/2 a large onion), ricotta, cottage cheese, green chiles (mild or hot, to taste), and salt and pepper to taste. Add half the shredded cheese (1/2 cup.) Mix with fork until ingredients are blended. Step 3:Spray a rectangular casserole dish with non-stick spray. Place approximately 1/12th of the cheese mixture (about 1/4 cup) on a tortilla and loosely roll. Place seam side down in casserole dish. Repeat until all tortillas are filled. Spread remaining enchilada sauce evenly over the enchiladas. Step 4:Bake for 15 minutes in an oven preheated to 350 degrees Fahrenheit. After 15 minutes, remove and evenly spread the remaining cheese and the black olives on top. Return to oven for 10 more minutes. Garnish with green onions (optional) and serve hot. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">241.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">18.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">695.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">27.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.4 g</span> <li>Protein: <span itemprop="proteinContent">11.7 g</span> </ul> |
133 | 2022-08-08 08:30:19 | Low-Fat Eggplant Parmesan | Very Good | 4.5 | A super easy version of the crispy fried eggplant Parmesan I love! | 250 | 50 | 4 | <span itemprop="ingredients">1 large eggplant peeled and sliced into 1/2inch rounds</span><br><span itemprop="ingredients">1 egg, beaten with 1/4 cup water</span><br><span itemprop="ingredients">1/2c bread crumbs</span><br><span itemprop="ingredients">1/2c Parmesan cheese</span><br><span itemprop="ingredients">1 tbsp garlic powder</span><br><span itemprop="ingredients">1 cup tomato sauce</span><br><span itemprop="ingredients">1/2c mozzarella cheese, part skim</span> |
1. Place the eggplant in a single layer on a kitchen towel. Generously sprinkle salt on top and place another towel on top. Allow to sit for 30 min (this pulls out excess liquid as well as the bitterness). Lightly rinse eggplant of salt and pat dry. 2. Preheat oven to 450. Mix together breadcrumbs, parmesan cheese and garlic powder in a shallow bowl. 3. Place eggplant in egg-water wash, then in breadcrumb mixture. Place on cookie sheet generously coated with cooking spray. 4. Bake for 15-20 min, turning halfway or until browned and crispy. 5. Then either layer eggplant and sauce in a baking dish or put a spoonful of sauce on each round, top with cheese and bake until melted. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">223.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">59.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">930.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">23.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.3 g</span> <li>Protein: <span itemprop="proteinContent">14.5 g</span> </ul> |
||
134 | 2022-08-08 08:30:26 | Butternut Squash Mac and Cheese | Very Good | 4.0 | Butternut squash helps slim down this macaroni and cheese. You can't taste it, and it boosts the nutritional value of the dish! | 250 | 10 | 60 | 8 | <span itemprop="ingredients">1 small butternut squash (about 1 pound), peeled, seeded, and diced (about 3 cups)</span><br><span itemprop="ingredients">1 cup low-sodium vegetable broth </span><br><span itemprop="ingredients">1 1/2 cups skim milk</span><br><span itemprop="ingredients">Pinch of nutmeg</span><br><span itemprop="ingredients">Pinch of cayenne pepper</span><br><span itemprop="ingredients">3/4 teaspoon salt</span><br><span itemprop="ingredients">Freshly ground black pepper</span><br><span itemprop="ingredients">1 pound whole wheat spirals </span><br><span itemprop="ingredients">1 cup shredded extra-sharp cheddar cheese</span><br><span itemprop="ingredients">4 tablespoons Parmesan cheese, grated</span><br><span itemprop="ingredients">1/2 cup part-skim ricotta cheese</span><br><span itemprop="ingredients">2 tablespoons breadcrumbs</span><br><span itemprop="ingredients">1 teaspoon olive oil</span><br><span itemprop="ingredients">Olive-oil cooking spray, for baking pan</span><br> |
Serve the leftovers in a thermos for a tasty lunch! Want to get kids off to a healthy start this school year? So does SparkPeople! With "A Month of Fun and Healthy School Lunches," you'll end the food fight and get kids excited about packing lunch--with fun yet simple meals they'll actually eat. | Preheat oven to 375 degrees Fahrenheit. Bring a large pot of water to a boil. Combine squash, stock, and milk in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium; simmer until squash is tender when pierced with a fork, about 10 minutes. Remove from heat. Add noodles to boiling water; cook according to package instructions, about 8 minutes. Mash contents of saucepan; stir in nutmeg, cayenne, and salt, and season with black pepper. Stir to combine. Drain pasta, and transfer to a large bowl; stir in squash mixture, cheddar, ricotta, and 2 tablespoons Parmesan. Coat a 9x9 inch baking dish with olive oil spray and pour in the noodle mixture. In a small bowl, combine breadcrumbs, remaining parmesan, and oil; sprinkle evenly over noodles. Cover with foil, and bake 20 minutes. Remove foil, and continue baking until lightly browned and crisp on top, 20 to 40 minutes more. Serve immediately.Serves 8! |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">230.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">10.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">305.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">35.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.2 g</span> <li>Protein: <span itemprop="proteinContent">13.2 g</span> </ul> |
135 | 2022-08-08 08:30:32 | Easy Poached Eggs and Pasta | Very Good | 4.2 | I can't get enough of this easy recipe; it's ready in 15 minutes!The still-runny egg yolk adds a creaminess to the sauce and perfectly mixes with the spinach. | 234 | 5 | 10 | 2 | <span itemprop="ingredients">2 servings (1 1/3 cups) whole wheat penne</span><br><span itemprop="ingredients">1 cup no-salt added marinara sauce (If you want to spruce up the jarred sauce, add a 1/2 teaspoon dried oregano and a pinch of red pepper flakes.)</span><br><span itemprop="ingredients">2 eggs</span><br><span itemprop="ingredients">4 cup fresh spinach (I sometimes swap fresh or frozen broccoli or sliced zucchini for the spinach.) </span> |
Prepare the pasta according to package directions. While the pasta is cooking, pour the sauce into a small skillet and turn heat to medium-low. When sauce starts to bubble, carefully crack eggs onto the top. Cover and cook until eggs have reached the desired doneness (you want the yolks to be runny; some carryover cooking will occur). Meanwhile add the spinach to the pasta just before you drain it. Stir and drain well. Divide pasta and spinach between two bowls. Top with one egg and half the sauce. If I have it on hand, I add a dollop (1/2 ounce) of goat cheese or a sprinkle of Parmesan (calories not included).This meal is cheap and tasty! Photo credit: PhotoKitchen.net |
<ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">337.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">186.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">142.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">53.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.9 g</span> <li>Protein: <span itemprop="proteinContent">18.1 g</span> </ul> |
|
136 | 2022-08-08 08:30:41 | Veggie Pizza on Whole-Wheat Crust with Feta and Mozzarella Cheeses | Very Good | 4.3 | A kickin' vegetarian pizza! It's extra good because it's made on a whole-wheat crust! | 231 | 10 | 12 | 16 | <span itemprop="ingredients">For one cookie sheet size pizza use:</span><br><span itemprop="ingredients">Jenny's Whole Wheat Pizza Dough RECIPE (<a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=62288" target="_blank">View Recipe Here</a>) </span><br><span itemprop="ingredients">1 (7.5 ounce) can pizza sauce</span><br><span itemprop="ingredients">1/2 tbsp. olive oil</span><br><span itemprop="ingredients">black Pepper to taste </span><br><span itemprop="ingredients">1/4 cup onions, chopped</span><br><span itemprop="ingredients">1 red bell pepper, chopped</span><br><span itemprop="ingredients">6 cloves garlic, chopped</span><br><span itemprop="ingredients">2/3 cup sliced mushrooms</span><br><span itemprop="ingredients">1 cup spinach, fresh, torn</span><br><span itemprop="ingredients">1 large tomato, chopped</span><br><span itemprop="ingredients">2/3 cup black olives, sliced</span><br><span itemprop="ingredients">1/2 cup feta cheese, crumbled</span><br><span itemprop="ingredients">2 cups mozzarella cheese, shredded</span><br><span itemprop="ingredients">1 tsp. canola oil </span> |
You can also make this into individual size pizzas. | 1. Pre-heat oven (375F).2. Using a large skillet or wok (I prefer the wok), saute all the vegetables for a few minutes(except the spinach and tomatoes) in the 1/2 tbsp. of olive oil with a bit of black pepper.3. Add the tomatoes and spinach, and saute for a minute or two more, or until the spinach wilts and shrinks down a bit. Remove vegetables from the heat.4. Roll the pizza dough out onto a large, OILED cookie sheet.5. Spread the can of pizza sauce on the prepared pizza dough.6. Add a bit of the shredded mozzarella cheese to the prepared crust.7. Evenly spread the sauteed vegetables over the crust.8. Spread the black olives over the crust.9. Crumble the feta cheese evenly over the crust.10. Top with the remaining mozzarella cheese.11. Bake in the pre-heated oven for 11 - 13 minutes.12. Remove from oven, let stand a few minutes, and slice into 16 equal pieces.12. Enjoy! :) |
<ul> <li class="servings">Servings Per Recipe: 16 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">171.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">12.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">484.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">19.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.1 g</span> <li>Protein: <span itemprop="proteinContent">7.6 g</span> </ul> |
137 | 2022-08-08 08:30:45 | Roasted Root Vegetables | Very Good | 4.4 | This recipe sings of the fall and early winter harvest. | 221 | 10 | 30 | 8 | <span itemprop="ingredients">1 T olive oil</span><br><span itemprop="ingredients">1 red onion, sliced</span><br><span itemprop="ingredients">4 cloves garlic, peeled and cut in half</span><br><span itemprop="ingredients">2 carrots, peeled and diced</span><br><span itemprop="ingredients">1 turnip, peeled and diced</span><br><span itemprop="ingredients">1 yam or sweet potato, peeled and diced</span><br><span itemprop="ingredients">2 parsnips, peeled and diced</span><br><span itemprop="ingredients">1 t dried rosemary</span><br><span itemprop="ingredients">1 t dried thyme</span><br><span itemprop="ingredients">1 pinch salt</span><br><span itemprop="ingredients">1/2 t black pepper</span><br><span itemprop="ingredients">1 T balsamic vinegar, optional</span> |
Take advantage of the local farmers market and buy whatever root vegetables they have. I like a bite to the vegetables, so I drizzle a small amount of balsamic vinegar over the vegetables while they are still hot.This side dish is quite affordable: about 60 cents a serving for the vegetables! | Preheat oven to 375?F. Spray a baking sheet pan with nonstick cooking spray. Combine all ingredients in a mixing bowl; toss to combine. Place mixture on a sheet pan. Bake 30 minutes, turning vegetables every 10 minutes until vegetables are tender and slightly browned. Drizzle with balsamic vinegar before serving.Makes 8 servings (1/2 cup). | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">82.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">36.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">15.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.2 g</span> <li>Protein: <span itemprop="proteinContent">1.4 g</span> </ul> |
138 | 2022-08-08 08:30:54 | Vegan Lentil Burgers | Good | 3.9 | A tasty burger patty that's high in fiber and folate and easy to prepare. Serve on a whole wheat bun with your favorite toppings. | 213 | 8 | <span itemprop="ingredients">1 cup uncooked lentils</span><br><span itemprop="ingredients">1 cup uncooked brown rice</span><br><span itemprop="ingredients">1-1/2 cups carrots, finely grated</span><br><span itemprop="ingredients">1/2 tsp garlic powder</span><br><span itemprop="ingredients">1-1/2 cups uncooked oatmeal</span><br><span itemprop="ingredients">1 tsp season salt</span><br><span itemprop="ingredients">1 small onion, finely grated</span> |
Cook lentils and rice in 4 cups water for 45 minutes, simmering over low heat in a covered pan. Allow to cool. Add remaining ingredients and mix well. Shape into patties and cook on griddle or pan (may spray with non-stick spray) over medium heat, until nicely browned (about 6 minutes per side). | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">127.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">198.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">24.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.8 g</span> <li>Protein: <span itemprop="proteinContent">5.2 g</span> </ul> |
|||
139 | 2022-08-08 08:30:57 | Whole Wheat Pasta with Sesame Peanut Sauce | Good | 3.7 | This Asian-inspired pasta dish is so good and so quick to make and can be served hot or cold. Add some tofu for another healthy option. | 209 | 5 | 15 | 4 | <span itemprop="ingredients">2 medium green onions, sliced thin</span><br><span itemprop="ingredients">1/4 cup chicken or vegetable broth, low sodium</span><br><span itemprop="ingredients">2 tbsp natural peanut butter, creamy</span><br><span itemprop="ingredients">1 tbsp plus 1 tsp cider vinegar</span><br><span itemprop="ingredients">1 tsp sesame oil</span><br><span itemprop="ingredients">1/4 tsp cayenne, or more if you like it hot</span><br><span itemprop="ingredients">4 cups cooked whole wheat spaghetti</span><br> |
Combine all ingredients except spaghetti. Stir the hot spaghetti into the sauce. Serve right away for a hot meal, or refrigerate for a cold meal. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">239.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">63.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">39.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">7.0 g</span> <li>Protein: <span itemprop="proteinContent">9.4 g</span> </ul> |
|
