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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 |
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206 | 2022-08-08 08:39:34 | Coach Nicole's Yummy Hummus | Very Good | 4.3 | Use as a dip for veggies or a spread on pita and sandwiches. | 424 | 5 | 1 | 6 | <span itemprop="ingredients">2 cups chickpeas (garbanzo beans), rinsed and drained</span><br><span itemprop="ingredients">1/4 cup tahini (sesame paste)</span><br><span itemprop="ingredients">1/4 cup water</span><br><span itemprop="ingredients">3 tablespoons olive oil</span><br><span itemprop="ingredients">2 cloves garlic, minced</span><br><span itemprop="ingredients">juice of 2-3 lemons (about 3 tablespoons)</span><br><span itemprop="ingredients">3/4 teaspoon salt</span><br><span itemprop="ingredients">1 tablespoon ground cumin</span> |
Place all ingredients into a food processor (or blender) and process until very smooth. Refrigerate in an air-tight container for 7-10 days. | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">215.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">12.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">436.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">21.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.5 g</span> <li>Protein: <span itemprop="proteinContent">5.8 g</span> </ul> |
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207 | 2022-08-08 08:39:37 | Flaxseed, Wheat, and Bran Muffins | Very Good | 4.4 | High fiber, healthy breakfast muffin. | 399 | 10 | 25 | 24 | <span itemprop="ingredients">1 C.flaxseed ground</span><br><span itemprop="ingredients">1 C whole wheat flour</span><br><span itemprop="ingredients">1 C. Oat Bran</span><br><span itemprop="ingredients">1 C. Brown sugar</span><br><span itemprop="ingredients">2 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">2 tbsp. Cinnamon</span><br><span itemprop="ingredients">1 1/2 C. shredded Carrots</span><br><span itemprop="ingredients">2-3 Apples, cored and chopped up or shredded</span><br><span itemprop="ingredients">1/2 C. Chopped nuts (optional)</span><br><span itemprop="ingredients">1/2 c. Raisins (optional)</span><br><span itemprop="ingredients">3/4 C. 2 % milk</span><br><span itemprop="ingredients">2 Eggs, beaten</span><br><span itemprop="ingredients">1 tsp. Vanilla</span> |
Mix flour, flaxseed, bran, sugar and dry ingredients together. Shred carrots and apples and add these along with optional raisins and nuts to dry ingredients. Mix well. Stir together milk eggs and vanilla and stir this into batter until well moistened. Fill cupcake papers until 3.4 full and bake at 350* for 20 to 25 minutes.Makes 24 med muffins. ( freeze them in ziplock bag, then just pull one out each morning and will be ready to eat 20 minutes later on the way to work! )Number of Servings: 24Recipe submitted by SparkPeople user KIMBERK24. |
<ul> <li class="servings">Servings Per Recipe: 24 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">115.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">15.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">181.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">20.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.8 g</span> <li>Protein: <span itemprop="proteinContent">2.9 g</span> </ul> |
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208 | 2022-08-08 08:39:43 | Low-Calorie Banana Muffins | Very Good | 4.4 | My whole family loves these! Although they may seem small (considering the size of muffin we can get in a bakery) but we always add a helping of fruit or yogurt for breakfast. Yummy! | 380 | 10 | 20 | 12 | <span itemprop="ingredients">1 cup flour</span><br><span itemprop="ingredients">1 Tbsp baking powder</span><br><span itemprop="ingredients">1/2 tsp baking soda</span><br><span itemprop="ingredients">1/8 tsp salt</span><br><span itemprop="ingredients">1 cup mashed bananas</span><br><span itemprop="ingredients">1/4 cup sugar</span><br><span itemprop="ingredients">1 large egg</span><br><span itemprop="ingredients">1/2 tsp vanilla extract</span><br><span itemprop="ingredients">1/4 cup applesauce</span> |
Preheat oven to 350 degrees F. Grease muffin pan or line with paper muffin liners. In medium bowl combine flour, baking powder, baking soda and salt together.In separate bowl, combine banana, sugar, egg and vanilla extract. Blend until well mixed. Add applesauce. Slowly combine dry mixture to banana mixture. Blend well.Scoop batter into prepared muffin cups. Bake 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let cool before serving. Makes 12 Servings |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">78.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">15.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">209.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">17.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.8 g</span> <li>Protein: <span itemprop="proteinContent">1.8 g</span> </ul> |
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209 | 2022-08-08 08:39:53 | Cinnamon-Raisin-Almond Balls | Very Good | 4.4 | These are SUPER easy, quick and amazing--perfect for snacking on the go. | 369 | 4 | 6 | <span itemprop="ingredients">1 C almonds</span><br><span itemprop="ingredients">1 C raisins</span><br><span itemprop="ingredients">1 tsp. cinnamon</span><br> | Rinse the raisins and almonds with some water. Toss them in a food processor with the cinnamon. Whirl away! When sufficiently mixed, form into ball or bar shapes. Enjoy!Makes about 12 balls (serving size: two) or 6 bars (serving size: one). | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">219.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">11.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">3.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">27.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.1 g</span> <li>Protein: <span itemprop="proteinContent">5.9 g</span> </ul> |
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210 | 2022-08-08 08:40:05 | Cool Cucumber Salad | Very Good | 4.4 | This simple salad pairs well with grilled meats. | 338 | 10 | 4 | <span itemprop="ingredients">1 tablespoon olive oil</span><br><span itemprop="ingredients">2 tablespoons cider vinegar</span><br><span itemprop="ingredients">1 teaspoon sugar</span><br><span itemprop="ingredients">1/2 teaspoon salt-free herb blend</span><br><span itemprop="ingredients">Pepper, to taste </span><br><span itemprop="ingredients">1 large cucumber, peeled and thinly sliced</span><br><span itemprop="ingredients">1/2 red onion, thinly sliced</span><br><br> |
Combine the first five ingredients in a medium bowl, then add the vegetables. Toss well, cover, and refrigerate until ready to serve.Makes 4 servings. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">46.0</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">292.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.6 g</span> <li>Protein: <span itemprop="proteinContent">0.4 g</span> </ul> |
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211 | 2022-08-08 08:40:16 | Faux Fried Cheese Sticks | Very Good | 4.2 | We cut the grease and used reduced-fat string cheese to re-create a pub favorite. | 337 | 3 | 10 | 4 | <span itemprop="ingredients">4 reduced-fat string cheese sticks </span><br><span itemprop="ingredients">1 tablespoon flour</span><br><span itemprop="ingredients">1 cup panko (Japanese bread crumbs) </span><br><span itemprop="ingredients">1/2 cup egg substitute (or 2 egg whites)</span><br><span itemprop="ingredients">1 1/2 tablespoon <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=695316" target="_blank">Italian Herb Seasoning Blend</a></span> |
Preheat the oven to 375 degrees. Spray a baking sheet with cooking spray. Pour the flour onto a small plate. Cut the cheese sticks in half. Roll the cheese sticks in the flour. Place the breadcrumbs and Italian herbs in a small container with a lid or zip-top bag and set aside. Pour the egg substitute into a shallow dish. Using one hand, roll the floured cheese sticks in the egg mixture. One at a time, using your other (dry) hand, transfer the cheese sticks to the bread crumb mixture and shake to coat. Using the dry hand, remove from the crumb mixture and place on the baking pan. Continue until all the cheese sticks are breaded. Spritz each cheese stick with cooking spray. Bake for 10 minutes or until cheese is bubbly and melted.If desired, dunk these cheese sticks in low-sodium tomato sauce (calories not included).Makes 4 two-stick servings. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">145.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">10.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">340.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">15.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.6 g</span> <li>Protein: <span itemprop="proteinContent">15.4 g</span> </ul> |
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212 | 2022-08-08 08:40:19 | Low-Fat Dark Chocolate Muffins | Very Good | 4.5 | These muffins are sweet and chocolatey; you'd never guess they're low fat! | 305 | 80 | 20 | 12 | <span itemprop="ingredients">1 c. old fashioned rolled oats (not instant)</span><br><span itemprop="ingredients">1 c. non-fat milk</span><br><span itemprop="ingredients">1 c. whole wheat flour</span><br><span itemprop="ingredients">2/3 c. Splenda brown sugar</span><br><span itemprop="ingredients">2/3 c. unsweetened applesauce</span><br><span itemprop="ingredients">2 egg whites</span><br><span itemprop="ingredients">1 tsp. baking powder</span><br><span itemprop="ingredients">1/2 tsp. baking soda</span><br><span itemprop="ingredients">4-6 tbsp. unsweetened cocoa powder</span><br><span itemprop="ingredients">1/2 tsp. salt</span><br><span itemprop="ingredients">1 c. dark chocolate chips (I like Ghirardelli)</span> |
Soak the oats in milk for about one hour.Preheat the oven to 400 degrees and then spray the muffin pan with cooking spray.Combine the oat mixture with the applesauce and egg whites, and mix until combined. In a separate bowl, whisk the dry ingredients together. Add the wet ingredients to the dry mix until just combined. Add the chocolate chips. Do not over-mix of the muffins will be tough. Spoon the mixture into the muffin pan, forming a total of 12 muffins. Bake for 20-25 minutes, or until done. Remove from pan and enjoy.* Note: this recipe is an adaptation of another delicious muffin recipe posted by SparkPeople member Misspenn, called "Low-Fat Oatmeal Muffins" |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">221.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">59.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">44.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.0 g</span> <li>Protein: <span itemprop="proteinContent">4.1 g</span> </ul> |
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213 | 2022-08-08 08:40:28 | Orange Juice Fizz | Very Good | 4.1 | This is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 oz paper cups with popsicle sticks. | 293 | <span itemprop="ingredients"><ul></span><span itemprop="ingredients"><li>2 tablespoons lime juice</li></span><span itemprop="ingredients"><li>1/4 cup orange juice</li></span><span itemprop="ingredients"><li>1 teaspoon sugar</li></span><span itemprop="ingredients"><li>1/4 cup club soda</li></span><span itemprop="ingredients"> | Mix all ingredients and serve over ice. Serves 1 | <ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">51.6</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">13.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">13.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.3 g</span> <li>Protein: <span itemprop="proteinContent">0.6 g</span> </ul> |
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214 | 2022-08-08 08:40:40 | Coach Nicole's Chewy Oat & Nut Granola Bars | Very Good | 4.2 | This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition! | 272 | 12 | <span itemprop="ingredients">2 cups rolled oats</span><br><span itemprop="ingredients">1 cup quick-cooking oats</span><br><span itemprop="ingredients">1/2 tsp cinnamon</span><br><span itemprop="ingredients">1/8 tsp salt</span><br><span itemprop="ingredients">1/4 cup raw almonds</span><br><span itemprop="ingredients">1-1.5 Tbsp olive or canola oil</span><br><span itemprop="ingredients">1/3 cup pure maple syrup</span><br><span itemprop="ingredients">1/4 cup honey </span><br><span itemprop="ingredients">1/4 cup vanilla-flavored almond milk </span><br><span itemprop="ingredients">1/4 cup shredded coconut</span><br><span itemprop="ingredients">Non-stick cooking spray</span> |
Preheat oven or toaster oven to 350 degrees F.Process 2 cups rolled oats in blender or food processor until they become flour-like. Mix "oat flour" with dry ingredients (except coconut) in a bowl.Add all wet ingredients to the dry mixture and stir until well combined.Spray a small baking dish (about 5 inches x 12 inches, or similar) with non-stick cooking spray. Add mixture to the dish, pressing it down with a spatula. Sprinkle coconut on top.With a knife, cut the whole sheet into 12 bars. Bake at 350 degrees for 15-20 minutes. Let cool, cut again, and store in an air-tight container for up to one week. Number of Servings: 12Recipe submitted by SparkPeople user COACH_NICOLE. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">220.4</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">27.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">39.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.5 g</span> <li>Protein: <span itemprop="proteinContent">6.9 g</span> </ul> |
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215 | 2022-08-08 08:40:53 | Strawberry Cheesecake Shake | Very Good | 4.4 | A filling breakfast or post-workout recovery drink, this protein-packed smoothie tastes just like strawberry cheesecake! You can also substitute any other fruit for the strawberries, or add half the strawberries and half a different kind of fruit. (We love the classic strawberry banana combo!) | 266 | 5 | 1 | <span itemprop="ingredients">1/2 cup 1% Milk </span><br><span itemprop="ingredients">1/2 cup Lowfat 1% Cottage Cheese </span><br><span itemprop="ingredients">4-8 packets of Splenda (or sweeten to taste w/ your choice of sweeteners) </span><br><span itemprop="ingredients">1/2 tsp. Vanilla or Almond extract (optional) </span><br><span itemprop="ingredients">2 cups (300 grams) Strawberries, frozen, unsweetened </span> |
Do not add the frozen fruit until cottage cheese is blended smooth. | Place the milk, cottage cheese, sweetener and extract in blender and blend until completely smooth and all lumps are gone (30 seconds). NOTE: DO NOT ADD FROZEN FRUIT UNTIL COTTAGE CHEESE IS BLENDED SMOOTH.Then add frozen strawberries (or frozen fruit of choice) a few at a time, blending in-between each addition until all are added and shake is smooth. This is HUGE- large enough to share with 2 people (120 calories each)- but drinking the entire shake myself can serve as a very filling meal.Try it with frozen blueberries, frozen berries or frozen peaches. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">236.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">10.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">518.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">36.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.2 g</span> <li>Protein: <span itemprop="proteinContent">19.4 g</span> </ul> |
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216 | 2022-08-08 08:40:59 | Peanut Butter Banana Smoothie | Very Good | 4.4 | Sweet and creamy, peanut butter doesn't always have to be served with jelly. | 263 | <span itemprop="ingredients"><ul><li>1/2 cup low-fat plain or vanilla yogurt</span><span itemprop="ingredients"><li>1 medium banana, quartered</span><span itemprop="ingredients"><li>2 tablespoons peanut butter</span><span itemprop="ingredients"><li>1 1/2 tablespoons honey</span><span itemprop="ingredients"><li>1/4 cup ice cubes</span><span itemprop="ingredients"><li>1/2 cup non-fat milk </span><span itemprop="ingredients"> |
Pur?e all ingredients in a blender until smooth.Makes 2 serving | <ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">229.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">4.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">151.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">30.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.7 g</span> <li>Protein: <span itemprop="proteinContent">9.7 g</span> </ul> |
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217 | 2022-08-08 08:41:06 | Tortilla Pinwheels | Very Good | 4.2 | Great for a party. It's actually something low fat to munch on! | 247 | <span itemprop="ingredients"><ul><li>4 whole wheat tortillas</span><span itemprop="ingredients"> <li>1/4 cup fat free cream cheese</span><span itemprop="ingredients"> <li>8-12 spinach leaves, washed and dried</span><span itemprop="ingredients"> <li>1/2 cup grated carrots</span><span itemprop="ingredients"> | 1. Let the cream cheese come to room temperature. Whip with a mixer, or by hand, to make it easier to spread. 2. Using a spatula or knife, spread about 1 tablespoon cream cheese on each tortilla, making sure to reach the edges. 3. Put several spinach leaves in the center of the tortilla and sprinkle with 2 tablespoons of carrots. 4. Roll tortilla tightly; secure with a toothpick. 5. Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end. Lay each piece cut-side down on a serving plate. Serves 4. |
<ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">144.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">437.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.2 g</span> <li>Protein: <span itemprop="proteinContent">5.3 g</span> </ul> |
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218 | 2022-08-08 08:41:10 | Baked Buffalo Chicken Nuggets | Very Good | 4.2 | Fried, battered, dripping sauce--hot wings are calorie bombs! But not these. | 240 | 5 | 18 | 2 | <span itemprop="ingredients">1/3 cup whole-wheat bread crumbs</span><br><span itemprop="ingredients">1 teaspoon onion powder</span><br><span itemprop="ingredients">1 teaspoon garlic powder</span><br><span itemprop="ingredients">1 teaspoon cayenne pepper</span><br><span itemprop="ingredients">1 teaspoon black pepper </span><br><span itemprop="ingredients">8 ounces boneless, skinless chicken, cut into bite-size chunks</span><br><span itemprop="ingredients">2 tablespoons hot sauce</span> |
Serve with more hot sauce, if desired, or blue cheese dressing. (Nutrition info not included!) Don't forget the celery! | Preheat the oven to 375 degrees Fahrenheit. Combine the bread crumbs, onion powder, garlic powder, cayenne pepper, and black pepper in a shallow dish. Place the chicken and hot sauce in another shallow dish, stirring well to evenly coat the chicken.Place the chicken, one piece at a time, in the breadcrumbs.Use one hand for the wet ingredients and one for the dry ingredients so that the bread crumbs will not clump. Place the chicken on a baking sheet coated with cooking spray. Bake for 10 minutes, then turn over the chicken and bake for an additional 7-8 minutes or until fully cooked. 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">223.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">70.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">282.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">16.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.6 g</span> <li>Protein: <span itemprop="proteinContent">28.8 g</span> </ul> |
219 | 2022-08-08 08:41:20 | Banana Peanut Butter Oatmeal | Very Good | 4.5 | Full of fruit, fiber, and protein, and it's YUMMY, too! Top with berries if desired. | 235 | 5 | 1 | 1 | <span itemprop="ingredients">1/2 large ripe banana</span><br><span itemprop="ingredients">1/4 cup skim milk</span><br><span itemprop="ingredients">1/4 cup quick-cooking oats</span><br><span itemprop="ingredients">1/2 tablespoon creamy peanut butter</span> | 1. Cut banana into chunks and put into a small blender jar with milk; blend until smooth. 2. Put the dry oatmeal in a microwave safe bowl. 3. Pour the banana mixture on top of oatmeal & stir to incorporate. 4. Microwave (uncovered) on high setting for 30 seconds. 5. Stir & microwave another 30 seconds. 6. Stir in peanut butter. | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">203.5</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">63.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">33.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.2 g</span> <li>Protein: <span itemprop="proteinContent">7.3 g</span> </ul> |
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220 | 2022-08-08 08:41:31 | Fresh Fruit Salad with Honey-Yogurt Dressing | Very Good | 4.4 | We love all the sweet flavors and contrasting textures in this simple fruit salad. Sprinkle chopped, toasted nuts or granola on top for crunch. | 234 | 5 | 6 | <span itemprop="ingredients">1 cup low fat vanilla yogurt</span><br><span itemprop="ingredients">2 tablespoons honey</span><br><span itemprop="ingredients">1/2 teaspoon ground cinnamon</span><br><span itemprop="ingredients">2 large seedless oranges, peeled, sliced, and halved</span><br><span itemprop="ingredients">1/2 large pineapple, peeled, cored, sliced, and cut into wedges</span><br><span itemprop="ingredients">1 apple, cored and chopped</span><br><span itemprop="ingredients">1 ripe pear, cored and sliced into wedges</span><br><span itemprop="ingredients">1 kiwifruit, peeled and sliced</span> |
1. In a small bowl, combine the yogurt, honey and cinnamon. Stir well to blend ingredients. 2. Arrange fruit on plates and drizzle the honey-yogurt dressing on top. Serves 6.Reprinted with permission by Public Health ? Seattle & King County | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">136.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">2.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">30.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">31.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.1 g</span> <li>Protein: <span itemprop="proteinContent">3.2 g</span> </ul> |
