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
1,1,"2017-10-30 23:42:49","Grilled Lamb Kabobs with Garlic Lemon Vinaigrette",,,,"LEMON GARLIC VINAIGRETTE Juice of 1 lemon 1/4 cup extra virgin olive oil 1 clove garlic, minced 2 tablespoons fresh oregano or 1/2 teaspoon dried oregano 2 pounds boneless leg of lamb, cut into 2-inch pieces 1 medium zucchini, cut into 2-inch pieces 1 sma",1,"2017-10-30 23:42:49","Whisk all vinaigrette ingredients together in medium bowl. The vinaigrette will stay together better if whisked rather than shaken. Marinate lamb and vegetables in Lemon Garlic Vinaigrette for at least 1 hour. Preheat grill. Divide vegetables and lamb equ",
2,2,"2017-10-30 23:42:52","Mango Chicken Salad with Jicama",,,,"2 chicken breasts (16 ounces total), poached, cooled, and diced, or equivalent leftover roast or grilled chicken 1/4 cup finely minced red onion 1 large mango, diced into 1/4-inch pieces 1/2 cup jicama, diced into 1/4-inch pieces 1 cup roughly chopped cil",2,"2017-10-30 23:42:52","Mix chicken, red onion, mango, jicama, cilantro, lime juice, and yogurt. Blend well. Add additional yogurt, if necessary,for desired consistency. Add salt and pepper to taste. Serve over mixed greens and garnish with additional mango, seeds, and cilantro.",
3,4,"2017-10-30 23:43:01","Avocado BLT",,,,"1 ripe medium avocado, halved, pitted, and peeled1 1/2 to 2 tablespoons lemon juice8 reduced-calorie whole-wheat bread, preferably toasted, divided use1/4 cup chopped fresh cilantro1 large tomato, cut into 8 thin slices1/4 teaspoon black pepper1/4 cup ver",3,"2017-10-30 23:43:01","Mash the avocado with the lemon juice in a medium bowl and spread equal amounts on top of 4 of the bread slices. Top with the remaining ingredients, except the bread slices, in the order listed. Top with the remaining bread slices. Cut in half, if desired","1 Vegetable, 1 Fat"
4,5,"2017-10-30 23:43:03","Pork Pita Pocket",,,,"3/4 pound boneless pork tenderloin, precut for stir-fry (about 2-inch by 1/2-inch strips)3 tablespoons reduced-fat oil and vinegar dressing1 cup fresh diced cucumber3/4 cup nonfat plain yogurt2 tablespoons fresh diced onion1/2 tablespoon dried dill2 6-inc",4,"2017-10-30 23:43:03","Place pork in a self-sealing plastic bag. Add oil and vinegar dressing. Set aside and let stand while the other ingredients are prepared (about 5 minutes). Mix cucumber, yogurt, onion, and dill together in a bowl. Set aside. Heat a nonstick skillet over m","2 Starch, 1/2 Fat-Free Milk, 1 Vegetable, 5 Lean Meat"
5,6,"2017-10-30 23:43:07","Greek Salad",,,,"5 cups washed ready-to-eat salad8 cherry tomatoes1/2 cup radishes, trimmed and cut into quarters2 tablespoons reduced-fat oil and vinegar dressing1 tablespoon crumbled feta cheese",5,"2017-10-30 23:43:07","Place salad in a bowl. Add tomatoes and radishes. Add dressing and toss. Sprinkle feta cheese on top and serve.","2 Vegetable, 1/2 Fat"
6,7,"2017-10-30 23:43:11","Baked Red Snapper with Golden Onions","A simple baked fish is a delightful dinner, especially with flavorful side dishes such as wild rice or peas.","10 minutes","25 Minutes","2 tablespoons extra-virgin olive oil, divided use1 sweet yellow onion, such as Vidalia or Walla Walla, halved and thinly sliced1 pound red snapper fillets (or use salmon, catfish, or other fillets)1 lemon, juice only (about 1/4 cup)2 teaspoons balsamic vi",6,"2017-10-30 23:43:11","(If you are making the rice, start that first.) Preheat the oven to 400°F. Heat a heavy skillet over medium-high heat and add half the oil and all of the onions. Sauté, stirring occasionally, until they are golden brown, about 5–7 minutes","1 Nonstarchy Vegetable; 3 Protein, lean"
7,8,"2017-10-30 23:43:16","Long Leaf Tex-Mex Chicken Salad Wraps",,,,"1/3 cup chunky medium salsa1/4 cup light mayonnaise1/4 cup fat-free sour cream1/2 teaspoon ground cumin (optional)2 cups cooked chopped chicken breast1/2 cup diced red onion1 medium poblano chili pepper, diced12 large romaine lettuce leaves1/2 cup chopped",7,"2017-10-30 23:43:16","Combine salsa, mayonnaise, sour cream, and cumin in a medium bowl. Stir in the chicken, onion, and chili peppers. Spoon equal amounts of the chicken mixture down the center of each lettuce leaf. Sprinkle evenly with the cilantro, cheese, and olives. Serve","2 Vegetable, 3 Lean Protein, 1 1/2 Fat"
8,9,"2017-10-30 23:43:19","Crunchy Veggie Wraps",,"10 minutes Nutrition Facts Serving Size: 1 wrap Calories 250 Carbohydrate 32 g Protein 7 g Fat 11.0 g Saturated Fat 2.6 g Sugars 4 g Dietary Fiber 7 g Cholesterol 5 mg Sodium 425 mg Potassium 420 mg This Recipe Serves 8 Ingredients 4 ounces light chive or",,"4 ounces light chive or vegetable cream cheese or light Laughing Cow garlic and herb spreadable cheese8 whole-wheat tortillas2 cups shredded (matchstick cut) carrots (about 2 carrots)1 avocado, peeled and sliced1–2 cucumbers, peeled and cut into thi",8,"2017-10-30 23:43:19","Spread a thin layer of cream cheese or cheese spread on each tortilla. Fill each tortilla with about 1/4 cup shredded carrots, a couple of avocado slices, about 1/4 cup of cucumbers, and 1/4 cup black beans. Combine and whisk together the Caesar dressing ","2 Starch, 1 Lean Protein, 1 1/2 Fat"
9,10,"2017-10-30 23:43:22","Tacos in a Bowl",,,,"1 teaspoon canola oil12 ounces extra-lean (90% lean) ground beef1/2 cup mild salsa (lowest sodium possible)1 tablespoon smoked paprika6 cups shredded romaine lettuce4 ounces baked corn tortilla chips, coarsely crumbled1/2 cup finely chopped green or diced",9,"2017-10-30 23:43:22","Heat the oil in a large skillet over medium-high heat. Cook the beef until browned (draining any fat), stir in the salsa and paprika. Place equal amounts of the lettuce in each of 4 shallow bowls. Spoon equal amounts of the chips into each bowl, top with ",
10,11,"2017-10-30 23:43:26","Grilled Salmon and Avocado Salad",,"15 minutes","1 hour 10 minutes","4 4-oz frozen salmon filets, thawed1 Tablespoon olive oil1 Tablespoon no-salt grill seasoning (Mrs. Dash Steak Grilling Blend)4 cups chopped romaine lettuce1/2 cup thinly sliced red onion1 cucumber, thinly sliced (1 cup of sliced cucumber)1 ripe avocado, ",10,"2017-10-30 23:43:26","Preheat an indoor or outdoor grill. Pat the thawed salmon filets dry with a paper towel. Brush each side with the olive oil and season with the no-salt grill seasoning. Grill the salmon filets on each side for 4-5 minutes, or until just cooked through. Se","Nonstarchy Vegetable, 3 Lean Protein, 3 Fat"
11,12,"2017-10-30 23:43:29","Pesto Chicken Kabobs",,"20 minutes","7 minutes","8 bamboo skewers 1 Tablespoon olive oil2 cloves garlic, minced1 cup packed fresh basil leaves (1 bunch of basil)1/4 cup pine nuts, toasted1/8 teaspoon ground black pepper2 Tablespoons freshly grated Parmesan cheese1 1/4 pounds boneless, skinless chicken b",11,"2017-10-30 23:43:29","Soak the bamboo skewers in warm water for at least 30 minutes. Preheat an indoor or outdoor grill. While the skewers are soaking, blend the olive oil, garlic, basil, pine nuts, black pepper and parmesan cheese in a blender or food processor. Thread altern","2 Nonstarchy Vegetable, 4 Lean Protein, 1 Fat"
12,13,"2017-10-30 23:43:31","Summer Chicken Spring Rolls",,"20 minutes Nutrition Facts Serving Size: 2 rolls Calories 280 Carbohydrate 24 g Protein 23 g Fat 9 g Saturated Fat 2 g Sugars 2 g Dietary Fiber 2 g Cholesterol 60 mg Sodium 430 mg Potassium 310 mg This Recipe Serves 4 Ingredients 1 cup cabbage, shredded2 ",,"1 cup cabbage, shredded2 cups cooked chicken, shredded1/2 cup cucumber, peeled, seeded and diced1/4 cup cilantro chopped1/2 cup shitake mushrooms, sliced thin1 green onion, chopped8 medium spring roll skins (about 8 5/8” diameter or 1/2 oz) For dipp",12,"2017-10-30 23:43:31","In a medium bowl combine cabbage, chicken, cucumbers, cilantro, mushrooms and green onion. In a small bowl, whisk together dipping sauce ingredients. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/",