140 | 2022-08-08 08:31:09 | Vegan Moroccan-Style Chickpeas | Very Good | 4.4 | Everyone will love this simple dish that's full of flavor! | 207 | 5 | <span itemprop="ingredients">1 can (15.5 oz)chickpeas, rinsed and drained </span><br><span itemprop="ingredients">1 can tomatoes with green chilies</span><br><span itemprop="ingredients">1/2 cup diced onions</span><br><span itemprop="ingredients">2 cloves garlic, minced</span><br><span itemprop="ingredients">1 tbsp extra virgin olive oil</span><br><span itemprop="ingredients">1 tbsp ground cumin</span><br><span itemprop="ingredients">1/2 tbsp ground ginger</span><br><span itemprop="ingredients">1 tbsp ground coriander</span><br><span itemprop="ingredients">3/4 cup vegetable broth</span><br><span itemprop="ingredients">Salt and pepper, to taste</span> |
Saute garlic and onion in olive oil over medium heat for about two minutes. Stir in cumin, ginger and coriander. Cook until onion is tender. Add chickpeas, vegetable broth and tomatoes with juice and bring to a boil. Cover and simmer for ten minutes. Serve alone or with brown rice and steamed green beans.Number of Servings: 5Recipe submitted by SparkPeople user SMOKINGSBADFORU. | <ul> <li class="servings">Servings Per Recipe: 5 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">172.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">817.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">28.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.9 g</span> <li>Protein: <span itemprop="proteinContent">6.0 g</span> </ul> |
|||
141 | 2022-08-08 08:31:13 | Spicy Black Bean Burgers | Very Good | 4.2 | These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa. | 205 | 10 | 20 | 1 | <span itemprop="ingredients">1/2 cup flour</span><br><br><br><span itemprop="ingredients">1 small onion, diced</span><br><br><br><span itemprop="ingredients">2 cloves garlic, minced</span><br><br><br><span itemprop="ingredients">1/2 tsp dried oregano</span><br><br><br><span itemprop="ingredients">1 small hot or jalapeno pepper, minced</span><br><br><br><span itemprop="ingredients">1 tbsp olive oil </span><br><br><br><span itemprop="ingredients">1/2 medium red pepper, diced</span><br><br><br><span itemprop="ingredients">2 cups cooked or canned black beans, mashed</span><br><br><br><span itemprop="ingredients">1/2 cup corn niblets</span><br><br><br><span itemprop="ingredients">1/4 cup bread crumbs</span><br><br><br><span itemprop="ingredients">1/4 tsp cumin</span><br><br><br><span itemprop="ingredients">1/2 tsp salt</span><br><br><br><span itemprop="ingredients">2 tsp chili powder</span><br><br><br><span itemprop="ingredients">2 tbsp parsley, minced (optional)</span><br><br> |
1. On a small plate, set aside flour for coating. In a medium saucepan, saut? the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and saut? another 2 minutes, until pepper is tender. Set aside.2. In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.3. Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.Makes 6 patties.Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan.net) Arsenal Pulp Press. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">189.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">288.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">32.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.8 g</span> <li>Protein: <span itemprop="proteinContent">8.1 g</span> </ul> |
|
142 | 2022-08-08 08:31:18 | Spinach-Feta Personal Pizza | Very Good | 4.5 | Yum! Try this quick and easy thin-crust pizza. | 200 | 5 | 10 | 1 | <span itemprop="ingredients">1 8 inch flour tortilla</span><br><span itemprop="ingredients">2 tablespoons pizza sauce</span><br><span itemprop="ingredients">1 cup Fresh Express Baby Spinach </span><br><span itemprop="ingredients">1 sliced Roma tomato</span><br><span itemprop="ingredients">1 tablespoon feta cheese</span><br><span itemprop="ingredients">2 tablespoons low fat mozzarella cheese</span><br><span itemprop="ingredients">Sliced black olives (optional)</span><br><br> |
1. Turn on oven broiler.2. Spray cookie sheet with spray margarine and place tortilla on sheet.3. Toast tortilla lightly on both sides under broiler.4. Top tortilla with sauce, spinach leaves, and tomato slices.5. Sprinkle on feta cheese and mozzarella cheese.6. Place under broiler until cheese melts.7. Top with optional olives.Serving size: 1 tortillaServes 1 | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">259.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">16.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">554.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">34.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.5 g</span> <li>Protein: <span itemprop="proteinContent">10.9 g</span> </ul> |
|
143 | 2022-08-08 08:31:23 | Vegetarian Black Bean Cakes with Orange-Basil Salsa | Very Good | 4.3 | These bean cakes are yummy and great for you. Served with the salsa, it makes a very colorful and festive presentation. I serve these with a lite side salad. Plenty of protein and fiber. Even my meat loving hubby loves this meal. | 190 | 6 | <span itemprop="ingredients"><b>Salsa</b></span><br><span itemprop="ingredients">2 navel oranges, separated and cut into small pieces</span><br><span itemprop="ingredients">1 large tomato, cored and diced finely </span><br><span itemprop="ingredients">1 scallion, sliced thin</span><br><span itemprop="ingredients">1 tbsp fresh basil, minced</span><br><span itemprop="ingredients">1 garlic clove, minced</span><br><span itemprop="ingredients">1 tbsp fresh lime juice</span><br><span itemprop="ingredients">2 tsp olive oil</span><br><span itemprop="ingredients">1 small jalapeno pepper seeded and minced </span><br><span itemprop="ingredients">1 dash salt</span><br><br><span itemprop="ingredients"><b>Bean Cakes</b></span><br><span itemprop="ingredients">4 cups cooked black beans, rinsed and drained if canned</span><br><span itemprop="ingredients">2 eggs</span><br><span itemprop="ingredients">1/2 cup bread crumbs</span><br><span itemprop="ingredients">1 tbsp olive oil, plus oil for greasing pan</span><br><span itemprop="ingredients">1 medium onion, diced finely</span><br><span itemprop="ingredients">2 garlic cloves, minced</span><br><span itemprop="ingredients">1 celery rib, sliced thin</span><br><span itemprop="ingredients">1 tsp ground cumin</span><br><span itemprop="ingredients">1/4 tsp salt </span><br><span itemprop="ingredients">Liberal seasoning of freshly ground pepper</span><br> |
Combine all the salsa ingredients in a bowl. Let sit for at least 1 hour.Place 3 cups of the black beans in a large bowl. Process the remaining cup of beans with the eggs until smooth. Stir this mixture into the whole beans along with the bread crumbs.Heat the oil in a medium skillet over medium heat. Add the onion, garlic, and celery and saute until very tender and beginning to brown. Sprinkle on the cumin and cook 1 more minute. Scrape the vegetables into the bean mixture and add the salt and pepper. Stir to mix well. Preheat oven to 375 degrees. Lightly oil a baking sheet.Using a 1/3 cup measuring cup, scoop up 12 portions of the bean mixture and place on the baking sheet. Flatten out with the scoop or your hand. Bake 10 minutes, flip and bake 10 more minutes. Serve the bean cakes with a spoonful of salsa on each. * Note, the cakes can be made in a lightly oiled skillet or pancake griddle. I have also used a Foreman grill. Number of Servings: 6Recipe submitted by SparkPeople user BCJL13. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">294.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">36.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">140.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">48.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">13.6 g</span> <li>Protein: <span itemprop="proteinContent">14.2 g</span> </ul> |
|||
144 | 2022-08-08 08:31:34 | Broccoli Woccoli | Very Good | 4.0 | Use with a bag of pre-shredded broccoli & cauliflower; makes this recipe super quick. | 188 | 12 | <span itemprop="ingredients">16 ox bag of pre-shredded Broccoli & Cauliflower (4 cups)</span><br><span itemprop="ingredients">2/3 cup light whipped salad dressing (do not use fat free mayo for this recipe)</span><br><span itemprop="ingredients">1/2 cup fat free sour cream</span><br><span itemprop="ingredients">2 tsp Splenda</span><br><span itemprop="ingredients">2 tbsp bacon bits</span><br><span itemprop="ingredients">1/2 cup shredded cheddar cheese (low fat)</span><br><span itemprop="ingredients">1 large cut up apple - firm and tart</span><br><span itemprop="ingredients">Parsley, salt, and other spices you like with veggies. I sometimes use a little paprika.</span> |
Mix all the ingredients except the bag of shredded broccoli & cauliflower.Pour mixture over the broccoli & cauliflower. Mix well. Refrigerate for several hours. Divide into small containers for easy snacks or server the next day for a wonderful salad with dinner. This tastes best after one day in the refrigerator! Will last up to 5 days in the fridge.Number of Servings: 12Recipe submitted by SparkPeople user PLOVELIEN. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">60.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">5.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">170.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.9 g</span> <li>Protein: <span itemprop="proteinContent">2.3 g</span> </ul> |
|||
145 | 2022-08-08 08:31:45 | Veggie Kebabs | Very Good | 4.4 | A tasty way to get your veggies during BBQ season | 184 | 10 | 15 | 8 | <span itemprop="ingredients">MARINADE</span><br><br><span itemprop="ingredients">2 TBS Red Wine Vinegar</span><br><span itemprop="ingredients">2 TBS Lemon Juice</span><br><span itemprop="ingredients">3 TBS Olive Oil</span><br><span itemprop="ingredients">1 TBS Fresh Basil, chopped</span><br><span itemprop="ingredients">1 TBS Fresh Parsley, chopped</span><br><span itemprop="ingredients">1 TBS, Dijon mustard</span><br><span itemprop="ingredients">2 clove garlic, minced</span><br><span itemprop="ingredients">salt & pepper to taste</span><br><br><span itemprop="ingredients">VEGGIES</span><br><br><span itemprop="ingredients">2 cups zucchini, sliced about 3/4" thick</span><br><span itemprop="ingredients">2 cups mushrooms, halved</span><br><span itemprop="ingredients">2 cups sweet onion, quartered & pulled into chunks 2-3 layers thick</span><br><br><span itemprop="ingredients">(you can use plenty of other veggies</span> |
Mix together marinade ingredients.Chop veggies into similar size pieces and arrange in a shallow pan, preferably in a single layer.Pour marinade over veggies & refrigerate for 2-4 hours.Remove veggies from marinade & thread onto 8 skewers. Place skewers on BBQ and grill about 10-15 minutes until tender, brushing occasionally with leftover marinade.Make eight one-skewer servings | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">77.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">71.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.6 g</span> <li>Protein: <span itemprop="proteinContent">1.4 g</span> </ul> |
|
146 | 2022-08-08 08:31:47 | Mini Cheesecakes | Very Good | 4.5 | Who can resist thick, creamy decadent cheesecake? Try this low-fat version in the single-serving size. | 850 | 1 | <span itemprop="ingredients">12 low-fat vanilla wafers </span><br><span itemprop="ingredients">3 oz. cream cheese, at room temperature </span><br><span itemprop="ingredients">12 oz. fat-free cream cheese, at room temperature </span><br><span itemprop="ingredients">1/2 cup sugar </span><br><span itemprop="ingredients">1/2 teaspoon vanilla </span><br><span itemprop="ingredients">2 eggs </span><br><span itemprop="ingredients">cherry pie filling</span> |
1. Preheat oven to 350? F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.2. In mixing bowl, beat cream cheese and fat-free cream cheese until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.3. Pour cheesecake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight.4. Decorate cheesecake tops with cherry pie filling.Makes 12 cheesecakes/servings. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">119.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">37.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">212.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">14.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.1 g</span> <li>Protein: <span itemprop="proteinContent">6.0 g</span> </ul> |
|||
147 | 2022-08-08 08:32:00 | Soft-Serve Banana 'Ice Cream' | Very Good | 4.5 | Frozen bananas rival soft serve when given a whirl in the food processor. No cholesterol and no added sugar, just creamy and sweet bananas! | 775 | 15 | 1 | 4 | <span itemprop="ingredients">4 peeled frozen bananas, sliced</span><br><br> | You MUST use a food processor or a high-speed blender for this recipe; a regular blender will not blend the bananas thoroughly enough. | Place frozen bananas in the bowl of a food processor. Pulse several times to break into smaller pieces, then turn on and run for about five minutes, stopping occasionally to scrape down the sides of the bowl. The bananas will start to resemble soft serve in a few minutes. Transfer to a bowl and place in freezer for about 15 minutes, if you'd like, or serve immediately. I topped mine with a tablespoon of pure maple syrup mixed with 2 t dark cocoa powder (calories not included).(Makes four 1/2 cup servings) |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">105.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">1.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">27.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.1 g</span> <li>Protein: <span itemprop="proteinContent">1.3 g</span> </ul> |
148 | 2022-08-08 08:32:12 | Lightened-Up Apple Crisp | Very Good | 4.3 | This healthy apple crisp recipe is sweet and simple to prepare but uses very little added sugar. | 725 | 10 | 30 | 9 | <span itemprop="ingredients">3 medium baking apples, cored, sliced thin</span><br><span itemprop="ingredients">1 tsp cinnamon</span><br><span itemprop="ingredients">2 Tbsp sugar</span><br><span itemprop="ingredients">2 Tbsp flour</span><br><br><span itemprop="ingredients"><b>Topping:</b></span><br><span itemprop="ingredients">1 cup quick oats</span><br><span itemprop="ingredients">1 tsp vanilla</span><br><span itemprop="ingredients">1/2 tsp cinnamon</span><br><span itemprop="ingredients">1/4 cup brown sugar</span><br><span itemprop="ingredients">2 Tbsp heart-healthy margarine</span><br> |
