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Persian Tomato and Cucumber Salad recipe – 68 calories
Persian Tomato and Cucumber Salad recipe – 68 calories Ingredients: 1 large tomato 1 large cucumber 1 large onion parsley 1-2 tablespoon olive oil 1/4 cup lemon juice (or to taste) salt, to taste Preparation: 1. Finely chop the tomato, cucumber and onion. 2. Mix the chopped vegetables with the parsley, olive oil and lemon [...]
Continue reading...Collard Greens Salad recipe – 85 calories
17. August 2009
Collard Greens Salad recipe – 85 calories Ingredients: 2 bunches collard greens 4-6 cloves garlic, chopped 1 small or medium onion salt and pepper, to taste Preparation: 1. Fill a large bowl with cold tap water. 2. Soak the collard greens in water, take them out and then rinse them well. 3. Repeat this process [...]
Continue reading...Spinach and Ricotta Cheese Pasta Sauce recipe – 125 calories
17. August 2009
Spinach and Ricotta Cheese Pasta Sauce recipe – 125 calories Ingredients: 500 g fresh spinach, chopped 120 g ricotta cheese 1 teaspoon olive oil 15 g pine nuts, toasted 1 small onion, finely chopped 1/2 teaspoon nutmeg, freshly grated 1/2 teaspoon fresh thyme, chopped salt and fresh ground black pepper to taste 1 garlic clove, [...]
Continue reading...Basil and Tomato Salad recipe – 53 calories
17. August 2009
Basil and Tomato Salad recipe – 53 calories Ingredients: 4 home-grown or vine-ripened tomatoes 1-2 tablespoon quality olive oil 1/4 cup basil leaves, torn sea salt and fresh ground black pepper, to taste Preparation: 1. Slice the tomatoes horizontally and arrange them on a serving platter. 2. Drizzle with olive oil, scatter the basil leaves [...]
Continue reading...Snap Peas and Red Onions recipe – 65 calories
17. August 2009
Snap Peas and Red Onions recipe – 65 calories Ingredients: 6 ounces fresh snap peas, sliced on a angle 6 ounces red onions, diced 1 tablespoon oil 1 clove garlic, minced 1-2 teaspoon soy sauce, to taste 1/2 teaspoon ginger, minced 1/4 teaspoon sugar Preparation: 1. Coat the bottom of a hot pan with oil. [...]
Continue reading...KFC Coleslaw recipe – 94 calories
17. August 2009
KFC Coleslaw recipe – 94 calories Ingredients: 1 head (about 8 cups) finely diced cabbage 1/4 cup finely shredded carrots 1/2 cup mayonnaise 2 tablespoons minced onions 1/4 cup buttermilk 1/3 cup granulated sugar 1/4 cup milk 1/2 teaspoon salt 1/8 teaspoon pepper 2 1/2 tablespoons lemon juice 1 1/2 tablespoons white vinegar Preparation: 1. [...]
Continue reading...Mushrooms with Wine and Coriander recipe – 143 calories
17. August 2009
Mushrooms with Wine and Coriander recipe – 143 calories Ingredients: 1 lb large white mushrooms, cleaned and quartered 3-5 tablespoons olive oil 1/2 cup dry white wine 1 tablespoon coriander seeds 1-1 1/2 tablespoon fresh lemon juice salt (to taste) freshly ground black pepper (to taste) fresh parsley, for garnish (optional) Preparation: 1. Place the [...]
Continue reading...Sweet Potato and Carrot Casserole recipe – 174 calories
17. August 2009
Sweet Potato and Carrot Casserole recipe – 174 calories Ingredients: 4 large sweet potatoes, peeled and diced 6 medium carrots, diced 1/2 cup chopped pecans 1/2 cup orange juice 1/4 cup butter, melted 1 large egg 3 tablespoons packed dark brown sugar 2 tablespoons bourbon 1/8 teaspoon ground nutmeg salt and pepper, to taste Preparation: [...]
Continue reading...Fried Brussels Sprouts recipe – 163 calories
17. August 2009
Fried Brussels Sprouts recipe – 163 calories Ingredients: 1 lb Brussels sprouts 3-4 garlic cloves, minced 4-6 tablespoons extra virgin olive oil salt, to taste white pepper, to taste lemon juice (optional) Preparation: 1. Remove the brown outer leaves of the Brussels sprouts. 2. Cut the Brussels sprouts in half. 3. In a saucepan, heat [...]
