recipe_x_recipe_instructions.id,recipe.id,recipe.ts,recipe.title,recipe.description,recipe.prep_time,recipe.cook_time,recipe.ingredients,recipe_instructions.id,recipe_instructions.ts,recipe_instructions.instructions,recipe_instructions.choices_exchanges
101,171,"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 ",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"
102,172,"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",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"
103,173,"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",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",
104,174,"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.",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"
105,175,"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)",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"
106,176,"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",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"
107,177,"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 ",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"
108,178,"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)",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"
109,179,"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",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"
110,180,"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",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"
111,191,"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",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",
112,192,"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",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",
113,193,"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",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",
114,194,"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)",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",
115,195,"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",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",
116,196,"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",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",
117,197,"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",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 ",
118,198,"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",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",
119,199,"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",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",
120,200,"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",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",
121,201,"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",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",
122,202,"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",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",
123,203,"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",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",
124,204,"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",124,"2017-10-30 23:49:47","In a small bowl, whisk together the mayonnaise, Greek yogurt, buttermilk, garlic, bleu cheese and black pepper.",
125,205,"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",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",
126,206,"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",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",
127,207,"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",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"
128,208,"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",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"
129,209,"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",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",
130,210,"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",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"
131,211,"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",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",
132,212,"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",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"
133,213,"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",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"
134,214,"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",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"
135,215,"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 ",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"
136,216,"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",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",
137,217,"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",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 ",
138,218,"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",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",
139,219,"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",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",
140,220,"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",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",
141,221,"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 ",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",
142,222,"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",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",
143,223,"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",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",
144,224,"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",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",
145,225,"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",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",
146,226,"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",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",
147,227,"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",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",
148,228,"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",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 ",
149,229,"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 ",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",
150,230,"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 ",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",
151,231,"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",151,"2017-10-30 23:50:57","In a large salad bowl, combine the salad ingredients. Add the salad dressing and toss to coat.",
152,232,"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",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",
153,233,"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",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 ",
154,234,"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 ",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",
155,235,"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",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",
156,236,"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",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",
157,237,"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",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",
158,238,"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",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 ",
159,239,"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",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",
160,240,"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 (",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",
161,241,"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",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 ",
162,242,"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",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",
163,243,"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",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-",
164,244,"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",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",
165,245,"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",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",
166,246,"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",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",
167,247,"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",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-",
168,248,"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",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.",
169,249,"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",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",
170,250,"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",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",
171,251,"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",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",
172,252,"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",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 ",
173,253,"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 ",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 ",
174,254,"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",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",
175,255,"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",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),",
176,256,"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",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 &",
177,257,"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",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",
178,258,"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 ",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",
179,259,"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 ",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, ",
180,260,"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",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 ",
181,261,"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",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",
182,262,"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",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 ",
183,263,"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",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.",
184,264,"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",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)",
185,265,"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)",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",
186,266,"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",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",
187,267,"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",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",
188,268,"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",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.",
189,269,"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",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",
190,270,"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",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",
191,271,"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",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",
192,272,"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",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",
193,273,"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",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",
194,274,"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",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",
195,285,"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)",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"
196,286,"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",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"
197,287,"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",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"
198,288,"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",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",
199,289,"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",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"
200,291,"2017-10-30 23:53:25","Apricot Glazed Chicken",,"15 minutes","30 minutes","2 tsp olive oil4 fresh apricots, pitted and cut into quarters1/2 cup sugar-free apricot preserves1/4 cup balsamic vinegar1/4 tsp ground black pepperNonstick cooking spray4 (4-oz) boneless, skinless chicken breasts",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"