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221 | 2022-08-08 08:41:43 | Tasty Trail Mix | Very Good | 4.0 | This good-for-you treat is filling and sweet! | 223 | 5 | 12 | <span itemprop="ingredients">Pick one ingredient from each heading on this list. </span><br><br><span itemprop="ingredients">DRIED FRUIT (1 cup chopped)</span><br><span itemprop="ingredients"> Raisins</span><br><span itemprop="ingredients"> Dried pineapple</span><br><span itemprop="ingredients"> Dried apple rings</span><br><span itemprop="ingredients"> Pitted prunes</span><br><span itemprop="ingredients"> Dried peaches</span><br><span itemprop="ingredients"> Dried apricots</span><br><span itemprop="ingredients"> Mixed dried fruit</span><br><span itemprop="ingredients"> Dried banana chips</span><br><br><span itemprop="ingredients">CEREAL (1 cup)</span><br><span itemprop="ingredients"> Chex (any variety)</span><br><span itemprop="ingredients"> Mini shredded wheat</span><br><span itemprop="ingredients"> Cheerios</span><br><span itemprop="ingredients"> Kix</span><br><br><span itemprop="ingredients">NUTS & SEEDS (1/2 cup)</span><br><span itemprop="ingredients"> Sunflower seeds</span><br><span itemprop="ingredients"> Mixed nuts</span><br><span itemprop="ingredients"> Peanuts</span><br><span itemprop="ingredients"> Cashews</span><br><span itemprop="ingredients"> Pecans</span><br><span itemprop="ingredients"> Walnuts</span><br><br><span itemprop="ingredients">OPTIONALS (1/2 cup)</span><br><span itemprop="ingredients"> Roasted soybeans</span><br><span itemprop="ingredients"> Popcorn</span><br><span itemprop="ingredients"> Pretzels</span><br><span itemprop="ingredients"> Chocolate Chips</span><br><span itemprop="ingredients"> M & M candies</span><br><span itemprop="ingredients"> Peanut butter chips</span><br><span itemprop="ingredients"> Butterscotch chips</span> |
Mix well and store in an airtight container. Serving size: 1/4 cup 12 servings | <ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">114.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">31.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">18.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.1 g</span> <li>Protein: <span itemprop="proteinContent">2.1 g</span> </ul> |
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222 | 2022-08-08 08:41:47 | Practically Cheesecake | Very Good | 4.5 | This is a yummy dessert or snack that I have when I am craving something sweet. | 219 | 2 | 1 | <span itemprop="ingredients">1 Graham Cracker square (any type will do I use the Fat Free)</span><br><span itemprop="ingredients">50 g of Cream Cheese</span><br><span itemprop="ingredients">1 tbs strawberry preserve</span> | On the Graham Cracker square thinly spread the Cream Cheese. Top with strawberry preserve and enjoy your....cheesecake!Number of Servings: 1Recipe submitted by SparkPeople user AUTCODJADCAL. | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">133.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">4.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">321.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">22.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.4 g</span> <li>Protein: <span itemprop="proteinContent">7.8 g</span> </ul> |
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223 | 2022-08-08 08:41:50 | Easy & Wholesome Zucchini Muffins | Very Good | 4.3 | This is a great recipe for summer, when you have a surplus of zucchini in the garden. Double or triple the batch and freeze them for quick and healthy breakfasts. | 213 | 7 | 20 | 18 | <span itemprop="ingredients">1 1/2 c zucchini, grated</span><br><span itemprop="ingredients">1 1/2 c rolled oats (not instant)</span><br><span itemprop="ingredients">1 1/2 c whole wheat flour</span><br><span itemprop="ingredients">2 t baking soda</span><br><span itemprop="ingredients">2 t cream of tartar</span><br><span itemprop="ingredients">1 1/2 t cinnamon</span><br><span itemprop="ingredients">1/4 t nutmeg</span><br><span itemprop="ingredients">1/2 c honey</span><br><span itemprop="ingredients">1/4 c pineapple juice concentrate</span><br><span itemprop="ingredients">1 t vanilla</span><br><span itemprop="ingredients">3/4 c applesauce, unsweetened</span><br><span itemprop="ingredients">8 oz crushed pineapple, drained</span><br><span itemprop="ingredients">2 egg whites</span><br><span itemprop="ingredients">6 dried apricots, finely chopped</span><br><span itemprop="ingredients">1/4 c pecans, chopped</span><br><span itemprop="ingredients">2 T flax meal</span> |
Preheat oven to 325 degrees Fahrenheit. Coat two muffin pans with nonstick cooking spray. Grate zucchini and place in paper towels or cotton cloth; squeeze to remove moisture. In a mixing bowl combine oats, flour, baking soda, cream of tartar, and spices. In a separate bowl combine honey, applesauce, drained pineapple, apricots, vanilla, and pineapple juice. Stir in egg whites. Combine the wet mixture with the dry; stir only until combined. Portion out 18 muffins in the prepared tins. Combine pecans with flax meal; top each muffin with 1/2 teaspoon of mixture. Bake for 20 minutes.If you'd like, you can also top these with frosting of your choice! We love this healthy version. |
<ul> <li class="servings">Servings Per Recipe: 18 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">128.0</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">148.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.0 g</span> <li>Protein: <span itemprop="proteinContent">3.2 g</span> </ul> |
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224 | 2022-08-08 08:41:59 | Fresh Hawaiian Smoothie | Very Good | 4.4 | Cool, refreshing, and great for you! | 209 | <span itemprop="ingredients"><ul><li>1/2 cup mango, fresh or frozen</span><span itemprop="ingredients"> <li>1/2 cup cantaloupe, fresh or frozen</span><span itemprop="ingredients"> <li>1 cup strawberries, fresh or frozen</span><span itemprop="ingredients"> <li>1 cup pineapple juice (or more to thin) | 1. Place all ingredients in a blender and blend for 10 seconds or until smooth. Makes 2 servings. Reprinted with permission by Public Health ? Seattle & King County | <ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">133.6</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">6.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">32.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.1 g</span> <li>Protein: <span itemprop="proteinContent">1.4 g</span> </ul> |
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225 | 2022-08-08 08:42:11 | Summer Frozen Fruit Pops | Very Good | 4.5 | Make your own Popsicle. | 204 | 1 | <span itemprop="ingredients">2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)</span><br><span itemprop="ingredients">1 tablespoon sugar</span><br><span itemprop="ingredients">1 teaspoon fresh lemon juice</span> | 1. Place the fruit in a blender. Cover and blend until smooth.2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid. Serves 4. | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">35.4</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">0.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.8 g</span> <li>Protein: <span itemprop="proteinContent">0.5 g</span> </ul> |
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226 | 2022-08-08 08:42:16 | Low-Fat Maple Granola | Very Good | 4.3 | Start your day with this hearty, low-fat granola. | 204 | 5 | 45 | 8 | <span itemprop="ingredients">2 cups old-fashioned oats</span><br><span itemprop="ingredients">1/4 cup wheat germ</span><br><span itemprop="ingredients">1/4 cup sliced almonds</span><br><span itemprop="ingredients">1/4 cup pumpkin seeds</span><br><span itemprop="ingredients">1/4 cup flaked coconut </span><br><span itemprop="ingredients">1/3 cup maple syrup</span><br><span itemprop="ingredients">1/4 cup apple juice</span><br><span itemprop="ingredients">1 teaspoon cinnamon</span><br><span itemprop="ingredients">1 teaspoon vanilla</span><br><span itemprop="ingredients">1/2 teaspoon salt</span> |
1. Preheat oven to 300? F.2. In a large bowl, combine all ingredients and toss well. Spread on large cookie sheet and bake 35-45 minutes, stirring occasionally, until lightly browned. Makes 8 servings (approximately 1/2 cup each) | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">180.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">153.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">30.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.9 g</span> <li>Protein: <span itemprop="proteinContent">5.0 g</span> </ul> |
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227 | 2022-08-08 08:42:20 | Strawberry-Banana Smoothie | Very Good | 4.5 | This Strawberry Banana Smoothie recipe is quick, healthy and easy to make. Whether you're suffering from nausea, heartburn, or just in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with Popsicle sticks. | 202 | 1 | <span itemprop="ingredients">1 cup nonfat vanilla yogurt</span><br><span itemprop="ingredients">1/2 cup frozen strawberries</span><br><span itemprop="ingredients">1/2 cup orange juice or skim milk</span><br><span itemprop="ingredients">1 banana, sliced</span> | Place all ingredients in a blender and blend until smooth. Makes 2 servings. | <ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">222.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">79.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">46.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.8 g</span> <li>Protein: <span itemprop="proteinContent">6.8 g</span> </ul> |
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228 | 2022-08-08 08:42:27 | Super Moist Banana Bread | Very Good | 4.6 | At 208 calories a piece, let's face it: This moist banana bread is more of a cake then a bread! Sooooo good though. My favourite banana bread recipe. :) | 196 | 15 | 50 | 14 | <span itemprop="ingredients">* 1/2 cup (1 stick) Butter, softened</span><br><span itemprop="ingredients">* 1 1/4 cups Granulated Sugar</span><br><span itemprop="ingredients">* 2 Eggs</span><br><span itemprop="ingredients">* 4 tbsp. Sour Cream</span><br><span itemprop="ingredients">* 1 1/2 cups Flour, all-purpose (white)</span><br><span itemprop="ingredients">* 1 tsp. Baking Soda</span><br><span itemprop="ingredients">* 1 tsp. Vanilla Extract</span><br><span itemprop="ingredients">* 1.5 cups (2-3) ripe Bananas, mashed (NOTE: Original recipe called for 1 cup and baked a little less, but I usually use more banana and bake it a wee bit longer. The tracker includes the extra bit of banana!) </span> |
1. Grease 9" x 5" loaf pan.2. Beat together butter and sugar.3. Add eggs. Mix well.4. Add sour cream, flour, baking soda, vanilla, and bananas. Mix well.5. Pour into prepared loaf pan.6. Bake at 350 degrees F for 45 - 55 minutes, or until toothpick in center comes out clean.7. Cool on rack, and wrap in plastic wrap overnight to bring out the moisture in the bread.8. Makes 1 loaf, cut into 14 slices about 5/8" thick each.9. Enjoy! |
<ul> <li class="servings">Servings Per Recipe: 14 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">208.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">44.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">140.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">34.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.0 g</span> <li>Protein: <span itemprop="proteinContent">2.8 g</span> </ul> |
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229 | 2022-08-08 08:42:31 | No-Bake Chocolate Peanut Butter Protein Bars | Very Good | 4.4 | These grab-and-go bars could not be simpler to make! At over 15 grams of protein per bar, they would make a great breakfast or post-workout snack. | 194 | 5 | 12 | <span itemprop="ingredients">1 cup natural peanut butter</span><br><span itemprop="ingredients">3 tablespoons honey, or to taste</span><br><span itemprop="ingredients">1 1/2 cups chocolate whey protein powder</span><br><span itemprop="ingredients">1 cup uncooked oats</span><br><span itemprop="ingredients">2-5 tablespoons water</span><br><span itemprop="ingredients">(optional) 1 tablespoon of unsweetened cocoa</span><br> |
Mix the peanut butter and honey in a bowl and microwave for 30 seconds. Add the rest of ingredients and mix together. Mixture should be crumbly and slightly moist.Press (hard) into a 9x9 tray and refrigerate for 20 minutes. Cut into 12 equal bars. Mmmmm! | <ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">221.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">11.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">88.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">12.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.0 g</span> <li>Protein: <span itemprop="proteinContent">15.5 g</span> </ul> |
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230 | 2022-08-08 08:42:37 | Hummus | Very Good | 4.0 | A healthy and filling middle eastern dip! Eat it as an appetizer or snack with some pita. Why buy your hummus ready made from the store, when you can make it yourself? | 597 | 14 | <span itemprop="ingredients">2 15 ounce cans of chickpeas, drained and rinsed</span><br><span itemprop="ingredients">Juice of 1 small lemon (seeds removed, pulp optional)</span><br><span itemprop="ingredients">1 tablespoon good olive oil</span><br><span itemprop="ingredients">1 tablespoon tahini (sesame paste, you can find it in the "international" aisle in the grocery store or more cheaply in a middle eastern specialty shop)</span><br><span itemprop="ingredients">2 small or one large clove of garlic, finely grated</span><br><span itemprop="ingredients">Water to adjust consistancy</span><br><span itemprop="ingredients">Sweet hungarian paprika to garnish</span><br><br><span itemprop="ingredients">A strong blender or food processor.</span> |
1. Drain and wash the chickpeas, add to blender or food processor. 2. Add grated garlic, olive oil, tahini, lemon juice, and about 2 tablespoons of water.3. Puree until there are no whole chickpeas, and the hummus is a thick paste.4. Remove from bowl of mixer and garnish with a sprinkle of paprika. You could drizzle some olive oil and toss some chopped tomatoes on top of it if you desire. Serve with pita bread.This dish makes a lovely addition to a middle eastern appetizer platter, the centerpiece for a tray of veggies, or an amazingly filling snack. You can add all sorts of things to your hummus (see the variety of different pre-made hummus in the grocery store for inspiration!)Number of Servings: 14Recipe submitted by SparkPeople user GRANT_ME_WINGS. |
<ul> <li class="servings">Servings Per Recipe: 14 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">69.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">138.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">9.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.1 g</span> <li>Protein: <span itemprop="proteinContent">3.1 g</span> </ul> |
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231 | 2022-08-08 08:42:46 | Five-Ingredient Soup | Very Good | 4.6 | This is the perfect meal for those days when you desperately need to go to the market for fresh ingredients. Five cans, five minutes, and you're ready to eat! | 550 | 2 | 3 | 10 | <span itemprop="ingredients">1 (14.4-ounce) can fat-free chicken broth</span><br><span itemprop="ingredients">1 (14.4-ounce) can corn, drained and rinsed</span><br><span itemprop="ingredients">1 (14.4-ounce) can black beans, drained and rinsed</span><br><span itemprop="ingredients">1 (14.4-ounce) can fat-free refried beans</span><br><span itemprop="ingredients">1 (14.4-ounce) can no-salt added diced tomatoes</span> |
My mom gave me this recipe. She eats it daily. It is very tasty! I started losing weight after adding it to my regular diet. Sometimes I add hot sauce to spice it up a bit! I hope you enjoy it as much as I do! | Combine all ingredients in a medium saucepan, whisking to integrate the refried beans. Simmer, then serve. Garnish as desired. Try: sour cream, avocado, or green onions. | <ul> <li class="servings">Servings Per Recipe: 10 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">128.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">0.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">1.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">494.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">24.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">7.6 g</span> <li>Protein: <span itemprop="proteinContent">7.3 g</span> </ul> |
232 | 2022-08-08 08:42:52 | Pico de Gallo - Authentic Mexican Salsa | Very Good | 4.6 | The versatility of this pico de gallo salsa is limitless! Put it on grilled chicken or steak, add it to eggs, or serve with tortilla chips. | 539 | 10 | 8 | <span itemprop="ingredients">3 large diced tomatoes</span><br><span itemprop="ingredients">1 diced medium sized onion</span><br><span itemprop="ingredients">1/4 bunch of cilantro (use more or less depending on your taste)</span><br><span itemprop="ingredients">juice of half a lemon</span><br><span itemprop="ingredients">1/2 teaspoon of minced garlic</span><br><span itemprop="ingredients">1 tsp of salt</span><br><span itemprop="ingredients">2 jalapenos (or more if you prefer it hotter)</span><br><br><span itemprop="ingredients">Optional ingredients (not included in nutrition facts)</span><br><span itemprop="ingredients">half a cucumber, peeled and diced</span><br><span itemprop="ingredients">1 avocado, peeled and diced</span><br> |
1. Wash tomatoes and cilantro.2. Dice tomatoes, onions, chop cilantro, jalapenos, and the optional ingredients (avocado, cucumber)3. Put ingredients in a bowl. 4. Add salt, garlic, the juice of half a lemon. Mix it up and serve.* you can roast your tomatoes for great flavor.heat up a frying pan or skillet on medium high heat. Place whole tomatoes in the cookware and toast the outside of it until the skin begins to break and split apart. remove from heat and continue with step two.note if you prefer smooth salsa as opposed to chunky just put all this good stuff in the blender. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">22.5</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">297.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">5.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.6 g</span> <li>Protein: <span itemprop="proteinContent">0.9 g</span> </ul> |
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233 | 2022-08-08 08:42:58 | White Chicken Chili | Very Good | 4.4 | This chili is packed with flavor and fiber. Make a big batch for a crowd or freeze it in single-serving containers for up to four months. | 492 | 10 | 30 | 12 | <span itemprop="ingredients">1 T olive oil</span><br><span itemprop="ingredients">2 lbs (32 oz) chicken breasts, boneless and skinless, diced into 1-inch cubes</span><br><span itemprop="ingredients">1 onion, diced</span><br><span itemprop="ingredients">3 cloves garlic, grated</span><br><span itemprop="ingredients">1 t salt</span><br><span itemprop="ingredients">1 t ground cumin</span><br><span itemprop="ingredients">1/2 t chili powder</span><br><span itemprop="ingredients">1/8 t cloves, ground</span><br><span itemprop="ingredients">1/8 t cayenne pepper</span><br><span itemprop="ingredients">4 (15.5 oz cans) cannellini (white kidney) beans, drained and rinsed</span><br><span itemprop="ingredients">28 oz chicken stock, low sodium</span><br><span itemprop="ingredients">2 c corn, frozen</span><br><span itemprop="ingredients">2 (4 oz cans) green chilis</span><br><span itemprop="ingredients">1 lime</span><br><span itemprop="ingredients">3/4 c low fat, shredded monterey jack cheese </span><br><br> |
Heat oil in a heavy saucepan over medium heat. Add chicken and onion. Cook until chicken is no longer pink, about 5-7 minutes. Add garlic cloves and spices, continue to cook for 1-2 minutes. Add beans and stock. Stir and simmer for 25 minutes. Add corn and green chilis , continue to simmer for 5 minutes. Remove from heat and squeeze lime into chili. Serve with 1 tablespoon of cheese per cup of soup.If you prefer a thicker chili, puree 1/4 of the soup before you add the corn. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">234.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">53.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">537.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">20.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.6 g</span> <li>Protein: <span itemprop="proteinContent">25.0 g</span> </ul> |
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234 | 2022-08-08 08:43:02 | Spinach-Berry Salad | Very Good | 4.6 | Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach, creamy goat cheese and crunchy toasted almonds. | 475 | 10 | 2 | 4 | <span itemprop="ingredients">1/3 cup almonds, slivered</span><br><span itemprop="ingredients">4 cups baby spinach</span><br><span itemprop="ingredients">3/4 cup strawberries, quartered</span><br><span itemprop="ingredients">1 tablespoon balsamic vinegar</span><br><span itemprop="ingredients">1 teaspoon Dijon mustard</span><br><span itemprop="ingredients">1 teaspoon honey</span><br><span itemprop="ingredients">3 tablespoon extra virgin olive oil</span><br><span itemprop="ingredients">1 ounce soft goat cheese</span><br><span itemprop="ingredients">Salt and pepper to taste</span> |
Instead of slicing strawberries for the salad, quarter them. Quartered strawberries are easier to pick up with a fork.When you include caloric, high-flavor ingredients such as nuts or cheese in a salad, spread the flavor around by finely chopping, crumbling, or slicing those ingredients. A little will truly go a long way.Top this or any salad with three ounces of your favorite lean protein to give it some staying power. From The SparkPeople Cookbook: Love Your Food, Lose The Weight. |
