recipe_instructions.id,recipe_instructions.ts,recipe_instructions.instructions,recipe_instructions.choices_exchanges
101,"2017-10-30 23:48:29","Combine all citrus dressing ingredients well in a small mixing bowl. Cook the quinoa according to directions in water. Fluff quinoa with a fork. If any liquid remains, continue simmering until it is absorbed. Let the quinoa cool completely. Toss the shrim","2 1/2 Starch, 1 Fruit, 1 Vegetable, 3 Lean Meat, 1 1/2 Fat"
102,"2017-10-30 23:48:34","Marinate apple halves in all ingredients except walnuts. Preheat grill to medium high. Cook under direct heat for 5-6 minutes, turning once until golden brown on the outside and just warmed through on the inside. Remove apples from the grill, cook for a f","1 Fruit, 1/2 Fat"
103,"2017-10-30 23:48:38","In a large nonstick pan heat olive oil and sauté onions, peppers, garlic, and spices. Sauté for 3 minutes, or until vegetables are tender. Add black beans with liquid and sauté with vegetables for 1 minute. Remove from heat. Add bread",
104,"2017-10-30 23:48:43","Combine all of the marinade ingredients in a medium bowl and put into a large, tightly sealed plastic bag. Marinate chicken breasts at least 30 minutes or overnight in the refrigerator for best results. Preheat grill to medium high and place chicken on gr","1/2 Carbohydrate, 4 Lean Meat"
105,"2017-10-30 23:48:44","Trim the last 2 inches of asparagus from ends and wash well. Place asparagus on a plate, drizzle the olive oil over, and rub into asparagus. Preheat grill to medium high and place asparagus on grill grate. Grill the asparagus for 4-5 minutes until the spe","1 Nonstarchy Vegetable, 1/2 Fat"
106,"2017-10-30 23:48:48","Place all ingredients except salmon in a blender, or use a small hand-held immersion blender and purée ingredients together until smooth. Rub mixture over the surface of the salmon. Place the salmon on a baking dish and marinate for 20 minutes. Pre","4 Lean Meat, 1 Fat"
107,"2017-10-30 23:48:53","Combine all of the marinade ingredients in a medium bowl and put into a large tightly sealed plastic bag. Marinate mushroom caps at least 15-30 minutes at room temperature for best results. Preheat grill to medium high and place mushroom caps on grill gra","1 Vegetable, 2 Fat"
108,"2017-10-30 23:48:55","In a large bowl, combine all ingredients and mix well to distribute. Shape into 6 patties. Preheat grill to medium high and place burgers on grill grate. Cook under direct heat (with the grill closed) for 5-6 minutes per side until cooked through to donen","2 Lean Meat"
109,"2017-10-30 23:49:00","In a medium mixing bowl, combine the marinade ingredients with a whisk. This can be done up to a few days before grilling. Place the eggplant in a dish large enough to hold it in one layer and pour marinade over. Marinate for at least 20 minutes to an hou","1/2 Carbohydrate, 3 Vegetable, 1/2 Fat"
110,"2017-10-30 23:49:05","Purée the regular tomato juice, cucumber, scallion, lemon juice, Worcestershire sauce, vinegar, horseradish, and garlic in a blender on low speed for 30 seconds, then on high speed until smooth, about 30 seconds more. Pour into a pitcher. Stir in t","2 Vegetable"
111,"2017-10-30 23:49:07","Add cooking spray to a large sauté pan over high heat. Season the chicken on both sides with salt and pepper. Sear the chicken on both sides until golden brown, about 5 minutes, then remove from pan and set aside. Turn heat down to medium. Add kiel",
112,"2017-10-30 23:49:11","Preheat oven to 350° F. Coat a 9x13-inch baking dish with cooking spray. Line the 6 bread slices in the bottom of the pan (cutting the bread in half if needed to make it fit), slightly overlapped in one layer. Set aside. Add cooking spray to a nonstic",
113,"2017-10-30 23:49:14","Add oil to a soup pot over medium heat. Add the onion, carrots, celery and mushrooms. Sauté for 5 minutes. Add broth, thyme, bay leaves, salt and pepper. Bring to a boil then reduce to a simmer, covered for 20 minutes. Remove bay leaves and thyme s",
114,"2017-10-30 23:49:16","Preheat oven to 375 degrees F. Spray baking dish with cooking spray. In a small bowl, combine mustard, garlic and pepper. Spread about 1 1/2 Tbsp mustard mixture evenly on top of each chicken thigh. Arrange chicken in a glass baking dish. Bake for 40 minu",
