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Recipes
Quick Chicken Divan
By LFritz527
Boil pasta. Add broccoli during the last 5 minutes
- 8 oz gemelli
- 1 pound broccoli
- 1 Tbsp butter
- 2 tsp dried basil
- 4 1/2 tsp flour
- 1 cup reduced sodium chicken broth
- 2/3 cup 2% milk
- 3/4 tsp salt
- 2-3 cup cooked chicken
- 1/2 c shredded cheddar cheese
Chicken Sukiyaki
By LFritz527
Heat oil and add onions, chicken, mushrooms, and celery
- 1 Tbsp oil
- 1 small onion, sliced
- 1/2 chicken breast, thinly sliced
- 2 large mushrooms sliced
- 1 rib celery, diagonally sliced
- 6 green onions, in 1 inch length
- 4 oz extra firm tofu
- 2 Tbsp soy sauce
- 1 Tbsp water
- 1 Tbsp sugar
- 2 Tbsp dry white wine
- 5 oz spinach
Fettuccine with spicy zucchini-tomato sauce
By LFritz527
Serving size 2 1/4 cup 539 calories 7
- 1 lb fettuccine
- 1 Tbsp olive oil
- 2 medium zuncchini halved lengthwise and sliced 1/4 inch thick
- 1/2 tsp crushed red pepper
- 16 oz jar marinar sauce
Roasted lentil beans
By LFritz527
Combine lentils, olive oil and seasoning
- 2- 15 oz cans of lentils (or soaked lentils overnight)
- 1 1/2 tsp adobo seasoning
- 2 Tbsp olive oil
Spaghetti with Asparagus and Lemon
By LFritz527
serving size 2 1/4 cup 500 calories 9
- 1 lb whole wheat spaghetti
- 1 lemon
- 1 lb asparagus
- 1/2 cup Parmesan cheese
- 1 Tbsp olive oil
Chili
By LFritz527
Calories 590 Carb 53g Fiber 7g Protein 40g Fat 18g sat fat 6g Cholestrol 55 mg Sodium 1520mg
- 1 Tbsp vegetable oil
- 3 pounds lean ground beef
- salt to taste
- 2 small onions
- 1 green pepper
- 3 cloves garlic
- 4 tbsp Worcestershire sauce
- 7 Tbsp chili powder
- 2 tsp ground cumin
- 2 tsp oregano
- 1 can (15.5 oz) dark red kidney beans, drained, rinsed
- 1 can (15.5oz) cannellini beans, drained, rinsed
- 2 bottles (12oz) chili sauce
- 1 bottle (12oz) beer or 14.5 oz beef broth(or use both)
Tuscan Spinach Dumplings with White Beans
By LFritz527
6 servings 215 calories 14 g protein 19 g carbohydrate 4 g fiber 9 g fat 513 mg sodium
- 1/3 cup + 1/4 cup flour
- 1/8 tsp nutmeg
- 10 oz frozen spinach
- 1/2 cup part skim ricotta
- 1/2 cup Parmesan cheese
- 2 large eggs beaten
- 15 oz can cannellini beans rinsed and drained
- 2 c reduced sodium chicken broth
- 1/4 tsp red pepper flakes
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- 1 1/2 oz sliced, torn prosciutto
Taco Salad
By LFritz527
Directions To prepare the meat, heat a large skillet over a medium-high heat
- For the Meat:
- Ingredients
- • 3/4 pound lean ground beef (90 percent lean or higher)
- • 2 cloves garlic, minced
- • 1 (15.5-ounce) can black beans, drained and rinsed
- • 1 tablespoon chili powder
- • 1/4 teaspoon cayenne pepper, plus more to taste
- • 1/3 cup water
- For the dressing:
- • 4 medium tomatoes, diced
- • 2 tablespoons olive oil
- • 2 tablespoons fresh lime juice
- • 1/2 teaspoon salt
- • 1/4 teaspoon freshly ground black pepper
- For the salad:
- • 2 hearts romaine lettuce, chopped
- • 1/2 cup grated Cheddar
- • 2 ounces baked corn tortilla chips (about 32 chips)
Spaghetti with wilted greens and walnut parsley pesto
By LFritz527
1 1/3 cup serving size 439 calories 14
- 1 pound whole wheat pasta
- 1 bunch Swiss chard chopped
- 1 cup fresh parsley chopped
- 1/2 cup packed baby spinach
- 1/4 cup walnuts toasted
- 1 small garlic clove chopped
- 2 TBSP plus 2 tsp olive oil
- 1 tsp lemon zest
- 1/2 tsp kosher salt divided
- 1/2 tsp grd pepper divided
- 6 large eggs
Very Veggie Pasta Toss
By LFritz527
246 calories 8g protein 42 g carbohydrate 8 g fiber 6g fat 55mg sodium
- 2 Tbsp olive oil
- 1 lf bell peppers sliced
- 12 oz broccoli slaw
- 2 cup shredded carrots
- 1 pt cherry tomatoes, halved
- 3 cloves farlic minced
- 1/2 pound whole wheat angel pasta
- 1-2 TBSP balsamic vinegar