recipe.id,recipe.ts,recipe.title,recipe.description,recipe.prep_time,recipe.cook_time,recipe.ingredients
1,"2017-10-30 23:42:49","Grilled Lamb Kabobs with Garlic Lemon Vinaigrette",,,,"LEMON GARLIC VINAIGRETTE Juice of 1 lemon 1/4 cup extra virgin olive oil 1 clove garlic, minced 2 tablespoons fresh oregano or 1/2 teaspoon dried oregano 2 pounds boneless leg of lamb, cut into 2-inch pieces 1 medium zucchini, cut into 2-inch pieces 1 sma"
2,"2017-10-30 23:42:52","Mango Chicken Salad with Jicama",,,,"2 chicken breasts (16 ounces total), poached, cooled, and diced, or equivalent leftover roast or grilled chicken 1/4 cup finely minced red onion 1 large mango, diced into 1/4-inch pieces 1/2 cup jicama, diced into 1/4-inch pieces 1 cup roughly chopped cil"
3,"2017-10-30 23:42:57","Broccoli, Mushroom, and Cheddar Omelet",,,,"2 whole eggs 4 egg whites 1/4 teaspoon fine sea salt 1/8 teaspoon freshly ground pepper 1/2 teaspoon extra virgin olive oil 1/4 cup chopped onion 1/2 cup sliced mushrooms 1 cup frozen chopped broccoli, thawed Nonstick cooking spray 1 1/2 tablespoons reduc"
4,"2017-10-30 23:43:01","Avocado BLT",,,,"1 ripe medium avocado, halved, pitted, and peeled1 1/2 to 2 tablespoons lemon juice8 reduced-calorie whole-wheat bread, preferably toasted, divided use1/4 cup chopped fresh cilantro1 large tomato, cut into 8 thin slices1/4 teaspoon black pepper1/4 cup ver"
5,"2017-10-30 23:43:03","Pork Pita Pocket",,,,"3/4 pound boneless pork tenderloin, precut for stir-fry (about 2-inch by 1/2-inch strips)3 tablespoons reduced-fat oil and vinegar dressing1 cup fresh diced cucumber3/4 cup nonfat plain yogurt2 tablespoons fresh diced onion1/2 tablespoon dried dill2 6-inc"
6,"2017-10-30 23:43:07","Greek Salad",,,,"5 cups washed ready-to-eat salad8 cherry tomatoes1/2 cup radishes, trimmed and cut into quarters2 tablespoons reduced-fat oil and vinegar dressing1 tablespoon crumbled feta cheese"
7,"2017-10-30 23:43:11","Baked Red Snapper with Golden Onions","A simple baked fish is a delightful dinner, especially with flavorful side dishes such as wild rice or peas.","10 minutes","25 Minutes","2 tablespoons extra-virgin olive oil, divided use1 sweet yellow onion, such as Vidalia or Walla Walla, halved and thinly sliced1 pound red snapper fillets (or use salmon, catfish, or other fillets)1 lemon, juice only (about 1/4 cup)2 teaspoons balsamic vi"
8,"2017-10-30 23:43:16","Long Leaf Tex-Mex Chicken Salad Wraps",,,,"1/3 cup chunky medium salsa1/4 cup light mayonnaise1/4 cup fat-free sour cream1/2 teaspoon ground cumin (optional)2 cups cooked chopped chicken breast1/2 cup diced red onion1 medium poblano chili pepper, diced12 large romaine lettuce leaves1/2 cup chopped"
9,"2017-10-30 23:43:19","Crunchy Veggie Wraps",,"10 minutes Nutrition Facts Serving Size: 1 wrap Calories 250 Carbohydrate 32 g Protein 7 g Fat 11.0 g Saturated Fat 2.6 g Sugars 4 g Dietary Fiber 7 g Cholesterol 5 mg Sodium 425 mg Potassium 420 mg This Recipe Serves 8 Ingredients 4 ounces light chive or",,"4 ounces light chive or vegetable cream cheese or light Laughing Cow garlic and herb spreadable cheese8 whole-wheat tortillas2 cups shredded (matchstick cut) carrots (about 2 carrots)1 avocado, peeled and sliced1–2 cucumbers, peeled and cut into thi"
10,"2017-10-30 23:43:22","Tacos in a Bowl",,,,"1 teaspoon canola oil12 ounces extra-lean (90% lean) ground beef1/2 cup mild salsa (lowest sodium possible)1 tablespoon smoked paprika6 cups shredded romaine lettuce4 ounces baked corn tortilla chips, coarsely crumbled1/2 cup finely chopped green or diced"
11,"2017-10-30 23:43:26","Grilled Salmon and Avocado Salad",,"15 minutes","1 hour 10 minutes","4 4-oz frozen salmon filets, thawed1 Tablespoon olive oil1 Tablespoon no-salt grill seasoning (Mrs. Dash Steak Grilling Blend)4 cups chopped romaine lettuce1/2 cup thinly sliced red onion1 cucumber, thinly sliced (1 cup of sliced cucumber)1 ripe avocado, "
12,"2017-10-30 23:43:29","Pesto Chicken Kabobs",,"20 minutes","7 minutes","8 bamboo skewers 1 Tablespoon olive oil2 cloves garlic, minced1 cup packed fresh basil leaves (1 bunch of basil)1/4 cup pine nuts, toasted1/8 teaspoon ground black pepper2 Tablespoons freshly grated Parmesan cheese1 1/4 pounds boneless, skinless chicken b"
