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Recipes
Spinach Fettuccine With Yogurt-Cream Sauce
By AJandColleen
* 249 calories per serving * 4
- * 8 oz spinach fettuccine
- * Vegetable oil cooking spray
- * 1 teaspoon olive oil
- * 1 medium zucchini, thinly sliced
- * 1 medium yellow or 4 to 5 pattypan squash, thinly sliced
- * 1 small red bell pepper, cored, seeded and sliced
- * 2 cloves garlic, thinly sliced
- * 1/4 cup nonfat, low-sodium chicken broth
- * 1/2 cup nonfat Greek yogurt
- * 1/4 cup fresh basil, chopped
- * 2 tablespoons reduced-fat Parmesan
- * 1 tablespoon light cream
- * 1/2 teaspoon salt
- * 1/4 teaspoon freshly ground black pepper
Crock-Pot Lasagna
By AJandColleen
In a medium bowl, combine the tomatoes, garlic, oregano, salt, red pepper and black pepper
- * 3 cans (14.4 ounces) crushed tomatoes
- * 3 cloves garlic , finely chopped
- * 2 Tbsp. dried oregano
- * 1/2 tsp. kosher salt
- * 1/4 tsp. red pepper flakes
- * 1/4 tsp. freshly ground black pepper
- * 2 containers (15 ounces each) fresh ricotta
- * 2 cups (8 ounces) grated mozzarella
- * 1/4 cup grated Parmesan
- * 12 lasagna noodles (about three-quarters of a 1-pound box)
- * 5 ounces (about 6 cups) baby spinach
NY strip steak
By AJandColleen
Crush peppercorns with the edge of a small sauté pan
- * 2 New York Strip steaks , about 1-inch thick and 1 pound each
- * 1 tsp. kosher salt
- * 1 Tbsp. black peppercorns , crushed
- * 2 tsp. canola oil
Chicken Satay
By AJandColleen
147 calories per 3 skewers and 1 tbsp sauce, 2 g fat (0
- * 1 lb boneless, skinless chicken breasts, cut into 12 strips
- * Vegetable oil cooking spray
- * 2 tablespoons lowfat mayonnaise
- * 2 tablespoons 2 percent Greek yogurt
- * 1, 1/3 red onion, chopped
- * 2 teaspoons light brown sugar
- * 2 teaspoons reduced-sodium soy sauce
Creamy Avocado Salad Dressing
By AJandColleen
Combine ingredients in a blender, and process until smooth, scraping sides
- # 1/4 cup low-fat buttermilk
- # 1 tablespoon light mayonnaise
- # 1 tablespoon fresh lime juice
- # 1/2 teaspoon salt
- # 1/8 teaspoon ground red pepper
- # 1 garlic clove, peeled
- # 1/2 ripe peeled avocado, seeded and coarsely mashed
Creamy Curried Chicken-and-Rice Casserole
By AJandColleen
333 calories per serving 4 g fat (1 g saturated) 49 g carbs 7 g fiber 24 g protein
- * 1 cup rice (try brown for an added fiber boost)
- * 2 teaspoons canola (or corn) oil
- * 1 cup chopped onion
- * 2 teaspoons curry powder
- * 3/4 teaspoon salt
- * 1/4 cup all-purpose flour
- * 2 cups skim milk
- * 2 cups thawed frozen peas
- * 4 carrots, peeled and chopped in 1/4-inch pieces
- * 1 red bell pepper, cored, seeded and chopped in 1/4-inch pieces
- * 1 tablespoon fresh lemon juice
- * 2 cups chopped cooked chicken breast (or a 10-oz package cooked chicken breast)
- * 1/2 cup cilantro, chopped
- * Vegetable-oil cooking spray
Baked Ziti
By AJandColleen
Serving Size: 1/4th of recipe Calories: 286 Fat: 7g Sodium: 455mg Carbs: 41g Fiber: 5g Sugars: 7g Protein: 16
- 5 oz. (about 1 1/2 cups) uncooked whole-wheat or high-fiber ziti or penne pasta
- 1 cup thinly sliced onion
- 2 cups chopped brown mushrooms
- 1 tbsp. chopped garlic
- 2 cups fresh spinach
- 3/4 cup low-fat/light ricotta cheese
- 2 tbsp. chopped fresh basil
- 1 1/2 cups canned crushed tomatoes
- 1/2 cup plus 2 tbsp. shredded part-skim mozzarella cheese, divided
- 2 tbsp. reduced-fat Parmesan-style grated topping
Cheesy Shrimp Enchilada Bake
By AJandColleen
489 calories per serving, 11
- Sauce
- * 1 can (14.5 oz) diced tomatoes
- * 1/2 cup Onion and Garlic Mix
- * 4 chipotle chiles, finely diced
- * 1/4 teaspoon salt
- Enchiladas
- * 3 corn tortillas, halved
- * 3/4 cup Broccoli and Red Bell Pepper Mix
- * 1 cup Lime Shrimp
- * 1 cup 75% fat-free cheddar (4 oz), shredded
Potato Pops
By AJandColleen
115 calories per skewer, 0
- * 1 lb red or Yukon gold potatoes (about 4 medium), cut into 3 slices
- * 2 tablespoons honey
- * 1 tablespoon mustard
- * 2 teaspoons hot sauce
Salmon Florentine
By AJandColleen
* 334 calories per serving * 14 fat (3 g saturated) * 11 g carbs * 4 g fiber * 43 g protein
- * 2 packages (10 oz each) frozen spinach, thawed
- * 1 tablespoon olive oil
- * 1/4 cup minced shallots
- * 2 teaspoons minced garlic
- * 5 sun-dried tomatoes, chopped
- * 1/2 teaspoon salt, plus more to taste
- * 1/4 teaspoon red pepper flakes
- * 1/4 teaspoon freshly ground black pepper, plus more to taste
- * 1/2 cup part-skim ricotta
- * 4 skinless salmon fillets (6 oz each), rinsed and patted dry
- * 1 recipe Quinoa Pilaf With Pine Nuts