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Lucifera's Lucious Food Favorites

Lucifera's Lucious Food Favorites

Most of the recipes listed are my own that I have posted so my husband can easily access the nutrition information for his Spark People food tracker. Therefore, I have not listed ingredients or instructions on the majority of the recipes. However, I will provide the info upon request.

(101 Recipes) Created by LUCIFERA

Recipes in this Collection

Very Good 4.1/5
(31 ratings)

This recipe has a number of components, but all can be made ahead, particularly the tomato puree and the white sauce. You can substitute 3 (8-ounce) cans of tomato puree for the homemade tomato puree. You can also use a grill pan to prepare the vegetables indoors.

Carbs: 65.3g | Fat: 17.6g | Fiber: 7.3g | Protein: 19.8g | Calories: 433.2
(no ratings)

One bunch of kale should be enough for this recipe. Trim and discard the tough stems, wash the leaves thoroughly to remove all traces of sand and dirt, then chop the damp leaves and measure out 6 cups. (Some markets may sell cellophane packages of prewashed kale the stems already removed.)

Submitted by LUCIFERA

Carbs: 31.5g | Fat: 7.5g | Fiber: 5.2g | Protein: 5.4g | Calories: 205.7
(no ratings)

Makes 5- 8 inch waffles. Substitute the quater cup grain, meal, bran measures with whatever whole grains you have on hand

Submitted by LUCIFERA

Carbs: 42.1g | Fat: 15.7g | Fiber: 4.8g | Protein: 11.8g | Calories: 351.4
(no ratings)

Jalapeños, chili powder, ground cumin, and fresh squeezed lime juice enliven this spicy Mexican classic. If you like, omit the beer and increase the water to 2 1/2 cups. Use three 19 –ounce cans of black beans, drained and rinsed, or soak and cook 2 1/2 cups (1 pound) of dried black beans. If you like your food less spicy, seed the jalapeño before chopping it.

Submitted by LUCIFERA

Carbs: 55.6g | Fat: 9.6g | Fiber: 31.7g | Protein: 19.4g | Calories: 280
(no ratings)

This puréed soup combines Indian and American flavors for a refreshing change. Sauté the ginger and cardamom briefly to intensify their flavors.

Submitted by LUCIFERA

Carbs: 48.9g | Fat: 9.5g | Fiber: 3.8g | Protein: 3.9g | Calories: 280.8
(no ratings)

This soup can be smooth or chunky. Unless very young celery is available, the stalks will need to be scraped with a vegetable peeler to remove the stringy, fibrous outer layer before using.

Submitted by LUCIFERA

Carbs: 21.9g | Fat: 11.1g | Fiber: 4g | Protein: 9.6g | Calories: 221.3
(no ratings)

Submitted by LUCIFERA

Carbs: 43.8g | Fat: 8.4g | Fiber: 3g | Protein: 5.2g | Calories: 262.4
(no ratings)

Because miso soup should never boil, it is remarkably quick and easy to prepare. Simply bring water almost to a boil, stir in the miso (I have chosen the most pungent variety, but you can use golden or white miso if you’d rather), and add a few flavorings. In this case, tamari, sautéed shitake mushrooms, and toasted sesame seeds fit the bill. Shredded raw carrots or daikon radish would be equally appropriate, as would chunks of tofu.

Submitted by LUCIFERA

Carbs: 18.3g | Fat: 7.5g | Fiber: 3.4g | Protein: 5.9g | Calories: 153.6
(no ratings)

Porcini are dried Italian mushrooms that are especially flavorful and well-suited to making soup. A handful of barley gives this soup plenty of heft.

Submitted by LUCIFERA

Carbs: 20.4g | Fat: 9.2g | Fiber: 4.8g | Protein: 4.7g | Calories: 172.9
(no ratings)

There are no complicated steps with this recipe; simply prepare the ingredients, place them all in a soup kettle, turn on the heat, and simmer them for an hour or so. I enjoy the lemony flavor of cilantro, but you can increase the parsley to 1/2 cup and omit the cilantro if you like.

Submitted by LUCIFERA

Carbs: 15.1g | Fat: 0.7g | Fiber: 5.1g | Protein: 4.9g | Calories: 79.7
(no ratings)

A combination of herbs- fresh parsley, anise-flavored dried tarragon, and a dried bay leaf- flavors this split soup that is enriched with carrots and leeks.

Submitted by LUCIFERA

Carbs: 24.6g | Fat: 9.2g | Fiber: 7.6g | Protein: 6.6g | Calories: 200.1
(no ratings)

Red-veined Swiss chard and leafy green spinach make an attractive combination in this soup, which is brightened by the addition of a lemony parsley pesto just before serving. Any combination of tender greens, or just a single variety, can be used, including Swiss chard (with either red or white veins), spinach, beets greens, or escarole.

Submitted by LUCIFERA

Carbs: 9.2g | Fat: 14g | Fiber: 4.2g | Protein: 4.6g | Calories: 168.3
Coach Nicole's Mini Vegetable Frittatas
Very Good 4.4/5
(325 ratings)

Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.

Submitted by COACH_NICOLE

Carbs: 3.9g | Fat: 4g | Fiber: 1.4g | Protein: 5.3g | Calories: 71.3
Very Good 4.3/5
(18 ratings)

Steve's Italian Sausage Soup is a man's meal! Lots of flavor and fool proof. Such versitility makes this everyone's favorite. Add what you want and skip the rest!

Submitted by ZOLA_NATALIE

Carbs: 27.7g | Fat: 33.9g | Fiber: 3.7g | Protein: 18.3g | Calories: 494.9
Very Good 4.4/5
(88 ratings)

Crispy, garlic seasonedl oven fries, low fat

Submitted by LAYCEY

Carbs: 33g | Fat: 0.4g | Fiber: 4.1g | Protein: 4.2g | Calories: 144
Very Good 4.7/5
(19 ratings)

A tangy marinade for chicken.

Submitted by KAMBAK

Carbs: 4.6g | Fat: 5.4g | Fiber: 0.4g | Protein: 16.8g | Calories: 133.5
Shrimp Scampi
Very Good 4.4/5
(94 ratings)

A delicious way to start a meal!

Submitted by DSTENORE

Carbs: 3.4g | Fat: 7.8g | Fiber: 0.3g | Protein: 23.6g | Calories: 201
Rustic Italian Tortellini Soup
Very Good 4.8/5
(255 ratings)

This meal comes together pretty fast. It's a very hearty meal, that goes great with a salad.
It's a versatile recipe in that you can add additional vegetables or even a can of drained and rinsed cannelini beans, for more protein.

Submitted by FOODIEWIFE

Carbs: 27.3g | Fat: 8.4g | Fiber: 2.3g | Protein: 17.3g | Calories: 251.9
Very Good 4.1/5
(34 ratings)

Great recipe for pot lucks. Each serving is worth 6 WW points.

Submitted by L@DYBUG

Carbs: 17.3g | Fat: 12.1g | Fiber: 0.5g | Protein: 15.1g | Calories: 238.8
Ranch Cheddar Turkey Burgers
Very Good 4.4/5
(195 ratings)

These are great. Even my kids love them. Serve on a whole wheat bun and you have a tasty , healthy meal.

Submitted by SEESKO

Carbs: 3.6g | Fat: 6.7g | Fiber: 0.1g | Protein: 19.3g | Calories: 155.1
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