mea's menus
(Recipe Collection)

21 Recipes Created by NUTMEG45

Healthy and delicious, most from scratch. Some original MEA entries, some intriguing ones from SmartPeople friends.

Recipes in this Collection

Healthy Chicken Vegetable Casserole
Very Good 4.1/5
(577 ratings)
Healthy Chicken Vegetable Casserole

Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!Submitted by CHEF_MEG

Carbs: 36.1g | Fat: 8.9g | Fiber: 8.8g | Protein: 27.9g | Calories: 320.6
Chicken and Broccoli Casserole
Very Good 4.1/5
(840 ratings)
Chicken and Broccoli Casserole

A quick and easy dinner that is also low in fat, this chicken casserole is perfect for busy nights.Submitted by LYZ219

Carbs: 15.8g | Fat: 7.3g | Fiber: 3.1g | Protein: 36.8g | Calories: 284.2
Chicken Pot Pie with Biscuit Crust
Very Good 4.3/5
(9 ratings)
Chicken Pot Pie with Biscuit Crust

This is a combo of my Chicken Pot Pie filling and my mother in-law's Biscuit Style Crust. They go together fabulously. This is awesome with a double crust, but if you are watching your fat intake, it is also yummy with just a top crust. Also, the homemade gravy is wonderful, but if you have leftover gravy or prefer to use canned or jarred, this is even easier. Enjoy!Submitted by KARENMON

Carbs: 32.2g | Fat: 16.5g | Fiber: 3.3g | Protein: 10.1g | Calories: 311
Vanilla Flavoring
Very Good 4.7/5
(71 ratings)
Vanilla Flavoring

"Vanilla extract" usually isn't made with real vanilla. The good news is that it's really easy--and affordable--to make your own.

Submitted by CHEF_MEG

Carbs: 0g | Fat: 0g | Fiber: 0g | Protein: 0g | Calories: 10.7
Stuffed Chicken Breasts with Olive Tapenade, Tomatoes, and Feta
Very Good 4.3/5
(62 ratings)
Stuffed Chicken Breasts with Olive Tapenade, Tomatoes, and Feta

Make this chicken the next you have company for dinner, and they'll swear you hired caterers. It tastes like it came from a restaurant, but for much less money and effort.

Submitted by CHEF_MEG

Carbs: 2.9g | Fat: 14.7g | Fiber: 0g | Protein: 30.4g | Calories: 269.6
White Beans, Spinach and Tomatoes over Linguine
Very Good 4.3/5
(488 ratings)
White Beans, Spinach and Tomatoes over Linguine

This filling vegetarian meal is nutritious and easy to make. Submitted by TWINMOM143

Carbs: 52.7g | Fat: 5.1g | Fiber: 10.2g | Protein: 13.7g | Calories: 284.5
Island Pork Tenderloin
Very Good 4.7/5
(66 ratings)
Island Pork Tenderloin

Submitted by MISSEDMIN

Carbs: 14.6g | Fat: 9.4g | Fiber: 0.4g | Protein: 32.2g | Calories: 276.7
This recipe has been marked private.
Roasted Corn and Pepper Soup
Very Good 4.1/5
(89 ratings)
Roasted Corn and Pepper Soup

This is a great recipe when the garden is overflowing. Submitted by CHEF_MEG

Carbs: 17.3g | Fat: 0.8g | Fiber: 3.3g | Protein: 2.7g | Calories: 77.3
Pong Pong Pork Chops
Very Good 4.3/5
(290 ratings)
Pong Pong Pork Chops

Boneless pork chops are drenched in a tasty peanut sauce in one of our favorite easy recipes.Submitted by ONCEMORE2006

Carbs: 7.6g | Fat: 16.2g | Fiber: 1.7g | Protein: 24.3g | Calories: 268.6
Kentucky Hot Brown
Very Good 4.1/5
(27 ratings)
Kentucky Hot Brown

