Wine, lemons, and mushrooms flavor this chicken recipe the lower salt and lower fat way.

Black beans, sweet potatoes and greens are spiced up and baked in egg roll wrappers to create burritos that are heavy on taste and light on calories. (Feel free to change this recipe with what you've got in the fridge. No sweet potatoes? Try zucchini or butternut squash. Swap kale for spinach, Swiss chard or your favorite green! Instead of black beans, try kidney, pinto or garbanzo beans.)

Submitted by SP_STEPF

Cookbook creator says: Sub egg: white, FF yogurt/milk
Bredcrumb vCorn/Rice Chex/flake; +herb
Sub chick: zuke, eggplant
Oven: brown 2 sides chick->top w/warm sauce/chs. Bake@400 -> (FF/RF)cheez melts
glass cass/cast iron bake@ 350, 20m cover+ sauce/chs->bake 20m uncover
homemd /butte->Pam,EVOL

Cookbook creator says: zuke? salsa on top
>season: mince garlic (pwdr?), celery, carrots?, gr pepper, lil + onion, poultry; paprika; sage, bbq sauce, ms dash garlic&herb, bl pepper, bit parsley, ranch, crushed red pepper, salt
sub: shred fish/carne asada sub: egg white, omit cheese, +raw veggies ->oven bake (spray oil

Submitted by DEFREYTAG

Cookbook creator says: SUB: asparagus for broc, sun dried tomato taco shells
+: lt cheese, tomato, avocado, salsa
-: broccoli

Submitted by SOPHNSAMSMOMMA

Cookbook creator says: microwave w/ cover: high 1 min; then 5-6 min on 50%
w/o corn ->low carb
salsa over tilapia: fabulous
Sub salsa: can Rotel chili tomatoes; light gravy, using coffee as base +touch of any salsa to spice it up

Submitted by MBH1118

Cookbook creator says: Sub Hal: Tilapia, salmon
Sub zuke: spinach
Sub can: fresh chop tom + FF fish stock/clam juice
Side: chop salad, bean, br basmati
Less: fat (oil) ->half or less
+: Cajun spice, cayenne, garlic, cilantro, thyme+sctch bnt ppr
Watch serve: cal dense
Marinade: 1 tsp lemon+bl. Pepper/ 10 min

Submitted by FLYINGANN

Cookbook creator says: +: garlic, pureed spinach, fresh jalapenos, mild salsa, spicier, > bell peppers, sw potato “fries”
-: mushrooms
SUB: fresh mushroom v can, gr chicken or tempeh/quorn crumbles v gr turkey, red v gr pepper
no salt tomatoes/tom sauce
Drain meat post-browning

Submitted by SIMCHA3

Cookbook creator says: Sub beef: chick, gr beef/turk
Sub broth: boullion, Sub pasta: egg, dreamfield (+: salt/pepper, Tbs paprika, nutmeg, +onion, garlic, peas, carrot, gr bean, blpepper
red wine, sherry, worch sce, 2 TBS ketchup, 2-6 TBS LF sr cream, .5->1cGr NFyogurt, FF/LF cr sroom soup
-: Flour RECL

Cookbook creator says: Dry: +egg wht, tom paste(EVOL->patty v salsa)
SUB: bread crumbs w/ grnd Fiber1 cereal /flax meal
SUB: white vs egg
SUB: chickpea +carrot
ADD: cilantro; red pepper (sauté); onion (salsa)
SERVE: gr yogurt(salt/pepper); swt chili sauce, slice strwbry +sugar, loaf v patty
WINTER: tomato salsa + s

Submitted by BCJL13

Cookbook creator says: ADD: shrimp + 'shrooms, sautéed chicken breast
SUB: fresh v roasted red peppers
NB: nutritional info off re PASTA (perhaps means ½ cup COOKED)

Submitted by SP_STEPF

Cookbook creator says: S:sw/rd P v wh, trgon, rmry:3x frsh; pork chp, OO:spr; lt ital,veg
+: bella, onion (v/+garlic), clry, r pppr, grn: kale, aspr, oreg/prsly->ptato;2X sce
veg (pot/?crt) 10-20m b4chk;foil cvr>sce/veg ck
cst irn ch; top sce (sep fr veg)oven fin
Marin/day:vgie- OO/spice;chick- HyMtd; 1h 375; 425