13,"2017-10-30 23:43:31","Summer Chicken Spring Rolls",,"20 minutes Nutrition Facts Serving Size: 2 rolls Calories 280 Carbohydrate 24 g Protein 23 g Fat 9 g Saturated Fat 2 g Sugars 2 g Dietary Fiber 2 g Cholesterol 60 mg Sodium 430 mg Potassium 310 mg This Recipe Serves 4 Ingredients 1 cup cabbage, shredded2 ",,"1 cup cabbage, shredded2 cups cooked chicken, shredded1/2 cup cucumber, peeled, seeded and diced1/4 cup cilantro chopped1/2 cup shitake mushrooms, sliced thin1 green onion, chopped8 medium spring roll skins (about 8 5/8” diameter or 1/2 oz) For dipp"
14,"2017-10-30 23:43:34","Slow-Cooker Hawaiian Pork Tacos",,"10 minutes","8 hours","3 3/4 lb lean boneless pork shoulder/Boston butt roast1/2 tsp ground black pepper1/4 tsp ground ginger1 tsp cumin1 medium onion, sliced2 cloves garlic, minced8 oz pineapple juice1 cup white wine11 corn tortillas, warmed1 cup shredded lettuce"
15,"2017-10-30 23:43:35","Miso Glazed Cod",,"15 minutes","5 minutes","Nonstick cooking spray1 lb white fish such as cod, sea bass or orange roughy1 Tbsp toasted sesame oil, divided1 Tbsp powdered instant miso soup mix, powder only1/4 tsp ground black pepper4 cups shredded napa cabbage2 cloves garlic, grated or minced2 cups "
16,"2017-10-30 23:43:36","Braised Fennel and White Beans",,"15 minutes","1 hour 10 minutes","Nonstick cooking spray2 medium fennel bulbs (11 oz each), stems and fronds removed, cut into eighths 1 medium yellow onion, thinly sliced1 Tbsp olive oil1 cup fat-free, low-sodium chicken broth2 Tbsp red wine vinegar1/8 tsp salt1/4 tsp ground black pepper"
17,"2017-10-30 23:43:41","Slow-Cooker Beef Stew",,"20 minutes","8 hours","3 Tbsp flour1 lb lean beef stew meat (such as round), visible fat trimmed and cut into 1-inch cubes1 Tbsp olive oil3 cups fat-free, low-sodium beef broth1 cup water3 large carrots, chopped8 oz mushrooms, sliced1 large sweet potato, peeled and cubed1 onion"
18,"2017-10-30 23:43:46","Sloppy Janes",,"10 minutes","20 minutes","Nonstick cooking spray1 medium onion, peeled and diced1 medium red bell pepper, seeded and diced1 clove garlic, minced1 lb lean (93% fat-free) ground turkey 1 Tbsp tomato paste2 Tbsp Dijon mustard1 Tbsp hot sauce2 cups no-salt-added canned crushed tomatoe"
19,"2017-10-30 23:43:50","Croque Madame with Arugula Salad",,"15 minutes","15 minutes","Nonstick cooking spray1 Tbsp olive oil1 Tbsp flour1 cup fat-free milk1/16 tsp (pinch) nutmeg1/4 tsp ground black pepper1 Tbsp Dijon mustard1 cup packed baby spinach4 slices hearty whole grain bread (1.5 oz per slice)8 slices (8 oz) no-salt-added, oven roa"
20,"2017-10-30 23:43:55","Asian Tofu Stir-Fry",,"5 minutes","15 minutes","4 tsp olive oil, divided12 oz firm tofu, drained and cut into 1-inch cubes2 Tbsp reduced-sodium soy sauce, divided2 (12-oz) bags fresh stir-fry vegetables (carrots, broccoli and snow peas)1 cup fat-free, low-sodium chicken broth2 cups cooked brown rice"
21,"2017-10-30 23:44:00","Super Green Greek-Style Salad",,"10 minutes Nutrition Facts Serving Size: 2 cups greens, 1 1/4 cups vegetable mixture Calories 250 Carbohydrate 29 g Protein 10 g Fat 12 g Saturated Fat 1.7 g Sugars 8 g Dietary Fiber 9 g Cholesterol 0 mg Sodium 230 mg This Recipe Serves 4 Ingredients 2 pa",,"2 packed cups baby spinach2 packed cups baby kale2 packed cups baby arugula2 packed cups baby swiss chard1 cup halved grape tomatoes1 cup halved and sliced English cucumber (1-inch-thick slices)1 cup diced bell pepper (1-inch dice)2 cups cooked or BPA-fre"
22,"2017-10-30 23:44:02","Grilled Spice-Rubbed Salmon",,"20 minutes",,"1 pound skin-on wild salmon, cut into 4 (4-ounce) pieces1 teaspoon extra-virgin olive oil1/4 teaspoon fine sea salt1/4 teaspoon freshly ground black pepper1/2 teaspoon fennel seeds1/2 teaspoon freshly grated lime zest1 tablespoon red wine vinegar1 teaspoo"
23,"2017-10-30 23:44:04","Pan-Fried Catfish with Fresh Veggie Relish",,,,"1 medium red bell pepper, very finely chopped 1 cup very finely chopped carrots 2 tablespoons very finely chopped red onion 2 tablespoons fresh lemon juice 1 1/2 teaspoons sugar 3/4 teaspoon grated peeled gingerroot 1/2 teaspoon chili powder 1/2 teaspoon "