Mix first four ingredients and place into 9-inch (square or round) baking dish. In small bowl, mix topping ingredients until crumbly. Sprinkle topping over the apples. Bake at 325 degrees until apples are soft and topping is golden brown (about 30 minutes). | <ul> <li class="servings">Servings Per Recipe: 9 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">127.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">33.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">25.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.5 g</span> <li>Protein: <span itemprop="proteinContent">1.5 g</span> </ul> |
|
149 | 2022-08-08 08:32:23 | No-Bake Graham Cracker Cheesycake | Very Good | 4.6 | This is a delicious, light, refreshing dessert. It's low cal and sugar and can be made with the lite pie filling in any flavor. Note that this needs to be made the night before to soften the graham crackers. | 581 | 10 | 20 | <span itemprop="ingredients">Low-Fat Graham Crackers</span><br><span itemprop="ingredients">8 oz. fat free cream cheese (softened)</span><br><span itemprop="ingredients">1 cup cold skim milk</span><br><span itemprop="ingredients">2 Tblsp. lemon juice</span><br><span itemprop="ingredients">1 small box instant vanilla pudding (sugar free)</span><br><span itemprop="ingredients">8 oz. fat free Cool Whip</span><br><span itemprop="ingredients">1 can lite cherry pie filling (or any flavor)</span> |
Line the bottom of a 9 x 13 pan with whole graham crackers. Beat the cream cheese until smooth. Add milk and lemon juice to the cream cheese and beat until smooth. Stir in pudding mix, then fold in Cool Whip.Spread 1/2 of cream cheese mixture over graham crackers. Repeat with another layer of graham crackers and cream cheese mixture. Spread pie filling over top.Refrigerate overnight for graham crackers to soften. Enjoy :)Makes approx. 20 servings |
<ul> <li class="servings">Servings Per Recipe: 20 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">88.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">2.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">182.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">16.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.4 g</span> <li>Protein: <span itemprop="proteinContent">2.5 g</span> </ul> |
||
150 | 2022-08-08 08:32:32 | Single-Serving Chocolate Brownie | Very Good | 4.1 | Like a 'No Pudge' fudge brownie in 1 minute. Low-fat, low-cal, plus some fiber! Save this single-serving recipe for when you don't want a whole batch to tempt you! | 466 | 2 | 1 | 1 | <span itemprop="ingredients">1 TBSP whole wheat flour</span><br><span itemprop="ingredients">1 TBSP sugar (do not substitute)</span><br><span itemprop="ingredients">1 TBSP unsweetened cocoa</span><br><span itemprop="ingredients">a pinch of baking soda</span><br><span itemprop="ingredients">a pinch of salt</span><br><span itemprop="ingredients">1 TBSP of low fat vanilla yogurt, add more if needed to blend the mixture</span><br><br> |
Mix all ingredients until combined in a mug. Pop it in the microwave for just over a minute. Then, enjoy! | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">94.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">224.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">22.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">2.6 g</span> </ul> |
|
151 | 2022-08-08 08:32:36 | Carrot Pumpkin Bars | Very Good | 4.5 | The perfect fall dessert. I always have at least one person ask me for the recipe! | 447 | 20 | 25 | 24 | <span itemprop="ingredients">Filling:</span><br><span itemprop="ingredients">2 cups flour</span><br><span itemprop="ingredients">1 1/4 teaspoon pumpkin pie spice</span><br><span itemprop="ingredients">2 teaspoon baking powder</span><br><span itemprop="ingredients">1 teaspoon baking soda</span><br><span itemprop="ingredients">1 cup sugar</span><br><span itemprop="ingredients">1/3 cup light butter/margerine, softened</span><br><span itemprop="ingredients">1/2 cup brown sugar</span><br><span itemprop="ingredients">2 eggs</span><br><span itemprop="ingredients">2 large egg whites</span><br><span itemprop="ingredients">1 can (15 oz.) pumpkin pie filling</span><br><span itemprop="ingredients">1 cup carrot, finely shredded</span><br><br><span itemprop="ingredients">Cream cheese topping:</span><br><span itemprop="ingredients">4 oz light cream cheese, softened</span><br><span itemprop="ingredients">1/4 cup sugar</span><br><span itemprop="ingredients">1 tablespoon skim milk</span> |
Pre-heat oven to 350. Grease 15 x 10 jellyroll pan.Prepare Filling:In small bowl: combine flour, pumpkin spice, baking powder & baking soda.In larger bowl: Beat sugar, butter and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie mix and carrots. Beat until well blended. Add flour mixture and mix until well blended. Spread onto greased pan. Prepare Cream Cheese topping: Mix together cream cheese, sugar and milk until thoroughly blended.Drop teaspoon-fulls of topping over pumpkin batter and swirl mixture with a butter knife. Bake for 25-30 minutes or until cake tester (inserted in center) comes out clean. Cool in pan completely on wire rack before cutting into squares.Makes 24 squares. |
<ul> <li class="servings">Servings Per Recipe: 24 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">131.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">15.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">177.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">28.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.4 g</span> <li>Protein: <span itemprop="proteinContent">2.8 g</span> </ul> |
|
152 | 2022-08-08 08:32:41 | Fruit Pizza | Very Good | 4.3 | This quick and easy fruit pizza makes a delicious, refreshing dessert and a colorful centerpiece. Try it at your next special occasion | 423 | 10 | 12 | 10 | <span itemprop="ingredients"> 1/2 package of refrigerated sugar cookie dough</span><br><span itemprop="ingredients"> 8 ounces reduced-fat cream cheese, whipped</span><br><span itemprop="ingredients"> 1/3 cup powdered sugar</span><br><span itemprop="ingredients"> 1/2 teaspoon vanilla</span><br><span itemprop="ingredients"> 1 tablespoon water</span><br><span itemprop="ingredients"> 1/4 cup apricot preserves</span><br><span itemprop="ingredients"> Fruit of your choice (sliced bananas, sliced strawberries, sliced kiwi, seedless grapes cut in half, blueberries, melon balls sliced in half)</span><br> |
CRUST: Spread the sugar cookie dough over a 14-inch pizza pan. Bake in a 375 degree oven for 12 minutes or until lightly golden brown. Cool in the pan. TOPPING: Blend the cream cheese with the sugar and vanilla until completely mixed. Spread in a thin layer over the cooled crust. FRUIT LAYER: Creatively arrange the fruit in circles while slightly overlapping the slices around the crust. GLAZE: Bring the water and preserves to a boil, stirring constantly. Lightly brush this glaze on top on the fruit to preserve the color. Refrigerate until ready to serve. Makes 10 servings. |
<ul> <li class="servings">Servings Per Recipe: 10 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">256.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">12.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">22.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">225.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">35.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">2.6 g</span> </ul> |
|
153 | 2022-08-08 08:32:45 | 5-Minute Berry Smoothie | Very Good | 4.5 | A quick and delicious smoothie to satisfy that sweet tooth in a healthy way! | 414 | 5 | 3 | <span itemprop="ingredients">1 cup berries any type (I like Kirkland's Frozen Mixed Berry Blend)</span><br><span itemprop="ingredients">1 small banana (6")</span><br><span itemprop="ingredients">1 cup Low Fat Vanilla Yogurt (I used Mountain High which is made with fructose, if you use an artificially sweetened product the calories will be lower)</span><br><span itemprop="ingredients">1/2 cup skim milk or enough as needed to make to a drinking consistency</span> |
Place all ingredients in blender and process to desired consistency. Makes 3 servings approx 3/4 cup each. | <ul> <li class="servings">Servings Per Recipe: 3 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">130.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">5.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">71.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">25.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.3 g</span> <li>Protein: <span itemprop="proteinContent">5.3 g</span> </ul> |
||
154 | 2022-08-08 08:32:55 | Banana Bread | Very Good | 4.5 | This comes out so moist, and you cut out most of the fat using applesauce. | 375 | 10 | 60 | 12 | <span itemprop="ingredients">2 cups flour</span><br><span itemprop="ingredients">3/4 cup sugar</span><br><span itemprop="ingredients">3 tsp baking powder</span><br><span itemprop="ingredients">1/2 tsp baking soda</span><br><span itemprop="ingredients">1/2 tsp salt</span><br><span itemprop="ingredients">1 egg</span><br><span itemprop="ingredients">3/4 cup milk</span><br><span itemprop="ingredients">1/4 cup applesauce</span><br><span itemprop="ingredients">1 1/2 cups mashed bananas</span> |
Preheat oven to 350. Grease bread loaf pan, unless it's non stick.Mix all dry ingredients into a large bowl, make sure to mix well.Mix all wet ingredients in another bowl, make sure to mix thoroughly.Add liquid mix to dry mix and stir thoroughly.Put into bread loaf pan and cook for approximately 55 to 65 minutes. I always start checking the colour around 50 minutes, should be a nice golden brown. Insert a toothpick in centre to check if it's done. Toothpick may be moist from bananas, just make sure it's not moist from batter.Let bread cool in pans for about 5 to 10 minutes. Run a knife along outside edge to loosen sides.Looking for something sweet, add chocolate chips, just make sure to add in your calories.This bread is great warm with peanut butter on it. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">147.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">16.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">381.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">32.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.4 g</span> <li>Protein: <span itemprop="proteinContent">3.5 g</span> </ul> |
|
155 | 2022-08-08 08:33:06 | Oreo Cream Dessert | Very Good | 4.3 | A simple sweet treat that's sure to impress! | 349 | 10 | 12 | <span itemprop="ingredients">1 (1.5 oz) box Jello fat free, sugar free, pudding (vanilla or chocolate)</span><br><span itemprop="ingredients">3 cups fat free milk</span><br><span itemprop="ingredients">1 (8 oz) container Cool Whip Free</span><br><span itemprop="ingredients">9 reduced-fat Oreos</span><br><br> | Chop/crush Oreos, in grinder/blender, spread out over 13 x 9 inch pan. Spray with 10 squirts of (any) spray butter, over Oreos (to hold them in place). Combine milk, pudding, and cool whip in bowl. Pour over top of Oreos, and let set up in the fridge for about 30 minutes. Makes about 12 servings. Cut 12 servings from 13 x 9 pan evenly.*This is a great dessert that allows you to give into that sweet tooth, without going overboard on calories or taste! |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">119.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">1.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">247.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">19.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.3 g</span> <li>Protein: <span itemprop="proteinContent">2.4 g</span> </ul> |
||
156 | 2022-08-08 08:33:12 | Coconut Meringue Cookies | Very Good | 4.6 | These are light, fluffy and only about 50 calories each! | 306 | 20 | <span itemprop="ingredients">1-1/2 cups sweetened shredded coconut</span><br><span itemprop="ingredients">2 egg whites</span><br><span itemprop="ingredients">1/4 tsp vanilla extract </span><br><span itemprop="ingredients">Dash of salt</span><br><span itemprop="ingredients">2/3 cup granulated sugar</span><br><br> | Beat egg whites and dash of salt until soft peaks form. Gradually add in sugar while beating until peaks are stiff and glossy. Fold in coconut. Drop by rounded teaspoon onto greased baking sheet.Bake at 325*F 18-20 minutes until set and very slightly browned. Center will still be soft. | <ul> <li class="servings">Servings Per Recipe: 20 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">52.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">20.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.3 g</span> <li>Protein: <span itemprop="proteinContent">0.6 g</span> </ul> |
|||
157 | 2022-08-08 08:33:20 | Leprachaun Pie | Very Good | 4.3 | A fun pie for St Patricks day or ANY day! | 284 | 5 | 8 | <span itemprop="ingredients">1 reduced fat graham cracker crust</span><br><span itemprop="ingredients">8 oz tub fat free whipped topping, thawed</span><br><span itemprop="ingredients">1 box fat free pistachio pudding</span><br><span itemprop="ingredients">20 oz can crushed pineapple in own juice</span><br><br> | Mix thoroughly the whipped topping, pudding powder and drained pineapple. pile into crust, chill and enjoy!cut into 6 or 8 servingsNumber of Servings: 8Recipe submitted by SparkPeople user NIGHTSKYSTAR. | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">135.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">61.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">11.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.6 g</span> <li>Protein: <span itemprop="proteinContent">0.1 g</span> </ul> |
||
158 | 2022-08-08 08:33:31 | 1-Minute Faux Bananas Foster | Very Good | 4.6 | A simple, low-calorie dessert with just 4 ingredients! | 269 | 1 | 1 | 1 | <span itemprop="ingredients">1/2 medium banana</span><br><span itemprop="ingredients">1/2 tbsp of honey</span><br><span itemprop="ingredients">dash of cinnamon</span><br><span itemprop="ingredients">1/4 cup of frozen yogurt</span> | The recipe with 1/2 banana makes an individual serving. I use 1 banana to make dessert for me and my sweetie.Put 1/2 banana into a bowl and pour honey on top. Sprinkle the cinnamon and cook the banana+honey+cinnamon in the microwave for about 1 minute or until soft (if you are doing 2 servings, you will need about 1 minute and 1/2). The water from the banana will make a watery syrup with the honey. Add the frozen yogurt on top of the warm banana+syrup and enjoy. This is delicious comfort food, for just 150 calories. And it takes less than 3 minutes - including prep work, cooking, and serving. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">143.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">32.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">31.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.9 g</span> <li>Protein: <span itemprop="proteinContent">2.1 g</span> </ul> |