Continue reading...Crunchy Spiced Sweet Potatoes recipe – 151 calories
17. August 2009
Crunchy Spiced Sweet Potatoes recipe – 151 calories Ingredients: 21 ounces sweet potatoes, peeled and cubed 1 teaspoon cumin seeds 1 teaspoon ground cumin 3 tablespoons olive oil 1 green chilies, seeded and very finely diced 1/2 teaspoon turmeric 1/2 teaspoon cayenne pepper 1/2 teaspoon garam masala Preparation: 1. Place the potatoes in a large [...]
Continue reading...Avocado with Ground Peanut Dressing recipe – 188 calories
17. August 2009
Avocado with Ground Peanut Dressing recipe – 188 callories Ingredients: 2 ripe avocados 2 tablespoons peanuts 1 tablespoon freshly squeezed lemon juice 1/2 teaspoon cinnamon 1/2 teaspoon paprika (sweet or hot) salt (to taste) cayenne pepper (to taste) fresh chives, to garnish Preparation: 1. Peel the avocados, remove the pit and cube the flesh. 2. [...]
Continue reading...mushroom clam chowder
17. August 2009
2 4 oz. cans mushrooms 10 large clams 3 medium size onions 1 cup of tomatoes or 1 small can puree 1 cup chopped celery 1 cup chopped carrots 1 tsp salt Thyme and cayenne pepper to taste Wash and clean clams; put them in a kettle and cover with water. Boil for about 5 [...]
Continue reading...Spinach, Mushroom and Red Onion Salad – 195 calories
17. August 2009
Spinach, Mushroom and Red Onion Salad – 195 calories Onion Ingredients: Salad 12 ounces pre-washed baby spinach 6 ounces mandarin oranges, drained 6 ounces sliced white mushrooms 1/2 cup thinly sliced red onion 1/4 cup pine nuts, toasted 1/4 cup dried cranberries Vinaigrette 1/2 cup olive oil 1/4 cup orange juice 1 1/2 tablespoons honey [...]
Continue reading...poultry stew
17. August 2009
1 lb. ground turkey breast or chicken breast 5 tbsps lite or fat free sour cream 1 cup skim milk 1 1 oz. pkg. ranch dressing mix 1 tsp dry onion flakes 2 carrots, peeled and cut in chunks 1 large potato, peeled and cut in chunks Cook potatoes and carrots in a small amount [...]
Continue reading...New Potato and Green Bean Stew recipe – 184 calories
17. August 2009
New Potato and Green Bean Stew recipe – 184 calories Ingredients: 1-1 1/2 lb new potatoes (if not in season, use 3 large baking potatoes) 1-1 1/2 lb fresh green beans, washed and snapped 1 ham steak, fat removed and cut into bite sized pieces 1/2 onion, diced 1 quart low sodium chicken broth 1/4 [...]
Continue reading...Syrian Black Eyed Peas with Herbs recipe – 135 calories
17. August 2009
Syrian Black Eyed Peas with Herbs recipe – 135 calories Ingredients: 1 1/2 cups black-eyed peas, cleaned and picked through 3 garlic cloves, finely chopped 1 dried hot red chili pepper 2 tablespoons olive oil 2 bay leaves 1 teaspoon dried oregano 1 teaspoon paprika 1/2 teaspoon dried thyme 1 teaspoon salt (omit if you [...]
Continue reading...Vegetarian Black Bean Soup recipe – 169 calories
17. August 2009
Vegetarian Black Bean Soup recipe – 169 calories Ingredients: 2 cups dried black beans 14 1/2 ounces diced tomatoes 2 tablespoons olive oil 2 cups diced carrots 5 garlic cloves, minced 2 cups chopped red bell peppers 2 cups chopped onions 1/4 cup chopped celery leaves 2 cups chopped celery 3 bay leaves 10 cups [...]
Continue reading...Potato Salad with Curried Mayo recipe – 194 calories
17. August 2009
Potato Salad with Curried Mayo recipe – 194 calories Ingredients: 2 3/4 lbs salad potatoes, halved 4 tablespoons mayonnaise 1 bunch spring onion 4 sticks celery, thickly sliced 7 oz low-fat plain yogurt 1 tablespoon peanut oil or sunflower oil 1 tablespoon madras curry paste 1 teaspoon black mustard seeds (plus a little more to [...]
Continue reading...Moroccan Chickpea Soup (Hasa al Hummus) recipe – 181 calories
17. August 2009
Ingredients: 1 cup dried garbanzo beans (chickpeas), soaked overnight 2 tomatoes, peeled and diced (optional) 8 cups water 8 garlic cloves, minced 2 cups onions, chopped 1 small hot pepper, chopped finely 1 tablespoon vegetable oil 1/2 cup fresh flat leaf parsley, chopped finely 1/2 cup fresh coriander, leaf chopped finely 1 lemon, juiced 1 [...]