Place the almonds in a dry skillet or saute pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. The almonds are done when you start to smell a "nutty" scent. Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil. Place the spinach in a large bowl. Add the strawberries, almonds, and dressing. Toss to coat. Top with goat cheese. If desired, season with a pinch of salt and pepper.Serve immediately. 1 1/4 cups per serving |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">181.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">16.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">3.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">75.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.3 g</span> <li>Protein: <span itemprop="proteinContent">4.0 g</span> </ul> |
235 | 2022-08-08 08:43:15 | Spicy Taco Soup | Very Good | 4.6 | This is a hearty soup that is great for the whole gang! The best part is how easy it is to make. | 460 | 5 | 20 | 8 | <span itemprop="ingredients">1 lb ground beef</span><br><span itemprop="ingredients">1 onion, chopped</span><br><span itemprop="ingredients">2 (14.5 oz) cans diced tomatoes with green chilies</span><br><span itemprop="ingredients">2 (14.5 oz) cans pinto beans (drained)</span><br><span itemprop="ingredients">1 (14.5 oz) can black beans (drained)</span><br><span itemprop="ingredients">1 (14.5 oz) can cream-style corn</span><br><span itemprop="ingredients">1 package ranch style dressing mix</span><br><span itemprop="ingredients">1 package taco seasoning </span><br><span itemprop="ingredients">1 cup water (or broth) optional</span><br> |
Brown beef with onions in a medium soup pot. Drain excess grease. Add remaining ingredients, stir and simmer for 20 minutes. If it seems a little thick you can add some beef broth or water.This is great with cilantro and a dab of sour cream!8 servings of about 1 1/2 cups each | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">281.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">52.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">691.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">30.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">8.5 g</span> <li>Protein: <span itemprop="proteinContent">23.0 g</span> </ul> |
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236 | 2022-08-08 08:43:21 | Black Bean and Sausage Soup | Very Good | 4.4 | This hearty soup is super easy to prepare but packed with flavor. Change up the flavor by swapping in your favorite sausage. | 440 | 10 | 30 | 6 | <span itemprop="ingredients">1 medium onion, chopped</span><br><span itemprop="ingredients">1 large carrot, peeled or scrubbed, chopped</span><br><span itemprop="ingredients">1 stalk of celery, sliced</span><br><span itemprop="ingredients">2 large cloves of garlic, minced</span><br><span itemprop="ingredients">1/2 tsp dried oregano</span><br><span itemprop="ingredients">1 medium potato, peeled, diced</span><br><span itemprop="ingredients">2 cups beef or chicken broth</span><br><span itemprop="ingredients">1 28 oz tin, diced tomatoes</span><br><span itemprop="ingredients">4-6 oz lean kielbasa sausage, cubed</span><br><span itemprop="ingredients">1 19oz tin black beans, or your favorite canned beans</span><br><br> |
1. Heat large pot with low fat cooking spray. Add onion, carrot and celery; cook and stir over medium heat until vegetables begin to soften.2. Stir in garlic, oregano, potato, broth and tomatoes; heat to boiling. Stir in Kielbasa. Cover and simmer gently for at least 1/2 hour to blend flavours.3. Drain and rinse beans. Add to soup. Heat until hot. Add salt and pepper to taste. Serve with crusty bread. (Even better the next day)** We love this soup. You can prepare it ahead for a gathering and instead of simmering for 1/2 hour, put it in your crockpot on low and add the beans. By the time you are ready to eat (try to make it at least a half an hour) it will be ready to go. Great for potluck as it only gets better the longer it sits. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">248.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">16.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">635.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">40.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">12.3 g</span> <li>Protein: <span itemprop="proteinContent">15.4 g</span> </ul> |
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237 | 2022-08-08 08:43:24 | Rustic Italian Tortellini Soup | Very Good | 4.7 | This meal comes together SUPER fast! A very hearty dish that goes great with a salad. It's also versatile--add additional vegetables or even a can of drained and rinsed cannellini beans for more protein. | 382 | 10 | 20 | 6 | <span itemprop="ingredients">3 Italian turkey sausage links (4 ounces each), casings removed (I used the "hot" sausage version)</span><br><span itemprop="ingredients">1 medium onion, chopped</span><br><span itemprop="ingredients">6 garlic cloves, minced</span><br><span itemprop="ingredients">4 cups reduced-sodium chicken broth</span><br><span itemprop="ingredients"> 1 can (14-1/2 ounces) diced tomatoes, undrained</span><br><span itemprop="ingredients">1 package (9 ounces) refrigerated cheese tortellini</span><br><span itemprop="ingredients">1 package (6 ounces) fresh baby spinach, coarsely chopped</span><br><span itemprop="ingredients">2-1/4 teaspoons minced fresh basil or 3/4 teaspoon dried basil (or, you can substitute thyme and oregano)</span><br><span itemprop="ingredients">1/4 teaspoon pepper</span><br><span itemprop="ingredients">Dash crushed red pepper flakes (optional if not using hot turkey sausage)</span><br><span itemprop="ingredients">Shredded Parmesan cheese, optional</span><br><br> |
DIRECTIONSCrumble sausage into a Dutch oven; add onion. Cook and stir over medium heat until meat is no longer pink. Add garlic; cook and stir 2 minutes longer. Add the broth and tomatoes. Bring to a boil. Stir in tortellini; return to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until pasta is tender, stirring occasionally. Add the spinach, basil, pepper and pepper flakes; cook 2-3 minutes longer or until spinach is wilted. Serve with cheese if desired. Yield: 6 servings (2 quarts |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">251.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">53.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">1,136.4 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">17.3 g</span> </ul> |
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238 | 2022-08-08 08:43:34 | Cowboy Caviar | Very Good | 4.4 | Serve this black bean salsa known as cowboy caviar at your next potluck. | 335 | 10 | 24 | <span itemprop="ingredients">2 (15 oz) cans black beans, rinsed</span><br><span itemprop="ingredients">1 (17 oz) can whole kernel corn, drained</span><br><span itemprop="ingredients">2 large tomatoes, chopped</span><br><span itemprop="ingredients">1 large avocado, diced</span><br><span itemprop="ingredients">1/2 red onion, chopped</span><br><span itemprop="ingredients">1/4 cup chopped fresh cilantro</span><br><br><span itemprop="ingredients">Dressing</span><br><span itemprop="ingredients">1 Tbsp red wine vinegar</span><br><span itemprop="ingredients">3-4 Tbsp lime juice</span><br><span itemprop="ingredients">2 Tbsp olive oil</span><br><span itemprop="ingredients">1 tsp salt</span><br><span itemprop="ingredients">1/2 tsp pepper</span> |
1. Combine all ingredients in a large bowl.2. Cover and chill.3. Garnish with avocado slices or cilantro sprigs.4. Serve with tortilla chips. | <ul> <li class="servings">Servings Per Recipe: 24 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">68.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">122.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">9.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.9 g</span> <li>Protein: <span itemprop="proteinContent">2.6 g</span> </ul> |
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239 | 2022-08-08 08:43:43 | Corn Chowder | Very Good | 4.1 | Using low-fat milk instead of cream lowers the saturated fat content in this hearty summer soup. | 309 | 1 | <span itemprop="ingredients">1 tablespoon olive oil</span><br><span itemprop="ingredients">2 tablespoons finely diced celery</span><br><span itemprop="ingredients">2 tablespoons finely diced onion</span><br><span itemprop="ingredients">2 tablespoons finely diced green pepper</span><br><span itemprop="ingredients">1 package frozen whole kernel corn (10 oz.)</span><br><span itemprop="ingredients">1 cup peeled, diced, 1/2" raw potatoes </span><br><span itemprop="ingredients">2 tablespoons chopped fresh parsley</span><br><span itemprop="ingredients">1 cup water </span><br><span itemprop="ingredients">1/4 teaspoon salt </span><br><span itemprop="ingredients">black pepper to taste</span><br><span itemprop="ingredients">1/4 teaspoon paprika</span><br><span itemprop="ingredients">2 tablespoons flour</span><br><span itemprop="ingredients">2 cups low-fat (1%) or skim milk </span><br><span itemprop="ingredients">1/4 cup fresh parsley, minced </span> |
1. Heat oil in medium saucepan. 2. Add celery, onion, and green pepper and saute for 2 minutes. 3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender. 4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously. 5. Add gradually to cooked vegetables and add remaining milk. 6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.Yield: 4 servings--Serving Size: 1 cup |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">202.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">6.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">67.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">32.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">8.0 g</span> </ul> |
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240 | 2022-08-08 08:43:46 | Asian Chicken Salad | Very Good | 4.4 | This healthy, hearty salad is packed full of fruit AND vegetables. | 307 | 1 | <span itemprop="ingredients">2 cups cooked chicken, skin removed, cut into bite-sized pieces</span><br><span itemprop="ingredients">4 cups cabbage, shredded</span><br><span itemprop="ingredients">1 cup mushrooms, sliced</span><br><span itemprop="ingredients">1 cup carrots, grated</span><br><span itemprop="ingredients">2 tablespoons cilantro, chopped</span><br><span itemprop="ingredients">1 cucumber, thinly sliced</span><br><span itemprop="ingredients">3 green onions, thinly sliced</span><br><span itemprop="ingredients">1 mandarin orange or tangerine, divided into sections</span><br><span itemprop="ingredients">1/2 cup nonfat Asian or Oriental-style salad dressing</span><br><span itemprop="ingredients">Black pepper</span> |
We love to toss the salad with cooked (and cooled) rice noodles snipped into bite-size pieces. | 1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well. 2. Top with green onions and tangerine sections. Pepper to taste.Serves 4.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">169.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">22.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">115.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">17.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.0 g</span> <li>Protein: <span itemprop="proteinContent">10.7 g</span> </ul> |
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241 | 2022-08-08 08:43:49 | Taco Soup | Very Good | 4.3 | Top this soup with toasted tortilla strips and serve with lime wedges and avocado slices. | 297 | 5 | 20 | 6 | <span itemprop="ingredients">16 ounces extra lean ground beef </span><br><span itemprop="ingredients">1 small yellow onion, chopped (about 1/2 cup)</span><br><span itemprop="ingredients">1 recipe <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=700196" target="_blank">Taco Seasoning</a></span><br><br><span itemprop="ingredients">1 (14.5 ounce) can no salt added tomato sauce</span><br><span itemprop="ingredients">1 (14.5 ounce) diced tomatoes with green chilies</span><br><span itemprop="ingredients">1 (14.5 ounce) dark kidney beans, drained and rinsed </span><br><span itemprop="ingredients">1 cup frozen or canned corn kernels</span><br><span itemprop="ingredients">1/2 cup chickpeas, drained and rinsed, mashed</span><br> |
Just before serving, squeeze in the juice of half a lime for a kick. | Brown the ground beef and onion in a large saucepan over medium heat. Blot any excess grease with a paper towel, then add the taco seasoning. Cook for one minute, then add the tomato sauce, diced tomatoes, kidney beans, and one cup water. Reduce heat to medium-low, and simmer for 10 minutes. Add the corn and mashed garbanzo beans, and simmer five more minutes. Serve immediately. Makes six (1 cup) servings. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">290.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">13.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">52.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">311.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">24.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.5 g</span> <li>Protein: <span itemprop="proteinContent">20.6 g</span> </ul> |
242 | 2022-08-08 08:43:55 | Bean, Corn & Avocado Salad | Very Good | 4.6 | This salad is always a hit at parties! Use as a fiber-rich dip, or eat it by itself. | 271 | 5 | 6 | <span itemprop="ingredients"> * Beans, black, , 1 can</span><br><span itemprop="ingredients"> * Yellow Sweet Corn, Canned, 1 can</span><br><span itemprop="ingredients"> * Red Ripe Tomatoes, 1 medium </span><br><span itemprop="ingredients"> * Onions, raw, .5 cup, chopped</span><br><span itemprop="ingredients"> * Avocados, Florida, 1 fruit </span><br><span itemprop="ingredients"> * Lime Juice, 2 fl oz</span><br><span itemprop="ingredients"> * Olive Oil, 1 1tsp</span><br><span itemprop="ingredients"> * Cilantro, raw, 4 tbsp</span> |
Drain beans and corn, mix. Add finely chopped onion, chunky tomato and cubes of avocado. Season with lime juice, olive oil and fresh cilantro finely chopped. Mix well, salt and pepper to taste.Serving size 1.5 cup | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">183.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">79.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">27.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">9.0 g</span> <li>Protein: <span itemprop="proteinContent">7.5 g</span> </ul> |
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243 | 2022-08-08 08:44:01 | Cabbage Vegetable Soup | Very Good | 4.2 | This soup is filling and delicious--a perfect starter or light vegetarian meal. | 266 | 10 | 25 | 6 | <span itemprop="ingredients">1 28 oz can crushed tomatoes</span><br><span itemprop="ingredients">1 medium onion, diced</span><br><span itemprop="ingredients">3 stalks celery, diced</span><br><span itemprop="ingredients">3 medium carrots, diced</span><br><span itemprop="ingredients">1 head cabbage, shredded</span><br><span itemprop="ingredients">1 14.5 oz can green beans</span><br><span itemprop="ingredients">1 12 oz can sweet yellow corn</span><br><span itemprop="ingredients">1 15 oz can pinto beans</span><br> |
Brought To Your Kitchen From SparkPeople Member: LBBROCK195 | 1. Place tomatoes, onion, celery, carrots, and cabbage in a pot, simmer over medium heat until tender, about 20 minutes.2. Add canned vegetables. Heat and serve.Serves 6, 1 1/2 cups per serving | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">165.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">273.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">36.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">12.0 g</span> <li>Protein: <span itemprop="proteinContent">8.3 g</span> </ul> |
244 | 2022-08-08 08:44:14 | Lentil Vegetable Soup | Very Good | 4.1 | This hearty soup will warm you from the inside out. | 227 | 30 | 1 | <span itemprop="ingredients">1 cup dried brown lentils </span><br><span itemprop="ingredients">4 cups vegetable broth</span><br><span itemprop="ingredients">1 (14 1/2 oz.) can diced tomatoes</span><br><span itemprop="ingredients">2 tablespoons olive oil</span><br><span itemprop="ingredients">2 garlic cloves, diced</span><br><span itemprop="ingredients">1 medium onion, diced</span><br><span itemprop="ingredients">2 large carrots, peeled and sliced</span><br><span itemprop="ingredients">2 celery stalks (including leaves,)chopped</span><br><span itemprop="ingredients">1 bay leaf</span><br><span itemprop="ingredients">2 tablespoons balsamic vinegar</span><br><span itemprop="ingredients">salt and pepper to taste</span><br> |
1. Pour lentils in a bowl, cover with water, and allow to sit overnight. 2. Over medium heat, cook onions in olive oil in a large soup pan. Add garlic and celery. Once celery begins to soften, add carrots, tomatoes, bay leaf and vegetable stock.3. Pour in drained lentils.4. Bring to a boil, reduce heat, and allow the soup to simmer for 30 minutes. 5. Remove and discard bay leaf and add vinegar. Season with salt and pepper to taste.Makes 4 servings. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">228.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">1,082.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">31.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.7 g</span> <li>Protein: <span itemprop="proteinContent">7.9 g</span> </ul> |
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245 | 2022-08-08 08:44:24 | 15-Minute Black Bean and Corn Salsa | Very Good | 4.6 | This corn and black bean salsa is the perfect dish for potlucks when you want to have something healthy on the table. | 223 | 15 | 15 | <span itemprop="ingredients">1 can black beans</span><br><span itemprop="ingredients">1 can yellow corn, or yellow and white corn</span><br><span itemprop="ingredients">1 can of Rotel</span><br><span itemprop="ingredients">1/4 cup finely chopped onion</span><br><span itemprop="ingredients">about 3 tbsp freshly chopped cilantro</span><br><span itemprop="ingredients">a dash of lime juice (or squeeze one lime)</span> |
Open can of black beans, place in strainer and rinse off excess "juice". dump in bowl.open can of corn, place in strainer to drain off excess water, then dump in bowl with beans.Open can of rotel and add to beans and corn.Add onions and cilantro and stir. Add lime juice to your taste.I bring this to every potluck, and everyone LOVES it. It can be eaten as a "salad" like cole slaw, or with corn chips. |
<ul> <li class="servings">Servings Per Recipe: 15 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">46.9</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">267.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">10.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.2 g</span> <li>Protein: <span itemprop="proteinContent">2.3 g</span> </ul> |
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246 | 2022-08-08 08:44:32 | Easy French Onion Soup | Very Good | 4.1 | A great meal on a cold day! | 218 | 5 | 30 | 2 | <span itemprop="ingredients">1/4 cup water</span><br><span itemprop="ingredients">1 medium yellow onion</span><br><span itemprop="ingredients">4 cups beef broth</span><br><span itemprop="ingredients">1/2 cup shredded part-skim mozzarella cheese</span><br><span itemprop="ingredients">2 slices whole-wheat bread</span> | Bring the water to a boil in a medium saucepan. Slice the onion into this strips and add to the water. Continue cooking until the onions clarify.Once the onions are translucent, add the beef broth. Bring to a boil and then simmer for 15-20 minutes.Once done, place two cups of soup into bowl, garnish with 1 oz shredded mozzarella and 1 tbsp croutons. Place under the broiler to melt the cheese if desired. |
<ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">165.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">20.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">646.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">14.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.0 g</span> <li>Protein: <span itemprop="proteinContent">14.6 g</span> </ul> |
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247 | 2022-08-08 08:44:38 | Southwest Pasta Salad | Very Good | 4.0 | Quick and nutritious, this zesty take on pasta salad is a family favorite. Garnish with fresh herbs and black olives. | 211 | 20 | 15 | 8 | <span itemprop="ingredients">1 (8-ounce) box small whole-wheat pasta </span><br><span itemprop="ingredients">1 (15-ounce) can corn</span><br><span itemprop="ingredients">1 (15-ounce) can black beans</span><br><span itemprop="ingredients">1 cup salsa (any variety)</span><br><span itemprop="ingredients">1 cup shredded, low fat cheddar cheese</span><br><span itemprop="ingredients">1 cup diced green pepper (bell pepper) </span><br><span itemprop="ingredients">Optional: add garlic powder, black pepper, or cayenne pepper to taste (in any combination)</span><br> |
Tomatoes are a great addition to this recipe. | Prepare pasta according to package directions. Drain, rinse and put into large bowl.Drain and reserve the liquids from the canned corn and black beans.Combine all ingredients with the cooked pasta in a large bowl and mix well. Add small amounts of the reserved canned liquids if desired. Serve immediately or cover and refrigerate. Serve cool or at room temperature. Serves 8 as main course, or up to 16 as side dish. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">267.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">3.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">546.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">45.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">7.0 g</span> <li>Protein: <span itemprop="proteinContent">14.2 g</span> </ul> |
248 | 2022-08-08 08:44:48 | Israeli Salad | Very Good | 4.4 | When the ingredients are fresh, salads can be simple yet impressive. This traditional, classic Israeli salad is perfect as a side, salad, or as filling for your pita. | 206 | 10 | 8 | <span itemprop="ingredients">1 medium cucumber (peeled)</span><br><span itemprop="ingredients">1 green or yellow bell pepper</span><br><span itemprop="ingredients">3 medium tomatoes </span><br><span itemprop="ingredients">3 tbsp extra virgin olive oil</span><br><span itemprop="ingredients">2 tbsp lemon juice</span><br><span itemprop="ingredients">1 tsp salt</span><br><span itemprop="ingredients">1 tsp fresh ground pepper</span> |