115,"2017-10-30 23:49:19","Add oil to a large sauté pan over medium heat. Add onion, bell pepper and garlic. Sauté for 5 minutes. Add kielbasa and sauté another 2 minutes. Add broth, red pepper flakes, ground black pepper and black-eyed peas. Bring to a boil th",
116,"2017-10-30 23:49:21","Preheat the oven to 375 degrees F. Coat a sheet pan with cooking spray. Cut the squash in half lengthwise and place face down on the sheet pan. Bake for 45 minutes. Remove the seeds from the squash and scrape the flesh away from the skin with a fork to ma",
117,"2017-10-30 23:49:24","Preheat the oven to 375 degrees F. Season the chicken with the rosemary. In a Dutch oven or oven-safe pot, heat the oil over medium-high heat. Place the chicken in the pot and sear for 3 minutes per side. Cut the acorn squash in half lengthwise and scoop ",
118,"2017-10-30 23:49:27","Season the cubed pork with the pepper and salt-free seasoning. Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning. Remove the meat",
119,"2017-10-30 23:49:32","Preheat a grill to medium high. Spray a grill rack with cooking spray. Add the zucchini and peppers to the grill or veggie basket and grill for 8 to 10 minutes, until tender. Place the chicken sausage on the grill and heat through for 4 to 5 minutes, turn",
120,"2017-10-30 23:49:35","Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Layer the chips in the bottom of the pan; set aside. Add the oil to a saute pan over medium heat. Add the onions and garlic and sauté for about 5 minutes, until the",
121,"2017-10-30 23:49:36","Heat the oil in a large soup pot over medium heat. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and",
122,"2017-10-30 23:49:41","Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning. Ro",
123,"2017-10-30 23:49:44","Heat an indoor or outdoor grill. Season both sides of the steak with the salt free seasoning. Grill the steak for 5-6 minutes per side or until cooked to medium well (145 degrees internal temperature) Set aside to rest loosely covered with foil. In a larg",
124,"2017-10-30 23:49:47","In a small bowl, whisk together the mayonnaise, Greek yogurt, buttermilk, garlic, bleu cheese and black pepper.",
125,"2017-10-30 23:49:50","Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and sauté 2-3 minutes or until onions are clear. Set aside to cool. In a medium bowl combine crabmeat, breadcrumbs, egg, egg white, hot sauce, salt and pepper. Mix w",
126,"2017-10-30 23:49:51","Prepare an indoor or outdoor grill. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into four equal portions, shaping into a patty. Place patties on grill rack; grill 3-4 minutes per side or until juice run clear. In a",
127,"2017-10-30 23:49:52","Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray and set aside. In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and milk, and gently stir to combine. R","2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein, 1/2 Fat"
128,"2017-10-30 23:49:56","Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 m","1 Starch, 2 Nonstarchy Vegetable, 2 Lean Protein, 1 Fat"
129,"2017-10-30 23:49:57","Add the oats, broth, and soy sauce to a sauce pan over high heat. Bring to a boil, then reduce to a simmer until the oatmeal is tender, about 10 minutes. Coat a small nonstick sauté pan with cooking spray. Add the mushrooms and sauté until t",
130,"2017-10-30 23:49:58","Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds. Add the ground turkey and cook until ","1 Starch, 2 Nonstarchy Vegetable, 2 Lean Protein"
131,"2017-10-30 23:50:02","Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray and set it aside. Add 8 cups of water to a large soup pot over high heat and bring to a boil. In a small bowl, combine the panko, lemon zest, grated parmesan cheese, olive oil, and garl",
132,"2017-10-30 23:50:05","Preheat the oven to 375 degrees F. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat. Sear the pork tenderloin until brown on all sides","1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein"