13,14,"2017-10-30 23:43:34","Slow-Cooker Hawaiian Pork Tacos",,"10 minutes","8 hours","3 3/4 lb lean boneless pork shoulder/Boston butt roast1/2 tsp ground black pepper1/4 tsp ground ginger1 tsp cumin1 medium onion, sliced2 cloves garlic, minced8 oz pineapple juice1 cup white wine11 corn tortillas, warmed1 cup shredded lettuce",13,"2017-10-30 23:43:34","Place 3.75 lb lean boneless pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast. Cover and cook on high for 7-8 hours. Drain liquid a","1 Starch, 4 Lean Protein"
14,15,"2017-10-30 23:43:35","Miso Glazed Cod",,"15 minutes","5 minutes","Nonstick cooking spray1 lb white fish such as cod, sea bass or orange roughy1 Tbsp toasted sesame oil, divided1 Tbsp powdered instant miso soup mix, powder only1/4 tsp ground black pepper4 cups shredded napa cabbage2 cloves garlic, grated or minced2 cups ",14,"2017-10-30 23:43:35","Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet. In a small bowl, mix together 1 1/2 tsp of sesame oil and the miso soup mix ","2 Nonstarchy Vegetable, 3 Lean Protein"
15,16,"2017-10-30 23:43:36","Braised Fennel and White Beans",,"15 minutes","1 hour 10 minutes","Nonstick cooking spray2 medium fennel bulbs (11 oz each), stems and fronds removed, cut into eighths 1 medium yellow onion, thinly sliced1 Tbsp olive oil1 cup fat-free, low-sodium chicken broth2 Tbsp red wine vinegar1/8 tsp salt1/4 tsp ground black pepper",15,"2017-10-30 23:43:36","Preheat oven to 375°F. Coat a 9x13-inch baking dish with cooking spray Arrange the fennel and onion in the bottom of the prepared baking dish. Pour the olive oil, broth and vinegar over the fennel and onion, and season with salt and pepper. Bake for 1","1 Starch, 2 Nonstarchy Vegetable, 1/2 Fat"
16,17,"2017-10-30 23:43:41","Slow-Cooker Beef Stew",,"20 minutes","8 hours","3 Tbsp flour1 lb lean beef stew meat (such as round), visible fat trimmed and cut into 1-inch cubes1 Tbsp olive oil3 cups fat-free, low-sodium beef broth1 cup water3 large carrots, chopped8 oz mushrooms, sliced1 large sweet potato, peeled and cubed1 onion",16,"2017-10-30 23:43:41","Place the flour in a large resealable plastic bag. Add beef and toss to coat. Add oil to a pan over high heat. Add beef and sauté for 6-8 minutes, turning frequently until evenly browned. Transfer beef and all remaining ingredients to a large slow ","1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein"
17,18,"2017-10-30 23:43:46","Sloppy Janes",,"10 minutes","20 minutes","Nonstick cooking spray1 medium onion, peeled and diced1 medium red bell pepper, seeded and diced1 clove garlic, minced1 lb lean (93% fat-free) ground turkey 1 Tbsp tomato paste2 Tbsp Dijon mustard1 Tbsp hot sauce2 cups no-salt-added canned crushed tomatoe",17,"2017-10-30 23:43:46","Add cooking spray to a nonstick sauté pan over medium-high heat. Add onion, red bell pepper and garlic. Sauté for 5 minutes, stirring frequently. Add turkey and sauté 5-7 minutes, stirring frequently until turkey is just cooked throug","1 1/2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein"
18,19,"2017-10-30 23:43:50","Croque Madame with Arugula Salad",,"15 minutes","15 minutes","Nonstick cooking spray1 Tbsp olive oil1 Tbsp flour1 cup fat-free milk1/16 tsp (pinch) nutmeg1/4 tsp ground black pepper1 Tbsp Dijon mustard1 cup packed baby spinach4 slices hearty whole grain bread (1.5 oz per slice)8 slices (8 oz) no-salt-added, oven roa",18,"2017-10-30 23:43:50","Preheat oven to broil. Coat a baking sheet with cooking spray. Set aside. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, pepper and Dijon mustard. Brin","1 1/2 Starch, 4 Lean Protein, 1 Fat"
19,20,"2017-10-30 23:43:55","Asian Tofu Stir-Fry",,"5 minutes","15 minutes","4 tsp olive oil, divided12 oz firm tofu, drained and cut into 1-inch cubes2 Tbsp reduced-sodium soy sauce, divided2 (12-oz) bags fresh stir-fry vegetables (carrots, broccoli and snow peas)1 cup fat-free, low-sodium chicken broth2 cups cooked brown rice",19,"2017-10-30 23:43:55","In a large nonstick skillet or wok, heat 2 tsp olive oil over medium-high heat. Add tofu and sauté until golden brown on all sides. Add 1 Tbsp soy sauce and sauté for 1 more minute. Remove from pan. Add remaining 2 tsp olive oil to skillet a",
20,21,"2017-10-30 23:44:00","Super Green Greek-Style Salad",,"10 minutes Nutrition Facts Serving Size: 2 cups greens, 1 1/4 cups vegetable mixture Calories 250 Carbohydrate 29 g Protein 10 g Fat 12 g Saturated Fat 1.7 g Sugars 8 g Dietary Fiber 9 g Cholesterol 0 mg Sodium 230 mg This Recipe Serves 4 Ingredients 2 pa",,"2 packed cups baby spinach2 packed cups baby kale2 packed cups baby arugula2 packed cups baby swiss chard1 cup halved grape tomatoes1 cup halved and sliced English cucumber (1-inch-thick slices)1 cup diced bell pepper (1-inch dice)2 cups cooked or BPA-fre",20,"2017-10-30 23:44:00","In a large bowl, toss together the spinach, kale, arugula, and chard. Set aside.In a small bowl, mix together the tomato, cucumber, bell pepper, and chickpeas. Set aside.Toss the greens with 3 tablespoons dressing and toss the vegetables with another 3 ta","3 Lean Protein, 1 Fat"
21,22,"2017-10-30 23:44:02","Grilled Spice-Rubbed Salmon",,"20 minutes",,"1 pound skin-on wild salmon, cut into 4 (4-ounce) pieces1 teaspoon extra-virgin olive oil1/4 teaspoon fine sea salt1/4 teaspoon freshly ground black pepper1/2 teaspoon fennel seeds1/2 teaspoon freshly grated lime zest1 tablespoon red wine vinegar1 teaspoo",21,"2017-10-30 23:44:02","Preheat an outdoor grill or grill pan to medium-high. Brush the salmon pieces with the olive oil and season all over with the salt and pepper. Set aside. n a small bowl, combine the fennel seeds (rub them in the palms of your hands first to release their ","3 Lean Protein, 1 Fat"
22,23,"2017-10-30 23:44:04","Pan-Fried Catfish with Fresh Veggie Relish",,,,"1 medium red bell pepper, very finely chopped 1 cup very finely chopped carrots 2 tablespoons very finely chopped red onion 2 tablespoons fresh lemon juice 1 1/2 teaspoons sugar 3/4 teaspoon grated peeled gingerroot 1/2 teaspoon chili powder 1/2 teaspoon ",22,"2017-10-30 23:44:04","In a medium bowl, stir together the relish ingredients. Set aside. In a small bowl, stir together the chili powder, oregano, salt, and pepper. Sprinkle over the fish. Using your fingertips, gently press the mixture so it adheres to the fish. In a large no","2 Vegetable, 2 Lean Meat"
23,24,"2017-10-30 23:44:05","Beans and Greens Soup",,,,"2 teaspoons olive oil 3 small green onions, finely sliced 1/2 medium rib of celery, finely chopped 10 ounces frozen chopped spinach, thawed and squeezed dry 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained 1 cup fat-free, low-sodium chicken brot",23,"2017-10-30 23:44:05","In a medium nonstick saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the green onions and celery for 4 to 5 minutes, or until the celery is tender-crisp, stirring occasionally. Stir in the spinach. Cook for 2 to 3 minutes, or un","1 Starch, 3 Vegetable, 1 Lean Meat, 1/2 Fat"
24,25,"2017-10-30 23:44:08","Tex-Mex Chicken Fingers",,,,"Cooking spray 1/3 cup low-fat buttermilk 1 teaspoon grated lime zest 1 tablespoon fresh lime juice1/2 cup yellow cornmeal 2 tablespoons chopped fresh cilantro 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano, crumbled 1/8 tea",24,"2017-10-30 23:44:08","Preheat the oven to 400°F. Lightly spray an 11 × 7 × 2-inch baking dish with cooking spray. In a shallow dish, whisk together the buttermilk, lime zest, and lime juice. In a separate shallow dish, stir together the cornmeal, cilantro, chil","1 Starch, 3 Lean Meat"
