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Recipes I've Shared:

Cucumber Tomato Salad, 49 / half cup

Serving size is 1/2 cup. Makes 6 cups, 12 servings.


Incredible! (3 ratings)
Chicken with Basil Pesto, 290 cal

I serve this with 1/2 cup of rice or pasta with basil pesto .
Makes 4 servings of 1 breast each.

Stir-Fry Pork with Ginger

This smells heavenly and tastes good. There was not enough sauce with the veggies added. Next time, I will increase all the ingredients except the meat. Defintly needs more sauce. I served over rice. Rice not calculated in the calories.

Soup, Potato with Cheese & Bacon, 242 cal/cup

Makes six 1-cup servings. Cheese, bacon, and chard are salty. Loaded with potassium, magnesium, and vitamins A. K, and C. Potassium = 1,018.3 mg/cup. 99% of MDV

Meatballs, Italian Grnd Sirloin, 50 cal/ meatball

Adapted from Giada de Laurentis. Makes 30 meatballs using a 1-3/4 inch ice cream scoop.

When you substitute 99 % fat free ground Turkey instead of the beef, you will get 40 meatballs at 32 calories per meatball. The meatballs are formed the same way as the beef, but they are divided in half.

Tomato Sauce, Giada, 91 cal/half cup

Adapted from Giada de Laurentis.
Makes 12, 1/2 cup servings.
Sodium = 105 / half cup with 1/2 tsp salt. It is 72.2 mg with 1/4 tsp low sodium salt. This recipe configured without added salt.

Chicken Enchiladas, 249 cals

Serve with iceberg lettuce seasoned with a little vinegar, guacamole or avocado slices, and sour cream. Garnish with cilantro.

Cookies Bohemian Nut Rolls (Kolache), 61 cals

Awesome cookie that melts in your mouth.

Swiss Chard Potatoes, 74 cals/ 1/2 cup

Adapted from Lidia. This recipe is excellent for potassium and magnesium. Also, make it ahead and reheat. No salt added.

Chicken Breasts w/Onion & Peperoncini, cal 342

Adapted from a Lydia recipe for pork chops. This is a little healthier with chicken instead of pork and with wilted spinach.

Chili (DASH), S=237 cal/cup

Adapted DASH recipe from Mayo Clinic. I added in more veggies and spices. Serve with a sprinkle of cheese and sliced green onion. (cheese not counted in calories)
Makes 10, 1 cup servings.

Fillo shells w/Yogurt, Walnut, Strawberry, 26 cal

A delightful no-cook strawberry dessert almost calorie free. Enjoy! You could substitute blueberry yogurt and blueberries if you wanted or any other fruit.

Taco Chicken, Greens, & Poblano w/o tortilla, 115

Makes 4 cups and serves 8 to 10 soft taco filling with small corn tortilla. This is a Chef Rick Bayless recipe. it is 213 calories for each taco, but 285 calories for a fajita size tortilla. I used a leaf of Romano lettuce instead of tortilla and did not include the calories of the tortilla in the calories.

Libby's Famous Pumpkin Pie filling, 132 cals

This makes 2 pies or 16 slices.
Without the pie crust, this comes in at 132 calories per slice (1/8 pie). Crust calories are not included in this calorie count.

Pizza Carole's TDF MUFA Pizza, 395 per pizza

TDF, To-Die-For. The Sunflower seeds are so-o-o good. Makes one pizza cut into four pieces.
Makes 99 cals per piece; however, I eat the whole thing.

Peaches and Cream Coffee Cake, 133 cal

133 calories for when you just have to have a piece of cake!

Bengali-Style Eggplant cooked in Yogurt, 90 cal

Makes 3 to 4 servings. This is very tasty. The turmeric turns your fingers, clothes, and food yellow. This taste great even without the yogurt sauce and could be eaten as eggplant chips. From the food station.

Minestrone Vegetarian, 163 cal / 1 cup

I can of tomato paste is way over the top. Add the tomato paste in after all the veggies and add in a little at a time until it tastes good. Add the tomato paste and juice after veggies are soft because the tomato increases the time it takes to cook.

Green Salad Dressing, 42 cal/TBS

Serving size is 1 TBS.
Makes 47 one-TBS servings

Eggplant Parmesan, 254 cals

A recipe from Mario Batali at FoodNetwork with some changes.
See his recipe for Basic Tomato Sauce. Use 2 cups of it.

Cookies Oatmeal Apricot Low Cal, 43 cals/cookie

Makes 36, bite-sized cookies at 43 calls each and 58 mg of sodium.

Buffalo Chicken Dip, 27 cal/1 sq inch

A great party snack! Does not include calories for the chips.
Estimate: 108 one square inch servings.


Incredible! (1 rating)
Chicken Smothered in Spinach/Mushrooms, 269

This was totally yummy. Next time I will make only 2 chicken breasts with only 1 slice of cheese and double the spinach, nuts, onions, and mushrooms using 2 TBS EVOO. If you can find it, use Rotisserie Chicken Seasoning without salt.

You can reduce calories to 243 each serving by using only 2 TBS pecans. It is good either way.

Chicken Spicy Dip, 1 TBS or 1/2 oz 20 cal

Perfect for a party! Nutrients and calories are calculated without the chips.
Makes 8 cups or 64 ounces 0R 128 half-ounce servings.
Serving size is 1/2 ounce (about the typical amount that you scoop into a chip).
Frito-Lay Corn Scoops = 9 scoops =160 calories

Turkey Pork Sausage, 68 cal

This is surprisingly good and satisfied my desire for real sausage. I'd make it again. I froze my patties to use when I get a passion for sausage.


Incredible! (1 rating)
Cilantro Lime Rice, S=1/2 cup, 103 cal, 0 Sodium

I love this rice. I could eat it everyday.
Makes 8, half cup servings.

Moo Goo Gai Pan, 224 cal

This recipe was originally posted by Devan at Allrcipes.com Moo Goo Gai Pan translates to chicken with mushrooms.

Chicken-Apple Spicy Sausage S=1 pattie, 127 cal

These are tasty. Does not taste like sausage, but they are edible.


Incredible! (1 rating)
Chicken Stuffed Poblano Chiles, 134 cal

Very, very yummy. I serve this with lime cilantro flavored rice .

Chicken Cacciatore, 221 cal

This is a "New Italian Recipes" recipe from their web site.

Cereal Oatmeal Chocolate Chip Hazelnut, 385

A heavenly, heart-healthy breakfast with high MUFA (8 g), PUFA (2.3 g ), and protein (9 g) breakfast.

Chicken Breast with Salsa, Beans, Corn 432 cal

This is a tasty recipe to prepare on the grill on those 92 degree, too-hot-to-cook days. Each chicken breast/salsa mix is wrapped in its own packet. In addition to the ingredients, you need a gas grill and aluminum foil.

Basil Pesto Genovese, 104 cal per TBS

Adapted. Serve 2 TBS pesto on 1 cup of pasta (recommended: Trofie, Trenette, or Trofiette). I used Gemelli. It was awesome.
Makes 16 1-TBS servings.

Tomato Sauce:New Italian, 199 cal

This recipe is from the "New Italian Recipes" website.
Makes 4, 1-cup servings.
This is the basic recipe, but you could add capers, black olives, lemon juice, brandy or whaterver.

Tomato Sauce, Batali, 278 cal

Mario Batli's Basic Tomato Sauce.
Makes 4, 1 cup servings.

Strawberry Mango Smoothie

Strawberry Mango Smoothie

Vegetable Stock, S=1 cup

Freeze in a freezer container to use anytime. Will last about 3 months frozen.



Recipe Collections I've Shared: