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Recipes
Tandoori Tilapia With Hearts of Palm
By AJandColleen
* 294 calories per serving * 4
- Marinade:
- * 1 cup nonfat plain yogurt
- * 1/2 teaspoon ground cumin
- * 1/2 teaspoon garam masala
- * 1 teaspoon red chili powder
- * 1/2 teaspoon minced jalapeño
- * 1 clove garlic, minced
- * 1/2-inch piece ginger, ground into a paste
- * 1/2 teaspoon salt
- *
- Fish:
- * 4 tilapia fillets (about 4 oz each)
- * 1 mango, peeled and diced
- * 1 kiwifruit, peeled and diced
- * 1 cucumber, peeled, seeded and diced
- * 1 can (3 oz) hearts of palm, diced
- * Juice of 1/2 lime, plus slices for garnish
- * 1/2 teaspoon canola oil
Quinoa Pilaf With Pine Nuts
By AJandColleen
136 calories per serving, 6 g fat (1 g saturated), 16 g carbs, 2 g fiber, 5 g protein
- * 1/2 cup quinoa
- * 1 cup low-sodium chicken broth
- * 2 teaspoons olive oil
- * 1/2 large onion, chopped
- * 2 tablespoons pine nuts, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
- * 2 tablespoons fresh parsley, chopped
Four-Cheese Baked Penne
By AJandColleen
410 calories per serving, 11 g fat (6 g saturated), 57 g carbs, 7 g fiber, 24 g protein
- # 1 1/2 cups small-curd lowfat cottage cheese
- # 1 1/4 cups shredded part-skim mozzarella, divided
- # 1 cup part-skim ricotta
- # 3 tablespoons chopped fresh parsley
- # 1 pound whole-wheat penne
- # 2 teaspoons olive oil
- # 1 medium onion, chopped
- # 4 cloves garlic, chopped
- # 1 can (15 oz) crushed tomatoes
- # 1 can (8 oz) no-salt-added tomato sauce
- # 1 teaspoon dried oregano
- # 1 teaspoon dried rosemary
- # 3/4 teaspoon salt
- # 1/2 teaspoon red pepper flakes
- # 1/4 teaspoon freshly ground black pepper
- # Vegetable oil cooking spray
- # 1/4 cup shredded Parmesan
Fettuccine With Shrimp
By AJandColleen
404 calories per serving, 8
- * Vegetable oil cooking spray
- * 1 tablespoon olive oil
- * 1 cup sliced mushrooms
- * 1 medium onion, chopped
- * 2 cloves garlic, finely chopped
- * 1/4 cup dry white wine
- * 1 tablespoon chopped fresh basil
- * 1 teaspoon instant chicken bouillon, crumbled
- * 1 teaspoon cornstarch
- * 1 teaspoon chopped fresh oregano (or 1/2 tsp dried oregano)
- * 2 medium tomatoes, seeded and chopped
- * 1 pound large shrimp, shelled and deveined
- * 1/4 cup fresh flat-leaf parsley, chopped
- * 1/4 cup grated reduced-fat Parmesan
- * 8 oz whole grain fettuccine, cooked
Low Calorie Fettuccine Alfredo Sauce
By AJandColleen
320 calories when served over a serving of whole wheat noodles
- - 1/4 cup of Promise Light
- - 3/4 cup Low Fat Sour Cream
- - 1/2 cup grated low fat or fat free cheese of your choice (I use Lifetime Fat Free Mozzarella to save calories, but parmesan cheese probably tastes most authentic)
- - chopped parsley to taste (1-3 tablespoons)
- - pepper to taste
Chili Macaroni
By AJandColleen
Serving Size: 1 3/4 cups Calories: 297 Fat: 2g Sodium: 637mg Carbs: 55
- One 14.5-oz. can stewed tomatoes, roughly chopped, juice reserved
- 1 cup canned red kidney beans, drained and rinsed
- 1 cup frozen ground-beefstyle soy crumbles (like the kind by Boca or Morningstar Farms)
- 1 onion, chopped
- 1 red or green bell pepper, seeded and chopped
- 1 cup chopped portabella mushrooms
- 1/3 cup tomato paste
- 1 tsp. chili powder, or more to taste
- 1/2 tsp. chopped garlic
- 1/4 tsp. ground cumin, or more to taste
- 5 oz. (about 1 1/4 cups) uncooked elbow macaroni with at least 2g fiber per 2-oz. serving
- 1/4 cup shredded fat-free cheddar cheese
- Optional: cayenne pepper
Jambalaya - healthy version
By AJandColleen
Serving Size: 1 1/2 cups Calories: 256 Fat: 5
- 6 oz. (about 2 links) fully cooked chicken sausage (like the kind by Applegate Farms), sliced into coins
- One 14.5-oz. can fire-roasted diced tomatoes (not drained)
- 1 onion, chopped
- 1 green bell pepper, seeded, chopped
- 1 cup chopped celery
- 1 cup low-sodium fat-free chicken broth
- 1/2 cup uncooked brown rice
- 1 tbsp. chopped garlic
- 1 tsp. Cajun seasoning
- 1/2 tsp. hot sauce, or more to taste
- 1/4 tsp. dried oregano
- 1/4 tsp. dried thyme
- 6 oz. raw shrimp, tails removed, deveined, chopped
- Optional: salt and black pepper
Aromatic Beef Stew With Butternut Squash
By AJandColleen
480 calories per bowl, 13 g fat (3 g saturated), 56 g carbs, 8 g fiber, 34 g protein
- * 2 tablespoons olive oil
- * 1 pound stew beef, cut into cubes
- * 1 large onion, chopped
- * 2 cloves garlic, minced
- * 1 tablespoon peeled and minced fresh ginger
- * 1 pound butternut squash, peeled and cut into 1 1/2-inch cubes (about 2 1/2 cups)
- * 1 can (14.5 oz) no-salt-added diced tomatoes
- * 1 can (8 oz) no-salt-added tomato sauce
- * 1 1/2 cups low-sodium beef broth
- * 1 1/2 teaspoons ground cumin
- * 1 teaspoon cinnamon
- * 1/2 teaspoon red pepper flakes
- * 3 cups cooked whole-wheat couscous
- * 1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
- * 4 teaspoons minced fresh parsley
Ultimate Brownie
By AJandColleen
Preheat oven to 375 degrees F
- * 8- 1 ounce squares of unsweetened chocolate
- * 1 cup butter
- * 5 eggs
- * 3 cups sugar
- * 1 tablespoon vanilla
- * 1-1/2 cups flour
- * 1 teaspoon salt
- * semi-sweet chocolate chips (optional)
Avocado-Mango Chicken
By AJandColleen
* 385 calories per serving * 9
- * 1/4 cup Worcestershire sauce
- * 1 tablespoon soy sauce
- * 2 teaspoons adobo sauce (from canned chipotle chiles)
- * 2 limes
- * 4 boneless, skinless chicken breasts (4 oz each)
- * 1 large mango, coarsely chopped
- * 1 tablespoon finely chopped cilantro
- * 1 tablespoon finely chopped onion
- * 2 tablespoons sea salt
- * 4 white-corn tortillas