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Recipes
Almond Snack Mix
By LFritz527
Calories 237 Protein 4g Carb 34g Fat 13
- 3 cups Chex multigrain cereal squares
- 3 cups Fiber one cereal twigs
- 1 cup sweetened dried cranberries
- 3/4 c dark chocolate chips
- 3/4 c almond butter
- 1/2 c smart balance margarine
- 3/4 c almond flour
- 1/4 c sliced almonds
- 3/4 cup powdered sugar
Cauliflower and Mushroom Soup
By LFritz527
134 calories 4 g protein 7 g carbohydrates 2 g fiber 10
- 4 Tbsp olive oil
- 1.2 lb assorted fresh mushrooms
- 4 thin leeks, white and pale green parts sliced
- 2 lb cauliflower cut into florets
- 1/4 cup Parmesan cheese
Grilled Summer Vegetables
By LFritz527
Preheat grill pan. Coat vegetables with olive oil spray
- 4 small zucchini, halved lengthwise
- 2 medium yellow peppers quartered
- 2 medium sweet peppers quartered
- 2 medium vidalia onions cut into 1/2 thick slices
- olive oil spray
- 1/2 tsp salt
- 1/2 tsp black peppper
- 3 Tbsp fresh snipped chives
Roasted turkey coleslaw
By LFritz527
Calories 233 Protein 29g Carb 22g Fat 3g Sat Fat 1g Cholestrol 59mg Fiber 5g Sodium 163mg
- DRESSING:
- 4 c shredded green cabbage
- 1 c shredded red cabbage
- 1 c shredded carrots
- 1/2 c chopped broccoli florets
- 10 seedless red grapes, halved
- 1/2 cup mandarin oranges drained
- 1 1/2 cup roasted turkey shredded
- 1/2c plain nonfat yogurt
- 3 Tbsp cider vinegar
- 2 Tbsp chopped fresh dill
- 2 Tbsp yello mustard
- 1-2 tsp honey
- 1 tsp poppy seeds
Deluxe cheeseburger Salad
By LFritz527
Calories 250 Total Fat 10g Sat Fat 5g Cholestrol 55 mg Carbohydrates 20g Protein 20 g Sodium 730mg Fiber 3g
- 4 sesame seed bun tops
- 1 small red onion
- 2 plum tomatoes
- 1/4 lb lean ground beef
- 1/2 cup diced dill pickles
- 3/4 cup ketchup
- 1 Tbsp yellow mustard
- 8 cups thinly sliced romaine lettuce
- 1 cup (4oz) shredded Cheddar cheese
Pork Tenderloin Marinated in Garlic, Lemon and Oregano with Greek Salad
By LFritz527
Directions Combine the garlic, zest, juice, oregano and oil in blender and blend until smooth
- Ingredients
- • 4 cloves garlic, chopped
- • 1 lemon, zested and juiced
- • 2 tablespoons chopped oregano leaves, plus more for garnish
- • 1/2 cup canola oil
- • 1 1/2 pounds pork tenderloin
- • Salt and freshly ground black pepper
- • 1 head radicchio, cut into quarters
- • 2 beefsteak tomatoes, cut into wedges
- • 1/4 cup red wine vinegar
- • 1 heaping tablespoon Dijon mustard
- • 1 tablespoon anchovy paste
- • Honey
- • 1/2 cup extra-virgin olive oil
- • 2 cups baby arugula
- • 1 English cucumber, cut into big hunks
- • 1 cup pitted kalamata olives
- • 1 tablespoon capers
- • 1/4 pound Greek feta, crumbled
Morninr Baked al fresco Apple Maple Breakfast Chicken Sausage Strata
By LFritz527
306 calories 13.5 g fat 25
- 1 Tbsp canola oil
- 16 oz sliced mushrooms
- 1 red bell pepper diced
- 1 1/2 cups chopped scallions
- 1 Tbsp chopped thyme
- 4 whole wheat English muffins, split and toasted
- cooking spray
- 10 large eggs
- 6 egg whites
- 1/2 cup skim milk
- Tabasco sauce
- 1/8 tsp salt
- 1/4 tsp pepper
- 4 oz reduced fat cheddar cheese
- 1 (8oz) pkg of al fresco Apple Maple Breakfast Chicken Sausage
Tortilla Soup
By LFritz527
107 calories 4 g protein 15 g carbohydrates 4 g fiber 4 g fat 0
- 1 white onion, quartered
- 1 1/2 lb grape tomatoes halved
- 2 cloves chopped garlic
- 1/2 lb yellow summer squash sliced
- 8 cups reduced sodium chicken broth
- 1 tsp adobo sauce (from canned chipotles)
- 1 avacado, chopped
- 1/2 cup cilantro sprigs
- 3 yellow corn tortillas (6inch) sliced and toasted
Ratatouille
By LFritz527
Calories 193 Protein 5 g Carb 23 g Fiber 9g Fat 11 g Sat fat 1
- 3 Tbsp olive oil
- 1 medium yellow onion chopped
- 3 cloves minced
- 2 green peppers sliced into 1/4 inch slices
- 2 medium zucchini sliced into 1/2 inch rounds
- 2 small eggplants, sliced in 1/2 inch rounds
- 4 large tomatoes peeled and chopped or
- (1 can 28 oz tomatoes drained)
- 2 tsp dried thyme
- 1 1/2 tsp salt
- Ground pepper
- 2 Tbsp chopped parsley
Spicy Sweet Potato Burrito
By LFritz527
Serving size 2 burritos Calories 489 Total fat 5g Cholestrol 0mg Sodium 660mg Carbohydrate 109g Fiber 15g
- Optional fillings:
- 2 sweet potatoes
- 3/4 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- 2 Tbsp lime juice
- 1 15oz can black beans
- 1 cup corn kernels
- 1/4-1/2 tsp salt
- 6 whole wheat tortillas
- 1/2 cup chopped olives
- 1 cup chopped tomatoes
- 1/4 cup chopped cilantro
- 1 cup shreddded cheddar cheese