25,26,"2017-10-30 23:44:09","Pork Medallions with Apricot Sage Sauce",,,,"8 ounces pork tenderloin, all visible fat discarded, cut into 1/2-inch slices 1/8 teaspoon pepper 1 teaspoon olive oil 1 tablespoon finely chopped shallot or onion 1/2 cup fat-free, low-sodium chicken broth 1 large or 2 medium fresh sage leaves 2 tablespo",25,"2017-10-30 23:44:09","Season the pork on both sides with the pepper. In a large nonstick skillet, heat the oil over medium-high heat. Cook the pork for 6 to 8 minutes, or until just slightly pink in the center, turning once. Transfer to a plate. Cover with aluminum foil to kee","1 Fruit, 3 Lean Meat"
26,27,"2017-10-30 23:44:11","Tilapia with Tomatoes and Capers",,,,"1 teaspoon olive oil 1 tilapia fillet (about 8 ounces), rinsed and patted dry 1 medium Italian plum tomato, seeded and chopped 1 tablespoon finely snipped fresh parsley 1 teaspoon capers, drained 1/2 teaspoon dried basil, crumbled 1/4 teaspoon garlic powd",26,"2017-10-30 23:44:12","Preheat the oven to 400°F. Pour the oil into a 10 × 6 × 2-inch baking dish. Add the fish, turning to lightly coat. If the ends of the fillet are quite thin, fold them under so baking is more even. Bake for 8 minutes. Meanwhile, in a small ","3 Lean Meat"
27,28,"2017-10-30 23:44:13","Spicy Marinated Broccoli Salad",,,,"1 cup fresh broccoli florets, cut into bite-sized pieces 1/2 medium carrot, grated 1/4 cup chopped red onion 1/4 cup diced roasted red bell pepper, rinsed and drained if bottled 2 tablespoons plain rice vinegar 1 tablespoon water 1/2 tablespoon olive oil ",27,"2017-10-30 23:44:13","In a medium bowl, stir together the broccoli, carrot, onion, and bell pepper. In a small bowl, whisk together the remaining ingredients except the Parmesan. Pour over the broccoli mixture. Stir gently to coat. Cover and refrigerate for 1 to 2 hours, stirr","2 Vegetable, 1/2 Fat"
28,29,"2017-10-30 23:44:16","Triple-Duty Ranch Dip with Dill",,,,"1 cup low-fat buttermilk 1 cup fat-free sour cream 1 tablespoon chopped fresh dillweed or 1 teaspoon dried dillweed, crumbled 1 tablespoon chopped green onions (green part only) 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley, crumbled 1 te",28,"2017-10-30 23:44:16","In a medium bowl, whisk together all the ingredients. Cover and refrigerate for at least 30 minutes before serving.","1 Vegetable"
29,30,"2017-10-30 23:44:18","Citrus Grilled Shrimp with Spring Greens",,"5 minutes","25 minutes","Cooking spray2 clementine oranges, juiced1 lime, juicedDash hot sauce1 clove garlic, minced1/4 teaspoon pepper16 large shrimp, rawCooking spray Salad4 cups spring mix salad2 clementine oranges, peeled and sectioned Dressing2 clementine oranges, juice2 tab",29,"2017-10-30 23:44:18","In a medium bowl, whisk together orange and lime juice, hot sauce, garlic and pepper. Add shrimp to bowl and place in refrigerator to marinate for 20 minutes. Prepare an indoor or outdoor grill to medium. Spray grill rack with cooking spray. Place shrimp ","1 Fruit, 1 Lean Protein, 1 Fat"
30,41,"2017-10-30 23:44:24","Butter Lettuce Salad with Pears, Bacon, and Cilantro",,,,"Salad8 cups torn butter lettuce (1 head total)1/2 cup thinly sliced red onion (about 2 ounces total) OR diced3/4 cup shelled edamame1 firm medium pear, halved, cored, and sliced1/4 cup chopped fresh cilantro8 cooked turkey bacon slices, chopped1 ounce cho",30,"2017-10-30 23:44:24","Combine salad ingredients in a large bowl. Whisk together the dressing ingredients in a small bowl and toss with the salad ingredients.","1/2 Fruit, 1/2 Carbohydrate, 1 Vegetable, 1 Lean Protein, 3 Fat"
31,42,"2017-10-30 23:44:29","Grilled Clams with Garlic (Butter) and Lime",,,,"2 2/3 tablespoons I Can't Believe It's Not Butter3 cloves garlic, peeled, thinly sliced1/2 teaspoon crushed red chili flakes2 tablespoons parsley, minced24 littleneck clams, well washedJuice of 1 lime",31,"2017-10-30 23:44:29","Melt butter and add the garlic, red chili flakes, and parsley. Place in a small cup and set aside. Preheat grill to high. Place well-washed clams on a piece of foil or cookie baking pan to catch the juices. Cook for 8-10 minutes, turning halfway through, ","1 Lean Meat, 1 Fat"
32,43,"2017-10-30 23:44:32","Halibut with Garlicky Vegetable Trio",,,,"1/2 cup Wondra flour1/2 tsp fine sea salt1/4 tsp freshly ground pepper16 oz halibut steak, cut into 4 portions1 Tbsp extra virgin olive oil2 cloves garlic, minced1/2 cup white wine or chicken stock1/2 cup chicken stock2 cups baby carrots, sliced lengthwis",32,"2017-10-30 23:44:32","Mix flour, salt, and pepper in shallow bowl. Dredge fish in flour and set aside. Place olive oil in large sauté pan and turn heat to medium. Add fish. Brown fish 2-3 minutes on each side or until golden. Add garlic and cook until fragrant, about 1 ",
33,44,"2017-10-30 23:44:35","Lemon Tarragon Seared Salmon with Kiwi Roma Tomato Salsa",,,,"1 teaspoon olive oilJuice of 1 lemon1/2 teaspoon lemon zest1/2 teaspoon minced tarragon1 teaspoon Dijon-style mustard16 ounce salmon filet, cut into 4 pieces2 teaspoons panko (Japanese) breadcrumbs Kiwi Salsa1 ripe kiwi, peeled and diced into 1⁄2-in",33,"2017-10-30 23:44:35","Combine oil, lemon juice, lemon zest, tarragon, and mustard in a small mixing bowl. Marinate salmon filets in marinade for 10 minutes. Remove from marinade and press lightly into Panko breadcrumbs. Heat a grill pan or gas grill over medium-high heat and p","1⁄2 Carbohydrate, 4 Lean Meat, 1 Fat"
34,45,"2017-10-30 23:44:39","Roasted Trout with Garlic and Lemon",,,,"1/2 cup fresh basil leaves1/4 cup fresh rosemary1/2 cup fresh Italian parsley3 cloves garlic, sliced into rounds1 whole trout, cleaned (gutted) with head and tail attached (about 1 1/2 to 2 lb)2 preserved lemons, thinly sliced with seeds removed, or fresh",34,"2017-10-30 23:44:39","Preheat oven to 375° F. Remove basil, rosemary, and parsley from their stems. Mix with garlic rounds in a small bowl. Cut a pocket in the trout and tuck lemons, basil, parsley, and garlic inside. Lightly spray the outside of the fish with vegetable co",
35,46,"2017-10-30 23:44:41","Scallops with Cherry Tomato Relish",,,,"1 Tbsp extra virgin olive oil4 cloves garlic, crushed and skin removed1 lb large sea scallops1 pint cherry tomatoes1/4 tsp fine sea salt1/4 tsp freshly ground black pepper1/4 cup fresh basil leaves1/2 cup dry white wine",35,"2017-10-30 23:44:42","Place oil and crushed garlic in large sauté pan. Heat until garlic becomes fragrant and begins to brown. Once it begins to brown, remove from the oil. Set aside. Add scallops and cook until golden on first side, approximately 3 minutes. Turn and co",
36,47,"2017-10-30 23:44:46","Bacon Onion Potato Salad",,"10 minutes","4 minutes Chill Time: 2 hours (optional)","12 ounces unpeeled red potatoes, diced (about 3 cups)3 tablespoons reduced-fat ranch salad dressing1/2 cup finely chopped green onion2 tablespoons real bacon bits (not imitation)",36,"2017-10-30 23:44:47","Bring water to boil in a medium saucepan over high heat. Add the potatoes and return to a boil. Reduce the heat, cover tightly, and cook 4 minutes or until just tender when pierced with a fork. Drain the potatoes in a colander and run under cold water unt","1 Starch, 1/2 Fat"
37,48,"2017-10-30 23:44:48","Pear and Blue Cheese Greens",,"4 minutes Nutrition Facts Serving Size: 2 cups Calories 80 Carbohydrate 15 g Protein 2 g Fat 1.0 g Saturated Fat 0.7 g Sugars 11 g Dietary Fiber 2 g Cholesterol 5 mg Sodium 230 mg Potassium 190 mg This Recipe Serves 4 Ingredients 6 cups spring greens1 1/3",,"6 cups spring greens1 1/3 cups firm pear slices or green apple slices6 tablespoons fat-free raspberry vinaigrette3 tablespoons crumbled reduced-fat bleu cheese",37,"2017-10-30 23:44:48","Place 1 1/2 cups of the greens on each of 4 salad plates. Arrange 1/3 cup pear slices on each serving. Top with 1 1/2 tablespoons dressing and 3/4 tablespoon of the cheese. Serve immediately.","1/2 Fruit, 1/2 Carbohydrate"