Garnish with parsley or green onions. | Chop all vegetables into small cubes (you can chop them larger if you like). Add olive oil, lemon juice, salt, and pepper. Mix. Enjoy!Note: Do not make in a metal bowl as the acid from the tomatoes and lemon juice will begin to react. Note: The longer it sits, the more liquidy it will get. | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">65.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">308.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">4.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.0 g</span> <li>Protein: <span itemprop="proteinContent">0.8 g</span> </ul> |
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249 | 2022-08-08 08:44:55 | Roasted Beet Salad | Very Good | 4.4 | Think you dislike beets? Not after trying this recipe! Roasting brings out the beets' natural sweetness, and the feta offers a salty contrast. | 201 | 30 | 60 | 4 | <span itemprop="ingredients">6 red or yellow beets (1/2 pound), stems and greens removed, scrubbed</span><br><span itemprop="ingredients">3 tablespoons grapeseed or olive oil</span><br><span itemprop="ingredients">1 1/2 tablespoons tarragon or sherry vinegar</span><br><span itemprop="ingredients">1 tablespoon fresh thyme leaves</span><br><span itemprop="ingredients">1 tablespoon fresh mint, chopped</span><br><span itemprop="ingredients">pinch fresh cracked black pepper</span><br><span itemprop="ingredients">4 cup mixed salad greens</span><br><span itemprop="ingredients">1/2 cup crumbled reduced-fat feta cheese</span> |
Buy your beets with the greens still attached--it's great way to check for freshness and the greens can be used for another recipe.If you want to make this salad quickly, use precooked beets, available in the refrigerated section of the produce section. | Preheat the oven to 375 degrees. Place the beets in a shallow covered baking dish. Add enough water to come 1/2 inch up the dish. Cover and roast for an hour or until beets are easily pierced by a paring knife. While the beets are cooking, prepare the vinaigrette. In a medium bowl, whisk together the vinegar and chopped herbs in a mixing bowl. Slowly whisk in the oil. Remove the beets from the oven. When cool enough to handle, rub off the skins or peel with a small paring knife. Chop the cooked beets into 1/2 inch cubes, then toss with the dressing. Divide the greens onto four plates. Top each serving with 1 cup marinated beets. Sprinkle on the feta cheese and serve immediately. Serving size: 1 cup greens, 2 tablespoons feta, and 1 cup of beet salad |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">201.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">14.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">16.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">311.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">14.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.2 g</span> <li>Protein: <span itemprop="proteinContent">5.0 g</span> </ul> |
250 | 2022-08-08 08:45:06 | Thai Noodle Salad | Very Good | 4.4 | You'll get 100% of your daily vitamin C with this dish! | 199 | <span itemprop="ingredients"><ul><li>6 oz. dried vermicelli</span><span itemprop="ingredients"><li>1/4 cup low-sodium soy sauce</span><span itemprop="ingredients"><li>1/4 cup low-sodium vegetable broth</span><span itemprop="ingredients"><li>2 tablespoons peanut butter</span><span itemprop="ingredients"><li>1 tablespoon fresh lime juice</span><span itemprop="ingredients"><li>1 teaspoon garlic, minced</span><span itemprop="ingredients"><li>1 teaspoon fresh ginger, minced</span><span itemprop="ingredients"><li>1/2 teaspoon crushed red pepper</span><span itemprop="ingredients"><li>1 1/2 cups cooked chicken, shredded or chopped</span><span itemprop="ingredients"><li>1 red sweet pepper, seeded and cut into thin strips</span><span itemprop="ingredients"><li>3 green onions, cut diagonally into 1/2 inch pieces</span><span itemprop="ingredients"><li>1/4 cup fresh cilantro, chopped</span><span itemprop="ingredients"><li>lime wedges for garnish</span><span itemprop="ingredients"> |
1. Cook vermicelli according to package instructions, drain and set aside. 2. In a medium saucepan, combine soy sauce, broth, peanut butter, lime juice, ginger and crushed red pepper. Cook over medium-low heat until peanut butter is melted. 3. Add cooked pasta and toss to coat evenly. 4. Stir in cooked chicken, sweet red pepper, green onions and cilantro. 5. Serve with lime wedges. Serves 4.Reprinted with permission by Public Health ? Seattle & King County |
<ul> <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">235.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">39.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">1,000.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.0 g</span> <li>Protein: <span itemprop="proteinContent">19.4 g</span> </ul> |
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251 | 2022-08-08 08:45:10 | Almond Chicken Salad with Asparagus | Very Good | 4.2 | Served on a bed of nutrient-rich spinach, this chicken is a tasty lunch or dinner! | 198 | 10 | 4 | 4 | <span itemprop="ingredients">2 cups asparagus tips, diagonally cut</span><br><span itemprop="ingredients">1/2 cup plain, non-fat yogurt</span><br><span itemprop="ingredients">1 teaspoon curry powder</span><br><span itemprop="ingredients">1 teaspoon fresh lemon juice</span><br><span itemprop="ingredients">1/4 teaspoon salt</span><br><span itemprop="ingredients">1/8 teaspoon fresh ground pepper</span><br><span itemprop="ingredients">12 ounces cooked skinless, boneless chicken breast, chopped</span><br><span itemprop="ingredients">1/2 cup red bell pepper, seeded and chopped</span><br><span itemprop="ingredients">1/4 cup fresh cilantro, chopped</span><br><span itemprop="ingredients">2 tablespoons sliced almonds, toasted</span><br><span itemprop="ingredients">spinach leaves</span><br> |
1. Steam asparagus for 2 minutes or until crisp-tender.2. In a medium bowl, whisk together the yogurt, curry, lemon juice and salt.3. Add asparagus, chicken, bell pepper, cilantro and almonds and toss to coat.4. Serve over spinach.Serves 4. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">161.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">53.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">239.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.6 g</span> <li>Protein: <span itemprop="proteinContent">24.0 g</span> </ul> |
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252 | 2022-08-08 08:45:12 | Spinach and Tomato Pasta Salad | Very Good | 4.1 | Most pasta salads are heavy on the pasta and light on everything else. This version, which can be served warm or cold, includes a hefty portion of vegetables--both spinach and tomatoes. | 194 | 3 | 10 | 6 | <span itemprop="ingredients">8 oz small pasta, such as ditalini or orzo</span><br><span itemprop="ingredients">8 oz feta cheese, crumbled</span><br><span itemprop="ingredients">16 oz grape tomatoes</span><br><span itemprop="ingredients">4 c Fresh Express Baby Spinach</span><br><span itemprop="ingredients">2 T capers, drained</span><br><span itemprop="ingredients">1/4 t black pepper</span><br><span itemprop="ingredients">2 T Parmesan or Manchego cheese, shredded</span> |
Chef Meg took inspiration from several different recipes to create a pasta salad that's heavy on the vegetables. She also added a full serving of cheese for protein! Swap feta for a low-sodium cheese if you are watching salt intake.(Photo credit: Randall Hoover Photography) | Cook pasta according to package directions until it is al dente (firm to bite). While the pasta is cooking, place spinach, feta, and capers in a large bowl. Before draining pasta, add 1/4 cup of the pasta cooking liquid to the mixture; toss to combine. Place the tomatoes in the bottom of a colander. Once pasta is cooked, drain it over the tomatoes for a quick blanch. Toss tomatoes and pasta with the spinach mixture. Season with black pepper and garnish with shredded cheese.Makes six-2 cup servings. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">267.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">35.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">559.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">33.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.6 g</span> <li>Protein: <span itemprop="proteinContent">12.0 g</span> </ul> |
253 | 2022-08-08 08:45:17 | Black Bean Soup | Very Good | 4.5 | Three ingredients, 10 minutes and dinner is ready! | 187 | 2 | 10 | 6 | <span itemprop="ingredients">2 cans black beans, rinsed & drained</span><br><span itemprop="ingredients">2 cups chicken broth </span><br><span itemprop="ingredients">1 cup salsa</span> | Change up the flavor by using different flavors of salsa. | Heat all ingredients in large pot on stove until heated through. Transfer to a blender or use an immersion blender to puree into a "creamy" black bean soup. Garnish with fresh cilantro or other herbs. | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">122.7</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">781.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">25.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">7.0 g</span> <li>Protein: <span itemprop="proteinContent">9.1 g</span> </ul> |
254 | 2022-08-08 08:45:24 | Thai Chicken Coconut Soup | Very Good | 4.1 | This sweet and spicy soup is a staple of Thai takeout. Chef Meg recreated it for a fraction of the cost and sodium! | 186 | 5 | 20 | 4 | <span itemprop="ingredients">12 oz. chicken breast, boneless, skinless, fat removed</span><br><span itemprop="ingredients">1 c coconut milk</span><br><span itemprop="ingredients">1 1/2 c chicken stock or broth, low sodium</span><br><span itemprop="ingredients">5 slices ginger, fresh, peeled</span><br><span itemprop="ingredients">1 c white mushrooms, quartered</span><br><span itemprop="ingredients">1 t Thai chili paste</span><br><span itemprop="ingredients">4 green onions, sliced, (green part reserved for garnish)</span><br><span itemprop="ingredients">1 lemon</span><br><span itemprop="ingredients">1 T basil, shredded</span><br><span itemprop="ingredients">pinch white pepper</span><br> |
Place the chicken breasts in a small saucepan. Cover completely with cold water and place over moderate heat. Bring water to 180 degrees, just before the water starts to bubble. Poach chicken for 15 minutes or until cooked to 165 degrees. While chicken is poaching, place coconut milk, stock, ginger, mushrooms, and white part of green onion into a saucepan over moderate heat. Bring to a simmer. Add chili paste and simmer for 10 minutes. Once chicken is cooked and cooled slightly, cut into 1 inch cubes. Add to soup. Finish soup with basil, pepper, and lemon juice to taste. Garnish with chopped green onion. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">141.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">52.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">279.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">6.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.7 g</span> <li>Protein: <span itemprop="proteinContent">22.7 g</span> </ul> |
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255 | 2022-08-08 08:45:30 | Oh Boy, Salad! | Very Good | 4.4 | This was my great-grandfather's favorite salad. He didn't like lettuce, so when he saw this salad coming out, he always said, "Oh boy, salad!" thus the name. | 183 | 1 | <span itemprop="ingredients">1 cup tomatoes, chopped or sliced</span><br><span itemprop="ingredients">1 cup cucumber (peeled), pared, chopped</span><br><span itemprop="ingredients">1 tsp dill weed, dried</span><br><span itemprop="ingredients">1 tbsp light mayonnaise</span><br> | Using equal proportions of tomato and cucumber, chop everything up into small bits. Sprinkle with dill, or any seasoning of your choice. Add a spoonful of light mayo and stir until everything is well mixed. You can also use ranch dressing if you prefer. Serve immediately, or after chilling. It generally lasts a few days in the refrigerator, so it can be made ahead of time. Enjoy!Number of Servings: 1Recipe submitted by SparkPeople user TANGO5617. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">101.3</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">140.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">12.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.0 g</span> <li>Protein: <span itemprop="proteinContent">2.5 g</span> </ul> |
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256 | 2022-08-08 08:45:38 | Garden Harvest Vegetable Soup | Very Good | 4.2 | This soups works well with most vegetables from the garden-- experiment and use vegetables that are in season. | 178 | 15 | 30 | 8 | <span itemprop="ingredients">1 T olive oil</span><br><span itemprop="ingredients">2 carrots, diced</span><br><span itemprop="ingredients">1 leek, white part only, sliced</span><br><span itemprop="ingredients">2 celery stalks, diced</span><br><span itemprop="ingredients">2 garlic cloves, minced</span><br><span itemprop="ingredients">1 1/2 t thyme, fresh</span><br><span itemprop="ingredients">3 red potatoes, quartered</span><br><span itemprop="ingredients">1 c baby spinach</span><br><span itemprop="ingredients">1/4 t salt</span><br><span itemprop="ingredients">1/4 t black pepper</span><br><span itemprop="ingredients">1 t red pepper flakes</span><br><span itemprop="ingredients">9 c water</span><br><span itemprop="ingredients">2 small zucchini, chopped</span><br><span itemprop="ingredients">1 c green beans</span><br><span itemprop="ingredients">1/2 c ditalini pasta (or another small pasta)</span><br><span itemprop="ingredients">2 plum or Italian tomatoes, deseeded and chopped</span><br><br><span itemprop="ingredients">Basil topping:</span><br><span itemprop="ingredients">1 T olive oil </span><br><span itemprop="ingredients">1 c fresh basil leaves</span><br><span itemprop="ingredients">3 T parmesan cheese, grated</span><br><span itemprop="ingredients">1/4 t salt</span><br><span itemprop="ingredients">1/4 t black pepper</span> |
Chef Meg was inspired to create this meal after a trip to the farmers market. Be creative and use whatever vegetables you have on hand! | Place 1 tablespoon olive oil in a heavy bottomed saucepan or stock pot. Once warm, add carrots, leek, and celery. Cook over medium heat for 5 minutes, stirring occasionally. Add garlic and thyme and continue to cook for 5 minutes. Add potatoes, spinach, salt, and red and black pepper; cook 3 minutes. Add water, zucchini, beans, pasta, and tomatoes to the saucepan; cook an additional 8 minutes. While soup is cooking, place the basil, remaining oil and cheese in a small food processor; blend until smooth. Swirl basil mixture into the soup just until combined and serve. Recipe makes eight 2 cup servings. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">159.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">1.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">96.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">26.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.4 g</span> <li>Protein: <span itemprop="proteinContent">5.4 g</span> </ul> |
257 | 2022-08-08 08:45:48 | Slow Cooker Chicken Stew | Good | 3.7 | Start before work, ready to eat later | 176 | 8 | <span itemprop="ingredients">2 pounds chicken, without skin or bone</span><br><span itemprop="ingredients">2 cups carrots, chopped</span><br><span itemprop="ingredients">4 cups potatoes, chopped</span><br><span itemprop="ingredients">1 cup celery, chopped</span><br><span itemprop="ingredients">1 onion, chopped</span><br><span itemprop="ingredients">8 oz mushrooms</span><br><span itemprop="ingredients">1 tsp each garlic powder, thyme, oregano, marjoram, basil, bay leaf, black pepper</span><br><span itemprop="ingredients">4 cups water with 1 tsp lemon juice added</span> |
Chop chicken, carrots, potatoes, celery, and onion and put them in the slow cooker. Pour the mushrooms on top. Sprinkle on the seasonings, pour in the water and lemon juice, and put the lid on cooker. Let cook on high for 4 hours, or on low for the day. Dinner is ready when you walk in the door.Number of Servings: 8Recipe submitted by SparkPeople user CHIHUAHUAMAMA. | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">202.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">71.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">124.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">22.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.2 g</span> <li>Protein: <span itemprop="proteinContent">20.6 g</span> </ul> |
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268 | 2022-08-08 08:45:58 | Chicken-Veggie Stir Fry | Very Good | 4.3 | This is a great meal for a busy night--for some added fun, bring out the chopsticks! Change up the veggies, and you'll have a new meal each time you make this dish. | 182 | 5 | 15 | 4 | <span itemprop="ingredients">1 T low-sodium soy sauce</span><br><span itemprop="ingredients">1 t hoisin sauce</span><br><span itemprop="ingredients">1 c warm water</span><br><span itemprop="ingredients">1 T cornstarch</span><br><br><span itemprop="ingredients">1 t peanut or olive oil</span><br><span itemprop="ingredients">1 t garlic, minced</span><br><span itemprop="ingredients">1 t ginger, minced</span><br><span itemprop="ingredients">1 t Thai hot sauce</span><br><span itemprop="ingredients">2 c mushrooms, sliced</span><br><span itemprop="ingredients">2 c broccoli slaw or chopped broccoli</span><br><span itemprop="ingredients">1 c carrots, shredded</span><br><span itemprop="ingredients">1 roasted red bell pepper </span><br><span itemprop="ingredients">2 c chicken breasts, cooked and cubed</span><br> |
This recipe uses two great products that can help you expedite your cooking: jarred garlic and ginger! Another great tip for busy nights: Bake, broil, grill or poach chicken breasts at the beginning of the week, and you'll have them on hand for meals throughout the week. | Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside. In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce. Stir fry for 1 minute. Add the vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens. Serve with brown rice or rice noodles.Makes four two cup servings. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">156.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">43.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">257.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">12.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.6 g</span> <li>Protein: <span itemprop="proteinContent">18.6 g</span> </ul> |
269 | 2022-08-08 08:46:07 | Better-than-Takeout Chicken Fried Rice | Very Good | 4.2 | Save money and time with this Chinese food makeover. | 181 | 10 | 30 | 4 | <span itemprop="ingredients">12 ounces boneless chicken breast, diced into 1/2 inch cubes</span><br><span itemprop="ingredients">1 cup sliced mushrooms</span><br><span itemprop="ingredients">1 small onion, sliced into thin strips</span><br><span itemprop="ingredients">1 cup shredded carrots</span><br><span itemprop="ingredients">1 cup chopped broccoli </span><br><span itemprop="ingredients">1 garlic clove, chopped</span><br><span itemprop="ingredients">1 teaspoon ginger, chopped </span><br><span itemprop="ingredients">1 tablespoon chili garlic sauce</span><br><span itemprop="ingredients">2 cups cooked brown rice</span><br><span itemprop="ingredients">1/2 cup egg whites (or 4 egg whites or 3 whole eggs)</span><br><br> |
The original version of this Chinese favorite has 542 calories and 13 grams of fat, plus half a day's worth of sodium. Chef Meg's version is much healthier, packed with veggies, and ready in less time than it would take you to order takeout!In a rush? Grab pre-cut veggies from the salad bar, a carton of egg whites, and heat-and-serve brown rice. Combine with leftover chicken, and dinner's ready in 15 minutes! |
Mix the garlic sauce with 1/4 cup water and set aside. Heat a wok or large saut? pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes. Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside. Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">262.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">52.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">128.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">30.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.8 g</span> <li>Protein: <span itemprop="proteinContent">27.0 g</span> </ul> |
270 | 2022-08-08 08:46:21 | Renovated General Tsao's Chicken | Very Good | 4.4 | Delicious, tastes as good as the 'real' thing! | 166 | 4 | <span itemprop="ingredients">1 tsp ground ginger</span><br><span itemprop="ingredients">1 tsp red pepper flakes</span><br><span itemprop="ingredients">4 tsp olive oil</span><br><span itemprop="ingredients">2 cloves garlic, minced</span><br><span itemprop="ingredients">2 medium scallions, chopped</span><br><span itemprop="ingredients">4 Tbsp soy sauce, low sodium</span><br><span itemprop="ingredients">3 Tbsp splenda (or sugar)</span><br><span itemprop="ingredients">3 Tbsp corn starch</span><br><span itemprop="ingredients">1 lbs boneless skinless chicken, cut ino bite size cubes</span><br><span itemprop="ingredients">1.5 C chicken broth, low sodium</span><br><span itemprop="ingredients">2 Tbsp vinegar</span><br><br><span itemprop="ingredients">2 C rice, kept hot - rice not included in calorie counts</span> |
In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving --- RICE NOT INCLUDED IN CALORIE COUNTSThis is a Weight Watchers Recipe Renovation. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">226.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">65.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">668.5 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">27.0 g</span> </ul> |
