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Recipes
Couscous, Dried fruit, and cilantro
By LFritz527
363 Calories 9 G protein 67 G carbohydrates 9 G fiber 8
- 1/2 c water
- 1/4 tsp ground allspice
- 1 cup orange juice
- 1/2 tsp salt
- 3/4 cup whole wheat couscous
- 2 Tbsp olive oil
- 1 medium onion sliced
- 1 medium green pepper sliced
- 3 cloves minced garlic
- 1 1/2 tsp curry powder
- 1 (15 oz) chickpeas drained and rinsed
- 1/2 c dried apricots sliced
- 1/2 c dried sweetened cranberries
- 3 Tbsp chopped cilantro
Mini Eggplant Pizzettes
By LFritz527
Directions Preheat the oven or toaster oven to 425 degrees
- • 1 eggplant, 3 inches in diameter, peeled and cut into 4 half-inch thick slices
- • 4 tsp. olive oil
- • 1/2 tsp. salt
- • 1/8 tsp. ground black pepper
- • 1/4 C. pasta sauce
- • 4 oz. Canadian bacon (optional)
- • 1/2 C. shredded part-skim mozzarella cheese
Arctic Char wit Blistered Cherry Tomatoes
By LFritz527
380 calories 20 g fat 20g carbohydrates 3g fiber 514 mg sodium
- 3 Tbsp olive oil
- 4 (6oz) arctic char fillets
- 3/4 tsp coarse salt
- 1/2 tsp pepper
- 4 garlic cloves halved
- 3 pints cherry toatoes
- 1/4 cup fresh basil
- 2 shallots thinly sliced
Cesar dressing
By LFritz527
Mix together and serve over romaine lettuce
- 1 packet Good Seasonings
- 3 Tbsp water
- 3 Tbsp lemon juice
- 2/3 c olive oil
- 4 cloves pressed garlic
- 4 Tbsp Parmesan cheese
- 2 tsp Worcestershire sauce (or more)
- 1 tsp oregano
- 2 tsp red hot sauce
Roasted Asparagus and Tomato Penne Salad with goat Cheese
By LFritz527
408 calories 22 g fat 11 g protein 43g carbohydrates 3
- 2 cups uncooked penne
- 12 asparagus spears
- 12 cherry tomatoes
- 4 Tbsp olive oil
- 3/8 tsp kosher salt
- 1 Tbsp minced shallots
- 2 Tbsp fresh lemon juice
- 1 Tbsp Dijon mustard
- 1 tsp dried herbes de Provence
- 1 1/2 tsp honey
- 1/2 cup kalamata olives
- 2 cups arugula
- 1/2 cup goat cheese
Marinated green beans
By LFritz527
Boil beans 4 minutes until crisp-tender and plunge into ice water and drain
- 1 1/2 pound fresh green beans trimmed
- 1/4 c Worcestershire saude
- 1/4 c balsamic vinaigrette
- 1 Tbsp sugar
- 1/4 tsp ground pepper
- salt to taste
- 1 cup thinly sliced red onion
Grilled Pork Tenderloin with Fresh Fruit Salsa
By LFritz527
5oz pork serving with 1/3 cup salsa: Calories 220 Total fat 4g Cholestrol 110mg Sodium 130mg Carbohydrate 9g
- Marinade:
- 4 12oz pork tenderloins
- 1/2 cup fresh orange juice
- 1/4 cup fresh lime juice
- 1/2 cup dark rum
- 1 medium onion, thinly sliced
- 6 garlic cloves minced (1 1/2 tsp)
- 2 tsp oregano
- 2 tsp ground cumin
- 1 tsp salt
- 1 whole bay leaf
- 1/2 tsp groound black pepper
- Fresh Fruit Salsa:
- 1 small red onion, chopped
- 1/4 cup fresh lime juice
- 1 1/2 cup peeled, chopped pineapple, mango or peach
- 1 small red pepper chopped
- 1/4 cup cilantro chopped
- 1 garlic clove minced (1/4 tsp)
- 1/4 cup fresh orange juice
- 1 jalapeno pepper seeded and finely chopped
- 1/2 tsp ground chipotle pepper
- 1/8-1/4tsp salt to taste
- 1/4-1/2 tsp ground pepper
quick chicken ziti
By LFritz527
491 calories 44 g protein 51 g carbs 2 g fiber 11
- 8 oz ziti
- 1 pound thinly sliced chicken breasts
- 1/4 tsp garlic powder
- 3 small zucchini sliced thinly
- 1 Tbsp olive oil
- 1 cup chunky pasta sauce
- 2 oz thinly sliced proscuitto
- 2/3 c grated Parmesan cheese
Low fat lobster rolls
By LFritz527
Fat 6g Sat Fat 1 g Cholestrol 43mg Protein 16 gm Carbohydrate 25g Fiber 4g Sodium 559mg
- 8 ounces chopped lobster meat
- 2 Tbsp reduced fat mayo
- 2 Tbsp minced celery
- 2 tsp minced fresh chives
- 1/2 tsp lemon zest
- 2 tsp fresh lemon juice
- 1/8 tsp salt
- Pinch ground pepper
- 4 whole wheat hot dog buns
- Butter flavored cooking spray
- 8 Bibb lettuce leaves
- 2 Roma tomatoes, thinly sliced
Turkey Sausage Casserole
By LFritz527
1. Brown sausage, onion, and garlic 2
- 3/4 pound Italian turkey sausage links cut into 1 inch pieces
- 1 medium onion
- 2 garlic cloves
- 1 can (14oz) no salt diced tomatoes undrained
- 1/4 cup Greek olives
- 1 tsp oregano
- 1/2 cup quinoa
- 3 cups spinach
- 1/2 cup feta