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- 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 - Sherry's Sauteed Swiss Chard - yummy swiss chard sauteed with onions and garlic. Use a cast iron pan to increase the iron in this dish. This is great served over brown rice.
Leftovers are great in a wrap the next day or added to soup.
Per serving - 75 cals, 4g fat, 10g carbs, 2g protein - Shrimp Scampi - Shrimp Scampi over Angel Hair
Per serving - 280 cals, 26g fat, 1g carbs, 12g protein - Country-Style Lentil Pate - Lentil Loaf with thyme and parsley
Per serving - 352 cals, 10g fat, 47g carbs, 21g protein - Parmesan-Seared Chicken - This was so easy and tasted great. This is some of the best chicken I have ever had! Great alternative to battered and fried chicken fingers with an even better taste.
The chicken is so easy and has great flavor!!
Per serving - 187 cals, 7g fat, 1g carbs, 32g protein - Breakfast Scramble - Good to the last fork!
Per serving - 89 cals, 2g fat, 9g carbs, 8g protein - Pumpkin soup - Just in time for the holidays...good anytime in the fall.
Per serving - 122 cals, 7g fat, 10g carbs, 5g protein - Chicken Chili *** - Good low-fat protein. Graded "A" by C-C. Adapted from "Saving Dinner" on FlyLady.net. olive oil, onion, garlic, red bell pepper, celery (optional), jalapeno peppers, cumin, coriander, cayenne pepper, salt, pepper, canned tomatoes, raw chicken breast halves OR cooked chicken/turkey, can of beans (optional), corn (optional), cilantro, juice of one lime cvt
Per serving - 373 cals, 11g fat, 32g carbs, 39g protein - Eggplant Bharta - Spicy indian-esque vegetarian main dish. Next time will add potatoes (maybe sweet potatoes) and tofu for more substance. Serve with 1/2 cup brown rice.
Per serving - 157 cals, 11g fat, 15g carbs, 3g protein - Zucchini Soup - A spicy low fat zucchini soup
Per serving - 119 cals, 5g fat, 16g carbs, 5g protein - Tofu Stir-Fry - Sweet Potato, Red Pepper, Tofu, Broccoli, Onions, Brown Rice, Island Teriyaki
Per serving - 400 cals, 11g fat, 65g carbs, 14g protein - Mustard-Maple Pork Tenderloin - Pork tenderloin with a sweet-and-savory mahogany-colored sauce is both elegant and easy--ideal for a casual get-together. Adapted from eatingwell.com. Dijon mustard, kosher salt, freshly ground pepper, pork tenderloin, canola oil, cider vinegar, maple syrup, fresh sage cvt
Per serving - 228 cals, 8g fat, 8g carbs, 29g protein - Spinach Pasta Shells - Recipe from American Diabetes Association website.
Per serving - 166 cals, 8g fat, 18g carbs, 7g protein - Crowded Chowder - makes about 16 cups; 1 c = 216 cals (so if eaten more as a meal, then 2 cups or 1/8th = 432 cals (15.7 g fat, 4 gm sat fat) easy, like clam chowder but much spicier and can use any seafood you prefer
Per serving - 228 cals, 8g fat, 19g carbs, 19g protein - Jerk Chicken (ADA) - Boneless breasts baked in spicy hot tomato sauce. From the American Diabetes Association. **Ingredients:
olive oil
shallots,
garlic cloves,
habanero pepper,
canned tomato sauce
fresh lime juice
lite soy sauce
sugar
ground cinnamon
allspice
dry mustard
dried thyme
cumin
ground black pepper
cooking spray boneless, skinless chicken breasts cvt
Per serving - 219 cals, 5g fat, 14g carbs, 30g protein - Quick omlette - Great for a quick snack or side withbaked sweet potatoes (the White firm type not orange)
Per serving - 161 cals, 9g fat, 6g carbs, 15g protein - Chicken and Vegetable Saute with Whole Grain Pasta - Very quick to prepare and tasty. Can substitute other vegetables for the ones listed to create different tastes or colors schemes.
Per serving - 323 cals, 7g fat, 39g carbs, 25g protein - Whole Wheat Turkey Spaghetti - Prepared just like regular spaghetti, but with ground turkey and added vegetables.
Per serving - 231 cals, 8g fat, 20g carbs, 19g protein - Green Beans with Tomatoes - "Here's a recipe that's similar to Greek green beans, without all the oil" from FatFreeVegan.com.
Per serving - 60 cals, 0g fat, 13g carbs, 3g protein - Morning Scramble - Egg Substitute, loads of veggies and herbs, creamy cheese finish.
Per serving - 248 cals, 6g fat, 22g carbs, 28g protein - Fancy Green Beans - Green beans, red bell peppers and cashews in a teriyaki honey sauce.
Per serving - 229 cals, 12g fat, 26g carbs, 10g protein - Zucchini-Pear Soup - Main course or appetizer, which can be served hot or cold.
Per serving - 177 cals, 8g fat, 22g carbs, 6g protein - Steak Soup 23-1 cups - An A rating, steak, ground beef and vegeys
Per serving - 175 cals, 5g fat, 10g carbs, 21g protein
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