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Recipes
Mexican Lasgna
By LFritz527
Directions Preheat the oven to 425 degrees F
- Ingredients
- • 3 tablespoons extra-virgin olive oil
- • 2 pounds ground chicken breast, available in the packaged meats case
- • 2 tablespoons chili powder
- • 2 teaspoons ground cumin
- • 1/2 red onion, chopped
- • 1 (15-ounce) can black beans, drained
- • 1 cup medium heat taco sauce or 1 (14-oz) can stewed or fire roasted tomatoes
- • 1 cup frozen corn kernels
- • Salt
- • 8 (8 inch) spinach flour tortillas, available on dairy aisle of market
- • 2 1/2 cups shredded Cheddar or shredded pepper jack
- • 2 scallions, finely chopped
Warm Lentil Salad with Roasted Beets and Goat Cheese
By LFritz527
Begin by roasting the beets
- Sherry Vinaigrette:
- 1 medium Spanish onion, peeled and quartered
- 1 carrot, quartered
- 1 stalk celery, quartered
- 1 fresh or dried bay leaf
- 4 sprigs fresh thyme
- 4 cups chicken stock
- 1 1/4 cups dried French green lentils
- Salt and freshly ground pepper
- 2 tablespoons olive oil
- 1/4 pound slab bacon, diced
- 2 cloves garlic, finely chopped
- 1 small carrot, peeled and finely diced
- 2 teaspoons finely chopped fresh thyme leaves
- 1 tablespoon sherry vinegar
- 4 cups frisee or mixed greens
- Sherry Vinaigrette, recipe follows
- 4 slices goat cheese
- French bread, for serving
- 3 medium beets (red or gold), scrubbed, leaves trimmed
- Olive oil
- 1/4 cup sherry vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon chopped fresh thyme
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup olive oil
roasted broccoli with orange
By LFritz527
Heat oven to 425 degrees. Line baking pan with foil and put broccoli on pan
- 1 pound broccoli
- 2 Tbsp olive oil
- 2 coves thinly sliced garlic
- 2 tsp orange zest
- 1/2 tsp salt
- 2 Tsp orange juice
spicy black beans soup and tortillas
By LFritz527
240 calories Pair with 2 warmed tortillas and green salad=390 calories
- 1 1/2 dry black beans
- 5 c wter
- 1 c chopped yellow onion
- 1/2 lb chopped red potatoes
- 1 c salsa
- 2 cloves minced garlic
- 1/2 tsp sea salt
- 1/8 tsp pepper
- 6 Tbsp shredded 4 cheese blend
- 6 Tbsp low fat plain yogurt
- 6 Tbsp minced cilantro
Chile Baked fish with sweet potatoes
By LFritz527
Calories 252 Protein 28g Carb 22 g Fiber 3 g Fat 5g Sat Fat 0
- 2 medium sweet potatoes (peeled and sliced 1/4inch)
- 1 Tbsp vegtable oil
- 1 1/4 tsp salt divided
- 1 can (14.5oz) no salt added diced tomatoes with juice
- 1 large garlic clove halved
- 1 canned chipotle chile pepper in adobo sauce
- 1 tsp adobo sauce
- 1 tsp sugar
- 4 fish fillets (mahi mahi) 1 inch thick
- 2 Tbsp cilantro
Roasted Vegetable Soup
By LFritz527
168 calories 4 g protein 24 g carbohydrates 6 g fiber 7 g fat 1 g sat fat 167 mg sodium
- 2 lbs. carrots, peeled
- 1/2 lb parsnips, peeled
- 1/2 lb turnips, peeled
- 3 Tbsp olive oil
- 1 large onion, chopped
- 2 Tbsp chopped fresh thyme
- 4 cup low sodium chicken broth
Tomato and Avocado Sashimi Salad
By LFritz527
120 calories 2 g protein 10g carbohydrates 4 g fiber 9g fat 1 g sat fat 12 mg sodium
- 1 1/2 lb tomatoes, thinly sliced
- 1 avocado thinly sliced
- 1 Tbsp fresh lime juice
- 1 Tbsp olive oil
- 2 Tbsp fresh cilantro leaves
Pasta with tomatoes, beans and broccoli
By LFritz527
390 calories for 2 cup serving
- 8 oz ziti
- 1/2 Tbsp olive oil
- 1/2 c chopped onion
- 2 minced garlic cloves
- 2 chopped tomatoes
- 1 c chopped parsley
- 1 can (15 oz) cannellini beans
- 4 c broccoli florets
- 4 Tbsp Parmesan cheese
- 2 Tbsp fresh basil leaves
Gazpacho
By LFritz527
Calories 40 Carb 9g Fat trace Cholestrol 0 Protein 1g Sodium 173mg
- 1 large tomato
- 3/4 c peeled and diced cucumber
- 1 c mixed diced red and green peppers
- 3/4 cup diced onions
- 4 (6oz) cans low sodium V8 juice
- 1/2 tsp garlic powder
- 1/4 tsp ground pepper
- 1/4 tsp Worcestershire sauce
- 2 Tbsp lemon juice
- Garnish with green onions and chives
Asian Pork Tenderloin
By LFritz527
In shallow nonmetallic dish mix broth, soy, lemon juice, oil, garlic powder, ginger and pepper
- INGREDIENTS
- 1/4 cup Swanson® Natural Goodness Chicken Broth
- 2 tbsp. low-sodium soy sauce
- 1 tbsp. lemon juice
- 1 tsp. sesame oil
- 1/4 tsp. garlic powder
- 1/8 tsp. ground ground ginger
- 1/8 tsp. crushed red pepper
- 7 oz. pork tenderloin