Continue reading...red snapper in foil
17. August 2009
1/2 cup plain Nonfat Yogurt 1/2 tsp cumin 2 pounds red snapper, cut to make 4 fillets 1 cup Salsa 8 Whole sprigs cilantro (for garnish) 1 lime, thinly sliced (for garnish) Preheat the oven to 450 F. Combine the yogurt and cumin. Add the fish to the marinade. Allow to sit at room temperature [...]
Continue reading...fish steamed with white wine and tarragon
17. August 2009
12 oz of fish (or chicken) Dry white wine Herb mixture This is a quick, easy way to cook fish or chicken breasts. Simply place the fish or chicken in a shallow pan or fry pan. Add enough white wine to half cover the fish steak or fillet. Add your favorite herb mixture. Cover pan [...]
Continue reading...shrimp, cheese & vegetable pie
17. August 2009
12 oz. cooked shrimp 1/2 cup corn, drained if canned 1/2 cup carrots, sliced very thin 1/2 cup frozen peas, thawed and drained 1 8 oz. carton liquid egg substitute (must be 0 gms. fat) 1 cup skim milk 1/2 tsp dry onion flakes 3 tbsps flour 1/2 tsp salt 1 cup fat free cheese, [...]
Continue reading...Egyptian Spinach Soup recipe – 194 calories
17. August 2009
Egyptian Spinach Soup recipe – 194 calories Ingredients: 1 lb spinach (well washed, large stems removed) 1/3 cup basmati rice 4 cups chicken stock 1 tablespoon olive oil 2 garlic cloves, crushed 1 onion, finely chopped 2 cups plain yogurt 1/4 teaspoon turmeric (or 1/4 teaspoon Madras curry powder) 3-4 scallions, finely chopped salt and [...]
Continue reading...marinated shrimp
17. August 2009
Seasoned water for boiling: 1 lb. fresh shrimp, peeled and cleaned 2 tsps dry celery flakes 2 tsps dry onion flakes 1 tbsp pickling spice 8 cups water Marinade: 1 cup fat free Italian dressing 1 medium onion, sliced 1/2 tsp celery seed 2 tsps green pepper flakes 2 dashes tabasco sauce Place peeled and [...]
Continue reading...shrimp with sour cream
17. August 2009
1 lb. cooked shrimp 1 medium onion, chopped 3/4 cup tomato sauce 1/2 cup mushrooms, sliced 2 tsps lemon juice 1/4 tsp garlic powder 6 tbsps lite or fat free sour cream 1/2 tsp sesame seeds 1/4 tsp lite soy sauce 1/4 tsp crushed red pepper Brown onion and sesame seeds in skillet sprayed with [...]
Continue reading...Salsa Guasacaca (Venezuelan Avocado Salsa) recipe – 119 calories
17. August 2009
Salsa Guasacaca (Venezuelan Avocado Salsa) recipe – 119 calories Ingredients: 2 avocados, peeled and seeded 1 medium tomato 1/4 cup minced bell pepper (optional) 1 medium onion 2 teaspoons lemon juice 3/4 cup cilantro leaf, chopped 2 teaspoons hot sauce 1 teaspoon salt Preparation: 1. Chop all the vegetables by hand. 2. Add the remaining [...]
Continue reading...brown rice salad with chicken and vegetables
17. August 2009
2 cups brown rice, cooked 12 oz cooked chicken, no skin 4 servings favorite vegetable (serving size varies according to vegetable selected) Toss cooked brown rice and cooked chicken with your favorite vegetables. Use low-sodium soy sauce and lemon juice to moisten and flavor the salad. Makes 4 servings.
Continue reading...Skinny Mashed Potatoes recipe – 76 calories
17. August 2009
Skinny Mashed Potatoes recipe – 76 calories Ingredients: 6 cups potatoes, peeled and cut 1 (14 1/2 ounce) can chicken broth salt and pepper, to taste Preparation: Boil the potatoes until tender; drain well. In a bowl, combine the potatoes with the broth and mash to the desired consistency. Season with salt and pepper to [...]
Continue reading...Pumpkin Pie Bars recipe – 193 calories
17. August 2009
Pumpkin Pie Bars recipe – 193 calories Ingredients: 1 (15 ounce) can pumpkin 1 1/3 cups flour 1 (8 ounce) package cream cheese, softened 1/2 cup chopped pecans 3/4 cup sugar, divided 1/2 cup firmly packed brown sugar 3 eggs 1 cup old fashioned oats or quick-cooking oat, uncooked 3/4 cup cold butter or margarine [...]
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17. August 2009
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