24,"2017-10-30 23:44:05","Beans and Greens Soup",,,,"2 teaspoons olive oil 3 small green onions, finely sliced 1/2 medium rib of celery, finely chopped 10 ounces frozen chopped spinach, thawed and squeezed dry 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained 1 cup fat-free, low-sodium chicken brot"
25,"2017-10-30 23:44:08","Tex-Mex Chicken Fingers",,,,"Cooking spray 1/3 cup low-fat buttermilk 1 teaspoon grated lime zest 1 tablespoon fresh lime juice1/2 cup yellow cornmeal 2 tablespoons chopped fresh cilantro 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano, crumbled 1/8 tea"
26,"2017-10-30 23:44:09","Pork Medallions with Apricot Sage Sauce",,,,"8 ounces pork tenderloin, all visible fat discarded, cut into 1/2-inch slices 1/8 teaspoon pepper 1 teaspoon olive oil 1 tablespoon finely chopped shallot or onion 1/2 cup fat-free, low-sodium chicken broth 1 large or 2 medium fresh sage leaves 2 tablespo"
27,"2017-10-30 23:44:11","Tilapia with Tomatoes and Capers",,,,"1 teaspoon olive oil 1 tilapia fillet (about 8 ounces), rinsed and patted dry 1 medium Italian plum tomato, seeded and chopped 1 tablespoon finely snipped fresh parsley 1 teaspoon capers, drained 1/2 teaspoon dried basil, crumbled 1/4 teaspoon garlic powd"
28,"2017-10-30 23:44:13","Spicy Marinated Broccoli Salad",,,,"1 cup fresh broccoli florets, cut into bite-sized pieces 1/2 medium carrot, grated 1/4 cup chopped red onion 1/4 cup diced roasted red bell pepper, rinsed and drained if bottled 2 tablespoons plain rice vinegar 1 tablespoon water 1/2 tablespoon olive oil "
29,"2017-10-30 23:44:16","Triple-Duty Ranch Dip with Dill",,,,"1 cup low-fat buttermilk 1 cup fat-free sour cream 1 tablespoon chopped fresh dillweed or 1 teaspoon dried dillweed, crumbled 1 tablespoon chopped green onions (green part only) 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley, crumbled 1 te"
30,"2017-10-30 23:44:18","Citrus Grilled Shrimp with Spring Greens",,"5 minutes","25 minutes","Cooking spray2 clementine oranges, juiced1 lime, juicedDash hot sauce1 clove garlic, minced1/4 teaspoon pepper16 large shrimp, rawCooking spray Salad4 cups spring mix salad2 clementine oranges, peeled and sectioned Dressing2 clementine oranges, juice2 tab"
41,"2017-10-30 23:44:24","Butter Lettuce Salad with Pears, Bacon, and Cilantro",,,,"Salad8 cups torn butter lettuce (1 head total)1/2 cup thinly sliced red onion (about 2 ounces total) OR diced3/4 cup shelled edamame1 firm medium pear, halved, cored, and sliced1/4 cup chopped fresh cilantro8 cooked turkey bacon slices, chopped1 ounce cho"
42,"2017-10-30 23:44:29","Grilled Clams with Garlic (Butter) and Lime",,,,"2 2/3 tablespoons I Can't Believe It's Not Butter3 cloves garlic, peeled, thinly sliced1/2 teaspoon crushed red chili flakes2 tablespoons parsley, minced24 littleneck clams, well washedJuice of 1 lime"
43,"2017-10-30 23:44:32","Halibut with Garlicky Vegetable Trio",,,,"1/2 cup Wondra flour1/2 tsp fine sea salt1/4 tsp freshly ground pepper16 oz halibut steak, cut into 4 portions1 Tbsp extra virgin olive oil2 cloves garlic, minced1/2 cup white wine or chicken stock1/2 cup chicken stock2 cups baby carrots, sliced lengthwis"
44,"2017-10-30 23:44:35","Lemon Tarragon Seared Salmon with Kiwi Roma Tomato Salsa",,,,"1 teaspoon olive oilJuice of 1 lemon1/2 teaspoon lemon zest1/2 teaspoon minced tarragon1 teaspoon Dijon-style mustard16 ounce salmon filet, cut into 4 pieces2 teaspoons panko (Japanese) breadcrumbs Kiwi Salsa1 ripe kiwi, peeled and diced into 1⁄2-in"
45,"2017-10-30 23:44:39","Roasted Trout with Garlic and Lemon",,,,"1/2 cup fresh basil leaves1/4 cup fresh rosemary1/2 cup fresh Italian parsley3 cloves garlic, sliced into rounds1 whole trout, cleaned (gutted) with head and tail attached (about 1 1/2 to 2 lb)2 preserved lemons, thinly sliced with seeds removed, or fresh"
46,"2017-10-30 23:44:41","Scallops with Cherry Tomato Relish",,,,"1 Tbsp extra virgin olive oil4 cloves garlic, crushed and skin removed1 lb large sea scallops1 pint cherry tomatoes1/4 tsp fine sea salt1/4 tsp freshly ground black pepper1/4 cup fresh basil leaves1/2 cup dry white wine"
