Category Archives: Entrees

Curried Turkey Salad

Curry Turkey Salad Ingredients 2 tablespoons reduced-fat sour cream 2 tablespoons plain yogurt 1 tablespoon fresh lime juice 1 tablespoon honey 1 teaspoon curry powder 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 cups chopped cooked turkey 1 … Continue reading

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Lemon-Dill Shrimp with Orzo Salad

Ingredients For the Vinaigrette 1 teaspoon grated lemon zest 1/8 cup fresh lemon juice 3 tablespoons olive oil 1 teaspoon finely chopped fresh dill 1 teaspoon minced garlic 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground pepper For the salad … Continue reading

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Sauteed Kale with White Beans and Garlic

Summary: this recipe is a nutritional powerhouse – high in dietary fiber, vitamin A and vitamin C – and it cooks up in 15 minutes or less! Ingredients 2 tablespoons extra-virgin olive oil 3 garlic cloves, minced 1/4 teaspoon crushed … Continue reading

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Pork Carnitas

Ingredients Ingredients 1 pound pork country style ribs, lean, all fat removed Ground pepper 3 cloves garlic, cut into slivers 1 tablespoon adobo seasoning 1/2 cup 99% fat free chicken broth 1 chipotle pepper in adobo sauce 1 bay leaf … Continue reading

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Spring Strawberry Salad

Ingredients 1 tablespoon pure maple syrup or brown sugar 2 tablespoons red-wine vinegar 1 tablespoon extra-virgin olive oil 1/4 teaspoon salt Freshly ground pepper, to taste 3 cups baby spinach 3 cups spring salad mix 2 grilled chicken breasts, diced … Continue reading

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White Chili

Ingredients 1 tablespoon vegetable oil 2 medium onions, chopped (approximately 1 cup) 2 cloves garlic, finely chopped 3 cups low-sodium chicken broth 2 tablespoons chopped fresh cilantro 2 tablespoons fresh lime juice 1 teaspoon ground cumin 1/2 teaspoon dried oregano … Continue reading

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Chicken with Sundried Tomatoes and Mushrooms

Ingredients 4 teaspoons olive oil 4 (4-ounce) skinless, boneless chicken breast halves 1/4 teaspoon salt 1/4 teaspoon black pepper 2 cups pre-sliced mushrooms 1/3 cup finely chopped shallots 3/4 cup fat-free, low sodium chicken broth 1/4 cup sun-dried tomatoes 1/4 … Continue reading

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Crispy Oven-Baked Pork Chops

Ingredients 1 cup cornflakes or other flake cereal 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1 egg, slightly beaten 4 thin pork chops (about 1 pound total) Non-stick cooking spray Instructions Heat oven to 350F. Spray a cookie sheet with … Continue reading

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Hearty Potato Soup

Summary: Creamy potato soup is notoriously loaded with calories and fat. We managed to slash the fat and keep the flavor by using low-fat dairy for a filling and hearty soup. Serve this with a light salad for a tasty … Continue reading

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‘The Big Easy’ Chicken Creole

Note: Optional – add hot sauce to taste for an extra kick! Ingredients 1 pound boneless, skinless chicken breast halves, cut into 1 inch strips 1 (14-ounce) can low-sodium tomatoes, cut up 1 cup low-sodium chili sauce 1 1/2 cups … Continue reading

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