recipe.id,recipe.ts,recipe.title,recipe.description,recipe.prep_time,recipe.cook_time,recipe.ingredients
170,"2017-10-30 23:48:26","Creamy White Bean Soup with Basil and Olive Oil",,,,"1 Tbsp extra virgin olive oil1/2 medium onion, chopped2 cloves garlic, minced1 ripe tomato, chopped2 tsp dried oreganoPinch of crushed red chili flakes1 (20-oz) jar of white beans, drained and rinsed4 cups low-sodium vegetable broth6-8 fresh basil leaves,"
171,"2017-10-30 23:48:29","Grilled Seafood and Quinoa Salad with Mango and Avocado",,,,"1/4 tsp cayenne pepper1 cup dry quinoa, rinsed well1/2 lb medium shrimp, peeled and devined1/2 lb scallopsOlive oil (for marinating and brushing)1/2 cup cooked black beans or edamame1 jalapeno, stemmed and finely chopped1/2 red bell pepper, chopped1 plum "
172,"2017-10-30 23:48:34","Cinnamon Ginger Apple on a Stick",,,,"3 apples (Granny Smith, Fuji, Rome, or Gala), peeled, halved, and core removedJuice of 1 lemon1 Tbsp minced fresh ginger root1/2 tsp cinnamon1 Tbsp honey1/4 cup crushed walnuts or pecans6 wooden or metal skewers"
173,"2017-10-30 23:48:38","Black Bean Patties with Cilantro and Lime",,,,"1 Tbsp olive oil1 cup onion, chopped 1/2 cup green pepper, chopped1/2 cup red pepper, chopped1 jalapeno, minced2 cloves garlic, minced1 tsp chili powder1/2 tsp oregano1/2 tsp ground cumin1 (16-oz) can black beans with liquids1 1/2 cups breadcrumbs, unseas"
174,"2017-10-30 23:48:43","Honey Stone Ground Mustard Chicken",,,,"1 Tbsp olive oil2 Tbsp Dijon-style mustard2 Tbsp stone-ground mustard1 Tbsp honey1 Tbsp lemon juice2 lb boneless, skinless chicken breasts, trimmed well."
175,"2017-10-30 23:48:44","Grilled Asparagus with Truffle Salt and Parmesan",,,,"2 lb asparagus1 Tbsp extra virgin olive oil or melted unsalted butter1/2 tsp truffle salt or sea salt1/4 tsp ground black pepperFreshly ground pepperParmesan cheese (optional)"
176,"2017-10-30 23:48:48","Chipotle Chili and Tea Rubbed Salmon",,,,"4 chipotle chili peppers in adobo1 Tbsp olive or canola oil1 Tbsp light brown sugar1 Tbsp ground tea leaves, green or black1 tsp oregano2 tsp coarse salt1 Tbsp lime juice1 2-lb side of salmon, skin removed"
177,"2017-10-30 23:48:53","Grilled Portabellas with Tomato and Tuscan Herbs",,,,"1/4 cup extra virgin olive oil2 Tbsp lemon juice2 Tbsp balsamic vinegar1 Tbsp fresh oregano, minced1 sprig fresh rosemary, minced2 Tbsp basil, minced2 cloves garlic, minced1/2 cup tomato, chopped1/2 tsp black pepper6 portabello mushrooms, wiped clean and "
178,"2017-10-30 23:48:55","Aztec Turkey Quinoa Burgers",,,,"1 lb lean ground turkey or chicken1/3 cup cooked quinoa, golden or red3 scallions, minced1/2 cup kale, chopped2 Tbsp extra virgin olive oil1/2 tsp cumin1 tsp oregano1 tsp chili powder1 chipotle chili en adobo, minced (optional)"
179,"2017-10-30 23:49:00","Japanese Sesame Miso Eggplant Steaks",,,,"4 Japanese eggplants, cut in half lengthwise1/2 cup white miso1/4 cup mirin1/4 cup rice vinegar2 Tbsp low-sodium soy sauce1 Tbsp sesame oil1 Tbsp sesame seeds3 scallions, minced for garnish"
180,"2017-10-30 23:49:05","Gazpacho Cocktail",,"15 minutes (plus chilling time)","0 minutes","1 1/4 cups regular tomato juice1 (1 1/2-inch) piece English cucumber (2 oz), roughly chopped1 scallion, green and white part, roughly choppedJuice of 1 small lemon (2 tbsp)2 tsp vegan Worcestershire sauce2 tsp red wine vinegar or balsamic vinegar2 tsp pre"
191,"2017-10-30 23:49:07","Chicken and Bean Cassoulet",,"15 minutes","30 minutes","Nonstick cooking spray1 1/2 lb boneless, skinless chicken thighs (Cut into 8 large pieces if 8 pieces don’t equal 1 1/2 lb) 1/4 tsp salt1/2 tsp ground black pepper6 oz turkey kielbasa, diced1 onion, diced2 cloves garlic, minced2 carrots, diced1 Tbsp"
192,"2017-10-30 23:49:11","Savory French Toast Casserole",,"10 minutes","40 minutes","Nonstick cooking spray6 (1.5-oz) slices whole wheat bread1 lb sliced mushrooms1 onion, thinly sliced2 eggs4 egg whites1 cup fat-free milk1/2 tsp salt1/2 tsp ground black pepper2 oz goat cheese, crumbled1 Tbsp fresh thyme leaves"
193,"2017-10-30 23:49:14","Chicken, Mushroom and Barley Soup",,"15 minutes","30 minutes","2 tsp olive oil1 medium onion, diced2 carrots, diced3 celery stalks, diced1 lb sliced mushrooms32 oz low-sodium, fat-free chicken broth1 sprig fresh thyme2 bay leaves1/2 tsp salt1/2 tsp ground black pepper1 cup cooked barley (see Note)2 cups cooked, shred"
194,"2017-10-30 23:49:16","Honey Mustard Chicken Thighs with Wild Rice",,,,"Nonstick cooking spray1/4 cup honey Dijon mustard2 cloves garlic, minced1/4 tsp ground black pepper1 lb boneless, skinless chicken thighs 3/4 tsp dried thyme2 cups cooked wild rice (prepared according to package directions)"
195,"2017-10-30 23:49:19","Barley Hoppin' John with Turkey Kielbasa",,"15 minutes","20 minutes","2 tsp olive oil1 medium onion, diced1 red bell pepper, seeded and diced2 cloves garlic, minced8 oz turkey kielbasa, diced1 cup low-sodium, fat-free chicken broth1/4 tsp crushed red pepper flakes (or to taste)1/2 tsp ground black pepper1 (15.5-oz) can blac"
196,"2017-10-30 23:49:21","Twice-Baked Spaghetti Squash",,"15 minutes","70 minutes","Cooking spray 2 small (1.5-lb) spaghetti squash Cooking spray 4 (3-oz) links precooked Italian chicken sausage, diced 4 cups low-sodium jarred marinara sauce 1/2 tsp ground black pepper 1 Tbsp chopped fresh oregano 1/2 cup shredded Parmesan cheese, divide"
197,"2017-10-30 23:49:24","One-Pot Roasted Chicken with Acorn Squash",,"5 minutes","55 minutes","4 (4-oz) boneless, skinless chicken thighs 1 tsp dried rosemary 2 tsp olive oil 1 acorn squash (1 1/4 lb) 1 Granny Smith apple, cored and sliced 1 Tbsp honey 1/4 tsp cinnamon 1/2 cup water"