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271 | 2022-08-08 08:46:30 | Noodles with Easy Peanut Sauce | Very Good | 4.0 | This quick and easy meal is a hit with kids. If they can't tolerate spicy foods, reduce or omit the sriracha. | 143 | 5 | 15 | 4 | <span itemprop="ingredients">4 ounces whole wheat spaghetti </span><br><span itemprop="ingredients">1 package (10 ounces) frozen broccoli florets</span><br><span itemprop="ingredients">1 cup shredded carrots</span><br><span itemprop="ingredients">1/4 cup natural peanut butter</span><br><span itemprop="ingredients">2 tablespoons reduced-sodium soy sauce (use low-sodium variety if you prefer)</span><br><span itemprop="ingredients">2 garlic cloves, minced </span><br><span itemprop="ingredients">1 teaspoon grated fresh ginger </span><br><span itemprop="ingredients">1/3 cup warm water</span><br><span itemprop="ingredients">1 teaspoon sriracha sauce (Thai hot sauce, available in the Asian food aisle)</span><br><br><span itemprop="ingredients">Pre-cooked protein of your choice: </span><br><span itemprop="ingredients">2 cups shelled edamame</span><br><span itemprop="ingredients">12 ounces cooked chicken breasts, chopped (calculated in the nutrition info)</span><br><span itemprop="ingredients">12 ounces cooked tofu</span><br><br><span itemprop="ingredients">To garnish: </span><br><span itemprop="ingredients">sesame seeds</span><br><span itemprop="ingredients">fresh cilantro</span> |
Cook the pasta and broccoli according to package directions. Combine the peanut butter, soy sauce, ginger, garlic, water, and sriracha in a small bowl. One minute before you drain the pasta, add the carrots to the pot. Drain and add the pasta, vegetables, your choice of protein and sauce to the pot. Heat through and serve.Makes 4 two-cup servings.Garnish as desired. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">415.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">11.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">52.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">456.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">46.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">9.6 g</span> <li>Protein: <span itemprop="proteinContent">33.0 g</span> </ul> |
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272 | 2022-08-08 08:46:35 | California Roll in a Bowl | Very Good | 4.5 | Delicious and easy, this salad combines all of my favorite sushi ingredients in one bowl! And, because it's based on a California roll, it uses fully cooked seafood. | 141 | 10 | 4 | <span itemprop="ingredients">Salad: </span><br><span itemprop="ingredients">1 cup brown rice, cooked (1/2 c dry)</span><br><span itemprop="ingredients">1 head butter or romaine lettuce, chopped</span><br><span itemprop="ingredients">8 oz. imitation crab meat or cooked shrimp, chopped</span><br><span itemprop="ingredients">1 English (seedless) cucumber, thinly sliced (and peeled if not organic)</span><br><span itemprop="ingredients">1 ripe avocado, diced </span><br><span itemprop="ingredients">1 carrot, grated </span><br><span itemprop="ingredients">3 T pickled ginger, chopped (available in the Asian section of most supermarkets) </span><br><br><span itemprop="ingredients">Dressing: </span><br><span itemprop="ingredients">3 T rice wine vinegar </span><br><span itemprop="ingredients">1 T light soy sauce </span><br><span itemprop="ingredients">Wasabi powder to taste (start with 1/2 t)</span><br><br><span itemprop="ingredients">Garnishes: </span><br><span itemprop="ingredients">1 T sesame seeds </span><br><span itemprop="ingredients">1 large sheet nori (seaweed), toasted and broken into small pieces </span><br><br> |
This is a great way to introduce friends and family to the taste of sushi. Add slivered sushi ginger, bits of nori (seaweed), and sesame seeds to make it even more authentic. | Combine all ingredients for dressing in a small bowl and whisk ingredients together. Divide clean, dry and chopped lettuce among four large bowls. Top with crab meat, avocado, cucumber, carrot and ginger. Drizzle dressing over salads, then top with sesame seeds and nori. | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">199.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">2.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">668.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">27.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">6.0 g</span> <li>Protein: <span itemprop="proteinContent">6.5 g</span> </ul> |
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273 | 2022-08-08 08:46:41 | Coach Nicole's Tasty Peanut Sauce | Very Good | 4.4 | Peanut sauce is one of my favorite things to eat, usually with tofu, green vegetables (like broccoli, spinach and edamame) and brown rice. | 137 | 5 | 6 | <span itemprop="ingredients">1/4 cup natural peanut butter (creamy variety)</span><br><span itemprop="ingredients">2 Tbsp tamari soy sauce (use low-sodium variety if you prefer)</span><br><span itemprop="ingredients">1-2 garlic cloves, minced (use a little or a lot)</span><br><span itemprop="ingredients">1/8 tsp grated ginger root (optional)</span><br><span itemprop="ingredients">1/3 cup warm water</span><br><br><span itemprop="ingredients">For a spicy sauce, consider adding chili power or sauce, cayenne powder, more garlic and/or ginger, or any of your favorite spices.</span> |
After searching low and high for a good, healthy store-bought one, I gave up and created my own. Adjust spices to your taste preferences--this can be mild or spicy! Either way, it's easy to make and cheaper than store-bought sauces. | Mince garlic and grate ginger (if using).Place all ingredients into a small bowl.Whisk until blended.Serve over your warmed food. Enjoy!Cover and refrigerate to keep this for several weeks--may need to be re-stirred or heated after refrigeration. | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">64.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">378.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">2.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.7 g</span> <li>Protein: <span itemprop="proteinContent">3.0 g</span> </ul> |
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274 | 2022-08-08 08:46:47 | Slow Cooker Orange Chicken | Good | 3.8 | Quick and easy, the way dinner ought to be!! | 134 | 15 | 480 | 8 | <span itemprop="ingredients">4 lg. chicken breasts, boneless, skinless (approx. 3.5 lbs.)</span><br><span itemprop="ingredients">6 Tbsp. Flour</span><br><span itemprop="ingredients">2/3 c. Smuckers Sugar Free Orange Marmalade</span><br><span itemprop="ingredients">2/3 c. Jack Daniel's BBQ Sauce</span><br><span itemprop="ingredients">4 Tbsp. Kikkoman Light Soy Sauce</span><br><span itemprop="ingredients">2 Tbsp. Ginger, fresh grated (or jarred)</span> |
Put chicken and flour into a bag and toss together. Place the chicken in the crockpot. Add the rest of the ingredients, cover and cook on low for 6 - 8 hours, or on high for 3 - 4 hours.Yields 8 servings. | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">317.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">122.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">585.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">20.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.3 g</span> <li>Protein: <span itemprop="proteinContent">46.2 g</span> </ul> |
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275 | 2022-08-08 08:46:56 | Chicken Stir Fry with Vegetables and Brown Rice | Very Good | 4.3 | I love to eat this when i'm craving Chinese food but dont want all the extra calories | 118 | 10 | 20 | 1 | <span itemprop="ingredients">2 oz Chicken Breast meat or Tenderloins</span><br><span itemprop="ingredients">1 cup Brown long grain rice</span><br><span itemprop="ingredients">1/2 Red Bell pepper (or any color you like)</span><br><span itemprop="ingredients">3/4 cup chopped carrots (bite sized)</span><br><span itemprop="ingredients">1/2 cup of chopped onion</span><br><span itemprop="ingredients">1/2 cup of sugar snap green beans</span><br><span itemprop="ingredients">Soy sauce (optional)</span><br> |
Cook rice until tenderCut up all the vegetables and chicken into bite size pieces. Spray non-stick cooking spay in your pan and add carrots let cook for 5 minutes. Then add chicken. Cook until theres no more pink or its cooked through and add bell pepper and onion. Once the onions and bell pepper are tender add rice and snap green beans stir and serve!Makes 1 good heaping servingNumber of Servings: 1Recipe submitted by SparkPeople user BEACHBODYREADY. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">387.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">32.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">120.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">70.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">11.1 g</span> <li>Protein: <span itemprop="proteinContent">21.7 g</span> </ul> |
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276 | 2022-08-08 08:47:09 | Easy Ginger-Garlic Sauce | Very Good | 4.3 | I love this recipe! It can be used as a sauce for grilled meats, a dressing for salads or steamed vegetables, or as a marinade for tofu or other lean proteins. You will always find it in my refrigerator. | 117 | 5 | 12 | <span itemprop="ingredients">2 tablespoons low-sodium soy sauce</span><br><span itemprop="ingredients">1/4 cup rice wine vinegar</span><br><span itemprop="ingredients">1 tablespoon tahini* </span><br><span itemprop="ingredients">2 garlic cloves, minced</span><br><span itemprop="ingredients">1 tablespoons fresh ginger, chopped</span><br><span itemprop="ingredients">1 lemon, zested and juiced</span><br><span itemprop="ingredients">1/2 teaspoon red pepper flakes</span><br><span itemprop="ingredients">2 teaspoons toasted sesame oil</span><br><span itemprop="ingredients">1/4 cup olive oil</span><br><br><span itemprop="ingredients">* Tahini, a paste made from sesame seeds, can be found in the Mediterranean or Middle Eastern foods aisle of your supermarket. </span> |
No tahini? Use no salt added natural peanut butter instead. Tahini is a paste made from sesame seeds. You can swap another nut butter in a pinch. Try marinading boneless chicken in the sauce for a great weeknight supper. Marinate the chicken overnight and you'll get supper on the table in less than 30 minutes. Add on some heat-and-eat (or made-ahead) brown rice, a serving or two of frozen mixed stir-fry vegetables, and a cup of milk, and dinner is served! This sauce will keep in the refrigerator for 2 weeks. |
Combine all ingredients except olive oil in a mixing bowl. Slowly whisk in the olive oil. Makes 3/4 cup, 1 tablespoon per serving | <ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">54.9</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">97.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">1.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.2 g</span> <li>Protein: <span itemprop="proteinContent">0.4 g</span> </ul> |
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277 | 2022-08-08 08:47:15 | Thai Cashew Chicken | Very Good | 4.4 | Family favorite! | 112 | 45 | 20 | 6 | <span itemprop="ingredients">1 pound boneless chicken breast, thinly sliced</span><br><span itemprop="ingredients">2 Tbl. olive oil</span><br><span itemprop="ingredients">4 cloves garlic, minced</span><br><span itemprop="ingredients">2 Tbl. fish sauce</span><br><span itemprop="ingredients">2 Tbl. oyster sauce</span><br><span itemprop="ingredients">2 Tbl. sugar</span><br><span itemprop="ingredients">1 Tbl. cornstarch</span><br><span itemprop="ingredients">dash black pepper</span><br><span itemprop="ingredients">1/2 cup raw cashews, pieces</span><br><span itemprop="ingredients">1/4 tsp.dried pepper flakes</span><br><span itemprop="ingredients">4 green onions, cut in 2" slices</span><br><span itemprop="ingredients">1/2 to 1 C. water</span> |
To make sauce: Mix fish and oyster sauces, garlic, sugar, pepper, and cornstarch. Marinate chicken in sauce for 30 min. in fridge. Heat oil over med. heat in wok. Saute the nuts and dried pepper flakes. Drain and set aside, leaving oil. Increase heat to med. high. Add marinated chicken with marinade and water. Cook until chicken is done. Add more water as needed for desired consistency. Add peppers, nuts and green onions. Mix and cook slightly. Serve over rice. Serves 6. You can add more red pepper flakes for more heat if desired.Number of Servings: 6Recipe submitted by SparkPeople user KIMBERLYJ9. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">151.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">7.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">505.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">12.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.7 g</span> <li>Protein: <span itemprop="proteinContent">5.1 g</span> </ul> |
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278 | 2022-08-08 08:47:20 | Stir-Fry Vegetable with Shirataki Tofu Noodles | Good | 3.9 | Stir-fry vegetables with bamboo shoots, shiitake mushrooms, and shirataki noodles - Simple to make and delicious! | 111 | 5 | 30 | 2 | <span itemprop="ingredients">1 T sesame oil</span><br><span itemprop="ingredients">8 oz tofu shirataki noodles</span><br><span itemprop="ingredients">1 cup bamboo shoots</span><br><span itemprop="ingredients">1/2 cup shiitake mushrooms</span><br><span itemprop="ingredients">2 T Kikkoman soy sauce</span><br><span itemprop="ingredients">1 C stir-fry vegetables (frozen)</span> | Combine oil and soy sauce in wok and preheat over medium heat.Prepare shirataki noodles per package directions.Add noodles and frozen vegetables to wok; stir fry until mixture is heated through but vegetables are still crispy.Add bamboo shoots and shiitake mushrooms; heat through.Makes 2 servings of about 2 1/2 cups. Simple, quick, delicious and deceptively low in calories!Number of Servings: 2Recipe submitted by SparkPeople user GLOBALEMPIRE. |
<ul> <li class="servings">Servings Per Recipe: 2 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">134.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">951.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">12.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.4 g</span> <li>Protein: <span itemprop="proteinContent">5.0 g</span> </ul> |
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279 | 2022-08-08 08:47:29 | Yummy Garlic Wings | Very Good | 4.0 | Very light, fun and tasty--a treat you thought you'd have to give up on your quest to good nutrition. | 105 | 1 | <span itemprop="ingredients">4 chicken wings, bone and skin removed</span><br><span itemprop="ingredients">1 small raw onions</span><br><span itemprop="ingredients">2 cloves garlic</span><br><span itemprop="ingredients">2 tbsp cider vinegar</span><br><span itemprop="ingredients">1 tsp olive oil</span><br><span itemprop="ingredients">2 tbsp parsley</span><br><span itemprop="ingredients">1/2 tsp coriander seed</span><br><span itemprop="ingredients">1/4 tsp salt</span><br><span itemprop="ingredients">1/4 tsp black pepper</span><br><span itemprop="ingredients">1/4 tsp paprika</span><br><span itemprop="ingredients">1 tbsp green pepper</span><br><span itemprop="ingredients">1 tbsp red pepper</span><br><span itemprop="ingredients">5 strips yellow pepper</span> |
Finely chop onion.Mash the garlic and add vinegar, salt, pepper, paprika, coriander and olive oil.Mix all together in a big bowl.Add peppers, chopped, in the mixture and then add the raw chicken wings.You can marinate for a stronger taste overnight.Place all ingredients in an oven tray and keep at moderate temperature till wings go golden.When done, place in serving dish and sprinkle parsley or chopped green onion over wings. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">272.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">66.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">684.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">14.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.9 g</span> <li>Protein: <span itemprop="proteinContent">27.7 g</span> </ul> |
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280 | 2022-08-08 08:47:35 | Shrimp Pad Thai | Very Good | 4.4 | I adjusted the recipe to lower the fat and calories. | 104 | 30 | 6 | <span itemprop="ingredients">8 oz rice sticks</span><br><span itemprop="ingredients">2 T fish sauce</span><br><span itemprop="ingredients">2 T low-sodium soy sauce</span><br><span itemprop="ingredients">2 T brown sugar</span><br><span itemprop="ingredients">1/4 t crushed red pepper, or more to taste</span><br><span itemprop="ingredients">2 t vegetable oil</span><br><span itemprop="ingredients">1 egg, lightly beaten</span><br><span itemprop="ingredients">1 lb frozen shrimp</span><br><span itemprop="ingredients">4 garlic cloves, minced</span><br><span itemprop="ingredients">4 green onions, coarsely onions</span><br><span itemprop="ingredients">2 C fresh bean sprouts</span><br><span itemprop="ingredients">2 T chopped peanuts</span><br><span itemprop="ingredients">lime wedges</span><br><span itemprop="ingredients">fresh chopped cilantro</span> |
Bring large pot pf water to boil. Remove from heat and add rice, stirring to separate. Soak 5-7 minutes, or until tender; then drain and rinse in cold water. Set aside.Mix fish sauce, soy sauce, sugar and crushed red pepper in small bowl until sugar dissolves. Set aside.Heat 1 tsp oil in wok over med-high heat. Add egg, and cook quickly, until opaque. Move to side. Add frozen shrimp to wok, cook 5-7 minutes until just cooked through. Drain excess liquid. Add garlic, stir fry 1 minute.Add remaining oil, and then noodles. stir fry quickly until softened, about 2 minutes. Add sauce mixture. Coat noodles evenly, stirring until heated through. Stir in green onions, and bean sprouts and cook 2 more minutes. Mound on serving platter, and garnish with peanuts, lime wedges and cilantro.Of course, you could substitute the shrimp with chicken, if you're family prefers. :) It's yummy either way.Makes about 6 - 1 1/3 cup servings. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">210.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">178.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">895.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">21.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.8 g</span> <li>Protein: <span itemprop="proteinContent">20.4 g</span> </ul> |
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281 | 2022-08-08 08:47:39 | 15-Minute Asian Beef Soup | Very Good | 4.4 | This soup is packed with flavor yet low in fat. You can customize it with any vegetables or protein you have on hand. | 91 | 10 | 15 | 4 | <span itemprop="ingredients">1 tablespoon low-sodium soy sauce</span><br><span itemprop="ingredients">2 teaspoons fresh ginger, grated</span><br><span itemprop="ingredients">8 ounces beef sirloin, sliced into 1-inch strips</span><br><span itemprop="ingredients">1 quart (32 ounces) reduced-sodium or homemade beef stock</span><br><span itemprop="ingredients">2 large carrots, shredded or thinly chopped</span><br><span itemprop="ingredients">1/2 head Napa cabbage (about 2 1/2 cups), shredded</span><br><span itemprop="ingredients">1 1/2 cups sliced mushrooms, tops only</span><br><span itemprop="ingredients">1/2 teaspoon sesame oil</span><br><span itemprop="ingredients">2 cups bean sprouts</span><br><span itemprop="ingredients">1 teaspoon sriracha sauce</span><br><span itemprop="ingredients">1/4 cup cilantro leaves, chopped</span><br><span itemprop="ingredients">3 green onions, chopped</span> |
Remember that old fad diet where all you eat is cabbage soup? It doesn't work, but I like to joke that this is my "soup diet." I can make a batch and live off it for three days--there are many layers of flavors: the earthy mushrooms, sharp ginger, herbal cilantro, and spicy sriracha. You won't tire of this simple and fast soup! | Mix the soy sauce and ginger in a medium bowl, add the beef, and let marinate.Meanwhile, bring the stock to a boil in a large saucepan or stock pot. Add the beef and sauce to the boiling stock, and reduce heat to medium-high. Cook for two minutes, then add the carrots, cabbage, and mushrooms. Cook another two minutes then add the sesame oil, sriracha, and bean sprouts. Cook two more minutes, then remove from heat and garnish with cilantro and green onions.Makes 4 (two cup) servings.Serve with brown rice or rice noodles, as shown in the photo. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">247.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">50.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">281.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">29.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.9 g</span> <li>Protein: <span itemprop="proteinContent">22.8 g</span> </ul> |
282 | 2022-08-08 08:47:48 | Sesame Shrimp | Very Good | 4.4 | OH MAN, this is restaurant good! | 85 | 1 | <span itemprop="ingredients">Shrimp, cooked, 3 oz </span><br><span itemprop="ingredients">Honey, 1 tsp </span><br><span itemprop="ingredients">Ginger, ground, 1 tsp </span><br><span itemprop="ingredients">Chili garlic paste, 1/4 tsp </span><br><span itemprop="ingredients">Sesame Seeds, 1 tsp</span><br><span itemprop="ingredients">Soy Sauce, 1 tsp</span> | Mix together Honey, Ginger, Chili Garlic Paste, and Soy Sauce.You can use raw or cooked shrimp, toss it in the mixture and let it sit while you toast sesame seeds.Spray a pan and toss in the mixture. Stir fry till heated through, or pink if you started with raw shrimp.Plate and sprinkle with sesame seeds.Excellent with shredded, steamed cauliflower, steamed broccoli, or rice.*****edit***Today for only an extra 75 cals I added 1/2 c snow peas, some thinly sliced onion and yellow bell pepper, 1 clove garlic, and a bit of soy sauce. Satisfying bowl of YUM.Number of Servings: 1Recipe submitted by SparkPeople user NINEOF12. |
<ul> <li class="servings">Servings Per Recipe: 1 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">131.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">165.8 mg</span> <li>Sodium: <span itemprop="sodiumContent">507.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">8.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.6 g</span> <li>Protein: <span itemprop="proteinContent">18.8 g</span> </ul> |
