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thai peanut lettuce wraps
1 carrot, shredded½ cup bean sprouts½ small cucumber, cut into matchsticks3 green onions, sliced¼ cup chopped fresh cilantro1 ½ cups cooked jasmine rice7 oz. (½ package) light firm tofu, drained and cut into matchsticks12 Boston lettuce leaves12 tsp. low-fat,...
Sweet Potato Muffins
16 oz. old fashion oats8 oz sweet potato (mashed)8 oz egg whites1 whole egg1 tsp vanilla extract1/2 tsp nutmeg1/2 tsp cinn.1/2 to 1 tsp orange peal/rind3/4 cup splendashould make about 6 muffinsbake for 30-35 minutes at 350%. Spray Muffin tin/pan with Pam Spray.32...
Quinoa Chard Pilaf
INGREDIENTS1 tablespoon olive oil 1 onion, diced 3 cloves garlic, minced 2 cups uncooked quinoa, rinsed 1 cup canned lentils, rinsed 8 ounces fresh mushrooms, chopped 1 quart low sodium chicken broth 1 bunch Swiss chard, stems removed 8 oz chopped chicken breast,...
Butternut Hash Browns!
PER SERVING (about 1 cup, entire recipe): 85 calories, 1g fat, 162mg sodium, 20g carbs, 3g fiber, 5g sugars, 2g protein Ingredients: 1 heaping cup shredded butternut squash 2 tbsp. chopped onion 1/4 tsp. onion powder 1/4 tsp. garlic powder dash ground cumin dash salt...
Oven bake omelet
PER SERVING (1 huge piece, 1/4th of dish): 140 calories, 3g fat, 387mg sodium, 9g carbs, 1g fiber, 5g sugars, 18g protein Ingredients: 2 cups fat-free liquid egg substitute (like Egg Beaters) 1/2 cup fat-free milk 1/2 cup reduced-fat or non fat shredded cheese (any...
complete Oatmeal
PER SERVING (entire recipe): 179 calories, 3.5g fat, 367mg sodium, 40g carbs, 11g fiber, 3g sugars, 7g protein -- Ingredients: 1 packet Quaker Instant Oatmeal, Regular 1/4 cup Fiber One bran cereal (original) 1/4 cup light vanilla soymilk 2 tbsp. canned pure pumpkin 2...
Berries & Cream Oatmeal Pudding!
PER SERVING (entire recipe): 188 calories, 3.25g fat, 506mg sodium, 35g carbs, 5g fiber, 6g sugars, 5g proteinIngredients: 1/3 cup regular oats (not instant) 1/ 2 cup frozen mixed berries (unsweetened) 1/4 cup Almond Breeze, Unsweetened Vanilla; fridge temperature 1...
Avocado Fruit Salad
Ingredients1 (24-oz.) jar refrigerated orange and grapefruit sections, rinsed, drained, and patted dry 1 (24-oz.) jar refrigerated tropical mixed fruit in light syrup, rinsed, drained, and patted dry 1 kiwi, skinned and sliced2 cups cubed fresh cantaloupe 1...
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