198,"2017-10-30 23:49:27","Slow Cooker Pork and Pumpkin Stew",,"15 minutes","70 minutes","16 oz pork shoulder, trimmed of all visible fat, cut into 1-inch cubes 1/2 tsp ground black pepper 1 tsp salt-free seasoning, such as Mrs. Dash 1 Tbsp olive oil 2 Tbsp tomato paste 1 cup low-sodium beef broth 1/4 tsp cinnamon 1 onion, peeled, large dice 4"
199,"2017-10-30 23:49:32","Grilled Chicken Sausage with Zucchini and Peppers",,"10 minutes Nutrition Facts Serving Size: 1 sausage link and ½ cup zucchini-pepper mixture Calories 175 Carbohydrate 10 g Protein 17 g Fat 7 g Saturated Fat 2.1 g Sugars 6 g Dietary Fiber 3 g Cholesterol 65 mg Sodium 480 mg Potassium 710 mg This Recipe Ser",,"Cooking spray 2 large zucchini, sliced into circles1 red bell pepper, sliced in 1-inch-wide strips4 sun-dried tomato chicken sausage links (already cooked; shop for precooked sausages with the lowest fat and sodium content that you can find, such as Al Fr"
200,"2017-10-30 23:49:35","Tailgate Nachos",,"25 minutes","30 minutes","Cooking spray4 oz baked tortilla chips1 Tbsp. olive oil1 medium yellow onion, peeled and chopped2 cloves garlic, peeled and smashed1 (15-oz) can black beans, rinsed and drained½ tsp ground black pepper½ cup fat-free, low-sodium chicken broth"
201,"2017-10-30 23:49:36","Jalapeño Chicken and Corn Chowder",,"25 minutes","30 minutes","1 Tbsp olive oil1 medium yellow onion, peeled and chopped2 medium carrots, peeled and chopped2 celery stalks, chopped2 medium jalapeño peppers, seeded and chopped2 cloves garlic, peeled and smashed4 ears sweet corn, kernels cut off the cob (or 4 cu"
202,"2017-10-30 23:49:41","Roasted Veggie Strata",,"20 minutes Nutrition Facts Serving Size: 1/8 of strata Calories 180 Carbohydrate 26 g Protein 11 g Fat 4.0 g Saturated Fat 1.2 g Sugars 5 g Dietary Fiber 4 g Cholesterol 50 mg Sodium 290 mg Potassium 384 mg This Recipe Serves 8 Ingredients Cooking spray1 ",,"Cooking spray1 (8-ounce) package sliced mushrooms1 medium (6-ounce) sweet potato, peeled and diced1 medium onion, diced1 medium red bell pepper, seeded and diced½ teaspoon salt-free Spike seasoning2 eggs4 egg whites1 teaspoon dried mustard2 tablesp"
203,"2017-10-30 23:49:44","Grilled Steak Salad",,"10 minutes",minutes,"9 oz. sirloin steak1/2 tsp. salt free seasoning (such as Mrs. Dash)8 cups Mesclun salad mix1/4 red onion, thinly sliced1 cup cherry tomatoes, sliced in half lengthwise"
204,"2017-10-30 23:49:47","Dressing for Grilled Steak Salad",,,,"1/4 cup lite mayonnaise1/4 cup non-fat, plain Greek yogurt1/4 cup low fat, buttermilk1 clove garlic, pressed or grated2 Tbsp. crumbled bleu cheese1/4 tsp. ground black pepper"
205,"2017-10-30 23:49:50","Crab Cake Burger",,"10 minutes","15 minutes","Cooking spray4/1 Cup minced onion2 (6-ounce) cans lump crabmeat, drained1/2 cup breadcrumbs1 egg1 egg white1/2 tsp. hot sauce1/4 tsp. ground black pepper1 Tbsp. olive oil1/4 Cup lite mayonnaise1/4 Cup non-fat, plain Greek yogurt1 Tbsp adobo sauce from chi"
206,"2017-10-30 23:49:51","Mushroom Burger",,"5 minutes","15 minutes","1 pound lean ground turkey1/2 teaspoon garlic powder1/4 teaspoon ground black pepper4 whole-wheat hamburger buns, about 1 1/2 oz. each1 tablespoon trans-fat free margarine8-ounces sliced mushrooms"
207,"2017-10-30 23:49:52","Whole Grain Chicken Pot Pie",,"20 minutes","45 minutes","Toppingcooking spray2 cups whole wheat flour4 tsp baking powder4 Tbsp cold trans-fat-free margarine1 Tbsp dried parsley1 cup skim milk Filling1 tsp olive oil2 carrots, diced2 celery stalks, diced1 large onion, diced8 oz sliced mushrooms12 oz cooked chicke"
208,"2017-10-30 23:49:56","Unstuffed Cabbage Soup",,"5 minutes","25 minutes","2 tsp olive oil1 medium onion, diced1 lb lean ground turkey1/2 head cabbage, chopped1 1/2 cups canned crushed tomatoes32 oz unsalted chicken broth2 cups water1/4 tsp ground black pepper1/4 tsp cayenne pepper (optional)1 cup instant brown rice"
209,"2017-10-30 23:49:57","Oatmeal Congee",,"5 minutes",,"1 cup old fashioned rolled oats4 cups low-sodium vegetable broth1 Tbsp reduced-sodium soy sauce 1 cup sliced mushrooms 1 Tbsp lime juicecooking spray4 eggs 2 scallions, sliced 1 Tbsp finely chopped cilantro"
210,"2017-10-30 23:49:58","Turkey and Veggie Chili",,"10 minutes","30 minutes","cooking spray1 small onion, diced 2 medium carrots, diced1 medium zucchini (6 ounces), diced 1 clove garlic, minced16 oz lean ground turkey1 (14.5 oz) can, no-salt-added diced tomatoes1 (28 oz) can, no-salt-added crushed tomatoes 1 (15.8 oz) can great Nor"
211,"2017-10-30 23:50:02","Parmesan Lemon Crusted Flounder with Green Beans Amandine",,"10 minutes","20 minutes","cooking spray8 cups water1/2 cup panko breadcrumbs1 lemon, zested and juiced (juice divided)1/4 cup grated parmesan cheese2 tsp olive oil2 cloves garlic, minced or grated1 egg white4 (4 oz) frozen flounder filets (do not thaw)1 lb fresh green beans, trimm"
212,"2017-10-30 23:50:05","Mole Pork Tenderloin with Zucchini and Refried Black Beans",,"20 minutes","25 minutes","Pork1 Tbsp prepared mole sauce1 small orange, zested and juiced (1 Tbsp zest, 1/4 cup juice)2 cloves garlic, minced or grated1/4 cup watercooking Spray1 1/4 lb pork tenderloin, trimmed of all visible fat Beans1 tsp olive oil1 small onion, diced 1 clove ga"
