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White Chili

White Chili

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Coat a large saucepan with cooking spray

  • Cooking spray
  • 1 tablespoon vegetable oil
  • 1 pound skinned, boned chicken breast halves chopped
  • 1/2 cup chopped shallots
  • 3 garlic cloves minced
  • 1 (14.5-ounce) can no-salt-added whole tomatoes undrained and coarsely chopped
  • 1 (14 1/4-ounce) can fat-free chicken broth
  • 1 (11-ounce) can tomatillos drained and coarsely chopped
  • 1 (4.5-ounce) can chopped green chiles undrained
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon coriander seeds crushed
  • 1/4 teaspoon ground cumin
  • 2 (16-ounce) cans cannellini beans or other white beans
  • 3 tablespoons lime juice
  • 1/4 teaspoon pepper
  • 9 tablespoons (about 4 ounces) shredded reduced-fat sharp Cheddar cheese
0/5 (0 Votes)

Pub Salad

Pub Salad

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Arrange 1 cup lettuce on each of 4 salad plates; top with beets, cucumber, egg, celery, and onion

  • 4 cups torn Boston lettuce (about 2 small head)
  • 1/2 cup pickled sliced beets
  • 1/2 cup thinly sliced peeled cucumber
  • 1 hard-cooked large egg sliced
  • 1/4 cup diced celery
  • 1/4 cup diced onion
  • Creamy Tarragon Dressing (recipe follows)
  • 1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
  • CREAMY TARRAGON DRESSING
  • 1/4 cup fat-free mayonnaise
  • 1/4 cup plain fat-free yogurt
  • 1 tablespoon white wine vinegar
  • 3/4 teaspoon Dijon mustard
  • 1/2 teaspoon dried tarragon
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Grilled Chicken Salad with Tequila-Lime Mayo

Grilled Chicken Salad with Tequila-Lime Mayo

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Combine first 5 ingredients in a large zip-top plastic bag

  • 1/2 cup chopped onion
  • 1/2 cup tequila
  • 1/4 cup fresh lime juice
  • 1 tablespoon olive oil
  • 1 1/2 pounds skinned boned chicken breast
  • Cooking spray
  • 3/4 cup fat-free mayonnaise
  • 2 tablespoons pine nuts toasted and chopped
  • 1 tablespoon chopped fresh cilantro
  • 2 tablespoons tequila
  • 4 teaspoons fresh lime juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • 6 cups torn iceberg lettuce
  • 2 medium tomatoes each cut into 6 wedges
0/5 (0 Votes)

Rum-and-Pepper Painted Fish with Habanero-Mango Mojo

Rum-and-Pepper Painted Fish with Habanero-Mango Mojo

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Heat a nonstick skillet over medium-high heat until hot

  • 2 1/2 tablespoons black peppercorns
  • 12 whole cloves
  • 3/4 cup white rum
  • 1/2 cup sugar
  • 1/2 cup low-sodium soy sauce
  • 2 1/2 tablespoons grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon vegetable oil
  • 4 (6-ounce) grouper or other firm white fish fillets
  • Habanero-Mango Mojo (recipe follows)
  • Black Bean-and-Fruit Salsa (recipe follows)
  • Lime wedges (optional)
  • HABANERO-MANGO MOJO
  • 1 1/2 cups cubed peeled ripe mango
  • 1/4 cup Chardonnay or other dry white wine
  • 2 tablespoons orange juice
  • 1 teaspoon habanero pepper sauce (1 to 1 1/2 teaspoons)
  • BLACK BEAN-AND-FRUIT SALSA
  • 1/2 cup cubed peeled ripe mango
  • 1 cup diced peeled papaya
  • 1/2 cup cubed pineapple
  • 1/2 cup diced red onion
  • 1/2 cup canned black beans rinsed and drained
  • 1/2 teaspoon habanero pepper sauce (1/2 to 1 teaspoon)
  • 1 tablespoon minced fresh cilantro
  • 1 tablespoon fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon black pepper
  • 1 garlic clove minced
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Smoke's Chili

Smoke's Chili

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Heat 1/2 teaspoon oil in a large Dutch oven over medium-high heat; add half of meat