133,"2017-10-30 23:50:08","Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool. In a large ","1/2 Fruit, 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 4 Lean Protein, 1 Fat"
134,"2017-10-30 23:50:09","Cook the pasta according to the package directions. Drain. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vege","1 1/2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat"
135,"2017-10-30 23:50:11","Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside. In a large bowl, mix together the turkey, egg, oats, garlic, mustard, hot sauce, steak seasoning, and black pepper. Mix well. Scoop meatballs the size of a heaping table","1/2 Starch, 1/2 Carbohydrate, 3 Lean Protein, 1 Fat"
136,"2017-10-30 23:50:13","Preheat the oven to 375 degrees F. Coat an 8x11-inch baking pan with cooking spray. Lay the four tilapia fillets side by side in the pan. Top the filets with the sliced onion and bell pepper. In a medium bowl, whisk together all of the remaining ingredien",
137,"2017-10-30 23:50:17","Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside. Add the carrots, celery, and mushrooms to the same pot and sauté over ",
138,"2017-10-30 23:50:19","Place the chicken breast in a plastic bag and pound thin with a mallet. Heat olive oil over medium-high heat in a skillet. Dredge the chicken in flour and coat it on both sides. Add the chicken to the pan and sauté 5 minutes per side. Remove the ch",
139,"2017-10-30 23:50:21","In a mixing bowl, mix together both flours, yeast, and hot water. Mix until a ball forms and then kneed for 10 minutes. Place the dough into a clean bowl and cover it with plastic wrap. Set aside in a warm place to rise for 1 hour. While the dough is risi",
140,"2017-10-30 23:50:26","Preheat the oven to 375 degrees F. Coat a baking dish with cooking spray. Toss all of the vegetables and thyme together and place in the bottom of the pan. Pour the chicken broth over the vegetables. Remove the skin from the turkey breast. Place it breast",
141,"2017-10-30 23:50:31","Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds. Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ing",
142,"2017-10-30 23:50:35","Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside. Wrap the beets in aluminum foil and place them on the baking sheet. Lay the chicken breasts on the baking sheet next to the beets. Coat the chicken with cooking spray an",
143,"2017-10-30 23:50:37","Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Rinse and pick through the lentils. Add the lentils and vegetable broth to a sauce pan and bring it to a boil. Reduce to a simmer until the lentils are tender (about 20 mi",
144,"2017-10-30 23:50:39","Layer the slaw mix and carrots in the bottom of crockpot. Top with the chicken. In a small bowl, mix the hoisin sauce, chicken broth, garlic, soy sauce, and cornstarch. Pour over the chicken mixture and set the crockpot to high for 4-6 hours. Warm the low",
145,"2017-10-30 23:50:43","Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Mix the turkey, garlic, oregano, parsley, dried onion, parmesan cheese, egg, and oatmeal in a bowl and mix well. Scoop the meat mixture into 12 meatballs and lay them on the baking",
146,"2017-10-30 23:50:44","Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl. Spray",
147,"2017-10-30 23:50:47","Coat a large non-stick skillet with cooking spray. Cook the shrimp over medium heat for about 2 minutes. Remove the shrimp from the pan and set aside. Add the oil to the pan and heat. Add the bell peppers and onions and cook for about 7 minutes or until t",
148,"2017-10-30 23:50:48","Preheat the oven to 375 degrees F. Spray a baking sheet with cooking spray. Season the chicken with salt (optional) and pepper on both sides. Place the chicken on the prepared baking sheet and bake for 25 minutes or until the juices run clear. Remove the ",
149,"2017-10-30 23:50:51","Preheat the oven to 350 degrees F. Season the pork with black pepper and garlic powder. Place the pork in a baking dish. In a small bowl, mix together the apricot glaze ingredients. Microwave the glaze for 1-2 minutes, until the mixture gets thin and easy",