213,"2017-10-30 23:50:08","Roasted Chicken and Arugula Salad",,"15 minutes Nutrition Facts Serving Size: 2 1/2 cups Calories 300 Carbohydrate 18 g Protein 32 g Fat 11.0 g Saturated Fat 2.0 g Sugars 13 g Dietary Fiber 1 g Cholesterol 85 mg Sodium 175 mg Potassium 510 mg This Recipe Serves 4 Ingredients 2 lb bone-in, sk",,"2 lb bone-in, skin-on chicken breast 1 Tbsp salt-free all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning)1/4 cup balsamic vinegar1 clove garlic, minced or grated1 Tbsp dijon mustard1 Tbsp honey2 Tbsp olive oil1/2 tsp salt (optional)1/4 tsp"
214,"2017-10-30 23:50:09","Veggie and Chicken Pasta Salad",,"15 minutes Nutrition Facts Serving Size: 1 cup Calories 205 Carbohydrate 25 g Protein 15 g Fat 5.0 g Saturated Fat 0.9 g Sugars 4 g Dietary Fiber 3 g Cholesterol 35 mg Sodium 160 mg Potassium 280 mg This Recipe Serves 4 Ingredients",,"Salad1 cup uncooked whole-wheat elbow pasta1/2 cup red bell pepper, diced1/2 cup cucumber (peeled), diced1/2 cup small broccoli florets1 large carrot, diced1 cup cooked chicken breast, dicedDressing1/4 cup light mayonnaise1 Tbsp red wine vinegar 1/8 tsp d"
215,"2017-10-30 23:50:11","BBQ Meatballs",,"10 minutes","20 minutes","cooking spray20 oz 93% fat-free lean ground turkey 1 egg1/2 cup old fashioned rolled oats1 clove garlic, minced or grated1 Tbsp dijon mustard1 tsp hot sauce1 tsp salt-free steak seasoning 1/2 tsp ground black pepper1/4 cup reduced-sugar BBQ sauce 1/4 cup "
216,"2017-10-30 23:50:13","Yogurt Curry Marinated Tilapia",,"10 minutes Nutrition Facts Serving Size: 1 filet Calories 195 Carbohydrate 11 g Protein 30 g Fat 4.0 g Saturated Fat 2.2 g Sugars 5 g Dietary Fiber 2 g Cholesterol 50 mg Sodium 80 mg Potassium 625 mg This Recipe Serves 4 Ingredients Cooking spray4 (4-ounc",,"Cooking spray4 (4-ounce) tilapia fillets1 medium onion, halved and thinly sliced1 medium yellow or orange bell pepper, seeded and thinly sliced1 cup nonfat plain Greek yogurt1 cup unsweetened coconut milk beverage2 tablespoons sweet curry powder½ t"
217,"2017-10-30 23:50:17","Chicken and Vegetable Soup",,"10 minutes Nutrition Facts Serving Size: about 1 cup Calories 115 Carbohydrate 3 g Protein 16 g Fat 3.5 g Saturated Fat 0.7 g Sugars 2 g Dietary Fiber 1 g Cholesterol 40 mg Sodium 385 mg Potassium 365 mg This Recipe Serves 7 Ingredients 1 tablespoon olive",,"1 tablespoon olive oil1 pound skinless, boneless, chicken breasts2 carrots, diced3 celery stalks, diced1 cup mushrooms, diced32 ounces fat-free, reduced-sodium chicken broth¼ teaspoon dried oregano¼ teaspoon dried thyme"
218,"2017-10-30 23:50:19","Balsamic Chicken with Mushrooms",,"20 minutes Nutrition Facts Serving Size: 1 chicken breast with mushrooms Calories 240 Carbohydrate 12 g Protein 27 g Fat 9.0 g Saturated Fat 1.9 g Sugars 4 g Dietary Fiber 1 g Cholesterol 65 mg Sodium 150 mg Potassium 480 mg This Recipe Serves 4 Ingredien",,"1 pound boneless, skinless, chicken breasts 1 tablespoon olive oil1/4 cup flour1 tablespoon trans-fat free margarine10 ounces sliced mushrooms1/4 teaspoon ground black pepper.1/3 cup balsamic vinegar1/2 cup fat-free, less sodium chicken broth"
219,"2017-10-30 23:50:21","Turkey and Cabbage Buns",,"1 hour 15 minutes Nutrition Facts Serving Size: 2 rolls Calories 350 Carbohydrate 54 g Protein 20 g Fat 6.0 g Saturated Fat 1.6 g Sugars 4 g Dietary Fiber 8 g Cholesterol 45 mg Sodium 65 mg Potassium 505 mg This Recipe Serves 4 Ingredients 1 cup whole whe",,"1 cup whole wheat flour1 cup all-purpose flour0.25-ounce package active dry yeast1 cup hot water1 teaspoon olive oilCooking Spray8 ounces lean ground turkey (93% fat free)½ cup chopped onion4 cups chopped cabbage1 teaspoon garlic powder½ tea"
220,"2017-10-30 23:50:26","Roasted Turkey and Vegetables",,"15 minutes Nutrition Facts Serving Size: 4 ounces turkey + 1/4 of vegetable mixture Calories 200 Carbohydrate 10 g Protein 35 g Fat 2.0 g Saturated Fat 0.5 g Sugars 5 g Dietary Fiber 3 g Cholesterol 90 mg Sodium 115 mg Potassium 650 mg This Recipe Serves ",,"Cooking Spray2 stalks celery, chopped3 small or 2 medium carrots, peeled and chopped1 onion, chopped½ head cabbage, chopped5 sprigs fresh thyme1 cup fat free, low sodium chicken broth2 ½ pounds bone in turkey breast half1 teaspoon olive oil1"
221,"2017-10-30 23:50:31","Mediterranean Lentil Soup",,"20 minutes Nutrition Facts Serving Size: about 1 cup Calories 150 Carbohydrate 18 g Protein 12 g Fat 3.5 g Saturated Fat 0.6 g Sugars 4 g Dietary Fiber 6 g Cholesterol 20 mg Sodium 490 mg Potassium 505 mg This Recipe Serves 8 Ingredients 2 teaspoons canol",,"2 teaspoons canola oil1 onion, diced2 cloves garlic, minced2 Italian turkey sausage links (meat squeezed out of casing), sliced32 ounces reduced-sodium, fat-free chicken broth1 (14-ounce) can diced tomatoes3 cups water1 cup dried lentils½ teaspoon "
222,"2017-10-30 23:50:35","Roasted Beet and Chicken Salad with Goat Cheese",,"20 minutes Nutrition Facts Serving Size: 1 salad Calories 265 Carbohydrate 18 g Protein 23 g Fat 11.0 g Saturated Fat 2.5 g Sugars 13 g Dietary Fiber 4 g Cholesterol 55 mg Sodium 495 mg Potassium 610 mg This Recipe Serves 4 Ingredients Cooking Spray4 smal",,"Cooking Spray4 small beets2 (6-ounce) boneless, skinless chicken breasts½ teaspoon salt¼ teaspoon ground black pepper¼ cup balsamic vinegar1 tablespoon olive oil2 tablespoons reduced sodium vegetable broth1 tablespoon honey2 teaspoons"
223,"2017-10-30 23:50:37","Vegetarian Shepherd’s Pie",,"20 minutes Nutrition Facts Serving Size: 1 cup Calories 285 Carbohydrate 45 g Protein 18 g Fat 6.0 g Saturated Fat 3.0 g Sugars 8 g Dietary Fiber 16 g Cholesterol 0 mg Sodium 110 mg Potassium 1125 mg This Recipe Serves 8 Ingredients Cooking Spray1 pound b",,"Cooking Spray1 pound bag brown lentils32-ounce carton low-sodium vegetable stock or broth1 tablespoon olive oil2 (8-ounce) cartons sliced mushrooms1 large onion, diced2 large carrots, peeled and diced2 stalks celery, diced1 (16-ounce) bunch fresh green be"