38,49,"2017-10-30 23:44:53","Buttery Lemon Grilled Fish on Grilled Asparagus",,"5 minutes","12 minutes","1 pound asparagus spears, ends trimmed4 (4-ounce) cod filets, rinsed and patted dryJuice and zest of a medium lemon1/4 cup light butter with canola oil",38,"2017-10-30 23:44:53","Heat a grill or grill pan over medium-high heat. Coat the asparagus with cooking spray and cook 6-8 minutes or until just tender-crisp, turning occasionally. Set aside on a rimmed serving platter and cover to keep warm. Coat both sides of the fish with co","1 Nonstarchy Vegetable, 3 Lean Protein, 1/2 Fat"
39,50,"2017-10-30 23:44:56","Seaside Shrimp Salad",,"6 minutes","5 minutes Stand Time: 10 minutes Chill Time: 2 hours","1 1/2 pounds peeled raw fresh or frozen and thawed shrimp 2 tablespoons reduced-fat mayonnaise 1 1/2 teaspoons seafood seasoning 6 tablespoons lemon juice",39,"2017-10-30 23:44:56","Bring water to boil in a large saucepan over high heat. Add the shrimp and return to a boil. Reduce the heat and simmer, uncovered, 2-3 minutes or until the shrimp is opaque in the center. Drain the shrimp in a colander, rinse with cold water for 30 secon","3 Lean Protein"
40,51,"2017-10-30 23:45:00","Cheesy Mushroom Omelet",,"4 minutes","6 minutes","6 ounces sliced mushrooms1/8 teaspoon black pepper1/3 cup finely chopped green onion (green and white parts)1 cup egg substitute2 tablespoons crumbled bleu cheese (about 1/4 cup) or 1/4 cup shredded, reduced-fat, sharp cheddar cheese",40,"2017-10-30 23:45:00","Place a small skillet over medium-high heat until hot. Coat with nonstick cooking spray and add mushrooms and pepper. Coat the mushrooms with nonstick cooking spray and cook 4 minutes or until soft, stirring frequently. Add the onions and cook 1 minute lo","1 Nonstarchy Vegetable, 2 Protein, lean"
41,52,"2017-10-30 23:45:04","Grilled Vegetable Sandwich",,"10 minutes","20 minutes","1 cup zucchini slices1 cup yellow squash slices1 cup red pepper slices3 tablespoons reduced-fat balsamic vinaigrette1 garlic clove, mincedcooking spray2 tablespoons prepared pesto4 slices whole-grain bread4 tablespoons freshly shredded reduced-fat cheddar",41,"2017-10-30 23:45:04","Add the zucchini, yellow squash, and red pepper slices to a large bowl. Add in the balsamic dressing and garlic and toss well. Coat a grill pan with cooking spray. Add the vegetables and grill for about 4–5 minutes on each side until tender. Set an ","1 Starch, 1 Fat"
42,53,"2017-10-30 23:45:10","Roast Salmon with Dilled Yogurt Tomatoes",,,,"1 1/4 pounds salmon fillet2 teaspoons canola oil1/2 teaspoon dried oregano leaves1/4 teaspoon salt, divided use1/4 teaspoon black pepper, divided use1/4 cup peeled and finely chopped cucumber1 1/2 tablespoons drained capers1/3 cup Greek nonfat yogurt1 tab",42,"2017-10-30 23:45:10","Preheat oven to 350°F. Meanwhile, place the salmon, skin side down, on a foil-lined baking sheet. Brush the oil over the fish and sprinkle with the oregano, 1/8 teaspoon salt, and 1/8 teaspoon black pepper. Combine the remaining ingredients, except th","1 Vegetable, 4 Lean Protein, 2 Fat"
43,54,"2017-10-30 23:45:15","Spiced Lemon Yogurt Chicken Tenders",,,,"8 chicken tenders (or tenderloin), rinsed and patted dry (about 1 pound)1 cup nonfat, plain Greek yogurtGrated rind and juice of a large lemon1 tablespoon paprika1 tablespoon grated gingerroot1 teaspoon ground cumin1/2 teaspoon garlic powder1/2 teaspoon s",43,"2017-10-30 23:45:15","Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag. Seal tightly and toss back and forth until well coated. Refrigerate 8 hours. Heat a grill pan liberally coated with cooking spray over medium-high heat. Remove chicken","1/2 Carbohydrate, 3 Lean Protein"
44,55,"2017-10-30 23:45:20","Socca with Poached Eggs, Roasted Tomatoes, and Fresh Basil",,,,"1 cup chickpea flour 1/2 teaspoon cumin1/4 teaspoon fine sea salt1 cup warm water2 tablespoons extra-virgin olive oil, divided1 tablespoon white wine vinegar8 large eggs1 cup roasted tomatoes 1 cup chopped fresh basil 1/4 teaspoon freshly ground black pep",44,"2017-10-30 23:45:20","Prepare a 10-inch cast-iron skillet about 12 inches from your oven’s heating element and set the oven to broil. In a small bowl, whisk together chickpea flour, cumin, and salt. Slowly stream in water, whisking quickly to eliminate lumps, then stir i","1/2 Starch, 1 Medium-Fat Protein, 1 Fat"
45,58,"2017-10-30 23:45:25","Skillet Tortilla Pizza",,,,"1 (10-inch) spinach flour tortilla1/4 cup pizza sauce1/8 teaspoon dried pepper flakes (optional)1/2 ounce sliced turkey pepperoni, cut in half or 1 ounce extra-lean diced ham1/4 cup thinly sliced red onion1/4 cup thinly sliced green bell pepper1/4 cup cho",45,"2017-10-30 23:45:25","Coat both sides of the tortilla with cooking spray. Heat a large nonstick skillet over medium heat, cook tortilla 2 minutes. Turn tortilla over. Using back of a spoon, spread the sauce evenly over all and sprinkle with remaining ingredients in order liste","1 Starch, 1/2 Fat"
46,59,"2017-10-30 23:45:28","Linguine With Artichokes And Capers",,"10 minutes","10 minutes","8 ounces whole-wheat linguine (use low-carb versions, if desired)6 ounces marinated artichoke hearts, drained and quartered (reserve 1 tablespoon of the marinade)1/4 cup panko breadcrumbs1 teaspoon Italian seasoning2 large jarred roasted red peppers, drai",46,"2017-10-30 23:45:28","Bring a large pot of lightly salted water to a boil. Add the linguine and cook until al dente, about 6–7 minutes. Drain, reserving 1/3 cup of the pasta water. Return the pasta to the pot. Set aside. Heat 1 tablespoon of reserved artichoke marinade i","2 Starch"
47,60,"2017-10-30 23:45:31","Dijon Chicken and Broccoli and Noodles",,,,"6 ounces dried whole-grain no-yolk noodles 2 1/2 cups chopped broccoli florets 3 tablespoons all-purpose flour 1 teaspoon smoked paprika 1/8 teaspoon cayenne 1 pound chicken tenders, all visible fat discarded 3 teaspoons olive oil, divided use 8 ounces sl",47,"2017-10-30 23:45:31","Prepare the pasta using the package directions, omitting the salt. Three minutes before the end of the cooking time, stir in the broccoli. Drain in a colander. Set aside. Meanwhile, in a medium shallow dish, stir together the flour, paprika and cayenne. D","2 Carbohydrate, 1 Vegetable, 4 Lean Meat"
48,68,"2017-10-30 23:45:34","Lima Beans with Thyme","Beans are a great lean protein source and can make great side dishes. This recipe makes a great side and can also count as some of your starches in a meal. Try it out with baked chicken breast or add it as a topping for a salad!",,,"1 Tablespoon olive oil 1/4 cup diced onions 2 cups chicken stock 1 pound lima beans Pinch black pepper 2 Tablespoon minced thyme",48,"2017-10-30 23:45:34","Preheat a pot over medium heat. Add olive oil and then the onions. Sweat onions until they are translucent. Add the chicken stock, lima beans and black pepper. Bring to a simmer. Continue cooking until lima beans are tender, about 20-25 minutes. Toss bean",
49,69,"2017-10-30 23:45:37","Shrimp and Clam Stew",,,,"4 pounds clams 8 ounces unpeeled shrimp 2 Tablespoon garlic, minced 1 cup white wine 2 Tablespoon olive oil 1/2 cup onions, small dice 1 cup mushrooms, diced 1 cup marinara sauce 1 cup fish stock 1 Tablespoon oregano, minced Pinch pepper",49,"2017-10-30 23:45:37","Wash clams and place in a large stockpot. Add shrimp, garlic, and white wine. Cover. Bring to a simmer and cook clams until all are open; discard those that remain closed. Remove pot from heat and let cool slightly. Remove meat from clams and add to the s","2 Vegetable, 1 Lean Protein, 1 Fat"
