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- Sausage, mushroom and broccoli quiche - A healthy meal for breakfast, lunch or dinner
Per serving - 142 cals, 4g fat, 6g carbs, 19g protein - Mexican Pita Pizzas - This is a quick and delicious lunch or laid back dinner meal.
Per serving - 230 cals, 6g fat, 32g carbs, 11g protein - Excellent Chicken Quiche - SOOOOOO easy
Per serving - 142 cals, 4g fat, 7g carbs, 18g protein - Chinese Chicken Salad - A delicious, healthy light lunch
Per serving - 298 cals, 15g fat, 9g carbs, 33g protein - Keri's Meatloaf - Savory meatloaf
Per serving - 246 cals, 8g fat, 16g carbs, 26g protein - Tex-Mex Summer Squash Casserole - A great way to use all that zucchini!
If you want a milder version, omit the jalapenos and add an extra can of chopped green chilies.
Per serving - 196 cals, 10g fat, 20g carbs, 10g protein - Jill's Beef Barley Stew - A thick, hearty stew for those cold winter days. Easily made in either crock pot , pressure cooker or saucepan, though the beef will be more tender with the first two. I use pearl barley (thus, the name), but this site didn't have a calorie count for it; arborio rice or orzo are equivalent, according to a site about barley.
Per serving - 299 cals, 4g fat, 44g carbs, 24g protein - Lean Meatloaf - Make this classic dish without the fat and calories and still have juicy meatloaf! Adapted from Martha Stewart's Meatloaf 101
Per serving - 179 cals, 5g fat, 10g carbs, 25g protein - Garlic chicken w/pasta - quick easy meal
Per serving - 239 cals, 8g fat, 22g carbs, 19g protein - Claire's Chicken Mexicana - Quick and spicy. You can reduce the sodium by using a lower sodium salsa.
Per serving - 184 cals, 3g fat, 16g carbs, 26g protein - pesto - home made lighter pesto
Per serving - 63 cals, 6g fat, 2g carbs, 2g protein - Chicken with Asparagus and Roasted Red Peppers - The name says it all. Use reduced sodium chicken broth and you'll get an "A" for this one! Delicious, 15 minutes prep, 30 minutes to cook. Slightly modified from allrecipes.com
Per serving - 271 cals, 7g fat, 9g carbs, 41g protein - Shrimp & Asparagus Pasta - This pasta is healthy, low-calorie and very delicious!!
Per serving - 244 cals, 5g fat, 25g carbs, 24g protein - stuffed cabbage - Stuffed cabbage with chicken or turkey and I don't use rice I use Quinoa.
Per serving - 230 cals, 7g fat, 27g carbs, 17g protein - Skinny Soup - low calorie soup
Per serving - 51 cals, 1g fat, 8g carbs, 4g protein - Chicken Bacon Ranch Pasta Salad - Great meal or side dish
Per serving - 223 cals, 5g fat, 30g carbs, 14g protein - Moosewood's Very Creamy Potato-Cheese Soup - American version
Per serving - 426 cals, 28g fat, 30g carbs, 15g protein - Black Bean and Corn Chili - From the Vermont Department of Health.
garlic or garlic powder
onion
canned black beans
canned tomatoes
tomato paste
frozen corn
sugar
chili powder
cumin
green pepper
cvt
Per serving - 100 cals, 1g fat, 21g carbs, 5g protein - Chicken & Broccoli Bow-Tie Pasta - pasta dish
Per serving - 196 cals, 5g fat, 25g carbs, 15g protein - Savory Golden Lentil and Sweet Potato Soup - The combination of sweet, savory, and spicy flavors makes this hearty (check out that protein content!) but healthy soup a perfect choice for whatever yoou happen to be in the mood for. The spices I chose gives it almost an Indian or Morrocan feel; whichever gastronomic prefix sounds tastier to you. It serves well both hot and cold and is delicious over some steamed rice or any other starchy filler.
Per serving - 161 cals, 2g fat, 20g carbs, 16g protein - Black beans with peppers and onions - Quick and easy low fat, low sodium, high fiber, high protein vegetarian bean dish that can be served over rice, pasta, or wrapped in a tortilla.
Per serving - 200 cals, 3g fat, 36g carbs, 10g protein - Sloppy Joes - Can substitute ground chicken or turkey for beef. Or go vegetarian by using ground meat substitute instead. Can eat it like chili - reduce cooking time by 15 min. to get right consistency. Add 2 tsp Worchestershire sauce and 1/2 chopped jalepeno pepper if you like it hot.
Per serving - 398 cals, 6g fat, 48g carbs, 39g protein - Shrimp Pasta - cream shrimp pasta (add shrimp to log)
Per serving - 389 cals, 12g fat, 60g carbs, 13g protein - Asian Tuna Patties - I especially love these when made with honey mirin teriyaki sauce. They're wonderful with a ring of pineapple and perhaps a bit more teriyaki sauce drizzled on top.
Adapted from a recipe I found on AllRecipes. 37% lower in calories than the original recipe!
Per serving - 145 cals, 6g fat, 4g carbs, 18g protein - Chicken Parmesan Sandwich - Good
Per serving - 283 cals, 10g fat, 20g carbs, 30g protein
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