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Recipes
Wilted Spinach with Fresh Chile
By barbie24
Calories: 92; Fat: 3.5g; Sodium: 264mg * Serving size: 2/3 cup * SUGGESTION: Serve with Manhattan-Glazed Chicken
- 1 tablespoon extra-virgin olive oil
- 4 garlic cloves, thinly sliced
- 1 thinly sliced small red chile
- 1/8 teaspoon kosher salt
- 2 (9-ounce) bags fresh spinach
- 2 teaspoons fresh lemon juice
Parmesan-Crusted Chicken Tenders
By barbie24
Calories: 293; Fat: 8g; Protein: 31g; Carbs: 22g; Fiber: 3g; Cholesterol: 140mg; Sodium: 603mg
- Canola or olive oil cooking spray
- 1/4 cup all-purpose flour
- 2 large eggs
- 1/2 cup finely shredded Parmesan cheese
- 1 cup coarse dry breadcrumbs, preferably whole-wheat
- 1 pound chicken tenders
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 cup marinara sauce, heated
Chicken Cutlets with Tarragon-Mushroom Sauce
By barbie24
Calories: 322; Fat: 13.2g; Protein: 39
- 2 cups unsalted chicken stock
- 1/2 carrot, cut into 1-inch pieces
- 1/2 celery stalk, cut into 1-inch pieces
- 1/4 onion, halved
- 1 bay leaf
- 1 garlic clove, crushed
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon kosher salt, divided
- 1/2 teaspoon black pepper, divided
- 3 tablespoons all-purpose flour
- 2 tablespoons olive oil, divided
- 2 teaspoons butter, divided
- 1 cup quartered mushrooms
- 1/2 cup frozen pearl onions
- 1 tablespoon water
- 2 1/2 teaspoons cornstarch
- 1 tablespoon chopped fresh tarragon
Breakfast Tortilla
By barbie24
Calories: 190; Fat: 10.7g; Protein: 10g; Carbs: 14g; Fiber: 1
- 1/2 pound Yukon gold potato (about 1 medium)
- 1 tablespoon minced fresh chives, divided
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper
- 4 large eggs
- 1 large egg white
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 3 tablespoons finely grated Manchego cheese
- 1 teaspoon extra-virgin olive oil
- 1/2 cup halved grape or cherry tomatoes
Quick Chive Mashed Potatoes
By barbie24
This quick and easy recipe for mashed potatoes uses frozen mashers, such as Ore Ida Steam n' Mash, for a tasty side...
- 2 cups frozen mashed potatoes (such as Ore Ida Steam n' Mash)
- 2 tablespoons fresh chives, chopped
- 2 tablespoons crème fraîche or sour cream
- 2 tablespoons fat-free milk
- 1 tablespoon butter
- 1/8 teaspoon freshly ground black pepper
Sesame Tuna with Edamame and Soba
By barbie24
Calories: 413; Fat: 11.8g; Protein: 50
- 4 ounces soba (Japanese buckwheat noodles)
- 1 cup frozen shelled edamame (green soybeans)
- 2 tablespoons lower-sodium soy sauce
- 1 1/2 tablespoons fresh lime juice
- 1 1/2 tablespoons sweet chili sauce
- 1 tablespoon dark sesame oil
- 1/4 cup chopped fresh cilantro
- 1 tablespoon white sesame seeds
- 1 tablespoon black sesame seeds
- 4 (6-ounce) U.S. yellowfin or albacore tuna steaks
- Cooking spray
- 1/2 teaspoon kosher salt
- 2 teaspoons canola oil
Tiramisu
By barbie24
Calories: 234; Fat: 10.6g; Protein: 7
- 1 1/2 cups water
- 1/2 cup ground dark roast coffee
- 1/2 cup sugar, divided
- 3 large egg yolks
- 2 tablespoons Kahlua (coffee-flavored liqueur), divided
- 5 large egg whites
- 2 tablespoons water
- 8 ounces 1/3-less-fat cream cheese, softened
- 2 ounces mascarpone cheese, softened
- 24 crisp savoiardi ladyfingers (1 [7-ounce] package)
- 3/4 ounce bittersweet chocolate, finely grated
Cheesy Potato Soup
By barbie24
Calories: 225 Fat: 6
- 1 tablespoon butter
- 1 cup chopped onion
- 2 1/2 tablespoons all-purpose flour
- 3 cups chopped red potato (about 1 pound)
- 1 1/4 cups 1% low-fat milk
- 3/4 cup fat-free, lower-sodium chicken broth
- 1/2 cup water
- 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
- 1/8 teaspoon ground red pepper
- 2 tablespoons chopped green onions
Asiago Tortellini
By barbie24
Calories: 267; Fat: 9g; Protein: 12
- 1 (9-ounce) package fresh three-cheese tortellini
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 2 plum tomatoes, chopped
- 1/4 cup chopped fresh basil
- 1/2 cup (2 ounces) shaved fresh Asiago cheese
- Basil leaves (optional)
- Freshly ground black pepper (optional)
Pomegranate Poached Pears
By barbie24
Calories: 303; Fat: 4g; Protein: 2g; Carbs: 53g; Fiber: 7g; Cholesterol: 6mg; Sodium: 22mg * Serving size: 1 pear,
- 4 ripe, firm Bosc pears
- 1 1/2 cups pomegranate juice
- 1 cup sweet dessert wine, such as Muscatel or Riesling
- 1/2 cup pomegranate seeds, (1/2 large fruit; see Tip)