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- Grilled Prawns over Lentils and Greens - Tasty! Low Fat. Low Sodium when using Imagine Organic Low Sodium Vegetable Broth. Marinading the prawns in minced fresh ginger, basalmic vinegar and lemon juice for an hour prior to grilling adds nice flavor. Gluten Free also.
Per serving - 335 cals, 3g fat, 33g carbs, 43g protein - Quinoa/Millet Porridge - Healthy hot breakfast. Gluten Free. Low Sodium. High Fiber
Per serving - 338 cals, 7g fat, 65g carbs, 8g protein - Blackberry Syllabub - A lovely pudding, though a little naughty treat. To make it absolutely sin-free use sweetened low fat yoghurt instead of cream. But none the less great for dinner parties.
Per serving - 252 cals, 18g fat, 23g carbs, 2g protein - Fresh Georgia Peach Ice Cream - From Ben And Jerry's cookbook. ripe peaches, sugar, fresh lemon, eggs, heavy or whipping cream, milk cvt
Per serving - 276 cals, 13g fat, 38g carbs, 3g protein - Honey Muffins w/ coconut flour - Honey muffins made with coconut flour
Per serving - 110 cals, 7g fat, 9g carbs, 3g protein - Spinach Pesto - Appetizer, yummy with sesame crackers or in fact any crackers
Per serving - 31 cals, 3g fat, 0g carbs, 1g protein - Roasted Butternut Squash Soup (vegan friendly) - Modified from a Recipezaar recipe. Although this recipe wasn't originally intended for vegan consumption, one need only substitute veggie broth and omit the dairy products. If you want the soup to be creamier or more filling, it's good with 1/2 a cup of pureed soft tofu added in.
Per serving - 249 cals, 7g fat, 40g carbs, 6g protein - Potatoe and french bean salad - Cold potatoe and bean salad with tomates and french vinaigrette
Per serving - 257 cals, 14g fat, 30g carbs, 4g protein - Garlic Chicken - Marinating and cooking the chicken in tangy yogurt keeps it moist, but the yogurt mixture curdles and should be discarded after cooking. Cooking Light, DECEMBER 2005. yogurt, lemon juice, garlic, salt, black pepper, cardamom, cumin, cinnamon, nutmeg, boneless chicken breast, chicken broth, olive oil, fresh parsley cvt
Per serving - 272 cals, 8g fat, 5g carbs, 42g protein - Curried Peanut-Squash Soup - The recipe calls for brown basmati rice but any cooked rice will work. Cooking Light, JANUARY 2006. Cooking spray, onion, curry powder, cumin, salt, ground red pepper, cloves, chicken broth, butternut squash, carrot, frozen green peas, brown basmati rice, green onions, creamy peanut butter, cilantro, lime cvt
Per serving - 247 cals, 10g fat, 36g carbs, 9g protein - Cumin Curried Hummus - The flavor of the hummus is similar to that of Indian lentil dal but is much easier to prepare. Serve with warm pita wedges. Cooking Light, NOVEMBER 2004. olive oil. garlic, curry powder, cumin seeds, water, fresh lemon juice, salt canned chickpeas (garbanzo beans) cvt
Per serving - 87 cals, 2g fat, 13g carbs, 4g protein - Lamb Chops with Rosemary Flageolets - This classic pairing of lamb and French beans is elegant enough for guests. Flageolets are small, tender beans that range in color from beige to light green; substitute navy beans if flageolets are unavailable. Cooking Light, DECEMBER 2007. olive oil, carrot, celery, shallots, garlic, dry white wine, flageolet or navy beans, chicken broth, fresh rosemary, salt, lamb loin chops, ground black pepper cvt
Per serving - 374 cals, 11g fat, 39g carbs, 27g protein - Apricot-Almond Granola - A great portable snack with lots of fiber and is also good served on yogurt or reduced-fat ice cream. Cooking Light, DECEMBER 2007. regular oats, slivered almonds, dried cherries, dried apricots, walnuts, golden raisins, honey, butter cvt
Per serving - 171 cals, 7g fat, 25g carbs, 4g protein - Filet Mignon with Cabernet Sauce - Just a touch of soy sauce adds depth and balances the wine reduction sauce. Butter renders a supple finish. Use a fresh parsley sprig to garnish, if you like. Cooking Light, DECEMBER 2007. Cooking spray, filet mignon steaks, salt, black pepper, shallots, red wine vinegar, soy sauce, cabernet sauvignon, beef broth, butter cvt
Per serving - 366 cals, 25g fat, 4g carbs, 21g protein - Peanut Butter Cookies - zone friendly PB cookies
Per serving - 235 cals, 15g fat, 21g carbs, 7g protein - Roasted Red Potatoes with Parsley - Cooking Light, December 2007. red potatoes, olive oil, kosher salt, flat-leaf parsley cvt
Per serving - 129 cals, 2g fat, 24g carbs, 3g protein - Italian Ribeye Steak - Marbled ribeye steaks require little embellishment to deliver satisfying flavor. "Cooking Light," December 2007. fresh rosemary, salt, freshly ground black pepper, garlic, ribeye steaks, lemon wedges cvt
Per serving - 232 cals, 14g fat, 1g carbs, 23g protein - Spice-Rubbed Roasted Salmon with Lemon-Garlic Spinach - Salmon is popular fare on various Jewish holidays. The spice rub lends an earthy, exotic taste. Cooking Light, DECEMBER 2007 salt, cumin, coriander, paprika, cinnamon, black pepper, salmon fillet, onion, cooking spray, olive oil, garlic, fresh baby spinach, grated lemon rind, salt, lemon juice, cilantro cvt
Per serving - 316 cals, 15g fat, 7g carbs, 37g protein - Maple-Tangerine Carrot Coins - The carrots are reminiscent of Hanukkah gelt, money distributed to children during the holiday. Tangerine juice makes the glaze special, but fresh orange juice can also be used. Cooking Light, DECEMBER 2007. carrots, fresh tangerine juice, chicken broth, maple syrup, butter, cinnamon, fresh chives, salt, ground black pepper cvt
Per serving - 65 cals, 1g fat, 14g carbs, 1g protein - parsnip leek carrot terrine - yummy
Per serving - 242 cals, 3g fat, 48g carbs, 10g protein - Spicy Spanish Rice - Cooking Light, December 2007. canola oil, onion, garlic, uncooked long-grain rice, chicken broth, canned diced tomatoes with green chiles, frozen corn cvt
Per serving - 237 cals, 4g fat, 44g carbs, 5g protein - Tania's Lowfat Tuna Salad - Too bad it gets a D grade.
Per serving - 135 cals, 5g fat, 2g carbs, 20g protein - Heather Leigh's Decadent Chocolate Cake - Healthy Chocolate cake that has 5.5 grams of fiber and 7.4 grams of protein!
Per serving - 184 cals, 7g fat, 26g carbs, 7g protein - Whole Grain Vita-Spelt Rotini with Veggies - Quick and easy pasta dinner!
Per serving - 252 cals, 4g fat, 48g carbs, 11g protein - Lemon Charge - Serve this fresh fruit and yogurt smoothie as a snack or a breakfast drink. Adapted from the American Diabetes Association. fresh strawberries, Equal, fat-free milk, artificially sweetened, low-fat lemon yogurt cvt
Per serving - 110 cals, 1g fat, 17g carbs, 8g protein
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