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- Sausage and Potato Soup - Adapted from the American Diabetes Association. cooking spray, lean smoked turkey sausage, onion, celery, carrot, all-purpose flour, 3 cans chicken broth, 4 russet potatoes, dried sage, ground black pepper, bay leaf, milk cvt
Per serving - 160 cals, 3g fat, 24g carbs, 9g protein - Black bean soup - Very spicy soup with black beans and left over veggies
Per serving - 379 cals, 9g fat, 59g carbs, 19g protein - Homemade refried beans - Measurements do not have to be exact-- adjust the ingredients according to what you have at hand.
Kidney beans are a very good source of cholesterol-lowering fiber. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum (needed to get read of sulfites).
Per serving - 105 cals, 5g fat, 15g carbs, 4g protein - ground beef gyros - Greek gyros from meals matter. 15-30 minutes prep. time!
Per serving - 368 cals, 9g fat, 44g carbs, 29g protein - Thai Spring Rolls - Tasty
Per serving - 213 cals, 2g fat, 26g carbs, 24g protein - Char Siew Bun - Chinese bun filled with barbecued pork
Per serving - 94 cals, 5g fat, 9g carbs, 3g protein - Potato and Kale Soup - Nathan's vegan recipe
Per serving - 431 cals, 4g fat, 79g carbs, 24g protein - Crock-Pot Pea Soup - From "Saving Dinner" on FlyLady.net. Graded "A" by C-C. dry split peas, onion, carrots, celery, garlic, bay leaf, chicken broth or water, salt and pepper, ham bone (optional) cvt
Per serving - 156 cals, 1g fat, 25g carbs, 12g protein - Low calorie thousand island dressing - low fat and low cal 1000 island
Per serving - 28 cals, 1g fat, 3g carbs, 1g protein - seitan - a good source of protein for vegetarians
Per serving - 107 cals, 0g fat, 8g carbs, 21g protein - Tuna Casserole (condensed soup-free!) - I looooove warm tuna casserole on a chilly night, but I hate how most recipes call for cream of mushroom soup and bread crumbs! Too much sodium for this chick, so why not try this on for size? Creamy and yummy, you won't miss Campbell's!
Per serving - 364 cals, 19g fat, 26g carbs, 23g protein - Zucchini - tomato bake - Vegetarian Dinner option
Per serving - 389 cals, 16g fat, 49g carbs, 14g protein - Seafood Salad - Quick and easy a family favorite!
Per serving - 256 cals, 10g fat, 30g carbs, 12g protein - crustless garden quiche - great light lunch
Per serving - 196 cals, 11g fat, 7g carbs, 17g protein - tofu salad - good for lunch
Per serving - 87 cals, 6g fat, 5g carbs, 5g protein - Veggie Saute with Artichoke - Artichoke, Mushroom, Potato
Per serving - 280 cals, 9g fat, 45g carbs, 10g protein - potato casserole - potato
cheese
bacon ground beef
Per serving - 1147 cals, 42g fat, 32g carbs, 152g protein - Snow Pea Stir Fry - Snow Pea Stir Fry
Per serving - 125 cals, 1g fat, 23g carbs, 6g protein - Ham and cheese sndwich - delicious lunch
Per serving - 369 cals, 21g fat, 28g carbs, 20g protein - Chicken Salad - not a real recipe
Per serving - 77 cals, 1g fat, 6g carbs, 12g protein - Xraybeotchs Spinach Salad - Asian inspired salad. Spinich with orange segments, almonds, red onion, carrots, and and asian dressing.
Per serving - 226 cals, 14g fat, 22g carbs, 4g protein - Crustless vegetable and turkey sausage quiche - Good for any meal, or on top of a salad
Per serving - 385 cals, 25g fat, 13g carbs, 29g protein - Pizza dough - Home made pizza dough
Per serving - 178 cals, 7g fat, 24g carbs, 4g protein - Melon grape and apple salad - yummy refreshing and just lovely on a hot day
Per serving - 75 cals, 0g fat, 19g carbs, 1g protein - Onion, Fennel, and White Beans - Soup
Per serving - 92 cals, 1g fat, 15g carbs, 6g protein
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