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283 | 2022-08-08 08:47:53 | Thai Basil Chicken with Broccoli | Very Good | 4.1 | 84 | 4 | <span itemprop="ingredients">2 tbsp oil</span><br><span itemprop="ingredients">2 tsp garlic, minced</span><br><span itemprop="ingredients">2-3 Thai peppers, sliced</span><br><span itemprop="ingredients">1 cup onion cut in fine wedges</span><br><span itemprop="ingredients">1/2 lb chicken breast</span><br><span itemprop="ingredients">2 cups broccoli </span><br><span itemprop="ingredients">1 tsp sugar</span><br><span itemprop="ingredients">1 1/2 tbsp fish sauce</span><br><span itemprop="ingredients">1/2 tbsp oyster sauce</span><br><span itemprop="ingredients">1/2 to 1 tsp chili powder</span><br><span itemprop="ingredients">1 cup fresh basil</span> |
Cut chicken into 1/8 slices. Cut broccoli into bite-size pieces.Heat wok with oil, fry garlic until fragrant and add onions, pepper and chicken. Stir-fry chicken until it just turns white. Add broccoli and fry for about 1-2 minutes and add sugar, fish sauce, oyster sauce and chili powder.Stir in basil and cook until basil begins to wilt. Dish and serve warm with rice.You can use asparagus instead of broccoli.Number of Servings: 4Recipe submitted by SparkPeople user JLUM007. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">114.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">5.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">568.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">9.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.0 g</span> <li>Protein: <span itemprop="proteinContent">4.8 g</span> </ul> |
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284 | 2022-08-08 08:48:03 | Easy Teriyaki Meatballs | Very Good | 4.0 | Oh so delicious as an appetizer or main course served with brown rice! | 83 | 10 | 25 | 8 | <span itemprop="ingredients">1 lb. 93% Lean Ground Beef</span><br><span itemprop="ingredients">1/2 cup chopped green onions</span><br><span itemprop="ingredients">2 tbsp. garlic powder</span><br><span itemprop="ingredients">1/3 cup teriyaki sauce</span><br><span itemprop="ingredients">3 tsp. chopped ginger root</span> | All ingredients can be adjusted according to taste, of course=)Preheat your oven to 350 degrees. Mix all ingredients in a bowl. Form 8 2oz. balls (for meals) or 16 1oz. balls (for appetizers). Place in a baking dish & bake 20-30 minutes. Enjoy! | <ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">101.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">32.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">438.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.4 g</span> <li>Protein: <span itemprop="proteinContent">13.1 g</span> </ul> |
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285 | 2022-08-08 08:48:13 | 20 Minute Ginger-Garlic Chicken | Very Good | 4.0 | This dish is perfect for busy nights. | 83 | 5 | 15 | 4 | <span itemprop="ingredients">1/4 cup <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1398649">Chef Meg's Favorite Ginger-Garlic Sauce</a></span><br><span itemprop="ingredients">1 pound (16 ounces) boneless, skinless chicken breasts, visible fat removed </span><br><span itemprop="ingredients">2 cups cooked brown rice</span><br><span itemprop="ingredients">4 cups steamed vegetables (your choice) </span> |
I marinade the chicken in the morning, grill it at night, and serve it with steamed or frozen vegetables and brown rice that I cook on nights when I have more time. Swap the chicken for tofu or lean beef. If you don't have a grill, roast the chicken at 375 degrees Fahrenheit for about 20-25 minutes, depending on the thickness of the chicken. | Place the chicken in a glass dish and pour 1/4 cup of the marinade over it. Cover and refrigerate up to 24 hours. Remove the meat from the marinade, and discard any leftover marinade. Grill until internal temperature reaches 165 degrees, about 15 minutes, flipping halfway through.Serve with a half cup of brown rice and one cup of vegetables, plus more sauce if desired. Makes four servings, 3 ounces of cooked chicken per person.Sooo simple yet so good. This is one of those recipes for a quick night meal. If you don't have a grill try using the oven. Roast the chicken at 375 for about 20-25 mintues, depending on the thickness of the chicken. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">334.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">65.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">210.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">33.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.3 g</span> <li>Protein: <span itemprop="proteinContent">31.6 g</span> </ul> |
303 | 2022-08-08 08:48:18 | Whole-Wheat Thin Crust Pizza Dough | Very Good | 4.4 | This is a GREAT pizza dough...but keep in mind the nutrition information is for the crust only! | 141 | 8 | <span itemprop="ingredients">1 1/2 cups all-purpose flour</span><br><span itemprop="ingredients">1 cup whole wheat flour</span><br><span itemprop="ingredients">1.5 tsp (or 1/4 ounce) active dry yeast</span><br><span itemprop="ingredients">1/4 tsp salt</span><br><span itemprop="ingredients">1 cup warm water</span><br><span itemprop="ingredients">1/2 - 1 tbsp olive oil</span><br><span itemprop="ingredients">Cornmeal for sprinkling (optional)</span><br><span itemprop="ingredients">1 tbsp each garlic powder, Italian seasoning, onion powder or whatever spices you want (to taste)</span><br><span itemprop="ingredients">p\Pinch of sugar</span> |
1. Mix a little sugar into the warm water.2. Sprinkle yeast on top.3. Wait for 10 minutes or until it gets all foamy.4. Pour into a large bowl.5. Add flour, salt, olive oil.6. Combine.7. Knead for 6-8 minutes until you have a moderately stiff dough that is smooth and elastic (add a bit more flour if you need to).8. Cover and let rest for 20-30 minutes.9. Lightly grease two 12-inch pizza pans.10. Sprinkle with a little bit of cornmeal.11. Divide dough in half.12. Place each half on a pizza pan and pat it with your fingers until it stretches over the whole pan.13. Try to make it thicker around the edge.14. If desired, pre-bake at 425 F for 10 minutes (I don't always do this).15. Then spread with pizza sauce and use the toppings of your choice.16. Bake at 425 F for 10-20 minutes longer or until bubbly and hot.17. Makes 2 12-inch pizzas.18. If you don't want to use all the dough, you can freeze it.19. Take a portion of dough, form into a ball, rub olive oil over it and place it in a freezer bag (the oil makes it easier to take out of the bag).20. When you want to make a pizza, take dough out of freezer and allow to thaw before using.Each pizza yields 4 servings of 2 pieces of pizza. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">161.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">74.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">31.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">4.8 g</span> </ul> |
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304 | 2022-08-08 08:48:28 | Low-Fat Vegetarian Stuffed Shells | Very Good | 4.2 | If you love cheese, this is the recipe for you! This recipe is low fat, high protein, and FULL of flavor! Recipe scaled for 4. | 131 | 4 | <span itemprop="ingredients">12 jumbo shell pastas </span><br><span itemprop="ingredients">4 oz fat-free cream cheese</span><br><span itemprop="ingredients">6 oz fat-free cottage cheese</span><br><span itemprop="ingredients">1 cup fat-free shredded mozzerella</span><br><span itemprop="ingredients">1 cup chopped mushrooms</span><br><span itemprop="ingredients">2 cups marinara sauce</span><br><span itemprop="ingredients">3 tsp granulated garlic</span><br><span itemprop="ingredients">1/2 tbsp dried oregano</span><br><span itemprop="ingredients">1/2 tbsp dried parsley</span><br><span itemprop="ingredients">1 tsp dried rosemary</span> |
Set oven to 350 degrees before beginning prep-work.Cook jumbo pasta shells until they are nearly done-- al dente. Drain and rinse under cold water. Set aside.In a mixing bowl, combine cream cheese, cottage cheese, mozzarella cheese, mushrooms and spices. Mix well.With clean hands or spoons, pack pasta shells with cheese mixture. Place each stuffed pasta shell into an oven-safe high sided container.Pour marinara evenly over stuffed shells.Cover with foil and place into oven for about 20 minutes.Number of Servings: 4Recipe submitted by SparkPeople user VEGLILS. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">281.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">41.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">711.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">38.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.4 g</span> <li>Protein: <span itemprop="proteinContent">27.4 g</span> </ul> |
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305 | 2022-08-08 08:48:31 | Turkey Muffins/Loaves | Very Good | 4.6 | A twist on boring meatloaf! | 129 | 10 | 25 | 12 | <span itemprop="ingredients">1 pound ground turkey </span><br><span itemprop="ingredients">1 egg, beaten</span><br><span itemprop="ingredients">1 cup tomato sauce</span><br><span itemprop="ingredients">1/4 cup Italian bread crumbs</span><br><span itemprop="ingredients">1/4 cup freshly grated Parmesan cheese, plus additional for topping</span><br><span itemprop="ingredients">1/2 red pepper, chopped</span><br><span itemprop="ingredients">1 small onion, chopped</span><br><span itemprop="ingredients">1/2 packet of Good Seasons Italian dressing mix</span><br><span itemprop="ingredients">1 (heaping) teaspoon crushed red pepper flakes</span><br><span itemprop="ingredients">salt and pepper</span> |
Preheat oven to 400. Generously spray muffin pan with cooking spray.Combine all ingredients in a large bowl and mix using hands until well blended. Using a large spoon, generously fill each muffin slot and sprinkle each muffin with additional Parmesan cheese.Bake for 25 minutes or until a light crust has formed on each muffin.(Makes 12 muffins)Number of Servings: 12Recipe submitted by SparkPeople user ERINRACH80. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">91.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">19.4 mg</span> <li>Sodium: <span itemprop="sodiumContent">293.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">4.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.7 g</span> <li>Protein: <span itemprop="proteinContent">9.5 g</span> </ul> |
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307 | 2022-08-08 08:48:36 | Low-Fat Spinach Lasagna | Very Good | 4.4 | Great for potlucks, this lasagna is lighter than most but still cheesy and delicious. | 123 | 15 | 75 | 8 | <span itemprop="ingredients">2 cups cottage cheese, 1% milkfat (not packed)</span><br><span itemprop="ingredients">1 large egg or equivalent egg substitute</span><br><span itemprop="ingredients">2 cups part-skim mozzarella cheese</span><br><span itemprop="ingredients">1 jar spaghetti/marinara sauce (tomato sauce)</span><br><span itemprop="ingredients">10 ounces Fresh Express Baby Spinach </span><br><span itemprop="ingredients">9 lasagna noodles</span><br><span itemprop="ingredients">1 cup water</span><br><span itemprop="ingredients">1/8 tsp black pepper</span><br><span itemprop="ingredients">3/4 tsp oregano, ground</span> |
Preparation: In a large bowl mix thawed and drained spinach, cottage cheese, 1 cup mozzarella, egg and seasonings. Spray cooking spray on a lasagna tray or 13x9x2 baking dish. Layer 1/2 cup sauce, 3 noodles and 1/2 cheese mixture. Repeat layer. Top with remaining noodles then sauce and sprinkle with 1 cup of mozzarella. You can also sprinkle grated Parmesan cheese on top. Pour water around the edges and put a few toothpicks on top. This will prevent the cheese from sticking to the foil. Cover with foil and bake at 350* for 1 hour to 1 hour 15 minutes, or until lasagna is bubbly. Let stand for 15 minutes before serving.Note: You can also substitute chopped broccoli for the spinach. |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">316.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">12.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">59.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">931.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">24.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.8 g</span> <li>Protein: <span itemprop="proteinContent">26.4 g</span> </ul> |
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308 | 2022-08-08 08:48:47 | Perfect Pasta Primavera | Very Good | 4.3 | This light pasta dish has 2 1/2 servings of vegetables in each portion. | 120 | 5 | 15 | 4 | <span itemprop="ingredients">3 cups whole wheat pasta</span><br><span itemprop="ingredients">1 bag frozen artichokes (9 ounces or 1 can) </span><br><span itemprop="ingredients">1 10-ounce package frozen spinach (or 1 bag fresh) </span><br><span itemprop="ingredients">2 cups broccoli or asparagus, chopped</span><br><span itemprop="ingredients">2 cloves garlic, minced</span><br><span itemprop="ingredients">juice and zest of 2 lemons </span><br><span itemprop="ingredients">2 T olive oil</span><br><span itemprop="ingredients">plenty of fresh-ground black pepper</span><br><span itemprop="ingredients">8 sundried tomatoes, chopped</span><br><span itemprop="ingredients">3 roasted red peppers, chopped</span><br><span itemprop="ingredients">1/2 cup parmesan cheese, grated</span><br><span itemprop="ingredients">1/4 cup shredded fresh basil or chopped flat-leaf parsley</span><br> |
Serve with grilled chicken breast, sauteed shrimp or portobello mushrooms and a glass of white wine. | Makes four 1 1/2 cup servings. Bring a large pot of water to a boil. Add whole-wheat pasta and cook according to package directions. Meanwhile, in a large, deep skillet, heat olive oil over medium. Add garlic and saute until fragrant, about two minutes. Add artichoke hearts, broccoli and spinach (still frozen is fine) and turn heat to medium high. Cook five minutes, or until vegetables are hot. Add lemon zest and juice, along with chopped sun-dried tomatoes and roasted peppers. Drain pasta, reserving about a half-cup of cooking water. Immediately add pasta to vegetables. Toss gently, add the parmesan, then season with plenty of fresh-ground black pepper. If pasta is too dry, add the reserved pasta water. Sprinkle with basil or parsley before serving. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">371.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">12.0 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">9.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">462.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">55.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">13.2 g</span> <li>Protein: <span itemprop="proteinContent">18.6 g</span> </ul> |
309 | 2022-08-08 08:48:55 | Andy's Turkey-Stuffed Peppers | Very Good | 4.5 | A simple mix of two different recipes that made such a delicious stuffed pepper, I had to share. | 119 | 15 | 20 | 6 | <span itemprop="ingredients">3 green bell peppers, halved lengthwise, seeded.</span><br><span itemprop="ingredients">1 14.5 oz can diced tomatoes (Italian seasoned)</span><br><span itemprop="ingredients">1 lb ground turkey 93% lean</span><br><span itemprop="ingredients">1/3 to 1/2 cup brown rice (uncooked)</span><br><span itemprop="ingredients">1/3 to 1/2 cup chopped onion</span><br><span itemprop="ingredients">1.5 tsp Worcestershire (lee & perrins)</span><br><span itemprop="ingredients">1/2 cup shredded colby-Jack cheese, divided into two 1/4 cups</span><br><span itemprop="ingredients">1/2 cup water</span><br><span itemprop="ingredients">1 tsp Italian seasonings</span><br><span itemprop="ingredients">1 tsp garlic powder</span><br><span itemprop="ingredients">salt and pepper to taste</span> |
Makes 5 or 6 1/2 shell stuffed peppers. (depending on size of peppers)Preheat oven to 375 degrees.For al dente peppers (preferred), par boil 3 minutes and drain. For crunchy, skip that step.In skillet, cook onion and turkey until turkey is browned and onion is clear. Drain any excess fat.Add water, the whole can of tomatoes (juice, too), rice, Worcestershire, seasonings. Bring to a boil, reduce to simmer and cover 15-20 minutes.After 15-20 min (rice is cooked), remove cover and allow any additional liquids to reduce on low heat, stirring occasionally until all gone. This really intensifies the flavors.Remove from heat and mix in 1/4 cup of cheese.Stuff peppers, place in a baking dish and cover with remaining cheese. Bake 15-20 minutes or until cheese is melted and just browned. Serve immediately.**I tend to spice mine up a bit, with either Cajun seasoning, or red pepper/cayenne. I hope you enjoy this as much as my wife and i do. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">177.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">58.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">122.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">12.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.2 g</span> <li>Protein: <span itemprop="proteinContent">17.5 g</span> </ul> |
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310 | 2022-08-08 08:49:03 | Sauteed Chicken with Cherry Tomatoes | Very Good | 4.2 | A flavorful chicken recipe. | 116 | 6 | <span itemprop="ingredients">3 tbsp extra virgin olive oil</span><br><span itemprop="ingredients">1-1/2 lbs boneless, skinless chicken breasts</span><br><span itemprop="ingredients">4 cloves garlic, chopped</span><br><span itemprop="ingredients">6 tbsp shallots, chopped</span><br><span itemprop="ingredients">3 cups cherry tomatoes</span><br><span itemprop="ingredients">1-1/2 tbsp ground oregano</span><br><span itemprop="ingredients">6 fl oz white wine</span><br><span itemprop="ingredients">1 tsp salt</span><br><span itemprop="ingredients">1 tsp ground black pepper</span> |
Heat 12 inch skillet, Dutch oven or casserole with lid. Pour in oil and heat until quite hot. Line pan with a batch of chicken breasts and fry over high heat until golden brown on one side, about 2-1/2 to 3 minutes. Turn over and brown other side. Remove with tongs and continue browning remaining pieces. Set chicken aside. Reduce heat to medium, put garlic and shallots in pan, and saute' until fragrant, about 15 seconds. Add cherry tomatoes, oregano, white wine, salt and pepper and saute', uncovered, about 4 to 4-1/2 minutes, shaking pan from time to time. Return chicken to pan, cover and cook about 10 to 15 minutes, or until chicken is done. Taste for seasoning and adjust if necessary. Scoop chicken out onto platter and serve with rice or over mashed potatoes. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">247.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">10.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">70.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">466.0 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.4 g</span> <li>Protein: <span itemprop="proteinContent">26.9 g</span> </ul> |
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311 | 2022-08-08 08:49:10 | Spicy Low-Fat Turkey Meatballs | Very Good | 4.6 | Fast and easy! These meatballs are made from 99 percent fat-free ground turkey breast. They can be added to a pasta dish, made into a sandwich or eaten alone.6 meatballs=1 serving | 115 | 10 | 10 | 6 | <span itemprop="ingredients">Jennie-O Extra Lean Ground Turkey, 20 oz </span><br><span itemprop="ingredients">Progresso Bread Crumbs - Italian Style, 0.25 cup </span><br><span itemprop="ingredients">Parmesan Cheese, grated, 1 tbsp </span><br><span itemprop="ingredients">egg white, fresh, 2 large </span><br><span itemprop="ingredients">Garlic, 1 tsp </span><br><span itemprop="ingredients">minced onion 1 tsp</span><br><span itemprop="ingredients">red pepper flakes 1-2 tsp</span><br><span itemprop="ingredients">garlic salt (optional)</span><br><span itemprop="ingredients">pepper- to taste</span><br><span itemprop="ingredients">Oregano -to taste</span><br><span itemprop="ingredients">Cayenne peeper-to taste</span> |
In bowl, combine all ingredients and mix.Roll 36 1/2 oz meatballs.Spray pan with Pam or another fat-free cooking spray. Cook meatballs covered on medium heat in pan until done, stirring occasionally.Optional:Add marinara sauce while cooking to put over pasta or on a meatball sandwich. Add low-fat Italian blend cheese. | <ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">128.5</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">38.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">178.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.2 g</span> <li>Protein: <span itemprop="proteinContent">23.9 g</span> </ul> |
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312 | 2022-08-08 08:49:18 | Shrimp Scampi | Very Good | 4.4 | A delicious way to start a meal! | 114 | 4 | <span itemprop="ingredients">1 lb. jumbo shrimp, shelled and deveined</span><br><span itemprop="ingredients">2 tbsp unsalted butter</span><br><span itemprop="ingredients">1 tbsp minced garlic</span><br><span itemprop="ingredients">1/4 cup dry, white vermouth</span><br><span itemprop="ingredients">1 tbsp freshly chopped flat-leaf parsley</span><br><span itemprop="ingredients">1 tbsp freshly squeezed lemon juice</span><br><span itemprop="ingredients">1 tbsp grated lemon zest</span><br><span itemprop="ingredients">Kosher salt </span><br><span itemprop="ingredients">Ground black pepper</span> |
Shell, devein and dry shrimp (leave tails on).Season shrimp with salt and pepper.Heat a large skillet over medium heat, add butter. When foaming subsides, raise heat to high and add shrimp in single layer. Cook shrimp for one minute. Add garlic and cook for an additional minute. Turn shrimp over and cook for two more minutes. Transfer shrimp to a serving bowl. Return the skillet to medium heat, add vermouth and lemon juice. Scrape any browned bits from bottom of pan with wooden spoon. Boil liquid for 45 seconds, then add the zest and parsley to the sauce. Pour sauce over shrimp and toss to combine. Divide among four people.Number of Servings: 4Recipe submitted by SparkPeople user DSTENORE. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">201.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">7.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">189.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">759.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.3 g</span> <li>Protein: <span itemprop="proteinContent">23.6 g</span> </ul> |