  • 2 teaspoons vegetable oil divided
  • 3 1/2 pounds lean, boned chuck roast cut into 1/2 inch pieces
  • 3 cups chopped green bell pepper
  • 1 1/2 cups chopped onion
  • 1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
  • 1 garlic clove minced
  • 2 tablespoons chili powder
  • 1 1/4 teaspoons ground cumin
  • 1 tablespoon brown sugar
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1 (28-ounce) can whole tomatoes undrained and chopped
  • 1 (12-ounce) can tomato paste
  • 1 (12-ounce) bottle beer
  • 2 (15-ounce) cans kidney beans drained
  • 3/4 cup low-fat sour cream
  • 3/4 cup (3 ounces) shredded reduced-fat Monterey Jack cheese
0/5 (0 Votes)

Mexican MEV with Beans, Peppers, and Jicama

Mexican MEV with Beans, Peppers, and Jicama

By

Preheat oven to 350º. Drain beans in a colander over a bowl, reserving 1/4 cup bean liquid

  • 2 (15-ounce) cans cannellini or other white beans
  • 1 tablespoon vegetable oil
  • 2 cups vertically sliced onion
  • 1 teaspoon bottled chipotle sauce or hot sauce (1 to 1 1/2 teaspoons)
  • 1 teaspoon dried savory
  • 2 garlic cloves minced
  • 1/2 cup diced peeled jicama
  • 2 tablespoons minced fresh cilantro
  • 1 (12-ounce) bottle roasted red bell peppers drained
  • Cooking spray
  • Minced cilantro (optional)
0/5 (0 Votes)

Cocoa-Peanut Butter Banana Bites

Cocoa-Peanut Butter Banana Bites

By

Cut bananas in half lengthwise; set aside

  • 4 small firm ripe bananas (about 1 pound)
  • 1/2 cup crispy wheat cereal squares crushed
  • 1 tablespoon smooth peanut butter
  • 1 tablespoon honey
  • 1 teaspoon unsweetened cocoa
0/5 (0 Votes)

Orecchiette with Potatoes and Radishes

Orecchiette with Potatoes and Radishes

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Wash radishes and green tops thoroughly

  • 1 (8-ounce) bunch radishes with tops
  • 8 ounces uncooked orecchiette ("little ears" pasta)
  • 2 tablespoons olive oil
  • 2 garlic cloves minced
  • 1 pound red potatoes cut into 1-inch cubes (about 3 cups)
  • 3/4 cup vegetable broth
  • 2 cups (1-inch) diagonally sliced asparagus
  • 1/2 teaspoon salt
  • 2 tablespoons (1/2 ounce) grated fresh Parmesan cheese
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Noodle-and-Spinach Frittata

Noodle-and-Spinach Frittata

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Combine first 5 ingredients; stir well with a whisk

  • 1/3 cup fat-free milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 large egg whites
  • 3 large eggs
  • 2 cups cooked fine egg noodles (about 3 1/2 ounces uncooked pasta)
  • 1 (10-ounce) package frozen chopped spinach thawed, drained, and squeezed dry
  • 1 teaspoon stick margarine or butter
  • Cooking spray
  • 2 garlic cloves crushed
  • 1/4 cup shredded Fontina or Swiss cheese (1 ounce)
0/5 (0 Votes)

White Bean-and-Tofu Stuffed Shells

White Bean-and-Tofu Stuffed Shells

By

Preheat oven to 375º. Place tofu in a food processor; process until smooth

  • 2 (10 1/2-ounce) packages firm tofu
  • 2 (15-ounce) cans cannellini or other white beans rinsed and drained
  • 1 cup (4 ounces) shredded part-skim Mozzarella cheese
  • 2 tablespoons sun-dried tomatoes packed without oil, rehydrated and chopped
  • 1 tablespoon chopped fresh basil
  • OR
  • 1 teaspoon dried basil
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon crushed red pepper
  • 2 garlic cloves minced
  • 2 cups low-sodium, low-fat pasta sauce
  • Cooking spray
  • 18 cooked jumbo macaroni shells
  • 1/2 cup (2 ounces) shredded part-skim Mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • Fresh basil (optional)
0/5 (0 Votes)