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 …

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 …

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 …

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 …

Baby Peas with Almonds and Bacon recipe – 137 calories
Ingredients:
1 (1 lb) bag frozen sweet peas, baby
1/4 cup slivered almond
2 slices bacon, chopped
1 tablespoon butter or margarine
2 tablespoons finely chopped onions
1/2 teaspoon salt (or to …

Peruvian Tacu Tacu recipe – 195 calories
Ingredients:
1 cup chickpeas
1 tablespoon olive oil
3 garlic cloves
1 cup sweet onion
1 cup brown rice
1/4 teaspoon salt (or to taste)
pepper (to taste)
Preparation:
1. Cover the chickpeas with water and cook for …

Sauteed Zucchini and Chickpeas recipe – 161 calories
Ingredients:
800 g zucchini, washed, thinly sliced
2 (300 g) cans chickpeas, drained, rinsed
30 g butter
2 tablespoons olive oil
salt and freshly ground black pepper, to taste
Preparation:
1. Heat the butter and …

Wild Mushroom Savory Saute Recipe – 135 calories
Ingredients:
1 lb fresh mushrooms, roughly chopped
2 garlic cloves, minced
1/2 cup shallots, sliced
1 tablespoon olive oil
2 tablespoons butter
1/4 cup dry red wine
1 teaspoon fresh thyme leave
1 teaspoon salt (or …

Maple Dijon Brussels Sprouts recipe – 141 calories
Ingredients:
1 lb Brussels sprouts, fresh (washed and trimmed) or frozen (thawed)
2 tablespoons butter
1/8 cup maple syrup
1/8 cup Dijon mustard
1/4 cup white wine
salt, to taste
1/4 teaspoon fresh ground black …

2 bunches of fresh broccoli, washed, drained, and cut in bite size pieces
1/2 red onion, chopped in bite size pieces
small pkg. roasted and salted sun flower seeds
6-8 baby carrots, sliced
1 can water chestnuts, drained, and …

Stewed
Potatoes recipe – 186 calories
Ingredients:
5 cups red
potatoes, diced
2 tablespoons butter
2 cups water
1-2 tablespoon fresh parsley (optional)
1 1/2 teaspoons salt, or to taste
1/2 teaspoon pepper, or to taste
Preparation:
1. Combine all the ingredients in …

Spinach and Pecan Salad recipe – 159 calories
Ingredients:
150 g baby spinach leaves
4 medium oranges
150 g snow peas, trimmed and halved
1/4 cup toasted pecans, coarsely chopped
For the citrus dressing
2 tablespoons orange juice
2 teaspoons olive oil
1 tablespoon …

Carrot Bran Muffins recipe – 161 calories
Ingredients:
1 cup carrots, grated
2/3 cup raisins
1 1/2 cups all-bran cereal
1 1/2 cups whole wheat flour
1/3 cup brown sugar
1 tablespoon cinnamon
1 teaspoon baking soda
1 teaspoon baking powder
1 egg, lightly beaten
2 …

2 tomatoes chopped
1 zuke, peeled and chopped
1/2 onion chopped very fine or several scallions
2 tsp cumin
dash of coriander and some cayenne
1-2 tbsp lemon juice
1 tsp vinegar and salt
Toss all of the ingredients together in a …

Maple Brown Sugar Baby Carrots recipe – 188 calories
Ingredients:
1 1/2 lbs baby carrots
3 tablespoons maple syrup
3 tablespoons butter
1 tablespoon dark brown sugar
1/3 cup water
salt and pepper, to taste
Preparation:
1. Place all the ingredients in a saucepan …

In a large bowl combine and mix
4 cups cooked macaroni
1/2 cup of fat free cheese (or regular, if you so desire, but it will add fat grams & calories)
1 small onion, chopped
1/4 cup green pepper, …

Peach and Roasted Red Pepper Bruschetta recipe – 46 calories
Ingredients:
1 baguette, sliced on the diagonal
2 peaches, diced
1 red pepper
1 cup grape tomatoes or roma tomatoes, seeded and diced
1 garlic clove, minced
2 tablespoons chopped fresh basil
1 …

2 cups canned garbanzo beans, rinsed and drained
2 cups canned kidney beans, rinsed and drained
1 (10-ounce) can cut green beans
1 (10-ounce) can cut wax beans
1 stalk celery, finely chopped
1 small onion, finely chopped
1 tbsp wine …

Chicken and Mushrooms recipe – 189 calories
Ingredients:
4 small boneless chicken breasts
2 1/2 cups sliced mushrooms
1 tablespoon minced onion flakes
1/2 cup chopped red or green pepper
1 dash garlic powder
2 teaspoons honey
1/4 cup soy sauce
Preparation:
1. Preheat the …

Steamed Asparagus with Almond Butter recipe – 164 calories
Ingredients:
2 lbs asparagus, trimmed
8 tablespoons (1 stick) unsalted butter, at room temperature
1/2 cup sliced almonds
1 large garlic clove, minced
3 tablespoons shallots, finely chopped
3 tablespoons fresh parsley, chopped
2 …