224,"2017-10-30 23:50:39","Crock Pot Moo Shu Chicken",,"10 minutes Nutrition Facts Serving Size: 1 1/2 cups + 1 tortilla Calories 260 Carbohydrate 29 g Protein 32 g Fat 5.0 g Saturated Fat 1.0 g Sugars 9 g Dietary Fiber 11 g Cholesterol 65 mg Sodium 595 mg Potassium 675 mg This Recipe Serves 4 Ingredients 12-o",,"12-ounce bag broccoli slaw3 carrots, shredded1 pound boneless skinless chicken breasts, thinly sliced 3 ½ tablespoons hoisin sauce¼ cup low-sodium, fat-free chicken broth3 cloves garlic, minced 1 ½ teaspoons lower-sodium soy sauce1 ta"
225,"2017-10-30 23:50:43","Zucchini Noodles with Turkey Meatballs",,"20 minutes Nutrition Facts Serving Size: 1 zucchini + 3 meatballs Calories 445 Carbohydrate 29 g Protein 37 g Fat 20.0 g Saturated Fat 4.8 g Sugars 11 g Dietary Fiber 7 g Cholesterol 150 mg Sodium 605 mg Potassium 605 mg This Recipe Serves 4 Ingredients",,"MeatballsCooking spray1 ¼ pounds lean ground turkey2 garlic cloves, minced1 tablespoon dried oregano¼ cup fresh Italian parsley, finely chopped1 teaspoon dried minced onion2 tablespoons grated Parmesan cheese1 egg, slightly beaten ½ c"
226,"2017-10-30 23:50:44","Black Bean, Mango and Chicken Quesadillas with Salad",,"15 minutes Nutrition Facts Serving Size: 1 quesadilla Calories 340 Carbohydrate 43 g Protein 22 g Fat 10 Saturated Fat 3.3 g Sugars 6 g Dietary Fiber 9 g Cholesterol 40 mg Sodium 335 mg Potassium 610 mg This Recipe Serves 4 Ingredients Cooking spray1 cup ",,"Cooking spray1 cup canned black beans, rinsed and drained1 cup cooked chicken, diced2 tablespoons red onion, diced¼ teaspoon cumin½ cup mango, diced8 corn tortillas8 tablespoons reduced-fat, shredded cheddar cheese8 cups romaine lettuce sala"
227,"2017-10-30 23:50:47","Shrimp Fajitas",,"15 minutes Nutrition Facts Serving Size: 2 fajitas Calories 245 Carbohydrate 31 g Protein 24 g Fat 3.5 g Saturated Fat 0.5 g Sugars 4 g Dietary Fiber 5 g Cholesterol 145 mg Sodium 385 mg Potassium 435 mg This Recipe Serves 5 Ingredients Cooking spray1 pou",,"Cooking spray1 pound medium shrimp, peeled and deveined1 teaspoon canola oil1 red bell pepper, sliced into thin strips1 green bell pepper, sliced into thin strips1 medium onion, sliced into thin strips¼ cup water½ tablespoon chili powder&fra"
228,"2017-10-30 23:50:48","BBQ Chicken Pizza",,"25 minutes Nutrition Facts Serving Size: 1/8 of pizza Calories 155 Carbohydrate 22 g Protein 11 g Fat 3.5 g Saturated Fat 1.4 g Sugars 4 g Dietary Fiber 3 g Cholesterol 20 mg Sodium 315 mg Potassium 190 mg This Recipe Serves 8 Ingredients Cooking spray&fr",,"Cooking spray½ pound boneless skinless chicken breast¼ teaspoon salt (optional)¼ teaspoon ground black pepper¼ cup sugar-free apricot preserves ¼ cup barbeque sauce½ teaspoon hot sauce1 (12-inch) pre-packaged whol"
229,"2017-10-30 23:50:51","Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers",,,,"Pork 1 pound pork tenderloin ¼ teaspoon ground black pepper½ teaspoon garlic powderApricot Glaze½ cup sugar-free apricot preserves¼ teaspoon crushed red pepper¼ teaspoon oreganoVegetables1 large sweet potato, peeled and "
230,"2017-10-30 23:50:54","Grilled Shrimp Tacos",,"15 minutes Nutrition Facts Serving Size: 1 taco Calories 200 Carbohydrate 16 g Protein 21 g Fat 6.0 g Saturated Fat 0.9 g Sugars 2 g Dietary Fiber 2 g Cholesterol 145 mg Sodium 205 mg Potassium 325 mg This Recipe Serves 4 Ingredients ¼ cup nonfat p",,"¼ cup nonfat plain Greek yogurt2 tablespoons light mayonnaise½ teaspoon chili powder12 ounces peeled and deveined shrimp4 long bamboo skewers, soaked in warm water1 tablespoon olive oil2 cloves garlic, minced or grated1 lime, juiced½ "
231,"2017-10-30 23:50:57","Spinach Salad with Chicken and Avocado",,"15 minutes Nutrition Facts Serving Size: 2 cups Calories 230 Carbohydrate 11 g Protein 16 g Fat 15.0 g Saturated Fat 2.1 g Sugars 3 g Dietary Fiber 5 g Cholesterol 35 mg Sodium 310 mg Potassium 860 mg This Recipe Serves 4 Ingredients",,"Salad12 ounces baby Spinach1 small avocado, pitted and cut into thin slices2 roma tomatoes, diced1 cup cooked chicken breast4 tablespoons sunflower seedsDressing6 tablespoons light Ranch dressing"
232,"2017-10-30 23:50:58","Bulgogi (Grilled Korean Beef)",,,,"12 ounces lean beef tenderloin, boneless3 scallions (white and green parts), chopped2 garlic cloves, minced2 teaspoons rice wine vinegar2 tablespoons water3 tablespoons lower sodium soy sauce1 tablespoon Splenda1/2 teaspoon pepper1(16-ounce) bag frozen st"
233,"2017-10-30 23:51:03","Egg and Avocado Toasts",,"15 minutes Nutrition Facts Serving Size: 1 toast Calories 240 Carbohydrate 25 g Protein 12 g Fat 12.0 g Saturated Fat 2.8 g Sugars 4 g Dietary Fiber 9 g Cholesterol 185 mg Sodium 230 mg Potassium 325 mg This Recipe Serves 4 Ingredients 4 eggs4 pieces hear",,"4 eggs4 pieces hearty whole grain bread1 avocado, mashed½ teaspoon salt (optional)¼ teaspoon ground black pepper¼ cup nonfat plain Greek yogurt"
234,"2017-10-30 23:51:07","Crockpot Italian Sausage and Vegetables",,"10 minutes Nutrition Facts Serving Size: 1 1/4 cup Calories 245 Carbohydrate 16 g Protein 21 g Fat 11.0 g Saturated Fat 2.1 g Sugars 8 g Dietary Fiber 5 g Cholesterol 70 mg Sodium 570 mg Potassium 805 mg This Recipe Serves 4 Ingredients 1 (14.5-ounce) can",,"1 (14.5-ounce) can no-salt added diced tomatoes1 teaspoon dried oregano1 teaspoon dried basil1 clove garlic, minced2 teaspoons olive oil4 ready-to-cook Italian turkey sausage links (about 3 ounces each)1 large green pepper, sliced1 medium onion, sliced16 "