47,"2017-10-30 23:44:46","Bacon Onion Potato Salad",,"10 minutes","4 minutes Chill Time: 2 hours (optional)","12 ounces unpeeled red potatoes, diced (about 3 cups)3 tablespoons reduced-fat ranch salad dressing1/2 cup finely chopped green onion2 tablespoons real bacon bits (not imitation)"
48,"2017-10-30 23:44:48","Pear and Blue Cheese Greens",,"4 minutes Nutrition Facts Serving Size: 2 cups Calories 80 Carbohydrate 15 g Protein 2 g Fat 1.0 g Saturated Fat 0.7 g Sugars 11 g Dietary Fiber 2 g Cholesterol 5 mg Sodium 230 mg Potassium 190 mg This Recipe Serves 4 Ingredients 6 cups spring greens1 1/3",,"6 cups spring greens1 1/3 cups firm pear slices or green apple slices6 tablespoons fat-free raspberry vinaigrette3 tablespoons crumbled reduced-fat bleu cheese"
49,"2017-10-30 23:44:53","Buttery Lemon Grilled Fish on Grilled Asparagus",,"5 minutes","12 minutes","1 pound asparagus spears, ends trimmed4 (4-ounce) cod filets, rinsed and patted dryJuice and zest of a medium lemon1/4 cup light butter with canola oil"
50,"2017-10-30 23:44:56","Seaside Shrimp Salad",,"6 minutes","5 minutes Stand Time: 10 minutes Chill Time: 2 hours","1 1/2 pounds peeled raw fresh or frozen and thawed shrimp 2 tablespoons reduced-fat mayonnaise 1 1/2 teaspoons seafood seasoning 6 tablespoons lemon juice"
51,"2017-10-30 23:45:00","Cheesy Mushroom Omelet",,"4 minutes","6 minutes","6 ounces sliced mushrooms1/8 teaspoon black pepper1/3 cup finely chopped green onion (green and white parts)1 cup egg substitute2 tablespoons crumbled bleu cheese (about 1/4 cup) or 1/4 cup shredded, reduced-fat, sharp cheddar cheese"
52,"2017-10-30 23:45:04","Grilled Vegetable Sandwich",,"10 minutes","20 minutes","1 cup zucchini slices1 cup yellow squash slices1 cup red pepper slices3 tablespoons reduced-fat balsamic vinaigrette1 garlic clove, mincedcooking spray2 tablespoons prepared pesto4 slices whole-grain bread4 tablespoons freshly shredded reduced-fat cheddar"
53,"2017-10-30 23:45:10","Roast Salmon with Dilled Yogurt Tomatoes",,,,"1 1/4 pounds salmon fillet2 teaspoons canola oil1/2 teaspoon dried oregano leaves1/4 teaspoon salt, divided use1/4 teaspoon black pepper, divided use1/4 cup peeled and finely chopped cucumber1 1/2 tablespoons drained capers1/3 cup Greek nonfat yogurt1 tab"
54,"2017-10-30 23:45:15","Spiced Lemon Yogurt Chicken Tenders",,,,"8 chicken tenders (or tenderloin), rinsed and patted dry (about 1 pound)1 cup nonfat, plain Greek yogurtGrated rind and juice of a large lemon1 tablespoon paprika1 tablespoon grated gingerroot1 teaspoon ground cumin1/2 teaspoon garlic powder1/2 teaspoon s"
55,"2017-10-30 23:45:20","Socca with Poached Eggs, Roasted Tomatoes, and Fresh Basil",,,,"1 cup chickpea flour 1/2 teaspoon cumin1/4 teaspoon fine sea salt1 cup warm water2 tablespoons extra-virgin olive oil, divided1 tablespoon white wine vinegar8 large eggs1 cup roasted tomatoes 1 cup chopped fresh basil 1/4 teaspoon freshly ground black pep"
58,"2017-10-30 23:45:25","Skillet Tortilla Pizza",,,,"1 (10-inch) spinach flour tortilla1/4 cup pizza sauce1/8 teaspoon dried pepper flakes (optional)1/2 ounce sliced turkey pepperoni, cut in half or 1 ounce extra-lean diced ham1/4 cup thinly sliced red onion1/4 cup thinly sliced green bell pepper1/4 cup cho"
59,"2017-10-30 23:45:28","Linguine With Artichokes And Capers",,"10 minutes","10 minutes","8 ounces whole-wheat linguine (use low-carb versions, if desired)6 ounces marinated artichoke hearts, drained and quartered (reserve 1 tablespoon of the marinade)1/4 cup panko breadcrumbs1 teaspoon Italian seasoning2 large jarred roasted red peppers, drai"
60,"2017-10-30 23:45:31","Dijon Chicken and Broccoli and Noodles",,,,"6 ounces dried whole-grain no-yolk noodles 2 1/2 cups chopped broccoli florets 3 tablespoons all-purpose flour 1 teaspoon smoked paprika 1/8 teaspoon cayenne 1 pound chicken tenders, all visible fat discarded 3 teaspoons olive oil, divided use 8 ounces sl"
68,"2017-10-30 23:45:34","Lima Beans with Thyme","Beans are a great lean protein source and can make great side dishes. This recipe makes a great side and can also count as some of your starches in a meal. Try it out with baked chicken breast or add it as a topping for a salad!",,,"1 Tablespoon olive oil 1/4 cup diced onions 2 cups chicken stock 1 pound lima beans Pinch black pepper 2 Tablespoon minced thyme"
