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- 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 - Butternut/winter squash soup - warm fall soup that is low cal and good for you
Per serving - 195 cals, 5g fat, 35g carbs, 8g 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 - 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 - 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 - Savory Golden Lentil and Sweet Potato Soup - The combination of sweet, savory, and spicy flavors makes this hearty 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 - 217 cals, 2g fat, 29g carbs, 19g protein - Claire's Black Bean and Beef Chili - Spicy chili with fresh herbs and a zing of lime
Per serving - 298 cals, 4g fat, 42g carbs, 26g protein - Easy Vegan Spaghetti Sauce - Easy sauce to make, and can be thrown in a crock pot if one wishes. If you aren't vegan or vegetarian you can throw in some meat or some cheese.
Per serving - 146 cals, 3g fat, 28g carbs, 5g protein - Pork Chops with Mustard and Marmalade - From CulinaryKidneyCooks.com. Potassium 341 mg per serving per their Web site. I could not replicate their lower sodium value of 168 mg but everything else was either right on or close. fresh lean boneless pork chops, oil, onion, garlic, green bell pepper, water, reduced sodium soy sauce, no salt added catsup, reduced sugar marmalade, spicy brown mustard, sesame oil cvt
Per serving - 184 cals, 7g fat, 7g carbs, 23g protein - tomato, bean, cabbage soup - tomato, bean, cabbage soup
Per serving - 195 cals, 2g fat, 38g carbs, 12g protein - Chicken Dijon - Quick chicken dish
Per serving - 170 cals, 3g fat, 3g carbs, 28g protein - Butternut bisque - A hearty low fat autumn soup
Per serving - 119 cals, 1g fat, 22g carbs, 3g protein - spinach pasta sauce - pasta sauce
Per serving - 27 cals, 0g fat, 4g carbs, 3g protein - Honey Garlic Spare Ribs - Honey Garlic Spare Ribs
Per serving - 875 cals, 16g fat, 84g carbs, 95g protein - Richard's Rice Supreme - Rice and Vegetable Main Dish
Per serving - 243 cals, 2g fat, 51g carbs, 8g protein - Vegetarian Chili - Well, I haven't made this yet, but I found it on allrecipes.com and it got good reviews. It seems like a good alternative to meatsy chili.
Per serving - 327 cals, 3g fat, 60g carbs, 20g protein - red lentils stew - red lentils and veggies
Per serving - 247 cals, 1g fat, 43g carbs, 19g protein - Strawberry Sauce - Strawberry Sauce for ice cream, pancakes, waffles or cake.
Per serving - 109 cals, 0g fat, 24g carbs, 1g protein - Savory Mushroom and Onion soup - So savory, you'd step over your own mother just for a spoonful.
Per serving - 112 cals, 8g fat, 6g carbs, 3g 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 - Chickpea Curry - also throw in 1 cinnamon stick and 3 whole cloves
Per serving - 568 cals, 5g fat, 116g carbs, 14g protein - Chicken a la King - Very favorite recipe of my family. I always have to make 6 times this recipe to feed my brood.
Per serving - 327 cals, 18g fat, 14g carbs, 25g 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 - Orange Roughy Veracruz - An internet recipe.
Per serving - 211 cals, 10g fat, 12g carbs, 17g protein
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