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Recipes
Arborio Rice
By LFritz527
Cook the rice as directed
- Arborio rice
- green onions
- minced garlic
- scallops or shrimp
- soy sauce
- bacon
- black beans
- roasted red peppers
- asparagus
- white wine
Beef, vegetable, and almond stir fry
By LFritz527
357 Calories 24 G protein 37 Gram Carb 5 G Fiber 12
- 1/2 cup rice
- 3/4 lb flank steak (1/4 inch slices)
- 3 tsp reduced sodium soy sauce
- 2 tsp toasted sesame oil
- 1 Tbsp grated fresh ginger
- 2 cloves minced garlic
- 2 medium carrots thinly sliced
- 1 med onion chopped
- 1 medium red pepper thinly sliced
- 8 oz snow peas
- 3 Tbsp sliced almonds
- 2 Tbsp hoisin sauce
coconut UnFried Shrimp
By LFritz527
Fat 13 Gm Sat Fat 3 Gm Cholestrol 168mg Protein 22g Carbohydrate 32g Fiber 1g Sodium 613mg
- 1/4 cup orange marmalade
- 1 Tbsp fresh lemon juice
- 2 tsp whole grain mustard
- 1/2 tsp ground red pepper
- 1/4 cup flour
- 1/2 tsp salt
- 2 large egg whites
- 3/4 cup panko
- 1/2 cup sweetened flaked coconut
- 2 Tbsp canola oil
- 1 1/2 pounds large shrimp (about 24) peeled and deveined
Chinese Chicken Salad
By LFritz527
279 calories
- 3/4 cup plain fat free yogurt
- 1 Tbsp smooth peanut butter
- 1 Tbsp rice wine vinegar
- 1 tsp olive oil
- 1 clove garlic mince
- 1/4 tsp ground coriander
- 2 cups (10oz) cooked chicken cubed
- 6 scallions cut into 1 inch lengths
- 1 red bell pepper thinly sliced
- 1 (8oz) sliced water chesnuts drained
- 1 1/2 cup cooked cellophane noodles (2 oz dry)
- 2 cups trimmed watercress or mixed field greens
- 2 tsp seame seeds toasted
Tomato Watermelon salad
By LFritz527
Mix oil, vinegar and seasonings
- 4 c coarsely chopped tomatoes (1 1/2 pounds)
- 2 c chopped, seeded watermelon
- 2 Tbsp olive oil
- 1 tsp balsamic vinegar
- 1/2 tsp salt
- 1/4 tsp pepper
- 2 Tbsp chopped fresh mint
- 1/4 cup chopped pistachios
Pasta Alla Norma
By LFritz527
Put 1 lb cubed eggplant on foil lined baking sheet coated with olive oil spray
- 1 lb eggplant
- olive oil
- 3 cups halved cherry tomatoes
- 1 cup chopped red onion
- 3 cups cooked whole wheat spaghetti
Baked Oatmeal
By LFritz527
Mix all together and layer with fruit of choice
- 2 cups quick oatmeal
- 1/3 cup sugar
- 3 1/3 cup milk
- 2 eggs
- 2 tsp vanilla
- 1/3 cup brown sugar
Ancho Chicken tacos with Cilantro slaw and avocado cream
By LFritz527
319 calories 11.6 g Fat 30g Protein 25
- 1 pound skinless, boneless chiclen breasts cut into 1/4 inch strips
- 3/4 tsp ancho chile powder
- 1/2 tsp garlic salt
- 1/4 tsp cumin
- cooking spray
- 1/8 tsp grated lime rind
- 2 Tbsp fresh lime juice
- 1/4 cup light sour cream
- 2 Tbps 1% milk
- 1/2 ripe peeled avocado diced
- 2 cups angel hair slaw
- 1/2 cup thinly sliced green onions
- 1/4 cup chopped fresh cilantro
- 1 Tbsp canola oil
- 1/4 tsp salt
- 8 (6inch) corn tortillas
Hummus and goat cheese
By LFritz527
Calories 235 Protein 8g Carb 31 g Fat 10g sat fat 4g Cholestrol 11mg Fiber 7g Sodium 272mg Phase 1 or 2 c
- 8 Wasa Crsipbread crackers
- 1 cup hummus, any flavor
- 2 bell peppers sliced
- 8 Tbsp reduced fat goat cheese
Flank Steak with Spicy Lemon Sauce
By LFritz527
224 calories 11.4 g fat 25
- 1 pound flank steak trimmed
- 1/2 tsp salt
- 1/2 tsp black pepper
- coooking spray
- 1/4 cup reduced fat sour cream
- 3 Tbsp prepared horseradish
- 1 tsp Dijon mustard
- 1 Tbsp canola mayonaise
- 1/2 tsp grated lemon rind
- 1 Tbsp lemon juice
- 2 Tbsp chopped chives
- 1 Tbsp chopped fresh parsley