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313 | 2022-08-08 08:49:24 | Healthy Veggie Pizza on Flourless Cauliflower Crust | Good | 3.9 | When you're trying to cut calories, pizza seems like a treat you will never enjoy again. But with this cauliflower crust version, you can have pizza anytime you want! | 104 | 20 | 30 | 8 | <span itemprop="ingredients">1 cup cauliflower, chopped</span><br><span itemprop="ingredients">3/4 cup shredded low-fat mozzarella cheese</span><br><span itemprop="ingredients">1 egg</span><br><span itemprop="ingredients">1 teaspoon dried oregano</span><br><span itemprop="ingredients">1/2 teaspoon crushed garlic</span><br><span itemprop="ingredients">1/2 cup pizza sauce</span><br><span itemprop="ingredients">1/2 cup mushrooms, chopped</span><br><span itemprop="ingredients">1/2 green bell pepper, chopped</span><br><span itemprop="ingredients">1/2 red onion, chopped</span><br><span itemprop="ingredients">Vegetable oil spray</span><br> |
Use a fork to press cauliflower and cheese mixture into the shape of a pizza crust. Watch recipe creator Cassey Ho demonstrate how quick and easy it is to make this recipe! Be sure to subscribe to Cassey's YouTube channel for weekly additions to the "Cheap Clean Eats" series, as well as fun workouts! | 1. Shred cauliflower in a food processor2. Microwave for 8 minutes3. Mix in the egg, 1/2 cup of the cheese (save the rest for topping), garlic and oregano4. Spray a pizza pan with vegetable oil spray and spread with cauliflower/cheese crust mixture5. Bake in the oven for 10-15 min at 350 degrees6. Remove crust from oven and top with sauce, mushrooms, onion, bell pepper and remaining cheese7. Place back in the oven for another 10-15 minServing Size:?1 slice |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">60.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">28.9 mg</span> <li>Sodium: <span itemprop="sodiumContent">182.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.0 g</span> <li>Protein: <span itemprop="proteinContent">4.3 g</span> </ul> |
338 | 2022-08-08 08:49:34 | Skinny Scalloped Sweet Potatoes | Good | 3.9 | Lemony coriander and smoky cumin pair perfectly with sharp Cheddar in this grown-up spin on scalloped potatoes. | 181 | 10 | 30 | 6 | <span itemprop="ingredients">3 large sweet potatoes (5" long), peeled if not organic </span><br><span itemprop="ingredients">1 large white onion </span><br><span itemprop="ingredients">3 cloves garlic</span><br><span itemprop="ingredients">1 teaspoon ground coriander </span><br><span itemprop="ingredients">1 tablespoon ground cumin</span><br><span itemprop="ingredients">1/2 teaspoon black pepper</span><br><span itemprop="ingredients">3/4 cup (6 ounces) skim milk </span><br><span itemprop="ingredients">1/2 cup grated sharp Cheddar </span><br><span itemprop="ingredients">1 teaspoon hot sauce (or to taste) </span> |
This dish pairs well with Mexican food and grilled meats. I love the mix of lemony and fresh coriander and smoky cumin. I add a layer of extra sharp cheddar cheese to the top of the dish, which gives it a rich and decadent finish. Swap the coriander and cumin for rosemary and thyme in winter. You could also grate the sweet potatoes, if you prefer. | Preheat the oven to 400 degrees Fahrenheit. Slice the sweet potatoes and onions as thinly as possible. Chop the garlic. (Tip: I put them all through the food processor using the slicing blade.) Spray a 9"x13" casserole dish with nonstick cooking spray. Layer on half of the sweet potatoes, then sprinkle on a third of the spices. Layer on the onions and garlic, followed by a third of the spices. Finally, layer on the rest of the sweet potatoes and the remaining spices. Pour on the milk, sprinkle on the hot sauce and top the casserole with the cheese. Bake, covered, for 20 minutes, then remove the lid for another10 minutes. The vegetables should be tender, and the cheese should be starting to brown. Make six 1-cup servings. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">139.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">12.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">113.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">20.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">5.5 g</span> </ul> |
339 | 2022-08-08 08:49:38 | Fresh Guacamole Dip | Very Good | 4.4 | With just seven ingredients and a few minutes of your time, you'll have a tasty dip for any occasion. | 152 | 6 | <span itemprop="ingredients">1 medium Hass avocado</span><br><span itemprop="ingredients">1/4 cup onion, chopped</span><br><span itemprop="ingredients">1/2 jalapeno pepper, chopped (ribs and seeds removed)</span><br><span itemprop="ingredients">2 tbsp cilantro, chopped</span><br><span itemprop="ingredients">1/4 cup tomato, chopped</span><br><span itemprop="ingredients">juice of half a lime</span><br><span itemprop="ingredients">salt to taste</span> |
Cut avocado in half and remove pit. Scoop pulp out into a bowl. Using a fork, mash avocado until smooth in consistency. Add the juice of half a lime first to keep the avocado from turning brown. Add onion, jalapeno, cilantro, and tomato. If you want the dip spicier, you can include the ribs and seeds of the pepper. Starting with a teaspoon of salt, add gradually until the dip tastes well balanced or according to your dietary needs. Serves 4-6. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">54.1</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.6 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">3.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">3.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.2 g</span> <li>Protein: <span itemprop="proteinContent">0.7 g</span> </ul> |
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340 | 2022-08-08 08:49:49 | Crockpot Chicken Taco Stew | Very Good | 4.6 | This is a healthy alternative to Beef Tacos | 149 | 5 | 240 | 14 | <span itemprop="ingredients">1 onion, chopped</span><br><span itemprop="ingredients">1 16 oz. can black beans</span><br><span itemprop="ingredients">1 16 oz. can kidney beans</span><br><span itemprop="ingredients">1 16 oz. can corn (drained)</span><br><span itemprop="ingredients">1 8 oz. can tomato sauce</span><br><span itemprop="ingredients">2 14.5 oz cans diced tomatoes w/chilies</span><br><span itemprop="ingredients">1 1.25 oz packet taco seasoning</span><br><span itemprop="ingredients">2 boneless skinless chicken breasts</span> |
Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.Makes 14 loaded 1 cup servingsNumber of Servings: 14Recipe submitted by SparkPeople user DHODGDON. |
<ul> <li class="servings">Servings Per Recipe: 14 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">158.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">1.1 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">19.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">685.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">24.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">5.9 g</span> <li>Protein: <span itemprop="proteinContent">14.0 g</span> </ul> |
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341 | 2022-08-08 08:49:55 | Crispy Faux-Fried Mexican Chicken | Very Good | 4.3 | I love faux frying foods using panko. This crunchy, spicy chicken would be great on a taco salad. | 145 | 5 | 20 | 4 | <span itemprop="ingredients">1 pound boneless, skinless chicken breasts, pounded until uniform in thickness</span><br><span itemprop="ingredients">1 recipe <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=700196">Chef Meg's Taco Seasoning</a></span><br><span itemprop="ingredients">1/4 teaspoon salt </span><br><span itemprop="ingredients">1 cup panko bread crumbs</span><br><span itemprop="ingredients">1 cup low-sodium salsa</span> |
If you can't find panko, use crushed baked tortilla chips. | Preheat the oven to 375 degrees. Combine the panko, taco seasoning and salt in a shallow dish. Remove any fat from the chicken breasts. Pull the tenderloin away from the breast; it is on the under side of the breast. Slice the remaining breast into one inch strips. You should get 4 strips from each breast. Spray each strip with nonstick cooking spray, then dip into the bread crumbs to coat the entire surface. Transfer the chicken to a baking sheet. Bake for 20 minutes or until the meat reaches 165 degrees. Serve with salsa.Each serving: 3 ounces chicken and 1/4 cup salsa |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">221.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">70.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">436.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">19.5 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.2 g</span> <li>Protein: <span itemprop="proteinContent">29.7 g</span> </ul> |
346 | 2022-08-08 08:50:01 | Cheesy Vegetable-Stuffed Eggplant | Very Good | 4.3 | This easy, cheesy eggplant packs a mean veggie punch! A simple vegetarian meal that even meat-eaters will love. | 167 | 10 | 20 | 4 | <span itemprop="ingredients">2 small eggplants (see Note)</span><br><span itemprop="ingredients">1 tbsp olive oil</span><br><span itemprop="ingredients">1 onion, finely chopped</span><br><span itemprop="ingredients">1 garlic clove, peeled and minced</span><br><span itemprop="ingredients">1 small zucchini, chopped</span><br><span itemprop="ingredients">Pinch of black pepper</span><br><span itemprop="ingredients">1⁄2 cup tomato sauce</span><br><span itemprop="ingredients">1 cup low-sodium petite diced canned tomatoes (or 4 plum [Roma] tomatoes, peeled, deseeded, and diced)</span><br><span itemprop="ingredients">1⁄2 teaspoon dried thyme</span><br><span itemprop="ingredients">1 tsp dried basil</span><br><span itemprop="ingredients">1 cup shredded Monterey Jack cheese</span><br><span itemprop="ingredients">4 tbsp grated Parmesan cheese</span> |
From The SparkPeople Cookbook1. Preheat oven to 375? F. Prepare a baking pan with nonstick cooking spray.2. Trim the stems from the eggplant, and cut them in half lengthwise. Cut the pulp from the center of each half, leaving about 1⁄2-inch shell of flesh.3. Cube the eggplant pulp into 1⁄2-inch pieces. Place a large saut? pan over moderate heat, then add the oil. Once the oil is hot, add the onion, garlic, zucchini, black pepper, and the cubed eggplant. Cook, stirring until very tender, about 5 to 7 minutes. Add the tomato sauce, tomatoes, thyme, and basil; and heat through.4. Lightly spray the cut edges of the eggplant with nonstick cooking spray, then spoon one quarter of the vegetable mixture into each shell. Top each eggplant with one-fourth of the Monterrey Jack and Parmesan.5. Place the stuffed eggplants in the prepared baking pan and bake until the eggplant is hot and the cheese is bubbly, 20 to 25 minutes.Note: Use small eggplants of about 1⁄2 pound each if you can. The larger the eggplant, the more bitter it will be. The small, thin Japanese eggplants would also work well here. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">208.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">16.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">194.2 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">24.4 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">8.3 g</span> <li>Protein: <span itemprop="proteinContent">9.6 g</span> </ul> |
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347 | 2022-08-08 08:50:07 | Honey-Glazed Salmon | Very Good | 4.4 | This honey glazed salmon recipe is healthy and makes for a great main dish. | 117 | 5 | 22 | 4 | <span itemprop="ingredients">1/4 cup honey</span><br><span itemprop="ingredients">2 tbsp Dijon mustard</span><br><span itemprop="ingredients">1 tbsp melted butter</span><br><span itemprop="ingredients">1 tsp Worcestershire sauce</span><br><span itemprop="ingredients">Dash of salt</span><br><span itemprop="ingredients">Dash of pepper</span><br><span itemprop="ingredients">4 4-oz salmon fillets</span><br><span itemprop="ingredients">1 lb fresh asparagus spears, ends trimmed</span><br><span itemprop="ingredients">1/2 cup chopped walnuts</span> |
Preheat the oven to 400*F. Line 9-by-13-by-2-inch baking pan with aluminum foil.In a small bowl, stir together the honey, mustard, butter, and Worcestershire sauce. Season with salt and pepper.Put the salmon fillets in the center of the pan and arrange the asparagus around the salmon. Sprinkle with the walnuts and drizzle with the honey-mustard sauce.Bake for 20 to 22 minutes, or until salmon flakes when tested with a fork. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">408.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">16.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">85.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">319.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">41.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.2 g</span> <li>Protein: <span itemprop="proteinContent">27.7 g</span> </ul> |
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348 | 2022-08-08 08:50:11 | Slow Cooker Rotisserie Chicken | Very Good | 4.2 | Those rotisserie chickens from the supermarket are a busy cook's best friend. When you have time to plan ahead, make your own--in your slow cooker! | 108 | 10 | 240 | 4 | <span itemprop="ingredients">1 lemon, cut in half</span><br><span itemprop="ingredients">1 teaspoon dried thyme</span><br><span itemprop="ingredients">1/4 teaspoon black pepper</span><br><span itemprop="ingredients">1 whole chicken, (about 4 1/2 pounds)</span> | Lifting the whole chicken up off the bottom of the slow cooker insert will keep air flowing all around the bird and let most of the fat fall to the bottom of the slow cooker. You may not need a knife to cut this chicken once cooked-- the meat will almost fall off the bone.You can use other herbs and spices, if you prefer. | Place an inverted shallow ceramic dish (one that is oven-proof) into the bottom of your slow cooker insert. Your chicken should be able to fit on top and still allow the lid to close tightly. In a small dish, squeeze the juice from half the lemon, then stir in the thyme and pepper.Starting at the tail end of the bird (the end where the legs are), slide your fingers between the breast and the skin. Loosen the skin from the flesh as you work your way to the neck end. Once the skin is loosened from the breast, cut it off and removing any fat, using kitchen shears if necessary. Continue the process with the skin over the legs. Discard the skin. Place the remaining 1/2 lemon into the cavity of the chicken, along with 1/4 of the herbed lemon juice. Cross the legs of the chicken, then tie them together with cotton kitchen string. Place the chicken in the slow cooker, atop the inverted dish. Coat the top of the chicken with cooking spray. Spoon the remaining herb mixture over the top and sides of the chicken. Cover and set on low. Cook at least 4 but up to 8 hours, until temperature of the inner part of the chicken thigh reaches 170 degrees. Transfer chicken to cutting board, let rest for 15 minutes, then remove the meat from the bones.Serving Size:?One 4 1/2 pound chicken yields almost 10 ounces cooked dark meat and 16 ounces cooked white meat. Approximately 2 ounces dark meat and 4 ounces of white meat per serving. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">277.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">11.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">129.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">283.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">2.9 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.2 g</span> <li>Protein: <span itemprop="proteinContent">41.7 g</span> </ul> |
349 | 2022-08-08 08:50:18 | Pistachio-Crusted Salmon | Very Good | 4.5 | Turn any night into a special occasion with this 20-minute meal inspired by a Parisian bistro. | 98 | 10 | 10 | 4 | <span itemprop="ingredients">4 3-ounce salmon fillets (preferably WIld Alaskan) </span><br><span itemprop="ingredients">1 T Dijon mustard</span><br><span itemprop="ingredients">1/4 cup breadcrumbs</span><br><span itemprop="ingredients">1/2 oz pistachios, shelled (about 25)</span><br><span itemprop="ingredients">1 clove garlic, minced</span><br><span itemprop="ingredients">1 shallot, minced</span><br><span itemprop="ingredients">nonstick cooking spray</span><br><span itemprop="ingredients">salt and pepper to taste</span> |
I first had pistachio-crusted salmon on a first date in Paris. While the meal was delicious, I barely ate a bite because we were talking so much. Now I make this for special occasions and remember that very special time in my life. | Makes 4 servings. Preheat oven to 425 degrees. In a food processor or with a knife, chop pistachios until they are about the size of the bread crumbs. Mix with breadcrumbs, minced garlic and minced shallots and place on a deep plate. Season fish with salt and pepper. Spread mustard evenly over one side of fillets, then press salmon into mixture on that same side. Place on baking sheet coated with nonstick cooking spray. Bake 10 minutes, or until top is browned and fish is cooked through. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">208.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">10.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">42.5 mg</span> <li>Sodium: <span itemprop="sodiumContent">180.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.7 g</span> <li>Protein: <span itemprop="proteinContent">18.8 g</span> </ul> |
350 | 2022-08-08 08:50:31 | Raspberry-Lemon Scones | Very Good | 4.1 | Scones are perfect for weekend house guests, hostess gifts or picnics. Traditionally made with loads of butter and cream, mine use far less butter--and wheat flour. | 94 | 10 | 20 | 12 | <span itemprop="ingredients">4 tablespoons unsalted butter</span><br><span itemprop="ingredients">1/3 cup sugar</span><br><span itemprop="ingredients">2 eggs, beaten</span><br><span itemprop="ingredients">1/2 teaspoon vanilla extract</span><br><span itemprop="ingredients">1/4 cup evaporated nonfat milk</span><br><span itemprop="ingredients">zest of 1 lemon </span><br><span itemprop="ingredients">3 cups white whole wheat flour</span><br><span itemprop="ingredients">1 tablespoon baking powder</span><br><span itemprop="ingredients">1/8 teaspoon salt</span><br><span itemprop="ingredients">1 1/4 cups frozen raspberries</span><br><br><br><br><br> |
Sprinkle a tablespoon of raw sugar on top of the scones for added crunch and sweetness. | Preheat the oven to 375 degrees. Line a baking sheet with parchment paper or a silicone liner.Using an electric mixer, cream the butter in a mixing bowl for 3 minutes. Slowly add the sugar and mix for 2 more minutes. Scrape down the sides and bottom of the bowl to make sure all the sugar and butter have mixed thoroughly. Mix in the eggs, then add the vanilla, evaporated milk, and lemon zest.Sift together the flour, baking powder, and salt. Add the dry ingredients to the wet and mix just until combined. Gently stir in the raspberries.Turn the dough onto the lined baking pan. Form into an 8-inch circle and cut into 12 equal wedges or biscuits. Separate the wedges/biscuits and allow 1/2 inch space between each one. Bake for 20-25 minutes until the tops are lightly browned.Enjoy warm or cooled.Serving Size:?Makes 12 scones. |
<ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">180.3</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">41.6 mg</span> <li>Sodium: <span itemprop="sodiumContent">187.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">30.2 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.9 g</span> <li>Protein: <span itemprop="proteinContent">5.7 g</span> </ul> |
351 | 2022-08-08 08:50:36 | Guiltless Chicken Salad | Very Good | 4.3 | We ditched the mayo from this sandwich staple and boosted the nutrition with crunchy vegetables. | 90 | 15 | 10 | 4 | <span itemprop="ingredients">12 ounces cooked, diced chicken* </span><br><span itemprop="ingredients">3 celery ribs, finely chopped (about 1 1/2 cups)</span><br><span itemprop="ingredients">1 cup jicama, peeled and finely diced</span><br><span itemprop="ingredients">1/2 cup onion, diced </span><br><span itemprop="ingredients">1/4 teaspoon black pepper</span><br><span itemprop="ingredients">1/8 teaspoon salt</span><br><span itemprop="ingredients">1/2 cup fat-free Greek yogurt</span><br><span itemprop="ingredients">Juice of 1/2 lemon</span><br><br><span itemprop="ingredients">*I recommend using <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2147037">poached chicken</a>, as grilled chicken has a tendency to dry out.</span><br><br><br> |
This is a basic chicken salad recipe; feel free to customize it with your favorite veggies, herbs, fruits, and nuts. Try 1 cup sliced grapes, 1/4 cup toasted chopped pecans and 1 cup arugula. Jicama is a root vegetable that tastes like a cross between an apple and a potato. Look for them in the international produce section of your supermarket. The brown roots should be firm and heavy, and the stem end should be dry and odorless. |
Combine all ingredients in a large mixing bowl, cover and chill for 30 minutes. Refrigerate for up to four days.Serving Size:?Makes 6 cups, 1 1/2 cups per serving | <ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">179.4</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">70.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">178.9 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">7.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">29.0 g</span> </ul> |