235,"2017-10-30 23:51:10","Chicken and Dumplings",,"15 minutes Nutrition Facts Serving Size: 2cups Calories 315 Carbohydrate 31 g Protein 36 g Fat 5.0 g Saturated Fat 1.5 g Sugars 4 g Dietary Fiber 4 g Cholesterol 100 mg Sodium 460 mg Potassium 810 mg This Recipe Serves 6 Ingredients 1 cup whole wheat flou",,"1 cup whole wheat flour½ cup all purpose flour1 teaspoon baking soda½ teaspoon baking powder½ teaspoon ground sage½ teaspoon salt (optional)¼ teaspoon ground black pepper ½ cup non-fat, plain Greek yogurt1 egg1 ta"
236,"2017-10-30 23:51:14","Budget-Friendly Chicken Piccata",,"20 minutes Nutrition Facts Serving Size: 1 chicken breast + 1 tablespoon sauce Calories 285 Carbohydrate 15 g Protein 37 g Fat 8.0 g Saturated Fat 1.9 g Sugars 1 g Dietary Fiber 2 g Cholesterol 135 mg Sodium 325 mg Potassium 385 mg This Recipe Serves 4 In",,"Cooking spray2 large boneless, skinless chicken breasts (about 10 ounces each)1 teaspoon salt (optional)½ teaspoon ground black pepper¼ cup whole wheat flour1 egg1 teaspoon lemon juice½ cup breadcrumbs1 teaspoon Italian seasoningSauce"
237,"2017-10-30 23:51:17","Budget-Friendly Salmon Burgers",,"15 minutes Nutrition Facts Serving Size: 1 salmon burger Calories 165 Carbohydrate 4 g Protein 19 g Fat 8.0 g Saturated Fat 1.5 g Sugars 2 g Dietary Fiber 1 g Cholesterol 85 mg Sodium 150 mg Potassium 355 mg This Recipe Serves 6 Ingredients Cooking spray&",,"Cooking spray½ small onion, chopped1 clove garlic, chopped1 red bell pepper, seeded and chopped1 tablespoon Thai red curry paste1 pound skinless salmon, cut into chunks1 egg¼ cup cilantro6 iceberg or bibb lettuce leaves2 scallions, thinly sl"
238,"2017-10-30 23:51:21","Budget-Friendly Chicken Tostadas",,"10 minutes Nutrition Facts Serving Size: 1 tostada Calories 280 Carbohydrate 20 g Protein 27 g Fat 10.0 g Saturated Fat 2.5 g Sugars 1 g Dietary Fiber 4 g Cholesterol 65 mg Sodium 225 mg Potassium 460 mg This Recipe Serves 4 Ingredients 2 cups cooked chic",,"2 cups cooked chicken breast, shredded3 tablespoons salsa½ cup canned pinto beans, rinsed and drained4 tablespoons reduced-fat, shredded cheddar cheese4 tostada shells½ avocado, mashed1 cup lettuce, shredded"
239,"2017-10-30 23:51:26","Millet Pancakes with Lentil Puree",,"15 minutes Nutrition Facts Serving Size: 1 pancake + ½ cup puree Calories 260 Carbohydrate 44 g Protein 16 g Fat 3.0 g Saturated Fat 0.7 g Sugars 5 g Dietary Fiber 12 g Cholesterol 25 mg Sodium 255 mg Potassium 635 mg This Recipe Serves 8 Ingredients",,"FOR LENTIL PUREE1 teaspoon sesame oil1 small onion, diced2 cloves garlic, minced1 tablespoon grated ginger1 teaspoon Thai chili garlic sauce (or other Asian hot sauce)2 cups red lentils3 ½ cups low sodium vegetable broth1 tablespoon lower sodium so"
240,"2017-10-30 23:51:26","Spinach and Mushroom Quesadillas",,"10 minutes Nutrition Facts Serving Size: 1 quesadilla Calories 290 Carbohydrate 35 g Protein 13 g Fat 11.0 g Saturated Fat 2.3 g Sugars 1 g Dietary Fiber 5 g Cholesterol 10 mg Sodium 610 mg Potassium 630 mg This Recipe Serves 4 Ingredients 1 tablespoon ol",,"1 tablespoon olive oil 2 cups white mushrooms, diced 4 cups fresh baby spinach 1 clove garlic, minced Cooking spray ½ cup reduced-fat, mozzarella cheese, shredded ½ cup fat free shredded mozzarella cheese4 gluten-free whole-grain tortillas ("
241,"2017-10-30 23:51:30","Farrotto with Roasted Vegetables and Tilapia",,"20 minutes Nutrition Facts Serving Size: 1 ¼ cups farrotto + 1 tilapia filet Calories 475 Carbohydrate 58 g Protein 39 g Fat 10.0 g Saturated Fat 3.4 g Sugars 5 g Dietary Fiber 8 g Cholesterol 60 mg Sodium 305 mg Potassium 1060 mg This Recipe Serves 4 Ing",,"Cooking spray8 ounces asparagus, trimmed and cut into 1-inch chunks1 small eggplant, cubed 8 ounces sliced mushrooms5 sprigs fresh thyme, leaves removed and stems discarded2 cloves garlic, minced½ teaspoon salt (optional)¼ teaspoon ground bl"
242,"2017-10-30 23:51:33","Tofu Stir Fry",,"15 minutes Nutrition Facts Serving Size: 1 cup Calories 125 Carbohydrate 11 g Protein 9 g Fat 6.0 g Saturated Fat 0.6 g Sugars 5 g Dietary Fiber 2 g Cholesterol 0 mg Sodium 300 mg Potassium 395 mg This Recipe Serves 6 Ingredients 1 pound extra firm tofu, ",,"1 pound extra firm tofu, drained and cut into 1-inch chunks¼ cup lite sesame ginger salad dressing2 teaspoons sesame oilCooking spray2 cups broccoli florets1 (8-ounce) package sliced mushrooms4 scallions (white and green parts), thinly sliced&frac1"
243,"2017-10-30 23:51:34","Veggie Egg Fu Yung",,"10 minutes Nutrition Facts Serving Size: 1 patty Calories 105 Carbohydrate 12 g Protein 8 g Fat 2.5 g Saturated Fat 0.6 g Sugars 3 g Dietary Fiber 1 g Cholesterol 50 mg Sodium 210 mg Potassium 360 mg This Recipe Serves 4 Ingredients Cooking spray1 teaspoo",,"Cooking spray1 teaspoon canola oil8 mushrooms, chopped1 small zucchini, grated½ small onion, minced1 cup canned bean sprouts, drained and rinsed4 fluid ounces egg substitute1 egg3 tablespoons all-purpose flour½ teaspoon salt (optional) 1 tab"
244,"2017-10-30 23:51:38","Veggie Burritos",,,,"2 teaspoons canola oil3 large carrots, small dice1 cup broccoli, small dice1 cup cauliflower, small dice1 (15-ounce) can black beans, rinsed and drained1 tablespoon chili powder1 teaspoon cumin¼ teaspoon black pepper½ teaspoon garlic powder4"