|
159 | 2022-08-08 08:33:38 | Banana Raisin Muffins | Very Good | 4.3 | Bake these over the weekend, and enjoy throughout the week for breakfast or a snack. | 264 | 1 | <span itemprop="ingredients">1/4 cup sugar</span><br><span itemprop="ingredients">1 teaspoon baking soda</span><br><span itemprop="ingredients">1/4 teaspoon salt</span><br><span itemprop="ingredients">1 1/2 cups whole wheat flour</span><br><span itemprop="ingredients">1/4 cup olive oil</span><br><span itemprop="ingredients">1/4 cup 1% milk</span><br><span itemprop="ingredients">2 medium bananas, mashed (around 1 cup)</span><br><span itemprop="ingredients">1 teaspoon vanilla extract</span><br><span itemprop="ingredients">1/3 cup raisins</span> |
1. Preheat oven to 375? F. 2. Measure sugar, baking soda, salt and flour into a bowl. Stir well to combine ingredients. 3. Add oil, milk, mashed bananas and vanilla; mix just until flour is moistened.4. Fold in raisins. 5. Use a non-stick muffin pan, or muffin papers. Fill muffin cups 2/3 full with batter. 6. Bake 15-20 minutes or until golden brown. Remove from pan right away.Makes 6 muffins, one per serving.Reprinted with permission by Public Health ? Seattle & King County |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">274.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">314.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">46.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.0 g</span> <li>Protein: <span itemprop="proteinContent">5.1 g</span> </ul> |
|||
160 | 2022-08-08 08:33:47 | Black Bean Brownies | Good | 3.5 | Guiltless high-fiber, high-protein brownies. | 259 | 16 | <span itemprop="ingredients">15oz can black beans (drained & rinsed well)</span><br><span itemprop="ingredients">4 large eggs</span><br><span itemprop="ingredients">1/2 cup granulated Splenda</span><br><span itemprop="ingredients">3 tbsp cocoa powder</span><br><span itemprop="ingredients">2 tbsp strong coffee (or 1 tbsp instant coffee dissolved in 1 tbsp hot water)</span><br><span itemprop="ingredients">1 tsp baking powder</span><br><span itemprop="ingredients">2 tbsp canola or olive oil</span><br><span itemprop="ingredients">1 tsp vanilla</span> |
Preheat oven to 350*F. Prepare an 8x8 baking pan by spraying it with cooking spray.Mix all ingredients in a food processor or blender. Add the beans last and make sure you blend VERY well. Bake for 30 minutes, or until toothpick comes out clean. Allow to cool before slicing. Brownies are approx. 2"x2" in size.Number of Servings: 16Recipe submitted by SparkPeople user GENEVIVA. | <ul> <li class="servings">Servings Per Recipe: 16 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">79.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">53.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">45.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">4.1 g</span> </ul> |
|||
161 | 2022-08-08 08:33:50 | Joey's Peanut Butter Cookies | Very Good | 4.5 | My boyfriend's special recipe makes the peanut butteriest tasting cookie I have ever tasted. These soft and chewy peanut buttery cookies are the best! | 249 | 15 | 10 | 36 | <span itemprop="ingredients">1 cup peanut butter </span><br><span itemprop="ingredients">1/2 cup butter, softened </span><br><span itemprop="ingredients">1/2 cup white sugar </span><br><span itemprop="ingredients">1/2 cup packed brown sugar </span><br><span itemprop="ingredients">1 egg </span><br><span itemprop="ingredients">3 tablespoons milk </span><br><span itemprop="ingredients">1 teaspoon vanilla extract </span><br><span itemprop="ingredients">1 1/4 cups all-purpose flour </span><br><span itemprop="ingredients">3/4 teaspoon baking powder </span><br><span itemprop="ingredients">1/4 teaspoon salt </span> |
Preheat oven to 375 degrees F (190 degrees C). In a large bowl, cream together the peanut butter, butter, white sugar, and brown sugar until well blended. Beat in the egg, milk, and vanilla one at a time. Combine the flour, baking powder, and salt; stir into creamed mixture. Roll tablespoonfuls of dough into balls. Place cookies 2 inches apart onto ungreased cookie sheets. Press each ball once with fork tines. Bake for 8 to 10 minutes in the preheated oven, or until edges are lightly browned. |
<ul> <li class="servings">Servings Per Recipe: 36 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">94.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">10.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">85.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">9.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.6 g</span> <li>Protein: <span itemprop="proteinContent">2.6 g</span> </ul> |
|
162 | 2022-08-08 08:34:00 | 80-Calorie Chocolate Chip Cookies | Very Good | 4.2 | Very yummy and much lighter than regular chocolate chip cookies. Considered a hit by all! | 248 | 15 | 10 | 26 | <span itemprop="ingredients">1/2 cup granulated sugar</span><br><span itemprop="ingredients">1/2 cup brown sugar</span><br><span itemprop="ingredients">1/4 cup butter or margarine, melted</span><br><span itemprop="ingredients">1 egg white</span><br><span itemprop="ingredients">1 cup flour</span><br><span itemprop="ingredients">1/2 tsp. baking soda</span><br><span itemprop="ingredients">1/2 cup chocolate chips</span> |
Mix all ingredients until well combined and drop by teaspoonful on a cookie sheet, counting out 26 cookies. Add just a splash of water if needed to make dough stick together.Bake at 350 for 8-11 minutes.Enjoy! | <ul> <li class="servings">Servings Per Recipe: 26 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">83.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">5.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">42.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">15.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.3 g</span> <li>Protein: <span itemprop="proteinContent">0.8 g</span> </ul> |
|
163 | 2022-08-08 08:34:06 | Grilled Strawberry & Cream Pita | Very Good | 4.1 | This is a great dessert that's delicious when strawberries are in season. | 246 | 2 | 5 | 2 | <span itemprop="ingredients">3 T cream cheese, low fat, softened</span><br><span itemprop="ingredients">1 c strawberries, sliced</span><br><span itemprop="ingredients">1 whole wheat pita bread</span><br><span itemprop="ingredients">1 sprig fresh mint</span> | Cut pita bread in half. Gently open pocket. Combine cream cheese with 1/4 cup of the strawberries, mashing the berries as you mix. Spread half of mixture inside each half of the pita. Fill with remaining strawberries. Heat a cast iron pan, grill or skillet to warm. Spray sandwich with nonstick spray and grill both sides until golden. Enjoy warm. Garnish with mint. | <ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">144.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">12.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">218.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">21.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.4 g</span> <li>Protein: <span itemprop="proteinContent">5.5 g</span> </ul> |
|
164 | 2022-08-08 08:34:15 | Best Ever Banana Chocolate Chip Muffins | Very Good | 4.6 | Moist and not too sweet, these banana-chocolate chip muffins are tasty for breakfast, dessert, or a snack. | 243 | 10 | 20 | 24 | <span itemprop="ingredients">3 large bananas</span><br><span itemprop="ingredients">3/4 cup granulated sugar</span><br><span itemprop="ingredients">1 egg</span><br><span itemprop="ingredients">1 tsp baking soda</span><br><span itemprop="ingredients">1 tsp baking powder</span><br><span itemprop="ingredients">1/2 tsp salt</span><br><span itemprop="ingredients">1 1/2 cups all-purpose flour</span><br><span itemprop="ingredients">1/3 cup melted butter or unsweetened applesauce (recipe calculated using applesauce)</span><br><span itemprop="ingredients">Chocolate chips (to taste--1 cup calculated)</span> |
My sister-in-law experimented with many different recipes to get this right. She is a great cook and we all love her muffins. This can also be put in a bread pan to make banana bread. | Mash bananasadd sugar and eggadd melted butteradd dry ingredientsmix in chocolate chipsBake for 18 - 20 minutes at 375** I use applesauce in place of butter to make it more healthy/less calories and they still taste REALLY good and I use whole wheat flour. These are delicious muffins, hey anything with chocolate chips usually is.***To get 24 muffins, I do not fill the muffin tins. I usually fill them about 1/2 way or less. |
<ul> <li class="servings">Servings Per Recipe: 24 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">102.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">7.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">125.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">20.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.8 g</span> <li>Protein: <span itemprop="proteinContent">1.7 g</span> </ul> |
165 | 2022-08-08 08:34:23 | Self-Crust Pumpkin Pie | Very Good | 4.6 | This delicious pie makes it's own "crust" while baking. My mother-in-law gave me the recipe.1/8 of pie = 2 WW points1/8 of pie = 1/2 vegetable serving | 232 | 5 | 55 | 8 | <span itemprop="ingredients">1/2 c. fat free egg substitute</span><br><span itemprop="ingredients">15 oz can pure pumpkin</span><br><span itemprop="ingredients">1/3 c. white sugar</span><br><span itemprop="ingredients">1/3 c. packed brown sugar</span><br><span itemprop="ingredients">1/4 tsp. salt</span><br><span itemprop="ingredients">1 1/2 tsp cinnamon</span><br><span itemprop="ingredients">3 tbsp white flour</span><br><span itemprop="ingredients">1 c. dry milk</span><br><span itemprop="ingredients">1 c. water</span> |
1. Mix all ingredients except water togetherin a large bowl.2. Gradually stir in water until well mixed.3. Spray a 9-inch pan with cooking spray.Pour batter into pan.4. Bake at 350° for 45-55 minutesor until knife inserted 1 inch from the centercomes out clean.**Keep pie chilled after cooking.Number of Servings: 8Recipe submitted by SparkPeople user JESSICAB1221. | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">133.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">156.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">28.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.5 g</span> <li>Protein: <span itemprop="proteinContent">5.7 g</span> </ul> |
|
166 | 2022-08-08 08:34:27 | Pineapple Angel Food Cake | Very Good | 4.5 | Just two ingredients create this light and delicious dessert! | 224 | 12 | <span itemprop="ingredients">1 box (1-step) angel food cake mix</span><br><span itemprop="ingredients">1 large can crushed pineapple</span> | Put dry cake mix in bowl (do not add the water as directed on the box). Add entire can of pineapple with juice. Mix carefully until all dry mix in incorporated. Pour into either a tube pan, 9x13 pan, or cupcake pan with liners. Bake at 350 degrees for time on box for size pan (around 30-40 minutes. When sides pull away from pan and toothpick, cake is done.Can also use low calorie cherry, blueberry, or lemon canned pie filling instead of pineapple. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">147.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">243.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">34.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.4 g</span> <li>Protein: <span itemprop="proteinContent">3.1 g</span> </ul> |
|||
167 | 2022-08-08 08:34:31 | Citrus Cheesecake | Very Good | 4.3 | A zesty way to prepare a traditional cheesecake. | 217 | <span itemprop="ingredients">Basic Ingredients</span><span itemprop="ingredients"><ul><li>nonfat cooking spray</span><span itemprop="ingredients"><li>1 cup graham cracker crumbs</span><span itemprop="ingredients"><li>2 tablespoons brown sugar</span><span itemprop="ingredients"><li>2 tablespoons butter or margarine, melted | 1. Preheat oven to 300? F. 2. Prepare the crust: Coat a 9-inch springform pan with cooking spray. In a medium bowl, mix crumbs, brown sugar and butter then firmly press mixture into bottom and 2 inches up the sides of the pan. 3. Prepare the filling: In a large sized mixing bowl, combine sugar and flour then add vanilla, cream cheese, and eggs. Beat until smooth. Add milk, sour cream, citrus juices and peels and beat until smooth. 4. In a separate mixing bowl, using clean and dry beaters, beat egg whites at room temperature at high speed until soft peaks form. Gradually add 1/4 cup sugar, 1 tablespoon at a time and beat until stiff peaks form. Gently fold egg white mixture with cream cheese mixture. 5. Pour into prepared crust and bake at 300? F for 1 hour or until set. Remove from oven and let completely cool on a wire rack. Cover and chill for 4 hours or overnight. 6. Sprinkle with grated lemon, lime and orange zest before serving (optional.) Serves 12.Reprinted with permission by Public Health ? Seattle & King County |
<ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">177.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">42.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">286.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.7 g</span> <li>Protein: <span itemprop="proteinContent">8.6 g</span> </ul> |
||||
168 | 2022-08-08 08:34:38 | Apple Coffee Cake | Very Good | 4.3 | Apples and raisins provide the moistness, which means less oil can be used in this low saturated fat, low cholesterol, and low sodium coffee cake. | 207 | 1 | <span itemprop="ingredients">5 cups tart apples, cored, peeled, chopped </span><br><span itemprop="ingredients">1 cup sugar </span><br><span itemprop="ingredients">1 cup dark raisins </span><br><span itemprop="ingredients">1/2 cup pecans, chopped </span><br><span itemprop="ingredients">1/4 cup olive oil </span><br><span itemprop="ingredients">2 teaspoon vanilla </span><br><span itemprop="ingredients">1 egg, beaten </span><br><span itemprop="ingredients">2 1/2 cup sifted whole grain flour </span><br><span itemprop="ingredients">1 1/2 teaspoon baking soda </span><br><span itemprop="ingredients">2 teaspoon ground cinnamon </span><br> |