150,"2017-10-30 23:50:54","Preheat an indoor or outdoor grill. In a small bowl, whisk together the yogurt, mayonnaise, and chili powder. Cover and keep in the refrigerator until needed. Skewer 3 ounces of shrimp on each skewer. In a small bowl, whisk together olive oil, garlic, lim",
151,"2017-10-30 23:50:57","In a large salad bowl, combine the salad ingredients. Add the salad dressing and toss to coat.",
152,"2017-10-30 23:50:58","Wrap the beef in plastic wrap and freeze until firm (but not rock hard). Once firm, slice the beef thinly into long strips. Place in a baking dish. In a small bowl, whisk together the scallions, garlic, rice wine vinegar, water, soy sauce, Splenda, and pe",
153,"2017-10-30 23:51:03","To poach each egg, fill a 1-cup microwaveable bowl or teacup with ½ cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set ",
154,"2017-10-30 23:51:07","In a small bowl, mix together the diced tomatoes, oregano, basil, and garlic. Set aside. Heat the oil in a medium sauté pan over medium-high heat. Add the sausage and sauté for about 2 minutes per side until brown. Remove from the pan. Layer",
155,"2017-10-30 23:51:10","Mix the flours, baking soda, baking powder, sage, salt (optional), and pepper in a medium bowl. Add yogurt, egg, and water and knead to make a slightly sticky dough. Cover the bowl and set aside. Add cooking spray and olive oil to a large soup pot over me",
156,"2017-10-30 23:51:14","Preheat the oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside. Slice the chicken breast in half lengthwise and then pound to ¼-inch thickness. Season each chicken breast with salt (optional) and ground black pepper. Set up",
157,"2017-10-30 23:51:17","Preheat the oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside. Place the onion, garlic, bell pepper, and Thai curry paste in a large food processor and blend until smooth. Add the salmon and puree until smooth. Add the egg and ci",
158,"2017-10-30 23:51:21","Preheat the oven to 400 degrees F. In a small bowl, mix together the chicken, salsa, and pinto beans. Place the tostada shells on a baking sheet. Top each tostada shell with ½ cup chicken-bean mixture and 1 tablespoon cheese. Bake for 5 minutes or ",
159,"2017-10-30 23:51:26","Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes). Add the Thai chili garlic sauce and lentils. Stir to coat with oil. Add the broth and soy sauce. Bring to a boil and red",
160,"2017-10-30 23:51:26","Heat the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a b",
161,"2017-10-30 23:51:30","Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray. Set aside. In a large bowl, toss together the asparagus, eggplant, mushrooms, thyme, garlic, salt (optional), pepper, and all but 1 teaspoon olive oil. Pour the mixture into ",
162,"2017-10-30 23:51:33","Mix the tofu and sesame ginger salad dressing in a bowl and marinate for 30 minutes. Once the tofu is done marinating, remove the tofu from the marinade and reserve the marinade. Add the sesame oil and cooking spray to a wok or large sauté pan over",
163,"2017-10-30 23:51:34","Add the cooking spray and canola oil to a non-stick sauté pan over medium heat. Add the mushrooms, zucchini, and onion. Sauté until the mushrooms are dry and the onions turn clear, about 5-7 minutes. Stir in the bean sprouts. Sauté 2-",
164,"2017-10-30 23:51:38","Heat oil in sauté pan over medium high heat. Add the carrots, broccoli, and cauliflower, and sauté for 5-7 minutes. Add the beans, chili powder, cumin, pepper, and garlic powder, and stir to incorporate. Cook for 5 more minutes. Scoop &frac1",
165,"2017-10-30 23:51:42","Add olive oil to a large sauté pan over medium heat. Add diced sausage and onion and sauté until onions begin to turn golden brown. Add the kale and chicken broth and sauté until kale softens. Add remaining ingredients and saut&eacute",
166,"2017-10-30 23:51:45","Add olive oil to a soup pot over medium heat. Add onion, bell pepper, celery, garlic, basil and oregano. Sauté until onions begin to turn clear. Add crushed tomato and vegetable broth. Bring to a boil, then reduce to a simmer for 10 minutes or unti",