245,"2017-10-30 23:51:42","Budget-Friendly Kale and Sausage Sauté",,"10 minutes Nutrition Facts Serving Size: 1 cup Calories 170 Carbohydrate 17 g Protein 14 g Fat 6.0 g Saturated Fat 1.4 g Sugars 5 g Dietary Fiber 4 g Cholesterol 35 mg Sodium 310 mg Potassium 555 mg This Recipe Serves 6 Ingredients 1 tablespoon olive oil3",,"1 tablespoon olive oil3 links Italian style chicken sausage (about 3 ounces each), diced1 onion, diced10 ounce bag chopped kale½ cup low sodium, fat-free chicken broth1-15.5 ounce can cannellini beans, drained and rinsed¼ teaspoon crushed re"
246,"2017-10-30 23:51:45","Budget-Friendly Mediterranean Fish Stew",,"20 minutes Nutrition Facts Serving Size: about 1 ½ cups Calories 215 Carbohydrate 19 g Protein 20g Fat 5.0 g Saturated Fat 0.8 g Sugars 11 g Dietary Fiber 6 g Cholesterol 95 mg Sodium 475 mg Potassium 990 mg This Recipe Serves 4 Ingredients 1 tablespoon o",,"1 tablespoon olive oil1 medium onion, diced1 red bell pepper, seeded and diced2 stalks celery, diced2 cloves garlic, minced1 teaspoon dried basil1 teaspoon dried oregano1-28 ounce can no salt added crushed tomatoes2 cups low sodium vegetable broth1-6 ounc"
247,"2017-10-30 23:51:46","Budget-Friendly Braised Chicken Thighs with Mushrooms",,"15 minutes Nutrition Facts Serving Size: 1 chicken thigh with mushrooms Calories 205 Carbohydrate 6 g Protein 21 g Fat 11.0 g Saturated Fat 2.5 g Sugars 4 g Dietary Fiber 1 g Cholesterol 105 mg Sodium 115 mg Potassium 505 mg This Recipe Serves 4 Ingredien",,"1 tablespoon olive oil1 pound boneless, skinless chicken thighs1 teaspoon trans-fat free margarine½ onion, finely diced8 ounce package sliced mushrooms3 tablespoons balsamic vinegar1 ½ cup low sodium, fat free chicken broth"
248,"2017-10-30 23:51:50","Crock Pot Chicken Cacciatore",,"15 minutes Nutrition Facts Serving Size: 1 chicken thigh + 1 cup sauce Calories 170 Carbohydrate 18g Protein 16 g Fat 5.0 g Saturated Fat 1.3 g Sugars 10g Dietary Fiber 4 g Cholesterol 70mg Sodium 200mg Potassium 935mg This Recipe Serves 6 Ingredients 1 o",,"1 onion, sliced1 green bell pepper, seeded and sliced2 (6-ounce) cans no salt added tomato paste1 (14.5-ounce) can diced tomato3 cloves garlic, minced1 tablespoon Italian seasoning6 medium chicken thighs, skins removed"
249,"2017-10-30 23:51:52","Asian Pork Chops",,"25 minutes Nutrition Facts Serving Size: 1 pork chop + ½ cup broccoli Calories 235 Carbohydrate 5 g Protein 23 g Fat 13.0 g Saturated Fat 3.0 g Sugars 1 g Dietary Fiber 2 g Cholesterol 60 mg Sodium 475 mg Potassium 475 mg This Recipe Serves 4 Ingredients",,"Vegetable Side2 cups broccoli floretsMarinade2 tablespoons plus 1 teaspoon reduced-sodium soy sauce3 tablespoons rice wine vinegar2 tablespoons water1 tablespoon canola oil¼ teaspoon crushed red pepper 1 clove garlic, mincedPork2 teaspoons canola o"
250,"2017-10-30 23:51:56","Tamale Pie",,"20 minutes Nutrition Facts Serving Size: 1/6 square of pie Calories 390 Carbohydrate 44 g Protein 31 g Fat 10.0 g Saturated Fat 3.1 g Sugars 6 g Dietary Fiber 6 g Cholesterol 75 mg Sodium 580 mg Potassium 740 mg This Recipe Serves 6 Ingredients Cooking Sp",,"Cooking Spray20 ounces lean ground turkey (7% fat)1 teaspoon cumin1 tablespoon chili powder¼ teaspoon cayenne powder1 teaspoon onion powder 1 (14.5-ounce) can low sodium diced tomatoes½ cup whole wheat flour1 cup cornmeal1 teaspoon baking so"
251,"2017-10-30 23:51:58","Budget-Friendly Chicken Sausage and Cabbage Skillet",,"10 minutes Nutrition Facts Serving Size: 1-1/2 cups Calories 205 Carbohydrate 24 g Protein 13 g Fat 7.0 g Saturated Fat 1.7 g Sugars 17 g Dietary Fiber 4 g Cholesterol 50 mg Sodium 380 mg Potassium 440 mg This Recipe Serves 4 Ingredients 1 teaspoon olive ",,"1 teaspoon olive oilCooking spray3 links fully cooked roasted garlic chicken sausage (about 3 ounces each), sliced2 small granny smith apples, peeled and grated (use large hole on grater)1 onion, diced6 cups shredded cabbage (1/2 small head)1 tablespoon h"
252,"2017-10-30 23:52:03","Budget-Friendly Vegetable Stew with Whole Wheat Dumplings",,"20 minutes Nutrition Facts Serving Size: 1 ½ cups stew + 1 dumpling Calories 185 Carbohydrate 33 g Protein 9 g Fat 3.0 g Saturated Fat 0.7 g Sugars 7 g Dietary Fiber 6 g Cholesterol 25 mg Sodium 240 mg Potassium 805 mg This Recipe Serves 8 Ingredients",,"Stew1 tablespoon olive oil1 fennel bulb, diced1 onion, diced2 stalks celery, diced4 cups diced butternut squash1 teaspoon ground sage4 cups low sodium chicken broth4 cups water1 teaspoon salt (optional)½ teaspoon ground black pepper2 bay leaves4 cu"
253,"2017-10-30 23:52:08","Budget-Friendly Chicken Chili",,"10 minutes Nutrition Facts Serving Size: 1¼ cup Calories 210 Carbohydrate 30 g Protein 19 g Fat 2.5 g Saturated Fat 0.6 g Sugars 7 g Dietary Fiber 10 g Cholesterol 30 mg Sodium 470 mg Potassium 860 mg This Recipe Serves 4 Ingredients Cooking spray8 ounces",,"Cooking spray8 ounces skinless, boneless chicken breast, diced1 green pepper, diced1 small onion, diced 1 clove garlic, minced2-14.5 ounce cans diced tomatoes 16 ounce navy beans, rinsed and drained ¼ teaspoon ground black pepper 2 teaspoons chili "
254,"2017-10-30 23:52:10","Budget-Friendly Veggie Burgers with Mango Slaw",,"20 minutes Nutrition Facts Serving Size: 1 burger Calories 180 Carbohydrate 32 g Protein 7 g Fat 3.5 g Saturated Fat 0.5 g Sugars 9 g Dietary Fiber 7 g Cholesterol 0 mg Sodium 190 mg Potassium 535 mg This Recipe Serves 6 Ingredients Cooking spray1 15-ounc",,"Cooking spray1 15-ounce can cannellini (white kidney) beans, rinsed and drained½ cup diced onion1 clove garlic, minced1 cup diced mushrooms1 cup shredded carrots1 tablespoon Worcestershire sauce1 tablespoon reduced sodium soy sauce1 cup oatmeal1 ta"