50,70,"2017-10-30 23:45:41","Chicken Lover Balsamic Chicken","This chicken recipe features balsamic vinegar and rosemary – a great way to add a lot of flavor without the added salt and sodium. Try out this recipe and add it to your favorite salad recipe like this Salad Greens with Spiced Pecans.",,,"4 small skinless, boneless chicken breast halves (about 1 pound total) 1 Tablespoon paprika 1 Tablespoon olive oil 1/2 teaspoon snipped fresh rosemary 2 cloves garlic, minced Nonstick cooking spray 1/4 cup red wine or water 3 Tablespoon balsamic vinegar F",50,"2017-10-30 23:45:41","If desired, place each chicken breast half between 2 pieces of plastic wrap and pound with the flat side of a meat mallet to a rectangle 1/4- to 1/2-inch thick. In a small bowl, combine paprika, oil, rosemary, garlic, and pepper; mix well until it becomes",
51,71,"2017-10-30 23:45:47","Avocado with Pink Grapefruit",,,,"3 ripe Hass avocados, halved, pitted, peeled, and cut into bite-size pieces 1 large pink grapefruit, peeled, membrane removed from each section, pieces halved 4 sprigs cilantro, leaves only Salt and pepper to taste Choices/Exchanges: 1/2 Fruit, 2 Fat",51,"2017-10-30 23:45:47","In a medium bowl, gently toss the avocado and grapefruit pieces, and garnish with cilantro. Serve, lightly seasoned with salt and pepper.",
52,72,"2017-10-30 23:45:52","Brown Rice ""Porcupine"" Meatballs","This meatball recipe makes a great addition to a hearty meal. Pair it with a side of vegetables like this Broccoli Almodine recipe.",,,"1 pound lean ground beef (at least 95%) 1 cup cooked brown rice, chilled 1 cup chopped onion 1 teaspoon smoked paprika 1 teaspoon black pepper 1 teaspoon garlic powder 1 egg beaten 16 ounces low-sodium vegetable juice",52,"2017-10-30 23:45:52","Preheat oven to 350ºF. Mix bef, rice, onion, seasonings, and beaten egg. Form into 8 meatballs. Place meatballs in baking dish, add the vegetable juice, and bake for 30 minutes. Serve with a green salad dressed with a little olive oil and lemon juice","1 Starch, 1 Vegetable, 1 Lean Protein, 1/2 Fat"
53,73,"2017-10-30 23:45:55","Carrot Ginger Soup with Parsley",,,,"2 pounds of carrots, peeled 2 tablespoons olive oil 2 ounces ginger, peeled, finely grated, and juiced (if desired) Salt and pepper to taste 1/2 cup chopped parsley",53,"2017-10-30 23:45:55","Preheat the oven to 400⁰F for 20 minutes. Scatter the carrots on a baking sheet and brush them with olive oil. Roast until tender and caramelized, about 20 minutes. Working in batches if necessary, transfer the carrots to a blender with 4 cups of water. P","2 Vegetable, 1/2 Fat"
54,74,"2017-10-30 23:46:00","Sriracha Clementine Baby Kale",,,,"1 teaspoon grapeseed or safflower oil 1 (5-ounce) package fresh baby kale 3 Tablespoons freshly squeezed clementine juice plus 1 teaspoon clementine zest 1/4 teaspoon sriracha or gochujang sauce 1/8 teaspoon sea salt",54,"2017-10-30 23:46:01","Heat the oil in a large, deep skillet or dutch oven over medium-high heat. Add the kale and clementine juice and zest and sauté by tossing with tongs until just wilted, about 2 minutes. Add the hot sauce and salt and toss to combine. Garnish with a","3 Vegetable, 1 Fat"
55,75,"2017-10-30 23:46:05","Curry-Spiced Chicken Breasts",,,,"3 tablespoons olive oil1 tablespoon curry powder 1 tablespoon grated garlic1 tablespoon grated gingerSalt and pepper to taste 2 pounds boneless and skinless chicken breast (4 halves)",55,"2017-10-30 23:46:05","Preheat the broiler to ""High"" for 20 minutes, placing the rack midway in the center of the oven. In a mixing bowl, stir together the olive oil, curry, garlic, and ginger. Season with salt and pepper. Add the chicken and toss until every piece is coated ev","4 Lean Protein"
56,76,"2017-10-30 23:46:09","Turkey Stroganoff",,,,"8 ounces egg noodles 2 teaspoons poppy seed 12 ounces fresh roasted turkey breast, cut into 2 x 1/2-inch strips Salt, to taste 1/2 teaspoon freshly ground black pepper 2 (4 ounces each) Portobello mushrooms 1 small red onion, thinly sliced 1 tablespoon bu",56,"2017-10-30 23:46:09","Cook noodles according to package directions. Toss noodles with poppy seeds and return to empty cooking pot to keep warm. Sprinkle turkey strips with salt and pepper; toss to coat. Remove and discard stems from mushrooms. Cut mushroom caps into quarters a","2 Starch, 3 Lean Meat"
57,77,"2017-10-30 23:46:10","Sausage Stuffed Mushrooms",,,,"18 large cremini mushrooms 3/4 cup plain dry bread crumbs, divided 2 tablespoons grated Parmesan cheese 2 ounces chicken sausage links, casings removed 1 large onion, finely chopped 1 small red bell pepper, finely chopped 2 tablespoons fresh minced parsle",57,"2017-10-30 23:46:10","Preheat oven to 400°F. Remove stems from mushrooms and finely chop stems. Mix 2 tablespoons bread crumbs and Parmesan in small bowl. Lightly coat large nonstick skillet with nonstick cooking spray and set over medium heat. Cook sausages until they beg","1 Starch, 1 Vegetable, 1/2 Fat"
58,78,"2017-10-30 23:46:12","Rutabaga and Carrot Hash",,,,"1 pound peeled rutabaga, quartered and thinly sliced 1/2 pound baking potatoes, peeled and thinly sliced 1 1/2 pounds carrots, peeled and thinly sliced 5 garlic cloves, peeled 1 bay leaf Salt and pepper to taste 2 cups reduced-sodium, low-fat chicken brot",58,"2017-10-30 23:46:12","In a large saucepan combine the rutabaga, potatoes, carrots, garlic, bay leaf, salt and pepper to taste, broth and water. Bring to a boil over medium heat, reduce to a simmer, cover, and cook for 30 minutes until tender. Drain the vegetables, reserving 1/","1 Starch"
59,79,"2017-10-30 23:46:15","Porcini Mushroom Sauce for Pasta or Vegetables",,,,"1 1/2 tablespoons extra virgin olive oil 1/4 cup all-purpose flour 4 cups skim milk 1/4 cup dried porcini mushrooms, broken into small pieces 1/2 teaspoon fine sea salt 1/4 teaspoon ground black pepper 1/2 freshly chopped Italian parsley",59,"2017-10-30 23:46:15","Place olive oil in a large saucepan. Heat and add flour. Cook the flour 1-2 minutes until it just begins to turn brown. Slowly whisk in milk. Bring to boil and immediately turn to low. Add porcini. Cook until thickened. Taste and add salt, pepper and pars","1/2 Fat-Free Milk, 1/2 Fat"
60,80,"2017-10-30 23:46:16","Pear-Walnut Crumble",,,,"1/2 cup whole-wheat pastry flour 1/2 cup old-fashioned rolled oats (not instant) 1/3 cup brown sugar substitute (Splenda) 1 tablespoon butter 1 tablespoon canola oil 2 tablespoons orange juice concentrate 2 tablespoons chopped walnuts",60,"2017-10-30 23:46:16","Preheat the oven to 375ºF. Coat to a 2-quart baking dish with cooking spray. In a bowl, toss the pears, Splenda, orange juice and orange zest and add to the baking dish. In another bowl, combine the flour, oats and brown sugar. Add the butter and wor","2 1/2 Carbohydrate, 1/2 Fruit"
61,131,"2017-10-30 23:46:19","Oven Pork Stew with Sweet Potatoes and Shallots",,,,"1 tablespoon olive oil 1 pound boneless pork loin, cut into 1 1/2-inch pieces 1 medium onion, chopped 2 medium (5 ounces each) sweet potatoes, peeled and cut into 8 wedges 8 large shallots, peeled and left whole 4 garlic cloves, minced 3 tablespoons flour",61,"2017-10-30 23:46:19","Preheat the oven to 350ºF. Heat the olive oil in a large ovenproof Dutch oven or similar pan. Add the pork, in two batches, until the pork is well browned on all sides, about 6 minutes per batch. Remove the pork from the pan and set aside. Add in the","1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat"