167,"2017-10-30 23:51:46","Heat oil in a large Dutch oven over medium-high heat. Add chicken thighs and sauté for 3 minutes per side. Remove from pan and set aside. Add margarine to pan and melt. Add onion and sauté for 2 minutes. Add mushrooms and sauté for 3-",
168,"2017-10-30 23:51:50","Place all the ingredients in a crock pot. Cook on high for 4 hours. Serve the chicken over whole wheat rotini pasta if desired.",
169,"2017-10-30 23:51:52","Steam the broccoli for 5 minutes; until tender. In a medium bowl, combine the marinade ingredients. Add the pork chops and marinate them in refrigerator for 20 minutes or longer. Add 2 teaspoons canola oil to a large sauté pan over medium-high heat",
170,"2017-10-30 23:51:56","Preheat oven to 350 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside. Spray a non-stick skillet over high heat. Sauté the ground turkey until just cooked through. Add the cumin, chili powder, cayenne pepper, onion powder, and dice",
171,"2017-10-30 23:51:58","Add oil and a generous amount of cooking spray to a large sauté pan over medium-high heat. Sauté sausage until beginning to brown. Remove from pan and set aside. Add apples, onion and cabbage to the pan and sauté for 8-10 minutes or u",
172,"2017-10-30 23:52:03","Add oil to a large soup pot over medium-high heat. Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to ",
173,"2017-10-30 23:52:08","Spray a large soup pot with cooking spray. Add chicken and sauté over medium heat for 7 minutes or until done. Remove from pan. Add onions and green peppers and sauté over medium-high heat for 3 minutes or onions until clear. Add garlic and ",
174,"2017-10-30 23:52:10","Coat a large non-stick sauté pan with cooking spray. Set aside. Combine cannellini beans, onion, garlic, mushrooms, carrots, Worcestershire sauce, soy sauce, oatmeal, Montreal steak seasoning and salt (optional) in a food processor. Pulse several t",
175,"2017-10-30 23:52:12","Prepare an indoor or outdoor grill. In a large bowl, toss together lettuce, onion, cucumber, feta cheese, olive oil, red wine vinegar, and oregano. Fill each pita pocket half with ¼ of lettuce mixture. Set aside. Season shrimp with salt (optional),",
176,"2017-10-30 23:52:14","Prepare an indoor or outdoor grill. Season pork chops with pepper, garlic powder and oregano. Grill pork chops over medium heat for 3-4 minutes per side or until done. In a small bowl, mix together salsa ingredients. Top each cooked pork chop with about &",
177,"2017-10-30 23:52:19","Preheat the oven to 350 degrees F. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated. Add bell pepper, onion and spinach and saut&eacut",
178,"2017-10-30 23:52:20","Spray a nonstick oven-proof skillet with cooking spray and heat over medium heat. Add ham slices and cook for 1 minute per side. Remove from pan and set aside. Add olive oil to pan and add spinach to pan, sprinkle with garlic powder and pepper. Saut&eacut",
179,"2017-10-30 23:52:24","Prepare an indoor or outdoor grill. In a large bowl, combine ground turkey, scallions, garlic, oyster sauce, chili garlic paste, sesame oil, grated ginger, lime juice, salt (optional), and pepper. Form into 6 patties and refrigerate until ready to grill, ",
180,"2017-10-30 23:52:25","Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray. Line the sheet with chicken breasts and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165 degrees F. Set aside to cool. In ",
181,"2017-10-30 23:52:29","Prepare an indoor or outdoor grill. Add lime zest, lime juice, cilantro, garlic and flank steak to a Ziploc bag or bowl. Let marinate in the refrigerator for 30 minutes. Remove steak from marinade and discard remaining marinade. Season with salt (optional",
182,"2017-10-30 23:52:34","Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray. Place zucchini, carrots, onions, and red pepper on baking sheet. Add olive oil and garlic; toss to coat. Bake for 15-18 minutes. Remove from oven. While vegetables are baking, heat a ",
183,"2017-10-30 23:52:37","Cook pasta according to package directions, omitting salt. Drain pasta and rinse under cold water. In a medium bowl combine remaining ingredients. Add pasta and toss to coat. Serve.",