69,"2017-10-30 23:45:37","Shrimp and Clam Stew",,,,"4 pounds clams 8 ounces unpeeled shrimp 2 Tablespoon garlic, minced 1 cup white wine 2 Tablespoon olive oil 1/2 cup onions, small dice 1 cup mushrooms, diced 1 cup marinara sauce 1 cup fish stock 1 Tablespoon oregano, minced Pinch pepper"
70,"2017-10-30 23:45:41","Chicken Lover Balsamic Chicken","This chicken recipe features balsamic vinegar and rosemary – a great way to add a lot of flavor without the added salt and sodium. Try out this recipe and add it to your favorite salad recipe like this Salad Greens with Spiced Pecans.",,,"4 small skinless, boneless chicken breast halves (about 1 pound total) 1 Tablespoon paprika 1 Tablespoon olive oil 1/2 teaspoon snipped fresh rosemary 2 cloves garlic, minced Nonstick cooking spray 1/4 cup red wine or water 3 Tablespoon balsamic vinegar F"
71,"2017-10-30 23:45:47","Avocado with Pink Grapefruit",,,,"3 ripe Hass avocados, halved, pitted, peeled, and cut into bite-size pieces 1 large pink grapefruit, peeled, membrane removed from each section, pieces halved 4 sprigs cilantro, leaves only Salt and pepper to taste Choices/Exchanges: 1/2 Fruit, 2 Fat"
72,"2017-10-30 23:45:52","Brown Rice ""Porcupine"" Meatballs","This meatball recipe makes a great addition to a hearty meal. Pair it with a side of vegetables like this Broccoli Almodine recipe.",,,"1 pound lean ground beef (at least 95%) 1 cup cooked brown rice, chilled 1 cup chopped onion 1 teaspoon smoked paprika 1 teaspoon black pepper 1 teaspoon garlic powder 1 egg beaten 16 ounces low-sodium vegetable juice"
73,"2017-10-30 23:45:55","Carrot Ginger Soup with Parsley",,,,"2 pounds of carrots, peeled 2 tablespoons olive oil 2 ounces ginger, peeled, finely grated, and juiced (if desired) Salt and pepper to taste 1/2 cup chopped parsley"
74,"2017-10-30 23:46:00","Sriracha Clementine Baby Kale",,,,"1 teaspoon grapeseed or safflower oil 1 (5-ounce) package fresh baby kale 3 Tablespoons freshly squeezed clementine juice plus 1 teaspoon clementine zest 1/4 teaspoon sriracha or gochujang sauce 1/8 teaspoon sea salt"
75,"2017-10-30 23:46:05","Curry-Spiced Chicken Breasts",,,,"3 tablespoons olive oil1 tablespoon curry powder 1 tablespoon grated garlic1 tablespoon grated gingerSalt and pepper to taste 2 pounds boneless and skinless chicken breast (4 halves)"
76,"2017-10-30 23:46:09","Turkey Stroganoff",,,,"8 ounces egg noodles 2 teaspoons poppy seed 12 ounces fresh roasted turkey breast, cut into 2 x 1/2-inch strips Salt, to taste 1/2 teaspoon freshly ground black pepper 2 (4 ounces each) Portobello mushrooms 1 small red onion, thinly sliced 1 tablespoon bu"
77,"2017-10-30 23:46:10","Sausage Stuffed Mushrooms",,,,"18 large cremini mushrooms 3/4 cup plain dry bread crumbs, divided 2 tablespoons grated Parmesan cheese 2 ounces chicken sausage links, casings removed 1 large onion, finely chopped 1 small red bell pepper, finely chopped 2 tablespoons fresh minced parsle"
78,"2017-10-30 23:46:12","Rutabaga and Carrot Hash",,,,"1 pound peeled rutabaga, quartered and thinly sliced 1/2 pound baking potatoes, peeled and thinly sliced 1 1/2 pounds carrots, peeled and thinly sliced 5 garlic cloves, peeled 1 bay leaf Salt and pepper to taste 2 cups reduced-sodium, low-fat chicken brot"
79,"2017-10-30 23:46:15","Porcini Mushroom Sauce for Pasta or Vegetables",,,,"1 1/2 tablespoons extra virgin olive oil 1/4 cup all-purpose flour 4 cups skim milk 1/4 cup dried porcini mushrooms, broken into small pieces 1/2 teaspoon fine sea salt 1/4 teaspoon ground black pepper 1/2 freshly chopped Italian parsley"
80,"2017-10-30 23:46:16","Pear-Walnut Crumble",,,,"1/2 cup whole-wheat pastry flour 1/2 cup old-fashioned rolled oats (not instant) 1/3 cup brown sugar substitute (Splenda) 1 tablespoon butter 1 tablespoon canola oil 2 tablespoons orange juice concentrate 2 tablespoons chopped walnuts"