1.Preheat oven to 350? F. 2.Lightly oil a 13x9x2-inch pan. 3.In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes. 4.Stir in oil, vanilla and egg. Sift together flour, soda and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients. 5.Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving. Yield: 20 servings--Serving Size: 3-1/2-inch x 2-1/2-inch piece |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">179.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">9.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">105.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">33.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.8 g</span> <li>Protein: <span itemprop="proteinContent">2.8 g</span> </ul> |
|||
169 | 2022-08-08 08:34:47 | Cranberry-Almond Oatmeal Cookies | Good | 3.7 | Pumpkin is subbed for butter in this lowfat treat! Cranberries and almonds add flavor and nutrition! | 206 | 48 | <span itemprop="ingredients">1 cup canned pumpkin</span><br><span itemprop="ingredients">1 cup brown sugar</span><br><span itemprop="ingredients">2 eggs</span><br><span itemprop="ingredients">1tsp vanilla</span><br><span itemprop="ingredients">1.5 cups whole wheat flour </span><br><span itemprop="ingredients">1 tsp baking soda</span><br><span itemprop="ingredients">1 tsp cinnamon</span><br><span itemprop="ingredients">.5 tsp salt</span><br><span itemprop="ingredients">3 cups oatmeal</span><br><span itemprop="ingredients">1 cup dried cranberries (craisins) </span><br><span itemprop="ingredients">.5 cup almonds</span> |
-Heat oven to 350 degrees-Beat together pumpkin and sugar-Add eggs and vanilla, beat well-Add flour, baking soda, cinnamon salt ; mix-Stir in oats, craisins and almonds -Drop rounded spoonfuls onto ungreased cookie sheet-Bake 10-12 mins. -Let cool one minuteEnjoy. | <ul> <li class="servings">Servings Per Recipe: 48 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">64.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">7.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">76.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">14.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.3 g</span> <li>Protein: <span itemprop="proteinContent">1.6 g</span> </ul> |
|||
170 | 2022-08-08 08:34:54 | No Flour Peanut Butter Cookies (Gluten-free) | Very Good | 4.6 | These peanut butter cookies have the best flavor! They look and taste just like cookies made with flour. Plus, they are gluten and dairy free! | 205 | 5 | 9 | 36 | <span itemprop="ingredients">1 cup sugar</span><br><span itemprop="ingredients">1 cup natural peanut butter</span><br><span itemprop="ingredients">1 large egg</span> | 1) Preheat oven to 375 degrees F 2) Mix all three ingredients 3) Scoop out the dough and roll it into one inch balls4) Place on prepared cookie sheet 2 inches apart5) Use a flat bottomed cup to somewhat flatten each dough ball out or press flat with a fork 6) Cook for exactly 9 minutes7) Once removed from the oven, let the cookies cool for a few minutes before placing them on a cooling rack8) Recipe should yield about 36 cookies*Best to eat after they cool (they are firmer) |
<ul> <li class="servings">Servings Per Recipe: 36 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">67.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">6.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">21.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.4 g</span> <li>Protein: <span itemprop="proteinContent">1.7 g</span> </ul> |
|
171 | 2022-08-08 08:35:07 | Easy Peanut Butter Cookies | Very Good | 4.4 | Makes 14-ish cookies, sized about 1.5 to 2 inches in diameter each (I don't follow instructions too well - there's just NOT a teaspoon-sized cookie in my repertoire!) | 205 | 5 | 12 | 14 | <span itemprop="ingredients">1 cup peanut butter</span><br><span itemprop="ingredients">1 cup sugar</span><br><span itemprop="ingredients">1 egg</span><br> | - Mix all ingredients together- Drop by teaspoons on cookie sheet- Bake at 325 for 8 to 12 minutes | <ul> <li class="servings">Servings Per Recipe: 14 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">163.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">13.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">94.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">18.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.5 g</span> <li>Protein: <span itemprop="proteinContent">4.9 g</span> </ul> |
|
172 | 2022-08-08 08:35:18 | Pumpkin Brownies | Very Good | 4.2 | The easiest brownies you'll ever make! | 203 | 10 | 30 | 16 | <span itemprop="ingredients">1 15 oz can pumpkin puree</span><br><span itemprop="ingredients">1 devil's food cake mix</span><br><span itemprop="ingredients">2 tablespoons water</span> | Coat 13x9 pan with cooking sprayMix canned pumpkin into cake mix. Add a little water as needed- batter is suppose to be thick. Pour into greased pan & bake for about 30mins. When inserted, knife or toothpick should come out clean. You can spice this up by adding a tsp vanilla or chocolate chips or nuts- but make sure you add in the extra calories! :) | <ul> <li class="servings">Servings Per Recipe: 16 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">135.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">278.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.4 g</span> <li>Protein: <span itemprop="proteinContent">1.8 g</span> </ul> |
|
173 | 2022-08-08 08:35:20 | Caramel Apple Salad | Very Good | 4.6 | Great as a side dish or dessert! | 201 | 16 | <span itemprop="ingredients">8 oz. tub of Cool Whip FREE</span><br><span itemprop="ingredients">1 box sugar free instant Butter Scotch Pudding mix</span><br><span itemprop="ingredients">14 oz. can pineapple tidbits in juice</span><br><span itemprop="ingredients">4 large Red Delicious or Fuji Apples (or more)</span><br><span itemprop="ingredients">4 large Granny Smith Apples (or more)</span><br> |
Combine pudding mix and pineapple (with juice) in large bowl. Mix well and set aside. Dice apples into small pieces and combine with pudding mixture. Fold in Cool Whip FREE till well mixed. Chill and serve.** I like to make this with as many apples as I can put into the pudding mixture and still have the apples pieces fairly well coated ... lots more apple than creamy mixture ... almost like a dressing. ** This is also delicious made with Sugar Free Vanilla pudding. It doesn't have the same 'caramel apple' flavor, but it is incredibly yummy!Number of Servings: 16Recipe submitted by SparkPeople user ELAINEHN. |
<ul> <li class="servings">Servings Per Recipe: 16 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">90.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">27.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">20.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.1 g</span> <li>Protein: <span itemprop="proteinContent">0.2 g</span> </ul> |
|||
174 | 2022-08-08 08:35:23 | 100-Calorie Cinnamon Pancakes! | Very Good | 4.1 | I am known for my pancakes, so trust me on this one! | 600 | 15 | 15 | 8 | <span itemprop="ingredients">Whole Wheat Flour, 1.25 cup</span><br><span itemprop="ingredients">Baking Soda, 1 tsp </span><br><span itemprop="ingredients">Splenda No Calorie Sweetener, 2 tbsp</span><br><span itemprop="ingredients">Skim Milk, 1 cup</span><br><span itemprop="ingredients">Eggbeaters, .5 cup</span><br><span itemprop="ingredients">Vanilla extract, 1 tbsp </span><br><span itemprop="ingredients">Cinnamon, 2 tbsp </span> |
Mix flour, baking soda, and splenda in bowl. Mix milk, eggs, and vanilla in another bowl. Beat into dry mix roughly, so as to add more air to mix. Stir in cinnamon last. Serving size is 1/3 cup mix. Use PAM on skillet when cooking and sweeten with sugar free syrup and/or fruit!Serving size is one pancake. If you use less than 1/3 of a cup batter (like 1/4, or 1/6) you can have two for 100 calories! Smaller, but more! :) |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">115.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">296.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">18.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.3 g</span> <li>Protein: <span itemprop="proteinContent">9.7 g</span> </ul> |
|
175 | 2022-08-08 08:35:33 | Light & Easy Vegetable Fried Rice | Very Good | 4.2 | This super simple recipe is so much better for you than takeout, and is ready in minutes. Use brown rice to give you lasting energy! | 506 | 1 | <span itemprop="ingredients">3 cups cooked brown rice</span><br><span itemprop="ingredients">1 10 oz. package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)</span><br><span itemprop="ingredients">1 small onion, finely chopped</span><br><span itemprop="ingredients">2 eggs, lightly beaten</span><br><span itemprop="ingredients">2 teaspoons olive oil</span><br><span itemprop="ingredients">3 teaspoons low sodium soy sauce</span><br> |
1. In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.2. Reduce heat to medium and add vegetables to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.4. Add the eggs, and scramble until cooked firm.5. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.Makes 8 servings.Reprinted with permission by Public Health ? Seattle & King County |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">136.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">40.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">147.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">23.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.0 g</span> <li>Protein: <span itemprop="proteinContent">4.6 g</span> </ul> |
|||
176 | 2022-08-08 08:35:39 | Quinoa with Spinach and Feta Cheese | Very Good | 4.4 | Quinoa is similar to brown rice, with a higher protein content. This is a delicious side dish or light meal. | 401 | 5 | 15 | 2 | <span itemprop="ingredients">1/2 cup uncooked quinoa</span><br><span itemprop="ingredients">1 tsp. extra virgin olive oil</span><br><span itemprop="ingredients">2 cloves garlic, sliced very thin</span><br><span itemprop="ingredients">1 cup Fresh Express Baby Spinach </span><br><span itemprop="ingredients">1 ounce feta cheese</span> | Rinse the quinoa in a strainer. (Use a sifter if you don't have a strainer that's small enough.) In a small saucepan, add the quinoa and 1 cup of water. Bring to a boil over high heat, then cover and reduce heat to simmer until water is absorbed, about 10-15 minutes.Meanwhile, heat a skillet over medium heat and add the olive oil and garlic. Cook the garlic in the oil until the edges of the garlic turns very light brown, being careful not to burn the garlic (reduce heat to low if necessary). When the quinoa is done cooking, add it to the skillet along with the spinach. Stir it together until the spinach wilts. Add the crumbled feta cheese and stir to combine. Makes 2 servings.*Edit* I discovered why the calorie count was so high. The nutrition info in the database for the quinoa was completely different than what's listed on the box (for the same brand I used). So I changed the info on the quinoa, and now the nutrition info should be correct. Sorry about that!* |
<ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">232.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">12.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">175.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">32.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.4 g</span> <li>Protein: <span itemprop="proteinContent">7.6 g</span> </ul> |
|
177 | 2022-08-08 08:35:44 | Spicy Baked Sweet Potato Fries | Very Good | 4.5 | A healthy alternative to an American favorite. | 395 | 10 | 20 | 4 | <span itemprop="ingredients"> 2 medium sweet potatoes, washed and cut lengthwise into strips </span><br><span itemprop="ingredients"> 1 1/2 tablespoons olive oil</span><br><span itemprop="ingredients"> 1 teaspoon ground cumin</span><br><span itemprop="ingredients"> 1/2 teaspoon chili powder</span><br><span itemprop="ingredients"> 1/4 teaspoon salt</span><br><span itemprop="ingredients"> 1/2 teaspoon onion powder</span><br> |
1. Line cookie sheet with aluminum foil or parchment paper. 2. Preheat oven to 450? F.3. In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.4. Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).5. Bake for 20 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).Makes 4 servings. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">116.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">158.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">16.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.1 g</span> <li>Protein: <span itemprop="proteinContent">1.2 g</span> </ul> |
|
178 | 2022-08-08 08:35:49 | Sweet and Spicy Potato Oven Fries | Very Good | 4.3 | A great tasting and healthy alternative to fries. | 380 | 10 | 20 | 2 | <span itemprop="ingredients">1 large sweet potato</span><br><span itemprop="ingredients">Cooking spray </span><br><span itemprop="ingredients">1 teaspoon sugar</span><br><span itemprop="ingredients">1/2 teaspoon salt</span><br><span itemprop="ingredients">1/4 teaspoon ground red pepper</span><br><span itemprop="ingredients">1/8 teaspoon black pepper</span><br> | -Preheat the oven to 500 degrees -Peel and chop the sweet potato into strips or wedges.-Add to a medium bowl with the potato wedges the next 5 ingredients (cooking spray, sugar, salt, ground red pepper, black pepper). Toss well to coat.-Arrange potatoes on baking sheet in a single layer. Bake for 10 minutes, flip the potatoes and bake another 10 minutes, until tender and browned.Makes 2 servings. |
<ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">80.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">590.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">18.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.0 g</span> <li>Protein: <span itemprop="proteinContent">1.1 g</span> </ul> |
|
179 | 2022-08-08 08:35:55 | Black Bean Hummus | Very Good | 4.2 | Smoky from the cumin with a hidden serving of vegetables, this dip is equally delicious in a burrito as it is spread on tortilla chips. | 370 | 5 | 5 | 16 | <span itemprop="ingredients">3 cups cooked black beans (about 2 cans, drained and rinsed)</span><br><span itemprop="ingredients">1 small onion, diced</span><br><span itemprop="ingredients">1/2 green pepper, diced</span><br><span itemprop="ingredients">3 cloves garlic, minced</span><br><span itemprop="ingredients">2 T ground cumin</span><br><span itemprop="ingredients">1 1/2 t olive oil </span><br><span itemprop="ingredients">2 T chopped fresh cilantro</span><br><span itemprop="ingredients">1/4 c vegetable broth </span><br> |