184,"2017-10-30 23:52:39","Pre heat oven to 375 degrees F. Coat a loaf pan with cooking spray. Set aside. In a medium bowl, break up the piece of whole wheat bread into pea-sized pieces. Add egg and mix well. Add turkey, garlic, oregano, basil, ¼ cup ketchup, salt (optional)",
185,"2017-10-30 23:52:41","Preheat oven to 375 degrees F. Coat a baking dish with cooking spray. Remove the skin from the chicken and arrange in a single layer in the baking pan. In a small bowl, whisk together the cilantro, lime zest, lime juice, honey, garlic, ground black pepper",
186,"2017-10-30 23:52:43","Preheat oven to 350 degrees F. Coat one large or two small baking sheet(s) with cooking spray. Lay cut corn tortillas in one layer on the baking sheet(s). Spray the top with cooking spray. Lightly sprinkle with salt (optional). Bake for 20 minutes, stirri",
187,"2017-10-30 23:52:47","Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside. Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-1",
188,"2017-10-30 23:52:51","Place chicken in a slow cooker. Top chicken with onions and sweet potatoes. Add remaining ingredients and cook on low for 5-7 hours or until chicken is done. Remove bay leaf and serve.",
189,"2017-10-30 23:52:52","Spray a large soup pot with cooking spray. Add celery, onion and carrots and sauté over medium-high heat for 3 minutes or onions until clear. Remove from pan and set aside. Add turkey sausage and cook until brown, about 6-7 minutes. Add celery, oni",
190,"2017-10-30 23:52:54","Preheat oven to 350 degrees F. Add lentils, water, ginger, garlic and turmeric to a medium sauce pan. Bring to a boil and reduce to a simmer, partially covered for 20 minutes. Set aside to cool. While lentils are cooking, mix ground chicken, cilantro, sal",
191,"2017-10-30 23:52:59","Add olive oil and a generous amount of cooking spray to a large sauté pan over medium high heat. Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize. Add the thyme, crushed red pepper flakes, groun",
192,"2017-10-30 23:53:01","Remove stems and any yellowed leaves from greens, then rinse greens well and drain. Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender. Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce h",
193,"2017-10-30 23:53:04","Preheat oven to 350⁰ F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally. Place chicken in a 9x13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue s",
194,"2017-10-30 23:53:06","Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot. Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy br",
195,"2017-10-30 23:53:09","Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray. Sprinkle steaks evenly with salt and pepper. Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and co","2 Starch, 3 Lean Protein, 1/2 Fat"
196,"2017-10-30 23:53:11","Cauliflower ""rice"" can be purchased frozen at some stores or you can make your own by following this instruction: place cauliflower florets in food processor and process until rice-like consistency (be careful not to over process). In a salad bowl, combin","2 Nonstarchy Vegetable, 1 1/2 Fat"
197,"2017-10-30 23:53:16","Mix together yogurt and chia seeds. Refrigerate overnight. Mix in 1/8 teaspoon cinnamon. On a very large platter place strawberries at the top row forming the top of a rainbow pattern. Place cantaloupe cubes as the second row underneath the strawberries. ","1 1/2 Fruit"
198,"2017-10-30 23:53:20","In a medium bowl, whisk together all marinade ingredients. Place the chicken tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight. Spray grill with cooking spray and preheat",
199,"2017-10-30 23:53:22","Combine all ingredients except KIND bar in a blender. Purée until smooth and thick, stopping to stir mixture in between blending at times. (Add a little more almond milk if needed.) Pour smoothie mixture into 2 bowls. Top each bowl with half of the","1 1/2 Fruit, 1 Carbohydrate, 1 Lean Protein, 1 1/2 Fat"
200,"2017-10-30 23:53:25","Preheat oven to 350°F. In a large skillet, heat 2 tsp oil over medium heat. Add the apricots, cut side down, and cook until lightly browned, about 3 minutes. Turn the apricots and cook for 1 minute longer. Set aside. In a small saucepan add the aprico","1 Fruit, 3 Lean Protein"