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| 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 |
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| 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 | |||
| 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 |