Cookbook creator says: 1c serv: cal listed
+: zuke, bell pepper, can rotel/dice/chop tomato, garlic/onion, corn, salsa top, sr cream, cilantro, Tbsp lime jce, 2 chick bllon cubes
SUB eggplant:chckn 4VEG, bean: north, black, navy, kidney (can?), Gr Salsa v enchilada sce, chili ancho vs gr ch

Submitted by WIFEANDMOM

Cookbook creator says: +:oreg, LF chz, corn, chili, dice (tom, onion, jalpno)
SUB: garlic 4 salts, br/wild rice, yl/or ppr (mild), veg (broc, on, crrot, cabbage) 4 rice/meat, veg brg/crmbl 4 turk /bf+trky mix, spag v tom sce/tom/eggplnt/celry/onion/br crum
LUNCH frz ind
Boil v -heat/bake longer, peppers no touch (stm 2

Submitted by EVERLASTINGGOO

Cookbook creator says: SUB: chicken for salmon
+:jalapeno contrasts w/sweetness of mango
-: less honey etc

Cookbook creator says: add chopped chile to give it a kick!

Submitted by SNEECH2

Cookbook creator says: brush fish 6 hrs b4 grill so taste can soak in.
+: cedar plank on grill, splash fresh lemon at end
-: less/no olive oil
SUB: dill v basil. rotisserie
flounder in oven a few min mm..
parchment paper in oven w/ mix veggies or steam bags in microwave-no cleanup

This roasted chicken gets its sticky coating from the juices it releases while being baked.

Cookbook creator says: 8 oz pasta (uncook) -> 4 serv
scallops NOT "cook thorough"-- less time or rubbery. Few min each side.
-: Tomatoes, linguine
+: shrimp, scallions, mushrooms, oregano, basil, veggie (peas or broccoli), lemon zest/juice, side salad, 1-2 tsp flour ->thicker sauce
Sub: shrimp v scallop, tofu spagh

Submitted by CARLASKIS

Cookbook creator says: Good 1st night, GREAT day2
Use: 2 can stew tom w/ 1 can tom paste
+: lemon juice @end, 1/4 onion w/ carrot, zuke, sum squash
SUB: marg or Brum&Brwn v butter
less sweet: 1/4c strained Pomi tomato v c tomato+paste (also use 1-1.5c FF, L Sod chick stock)
grind coriander
grind almonds-> powder v

Submitted by PSDAHRI

Cookbook creator says: freezes well
SUB: 2x cauliflower or yam v potato
+: chopped boneless, skinless chicken, daal (protein), 2x spices
Different veggies (e.g., cabbage)

Submitted by ARCHANASKUTHE

Cookbook creator says: +: parsly/ cilantro@end, lime, Grk yogurt (2day marin?)+ agave or t splenda, 2T sr crm, red ppr flake (1t dry chili or dice Habanero), curry leaf (w/fry onion), raisin
-: 2T oil/ less, paste
SUB: tfu v chk
TOM: 14-28oz dice +1.5,1, 2/3 or 0c H2O, 1-2 dice (no paste/can tom or 1c sauce/1cFF stock)

Submitted by PSDAHRI

We're SO ready to throw giant mushrooms into sandwiches! (adapted from http://www.hungry-girl.com)

Submitted by SIMCHA3

Cookbook creator says: covr 25m, not 10m; 1.5portn
SUB:pork tndrln/tofu v chik, Lt Ital Dr(sugF syr?honey?) v syrp, panko/crakr/ toast L-cal WW brd v crumb, walnut v pecan, syr 4 dip/drizzle (+balsam/djon)
+: salt/pep, greens (romaine/spinach w/dry cherry) w/onion+FF ranch, grlbut&rsmry broc +Spark garlbred, herb2nuts

Submitted by HEATHER121

Cookbook creator says: Realistic: 2 portions, 328 cal (less w less oil)
SUB: Serrano v thai bird chili (slice paper thin) (jalapeno for less heat, or bell pepper w/no chili powder), shrimp or tofu v chicken
+: water chestnuts
-: fish sauce (use less or sub w soy sauce)

Submitted by JLUM007

Roasted chicken is a simple and versatile protein. Use it in soups, throw it on pasta or pair it with a simple salad.

