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Recipes
Crispy Fish with Lemon-Dill Sauce and Sauteed Zucchini
By barbie24
Calories: 245; Fat: 5.2g; Protein: 34
- Fish:
- 2 large egg whites, lightly beaten
- 1 cup panko (Japanese breadcrumbs)
- 1/2 teaspoon paprika
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 4 (6-ounce) skinless cod fillets
- 1 teaspoon black pepper
- 1/2 teaspoon salt
- Cooking spray
- 1/4 cup canola mayonnaise
- 2 tablespoons finely chopped dill pickle
- 1 teaspoon fresh lemon juice
- 1 teaspoon chopped fresh dill
- Lemon wedges
- Zucchini:
- 2 large zucchini, cut diagonally into 1/2" thick slices
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Easy Peach Hand Pies
By barbie24
Calories: 147; Fat: 9g; Protein: 2g; Carbs: 15g; Fiber: 2g; Sugars: 7g: Sodium: 101mg; Calcium: 1% DV; Potassium: 1
- 1 (9-inch) frozen whole-wheat piecrust, thawed
- 3/4 cup chopped ripe peaches
- 3 tablespoons light brown sugar
- 1 tablespoon unsalted butter, softened
- 1/4 teaspoon ground cinnamon
Grilled Vegetable and Goat Cheese Salad
By barbie24
Calories: 292; Fat: 14.2g; Protein: 12
- Salad:
- 1 (1-pound) eggplant, cut into 1/2-inch-thick slices
- 1 large red bell pepper, cut into 6 wedges
- Cooking spray
- 1/2 teaspoon freshly ground black pepper, divided
- 4 (1-ounce) slices ciabatta bread
- 2 tablespoons sherry vinegar
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 2 cups arugula
- 1 1/2 cups grape tomatoes, halved
- 1 (5-ounce) package fresh baby spinach
- 4 ounces goat cheese, cut into 4 slices
- 1/4 cup Sweet Chipotle Snack Mix
- Sweet Chipotle Snack Mix:
- 1/4 cup sugar
- 1 teaspoon salt
- 1 teaspoon ground chipotle chile pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/2 teaspoon chili powder
- 1 large egg white
- 1 cup slivered almonds
- 1 cup unsalted cashews
- 1 cup unsalted pumpkinseed kernels
Garlic Chicken Pizza
By barbie24
Calories: 263; Fat: 7.8g; Protein: 19
- 2 tablespoons red wine vinegar
- 1 1/2 tablespoons Dijon mustard
- 4 garlic cloves, minced
- 1 (16-ounce) Italian cheese-flavored pizza crust (such as Boboli)
- 1 1/2 cups shredded cooked chicken breast (about 8 ounces)
- 1 cup chopped plum tomato
- 1 cup chopped mushrooms
- 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
- 1/4 cup (1 ounce) crumbled feta cheese
- 1/4 cup (1 ounce) finely shredded fresh Parmesan cheese
- 1/4 cup chopped green onions
Halibut with Turkey Bacon & Corn Sauté
By barbie24
Halibut with Turkey Bacon and Corn Sauté is the perfect bright and flavorful dish for your summer spread
- 1 tablespoon extra-virgin olive oil
- 4 (6-ounce) skinless halibut fillets
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 turkey bacon slice
- 2 1/4 cups fresh corn kernels, about 4 ears
- 1 1/2 tablespoons butter
- 3/4 cup green onions, sliced into 1-inch sticks
- 4 lime wedges, optional
Open-Faced Meatball Subs
By barbie24
Calories 400; Fat 17 g; Protein 28 g; Carbs 38 g; Fiber: 8 g; Cholesterol: 80 mg; Iron: 4 mg; Sodium: 625 mg; Calci...
- 8 ounces 99% lean ground turkey breast
- 1/4 cup chopped fresh flat-leaf parsley
- 3 tablespoons whole-wheat panko (Japanese breadcrumbs)
- 1 teaspoon grated lemon rind
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 large egg, lightly beaten
- 1 tablespoon extra-virgin olive oil, divided
- 2 cups fresh marinara sauce
- 1/2 cup water
- 3 garlic cloves, finely chopped
- 5 ounces fresh baby spinach
- 2 (2.5-oz.) whole-wheat hoagie rolls, halved horizontally
- 4 (3/4-oz.) slices reduced-fat provolone cheese
Herb and Sausage-Stuffed Peppers
By barbie24
Calories: 299; Fat: 12.7g; Protein: 18g; Carbs: 28
- 3/4 cup water
- 1/2 cup uncooked couscous
- 2 (4-ounce) links spicy turkey Italian sausage
- 1/8 teaspoon kosher salt, divided
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup crumbled garlic-and-herb goat cheese, divided
- 4 small red bell peppers (about 1 1/2 pounds)
- 2 tablespoons sliced fresh basil
Ploughman's Lunch Platter
By barbie24
Calories: 440; Fat: 27.3g; Protein: 15
- Lunch Platter:
- 2 tablespoons white balsamic vinegar
- 1 tablespoon whole-grain Dijon mustard
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- 1/2 teaspoon fresh lemon juice
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup extra-virgin olive oil
- 8 cups chopped romaine lettuce
- 3 (3-ounce) links chicken apple sausage, cooked and sliced diagonally
- 4 ounces reduced-fat cheddar cheese (such as Kerrygold), sliced
- 3 slices Brown Soda Bread, each cut into quarters
- Tomato Chutney:
- 1 1/4 cups cider vinegar
- 1/2 cup sugar
- 2 teaspoons sea salt
- 1 teaspoon ground ginger
- 1/2 teaspoon cardamom seeds, crushed
- 1/2 teaspoon mustard seeds
- 1/4 teaspoon ground cloves
- 1 cup chopped onion
- 1/2 cup golden raisins
- 2 tablespoons minced fresh garlic
- 1 tablespoon olive oil
- 1/4 teaspoon black pepper
- 7 plum tomatoes, peeled and quartered
- 2 ounces cornichons
- 3/4 cup Tomato Chutney
Crunchy Garlic Chicken
By barbie24
Calories: 200; Fat: 6g; Cholesterol: 70mg; Sodium: 410mg; Carbs: 10g; Fiber: 0g; Protein: 26g * Serving size: 1 ch
- 2 tablespoons reduced-calorie vegetable-oil spread or margarine, melted
- 2 tablespoons 2% milk
- 1 tablespoon chopped fresh chives or parsley
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 2 cups Whole Grain Total® cereal, crushed = (1 cup)
- 3 tablespoons chopped fresh parsley
- 1/2 teaspoon paprika
- 6 boneless skinless chicken breasts halves (about 1 1/2 pounds)
- Cooking spray
Instant Pot Turkey-Stuffed Peppers
By barbie24
Calories 399; Fat 16g; Protein 35g; Carbs 31g; Fiber 6g; Sodium 648mg; Sugars 10g; Calcium: 25% DV; Potassium: 14%
- 4 large multicolored bell peppers, tops cut off and chopped, peppers hollowed and seeded
- 1 pound 93% lean ground turkey
- 3/4 cup cooked brown rice
- 1/3 cup seasoned breadcrumbs
- 3/4 cup reduced-sodium marinara sauce, divided
- 1/4 cup minced onion
- 1 ounce grated Parmesan cheese (about 1/4 cup)
- 3 tablespoons chopped parsley
- 2 teaspoons tomato paste
- 1/4 teaspoon kosher salt
- Black pepper to taste
- 1 large egg, beaten
- 1 garlic clove, minced
- 1/2 cup water
- 1 ounce shredded mozzarella cheese (about 1/4 cup)