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Salmon and Asparagus in Foil recipe – 193 calories
Salmon and Asparagus in Foil recipe – 193 calories Ingredients: 1 lb asparagus 4 (5 ounce) salmon fillets 1 fresh lemon lemon wedges (to garnish) 4 sheets aluminum foil, to wrap (12-inch by 18-inch) salt (to taste) black pepper (to taste) Preparation: 1. Preheat the oven to 450 degrees F. 2. Snap the ends off [...]
Continue reading...Seared Scallops with Cabbage and Leeks recipe – 173 calories
19. August 2009
Seared Scallops with Cabbage and Leeks recipe – 173 calories Ingredients: 12 large sea scallops (about 1 pound), tough side muscles removed 1 large leek (white and pale green parts only) 1 lb green cabbage (about 1/2 medium head) 1/3 cup low sodium chicken broth 3 tablespoons olive oil coarse salt fresh ground pepper sliced [...]
Continue reading...Nippy Carrots recipe – 48 calories
19. August 2009
Nippy Carrots recipe – 48 calories Ingredients: 3 cups sliced carrots 1 tablespoon butter 1 tablespoon preapared horseradish 1 teaspoon salt 1/8 teaspoon pepper 1 tablespoon sugar fresh dill, to taste (optional) Preparation: 1. Combine the carrots and horseradish with 2 tablespoons water and place in a tightly covered baking dish. 2. Bake at 350° [...]
Continue reading...Cream of Broccoli Soup recipe – 176 calories
19. August 2009
Cream of Broccoli Soup recipe – 176 calories Ingredients: 1 bunch of broccoli 1/4 cup butter 1 garlic clove 2 cups celery, chopped 2 onions 4 cups milk 1/2 cup flour 4 cups chicken broth 1/2 teaspoon thyme 1/2 teaspoon marjoram salt and pepper,to taste 1 tomato (chopped), slivered almonds or cheese (to garnish – [...]
Continue reading...Korean Mushroom Kebabs recipe – 158 calories
19. August 2009
Korean Mushroom Kebabs recipe – 158 calories Ingredients: 12 ounces large white mushrooms, cleaned, cut in 1/2-inch slices 2 medium green peppers, deseeded, cut into 1 1/2-inch squares 2 bunches large green onions, white parts cut in 1/2-inch pieces, chop1/4 cup of the green parts & set aside 4-6 garlic cloves, finely chopped 1/4 cup [...]
Continue reading...Szechuan Broccoli and Cauliflower recipe – 54 calories
19. August 2009
Szechuan Broccoli and Cauliflower recipe – 54 calories Ingredients: 3 cups broccoli florets 3 cups cauliflower florets 1 carrot, scrubbed and thinly sliced on the diagonal 3 garlic cloves, minced 1 green onion, thinly sliced on the diagonal 3 tablespoons oyster sauce 1 tablespoon olive oil 1/4 teaspoon chili paste 1 tablespoon finely minced fresh [...]
Continue reading...Creamy Mushroom Soup recipe – 95 calories
19. August 2009
Ingredients: 1 lb fresh mushrooms, sliced 1 cup low-fat milk 2 (14 1/2ounce) cans reduced-sodium chicken broth 1/4 teaspoon browning sauce 5 tablespoons all-purpose flour 1/8 teaspoon black pepper 1/2 teaspoon onion powder Preparation: 1. Coat a soup pot with nonstick cooking spray; add the sliced mushrooms and saute over high heat for about 4-5 [...]
Continue reading...Thai Slaw Salad recipe – 97 calories
19. August 2009
Thai Slaw Salad recipe – 97 calories Ingredients: 1 (16 ounce) shredded cabbage (coleslaw mix) 1 small red or green pepper, seeded and thinly sliced 1/2 seedless European cucumber, sliced thin 4 scallion, thinly sliced 20 leaves fresh basil, shredded toasted sesame seeds For the dressing 1 garlic clove, minced 1/2 teaspoon crushed red pepper [...]
Continue reading...Black Beans and Corn Salsa recipe – 36 calories
19. August 2009
Black Beans and Corn Salsa recipe – 36 calories Ingredients: 1/2 cup canned black bean, drained and rinsed 1/2 cup frozen corn 1 (14 1/2 ounce) can diced tomatoes 1/2 red onion, finely diced 1 jalapeno pepper, finely diced 2-3 tablespoons cilantro, finely chopped 1/2 teaspoon cumin 2 tablespoons lime juice, about 1 lime Preparation: [...]
Continue reading...Sweet Potato Soup recipe – 191 calories
18. August 2009
Sweet Potato Soup recipe – 191 calories Ingredients: 3 medium sweet potato, peeled and chopped 4 cups beef stock or chicken stock or vegetable stock 2 onion, chopped 2 celery rib, chopped 2 cups half-and-half or milk 2 teaspoons chopped fresh tarragon or 1 teaspoon dried tarragon 1 bay leaf salt & freshly ground black [...]