62,132,"2017-10-30 23:46:23","Mushroom and Walnut Meat Loaf",,,,"Cooking spray 1 tablespoon olive oil 1 large onion, chopped 1 pound mixed mushrooms (white, cremini, Portobello, or others) stemmed, cleaned, and finely chopped 1/3 cup diced red bell pepper 1/3 cup minced rehydrated sun-dried tomatoes 1 teaspoon Italian ",62,"2017-10-30 23:46:23","Preheat the oven to 350°F. Coat 4 (8-ounce) ramekins with cooking spray. Set the ramekins aside. Heat the oil in a large skillet over medium heat. Sauté the onions and mushrooms for 10 minutes or until richly browned. Add in the red pepper and ",
63,133,"2017-10-30 23:46:26","Brisket with Wine Reduction",,,,"2 tablespoons extra virgin olive oil 1 beef brisket (about 3 pounds) 3 large cloves garlic, chopped 1 large onion, chopped 1 teaspoon fine sea salt 1 teaspoon coarse ground black pepper 1 1/2 cups dry red wine, such as Pinot Noir, Chianti, or Syrah; or be",63,"2017-10-30 23:46:26","Preheat oven to 275°F. Place extra virgin olive oil in the bottom of the braising or sauté pan. Heat to medium high and add brisket. Cook until the brisket is nicely browned. Turn and brown on other side. While second side is browning, place ga","1 Vegetable, 4 Lean Meat, 1 1/2 Fat"
64,134,"2017-10-30 23:46:27","Cauliflower with Pancetta and Onions",,,,"2 tablespoons olive oil, divided 3 ounces sliced pancetta (unsmoked bacon) 1 medium onion, thinly sliced 1 small cauliflower (about 1 1/4 pounds), trimmed and cut into florets (about 6 cups) Kosher salt and freshly ground black pepper to taste 1 bay leaf ",64,"2017-10-30 23:46:27","Heat 1 tablespoon of the olive oil in a large heavy skillet over medium heat. Add the pancetta and cook until it is crisp. Remove the pancetta with a slotted spoon. Set aside. Add in the onions, and turn the heat to medium low. Sauté the onions for","1 Fat"
65,135,"2017-10-30 23:46:29","Classic Beef Stew",,,,"2 tablespoons all-purpose flour or whole-wheat pastry flour 1 tablespoon Italian seasoning 3 tablespoons olive oil 2 pounds top round, cut into 3/4-inch cubes 1 1/2 pounds cremini mushrooms, cleaned, stemmed, and quartered 4 cups reduced-sodium, low-fat c",65,"2017-10-30 23:46:29","Combine the all-purpose flour with the Italian season. Heat the olive oil in a large Dutch oven over medium heat. Dredge the beef cubes lightly in the flour mixture and add the beef, in batches to keep the beef in one layer, until well browned on each sid",
66,136,"2017-10-30 23:46:30","Apple Cider Chicken",,,,"Master Chicken Sear* 1 1/2 teaspoon olive oil 1 Granny Smith apple, peeled and diced 1/4 cup minced shallots 2 teaspoons fresh minced thyme 1/2 cup apple cider 1/2 cup fat-free, low sodium chicken broth 2 tablespoons reduced-fat sour cream 1 tablespoon mi",66,"2017-10-30 23:46:30","Sear chicken as in Master Recipe (*see below) using chicken breasts or thighs, boneless or bone in. Add the oil to the pan on medium heat. Add the apples, shallots and thyme to the pan and cook for 2 minutes. Add the apple cider and broth and bring to a s","1/2 Fruit; 3 Protein, lean; 1 1/2 Fat"
67,137,"2017-10-30 23:46:32","Winter Salad with Citrus",,,,"Salad 6 cups mixed greens 1 cup grapefruit sections 1 cup orange sections 1 cup thinly sliced red onion 1/4 cup coarsely chopped toasted walnuts Dressing 2 tablespoons raspberry vinegar 1 tablespoon orange juice 1 tablespoon balsamic vinegar 1 tablespoon ",67,"2017-10-30 23:46:32","Combine the dressing ingredients in a bowl. Combine the greens, grapefruit, oranges, onion and walnuts. Add dressing and toss to coat.","1/2 Fruit, 1 Fat"
68,138,"2017-10-30 23:46:34","Turkey Breast Stuffed with Wild Rice, Fruit and Herbs",,,,"415 calories 37 grams of carbohydrate 35 gram of protein 15 grams of fat 1.5 gram of saturated fat 17 grams of sugar 5 gram of dietary fiber 750 mg of cholesterol 215 mg of sodium 730 mg of potassium 425 mg of phosphorus",68,"2017-10-30 23:46:34","Rinse rice under running water and pick out any grains that do not look good to you. Place rice, shallots, bay leaf, salt and stock in a 4-quart pan and cook until rice is tender, fruit, nuts and pepper. Set aside to cool before stuffing turkey breast. Pr","1 Starch, 1 Fruit, 1 Vegetable, 4 Lean Meat, 1 1/2 Fat"
69,139,"2017-10-30 23:46:34","Almond Tapioca with Banana and Corn",,,,"8 cups unsweetened almond milk1/3 cup tapioca pearls3 tablespoons palm sugar or agave nectar1/2 teaspoon low-sodium salt2 ripe bananas, peeled and chopped1 cup fresh or frozen sweet yellow corn kernelsToasted sesame seeds",69,"2017-10-30 23:46:34","In a large pot, add the almond milk, and bring to a boil over high heat. Reduce heat to medium-low and add the pearls, stirring continuously to keep them separate. Add the palm sugar and salt and continue to cook until the pearls become fully transparent,","1 Carbohydrate"
70,140,"2017-10-30 23:46:38","Baked Egg with Avocado, Tomato and Citrus Salad",,,,"2 eggs2 teaspoons canola oil, divided1 fluid ounce lime juice1 teaspoon kosher salt1/2 teaspoon cracked black pepper2 ounces Hass avocado, cubed1 large tomato, thinly sliced2 ounces red onion, peeled and thinly sliced1/4 cup finely chopped cilantro",70,"2017-10-30 23:46:38","Preheat oven to 400ºF. Crack each egg into a separate bowl without breaking the yolks. Set aside. Preheat small ovenproof pan and add 1 teaspoon canola oil. Add eggs, and immediately transfer pan to the oven. Cook for about 2-5 minutes, or until eggs","2 Vegetable, 1 Medium-Fat Protein, 2 Fat"
71,141,"2017-10-30 23:46:44","Baked Pork Hawaiian",,"20 minutes Nutrition Facts Serving Size: 3 ounces Calories 177 Carbohydrate 14 g Protein 19 g Fat 5 g Saturated Fat 1.8 g Sugars 12 g Dietary Fiber 1 g Cholesterol 53 mg Sodium 330 mg This Recipe Serves 10 Ingredients 2 pound lean boneless pork sirloin ro",,"2 pound lean boneless pork sirloin roast, trimmed of fatSalt to taste (optional)Pepper to taste (optional)1/2 cup diced onion1/4 cup diced green pepper2 8-ounce cans tomato sauce1 tablespoon Worcestershire sauce1/3 cup apple cider vinegar1 8-ounce can pin",71,"2017-10-30 23:46:44","Heat the oven to 350ºF. Sprinkle the pork with salt and pepper and place in a shallow pan. Bake for 1 hour. Drain off all excess fat. Meanwhile, mix the ingredients together and let stand to blend flavors. Pour the sauce over the pork and bake an add","1 Carbohydrate, 2 Lean Meat"
72,142,"2017-10-30 23:46:49","Congrí Light (Cuban Black Beans and Rice)",,"20 minutes",,"10 ounces dried black beans, sorted and rinsed (1 1/2 cups)4 cups water, divided (use more if needed)1/2 cup uncooked brown rice1 teaspoon sea salt1 1/2 teaspoons avocado oil, divided1 teaspoon garlic powder1 cup finely chopped green pepper1/2 cup finely ",72,"2017-10-30 23:46:49","Into a stovetop pressure cooker, add rinsed beans and 3 cups water, and cover. Place pressure cooker on stove and set on high heat. Once the beans start boiling, lower heat to medium and cook beans until they are tender, about 45 minutes. Make sure beans ","1 1/2 Starch, 1 Lean Protein"
73,143,"2017-10-30 23:46:55","Cubano Roasted Broccoli Florets",,"10 minutes",,"3 cloves garlic, peeled and thinly sliced1/4 teaspoon ground cumin1 teaspoon lime juice1/8 teaspoon cracked black pepper1/2 cup thinly sliced Spanish onion2 teaspoons avocado oil16 ounces broccoli floretsParchment paper",73,"2017-10-30 23:46:55","Preheat oven to 350ºF. In a bowl combine the garlic, cumin, lime juice, pepper and onion. Toss ingredients well so the seasoning spreads evenly. Add avocado oil and broccoli florets to bowl and toss again. Place all ingredients on a parchment paper-l","2 Vegetable, 1/2 Fat"
74,144,"2017-10-30 23:47:02","Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)",,"15 minutes",,"2 teaspoons extra virgin olive oil1 cup chopped onion1 cup chopped leek1/2 cup chopped carrot3 cloves garlic, minced3/4 cup uncooked farro, rinsed and drained1/2 teaspoon salt1/2 teaspoon freshly ground black pepper1 (14.5-ounce) can reduced-sodium chicke",74,"2017-10-30 23:47:02","Heat oil in dutch oven over medium-high heat. Add onion, leek, carrot and garlic. Sauté for 5 minutes, stirring frequently. Stir in 2 cups water, farro, salt, pepper, stock, bay leaves, and thyme, and bring to a boil. Cover, reduce heat and simmer ","1 1/2 Starch, 4 Vegetable, 1/2 Fat"