I spread this on bread or tortillas with vegetables for a quick sandwich, I dip carrots and celery into it, and I eat it with tortilla chips for a snack. | Drain and rinse black beans if using canned. Place olive oil in skillet set over medium-high heat. Add onions, peppers, and garlic and saute about three minutes, until vegetables are fragrant and starting to brown slightly. Add cumin, stir well, reduce heat to medium and cook another two minutes. Place beans in food processor and pulse several times. Add vegetable mixture and pulse a few more times. Add vegetable broth in small batches to thin the dip to the desired consistency. Garnish with chopped cilantro. Serve immediately or store in refrigerator for up to 10 days. Makes 16 1/4-cup servings! |
<ul> <li class="servings">Servings Per Recipe: 16 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">32.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">4.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">5.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.7 g</span> <li>Protein: <span itemprop="proteinContent">1.7 g</span> </ul> |
180 | 2022-08-08 08:36:07 | Coach Nicole's Fresh & Skinny Guacamole | Very Good | 4.4 | Cucumbers give this guacamole a refreshing flavor while also cutting the calories in each serving. | 353 | 5 | 1 | 8 | <span itemprop="ingredients">2 ripe avocados, peeled and chopped</span><br><span itemprop="ingredients">1/3 medium organic* cucumber, chopped</span><br><span itemprop="ingredients">1/3 medium onion, chopped (I use red onion)</span><br><span itemprop="ingredients">1 garlic clove, minced</span><br><span itemprop="ingredients">1 tsp cumin powder</span><br><span itemprop="ingredients">1 squeeze lemon (about 1-2 Tbsp juice)</span><br><span itemprop="ingredients">Salt to taste (about 1/2 tsp)</span> |
*If using conventional (non-organic) cucumber, peel skin and discard as cukes sprayed with pesticides retain most of those chemicals in the peel, which should not be consumed. | Add all ingredients to blender or food processor and process to desired consistency. Add salt (about 1/2 tsp) to taste. Serve chilled. Enjoy with your favorite chips or tortillas. | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">76.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">143.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">4.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.1 g</span> <li>Protein: <span itemprop="proteinContent">1.0 g</span> </ul> |
181 | 2022-08-08 08:36:16 | Whole Wheat Waffles | Very Good | 4.3 | A terrific way to start your day, much better than the frozen waffles you can find at the grocery store. | 341 | 5 | <span itemprop="ingredients">1-3/4 cup whole wheat flour </span><br><span itemprop="ingredients">1/2 tsp of salt</span><br><span itemprop="ingredients">1 tbsp baking powder</span><br><span itemprop="ingredients">2 egg yolks</span><br><span itemprop="ingredients">2 egg whites</span><br><span itemprop="ingredients">1-3/4 cup skim milk</span><br><span itemprop="ingredients">1/2 cup unsweetened applesauce</span><br><span itemprop="ingredients">3 tsp Splenda</span><br><span itemprop="ingredients">1 tsp vanilla extract</span> |
In a large mixing bowl stir flour, baking powder, Splenda and salt. In a small mixing bowl beat egg yolks, milk, vanilla and applesauce. Add to the flour mixture all at once. Stir mixture until blended. In small mixer bowl beat egg whites until stiff peaks form. Gently fold beaten egg whites into original mixture and do not over mix. Pour batter onto preheated waffle maker which has been sprayed with non-fat cooking spray. They take about 3-5 minutes depending on your waffle maker. To keep waffles warm while making the batch, turn oven on to 200 and place the cooked waffles on the wire rack. These waffles freeze well and will reheat in a toaster. This is a much healther choice than frozen ones from the grocery.Number of Servings: 5Recipe submitted by SparkPeople user JOGANRAY. |
<ul> <li class="servings">Servings Per Recipe: 5 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">216.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">86.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">595.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">38.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.4 g</span> <li>Protein: <span itemprop="proteinContent">11.1 g</span> </ul> |
|||
182 | 2022-08-08 08:36:23 | Grilled Vegetables with Pineapple | Very Good | 4.4 | These tasty roasted vegetables can be cooked on the grill or roasted in the oven! The pineapple adds a wonderful sweetness to the vegetables. | 327 | 15 | 30 | 6 | <span itemprop="ingredients">1 C diced potato (peeled or unpeeled)</span><br><span itemprop="ingredients">1 C chopped bell pepper (any color)</span><br><span itemprop="ingredients">1 C chopped raw mushrooms</span><br><span itemprop="ingredients">1 medium onion, chopped</span><br><span itemprop="ingredients">1 C cherry tomatoes</span><br><span itemprop="ingredients">1 can pineapple chunks in natural juices</span><br><span itemprop="ingredients">3 tbsp olive oil</span><br><span itemprop="ingredients">2 tsp chopped garlic</span><br><span itemprop="ingredients">2 tsp dill weed</span><br><span itemprop="ingredients">1 tsp celery salt or celery seed</span><br><span itemprop="ingredients">1 1/2 tsp cayenne pepper (optional)</span><br><span itemprop="ingredients">1 1/2 tsp garlic powder (optional)</span><br><span itemprop="ingredients">1 1/2 tsp onion powder (optional)</span><br><span itemprop="ingredients">salt (to taste)</span><br><span itemprop="ingredients">pepper (to taste)</span><br><span itemprop="ingredients">**Different vegetables and spices can be substituted based on preference and availablity**</span> |
This recipe is easily modified to include your favorite vegetables or spices. | Chop the vegetables into similar sized chunks. Place all ingredients in large bowl. Do not drain pineapple. Mix thoughly, then drain all liquids.Grilled:Option 1 -- place vegetables in grill-safe roasting pan or on wooden skewers that have been soaked in water and place on grill. Cook on medium high heat. Stir or turn every 5-10 minutes until tender. Option 2 -- place vegetables on heavy duty aluminum foil sprayed lightly with cooking spray. Fold aluminum foil into a sealed pouch and place on grill. Use medium heat. Turn over every 5 minutes for 20 - 25 minutes. (Is usually done by the time your meat is done)Oven: Place vegetables in roasting pan. Bake at 400 degrees. Stir every 10 minutes until tender. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">136.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">405.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">17.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.8 g</span> <li>Protein: <span itemprop="proteinContent">2.3 g</span> </ul> |
183 | 2022-08-08 08:36:36 | Wonderful Stuffed Potatoes | Very Good | 4.3 | Baked potatoes stuffed with seasoned cottage cheese are a lavish low-fat, low-cholesterol, low-sodium treat. | 318 | 10 | 45 | 8 | <span itemprop="ingredients">4 medium baking potatoes </span><br><span itemprop="ingredients">3/4 cup low-fat (1%) cottage cheese</span><br><span itemprop="ingredients">1/4 cup 1% milk</span><br><span itemprop="ingredients">2 tablespoons fat-free plain Greek yogurt</span><br><span itemprop="ingredients">1 green onion, chopped</span><br><span itemprop="ingredients">3/4 teaspoon herb seasoning</span><br><span itemprop="ingredients">4-6 drops hot pepper sauce</span><br><span itemprop="ingredients">2 tablespoons shredded reduced-fat Cheddar or Parmesan cheese</span> |
1. Prick potatoes with fork. Bake at 425? F for 60 minutes or microwave on high until fork is easily inserted. 2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl. 3. Mix in the remaining ingredients except cheese. Spoon mixture into potato shells. 4. Sprinkle each top with 1/4 tablespoon cheese. 5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown. Yield: 8 servings--Serving Size: 1/2 potato each |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">164.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">2.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">128.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">32.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.3 g</span> <li>Protein: <span itemprop="proteinContent">7.5 g</span> </ul> |
|
184 | 2022-08-08 08:36:42 | World's Best Spinach and Artichoke Dip | Very Good | 4.5 | This slimmed down version of your favorite dip is easy to make--and it's light enough for you to load up on it! | 305 | 10 | 5 | 20 | <span itemprop="ingredients"> 10 ounces Fresh Express Baby Spinach, steamed</span><br><span itemprop="ingredients"> 1 bag (14 ounces) frozen artichokes </span><br><span itemprop="ingredients"> 2 (8 ounce) packages light cream cheese </span><br><span itemprop="ingredients"> 1 T lemon juice </span><br><span itemprop="ingredients"> 1 small onion, minced </span><br><span itemprop="ingredients"> 3 cloves garlic, minced </span><br><span itemprop="ingredients"> 1/3 c parmesan cheese </span><br><span itemprop="ingredients"> 1/2 t red-pepper flakes </span><br><span itemprop="ingredients"> 1/2 t oregano</span><br><span itemprop="ingredients"> salt, pepper to taste </span><br><span itemprop="ingredients"> nonstick cooking spray</span><br><span itemprop="ingredients">(Optional garnishes: minced red bell pepper or chopped tomatoes)</span> |
You can make this dip in a slow cooker if desired. Saute the onions and garlic, then transfer to the slow cooker and continue with the recipe. Heat on low for four hours, stirring often and thinning with skim milk if necessary. Fat-free cream cheese lacks the satisfying creaminess you crave in this recipe. Do not use it. This can also become a decadent pasta sauce. (As a sauce, it makes 10 servings. You might need to thin it a bit with cooking water from the pasta.)If you don't like artichokes, leave them out and add another bag of spinach. |
Spray a medium pot with nonstick cooking spray. Add garlic and onions and cook over medium heat until they're translucent, about five minutes. Put spinach in food processor and pulse a few times to chop. Add artichokes and pulse a few more times. The mixture should be chunky. Add spinach and artichokes to pot, along with cream cheese, oregano, red pepper and lemon juice. Heat until bubbly, then add Parmesan cheese and salt and pepper to taste. Serve immediately. Garnish with chopped red bell pepper or chopped tomatoes. (Calories not included.)Makes 20 servings of about 2 Tablespoons. Serve with vegetables or baked chips. *Don't worry about getting the spinach completely dry. The extra moisture will help thin the dip. |
<ul> <li class="servings">Servings Per Recipe: 20 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">73.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">17.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">156.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.9 g</span> <li>Protein: <span itemprop="proteinContent">3.0 g</span> </ul> |
185 | 2022-08-08 08:36:49 | Italian Vegetable Bake | Very Good | 4.0 | This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat. | 305 | <span itemprop="ingredients"><ul></span><span itemprop="ingredients"><li>1 can (28 oz.) whole tomatoes </li> </span><span itemprop="ingredients"><li>1 medium onion, sliced </li></span><span itemprop="ingredients"><li>1/2 lb. fresh green beans, sliced </li></span><span itemprop="ingredients"><li>1/2 lb. fresh okra, cut into 1/2" pieces or 3/4 cup (1/2 10 oz. pkg) frozen okra </li></span><span itemprop="ingredients"><li>3/4 cup finely chopped green pepper </li></span><span itemprop="ingredients"><li>2 tablespoon lemon juice </li></span><span itemprop="ingredients"><li>1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed </li></span><span itemprop="ingredients"><li>1-1/2 teaspoon chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed </li></span><span itemprop="ingredients"><li>3 medium (7" long) zucchini, cut into 1" cubes </li></span><span itemprop="ingredients"><li>1 medium eggplant, pared and, cut into 1" cubes </li></span><span itemprop="ingredients"><li>2 tablespoon grated parmesan cheese </li></span><span itemprop="ingredients"> |
1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325? F for 15 minutes. 2. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally. 3. Sprinkle top with parmesan cheese just before serving. Yield: 18 servings--Serving Size: 1/2 cup |
<ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">37.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">76.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.6 g</span> <li>Protein: <span itemprop="proteinContent">1.8 g</span> </ul> |
||||
186 | 2022-08-08 08:37:05 | Slow Cooker Boston Baked Beans | Very Good | 4.1 | This is a great slow cooker side dish that's incredibly easy to make! | 284 | 5 | 360 | 8 | <span itemprop="ingredients">1 pound dry white Northern beans</span><br><span itemprop="ingredients">1 c onion, diced fine</span><br><span itemprop="ingredients">2 slices bacon cut into small pieces</span><br><span itemprop="ingredients">1/4 c brown sugar </span><br><span itemprop="ingredients">1/4 c dark molasses</span><br><span itemprop="ingredients">1 T brown mustard</span><br><span itemprop="ingredients">2 T ketchup</span><br><span itemprop="ingredients">1/2 t salt</span><br><span itemprop="ingredients">1/2 t black pepper</span><br><span itemprop="ingredients">3 c water</span> |
Soak beans in water overnight. Drain and rinse. Place all ingredients into a slow cooker; set on low. Cook for 6 hours.Editor's Cooking Notes:Omit the bacon to make these vegetarian. Serving size: 1/2 cup | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">170.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">2.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">263.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">36.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.1 g</span> <li>Protein: <span itemprop="proteinContent">6.8 g</span> </ul> |
|