Submitted by CHEF_MEG

Cookbook creator says: shred chicken

used 3 chicken breasts and about 1.5 cups cheese - Cabot's 50% reduced cheddar.
(pan might need greasing? little sticking for me)
+: dice tomato to filling, scallions on top for color, more onion, 4 oz. dice green chile, w/on & grlic

Submitted by JESSNEW

Cookbook creator says: +: mushroom, garlic, green onion, red, yellow and green bell pepper, Paprika on top, red pepper flakes, sauté or roast pepper/zukes b4 baking to lessen crunch , 2 T LF whipped cream cheese

Submitted by CHEF_MEG

Cookbook creator says: - corn, more chili, + coriander and cilantro

Submitted by CHEF_MEG

Cookbook creator says: rins bn, eat nxt day
+: Corn, bel pepr, zuke, cilantro (v prsly?), chick/gr turky, oregn, thym, cmin, celry, clry sal, onion sal, chili(mild?Jlpno?), chili pwd, smk paprik, oystr sc, tom puree
SUB: red/wh kidney v/w blak, TVP/rice v.5 bn, 15/28oz can dice/stew tom v frsh, lntil +rd bn v.5 carot+be

3 spices, 3 types of beans, 3 cloves of garlic, and 3 different peppers. This recipe celebrates all things three. It is vegetarian, and if I do say so myself, fantastic!

Submitted by AEOLIUS

Cookbook creator says: fr garl,pin,ging(grnd)
+:onion
(celer,scal,clntr), pprflak,sage,chil pwdr,jlpno,+ppr,soy sc,garl sal,almnd/serv,ppr
SUB:plnt
an/mang/ppay4nana, ricwine v cidar, lettwrap4rice, thigh4brst, Splenda Br sug(1T)/agav, chnk4tidbt
Marin(mojo;Cajn;
sce-H2O,jerk)/sznchk(ovnit
:sal/ppr/onin/thym/scall/pin); th

Cookbook creator says: Only 1T EVO
+: veggies, chili flakes, corn starch to thicken
SUB: Low sodium soy sauce (or 1T w/LS broth)
-: half sugar
Bread: coat chick pieces in WW flr or br crumb; pan fry or bake w/ half sesame oil/half EVO; make sauce separately

Submitted by PISCESWOMAN87

Cookbook creator says: SPIC:cin,ntmg,alspc,ppr,oreg,b
asl,garl,mint,prsly,bay,th
ym
SUB: gr eggplnt/lambV2xGRturk, rice flr
+:shrdcarot2meat,LFfeta
,shroom/veg2sc,smCn tomPast2flng,eggplnt,rice,.5cL
Fched
-:flr(2-3T),win,2
v3CtomSce
peel/sal egplnt/H20
br onion/garl tOO b4meat,rstegpl10mB4BAKE:375,co
v(30-45)+uncv(30@350)+

Submitted by KHILKEY

Cookbook creator says: carrot, celery, onion under turkey help stabilize and flavor the gravy
Salt, pepper, garlic, shallot & 1/2 onion flavor juices that exude;4 wonderful gravy.
recipe like this except it uses lemon & rind.

Submitted by CHEF_MEG

Cookbook creator says: -: less (1/2?) pepper (red/ bl/both/all/cayn) and onion powder
+: grate carrot, italian seasoning, green chili, shroom, ketchup, tomato sauce/paste, Worchestshire sauce,
SUB: buffalo, mash avocado v egg, garlic clove v garl/onion powder
a few minutes longer.

Submitted by TRBOISE

Hot spicy chicken dish with less calories than you think!!

Submitted by SLUFFY

Cookbook creator says: +: dice zuke, 1/2C veg crumble, ½ c chop parsley, 1/2c red lentil, spinach, garlic, onion, veggies.
SUB: dice tomato v tom w/chili, mince ginger,
thicken w/cornstarch; cook uncover: liquid cook down.
SERVE W: LF yogurt, steam spinach w garlic/EVO, br rice, mound of shred/sauté kale

Submitted by SMOKINGSBADFORU

Cookbook creator says: +: shroom, 1C shred red cabbage, snow pea, carrot, more ginger, broccoli, onion, celery, zuke, onion
SUB: apricot jam/orange marmalade, turkey/chicken,, peach v apple, EVO v Canoloa
marinate meat: mince/slice ginger, scallion, soy sauce, bl pepper, sesame oil b4 stir fry

Cookbook creator says: +: splash wh wine, xtra salsa on top while baking, garlic
SUB: gr turkey v chicken, fiber one v corn flake

Submitted by TSCHUMM

Cookbook creator says: 3/4C/srv?
SUB:buffalo, turky, chkn, lamb,dice v gr beef, carrot v potato, fresh chop tomato, 4T fresh ginger, zuke/carrot v pea, sw tater, pre-boil tater/dice
+:chive, LF yogrt sce, grn pepr, slice carrot, 2.5T curry, 1T fennel sd, raisin, garlic, dbl spice(-curry?), cumin, mustard pwd
-:cinmn,ta

Submitted by QUILTBUGJ

Cookbook creator says: LUNCH
shred veggies/ put veggies/dressing together in baggie; put wrap together when ready to eat.