131,"2017-10-30 23:46:19","Oven Pork Stew with Sweet Potatoes and Shallots",,,,"1 tablespoon olive oil 1 pound boneless pork loin, cut into 1 1/2-inch pieces 1 medium onion, chopped 2 medium (5 ounces each) sweet potatoes, peeled and cut into 8 wedges 8 large shallots, peeled and left whole 4 garlic cloves, minced 3 tablespoons flour"
132,"2017-10-30 23:46:23","Mushroom and Walnut Meat Loaf",,,,"Cooking spray 1 tablespoon olive oil 1 large onion, chopped 1 pound mixed mushrooms (white, cremini, Portobello, or others) stemmed, cleaned, and finely chopped 1/3 cup diced red bell pepper 1/3 cup minced rehydrated sun-dried tomatoes 1 teaspoon Italian "
133,"2017-10-30 23:46:26","Brisket with Wine Reduction",,,,"2 tablespoons extra virgin olive oil 1 beef brisket (about 3 pounds) 3 large cloves garlic, chopped 1 large onion, chopped 1 teaspoon fine sea salt 1 teaspoon coarse ground black pepper 1 1/2 cups dry red wine, such as Pinot Noir, Chianti, or Syrah; or be"
134,"2017-10-30 23:46:27","Cauliflower with Pancetta and Onions",,,,"2 tablespoons olive oil, divided 3 ounces sliced pancetta (unsmoked bacon) 1 medium onion, thinly sliced 1 small cauliflower (about 1 1/4 pounds), trimmed and cut into florets (about 6 cups) Kosher salt and freshly ground black pepper to taste 1 bay leaf "
135,"2017-10-30 23:46:29","Classic Beef Stew",,,,"2 tablespoons all-purpose flour or whole-wheat pastry flour 1 tablespoon Italian seasoning 3 tablespoons olive oil 2 pounds top round, cut into 3/4-inch cubes 1 1/2 pounds cremini mushrooms, cleaned, stemmed, and quartered 4 cups reduced-sodium, low-fat c"
136,"2017-10-30 23:46:30","Apple Cider Chicken",,,,"Master Chicken Sear* 1 1/2 teaspoon olive oil 1 Granny Smith apple, peeled and diced 1/4 cup minced shallots 2 teaspoons fresh minced thyme 1/2 cup apple cider 1/2 cup fat-free, low sodium chicken broth 2 tablespoons reduced-fat sour cream 1 tablespoon mi"
137,"2017-10-30 23:46:32","Winter Salad with Citrus",,,,"Salad 6 cups mixed greens 1 cup grapefruit sections 1 cup orange sections 1 cup thinly sliced red onion 1/4 cup coarsely chopped toasted walnuts Dressing 2 tablespoons raspberry vinegar 1 tablespoon orange juice 1 tablespoon balsamic vinegar 1 tablespoon "
138,"2017-10-30 23:46:34","Turkey Breast Stuffed with Wild Rice, Fruit and Herbs",,,,"415 calories 37 grams of carbohydrate 35 gram of protein 15 grams of fat 1.5 gram of saturated fat 17 grams of sugar 5 gram of dietary fiber 750 mg of cholesterol 215 mg of sodium 730 mg of potassium 425 mg of phosphorus"
139,"2017-10-30 23:46:34","Almond Tapioca with Banana and Corn",,,,"8 cups unsweetened almond milk1/3 cup tapioca pearls3 tablespoons palm sugar or agave nectar1/2 teaspoon low-sodium salt2 ripe bananas, peeled and chopped1 cup fresh or frozen sweet yellow corn kernelsToasted sesame seeds"
140,"2017-10-30 23:46:38","Baked Egg with Avocado, Tomato and Citrus Salad",,,,"2 eggs2 teaspoons canola oil, divided1 fluid ounce lime juice1 teaspoon kosher salt1/2 teaspoon cracked black pepper2 ounces Hass avocado, cubed1 large tomato, thinly sliced2 ounces red onion, peeled and thinly sliced1/4 cup finely chopped cilantro"
141,"2017-10-30 23:46:44","Baked Pork Hawaiian",,"20 minutes Nutrition Facts Serving Size: 3 ounces Calories 177 Carbohydrate 14 g Protein 19 g Fat 5 g Saturated Fat 1.8 g Sugars 12 g Dietary Fiber 1 g Cholesterol 53 mg Sodium 330 mg This Recipe Serves 10 Ingredients 2 pound lean boneless pork sirloin ro",,"2 pound lean boneless pork sirloin roast, trimmed of fatSalt to taste (optional)Pepper to taste (optional)1/2 cup diced onion1/4 cup diced green pepper2 8-ounce cans tomato sauce1 tablespoon Worcestershire sauce1/3 cup apple cider vinegar1 8-ounce can pin"
142,"2017-10-30 23:46:49","Congrí Light (Cuban Black Beans and Rice)",,"20 minutes",,"10 ounces dried black beans, sorted and rinsed (1 1/2 cups)4 cups water, divided (use more if needed)1/2 cup uncooked brown rice1 teaspoon sea salt1 1/2 teaspoons avocado oil, divided1 teaspoon garlic powder1 cup finely chopped green pepper1/2 cup finely "
143,"2017-10-30 23:46:55","Cubano Roasted Broccoli Florets",,"10 minutes",,"3 cloves garlic, peeled and thinly sliced1/4 teaspoon ground cumin1 teaspoon lime juice1/8 teaspoon cracked black pepper1/2 cup thinly sliced Spanish onion2 teaspoons avocado oil16 ounces broccoli floretsParchment paper"