187 | 2022-08-08 08:37:10 | Blueberry Flax Seed Muffins | Very Good | 4.5 | Low-fat buttermilk and applesauce help lower the fat, and the whole-wheat flour and flax seed add fiber. These healthful muffins freeze well! | 283 | 10 | 15 | 12 | <span itemprop="ingredients">1 T flax seeds</span><br><span itemprop="ingredients">1 c blueberries</span><br><span itemprop="ingredients">1 c quick oats</span><br><span itemprop="ingredients">1 c lowfat buttermilk</span><br><span itemprop="ingredients">1 c whole wheat flour</span><br><span itemprop="ingredients">1 t baking powder</span><br><span itemprop="ingredients">1/2 t baking soda</span><br><span itemprop="ingredients">1/4 t cinnamon</span><br><span itemprop="ingredients">1 t salt</span><br><span itemprop="ingredients">1 whole egg</span><br><span itemprop="ingredients">1/4 c unsweetened applesauce</span><br><span itemprop="ingredients">3/4 c brown sugar</span> |
Make a batch on them on the weekend for a quick and tasty breakfast. Serve with a piece of fruit and a glass of low-fat milk. Blueberries are full of antioxidants and fiber. Buy organic when possible, and when they're in season, freeze them in large batches for use throughout the year. You can use frozen blueberries in this recipe, but thaw them and reserve the juice (use it in a smoothie or add to a glass of water for a treat). NOTE: Be sure to grind the flax seed to get the full health benefits. Your body can't break down whole flax seeds, and they pass through undigested.Watch the video here. |
Preheat oven to 375?F. Spray muffin pans with nonstick spray or line with paper liners. Use a clean coffee grinder to roughly grind the flax seeds, trying not to process them into a mealy texture. (You can use pre-ground flax if that's what you have on hand.)Wash and dry the blueberries. In a small bowl, combine the oats and buttermilk, and let stand at room temperature for five minutes. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and salt; mix with a fork to blend and set aside. In a large bowl and using a hand mixer, beat the egg, applesauce, brown sugar at medium speed for 3 minutes. Blend in the oat-buttermilk mixture. Stir in the flour mixture only to combine, try not to overwork the mixture. Fold in the blueberries. Fill muffin cups 3/4 full and top with a sprinkle of flax seed. Bake 15 minutes or until a toothpick inserted into the center comes out clean. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">137.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">16.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">320.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">33.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.6 g</span> <li>Protein: <span itemprop="proteinContent">3.7 g</span> </ul> |
188 | 2022-08-08 08:37:17 | Cabbage Casserole | Very Good | 4.1 | A great recipe that is easy to make. | 282 | 10 | 35 | 6 | <span itemprop="ingredients">4 cups shredded cabbage</span><br><span itemprop="ingredients">1 cup grated carrot</span><br><span itemprop="ingredients">1/2 cup chopped green onions</span><br><span itemprop="ingredients">1/2 cup liquid egg substitute </span><br><span itemprop="ingredients">1 cup skim milk</span><br><span itemprop="ingredients">6 tbsp shredded Swiss cheese</span><br><span itemprop="ingredients">1/2 tsp seasoned salt</span><br><span itemprop="ingredients">2 tbsp minced fresh parsley</span><br><span itemprop="ingredients">2 tbsp shredded Parmesan cheese</span> |
Using nonstick cooking spray, saute' the cabbage, carrot and onions until crisp-tender. Transfer to a greased shallow 2-qt baking dish (a glass 8" x12" works well).In a bowl, combine the egg, milk, Swiss cheese and seasoned salt. Pour over the vegetables. Sprinkle with the parsley and Parmesan cheese.Bake, uncovered, at 350 degrees for 30-35 minutes or until a knife inserted near the center comes out clean. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">161.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">28.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">276.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.8 g</span> <li>Protein: <span itemprop="proteinContent">13.4 g</span> </ul> |
|
189 | 2022-08-08 08:37:28 | Stuffed Portobello Mushrooms on the Grill | Very Good | 4.4 | These cheesy stuffed mushrooms are a light vegetarian meal or a hearty side dish. | 274 | 10 | 15 | 4 | <span itemprop="ingredients"><ul><li>2/3 cup fresh tomatoes, chopped</span><br><br><span itemprop="ingredients"><li>1/2 cup shredded part-skim mozzarella cheese</span><br><br><span itemprop="ingredients"><li>1 teaspoon olive oil</span><br><br><span itemprop="ingredients"><li>1/2 teaspoon finely chopped fresh rosemary (or 1/8 teaspoon dried rosemary)</span><br><br><span itemprop="ingredients"><li>1/8 teaspoon ground black pepper</span><br><br><span itemprop="ingredients"><li>1 garlic clove, crushed</span><br><br><span itemprop="ingredients"><li>4 (5-6" diameter) portobello mushroom caps</span><br><br><span itemprop="ingredients"><li>2 tablespoons balsamic vinegar</span><br><br><span itemprop="ingredients"><li>1 teaspoon low-sodium soy sauce</span><br><br><span itemprop="ingredients"><li>low fat cooking spray</span><br><br><span itemprop="ingredients"><li>2 teaspoons fresh basil, chopped</span><br><br><br> |
1. Prepare the grill.2. In a small bowl, combine tomatoes, mozzarella, 1/2 teaspoon of the olive oil, rosemary, pepper and garlic.3. Using a spoon, scoop out the gills of the mushroom caps and remove the stems and discard.4. In a small bowl, mix 1/2 teaspoon of the olive oil, balsamic vinegar and soy sauce. Using a pastry brush, brush the soy sauce mixture on both sides of the mushroom caps.5. Grill the caps, stem side down first for 5 minutes on each side or until soft.6. Spoon 1/4 cup of the tomato and cheese mixture into each cap, cover and grill for about 3 minutes or until cheese has melted.7. Garnish with basil.Serves 4. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">93.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">8.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">128.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">10.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.6 g</span> <li>Protein: <span itemprop="proteinContent">6.9 g</span> </ul> |
|
190 | 2022-08-08 08:37:33 | Low Cholesterol Scalloped Potatoes | Very Good | 4.3 | A low-fat, heart healthy version of this traditional comfort food. | 270 | 1 | <span itemprop="ingredients">4 cups thinly sliced raw potatoes</span><br><span itemprop="ingredients">1 onion</span><br><span itemprop="ingredients">1 tablespoon chopped parsley (optional)</span><br><span itemprop="ingredients">3 tablespoons whole grain flour</span><br><span itemprop="ingredients">1/8 teaspoon pepper</span><br><span itemprop="ingredients">1 1/2 teaspoons salt</span><br><span itemprop="ingredients">3 tablespoons low cholesterol margarine</span><br><span itemprop="ingredients">1 1/2 cups skim milk</span><br><br> |
1. Layer potatoes and onions in casserole, sprinkling flour between each layer.2. Heat milk and margarine and season with salt, pepper, and parsley. Pour sauce over all layers.3. Bake 1 hour covered at 350? F. Remove cover and bake additional 30 minutes.Makes 6 servings. | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">140.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">1.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">695.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">18.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.2 g</span> <li>Protein: <span itemprop="proteinContent">3.9 g</span> </ul> |
|||
191 | 2022-08-08 08:37:40 | Paul's Baked Macaroni and Cheese | Very Good | 4.3 | 268 | 5 | 40 | 6 | <span itemprop="ingredients">13.25 oz box Ronzoni Whole Wheat Oenne Rigate</span><br><span itemprop="ingredients">1 can campbell's cheddar cheese soup</span><br><span itemprop="ingredients">1/2 cup non-fat milk</span><br><span itemprop="ingredients">8 oz 2% shredded colby jack cheese</span><br><span itemprop="ingredients">1 1/2 tbsp baco's bacon bits</span><br><span itemprop="ingredients">6 oz grated parmesan cheese</span><br><span itemprop="ingredients">1/2 cup panko bread crumbs</span><br><span itemprop="ingredients">1/2 tbsp garlic powder</span><br><span itemprop="ingredients">1 1/2 tsp black pepper</span> |
1) Preheat oven to 350 degrees F (175 degrees C). Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. 2) Place macaroni in a 2 quart casserole dish. Mix cheese soup, shredded cheese, garlic powder, black pepper, bacon bits and milk in a bowl until well combined. Pour mixture into pan with pasta and mix thoroughly. Sprinkle wiith parmesan cheese and bread crumbs. 3) Bake 25 to 30 minutes.Makes 6 servingsNumber of Servings: 6Recipe submitted by SparkPeople user KRNRJOCK67. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">378.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">14.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">783.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">60.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">7.4 g</span> <li>Protein: <span itemprop="proteinContent">21.0 g</span> </ul> |
||
192 | 2022-08-08 08:37:49 | Garlic Pita Chips | Very Good | 4.5 | Take pita bread to a crunchy new level. | 255 | <span itemprop="ingredients"><ul><li>2 pita breads</span><span itemprop="ingredients"> <li>4 teaspoons olive oil</span><span itemprop="ingredients"> <li>1 garlic clove, crushed | 1. Heat oven to 350? F. 2. Using a small knife or kitchen scissors, cut along circumference of each pita bread to remove folded edge. 3. Combine oil and garlic in a bowl. 4. Brush each pita round with the oil and garlic mixture. 5. Stack the rounds and then cut into 8 wedges. 6. Arrange wedges in a single layer on a baking sheet and bake for 8-10 minutes until chips are golden brown. Makes 32 chips, 8 chips per serving. Reprinted with permission by Public Health - Seattle & King County |
<ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">126.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">170.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">17.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.4 g</span> <li>Protein: <span itemprop="proteinContent">3.2 g</span> </ul> |
||||
193 | 2022-08-08 08:37:57 | Baked Macaroni and Cheese | Good | 3.8 | Rich macaroni and cheese explodes with flavor for 2/3 of the dish's usual fat content. | 249 | 18 | 40 | 8 | <span itemprop="ingredients">12 oz uncooked macaroni, elbow-type </span><br><span itemprop="ingredients">1/2 cup fat-free sour cream </span><br><span itemprop="ingredients">12 oz fat-free evaporated milk </span><br><span itemprop="ingredients">8 oz low-fat cheddar or colby cheese, shredded </span><br><span itemprop="ingredients">1 Tbsp Dijon mustard </span><br><span itemprop="ingredients">1/4 tsp table salt </span><br><span itemprop="ingredients">1/4 tsp black pepper </span><br><span itemprop="ingredients">1/8 tsp ground nutmeg </span><br><span itemprop="ingredients">2 Tbsp dried bread crumbs </span><br><span itemprop="ingredients">2 Tbsp grated Parmesan cheese </span><br> |
Preheat oven to 350F.Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.Add cheese mixture to pasta; mix well. Transfer to a 3-quart casserole dish.Combine bread crumbs and Parmesan cheese; sprinkle over pasta.Bake until top is golden, about 30 minutes. Yields about 1 cup per serving |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">165.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">14.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">438.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">16.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.6 g</span> <li>Protein: <span itemprop="proteinContent">13.2 g</span> </ul> |
|
194 | 2022-08-08 08:38:00 | Herbed Bulgur and Lentil Salad | Very Good | 4.2 | This recipe is part of "The SparkPeople Cookbook." Order your copy today! This salad is even better the longer it sits in the fridge, so we love to make a big batch of it and eat it throughout the week. | 235 | 10 | 20 | 8 | <span itemprop="ingredients">1 c dry lentils, preferably green or yellow</span><br><span itemprop="ingredients">2 c water</span><br><span itemprop="ingredients">1 c dry bulgur </span><br><span itemprop="ingredients">1 c boiling water</span><br><span itemprop="ingredients">1/4 c olive oil</span><br><span itemprop="ingredients">1/4 c lemon juice </span><br><span itemprop="ingredients">2 cloves garlic, crushed</span><br><span itemprop="ingredients">1 t salt</span><br><span itemprop="ingredients">2 T mint, chopped </span><br><span itemprop="ingredients">2-3T dill, chopped </span><br><span itemprop="ingredients">fresh black pepper, to taste</span><br><span itemprop="ingredients">1/4 c parsley, chopped </span><br><span itemprop="ingredients">1/3 c red onion, finely chopped</span><br><span itemprop="ingredients">1 bell pepper, diced</span><br><span itemprop="ingredients">1 stalk celery, finely chopped</span><br><br><span itemprop="ingredients">Optional additions (calories not included in total but are noted below):</span><br><span itemprop="ingredients">1/2 c crumbled feta cheese (add 25 calories, 2 g fat per appetizer-size serving)</span><br><span itemprop="ingredients">1/2 c ni?oise or other black olives (add 10 calories, 1 g fat)</span><br><span itemprop="ingredients">1 tomato, diced </span><br><span itemprop="ingredients">1/2 c walnuts, toasted and chopped (add 50 calories, 5 g fat)</span><br><br><br><span itemprop="ingredients">squeezable wedges of lemon, for garnish</span><br> |
Wash lentils. Place in a medium-sized saucepan, cover with water, and bring just to the boiling point. Turn the heat down, partially cover, and allow to simmer without stirring for 20 minutes or until tender but not mushy. Drain well, and then transfer to a large bowl. (Note: If using yellow or pink lentils, adjust cooking time to 15 minutes.)While the lentils are cooking, place the bulgur in a small bowl. Add boiling water, cover with a plate, and let stand 10 to 15 minutes.Add everything to the lentils, except tomato chunks, walnuts, and lemon wedges if using. Mix gently but thoroughly. Cover tightly and refrigerate.Just before serving, top with tomatoes and walnuts. Garnish with lemon wedges. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">159.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">300.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">21.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.7 g</span> <li>Protein: <span itemprop="proteinContent">4.8 g</span> </ul> |
|
195 | 2022-08-08 08:38:11 | Taco Seasoning | Very Good | 4.2 | Ditch those packets from the supermarket, and whip up a batch of this simple, tasty taco seasoning! | 234 | 2 | 1 | <span itemprop="ingredients">1 tablespoon chili powder</span><br><span itemprop="ingredients">1 teaspoon ground cumin</span><br><span itemprop="ingredients">1 teaspoon red pepper flakes</span> | Combine all. Store in closed container. | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">38.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">82.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.4 g</span> <li>Protein: <span itemprop="proteinContent">1.5 g</span> </ul> |