Submitted by ERICACAW

Cookbook creator says: +: 95% lean gr beef, can southwest/rotel/basil dice/whole tomato, lemon juice sprinkle b4 serve,
C puree green veggie, sm can corn
-: celery, jalapeno
nutritition info on this is all screwed up (tomato and tomato paste in nutr analysis but not recipe)

Submitted by SUZIEQW

Cookbook creator says: wine needed for flavor
+: red pepper flakes, shrooms (w cherry tomato@end just to heat thru),
-: salt
SUB: Chick broth v wine; spray oil v 3T

Submitted by LOLITASMASH

Cookbook creator says: Bake rack vs sog
+: shroom, red/grn pepper, onion, zuke, carrot, garlic, spin, feta, shrimp, chili flake, broc, Ital season, turk peproni, jalapeno
SUB: bella shroom/jap eggpl or zuke(cut long) v eggpl, salsa/fr chop tomato/slice v tom sauc, parm/goat/swiss/jack v moz, Spray v OO

Submitted by GONZOSTAR

Need to get dinner on the table in under 30 minutes? This recipe makes that happen.

Submitted by CHEF_MEG

This kid-friendly comfort food is perfect for a weeknight meal. Even better: You can use frozen veggies and leftover chicken.

Submitted by CHEF_MEG

Cookbook creator says: +: veggie (corn, zuke, pepper, onion, dice tomato, serve over spinach/br rice), cilantro at end, cumin, oregano, 2xgarlic, shrimp, LF chz/sr crm, (saffron, turmeric in rice)
-: oil (1T or none, sundried tomato soften in H2O), half vinegar
sautee garlic in 1t oil, reduce vinegar to 1 teaspoon

Submitted by CARPROTH

Cookbook creator says: +: dice onion (purple), salt, thyme, more garlic, sundried tomato, saute onion/garlic to top, use 4 shroom caps, more peppers, corn, green pepper
SUB: Pinto or chili v black bean, parm v mozzarella, wild rice mixed w brown

Submitted by MRSHARM

Cookbook creator says: Chick->bite-siz once brown
SUB: fish v chick, 1/4c tom sce v tom, lemon juz/chunk v slice, wh v red wine, basil v oreg, shallot v onion, lemon on pasta v recipe, basil garlic oil v spray
+: capers, genrus spice(>1T oreg), 1C slice shroom, veggie, top w parm chz, garlic, wine (simm low 40m)
<:lemo

Cookbook creator says: GF thicken: 2T inst potato flake, rice flour, tomato paste, corn starch, fava bean flr, almond flr
+: shroom (dried/fresh), celery, spinach,
fry pan-> spin on bottom of baking dish
cook onions/garlic longer if crunchy/uncarmelized

Submitted by CHEF_MEG

Cookbook creator says: +: caper, slice gingr, wh wine, garlc, toast sesame, thin onion, 1/2t Lem ppr
SUB: tilapia: salmon, mahi, floundr; garl v pwdr v garl sal, wh/bl pepper or Ms Dash or Old Bay v cayne/sal
-: sal, broil (v dry), marg, only 2t oo/butter
Day Marinate: lemon, garlic, sal, parsley, old bay; broil ~15m

Submitted by JENNAGUERRA

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

Cookbook creator says: 2X marinad; ~ .5-1+hr
onion 1st
+ VEG:carrot, broc, bell peppr, edamam, tomat, corn, bean sprt, pineappl, cauliflowr , bok choy, snow/snap pea, aspar, gr bean
-:shroom, celry
+:gingr, garlic, pepper, soy, lemon
SUB:worsterchir v soy, Lime/OJ/broth v H2O, white wine, coconut (or lemon/lime juz)

A nice way to introduce veggies to your meals

Submitted by GINITASD