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Recipes I've Shared:

Slower Cooker Chicken Drumsticks with Black and White Beans

A makeover of Killysmom’s “Kathy's chicken legs and beans for the slow cooker” (

Southwest-style Poached Tilapia

I like a little pizzazz to my food. How about you? Being from the Southwest US, I also like the bold flavors of peppers and cilantro. Easy to make and easy on the palate (depending on how much "pizzazz" you add, that is.)

Indian Curried Chicken, Southwest Style

Southwest U.S. twist on any bottled Indian curry simmer sauce.

Squash, Carrots, and Brocolli Steamed

This is my typical side veggies when I'm looking to add more veggies. Nothing special...just writing the recipe to get a calorie count.

Beans and Greens with Chicken Thigh Soup

Savory and tasty soup for those cold winter days!

Seafood Mix and Vegetable Stir Fry

A hearty mixture of calamari, shrimp, mussels, octopus, and imitation crab with onions, carrots, green peppers, and mushrooms!

Grilled (or Oven Baked) Rosemary Chicken Breasts

This easy, quick, and light dish has exceptional flavor. The rosemary plays perfectly with strong garlic flavor and a hint of lemon for bright fresh flavor. (This recipe is from AllRecipes, unfortunately they don't tell you the weight of the chicken needed!)

Slow Cooker Cabbage, Apple, and Carrots with Pork Loin Chops

As "Karichelle" described it in her original recipe, "This recipe is easy, tasty, and cheap! Plus you get all of the vitamins and fiber from the cabbage and apples." (
This recipe eliminates the sugar, adds a few spices typical of roasted pork, and added carrots. It's a little cheaper in calories, as well!

Asian Sweet Chili Slow Cooker Chicken Wings

Tender, tangy, yet sweet, wings cooked in your slow cooker! Great for game day!

Pork and Pinto Bean Soup (Lakeside Foods Canned Pork with Juices Recipe)

This turned out to be a very hardy, vegetable rich soup/stew. Perfect for a cold winter's day! (I bought a can of pork thinking this would be a good way to store protein for emergency purposes. Found recipes at
oads/2019/06/7-19-Flyer-Canned-Pork-.pdf. I used low sodium products to lower the salt content.)

Potato Leek Soup with White Beans & Thyme II

"Another one-pot meal that tastes creamy, but doesn't have the fat of creamed soups. Guaranteed to warm you up and stick to your ribs!" says MetalBabe in her original recipe. This is a remake of that soup by the same name with some changes (such as chicken broth, celery and puree). You can find her soup at

Very Good (1 rating)
Salmon Loaf by Arctic Star

This the recipe I found on the label of an Arctic Star Wild Alaskan Pink Salmon.

Lentil, Orzo, and Sausage Stew

This a hardy stew for those cold winter mornings that will provide you with lots of protein and fiber to face the day!

Very Good (1 rating)
Stuffed Peppers with Quinoa and Black Beans

These vegetarian stuffed peppers are a meal in themselves or as a side dish!

Irish Oatmeal with a Fruity Twist

This is your regular steel cut oats with added fruit and coconut flakes. Traditionally eaten with cream or milk (not calculated in the nutritional values)

Moo Dang (Thai BBQ Pork) (3 ounce/serving)

A very common, tasty dish in Thailand, Moo Dang, literally means 'red pork'. In Thailand, Moo Dang is traditionally made by boiling pork in the marinade, but boiling foods will cause a loss of flavor and nutrients.

Quinoa Tuna Casserole

Hearty, protein-rich, low-carb tuna casserole that will fill up anyone who likes tuna casserole!

Tilapia & Shrimp with Asian Style Vegetables Soup

Okay...I was cleaning out the freezer and cupboard and threw this together. You may have to adapt some... ;-)

Very Good (3 ratings)
Breakfast Scramble with Feta Cheese

Scrambled eggs with lots of veggies and feta cheese. Yum!

Hurst's Navy Beans Recipe

This is a recipe found on the Hurst's dry Navy Beans package with carrots and extra ham added.

Thai Style Deep Fried Whole Fish

True taste of Thai cuisine served with white rice and a side of fresh vegetables like lettuce, spinach, carrots, bean sprouts, etc.

Meat Loaf with Feta Cheese and Olives

A hearty serving of this meatloaf brings all kinds of flavors in play...saltiness of olives, tanginess of the feta, subtle under-flavor of the spinach and celery, and the zip of the onions.

Very Good (3 ratings)
15 Bean Soup with Polish Sausage

Simple recipe that is very adaptable to whatever you might have in the fridge...leftover veggies or meats.

Slow Cooker Pork Tenderloin with Apples, Cranberries, and Carrots

Very simple and tasty pork tenderloin. Serve with a one cup of cooked rice and a side salad. A boneless turkey breast can be used in place of the pork.

Very Good (2 ratings)
South Asian-Style Ground Beef, Potatoes, Peas and Bok Choy (Keema)

This is a traditional Indian recipe that's been spruced up with bok choy, mushrooms, green pepper, and peas. My version is kinda spicy, so you if you don't like spicy so much, you might want to cut back on the cayenne pepper. This serves well with naan or rice or just by itself.