144,"2017-10-30 23:47:02","Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)",,"15 minutes",,"2 teaspoons extra virgin olive oil1 cup chopped onion1 cup chopped leek1/2 cup chopped carrot3 cloves garlic, minced3/4 cup uncooked farro, rinsed and drained1/2 teaspoon salt1/2 teaspoon freshly ground black pepper1 (14.5-ounce) can reduced-sodium chicke"
145,"2017-10-30 23:47:07","Minty Jasmine Rice with Chicken",,,,"3 cups Basic Brown Rice, freshly cooked and warm12 ounces (about 2 cups) shredded, cooked white or dark meat chicken1 medium shallot, peeled and minced12 large fresh mint leaves, freshly tornSpicy Fish Sauce Dressing"
146,"2017-10-30 23:47:09","Mojo-Marinated Pork Tenderloin",,,,"2 navel oranges, peeled and cut in half2 lemons, peeled1 teaspoon kosher salt1/2 teaspoon cracked black pepper1/4 teaspoon ground cumin1/4 teaspoon garlic powder2 tablespoons distilled vinegar2 stems fresh thyme, leaves removed from stem1 (20-ounce) pork "
147,"2017-10-30 23:47:11","Pumpkin Risotto (Risotto Di Zucca)",,"5 minutes",,"3 tablespoons extra virgin olive oil1 small yellow onion, minced2 cups Arborio or carnaroli rice1 1/4 pounds fresh pumpkin, finely chopped1 cup white wine6 cups vegetable stock4 ounces grated parmigiano-reggiano cheese2 tablespoons low-fat yogurt"
148,"2017-10-30 23:47:15","Quick Chicken Creole",,"20 minutes",,"1 tablespoon canola oil4 medium boneless, skinless chicken breast halves, cut into strips1 14-ounce can tomatoes, undrained1 8-ounce can tomato sauce1 1/2 cups chopped green bell pepper1/2 cup chopped onion2 cloves garlic, minced1/4 teaspoon salt1 tablesp"
149,"2017-10-30 23:47:18","Roasted Cod with Tomatoes, Zucchini and Olives",,,,"1 cup Roma tomatoes, diced2 large zucchini, diced1 yellow onion, slicedSalt, to tasteFreshly ground black pepper, to taste2 tablespoon extra-virgin olive oil2 cloves garlic, chopped1/4 cup kalamata olives, pitted and diced1/4 cup basil, chopped4 cod fille"
150,"2017-10-30 23:47:21","Sicilian Swordfish and Eggplant Bundles",,,,"1 medium eggplant, sliced lengthwise into paper-thin slices2 tablespoon extra-virgin olive oil, divided2 cloves garlic, minced1 cup chopped boxed tomatoes1 cup strained boxed tomatoes2 tablespoon freshly chopped basil2 tablespoon pine nuts1/2 teaspoon sea"
151,"2017-10-30 23:47:24","Soba Noodle Salad with Shitakes and Spinach",,,,"6 portions (8 ounces) soba noodles3 tablespoons grapeseed or vegetable oil, divided use12 large shitake mushrooms, stems removed and caps julienned1 pound baby spinach1 1/2 tablespoons light soy sauce2 tablespoons rice vinegar2 teaspoons dark sesame oil1 "
152,"2017-10-30 23:47:29","Roasted Beet, Apple and Queso Fresco Salad",,,,"1 teaspoon canola oil3 beets (about 12 ounces total)2 teaspoons avocado oil1 tablespoon freshly squeezed lime juice1/4 teaspoon kosher salt1/4 teaspoon cracked black pepper2 cups peeled and cubed Golden Delicious apples (1/2-inch cubes)1 tablespoon finely"
153,"2017-10-30 23:47:33","Bourbon'd Filet Mignon",,"5 minutes","8-12 minutes","1/2 teaspoon salt (divided use)1/8-1/4 teaspoon coarsely ground black pepper4 5-ounce filet mignon steaks (or beef tenderloin), about 3/4 inch thick trimmed of fat1/2 cup strong coffee (or 1/2 cup water and 1 teaspoon instant coffee granules)2 Tablespoons"
154,"2017-10-30 23:47:38","Braised Chinese Shrimp",,"15 minutes","10 minutes","1 package microwave brown rice (to make 1 cup cooked rice)1 Tablespoon low-sodium soy sauce1/4 cup dry sherrySugar substitute equivalent to 2 teaspoons sugar4 teaspoons sesame oil3 cups sliced Chinese (napa) cabbage2 cups peeled and sliced cucumber3 teasp"
155,"2017-10-30 23:47:42","Baby Carrots and Spicy Cream Dip",,"5 minutes",,"1/3 cup fat-free sour cream3 Tablespoons reduced-fat tub-style cream cheese3/4 teaspoon hot pepper sauce1/4 teaspoon salt48 baby carrots"
156,"2017-10-30 23:47:45","Chicken-White Bean Soup with Fresh Veggie Topper",,,,"Soup3 cups reduced-sodium chicken broth2 cups cooked diced chicken breast meat1 (15.8 ounces) can no-salt-added Great Northern beans, rinsed and drained3/4 cup diced green bell pepper or 1 medium poblano chili pepper, finely chopped1 Tablespoon chili powd"