75,145,"2017-10-30 23:47:07","Minty Jasmine Rice with Chicken",,,,"3 cups Basic Brown Rice, freshly cooked and warm12 ounces (about 2 cups) shredded, cooked white or dark meat chicken1 medium shallot, peeled and minced12 large fresh mint leaves, freshly tornSpicy Fish Sauce Dressing",75,"2017-10-30 23:47:07","In a large bowl, mix together the Jasmine Brown Rice, chicken, shallot, and mint leaves. Divide among 6 servings, drizzling each with Spicy Fish Sauce Dressing (found on page 12 of this cookbook) to taste (1 to 2 tablespoons recommended).","1 1/2 Starch, 2 Lean Meat"
76,146,"2017-10-30 23:47:09","Mojo-Marinated Pork Tenderloin",,,,"2 navel oranges, peeled and cut in half2 lemons, peeled1 teaspoon kosher salt1/2 teaspoon cracked black pepper1/4 teaspoon ground cumin1/4 teaspoon garlic powder2 tablespoons distilled vinegar2 stems fresh thyme, leaves removed from stem1 (20-ounce) pork ",76,"2017-10-30 23:47:09","Preheat oven to 400ºF. Grab your blender to make the mojo marinade. Add orange, lemons, salt, pepper, cumin, garlic powder, vinegar and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 ounc",
77,147,"2017-10-30 23:47:11","Pumpkin Risotto (Risotto Di Zucca)",,"5 minutes",,"3 tablespoons extra virgin olive oil1 small yellow onion, minced2 cups Arborio or carnaroli rice1 1/4 pounds fresh pumpkin, finely chopped1 cup white wine6 cups vegetable stock4 ounces grated parmigiano-reggiano cheese2 tablespoons low-fat yogurt",77,"2017-10-30 23:47:11","In a heavy-bottomed saucepan, warm the oil over medium heat. When the oil is hot, add the onion and sauté until tender, about 3-5 minutes, but do not let the onion brown. Add the rice and the pumpkin, and stir. Add the wine. Stir and cook until the","2 1/2 Starch, 1/2 High-Fat Protein, 1 Fat"
78,148,"2017-10-30 23:47:15","Quick Chicken Creole",,"20 minutes",,"1 tablespoon canola oil4 medium boneless, skinless chicken breast halves, cut into strips1 14-ounce can tomatoes, undrained1 8-ounce can tomato sauce1 1/2 cups chopped green bell pepper1/2 cup chopped onion2 cloves garlic, minced1/4 teaspoon salt1 tablesp",78,"2017-10-30 23:47:15","Heat the oil in a large skillet and sauté the chicken about 5 minutes on each side. Add the remaining ingredients and simmer for 20 minutes. Serve over 1/3 cup steamed rice.","1 Starch, 1 Vegetable, 2 Very Lean Meat"
79,149,"2017-10-30 23:47:18","Roasted Cod with Tomatoes, Zucchini and Olives",,,,"1 cup Roma tomatoes, diced2 large zucchini, diced1 yellow onion, slicedSalt, to tasteFreshly ground black pepper, to taste2 tablespoon extra-virgin olive oil2 cloves garlic, chopped1/4 cup kalamata olives, pitted and diced1/4 cup basil, chopped4 cod fille",79,"2017-10-30 23:47:18","Preheat oven to 425ºF. Place tomatoes, zucchini and onion in a large baking dish, and season with salt and pepper. Drizzle with olive oil, and roast for about 20 minutes or until vegetables are tender. Remove from oven, and stir in garlic, olives, an","2 Vegetable, 3 Lean Meat, 1/2 Fat"
80,150,"2017-10-30 23:47:21","Sicilian Swordfish and Eggplant Bundles",,,,"1 medium eggplant, sliced lengthwise into paper-thin slices2 tablespoon extra-virgin olive oil, divided2 cloves garlic, minced1 cup chopped boxed tomatoes1 cup strained boxed tomatoes2 tablespoon freshly chopped basil2 tablespoon pine nuts1/2 teaspoon sea",80,"2017-10-30 23:47:21","Preheat broiler. Place eggplant slices on a baking sheet. Brush with 1 tablespoon olive oil, and bake for a few minutes until tender and cooked through. Remove from oven, and set aside. Heat remaining 1 tablespoon olive oil in a large skillet over medium ","3 Vegetable, 2 Lean Meat, 2 Fat"
81,151,"2017-10-30 23:47:24","Soba Noodle Salad with Shitakes and Spinach",,,,"6 portions (8 ounces) soba noodles3 tablespoons grapeseed or vegetable oil, divided use12 large shitake mushrooms, stems removed and caps julienned1 pound baby spinach1 1/2 tablespoons light soy sauce2 tablespoons rice vinegar2 teaspoons dark sesame oil1 ",81,"2017-10-30 23:47:24","Bring a medium pot filled with water to boil over high heat. Add the noodles and cook until al dente, about 3 minutes. Drain and shock under cold running water or in an ice bath (water and ice mixed). Drain well and transfer to a mixing bowl. In a large s","1 1/2 Starch, 2 Vegetable, 1 1/2 Fat"
82,152,"2017-10-30 23:47:29","Roasted Beet, Apple and Queso Fresco Salad",,,,"1 teaspoon canola oil3 beets (about 12 ounces total)2 teaspoons avocado oil1 tablespoon freshly squeezed lime juice1/4 teaspoon kosher salt1/4 teaspoon cracked black pepper2 cups peeled and cubed Golden Delicious apples (1/2-inch cubes)1 tablespoon finely",82,"2017-10-30 23:47:29","Preheat oven to 400ºF. Rub canola oil on beets, making sure to cover the whole surface. Pierce a few holes in beets so heat can circulate and speed up the cooking process. Place beets in a small baking dish and cover tightly with foil. Roast beets fo",
83,153,"2017-10-30 23:47:33","Bourbon'd Filet Mignon",,"5 minutes","8-12 minutes","1/2 teaspoon salt (divided use)1/8-1/4 teaspoon coarsely ground black pepper4 5-ounce filet mignon steaks (or beef tenderloin), about 3/4 inch thick trimmed of fat1/2 cup strong coffee (or 1/2 cup water and 1 teaspoon instant coffee granules)2 Tablespoons",83,"2017-10-30 23:47:33","Sprinkle 1/4 teaspoon salt and black pepper evenly over both sides of the beef and let stand 15 minutes. Preheat the oven to 200 degrees. Meanwhile, stir the coffee, bourbon, Worcestershire sauce, and 1/4 teaspoon salt together in a small bowl. Place a la","4 Lean Protein"
84,154,"2017-10-30 23:47:38","Braised Chinese Shrimp",,"15 minutes","10 minutes","1 package microwave brown rice (to make 1 cup cooked rice)1 Tablespoon low-sodium soy sauce1/4 cup dry sherrySugar substitute equivalent to 2 teaspoons sugar4 teaspoons sesame oil3 cups sliced Chinese (napa) cabbage2 cups peeled and sliced cucumber3 teasp",84,"2017-10-30 23:47:38","Microwave brown rice according to package instructions. Measure out 1 cup and save remaining rice for another meal. Mix the soy sauce, sherry, and sugar substitute together and set aside. Heat oil in a wok or large skillet over high heat until smoking. Ad","2 Starch, 5 Vegetable, 5 1/2 Lean Protein, 1 Fat"
85,155,"2017-10-30 23:47:42","Baby Carrots and Spicy Cream Dip",,"5 minutes",,"1/3 cup fat-free sour cream3 Tablespoons reduced-fat tub-style cream cheese3/4 teaspoon hot pepper sauce1/4 teaspoon salt48 baby carrots",85,"2017-10-30 23:47:42","Stir the sour cream, cream cheese, pepper sauce and salt together until well blended. Let stand at least 10 minutes to develop flavors and mellow slightly. Serve with carrots","2 Vegetable, 1/2 Fat"
86,156,"2017-10-30 23:47:45","Chicken-White Bean Soup with Fresh Veggie Topper",,,,"Soup3 cups reduced-sodium chicken broth2 cups cooked diced chicken breast meat1 (15.8 ounces) can no-salt-added Great Northern beans, rinsed and drained3/4 cup diced green bell pepper or 1 medium poblano chili pepper, finely chopped1 Tablespoon chili powd",86,"2017-10-30 23:47:45","Combine the soup ingredients in a large saucepan. Bring to a boil, reduce heat and simmer, covered, 10 minutes or until pepper is tender. Remove from heat. Combine the topping ingredients, except lime wedges and spoon equal amounts on top of each serving ",
87,157,"2017-10-30 23:47:46","Meatball Minestrone",,"10 minutes","25 minutes","2 teaspoons fennel seeds1 teaspoon dried oregano1/4 pound lean ground beef (95% fat-free)1 Tablespoon canola oil1 cup sliced yellow onion1 cup sliced celery2 teaspoons minced garlic2 cups canned low-sodium, no-sugar-added diced tomatoes, drained3/4 cup fa",87,"2017-10-30 23:47:46","Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate. Add onion and ce","2 1/2 Starch, 3 Vegetable, 6 Lean Protein"