Tuna and Black Bean Tortilla Filling

This is a mixture of black beans, tuna, corn, cilantro, Hatch green chile, and salsa that's just perfect for a taco shell or small tortilla. Spice it up even more with hot sauce, lime, and fresh onion greens!

Mild Chicken Curry with Vegetables

Easy to make curry. Serve over rice or quinoa.

Herb Lentils and Rice Recipe (Makeover of LILLAKE's recipe)

I doubled the spices (without changing the salt), added mushrooms, and used sharp cheddar cheese in this makeover. This is a very tasty way to get protein and fiber!

Very Good (3 ratings)
Pan-Roasted 5-Spice Pork Loin (by Chef John)

"This pan-roasted pork loin uses lots of spices and an Asian-inspired marinade for a truly flavorful cut of meat. And it's perfect to use for a Vietnamese bahn mi sandwich!"

Turkey Chili, Southwest Style

This is an easy and quick recipe for turkey chili for those times when you have to whip up something quick!

Beef Stew with Root Vegetables and Mushrooms (Slow Cooker)

I had a bunch of vegetables that I wanted to consume, so this beef stew was the result. I divided it up into 6 two cup servings, but if you're watching calories, try only one cup along with a slice of bread. I was very pleased with how this came out!

SpoonGirlDeb’s Baked Spaghetti Squash with Ground Turkey Meat Sauce Modified

This is a remake of SpoonGirlDeb’s Baked Spaghetti Squash with Ground Turkey Meat Sauce recipe. I added mushrooms, olives, an extra tablespoon of olive oil, some grated Parmesan cheese and leaner turkey. I also increased the number of servings. If you like this, give SpoonGirlDeb applause!

Thai Pork with Red Bell Peppers, Slow Cooker

Pork, peppers, and spices are cooked in a Thai peanut sauce until aromatic and tender. Served over brown or jasmine rice (not calculated in the recipe)

Slow Cooker Italian Turkey Sausage and Mustard Greens Soup

My wife had an over-abundance of mustard greens in her garden to I made soup!

White Meatless Gravy for Biscuits

Simple and easy and meatless.

Balsamic Chicken (Slow Cooker)

Aromatic and tasty...and under 200 calories per serving! The sauce is thin, so add tomato paste if you want it thicker. Serve on top of pasta or rice and sprinkle with Parmesan cheese.

Tuna and Feta Patties

The tuna fish cakes are easy to make and will satisfy most folks desire for something a bit different!

Butter Masala Chicken with Vegetables and Raisins

This is recipe that I created because I found the just plain butter Marsala a bit boring. I threw in some diced vegetables and some raisins and I was now happier with my Masala!

Fiesta Skillet Pork and Rice

A colorful mix of pork, rice and vegetables!

Winter Squash and Sweet Potato Soup

A delicious mixture of what I had lingering in the fridge!

Breakfast Turkey Sausage-Egg-Spinach-Feta Scramble

My wife disliked Feta cheese until she tried this!

Savory Vegetable Beef Stew

A tasty, creamy beef stew that satisfies on a cold winter's day!

Potato and Ground Beef Bake

A creamy, hearty beef and potato dish served hot as your main dish. Warm bread and a salad round out this perfect potato dish.

Another Simple and Easy Chili

There are a lot of chili recipes out there. This one is simple, yet tasty. Adding the corn grits helps to thicken the chili and this isn’t too spicy. You can increase your spice level by adding pepper flakes, Tabasco, more cayenne. This is good served over rice, cornbread, or just all by itself.

Bush's Slow-simmered Beef and Onions (Slow Cooker)

This is a recipe off a can of Bush's Dark Red Kidney Beans slightly modified. Instead of beef chuck, I changed it to top sirloin to lower the calories. I also chose a lower sodium Bush's beans.

Orange Dill Mahi Mahi

A mild fish with a touch of citrus and dill!

Bean and SPAM Soup (Slow Cooker)

"This is a great soup recipe for a cold winter day! I made it from items I had in the fridge and on the shelf (I was clearing space in both places!). If you love beans as much as I do you will definitely love this recipe.

Four Cheese Alfredo Flounder with Noodles

This is a remake of a recipe I saw that used half the ingredients and cooked this on stove top. This turned out to be very satisfying and tasty!

Chinese 5 Spices Steel Cut Oats

A hearty, nutty flavored bowl of oats with just a touch of zing to its flavor.

Roasted Spicy Pork and Vegetables

Spicy pork and vegetables that stand along as a meal or served with a side dish of rice or noodles.

Roasted Vegetables in Chicken Stock

A flexible variety of vegetables roasted that are moist and tasty.

Roast Chicken with Vegetables

Use just one pan to make a complete roasted chicken dinner with roasted vegetables

Chicken Vegetable Soup

This is a hearty, healthy chicken vegetable soup that warms you up on the inside on those cold wintry days! The only ingredient not listed below is “love”. If you don’t add some love to this while making it you will miss out on the best flavor!

