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Recipes
Mediterranean Salad Wraps
By LFritz527
297 calories 11g protein 37 g carbohydrate 6g fiber 12 g fat 3
- 1/2 cup green olive tapenade
- 2 Tbsp lemon juice
- 4 c salad greens
- 1/2 cup canned no salt chickpeas, drained and rinsed
- 1/2 cup drained and sliced roasted red peppers
- 1/4 med seedless cucumber halved, thinly sliced(1/2c)
- 1/2 sm red or sweet onion thinly sliced
- 2 oz crumbled goat cheese
- 4 whole wheat wraps or tortillas
Rice, Lentils and Dried Cranberries Garnished With Pine Nuts
By LFritz527
1. 1 Place all but pine nuts in pot
- 1 cup green lentil
- 1 cup white rice
- 1/3 cup dried dried cranberries
- 1 teaspoon dried parsley
- 1/2 teaspoon fresh grated ginger
- 1 teaspoon seasoning salt
- 1/2 teaspoon oil
- Garnish
- 1/4 cup toasted pine nuts
- 1 scallion, sliced thin (optional)
Broccoli Peanut salad
By LFritz527
Whisk together vinegar, oil, peanut butter, soy sauce and salt
- 1/4 cup white wine vinegar
- 3 Tbsp canola oil
- 3 Tbsp peanut butter
- 1 Tbsp reduced sodium soy sauce
- 1/2 tsp salt
- 1 pound broccoli
- 1/4 c dried cranberries or raisins
- 1/4 cup chopped roasted peanuts
zucchini bread
By LFritz527
Cream margarine and sugar and add eggs
- 1 cup margarine
- 2 cups sugar
- 3 eggs
- 3 tsp vanilla
- 2 cups zucchini grated
- 3 cups flour
- 1 tsp salt
- 1 tsp baking soda
- 1/4 tsp baking powder
- 3 tsp cinnamon
- 1/2 cup nuts
Seafood Cioppino
By LFritz527
Heat oil in soup pot over medium heat
- 2 Tbsp olive oil
- 4 minced garlic cloves
- 4 ounces sliced mushrooms
- 1 (14 1/2 oz) can diced tomatoes, undrained
- 1 tsp dried Italian seasoning
- 1/2 tsp crushed red pepper flakes
- 1/4 tsp ground pepper
- 1 (8oz) can tomato sauce
- 1 (8oz) bottle clam juice
- 12 littleneck clams
- 1 pound mussels
- 1 pound mixed boneless seafood such as shrimp, scallops firm white fish
Indian Spiced Cauliflower Recipe
By LFritz527
Per serving: 288 calories, 22 grams fat, 6 grams protein, 20 grams carbohydrates
- Garam masala is a mixture of north Indian spices like cinnamon, cumin, and nutmeg. Find it in the spice aisle.
- 1 1/2 cup walnuts
- 4 Tbsp. olive oil
- 1 head cauliflower, broken up into small florets (about 1 1/2 pounds)
- 1/2 tsp. chili powder
- 1 tsp. turmeric
- 1 Tbsp. garam masala
- 1/4 tsp. cayenne pepper
- 1 1/4 cups vegetable stock
- 3 Tbsp. tomato paste
- 1/4 tsp. kosher salt
Skillet Garlic Chicken Dinner
By LFritz527
Directions Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute
- • Vegetable cooking spray
- • 4 skinless, boneless chicken breast half (about 1 pound)
- • 2 clove garlic, minced
- • 1 3/4 cup Swanson® Chicken Stock
- • 3/4 cup uncooked regular long-grain white rice
- • 1 bag (16 ounces) frozen vegetable combination (broccoli, cauliflower, carrots)
- • 1/3 cup grated Parmesan cheese
- • Paprika
chicken reuben quesadilla
By LFritz527
Heat oven to 425 degrees. Brush a baking sheet with canola oil
- 4- 8inch flour tortilla
- 1/3 cup Russian dressing
- 6 oz reduced fat Swiss cheese
- 1 cup drained sauerkraut
- 6 oz lower sodium deli chicken breast
- canola oil
Pappardelle with Tomato and Bacon
By LFritz527
serving size 1 1/3 cup 370 calories 8 g fat 71 mg cholestrol 14 g protein 61 g carbohydrate 5 g sugar 4 g fi
- 4 slices bacon cut into 1 inch pieces
- 1 lb dry pappardelle pasta
- 2 leeks, white and light green parts only, halved lengthwise and thinly sliced (2 cups)
- 1 lb cherry tomatoes (3 cups)
Lentil Puttanesca with Salmon
By LFritz527
Preheat the oven to 325 degrees F
- 1 cup water
- 1/2 cup lentils, rinsed
- 4 (6-ounce) salmon fillets, skin and pin bones removed
- Sea salt and freshly cracked black pepper
- 2 tablespoons olive oil
- 1 cup diced onion, approximately 1 medium onion
- 2 tablespoons capers
- 1/4 cup, rough chopped pitted kalamata olives
- 1 teaspoon minced anchovies
- 2 tablespoons minced garlic
- 1/4 teaspoon red pepper flakes
- 1 cup diced canned tomatoes
- 2 tablespoons red wine vinegar
- 1/2 lemon, juiced
- 1 tablespoon julienned basil, plus whole sprigs, for garnish
- 1 tablespoon chopped Italian parsley leaves