157,"2017-10-30 23:47:46","Meatball Minestrone",,"10 minutes","25 minutes","2 teaspoons fennel seeds1 teaspoon dried oregano1/4 pound lean ground beef (95% fat-free)1 Tablespoon canola oil1 cup sliced yellow onion1 cup sliced celery2 teaspoons minced garlic2 cups canned low-sodium, no-sugar-added diced tomatoes, drained3/4 cup fa"
158,"2017-10-30 23:47:48","Sausage and Fresh Basil Fast Frittata",,,,"2 teaspoons extra virgin olive oil8 ounces chicken with sun-dried tomatoes sausage, diced1 1/2 cups egg substitute1 ounce shredded part-skim mozzarella cheese1/2 cup finely chopped green onion1 cup diced tomatoes1/4 cup chopped fresh basil or flat leaf pa"
159,"2017-10-30 23:47:51","Peach-Cranberry Quick Bread",,"8 minutes","45 minutes","15.6-ounce box cranberry quick bread and muffin mix1 cup water1/2 cup egg substitute or 4 large egg whites2 Tablespoons canola oil2 cups chopped frozen and thawed unsweetened peaches"
160,"2017-10-30 23:47:54","Smoky Pork Chops with Tomatoes",,,,"1/4 cup all-purpose flour1 teaspoon smoked paprika1/2 teaspoon dried thyme leaves1/4 teaspoon garlic powder1/4 teaspoon salt and 1/8 teaspoon salt, divided use1/2 teaspoon black pepper4 bone-in pork chops, about 5 ounces each2 Tablespoons canola oil2 medi"
161,"2017-10-30 23:47:55","Chicken and Pepper Paella",,"10 minutes","20 minutes","3/4 pound boneless, skinless chicken breastOlive oil cooking spray2 ounces turkey sausage, sliced (about 1/2 cup)3/4 cup fat-free, low-sodium chicken broth1 1/2 cups water1/4 teaspoon saffron1 cup frozen chopped onion1 cup sliced zucchini1 cup sliced red "
162,"2017-10-30 23:47:58","Sweet Onion Frittata with Ham",,"15 minutes","8 minutes","4 ounces extra lean, low-sodium ham slices, chopped1 cup thinly sliced Vidalia onion1 1/2 cups egg substitute1/2 cup shredded, reduced-fat, sharp cheddar cheese"
163,"2017-10-30 23:48:00","Greek Bean and Vegetable Soup (Fassoulada)",,"10 minutes","10 minutes","1 Tablespoon olive oil1 cup frozen chopped onion2 cups sliced zucchini 1/2 cup sliced celery2 teaspoons minced garlic1 cup low-sodium vegetable broth1 cup water3/4 cup canned, no-salt-added navy or great northern beans, rinsed and drained1 cup canned, low"
164,"2017-10-30 23:48:05","Sweet Peanut Buttery Dip",,"5 minutes Nutrition Facts Serving Size: 1/2 banana plus 2 Tablespoons dip Calories 120 Carbohydrate 22 g Protein 3 g Fat 1.0 g Saturated Fat 1.0 g Sugars 12 g Dietary Fiber 2 g Cholesterol 0 mg Sodium 51 mg This Recipe Serves 4 Ingredients 1/3 cup fat-fre",,"1/3 cup fat-free vanilla-flavored yogurt2 Tablespoons reduced-fat peanut butter2 teaspoons packed dark brown sugar2 medium bananas, sliced"
165,"2017-10-30 23:48:07","Tilapia with Caper'd Sour Cream",,"6 minutes","6 minutes","1 Tablespoon capers, drained1/4 teaspoon salt (divided use)1/4 cup reduced-fat sour cream4 4-ounce tilapia filets, rinsed and patted dry1/4 teaspoon black pepper1 medium lemon, quartered"
166,"2017-10-30 23:48:09","Turkey Skillet Casserole",,"5 minutes","10 minutes","2 teaspoons canola oil3/4 pound boneless turkey breast, cut into 1-inch pieces3/4 cup frozen chopped onion2 teaspoons minced garlic1/8 teaspoon salt1/4 teaspoon freshly ground black pepper3/4 cup reduced-sodium, no-sugar-added pasta sauce1/2 cup water2 cu"
167,"2017-10-30 23:48:14","Spicy Pork Tenderloins with Chili and Black Vinegar",,,,"1/8 cup reduced-sodium soy sauce1 tablespoon sesame oil, dark roast2 tablespoons Chinese black vinegar or rice vinegar1 tablespoon light brown sugar1 fresh chili pepper, such as serrano, jalapeno, or Thai bird peppers, seeded and minced2 cloves garlic, mi"
168,"2017-10-30 23:48:17","Jamaican Stuffed Fish with Ritz",,,,"2 small whole fish, such as snapper or trout, cleaned, scaled, and scored in a crisscross pattern1 tablespoon olive oilJuice of 1 limeKosher salt, to taste2 cups whole-wheat reduced-fat crackers, crushed1 teaspoon fresh thyme, minced1 hot chili, seeded an"
169,"2017-10-30 23:48:21","Cinnamon Maple Grilled Peaches",,,,"4 peaches or nectarines, still firm but ripeJuice of 1 lemon1/2 teaspoon cinnamon1/8 teaspoon nutmeg1 tablespoon maple syrup"