Ham Spaghetti Alfredo

This is a spaghetti recipe that came off the label of a Springfield Honey Cured Boneless Ham (97% Fat Free). It was very tasty!

Mild Chicken Curry with Black Beans

A mild curry with lots of vegetables and protein. Delicious of a cup of brown rice (add another 109 calories for the rice!)

Bottom Round Roast with Vegetables and Brown Gravy

A crock pot meal that has it all! Meat, potatoes, carrots, mushrooms, onions, peppers and gravy!

Macaroni & Cheese with Tuna and Mushrooms

A quick and easy meal that is full of protein and carbs for just when you're craving both!

Eggs & Oats Skillet Breakfast

This hearty pancake substitute was a big hit with my family!

Balsamic Roasted Vegetables

A tasty variety of vegetables that are just plain good for you. Great with any main entree or as a stand alone snack!

Very Good (3 ratings)
Beefy Onion Hamburger Steak with Gravy

I like onion, what can I say! A hearty hamburger steak with a little extra to it.

Green Bean Casserole with a Twist

Many of the green bean casseroles I found were the same old boring beans and mushroom soup. I thought I would try something different. It got raves. Well, as much "rave" that a bean casserole could every get.

Mediterranean Turkey Loaf

This is a hearty turkey loaf with a variety of flavors. Definitely NOT your normal, dry turkey loaf!

Rainbow Trout with Yogurt Sauce (© 2018 All Rights Reserved)

This ia a recipe from by Lola. Totally Awesome!

"Tender and mild trout with a tangy yogurt sauce. Serve with crusty bread and lemon potatoes. If you can, use freshly caught trout."

Yellow Squash and Corn Saute

A tasty vegetable side-dish with just the right amount of "peppery zing" that goes well with any entree!

Pork and Zucchini Rice Skillet (2 cup servings)

This is a recipe from AllRecipe contributor "Eli". He said, "This is a yummy rice skillet with pork chop, zucchini, and Parmesan cheese. You don't need a lot of oil for this recipe - chicken broth does the trick." (He set this as 2 servings, I changed it to 4 to keep it under 400 calories)

Dave's Fiesta Ground Turkey

This is an aromatic and tasty taco filling or addition to a bowl of rice!

Bestest Meatballs EVAH!

These meatballs can stand alone for a meal or added to spaghetti sauce or served with Chinese noodles...they are just that good!

Dave's Cheesy Squash w/Peppers and Onions

A side dish that is tasty and easy to make.

Southern Slow Cooker Pork and Beans with Mustard Greens

If you like spicy and sweet, this is the dish!

Egg Muffins

A delicious grab-and-go, protein-filled breakfast!

Beef, Onion, Pepper Stir Fry (2 cups per serving)

This is adapted from the menu suggestions offered in the food tracking areas with some modifications. Very yummy.

Sweet Italian Turkey Sausage Lentils with Spinach (1 cup)

This hearty, filling, lentil stew is calorie friendly! This recipe is so adaptable...add garlic, change the meat, include more vegetables.

Korma Curry Pork

Quick and easy meal. Serve over rice or with a side of quinoa.

Orzo with Spicy Italian Turkey Sausage and Chicken

This dish is cooked in one pot and is quick and easy to make. Perfect for one of those days when you just don't have much time to cook! Filling and yummy! (Orzo is a rice shaped pasta)

Cheddary Summer Squash with Walnuts

Something different to do with your summer squash. Nutty, buttery, cheesy flavors combine for a nourishing side dish.

Spinach Lentil Soup (w/Pork Shoulder Butt)

Healthy lentil soup that satisfy the appetite on a chilly day. Makes enough for the family and then some!

Dave's Easy Spinach Lentil Soup (w/turkey sausage)

This is a modified recipe that I would make substituting hot Italian turkey sausage for the bacon. This recipe is so adaptable...add garlic, change the meat, include more vegetables.

Dave's "Easier Than Chopping Vegetables" Beef Stew

I hate chopping vegetables so I use a blend of frozen veggies to simplify the prep time. Most of your time will be spent anticipating this savory stew! For less than 200 calories per cup, this is a tasty, low calorie meal.

Pork Chops Italiano

This is an adaptation of an AllRecipes recipe that used 3 ounce chops and served 6.

Light & Easy Vegetable Fried Rice

This is a recipe found in the planned menus on this site. Reprinted with permission by Public Health – Seattle & King County

Harvest Vegetable Casserole

A hardy vegetable side that goes with fish, beef, pork, or all by itself.

No Mayo Tuna Salad

Using yogurt and cottage cheese as a substitute for mayonnaise helps reduce the fat level of this recipe.

Green Apple Smoothie

A tasty protein shake for breakfast or snack

Chicken and Apple Salad

Salad with canned chicken, apple, celery, and red bell pepper. Quick lunch.

Two to the Fifth Power Breakfast Sandwich

2 eggs, 2 slices of bacon, 2 slices of cheese, 2 tablespoons of mayonnaise all on 2 slices of bread! 2 to the 5th power breakfast!