255,"2017-10-30 23:52:12","Budget-Friendly Greek Salad and Grilled Shrimp Pitas",,"15 minutes Nutrition Facts Serving Size: 1 pita Calories 160 Carbohydrate 19 g Protein 9 g Fat 6.0 g Saturated Fat 1.5 g Sugars 2 g Dietary Fiber 3 g Cholesterol 30 mg Sodium 435 mg Potassium 235 mg This Recipe Serves 4 Ingredients 2 cups shredded romaine",,"2 cups shredded romaine lettuce½ small red onion, thinly sliced½ large cucumber (or 1 small), peeled and sliced1/3 cup crumbled reduced fat feta cheese1 tablespoon olive oil2 tablespoons red wine vinegar1 tablespoon fresh oregano, chopped4 w"
256,"2017-10-30 23:52:14","Budget-Friendly Pork Chops with Peach Salsa",,"20 minutes Nutrition Facts Serving Size: 1 pork chop + 1/4cup salsa Calories 205 Carbohydrate 10 g Protein 22 g Fat 9.0 g Saturated Fat 2.7 g Sugars 8 g Dietary Fiber 2 g Cholesterol 60 mg Sodium 50 mg Potassium 505 mg This Recipe Serves 4 Ingredients",,"Pork Chops1 pound boneless, pork loin chops (4 pork chops)¼ teaspoon ground black pepper½ teaspoon garlic powder1 teaspoon dried oreganoPeach Salsa2 peaches, peeled, cored and diced½ green pepper, finely diced1/3 cup red onion, finely"
257,"2017-10-30 23:52:19","Budget-Friendly Summer Vegetable Frittata",,"20 minutes Nutrition Facts Serving Size: 2 slices Calories 130 Carbohydrate 9 g Protein 11 g Fat 6.0 g Saturated Fat 1.3 g Sugars 2 g Dietary Fiber 2 Cholesterol 95mg Sodium 135 mg Potassium 550 mg This Recipe Serves 4 Ingredients 1 tablespoon olive oil8 ",,"1 tablespoon olive oil8 ounces mushrooms, diced1 medium red bell pepper, seeded and diced1 small onion, diced3 cups fresh spinach2 eggs5 egg whites¼ cup skim milk½ teaspoon salt (optional½ teaspoon ground black pepper¼ teaspoon"
258,"2017-10-30 23:52:20","Budget-Friendly Egg, Ham and Spinach Sandwich",,"15 minutes Nutrition Facts Serving Size: 1 sandwich Calories 234 Carbohydrate 24 g Protein 16 g Fat 10.0 g Saturated Fat 2.3 g Sugars 3 g Dietary Fiber 6 g Cholesterol 195mg Sodium 430mg Potassium 540mg This Recipe Serves 4 Ingredients Cooking spray4 slic",,"Cooking spray4 slices deli-style smoked ham (2 ounces total)1 tablespoon olive oil4 cups baby spinach¼ teaspoon garlic powder¼ teaspoon fresh ground black pepper4 eggs4 teaspoons freshly grated Parmesan cheese4, 1½ -ounce whole wheat "
259,"2017-10-30 23:52:24","Budget-Friendly Asian Turkey Burgers",,"15 minutes Nutrition Facts Serving Size: 1 burger Calories 170 Carbohydrate 3g Protein 20g Fat 9.0 g Saturated Fat 2.2g Sugars 2 g Dietary Fiber 0 g Cholesterol 75 mg Sodium 165mg Potassium 325 mg This Recipe Serves 6 Ingredients 20 ounces lean ground tur",,"20 ounces lean ground turkey (93% fat free) 2 scallions (white and green part), minced1 clove garlic, minced1 tablespoon oyster sauce (if you cannot find oyster sauce, sub 1 tablespoon reduced sodium soy sauce)1 teaspoon Thai chili garlic paste1 teaspoon "
260,"2017-10-30 23:52:25","Budget-Friendly BBQ Chicken Salad",,"20 minutes Nutrition Facts Serving Size: 2 cups Calories 210 Carbohydrate 22 g Protein 21 g Fat 4.5 g Saturated Fat 1.2 g Sugars 13 g Dietary Fiber 4 g Cholesterol 55 mg Sodium 360 mg Potassium 715 mg This Recipe Serves 5 Ingredients Cooking Spray1 pound ",,"Cooking Spray1 pound boneless, skinless chicken breasts¼ cup barbeque sauce4 pieces turkey bacon, cooked crisp and chopped2 carrots, shredded16 ounce bag chopped romaine lettuce½ medium red onion (or 1 small), small dice1 large cucumber, sma"
261,"2017-10-30 23:52:29","Budget-Friendly Grilled Flank Steak Quesadilla",,,,"4 limes, zested and juiced (about 1/2 cup lime juice, 2 Tbsp lime zest)2 tablespoons chopped cilantro2 garlic cloves, minced½ pound flank steak½ teaspoon salt (optional)½ teaspoon ground black pepper1 large red bell pepper, seeded and"
262,"2017-10-30 23:52:34","Budget-Friendly Roasted Veggie Tacos",,"35 minutes Nutrition Facts Serving Size: 2 tacos Calories 380 Carbohydrate 60 g Protein 15 g Fat 11.0 g Saturated Fat 3.1 g Sugars 11 g Dietary Fiber 15 g Cholesterol 10 mg Sodium 345 mg Potassium 1200 mg This Recipe Serves 4 Ingredients Cooking spray2 me",,"Cooking spray2 medium zucchini, small dice5 large carrots, small dice1 small onion, small dice1 red bell pepper, small dice1 ½ tablespoon olive oil1 clove garlic, minced1 tomato, seeded and diced1 15-ounce can pinto beans, rinsed and drained1 table"
263,"2017-10-30 23:52:37","Budget-Friendly Tuna Pasta Salad",,"20 minutes Nutrition Facts Serving Size: 1 ½ cups Calories 245 Carbohydrate 31 g Protein 22 g Fat 4.0 g Saturated Fat 0.6 g Sugars 4 g Dietary Fiber 5 g Cholesterol 40 mg Sodium 465 mg Potassium 640 mg This Recipe Serves 4 Ingredients 2 cups uncooked quin",,"2 cups uncooked quinoa pasta 2 stalks celery, diced2 carrots, diced½ red pepper, diced¼ onion, diced¼ cup green olives, diced (optional)11-ounce flavor fresh tuna pouch, in water¼ cup plain, fat-free Greek yogurt3 tablespoons l"
264,"2017-10-30 23:52:39","Budget-Friendly Herb Garlic Meatloaf",,"10 minutes Nutrition Facts Serving Size: 1 piece Calories 190 Carbohydrate 9 g Protein 21 g Fat 8.0 g Saturated Fat 2.1 g Sugars 6 g Dietary Fiber 1 g Cholesterol 75 mg Sodium 330 mg Potassium 330 mg This Recipe Serves 6 Ingredients Cooking Spray1 piece w",,"Cooking Spray1 piece whole wheat bread¼ cup egg substitute20 oz. lean ground turkey (93% lean)2 cloves garlic, minced1 Tbsp. chopped fresh oregano1 Tbsp. chopped fresh basil½ cup ketchup, divided½ tsp. salt (optional)½ tsp. gro"
265,"2017-10-30 23:52:41","Budget-Friendly Cilantro Lime Roasted Chicken",,"5 minutes Nutrition Facts Serving Size: ½ breast, 1 thigh, or 1 drumstick + 1 wing Calories 130 Carbohydrate 4 g Protein 18 g Fat 4.5 g Saturated Fat 1.2 g Sugars 3 g Dietary Fiber 0 g Cholesterol 55 mg Sodium 55 mg Potassium 165 mg This Recipe Serves 6 I",,"Cooking Spray2½ - pound whole chicken, cut into 8 pieces2 tablespoons chopped cilantro1 lime, zested and juiced1 tablespoon honey2 cloves garlic, minced½ teaspoon ground black pepper½ teaspoon salt (optional)"
