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- Veggie Dip - Great for all kinds of Veggies! I have it in my fridge always!
Per serving - 118 cals, 10g fat, 8g carbs, 0g protein - Broiled Scallops (ADA) - The naturally sweet and succulent taste of scallops requires a minimum of added ingredients. Scallops cook very quickly, so be careful not to overdo or they'll become rubbery.
Sea scallops are better suited for broiling than the smaller bay scallops. If you decide to use bay scallops, saute them over medium heat in a large nonstick pan sprayed with vegetable cooking instead of broiling them; they'll cook in just a minute or two.
sea scallops or bay scallops, seasoned bread crumbs, lemon juice, fresh lemon wedges cvt
Per serving - 116 cals, 1g fat, 10g carbs, 16g protein - Portobello Mushroom Pitas - Adapted from Hellman's. Original Miracle Whip, Parmesan cheese, fresh basil leaves or 1 tsp. dried basil leaves, garlic, salt, portobello portabello portobella mushroom caps, red onions, lettuce leaves, tomato, large whole wheat pita breads, salt and pepper to taste cvt
Per serving - 182 cals, 7g fat, 27g carbs, 6g protein - Warm Gingered Chicken with Crispy Greens - Adapted from Hellman's. cvt
Per serving - 343 cals, 14g fat, 20g carbs, 35g protein - Honey Mustard Salmon - Adapted from Hellman's. cvt
Per serving - 396 cals, 26g fat, 14g carbs, 29g protein - BROILED FLOUNDER WITH WARM ORANGE GLAZE - Flounder, with its firm, white, finely textured flesh, may be cooked many ways. The tangy orange sauce gives zest to this mild-flavored fish. Adapted from TRY-FOODS INTERNATIONAL Apopka, FL. flounder fillets, butter or margarine, seasoned salt, orange marmalade, fresh orange juice, grated fresh ginger root, hot pepper sauce, navel oranges cvt
Per serving - 406 cals, 5g fat, 66g carbs, 29g protein - Angel Hair Pasta w/Meat Sauce - Delicioso!
Per serving - 453 cals, 10g fat, 62g carbs, 27g protein - ddd - sdfsfsdf
Per serving - 2442 cals, 212g fat, 59g carbs, 77g protein - Garlic-Chili Oil for Shrimp Skewers - Garlic-Chili Oil for Shrimp Skewers
Per serving - 128 cals, 14g fat, 2g carbs, 0g protein - Zucchini boats with parmesan - Side dish.
Per serving - 37 cals, 2g fat, 4g carbs, 3g protein - Dressed Scallops - Broiled Scallops with bacon bits and tarragon in a balsamic vinegarette.
Per serving - 169 cals, 5g fat, 6g carbs, 24g protein - Asian-style Pork Chops - Asian-style Pork Chops
Per serving - 279 cals, 9g fat, 15g carbs, 33g protein - Parmesan spread for fish - Parmesan spread for fish (orangy roughy
Per serving - 190 cals, 18g fat, 5g carbs, 3g protein - Broccoli Salad - Guesstimate for Shaw's. I did not care for their version and it was dry. cvt
Per serving - 398 cals, 23g fat, 47g carbs, 7g protein - Seasoned Turkey Burgers - Adapted from Polly Pitchford, Full Spectrum Health™. ground turkey breast, egg,
Worcestershire sauce,
Dijon mustard
, salt
, black pepper
, red onion
, parmesan cheese
, fresh parsley cvt
Per serving - 173 cals, 4g fat, 3g carbs, 30g protein - cottage pie - quick and easy
Per serving - 323 cals, 10g fat, 27g carbs, 30g protein - Ten-minute Scallops - Watch scallops carefully, because in seconds the broiler can take them from golden to brown to burned. Need to add a binding agent like 1/4 cup of butter, or 2 tbsp of honey dijon dressing.
Per serving - 131 cals, 1g fat, 9g carbs, 20g protein - Orange Ginger Salmon - Broiled salmon with orange ginger glaze.
Per serving - 277 cals, 14g fat, 11g carbs, 26g protein - E's Bacon, Sweet Potato & Veggie Frittata - Crustless quiche style dish that combines the kids' fave ingredients. This recipe could easily be lightened up using egg whites or liquid egg substitute.
Per serving - 130 cals, 5g fat, 16g carbs, 6g protein - summer salad - side salad
Per serving - 222 cals, 6g fat, 34g carbs, 10g protein - Asian Marinade - Adapted from "The New Basics," printed in "The Onion Skin, " July 2007. Great for steak or veggies. Enough for one pound? Assume 2 tsp (10 g) absorption of marinade per serving of meat, which is how this recipe is broken down. soy sauce
fresh ginger
, lemon zest,
, toasted sesame oil
, garlic,
, black pepper,
, brown sugar cvt
Per serving - 20 cals, 1g fat, 2g carbs, 0g protein - Burgers with Caramelized Onions - Adapted from eatingwell.com. bulgur, water, olive oil
, onions
, sugar
, balsamic vinegar
, salt
, ground beef
, tomato paste
, fresh parsley
, ground pepper cvt
Per serving - 337 cals, 15g fat, 26g carbs, 25g protein - Asparagus and Beef Dijon - From New Dieter's Cookbook
Per serving - 298 cals, 12g fat, 9g carbs, 39g protein - Blueberry-Beef Burgers - Moist hamburgers with an antioxidant boost. From eatingwell.com. Nutrition data very close to that reported on EatingWell's Web site. whole-wheat country bread,
fresh or frozen blueberries
balsamic vinegar
Dijon mustard
Worcestershire sauce
garlic,
salt
pepper
ground beef cvt
Per serving - 206 cals, 9g fat, 14g carbs, 18g protein - Panko Crusted Scallops and Avocado Salad - Scrumptious and very good for you meal. Healthy calories and carbs. Don't forget to divide by the number of servings to get Nutritional values
Per serving - 655 cals, 22g fat, 82g carbs, 37g protein
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