||
196 | 2022-08-08 08:38:22 | Oatmeal Pancakes | Good | 3.9 | A hearty pancake that provides over 6 grams of fiber per serving. I like to add blueberries to the batter. Very kid-friendly recipe! | 231 | 10 | 5 | 4 | <span itemprop="ingredients">1 1/4 cup Old Fashioned Quaker Oats</span><br><span itemprop="ingredients">1 1/4 cup skim milk (can use substitute buttermilk for half the milk)</span><br><span itemprop="ingredients">1 large egg</span><br><span itemprop="ingredients">1 Tbsp light olive oil</span><br><span itemprop="ingredients">1 cup whole wheat flour</span><br><span itemprop="ingredients">1 tsp baking powder</span> |
In a medium bowl, mix oats with milk, let stand 5 minutes. Add egg and oil, then mix. Add dry ingredients and mix until just blended. Drop by 1/4 cup measure, flatten and shape a bit, and cook on hot, nonstick skillet until brown. Flip and cook on the other side until golden. Optional: For an antioxidant boost, add 1/2 cup blueberries to the batter before cooking (not included in nutrition count).Top with topping of choice: maple syrup, preserves, yogurt, applesauce, etc (not included in nutrition count.) |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">269.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">48.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">171.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">43.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.2 g</span> <li>Protein: <span itemprop="proteinContent">11.3 g</span> </ul> |
|
197 | 2022-08-08 08:38:27 | Garlic-Spiked Broccoli and Mushrooms with Rosemary | Very Good | 4.2 | Printed with permission from the American Institute for Cancer Research | 219 | 1 | <span itemprop="ingredients">2 tsp. olive oil</span><br><span itemprop="ingredients">2-3 garlic cloves, minced </span><br><span itemprop="ingredients">2 cups sliced button or cremini mushrooms</span><br><span itemprop="ingredients">4 cups chopped broccoli</span><br><span itemprop="ingredients">1 Tbsp. chopped fresh rosemary (or 1 tsp. dried)</span><br><span itemprop="ingredients">Salt and freshly ground pepper, to taste</span> |
In large skillet, heat oil over medium heat. Add garlic and saute 1 minute. Add mushrooms and saute 3 minutes, until mushrooms release juice. Add broccoli and rosemary and cook 3 to 5 minutes or until broccoli is crisp-tender. Season to taste with salt and pepper. Makes 4 servings.The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">56.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">25.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.2 g</span> <li>Protein: <span itemprop="proteinContent">3.9 g</span> </ul> |
|||
198 | 2022-08-08 08:38:33 | Homemade Salsa | Very Good | 4.4 | This is an amazing salsa best made with fresh ingredients. | 218 | 4 | <span itemprop="ingredients">2 medium Tomatoes</span><br><span itemprop="ingredients">1 cup Onions</span><br><span itemprop="ingredients">6 Garlic clove</span><br><span itemprop="ingredients">1 lime</span><br><span itemprop="ingredients">2 tbsp Cilantro</span><br><span itemprop="ingredients">Dash Salt</span><br><span itemprop="ingredients">1/2 cup Green Chili Peppers</span><br> | First, the ingredients must be fresh. Find a pepper that is the right amount of spice for your taste. You can also use green onions or the entire onion including greens for a slightly greener taste. Chop onions, garlic, pepper, and tomatos. Combine in a bowl that is refridgerator safe. Add fresh cilantro, salt, and lime to taste. Refridgerate over night and voila! Delicious, fresh, healthy homemade salsa!Number of Servings: 4Recipe submitted by SparkPeople user BILLIEBUNNY19. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">38.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">138.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.8 g</span> <li>Protein: <span itemprop="proteinContent">1.4 g</span> </ul> |
|||
199 | 2022-08-08 08:38:43 | Roasted Broccoli | Very Good | 4.5 | My family doesn't like to eat vegetables, but they beg for seconds with this recipe!!! This gives broccoli a wonderful, nutty flavor that everyone will love. | 216 | 5 | 30 | 4 | <span itemprop="ingredients">Broccoli, fresh, 4 cup, </span><br><span itemprop="ingredients">Olive Oil, .4 tsp</span><br><span itemprop="ingredients">Chili powder, 1 tbsp </span><br><span itemprop="ingredients">Garlic, 4 tsp </span><br><span itemprop="ingredients">Salt, 1 tsp </span> | Mix together the olive oil, chili powder, garlic and salt in a bowl. Add the broccoli and toss to coat.Place on a cookie sheet and roast for 20 - 30 minutes at 425 degrees. Broccoli should be browned and sizzling. It can be flipped halfway through cooking, but not necessary. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">74.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">624.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.3 g</span> <li>Protein: <span itemprop="proteinContent">3.0 g</span> </ul> |
|
200 | 2022-08-08 08:38:48 | Deviled Eggs | Very Good | 4.3 | Chef Meg lightened up a picnic and potluck favorite! Her secret ingredient (shh, don't tell!) is pickle juice. | 208 | 5 | 6 | <span itemprop="ingredients">6 large hard-boiled eggs</span><br><span itemprop="ingredients">3 T fat free mayonnaise</span><br><span itemprop="ingredients">1 t Dijon mustard</span><br><span itemprop="ingredients">1/4 t black pepper</span><br><span itemprop="ingredients">1 t dill pickle, chopped fine</span><br><span itemprop="ingredients">1 t pickle juice</span><br><span itemprop="ingredients">1 T celery, chopped fine</span><br><span itemprop="ingredients">1 T parsley, chopped</span><br><br> |
Use light mayonnaise if you prefer that, or swap sour cream for the mayo. Her serving size is two halves, which will make a satisfying afternoon snack!If you want to lower the calories even more, only mash four of the egg yolks. You'll save 20 calories and a gram of fat. | Cut each egg in half and remove yolks, placing them in a large bowl. Using a fork, mash the yolks until they are small, uniform, and granular. Then add the remaining ingredients. Stir to combine, and scoop or pipe with a piping bag back in to egg halves. Enjoy! | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">84.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">186.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">155.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">1.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.1 g</span> <li>Protein: <span itemprop="proteinContent">6.3 g</span> </ul> |
|
201 | 2022-08-08 08:38:59 | Tomato Soup | Very Good | 4.3 | This tomato soup is so rich and thick you'll swear it's laden with cream and butter. The trick is really good tomatoes. | 207 | 10 | 20 | 8 | <span itemprop="ingredients">2 tablespoons olive oil</span><br><span itemprop="ingredients">1 yellow or white onion, chopped (about 1 cup)</span><br><span itemprop="ingredients">3 cloves garlic, minced</span><br><span itemprop="ingredients">2 pounds tomatoes, deseeded, chopped</span><br><span itemprop="ingredients">1/4 teaspoon red pepper flakes</span><br><span itemprop="ingredients">1 tablespoon brown sugar</span><br><span itemprop="ingredients">1/2 teaspoon dried thyme</span><br><span itemprop="ingredients">4 small slices white bread, crust removed </span><br><span itemprop="ingredients">1 1/2 cups low-sodium chicken or vegetable stock</span><br><span itemprop="ingredients">1 tablespoon balsamic vinegar</span><br><span itemprop="ingredients">black pepper to taste</span> |
Not sure how to remove the skins and seeds from a tomato? Let Chef Meg show you how. Watch now!In summer, when backyard gardens and farmers markets overflow with good tomatoes, use fresh ones. If you can't find really good tomatoes (or it's the middle of winter), use two 14.5 ounce cans of no salt-added tomatoes. Want to get kids off to a healthy start this school year? So does SparkPeople! With "A Month of Fun and Healthy School Lunches," you'll end the food fight and get kids excited about packing lunch--with fun yet simple meals they'll actually eat. |
Heat the oil in a stock pot or large saucepan. Add the onions and garlic; saute for 5 minutes. Stir in the tomatoes, then add the pepper, sugar, thyme and bread; cook for 3 minutes. Puree, using an immersion blender or food processor. If you're using an immersion blender, take care not to splatter tomatoes all over yourself! Slowly add the stock and simmer for 10 minutes. Add the vinegar and cook another two minutes. Makes 8 one cup servings. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">98.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">212.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">14.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.5 g</span> <li>Protein: <span itemprop="proteinContent">2.5 g</span> </ul> |
202 | 2022-08-08 08:39:03 | Applesauce Oatmeal Muffins | Very Good | 4.3 | A yummy way to start the day with very little fat and lots of flavor! | 2726 | 5 | 25 | 12 | <span itemprop="ingredients">1 cup old fashioned oats (not instant)</span><br><span itemprop="ingredients">1 cup skim milk</span><br><span itemprop="ingredients">1 cup whole wheat flour</span><br><span itemprop="ingredients">1/2 cup brown sugar</span><br><span itemprop="ingredients">1/2 cup unsweetened applesauce</span><br><span itemprop="ingredients">2 egg whites </span><br><span itemprop="ingredients">1 teaspoon baking powder</span><br><span itemprop="ingredients">1/2 teaspoon baking soda</span><br><span itemprop="ingredients">1/2 teaspoon salt</span><br><span itemprop="ingredients">1 teaspoon cinnamon</span><br><span itemprop="ingredients">1 teaspoon sugar</span><br><span itemprop="ingredients">raisins or nuts (optional)</span> |
Soak the oats in milk for about one hour. Preheat the oven to 400 degrees. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and egg whites, and mix until combined. In a separate bowl measure and whisk the dry ingredients together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan. Combine the cinnamon and sugar and top each muffin with some of the mixture. Bake for 20-25 minutes or until done. Remove from pan, cool and enjoy. These can be frozen and reheated in the microwave for a quick breakfast. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">93.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">203.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">23.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.7 g</span> <li>Protein: <span itemprop="proteinContent">3.0 g</span> </ul> |
|
203 | 2022-08-08 08:39:14 | Easy Zucchini Parmesan | Very Good | 4.4 | This quick and healthy side dish takes just minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables. (And if you don't like using butter spray, you could melt a few pats of butter and brush the butter on with a pastry brush - whatever your preference!) | 1135 | 1 | <span itemprop="ingredients">1 cup sliced zucchini </span><br><span itemprop="ingredients">1 tablespoon shredded Parmesan cheese</span><br><span itemprop="ingredients">10 squirts butter spray </span> | Try These 10 New Uses for Zucchini | Line a cookie sheet with aluminum foil, then coat with some cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it! |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">51.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">3.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">128.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.5 g</span> <li>Protein: <span itemprop="proteinContent">3.2 g</span> </ul> |
||
204 | 2022-08-08 08:39:22 | 2-Ingredient Pumpkin Muffins | Very Good | 4.6 | These pumpkin muffins are so simple to make. They will fill your house with a sweet aroma, too! | 779 | 5 | 20 | 18 | <span itemprop="ingredients">1 box spice cake mix</span><br><span itemprop="ingredients">1 (15-ounce) can pure pumpkin puree</span> | Mix in 1/2 cup raisins or chopped nuts if desired. | Simply mix the pumpkin and the spice cake mix powder together and drop by heaping tablespoons into greased muffin cups. Bake at 350 18-22 minutes or until a knife comes out clean | <ul> <li class="servings">Servings Per Recipe: 18 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">113.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">119.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">24.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.0 g</span> <li>Protein: <span itemprop="proteinContent">2.9 g</span> </ul> |
205 | 2022-08-08 08:39:29 | Banana Chocolate Chip Muffins | Very Good | 4.1 | Not too sweet but not too healthy, these delightful muffins are equally delicious for breakfast or dessert. | 431 | 5 | 20 | 16 | <span itemprop="ingredients">1 cup bananas, mashed (about 2 1/2 medium bananas)</span><br><span itemprop="ingredients">1 large egg</span><br><span itemprop="ingredients">1/2 cup applesauce</span><br><span itemprop="ingredients">1 tbsp stevia or 1/2 cup splenda</span><br><span itemprop="ingredients">1 cup whole wheat flour</span><br><span itemprop="ingredients">1 cup regular flour</span><br><span itemprop="ingredients">1/4 cup milk, 1%</span><br><span itemprop="ingredients">1/4 tsp vanilla extract</span><br><span itemprop="ingredients">2 tsp baking powder</span><br><span itemprop="ingredients">3 tbsp semi-sweet mini chocolate chips</span> |
Mix all ingredients in large bowl. Fill 16 muffin tins or papers about halfway. (I used an ice cream scoop because the dough was thick.)Bake 350 degrees for 20 minutes. Enjoy! | <ul> <li class="servings">Servings Per Recipe: 16 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">91.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">11.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">70.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">16.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.5 g</span> <li>Protein: <span itemprop="proteinContent">2.4 g</span> </ul> |
|
recipe.id | recipe.ts | recipe.title | recipe.mark | recipe.star | recipe.introduce | recipe.ratings | recipe.minutes_to_prepare | recipe.minutes_to_cook | recipe.number_servings | recipe.ingredients | recipe.tip | recipe.direction | recipe.nutritional_info |