88,158,"2017-10-30 23:47:48","Sausage and Fresh Basil Fast Frittata",,,,"2 teaspoons extra virgin olive oil8 ounces chicken with sun-dried tomatoes sausage, diced1 1/2 cups egg substitute1 ounce shredded part-skim mozzarella cheese1/2 cup finely chopped green onion1 cup diced tomatoes1/4 cup chopped fresh basil or flat leaf pa",88,"2017-10-30 23:47:48","Heat the oil in a large nonstick skillet over medium heat. Add the sausage and cook 3 minutes or until beginning to brown, stirring occasionally. Pour the egg substitute evenly over the sausage and cook 1 minute. Do not stir. Then, gently lift to allow un","1/2 Carbohydrate, 3 Lean Protein, 1/2 Fat"
89,159,"2017-10-30 23:47:51","Peach-Cranberry Quick Bread",,"8 minutes","45 minutes","15.6-ounce box cranberry quick bread and muffin mix1 cup water1/2 cup egg substitute or 4 large egg whites2 Tablespoons canola oil2 cups chopped frozen and thawed unsweetened peaches",89,"2017-10-30 23:47:51","Preheat the oven to 375 degrees. Coat a nonstick 9 x 5-inch loaf pan with nonstick cooking spray. Beat the bread mix, water, egg substitute, and oil in a medium bowl for 50 strokes or until well blended. Stir in the peaches and spoon into the loaf pan. Ba","1 Nonstarchy Vegetable, 1 Lean Protein"
90,160,"2017-10-30 23:47:54","Smoky Pork Chops with Tomatoes",,,,"1/4 cup all-purpose flour1 teaspoon smoked paprika1/2 teaspoon dried thyme leaves1/4 teaspoon garlic powder1/4 teaspoon salt and 1/8 teaspoon salt, divided use1/2 teaspoon black pepper4 bone-in pork chops, about 5 ounces each2 Tablespoons canola oil2 medi",90,"2017-10-30 23:47:54","Combine the flour, paprika, thyme, garlic powder, 1/4 teaspoon of the salt and black pepper in a shallow pie pan. Coat the pork chops evenly on both sides. Heat the oil in a large nonstick skillet over medium-high heat and cook 4 minutes on each side or u",
91,161,"2017-10-30 23:47:55","Chicken and Pepper Paella",,"10 minutes","20 minutes","3/4 pound boneless, skinless chicken breastOlive oil cooking spray2 ounces turkey sausage, sliced (about 1/2 cup)3/4 cup fat-free, low-sodium chicken broth1 1/2 cups water1/4 teaspoon saffron1 cup frozen chopped onion1 cup sliced zucchini1 cup sliced red ",91,"2017-10-30 23:47:55","Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet. Add chicken broth, water, and saffron to the skillet a","2 1/2 Starch, 3 Vegetable, 6 Lean Protein"
92,162,"2017-10-30 23:47:58","Sweet Onion Frittata with Ham",,"15 minutes","8 minutes","4 ounces extra lean, low-sodium ham slices, chopped1 cup thinly sliced Vidalia onion1 1/2 cups egg substitute1/2 cup shredded, reduced-fat, sharp cheddar cheese",92,"2017-10-30 23:47:58","Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add ham, and cook until beginning to lightly brown, about 2-3 minutes, stirring frequently. Remove from skillet and set aside on separate plate.","1 Nonstarchy Vegetable, 1 Lean Protein"
93,163,"2017-10-30 23:48:00","Greek Bean and Vegetable Soup (Fassoulada)",,"10 minutes","10 minutes","1 Tablespoon olive oil1 cup frozen chopped onion2 cups sliced zucchini 1/2 cup sliced celery2 teaspoons minced garlic1 cup low-sodium vegetable broth1 cup water3/4 cup canned, no-salt-added navy or great northern beans, rinsed and drained1 cup canned, low",93,"2017-10-30 23:48:00","Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery and garlic. Cook 2-3 minutes until vegetables soften. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a ","2 Starch, 5 Vegetable, 1 Lean Protein, 2 Fat"
94,164,"2017-10-30 23:48:05","Sweet Peanut Buttery Dip",,"5 minutes Nutrition Facts Serving Size: 1/2 banana plus 2 Tablespoons dip Calories 120 Carbohydrate 22 g Protein 3 g Fat 1.0 g Saturated Fat 1.0 g Sugars 12 g Dietary Fiber 2 g Cholesterol 0 mg Sodium 51 mg This Recipe Serves 4 Ingredients 1/3 cup fat-fre",,"1/3 cup fat-free vanilla-flavored yogurt2 Tablespoons reduced-fat peanut butter2 teaspoons packed dark brown sugar2 medium bananas, sliced",94,"2017-10-30 23:48:05","Using a fork or whisk, stir the yogurt, peanut butter, and brown sugar together in a small bowl until completely blended. Serve with banana slices and wooden toothpicks, if desired.","1 Fruit, 1/2 Carbohydrate, 1/2 Fat"
95,165,"2017-10-30 23:48:07","Tilapia with Caper'd Sour Cream",,"6 minutes","6 minutes","1 Tablespoon capers, drained1/4 teaspoon salt (divided use)1/4 cup reduced-fat sour cream4 4-ounce tilapia filets, rinsed and patted dry1/4 teaspoon black pepper1 medium lemon, quartered",95,"2017-10-30 23:48:07","Mash the capers with a fork or the back of a spoon. Stir the capers and 1/8 teaspoon salt into the sour cream. Place a large nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray. Sprinkle one side of each filet evenly ","3 Lean Protein"
96,166,"2017-10-30 23:48:09","Turkey Skillet Casserole",,"5 minutes","10 minutes","2 teaspoons canola oil3/4 pound boneless turkey breast, cut into 1-inch pieces3/4 cup frozen chopped onion2 teaspoons minced garlic1/8 teaspoon salt1/4 teaspoon freshly ground black pepper3/4 cup reduced-sodium, no-sugar-added pasta sauce1/2 cup water2 cu",96,"2017-10-30 23:48:09","Heat oil in a medium=size nonstick skillet over medium-high heat. Add turkey, onion and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper. Add the pasta sauce, water, mushrooms and linguine. Stir to mi","2 Starch, 4 Vegetable, 6 Lean Protein"
97,167,"2017-10-30 23:48:14","Spicy Pork Tenderloins with Chili and Black Vinegar",,,,"1/8 cup reduced-sodium soy sauce1 tablespoon sesame oil, dark roast2 tablespoons Chinese black vinegar or rice vinegar1 tablespoon light brown sugar1 fresh chili pepper, such as serrano, jalapeno, or Thai bird peppers, seeded and minced2 cloves garlic, mi",97,"2017-10-30 23:48:14","Combine soy sauce, sesame oil, vinegar, brown sugar, pepper, garlic, and ginger root in a medium bowl and put into a large, tightly sealed plastic bag. Marinate at least 15 minutes at room temperature or overnight in the refrigerator for best results. Pre","4 Lean Meat"
98,168,"2017-10-30 23:48:17","Jamaican Stuffed Fish with Ritz",,,,"2 small whole fish, such as snapper or trout, cleaned, scaled, and scored in a crisscross pattern1 tablespoon olive oilJuice of 1 limeKosher salt, to taste2 cups whole-wheat reduced-fat crackers, crushed1 teaspoon fresh thyme, minced1 hot chili, seeded an",98,"2017-10-30 23:48:18","Rub the scored surface of the fish with oil, lime, and salt. Make the stuffing by combining the crushed crackers, thyme, hot chili, scallions, and melted butter in a medium bowl. Fill the cavity of the fish with the stuffing, and using a toothpick or meta",
99,169,"2017-10-30 23:48:21","Cinnamon Maple Grilled Peaches",,,,"4 peaches or nectarines, still firm but ripeJuice of 1 lemon1/2 teaspoon cinnamon1/8 teaspoon nutmeg1 tablespoon maple syrup",99,"2017-10-30 23:48:21","Preheat grill to medium high. Cook for 3-4 minutes, turning once, until golden brown on the outside, and just warmed through inside.",
100,170,"2017-10-30 23:48:26","Creamy White Bean Soup with Basil and Olive Oil",,,,"1 Tbsp extra virgin olive oil1/2 medium onion, chopped2 cloves garlic, minced1 ripe tomato, chopped2 tsp dried oreganoPinch of crushed red chili flakes1 (20-oz) jar of white beans, drained and rinsed4 cups low-sodium vegetable broth6-8 fresh basil leaves,",100,"2017-10-30 23:48:26","Heat oil in a large skillet saucepot over medium heat. Sauté the onion and garlic for 1 minute, stirring often. Add the tomato, oregano and crushed chili flakes. Continue to sauté for another minute. Add the beans and broth. Bring to a boil,",