Continue reading...Pea Salad recipe – 122 calories
18. August 2009
Pea Salad recipe – 122 calories Ingredients: 1 (10 ounce) package frozen peas, thawed and well drained 1 (8 ounce) can sliced water chestnuts, drained 1/2 cup sliced green onion 1 cup celery, thinly sliced 1/4 cup sour cream 1/4 cup mayonnaise salt and pepper, to taste Preparation: 1. In a mixing bowl, add the [...]
Continue reading...Pumpkin Yeast Bread recipe – 123 calories
18. August 2009
Pumpkin Yeast Bread recipe – 123 calories Ingredients: 1/2 cup pumpkin puree, canned or fresh 2 1/4 teaspoons active dry yeast(1 packet) 2 3/4 cups bread flour 1/2 cup warm water, plus another 2 tablespoons warm water (70-80 degrees F) 1/4 cup instant nonfat dry milk powder 1/4 cup butter or margarine 1/4 cup brown [...]
Continue reading...Spring Cleanse Vegetable Juice recipe – 149 calories
18. August 2009
Spring Cleanse Vegetable Juice recipe – 149 calories Ingredients: 4 carrots, greens discarded 1/2 cucumber 2 stalks celery 1 garlic clove 1/2 cup parsley Preparation: 1. Wash all the ingredients and put in a juicer or food processor. Servings: 1 Nutritional information for one serving: Calories: 149 Calories from fat: 10 Total fat: 1.1g Cholesterol: [...]
Continue reading...Roasted Garlic Soup recipe – 97 calories
18. August 2009
Roasted Garlic Soup recipe – 97 calories Ingredients: 2 garlic heads 4 cups spinach, chopped with stems removed 5 cups chicken broth 2 teaspoons olive oil Preparation: 1. Preheat the oven to 450 degrees F. 2. Remove the papery covering from the garlic, without separating the cloves. 3. Slice the top of each head of [...]
Continue reading...Southwestern Onion Rings recipe – 171 calories
18. August 2009
Southwestern Onion Rings recipe – 171 calories Ingredients: 2 large sweet onions 2 eggs 2 1/2 cups buttermilk 1 3/4 cups all-purpose flour 3 tablespoons water 1 teaspoon garlic powder 2 teaspoons salt 1 teaspoon ground cumin 1-2 teaspoon cayenne pepper 2 teaspoons chili powder 1 teaspoon sugar Preparation: 1. Slice the onions into 1/4″ [...]
Continue reading...Potato Cups with Marinated Cucumber Slices recipe – 55 calories
18. August 2009
Potato Cups with Marinated Cucumber Slices recipe – 55 calories Ingredients: 2 cups shredded potatoes 4 tablespoons Parmesan cheese, grated 2 tablespoons onion, minced freshly cracked peppercorn freshly grated nutmeg kosher salt butter, to grease the muffin tins parsley (to garnish) Marinated cucumber slices 1 English cucumber 1/2 teaspoon fresh mint, minced 1 dash cayenne [...]
Continue reading...Zucchini Frittata recipe – 167 calories
18. August 2009
Zucchini Frittata recipe – 167 calories Ingredients: 6 large eggs 8 cups shredded unpeeled zucchini (about three pounds) 1/2 cup grated Parmesan cheese , divided 1 teaspoon butter 1 garlic clove, minced 2 tablespoons finely chopped onion 1 tablespoon olive oil 2 tablespoons milk 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon salt [...]
Continue reading...Sweet Potato Fries recipe – 55 calories
18. August 2009
Sweet Potato Fries recipe – 55 calories Ingredients: 1 sweet potato, scrubbed and peeled, coocking spray 1 teaspoon cinnamon-sugar mixture Preparation: 1. Dice the sweet potato into 1 inch cubes and toss with the cinnamon and sugar mixture. 2. Spray a baking sheet with cooking spray, then spread the potato cubes over it. Spray the [...]
Continue reading...Stir-Fried Spinach With Garlic and Lemon Zest recipe – 84 calories
18. August 2009
Stir-Fried Spinach With Garlic and Lemon Zest recipe – 84 calories Ingredients: 2 lbs fresh spinach 2-3 garlic cloves, minced 1 teaspoon lemon zest, grated 1 tablespoon olive oil salt, to taste ground pepper, to taste Preparation: 1. Carefully rinse the spinach in several changes of water. 2. Discard the tough stems and any damaged [...]
Continue reading...Japanese Meat and Potato Korokke (Croquettes) recipe – 173 calories
18. August 2009
Japanese Meat and Potato Korokke (Croquettes) recipe – 173 calories Ingredients: 1 lb potatoes 1/4 lb ground beef 1 egg flour 1/2 onion 2 tablespoons green onion, chopped panko (breadcrumbs) vegetable oil (for frying) 1/2 teaspoon salt pepper (to taste) Preparation: 1. Peel and cut the potatoes into medium chunks. 2. Boil the potatoes until [...]
