Serves: 9 Ingredients 5 garlic cloves 1 (16-ounce) carton 1% low-fat cottage cheese 1/2 cup (4 ounces) block-style fat-free cream cheese 1/4 cup (1 ounce) grated fresh Romano cheese, divided 2 1/2 teaspoons dried basil 1/2 teaspoon crushed red pepper 1 large egg 1 (26-ounce) bottle fat-free tomato-basil pasta sauce (such as Muir … [Read more...]
Salmon with Lemon, Capers and Rosemary
Total Time: 30 min Prep: 20 min Cook: 10 min Yield: 4 servings Ingredients 4 (6-ounce) salmon fillets 1/4 cup extra-virgin olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 tablespoon minced fresh rosemary leaves (or dried, if needed) 8 lemon slices (about 2 lemons) 1/4 cup lemon juice (about 1 lemon) 1/2 cup Marsala wine … [Read more...]
Italian-Style Meat Loaf
YIELD: 6 servings (serving size: 2 slices) COURSE: Main Dishes Ingredients 1 1/2 pounds 92% lean ground beef 1 cup fat-free tomato-basil pasta sauce, divided 1/2 cup Italian-seasoned breadcrumbs 1/2 cup (2 ounces) preshredded fresh Parmesan cheese 1/2 cup finely chopped onion 1/3 cup chopped fresh flat-leaf parsley 1 teaspoon garlic powder 1/2 … [Read more...]
Pear and Feta Pan Cooked Pizzas
Serves 4 Ingredients: 4 whole wheat tortillas 5 tablespoons olive oil or for a unique, healthy flavor try using coconut oil 8 ounces crumbled goat or feta cheese (Most feta cheese is now made with cow's milk. Many people think goat or feta cheese made with goat milk is much more flavorful. It's healthy and great to try, if you haven't already.) 1 … [Read more...]
Delicious Fish Tacos with Mango Salsa
This recipe is light and cooks up quickly! Estimated nutrition profile is about 500 calories for 1 fish taco, but you only need one... they are VERY filling! You will also get about 12g fiber and about 20g protein per serving. Mango Salsa 1 mango, chopped 1/2 jalapeño, seeded and diced 1/4 onion (red preferable, any onion OK) juice of 1 lime, zest of 1/2 … [Read more...]
Chicken Piccata with Orzo
YIELDS: 4 servings (serving size: about 1/2 cup orzo or quinoa, 1 cutlet, and 2 tablespoons sauce) TOTAL TIME: Approximately 20 minutes Ingredients 1 cup uncooked orzo or quinoa 2 teaspoons grated lemon rind 4 (4-ounce) chicken cutlets (put cutlets in a zip lock-style plastic bag, being sure to remove most of the extra air in the bag when you seal it … [Read more...]
Amazing Lamb Burgers with Mâche Greens
These juicy lamb burgers are mounded with a generous portion of greens and sandwiched on a crusty bun. For a lower carbohydrate meal, try serving lamb burger on top of the greens without any bun or bread... It's delicious and satisfying! Serve with Asparagus with Orange Sauce for an incredible meal. 4 burgers Active Time: 30 minutes Total Time: … [Read more...]
Quinoa with all the benefits
A little bit of history: Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a … [Read more...]
Asparagus with Orange Sauce
TOTAL TIME:25 min Prep:10 min Inactive Prep:5 min Cook:10 min YIELD:4 servings LEVEL:Easy INGREDIENTS 2 oranges 1 pink shallot, minced 3 tablespoons white wine vinegar 1/2 teaspoon Dijon mustard 3 to 4 tablespoons olive oil Salt and freshly ground black pepper 20 spears green asparagus, trimmed Parmesan cheese, for … [Read more...]
Salmon with Fruit Salsa
Ingredients 1 pound salmon steaks 1 lemon, juiced 1 tablespoon chopped fresh rosemary salt and pepper to taste 1 lemon, sliced 1/3 cup water 1/4 cup diced fresh pineapple 1/4 cup minced onion 3 cloves garlic, minced 2 fresh jalapeno peppers, diced 1 tomato, diced 1/2 cup pineapple juice 1/4 cup diced red bell pepper 1/4 cup diced yellow bell pepper Directions Preheat oven to 350 … [Read more...]
