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- Chilled Cantaloupe Soup - By Polly Pitchford, Full Spectrum Health.™ Be sure to buy cantaloupes at their peak of ripeness for this cooling soup. cantaloupe, cut into small chunks
, apple juice, lemon juice
, vanilla
, fresh mint cvt
Per serving - 36 cals, 0g fat, 9g carbs, 0g protein - Phoenix's Shrimp, spinach, feta and tomato salad w/V&O - Quick, satisfying. Only prep is cooking shrimp and washing the spinach.
Per serving - 288 cals, 21g fat, 9g carbs, 19g protein - Tzadziki (Yogurt Sauce) - Greek cucumber-yogurt sauce. A higher fat, whole milk yogurt version of this is traditionally served on gyros sandwiches. I like it as a garnish on hot grain, bean or vegetable dishes, or as a dip on vegetables or crackers.
Portion is approximately 1/4 cup.
Per serving - 56 cals, 3g fat, 5g carbs, 3g protein - Spicy Sesame Dressing - Use as a dressing for Thai noodles, Asian Chicken salad or as a dipping sauce for potstickers or Vietnamese spring rolls.
Per serving - 47 cals, 2g fat, 6g carbs, 1g protein - Citrusy Tuna Salad - A light, tasty tuna salad.
Per serving - 103 cals, 6g fat, 4g carbs, 8g protein - Erika's Muesli - Low GI Breakfast. Yum, yum, yum!
Per serving - 296 cals, 6g fat, 56g carbs, 9g protein - Cucumber yogurt sauce - Good sauce for pita sandwiches, good on falafel
Per serving - 10 cals, 0g fat, 2g carbs, 1g protein - Post-workout Pudding - This pudding has a 2:1 ratio of sugar to protein, and is low in fat and fiber, which is ideal after a workout.
Per serving - 136 cals, 1g fat, 22g carbs, 9g protein - Chicken Salad Pita - Chicken Salad Pita
Per serving - 451 cals, 17g fat, 41g carbs, 34g protein - Two-Bean Salad - A two bean salad with a light dressing. I don't have a lot of time, so this quick and easy salad has become one of my staples. I like to make it on Sunday night and then pack a serving into my lunch every day. One serving is equal to one half cup.
Per serving - 117 cals, 3g fat, 22g carbs, 7g protein - Low fat creamy herb dressing - another low fat salad dressing...adds a little variety
Per serving - 35 cals, 1g fat, 5g carbs, 2g protein - Low calorie thousand island dressing - low fat and low cal 1000 island
Per serving - 28 cals, 1g fat, 3g carbs, 1g protein - Veggie Wrap - vegetables wrapped in soft flour tortilla shell with spicy dijion mustard
Per serving - 173 cals, 9g fat, 16g carbs, 9g protein - Taco Dip! - Vegetarian and delicious, a sure fire party hit.
Per serving - 198 cals, 14g fat, 17g carbs, 5g protein - Banana Smoothie - Excellent smoothie to use ripe bananas for breakfast or lunch on the go.
Per serving - 338 cals, 6g fat, 66g carbs, 11g protein - Quick Crab Salad - Tired of tuna salad? Have crab salad! Quick, easy, and delicious.
Per serving - 117 cals, 5g fat, 3g carbs, 14g protein - No Bake Oatmeal Chocolate Cookies - Quaker oats
Per serving - 65 cals, 1g fat, 13g carbs, 2g protein - Salad - Mix n toss
Per serving - 163 cals, 15g fat, 7g carbs, 2g protein - turkey, cheese, and avocado sandwich - Half pita with turkey and avocado
Per serving - 279 cals, 15g fat, 24g carbs, 14g protein - Mango Salsa - Fruity and picante
makes 8 cups; serving size is 1/2 cup
Per serving - 39 cals, 0g fat, 10g carbs, 0g protein - coated mackerel - This is a very quick recipe that is a simple way to enjoy a tin of mackerel without trying to hard.
Per serving - 406 cals, 25g fat, 16g carbs, 32g protein - Chickpea Salad with Ginger - A recipe from Mark Bittman's Minimalist column at the NY Times, using summer veggies and fresh chickpeas.
Per serving - 281 cals, 4g fat, 53g carbs, 12g protein - Banana Smoothie - Creamy Banana smoothie
The wheat germ provides an excellent texture for this recipe.
Prepared in under 5 minutes.
Per serving - 385 cals, 6g fat, 70g carbs, 19g protein - Regular coffee - Just regular coffee from the office
Per serving - 80 cals, 3g fat, 13g carbs, 1g protein - Power Berry Smoothie - Berry Smoothie
Per serving - 529 cals, 3g fat, 104g carbs, 26g protein
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