Continue reading...Easy Glazed Carrots recipe – 128 calories
18. August 2009
Easy Glazed Carrots recipe – 128 calories Ingredients: 6 cups fresh carrot slices 1/4 cup butter 1 tablespoon sugar (or brown sugar) 2 tablespoons chopped fresh parsley 1 teaspoon salt fresh ground black pepper 1 1/2 cups water Preparation: 1. In a saucepan, combine the butter, sugar, salt, pepper and water. Add the carrots. 2. [...]
Continue reading...Black Bean Salsa recipe – 127 calories
18. August 2009
Black Bean Salsa recipe – 127 calories Ingredients: 1 (15 ounce) can black beans, rinsed and drained 1 garlic clove 1 small tomato, seeded & chopped 1/4 cup chopped green onion 1 small cucumber, peeled, seeded & chopped 2 tablespoons snipped cilantro 2 tablespoons lime juice 1 tablespoon finely shredded lime peel 1 tablespoon olive [...]
Continue reading...Chicken Salad in Tomato Shells recipe – 115 calories
18. August 2009
Chicken Salad in Tomato Shells recipe – 115 calories Ingredients: 1 boneless skinless chicken breast 10-12 small roma (or plum) tomatoes 1 tablespoon butter 4 tablespoons thinly sliced green onion 2 tablespoons finely chopped celery 3 drops liquid smoke 4 tablespoons light mayonnaise 2 tablespoons almonds, chopped and toasted 1/2 cup chiffonade arugula 2 teaspoons [...]
Continue reading...Curried Cauliflower recipe – 93 calories
18. August 2009
Curried Cauliflower recipe – 93 calories Ingredients: 2 cups cauliflower florets 2 cloves garlic, chopped 1/2 cup onion, chopped 1/2 fresh tomato, peeled & chopped 2 teaspoons lite olive oil 1/2 teaspoon curry powder 1/2 teaspoon fresh ginger, grated salt (to taste) Preparation: 1. Steam the cauliflower for about 5 minutes, reserve 1/2 cup of [...]
Continue reading...Vegetable Soup with Chicken recipe – 104 calories
18. August 2009
Vegetable Soup with Chicken recipe – 104 calories Ingredients: 1 chicken thighs, on bone 1 tablespoon chicken bouillon powder 3 medium potatoes 1 large sweet potato 1 head cauliflower 2 large carrot 1 cup butternut squash 2 large celery rib 1 large turnip 1 1/2 cups rutabaga 1 parsnip (optional) salt and pepper, to taste [...]
Continue reading...Zucchini Cakes recipe – 158 calories
18. August 2009
Zucchini Cakes recipe – 158 calories Ingredients: 2 cups shredded zucchini 1 egg 1 cup Italian seasoned breadcrumbs 1 teaspoon mustard 1 tablespoon light mayonnaise 1 tablespoon Old Bay seasoning Preparation: 1. Preheat the oven to 350 degrees F; grease a baking sheet. 2. In a large bowl, combine the zucchini, egg, bread crumbs, mustard, [...]
Continue reading...Grilled Cherry Tomatoes with Garlic recipe – 10 calories
18. August 2009
Grilled Cherry Tomatoes with Garlic recipe – 10 calories Ingredients: 24 cherry tomatoes 4 garlic clove, cut into slivers 1 tablespoon olive oil 1 teaspoon fresh parsley, chopped 1 teaspoon snipped fresh rosemary (1/4 tsp. dried) 1 teaspoon sugar 1/4 teaspoon salt Preparation: 1. Remove the tomato stems. With the tip of a sharp knife, [...]
Continue reading...Tossed Vegetable Salad recipe – 119 calories
18. August 2009
Tossed Vegetable Salad recipe – 119 calories Ingredients: 4 cups teared lettuce 2 large tomatoes, chopped 1 small cucumber, peeled and chopped 1 yellow pepper, chopped 1 orange bell pepper, chopped 1 small green pepper, chopped 3 small garlic cloves 6 green onions, chopped 2 teaspoons basil 2 teaspoons parsley 1/3 cup lemon juice 1/3 [...]
Continue reading...Pickled Beets recipe – 127 calories
18. August 2009
Pickled Beets recipe – 127 calories Ingredients: 2 (16 ounce) cans sliced beets 2/3 cup cider vinegar 2/3 cup sugar 1 cup sliced onion 5 cloves, whole 1 cinnamon stick Preparation: 1. Drain the beets, reserving about 2/3 cups of the liquid (if necessary add water to make 2/3 cups of liquid). 2. In a [...]
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19. August 2009
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