352 | 2022-08-08 08:50:44 | Garlic-Herb Potato Packs | Very Good | 4.3 | Whether you make these on the grill or in the oven, these quick-fix potato packs are mom's best friend. No mess, no clean-up, and only 5 minutes to prep! | 84 | 5 | 25 | 4 | <span itemprop="ingredients">0.50 tsp Pepper, black </span><br><span itemprop="ingredients">6 tsp Thyme, fresh </span><br><span itemprop="ingredients">2 1tsp Olive Oil </span><br><span itemprop="ingredients">10 clove Garlic </span><br><span itemprop="ingredients">4 tbsp chopped Shallots </span><br><span itemprop="ingredients">24 oz fingerling potatoes </span><br> | No shallots? Use half a small onion. | Preheat the grill to 375-400 degrees. Spread out a large sheet of heavy duty aluminum foil, then add the olive oil in the middle. Add the remaining ingredients, making sure the olive oil, thyme, and pepper are evenly distributed.Seal the edges of the packet, place on the grill, close the lid, and cook for 25 minutes. Open the packet carefully (away from yourself to avoid steam burns). Serve immediately.Serves 4; 1 heaping cup per person |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">164.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">2.7 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">34.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">2.7 g</span> <li>Protein: <span itemprop="proteinContent">4.2 g</span> </ul> |
353 | 2022-08-08 08:50:56 | Nathan's Two-Thumbs-Up Ratatouille | Very Good | 4.5 | Inspired by the animated feature film, Ratatouille, this veggie-packed dish makes six healthy and hearty servings. | 76 | 6 | <span itemprop="ingredients">2 small onions, chopped</span><br><span itemprop="ingredients">2 cloves garlic, minced</span><br><span itemprop="ingredients">1 bay leaf</span><br><span itemprop="ingredients">3 Tbsp. olive oil</span><br><span itemprop="ingredients">1 medium eggplant, peeled and chopped into 1-inch cubes</span><br><span itemprop="ingredients">1.5 Tbsp. chopped fresh basil OR 2 tsp. dried basil</span><br><span itemprop="ingredients">1/2 tsp. dried rosemary</span><br><span itemprop="ingredients">3/4 tsp. salt</span><br><span itemprop="ingredients">1 tsp. chopped fresh marjoram, OR 1/2 tsp dried marjoram</span><br><span itemprop="ingredients">2 summer squash, chopped</span><br><span itemprop="ingredients">1 green bell pepper, cut into strips</span><br><span itemprop="ingredients">1 red bell pepper, cut into strips</span><br><span itemprop="ingredients">2 cups chopped tomatoes</span><br><span itemprop="ingredients">12 ounces dry pasta, cooked according to package directions</span><br><span itemprop="ingredients">Optional ingredients (not included in Nutrition Information): sliced black olives, fresh parsley, Parmesan cheese, Mozzarella cheese</span> |
1. Saute onion, garlic and bay leaf in olive oil for 5 minutes.2. Add eggplant, basil, rosemary, salt and marjoram.3. Cover and cook over medium heat.4. Stir occasionally until eggplant is soft, about 15-20 minutes.5. Add squash, sweet peppers and tomatoes. 6. Simmer 10 minutes until tender.7. Remove the bay leaf carefully.8. Serve over hot, prepared pasta.9. Sprinkle with parsley, black olives, shredded10. Mozzarella cheese and/or grated Parmesan cheese, if desired.Number of Servings: 6Recipe submitted by SparkPeople user SPARKPEOPLE. |
<ul> <li class="servings">Servings Per Recipe: 6 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">345.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">8.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">315.3 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">59.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">7.2 g</span> <li>Protein: <span itemprop="proteinContent">10.3 g</span> </ul> |
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354 | 2022-08-08 08:51:02 | Not-Fried Shrimp with Japanese Cocktail Sauce | Very Good | 4.2 | Biting into a perfectly crispy fried shrimp is so satisfying. The 10 grams of fat per serving? Not so satisfying. This dish has all the crunch, with much less fat. | 76 | 10 | 15 | 4 | <span itemprop="ingredients">Shrimp</span><br><span itemprop="ingredients">1 pound shrimp (16-20 large), peeled and deveined </span><br><span itemprop="ingredients">1/4 cup white whole wheat flour</span><br><span itemprop="ingredients">1/4 teaspoon paprika</span><br><span itemprop="ingredients">2 tablespoons egg whites</span><br><span itemprop="ingredients">1/2 cup panko breadcrumbs</span><br><br><span itemprop="ingredients">Sauce</span><br><span itemprop="ingredients">1/2 cup shelled edamame</span><br><span itemprop="ingredients">2 cups fresh spinach</span><br><span itemprop="ingredients">1/2 teaspoon wasabi paste</span><br><span itemprop="ingredients">1/2 lemon, juiced</span><br><br><span itemprop="ingredients">Nonstick cooking spray</span> |
Edamame are young soybeans. Find them in the frozen food section shelled or still in their fuzzy pods. If you can't find them shelled, thaw them and shuck them as you would peas or beans. Wasabi is Japanese horseradish. Find it in paste or powder form in the Asian section of most supermarkets. Use it sparingly--it's potent. Here, we've softened the bite with sweet edamame and fresh spinach. When breading the shrimp try to use only one hand for the wet ingredients and one hand for the dry. You will avoid lumps in the breading. |
This sauce is reminiscent of cocktail sauce with the tangy wasabi. Turn this into a light meal by serving the shrimp with a green salad. Preheat the oven to 400 degrees. Place a cooling rack on top of a sheet pan and set both in the oven to preheat.Set up a breading station: Place the flour and paprika in one flat-bottomed dish, the egg whites in a second and the panko in a resealable bag. Remove the pan and rack from the oven and coat with nonstick cooking spray. Bread the shrimp: Place them in the flour and coat well, then use your other hand to place them in the egg whites. Finally place the shrimp into the bag of panko and shake well. Place the shrimp on the rack. Repeat with the remaining shrimp, making sure you use one hand for the wet and one hand for the dry ingredients to avoid clumps. Once all the shrimp have been breaded, coat them with nonstick cooking spray. Bake 12-14 minutes, until the crust is slightly browned.While the shrimp is baking, prepare the sauce. Simmer the edamame in 2 cups of water for 10 minutes, then add the spinach and cook another minute. Drain the water, reserving one cup. Run cold water over the edamame and spinach to shock them (this stops the cooking process and retains the color of the spinach). Place the vegetables in a small food processor of blender with half of the reserved cup of cooking liquid. Pulse a few times, then add the wasabi and lemon juice and process until smooth. Optional: Strain the sauce through a sieve to remove any skin from the edamame. (Note: This will lower the fiber content.) Serve immediately. Makes 4 servings, 4-5 pieces of shrimp with 3 tablespoons of sauce for dippingNote: You will only use about half the flour, but you need that much to ensure even coating. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">193.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">2.9 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">172.3 mg</span> <li>Sodium: <span itemprop="sodiumContent">243.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">12.8 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.4 g</span> <li>Protein: <span itemprop="proteinContent">28.0 g</span> </ul> |
355 | 2022-08-08 08:51:15 | 15-Minute Fish with Parsley Pesto | Very Good | 4.0 | We tend to think of herbs as garnishes, but parsley takes a starring role in this fresh pesto. | 71 | 5 | 12 | 4 | <span itemprop="ingredients">Pesto:</span><br><span itemprop="ingredients">1 bunch flat-leaf parsley, leaves only, chopped</span><br><span itemprop="ingredients">1 garlic clove, minced </span><br><span itemprop="ingredients">2 teaspoons olive oil</span><br><span itemprop="ingredients">1 lemon, zested and juiced</span><br><span itemprop="ingredients">2 tablespoons whole-wheat or panko bread crumbs</span><br><span itemprop="ingredients">1/2 teaspoon black pepper</span><br><br><span itemprop="ingredients">16 ounces white-fleshed fish fillet, 2 fillets approx. 6-8 ounces each</span> |
This parsley pesto is called "persillade," from the French word for parsley ("persil"). Usually a mix of chopped parsley and garlic, I bulked mine up with breadcrumbs. No food processor? Chop the parsley and garlic and stir other ingredients well to combine.Try it on toasted whole-wheat bread, steamed vegetables, roast lamb or chicken, too. | Pesto:Place the parsley in a small food processor and pulse 6-8 times. Add the remaining ingredients and process until a thick sauce forms. (Sauce will keep in a sealed container for up to one week.)Fish:Preheat the oven to 400 degrees Fahrenheit. Place a cast iron skillet over high heat. Pat the fish dry with paper towels. Lightly spritz the fish on both sides with non-stick cooking spray. Once the skillet is hot, add the fish to the pan. Cook for 2-3 mintues per side. Top each portion of fish with 1/4 cup of pesto. Transfer the pan to the oven for 5 minutes to warm the sauce. Remember that the pan's handle will get hot in the oven!Makes 1 cup sauce, 1/4 cup per serving; about 3 ounces cooked fish per serving. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">157.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">5.3 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">45.7 mg</span> <li>Sodium: <span itemprop="sodiumContent">99.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">5.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.7 g</span> <li>Protein: <span itemprop="proteinContent">23.8 g</span> </ul> |
356 | 2022-08-08 08:51:24 | Massaged Kale Salad | Very Good | 4.1 | Even kale needs some love. Massaging an acid-based dressing into the fibrous green leaves tenderizes them, making the healthy vegetable more palatable in its raw form. | 65 | 10 | 8 | <span itemprop="ingredients">2 bags baby kale salad</span><br><span itemprop="ingredients">4 tablespoons <a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1992706">Garlic Dijon Vinaigrette</a></span><br><span itemprop="ingredients">juice and zest of one lemon</span><br><span itemprop="ingredients">1/2 teaspoon black pepper</span><br><span itemprop="ingredients">1 hard-boiled egg, finely chopped (optional)</span><br><br><br> |
Place the kale in a large mixing bowl. Pour dressing and lemon juice over the greens, then massage the dressing into the kale for 5 minutes. This will help soften the kale. Cover and refrigerate for 4 hours or overnight. Just before serving, add the egg, black pepper, and lemon zest.Serving Size:?Makes 8 cups, 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">50.0</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.2 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">23.2 mg</span> <li>Sodium: <span itemprop="sodiumContent">52.6 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">4.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">1.3 g</span> <li>Protein: <span itemprop="proteinContent">1.9 g</span> </ul> |
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357 | 2022-08-08 08:51:30 | Garlic Dijon Vinaigrette Salad Dressing | Very Good | 4.3 | Vinaigrettes are perfect as salad dressing, a dipping sauce for steamed vegetables, and a marinade for lean cuts of meats. | 62 | 5 | 12 | <span itemprop="ingredients">2 tablespoons Dijon mustard</span><br><span itemprop="ingredients">2 cloves garlic, minced</span><br><span itemprop="ingredients">1 lemon, zested and juiced, about 1/4 cup</span><br><span itemprop="ingredients">1/4 cup red wine vinegar</span><br><span itemprop="ingredients">1/2 teaspoon black pepper, coarsely ground</span><br><span itemprop="ingredients">1/4 cup extra virgin olive oil</span><br> |
To mellow the garlic flavor, roast it before adding to the dressing.How can you tell if the dressing is good? I always say that if you get a one-eye wink out of me due to the tang, it's perfect. | Place all ingredients except the oil in a small food processor or bowl. With the processor running or while whisking, slowly stream in the oil. Refrigerate up to a week.Serving Size:?Makes 3/4 cup, 1 tablespoon per serving | <ul> <li class="servings">Servings Per Recipe: 12 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">47.2</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">4.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">61.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">1.3 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">0.1 g</span> <li>Protein: <span itemprop="proteinContent">0.1 g</span> </ul> |
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358 | 2022-08-08 08:51:37 | Roasted Winter Vegetables | Very Good | 4.2 | By roasting these hearty winter vegetables, we soften their strong tastes and bring out their natural sweetness. | 59 | 15 | 30 | 8 | <span itemprop="ingredients">2 tablespoons olive oil</span><br><span itemprop="ingredients">1 head cauliflower, broken into florets</span><br><span itemprop="ingredients">2 small fennel bulbs, sliced (white parts only)</span><br><span itemprop="ingredients">2 cups Brussels sprouts, about 10 ounces, ends trimmed, outer leaves removed, and cut into quarters</span><br><span itemprop="ingredients">2 cloves garlic, sliced</span><br><span itemprop="ingredients">1 tablespoon dried thyme</span><br><span itemprop="ingredients">1/4 teaspoon black pepper</span><br><span itemprop="ingredients">1 lemon, zested and juiced</span><br><br> |
Note: You can use any combination of these three vegetables in this recipe. Fennel has a mild licorice flavor, and it becomes very sweet when roasted. You can save the fronds for use as garnish or in salads, but discard the tough green stems. To prep the fennel, slice off the root end, then remove the stems. Slice in half from root to tip, remove the tough inner core, and slice into half-moons.To prep fresh Brussels sprouts, rinse them well, then slice off the ends, remove the outer layers, and cut into quarters. Rinse again to remove any residual dirt. |
Preheat the oven to 425 degrees. Heat the oil in a large oven-safe saute pan. Saute the cauliflower over high heat, stirring constantly, for five minutes. Add the fennel and cook for 3-4 minutes. Add the Brussels sprouts, thyme, pepper, and garlic; saut? for 2 minutes. Transfer the pan to the oven to roast for 25 minutes, stirring every 10 minutes. Sprinkle with lemon zest and juice.Serve warm. Makes eight 1 cup portions (=2 servings of vegetables).Photo credit: PhotoKitchen.net |
<ul> <li class="servings">Servings Per Recipe: 8 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">74.7</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">3.7 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">0.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">48.5 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">9.6 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.3 g</span> <li>Protein: <span itemprop="proteinContent">3.2 g</span> </ul> |
359 | 2022-08-08 08:51:43 | Slow Cooker Beef and Mushroom Stew | Very Good | 4.3 | After a long day, sit down to a hearty meal of tender beef, slow-cooked carrots, and melt-in-your-mouth mushrooms and onions. | 57 | 20 | 540 | 4 | <span itemprop="ingredients">16 ounces beef stew meat, fat trimmed, cut into 3/4 inch pieces</span><br><span itemprop="ingredients">1/4 teaspoon black pepper</span><br><span itemprop="ingredients">2 teaspoons canola oil</span><br><span itemprop="ingredients">1/8 cup red wine or red wine vinegar</span><br><span itemprop="ingredients">1 tablespoon whole wheat flour</span><br><span itemprop="ingredients">1 cup low-sodium beef stock</span><br><span itemprop="ingredients">4 garlic cloves, sliced</span><br><span itemprop="ingredients">1 bay leaf</span><br><span itemprop="ingredients">1/2 teaspoon sweet paprika</span><br><span itemprop="ingredients">1 medium white or yellow onion, sliced into 1/4 inch strips (about 1 cup)</span><br><span itemprop="ingredients">1 cup baby carrots (or 1 large carrot, chopped)</span><br><span itemprop="ingredients">2 cups baby portabella mushrooms, wiped clean and cut into quarters (8 ounces)</span><br><br><br><br> |
Serve with 1/2 steamed potatoes, brown rice or whole wheat noodles per person.Garnish with fresh parsley or thyme, if desired. No red wine in the house? Substitute 1 tablespoon red wine vinegar. | Pat the meat dry with paper towels. Season with black pepper. Heat the oil in a large skillet over medium high heat. Add the beef to the hot oil and cook, stirring occasionally, until it is no longer pink, about four minutes. Add the wine and scrape the bottom of the pan to remove any stuck-on bits. Stir in the flour and keep stirring for about two minutes. Pour in the stock, bring to a boil, and cook for another two minutes. Remove from heat and pour into a slow cooker insert. Layer the remaining ingredients over the beef. Cover and cook on low for six to eight hours, until the meat is fork-tender and the vegetables are cooked. Serve immediately.Serving Size:?Makes 4 1-cup servings |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">231.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">6.4 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">70.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">208.4 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">14.1 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">3.2 g</span> <li>Protein: <span itemprop="proteinContent">27.2 g</span> </ul> |
360 | 2022-08-08 08:51:49 | Whole-Wheat Pecan Waffles or Pancakes | Very Good | 4.2 | Turn any morning into a special occasion in just 30 minutes. Pair with fresh fruit and a cup of milk for a complete meal. | 57 | 15 | 15 | 4 | <span itemprop="ingredients">1 cup old fashioned oats</span><br><span itemprop="ingredients">1 cup skim milk</span><br><span itemprop="ingredients">3/4 cup white whole wheat flour</span><br><span itemprop="ingredients">1 1/2 teaspoons baking powder</span><br><span itemprop="ingredients">1/4 teaspoon baking soda</span><br><span itemprop="ingredients">2 tablespoons pecans, chopped</span><br><span itemprop="ingredients">Pinch salt</span><br><span itemprop="ingredients">3 tablespoons butter, melted</span><br><span itemprop="ingredients">1 egg, beaten</span><br><span itemprop="ingredients">1 teaspoon vanilla extract</span><br><br><br><br><br><br><br> |
Do your waffles stick? Three tips can help: 1. Make sure the waffle iron is hot. (To test, flick a drop of water on the waffle iron. If it sizzles and steams, it's ready. If it pools, it's not.) 2. Do not lift the lid until the waffle stops steaming. 3. Thoroughly coat with cooking spray (or better yet, an oil mister) before pouring on the batter. | Preheat your waffle iron or a skillet. Combine the milk and oats in a large mixing bowl and let rest for 10 minutes. Meanwhile, combine the dry ingredients in a medium mixing bowl. Add the butter, egg, and vanilla to the oats. Add the dry ingredients to the oatmeal mixture, stirring just until combined. Coat the preheated waffle iron or skillet with cooking spray.Scoop 3/4 cup of batter into the center of the waffle iron and close the lid. Let cook until the steam stops, about 3 minutes. Open the lid, remove the waffle, and place on a wire rack or immediately serve. Repeat with the remaining batter, coating the waffle iron with cooking spray each time.If using a skillet, scoop 1/4 cup batter at a time, flipping when the pancakes start to bubble. Serving Size:?Makes 4 waffles, 1 per serving. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">291.8</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">14.5 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">71.1 mg</span> <li>Sodium: <span itemprop="sodiumContent">116.8 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">30.7 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">4.6 g</span> <li>Protein: <span itemprop="proteinContent">9.6 g</span> </ul> |
361 | 2022-08-08 08:51:54 | Goat Cheese Alfredo Pasta | Good | 3.3 | Even a lunch portion of fettuccine Alfredo has 800 calories and 48 grams of fat. Mine has less than 1/2 the calories, 1/5 the fat, and plenty of veggies, too. | 57 | 5 | 30 | 4 | <span itemprop="ingredients">4 bell peppers*, sliced</span><br><span itemprop="ingredients">1 tablespoon olive oil</span><br><span itemprop="ingredients">2 large shallots, diced</span><br><span itemprop="ingredients">2 cloves garlic, sliced</span><br><span itemprop="ingredients">3/4 cup 2% evaporated milk</span><br><span itemprop="ingredients">2 ounces soft goat cheese</span><br><span itemprop="ingredients">2 teaspoons thyme, fresh or 1 teaspoon dried</span><br><span itemprop="ingredients">1/4 teaspoon black pepper</span><br><span itemprop="ingredients">1/8 teaspoon red pepper flakes</span><br><span itemprop="ingredients">4 cups arugula</span><br><span itemprop="ingredients">8 ounces whole wheat linguini, fettuccine, or spaghetti</span><br><span itemprop="ingredients">1/4 cup Parmesan, shredded</span><br><span itemprop="ingredients">* Roast or saute the peppers--your choice. You can also use roasted peppers from a jar. </span> |
Add canned artichoke hearts (drained and rinsed) to the dish, or swap broccoli or asparagus for the peppers. Spinach and mushrooms would be great in this as well. | Prepare the pasta water. Meanwhile, preheat a large saut? pan over medium heat, then add the oil. Add the shallots and garlic and saut? for 3 minutes until tender. Whisk in the evaporated milk, goat cheese, and spices and simmer for 5 minutes. Cook pasta according to package directions. Place arugula in a colander and rinse well. Leave it in the colander and pour the pasta and water (reserving 1/4 cup) over the arugula to wilt it. Add the pasta, arugula, sliced peppers, and reserved cooking water to the saute pan; toss to combine. Divide among four pasta bowls. Sprinkle each portion with Parmesan before serving.NOTE: Prefer a smoother sauce? Puree the peppers and the sauce before adding the arugula and pasta.Serving Size:?Makes 8 cups, 2 cups per serving. |
<ul> <li class="servings">Servings Per Recipe: 4 <li class="servings">Amount Per Serving <li class="servings">Calories: <span itemprop="calories">343.6</span> </ul> <ul> <li>Total Fat: <span itemprop="fatContent">9.8 g</span> <li>Cholesterol: <span itemprop="cholesterolContent">24.0 mg</span> <li>Sodium: <span itemprop="sodiumContent">146.1 mg</span> <li>Total Carbs: <span itemprop="carbohydrateContent">53.0 g</span> <li class="indent">Dietary Fiber: <span itemprop="fiberContent">8.9 g</span> <li>Protein: <span itemprop="proteinContent">16.9 g</span> </ul> |
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