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Recipes
Hot or cold asparagus pasta salad
By LFritz527
281 calories 10 g protein 39 g carbohydrate 3 g fiber 10
- 2 Tbsp sliced almonds
- 6 oz orzo (aboout one cup)
- 2 Tbsp olive oil
- 3 cloves garlic chopped
- 1/8 tsp group red pepper
- 1 pound asparagus cooked and cut diagnoally
- 3/4 tsp salt
- 1 Tbsp + 1 tsp lemon zest (2 lemons)
- 1 Tbsp lemon juice
- 1/4 c frated Parmesan cheese
- 2 Tbsp dried cranberries
Asparagus and Chicken Fricassee
By LFritz527
478 calories 32g protein 62 g carbohydrate 6 g fiber 10 g fat 194 mg sodium
- 3/4 pound carrots cut into 1 inch pieces
- 1 cup instant polenta
- 2 Tbsp olive oil
- 1 pound boneless chicken breast cut into 11/2 inch pieces
- 1 small onion, chopped
- 8 oz chopped mushrooms
- 2 cloves garlic chopped
- 1/2 cup dry white wine
- 1 bunch asparagus cut into 1 1/2 inch pieces
Roasted Shrimp and Broccoli
By LFritz527
268 calories 10g fat 7g carbohydrates 3g fiber 571mg sodium
- 5 cups broccoli florets
- 1 Tbsp lemon rind
- 1 Tbsp lemon juice
- 1/2 tsp salt
- 1/2 tsp ground pepper
- 1 1/2 pound peeled and deveined large shrimp
- cooking spray
- 2 Tbsp olive oil
- 1/4 tsp crushed red pepper
- Garlic-Basil Corn
- 2 Tbsp softened butter
- 1 Tbsp chopped fresh basil
- 1 minced garlic
- 4 ears of corn
white chili
By LFritz527
Directions In a large heavy-bottomed saucepan or Dutch oven, heat the oil over medium-high heat
- Ingredients
- • 2 tablespoons olive oil
- • 1 large onion, chopped
- • 4 garlic cloves, minced
- • 2 pounds ground chicken
- • 1 teaspoon salt, plus more for seasoning
- • 2 tablespoons ground cumin
- • 1 tablespoon fennel seeds
- • 1 tablespoon dried oregano
- • 2 teaspoons chili powder
- • 3 tablespoons flour
- • 2 (15-ounce cans) cannellini or other white beans, rinsed and drained
- • 1 bunch (about 1 pound) Swiss chard, stems removed, leaves chopped into 1-inch pieces
- • 11/2 cups frozen corn, thawed
- • 4 cups low-sodium chicken stock
- • 1/4 teaspoon crushed red pepper flakes
- • Freshly ground black pepper for seasoning
- • 1/2 cup grated Parmesan cheese
- • 1/4 cup chopped fresh flat-leaf parsley
Tomato and basil salad
By LFritz527
Mix dressing and pour over mozarella and sliced tomatoes
- Basil vinaigrette dressing:
- 1 pound fresh mozarella
- 4 ripe tomatoes
- 1/2 c fresh basil
- 1/4 c white wine vinegar
- 1 Tbsp honey
- 1/2 c olive oil
- salt and pepper
Eggplant and Chickpea Salad
By LFritz527
Calories 193 Protein 7g Carb 25g Fat 8g Sat Fat 1g Cholestrol 0mg Fiber 8g Sodium 266mg
- 4 c cubed eggplant
- 2 cans (16oz) no salt added chickpeas, rinsed, drained
- 1 c cherry tomatoes cut in half
- 1 Tbsp chopped parsley
- 2 Tbsp red wine vinegar
- 2 Tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves minced garlic
- 1/2 tsp grated lemon zest
- 1/4 tsp ground pepper
Salmon and Herb Penne
By LFritz527
385 calories 21 g protein 25 g carbohydrate 3 g fiber 20 g fat 111mg sodium
- 4 oz whole wheat penne
- 1/4 cup olive oil
- 1 cup grape tomatoes halved
- 5 cloves garlic minced
- 1/2 cup white wine or low sodium chicken broth
- 3/4 pound salmon fillets, cut into bite size pieces
- 2 TBSP chopped basil
- 1 TBSP chopped oregano
- 1 TBSP capers rinsed and drained
Butter Chicken
By LFritz527
Serving size 1 cup Calories 380 Total fat 26g Cholestrol 125mg Sodium 95mg Carbohydrate 7g Fiber 1g
- Sauce:
- 2 pounds chicken breast
- 1 Tbsp clarified butter
- 1 medium onion finely chopped
- 1/2 tsp grated ginger or 1/4 tsp powdered ginger
- 1 clove minced garlic (1/4 tsp minced garlic)
- 2-3 Tbsp green chiles finely chopped
- 1/4 cup tomato puree
- 2 tsp sweet curry powder
- 2 tsp garam marsala
- 1 tsp ground cumin
- 1/2 tsp chili powder
- 4 oz unsalted butter(1 stick)
- 6 oz plain yogurt
- 2 Tbsp cilantro chopped
- Vegetarian version:
- 4 medium potatoes cooked and cubed
- 1 1/2-2 cups cooked chickpeas
ROASTED BUTTERNUT SQUASH SALAD WITH WARM CIDER VINAIGRETTE
By LFritz527
Directions Preheat the oven to 400 degrees F
- • 1 (1 1/2-pound) butternut squash, peeled and 3/4-inch) diced
- • Good olive oil
- • 1 tablespoon pure maple syrup
- • Kosher salt and freshly ground black pepper
- • 3 tablespoons dried cranberries
- • 3/4 cup apple cider or apple juice
- • 2 tablespoons cider vinegar
- • 2 tablespoons minced shallots
- • 2 teaspoons Dijon mustard
- • 4 ounces baby arugula, washed and spun dry
- • 1/2 cup walnuts halves, toasted
- • 3/4 cup freshly grated Parmesan
Chicken Breast with Shaved brussel sprouts
By LFritz527
1 1/2 cup slaw 4oz chicken 309 calories 17 G fat 80mg cholestrol 31 g protein 10g carbohydrate 3 g sugar 4g
- 2 (8oz) boneless chicken breasts
- 3/4 tsp kosher salt
- 2 broccoli stems
- 2 Tbsp olive oil
- 2 Tbsp lemon juice
- 1/4 tsp ground black pepper
- 3 cups thinly sliced brussel sprouts(about 12)
- 2 celery stalks, thinly sliced
- 1/4 cup toasted hazelnuts
- 1/4 cup fresh parsley
- 1 oz Parmesan cheese