A hot brown is a Southern classic: An open-faced turkey sandwich is topped with a cheesy sauce, bacon and tomatoes. This one's a lot lighter, but you'd never know from the taste.Submitted by CHEF_MEG

Carbs: 36.5g | Fat: 10.9g | Fiber: 4.4g | Protein: 27.9g | Calories: 345
Cocoa Crusted Pork Tenderloin
Very Good 4.0/5
(199 ratings)
Cocoa Crusted Pork Tenderloin

This dish inspired by Costa Rican spices seems exotic, but it uses spices and ingredients you already have around the house: coffee, cocoa and cinnamon. You'll wonder why you've been relegating these flavorings to dessert! Submitted by CHEF_MEG

Carbs: 1.2g | Fat: 13.1g | Fiber: 3.4g | Protein: 33.7g | Calories: 264
Carrot-Ginger Soup
Very Good 4.4/5
(35 ratings)
Carrot-Ginger Soup

This soup is so simple, with the main ingredient being only carrots, and no potatoes or cream to thicken it. I'm sure there are many directions in which the flavors could travel, but I prefer to make it with a predominantly Indian taste. Feel free to adjust the spicy-level as necessary. I like it with a moderate to intense heat, but you can add more or less cayenne and crushed red pepper to suit your own taste. The final product should be smooth and evenly blended, so you will need some kind of food processing device to get it right. Submitted by EHD630

Carbs: 19.1g | Fat: 3.1g | Fiber: 4.1g | Protein: 4.5g | Calories: 120.1
20 Minute Ginger-Garlic Chicken
Good 3.9/5
(47 ratings)
20 Minute Ginger-Garlic Chicken

This dish is perfect for busy nights. Submitted by CHEF_MEG

Carbs: 33.8g | Fat: 8.3g | Fiber: 5.3g | Protein: 31.6g | Calories: 334.8
Stuffed Mushrooms
Very Good 4.5/5
(35 ratings)
Stuffed Mushrooms

Spinach and cheese stuffed mushroomsSubmitted by WHEELOFFIRE

Carbs: 5.6g | Fat: 4.5g | Fiber: 2.3g | Protein: 5.9g | Calories: 78.6
Crustless Broccoli and Cheese Quiche
Very Good 4.4/5
(28 ratings)
Crustless Broccoli and Cheese Quiche

Submitted by DOWNTOWNJB

Carbs: 5.7g | Fat: 10g | Fiber: 2.4g | Protein: 13.1g | Calories: 160.3
Mexican Rice, Seitan and Veggies over Salad Greens with Guacamole
Good 3.7/5
(69 ratings)
Mexican Rice, Seitan and Veggies over Salad Greens with Guacamole

Seitan is sauted with cumin, tossed with roasted veggies and rice, then topped with a very rich guacamole for those days that you just have to have something a little extravagantSubmitted by MADDY_AVENA

Carbs: 56.1g | Fat: 10.5g | Fiber: 9.6g | Protein: 20.3g | Calories: 380.7
White Bean and Vegetable Soup
Very Good 4.2/5
(6 ratings)
White Bean and Vegetable Soup

A filling broth based soup that helps keep you full!Submitted by BEAGLESK

Carbs: 25.9g | Fat: 1.2g | Fiber: 6.7g | Protein: 6.2g | Calories: 131
Roasted Parmesan Potatoes
Very Good 4.8/5
(64 ratings)
Roasted Parmesan Potatoes

Submitted by SMSWAN

Carbs: 10.8g | Fat: 4g | Fiber: 1.7g | Protein: 2g | Calories: 84.5
Scallops In
Very Good 4.8/5
(19 ratings)
Scallops In "Creamy" Wine Sauce

A good one that tastes "fancy" but isn't. Easy one for first time scallop users - just remember, sear them, set them aside and no more than 5 more minutes!Submitted by KAUAI-CAROLANN

Carbs: 11.9g | Fat: 5.9g | Fiber: 0.8g | Protein: 21.6g | Calories: 201.4
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