266,"2017-10-30 23:52:43","Budget-Friendly Deluxe Chicken Nachos",,,,"Cooking spray8 corn tortillas, cut into 6 pieces each1/2 teaspoon salt (optional)1 15-ounce can fat-free refried beans1/4 cup low sodium chicken broth1 pound boneless, skinless chicken breasts, cooked and shredded3/4 cup reduced fat shredded Mexican style"
267,"2017-10-30 23:52:47","Budget-Friendly Pastitsio (Greek Lasagna)",,"30 minutes Nutrition Facts Serving Size: 1 slice Calories 285 Carbohydrate 39 g Protein 16 g Fat 7.0 g Saturated Fat 1.9 g Sugars 6 g Dietary Fiber 5 g Cholesterol 55 mg Sodium 115 mg Potassium 550 mg This Recipe Serves 12 Ingredients Cooking spray1 mediu",,"Cooking spray1 medium onion, diced20 ounces lean (93% fat free) ground turkey2 1/2 teaspoons ground cinnamon1 teaspoon ground oregano1/2 teaspoon salt (optional)1/2 teaspoon ground black pepper2 15-ounce cans low-sodium tomato sauce1 tablespoon chopped fr"
268,"2017-10-30 23:52:51","Budget-Friendly Slow-Cooker Chicken & Sweet Potatoes",,"20 minutes Nutrition Facts Serving Size: 1 chicken thigh + 2-3 sweet potato rounds (about ½ sweet potato) Calories 275 Carbohydrate 32 g Protein 21 g Fat 7 g Saturated Fat 1.9 g Sugars 12 g Dietary Fiber 3 g Cholesterol 105 mg Sodium 310 mg Potassium 590 ",,"4 4-ounce boneless, skinless chicken thighs1 onion, chopped2 large sweet potatoes (about 1 pound total), peeled and sliced into large rounds1½ cups low-sodium, low-fat chicken broth (gluten-free if needed)3 tablespoons Splenda brown sugar blend&fra"
269,"2017-10-30 23:52:52","Budget-Friendly Hearty Cabbage Soup",,,,"Cooking spray 2 carrots, diced 2 celery stalks, diced 1 onion, diced ½ cabbage, roughly chopped ½ pound lean turkey breakfast sausage, crumbled 40 ounces fat-free, low-sodium chicken broth 14.5 ounce can diced tomatoes 15.5 ounce can Great N"
270,"2017-10-30 23:52:54","Budget-Friendly Stuffed Peppers",,,,"1 cup red or brown lentils2 cups water1 tablespoon grated ginger2 cloves garlic, minced1 teaspoon ground turmeric1 pound lean ground chicken1 tablespoon chopped fresh cilantro½ teaspoon salt (optional)½ teaspoon ground black pepper¼ t"
271,"2017-10-30 23:52:59","Budget-Friendly Chicken Sausage Hash",,,,"1 tablespoon olive oilCooking Spray1 onion, diced1 cup sliced mushrooms1 medium red bell pepper, seeded and diced½ teaspoon dried thyme¼ teaspoon crushed red pepper flakes¼ teaspoon ground black pepper1 clove garlic, minced3 links app"
272,"2017-10-30 23:53:01","Tasty Cooked Greens",,,,"2 pounds fresh, tender greens2 teaspoons corn oil1/2 cup chopped onion1 1/4 cups water1 cube reduced-sodium chicken bouillon1/4 teaspoon salt1 teaspoon sugarDash Tabasco sauce"
273,"2017-10-30 23:53:04","Oven- Barbecued Chicken",,,,"1/4 cup white vinegar¼ cup water1 tablespoon corn oil1/2 cup ketchup3 tablespoons Worcestershire sauce2 tablespoons finely diced onion2 tablespoons brown sugar (light or dark)1/8 teaspoon garlic powder2 teaspoons dry mustard1/4 teaspoon salt1/8 tea"
274,"2017-10-30 23:53:06","Favorite Vegetable Soup",,,,"½ lb ground chuck (this is a cut of beef)7 cups peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes4 cups water1, 14.5-oz can no salt added cut green beans, drained and rinsed1, 15-oz can no salt added peas, drained and ri"
285,"2017-10-30 23:53:09","Grilled Steak with Mushrooms",,"5 minutes","25 minutes","Cooking spray2 4-ounce filet steaks (1 1/2 inch thick)1/4 teaspoon ground black peppers1 tablespoon trans-fat-free margarine1 pint mushrooms, sliced2 medium baked sweet potatoes (1 medium, as purchased, weighs about 5 oz)"
286,"2017-10-30 23:53:11","Cauliflower ""Rice"" Salad",,"15 minutes","30 minutes","Salad12 ounces cauliflower ""rice"" – see step 11 cup cucumber, diced1 cup grape tomatoes, cut in half2 green onions, sliced3 tablespoons sliced Kalamata olives Dressing1/4 cup red wine vinegar2 tablespoons olive oil1/2 tablespoon Dijon mustard"
287,"2017-10-30 23:53:16","Kid-Friendly Rainbow Fruit Platter",,"30 minutes Nutrition Facts Serving Size: 1 cup Calories 80 Carbohydrate 20 g Protein 2 g Fat 0.5 g Saturated Fat 0.1 g Sugars 15 g Dietary Fiber 3 g Cholesterol 0 mg Sodium 10 mg Potassium 260 mg This Recipe Serves 25 Ingredients",,"For dip:8 ounces 100-calorie Greek vanilla yogurt 1 tablespoon chia seeds1/8 teaspoon cinnamonFor fruits:4 cups whole strawberries, hulled 4 cups cantaloupe, cubed1 pineapple, peeled, cored and cubed (about 4 cups) 3 cups green grapes4 cups blueberries3 c"
288,"2017-10-30 23:53:20","Marinated Grilled Chicken with Zucchini",,"1 hour (includes marinating time) Nutrition Facts Serving Size: 4 ounces chicken tenders and 1/2 cup zucchini rounds Calories 250 Carbohydrate 7 g Protein 25 g Fat 13.0 g Saturated Fat 2.2 g Sugars 4 g Dietary Fiber 1 g Cholesterol 65 mg Sodium 70 mg Pota",,"MarinadeJuice of 2 clementine oranges (1/2 cup)1 tablespoon olive oil1 cloves garlic, minced1/8 teaspoon ground Black pepperCooking spray1 pounds boneless chicken breast tenderloins Zucchini2 medium zucchini, sliced into 1/2-inch circles2 tablespoon olive"
289,"2017-10-30 23:53:22","Green Smoothie Breakfast Bowl",,"5 minutes","0 minutes","3/4 cup original almond milk, unsweetened4 oz nonfat plain Greek yogurt1 cup frozen mixed fruit2 cups baby spinach1 medium sliced, frozen banana1 (1.4-oz) KIND Maple Glazed Pecan & Sea Salt bar, crumbled"