Download - 100 Recipes for Diabetics
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8/10/2019 100 Recipes for Diabetics
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Whether you have type 1, type 2, or are pre-diabetic, keeping your blood sugar in control is all-important.ince following a proper diet is the foundation of any diabetes-management plan, we've compiled 100elicious recipes for everymeal of the day. This way, nutritional constraints won't restrict yourtaste buds.
5 Breakfast RecipesTry these protein-packed morning meals fora shift from the standard fare.
Banana OatmealBerries with Lemon YogurtBreakfast LasagnaEggs BenedictFrench ToastLaura's Breakfast on the RunOrange Yogurt Fruit Salad
Scrambled Eggs with Smoked SalmonStrawberry Yogurt ShakeStriped Fruit CupSweet Yogurt French ToastTropical Fruit CupTurkey Egg BakeWaffle Iron Whole Wheat WafflesWhole Wheat Pancakes
0 Snack RecipesLeave the chips in the vending machine.These low-calorie, high-fiber snacks are sureo hold you over.
Beananza BarsBlueberry Thrill Snack
Chili Bean SnackMixFar East Avocado DipHoney Glazed Snack MixHoney Granola Snack BarsRhubarb Nut BreadRoasted RedPepper Yogurt DipTex-Mex BlackBean DipPineapple, Strawberries and Bananas
5 Dessert Recipes
Try these delectable treats for a welcome change.
Anise BiscottiBerries in Citrus GlazeFrosty Strawberry Pops
Frozen Fruit Chunk CupsFrozen Nectarine YogurtGolden Poached ApplesGrapple PopsGuilt-Free Luscious Layers of StrawberryMango with RaspberriesMinted Fruit SaladNo-Cook Fruit KabobsOrange and Pineapple CrushPink Tangerine AmbrosiaPumpkin MousseStrawberry Heaven
30 Lunch RecipesNo more bland, homemade sandwiches for lunch!Here, 30 different offerings for a satisfying middaymeal.
Acorn Squash Soup with Light CreamAsparagus Pesto PizzaAvocado and Garbanzo SaladBagel PizzasBrown Rice and Vegetable PizzaCajun Fish Sandwiches
Carrot Soup with SpinachChicken Nori Salad RollsChilled Yellow Pepper and Buttermilk SoupCream Potato Soup with SmokedSalmon & DillFresh Tomato PizzaGarden Salad PizzaGarlic Bean SoupHam and Apple SandwichItalian Avocado and Walnut SaladMixed Salad withJicamaMoroccan SaladPizza Soup with Dried BasilPomegranate and PapayaSalad with GingerDressingRaspberry Shrimp Salad in Avocado HalvesSicilian-Style Focaccia PizzaSpicy Red Beans and Rice Salad
Spinach Salad with Cherry Tomatoes and LemonDressingSummer Salad PizzasSunset Cucumber SoupTangy Bean and Spinach SaladThai Beef Salad WrapsThai Pea SoupTofu Salad SandwichVegetable Wraps with Chicken and Hummus
30 Dinner Recipes
The largest meal of the day doesn't have to putyou off your meal plan. From Thai-inspired fare toyour favorite Italian comfort foods, following yourdiabetes-diet can still be delicious.
3-Cheese Chicken Cacciatore ManicottiAngel Hair Pasta with Tomato Seafood CreamSauceAngel Hair Pasta with VegetablesAsian Bean and Rice RollsAsian Shrimp Lo MeinBaked Chicken KievBaked Flounder VinaigretteBaked Risotto PrimaveraBaked Swordfish Steak with RosemaryBBQ'd Beef TenderloinBBQ'd Steak KabobsBean & Shrimp RisottoBest Chicken Cacciatore PieBok Choy with Ginger VinaigretteBoneless, Skinless, Chicken Breasts BBQCashew Orange Sugar Snap PeasCitrus Dill Grilled Salmon'Cream ' Pasta Primavera
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8/10/2019 100 Recipes for Diabetics
2/86
Thiamin B1 0.14 mg
Vitamin K 0.89 mcg
Vitamin A 38 IU
Vitamin E 0.18 mg
Pantothenic Acid 0.5 mg
Vitamin B6 0.24 mg
Riboflavin B2 0.085 mg
Choline 17 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 5.1 mgNiacin B3 0.7 mg
Sodium 160 mg
Zinc 1.1 mg
Copper 0.17 mg
Calcium 24 mg
Iron 1.3 mg
Manganese 1.2 mg
Magnesium 55 mg
Phosphorus 120 mg
Fluoride 130 mcg
Potassium 310 mg
Selenium 8.4 mcg
Easy BBQ ChickenEasy BBQ Pork ChopsGrilled Jerk Chicken with LimeJapanese Soba Noodle SaladLemony Chicken MarsalaMediterranean Shrimp CasseroleMexican Chicken TortillasRice with GingerSalmon in Lime Ginger SauceThai BBQ Chicken BundlesSugar Snap Peas with Lemon and CashewsZesty Mexican Cauliflower
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Banana OatmealPreparation time:10 min Servings:4Cooking time:10 min
ngredients: bananas, peeled and coarsely chopped/4 tsp ground cinnamon cups water
-1/4 cups old fashioned oats/4 tsp salt
Cooking Directions:Bring water and salt to a boil in a heavy saucepan over high heat. Stir in oatsnd cinnamon. Reduce heat to low and continue to cook 4-5 minutes, stirringonstantly until oatmeal reaches desired consistency. Remove from heat. Stirn chopped bananas, cover and let sit 5 minutes before serving. Serve withght cream and maple syrup, if desired.
Nutritionist Recommended For:ow Fatow Cholesterol
Nutrition Facts
Calories160% Calories From Fat 11.2%
Total Fat2gSaturated Fats 0.4gMono-unsaturated Fats 0.6gPoly-unsaturated Fats 0.7g
Cholesterol0mg
Sodium160mg
Total Carbohydrates32gDietary Fiber 4.3gSugar 7.5g
Protein4.2g
More Information
Vitamins Minerals
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8/10/2019 100 Recipes for Diabetics
3/86
Thiamin B1 0.056 mg
Vitamin K 9.5 mcg
Vitamin A 36 IU
Vitamin E 0.47 mg
Pantothenic Acid 0.14 mg
Vitamin B6 0.079 mg
Choline 17 mg
Riboflavin B2 0.14 mg
Vitamin D 0 IU
Vitamin C 49 mg
Vitamin B12 0.29 mcg
Niacin B3 0.51 mg
Sodium 37 mg
Zinc 0.62 mg
Copper 0.064 mg
Calcium 110 mg
Iron 0.46 mg
Manganese 0.44 mg
Magnesium 21 mg
Potassium 260 mg
Fluoride 3.3 mcg
Phosphorus 96 mg
Selenium 4 mcg
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Berries with Lemon YogurtPreparation time:10 min Servings:4Cooking time:0 min
ngredients: cups strawberries, hulled and halved cup nonfat lemon yogurt cup blueberries, or blackberries picked over
Cooking Directions:Serve berries topped with a dollop of lemon yogurt.
Nutritionist Recommended For:ow Fatow Caloriesow Cholesterolow Sodium
Nutrition FactsCalories100
% Calories From Fat 4.2%
Total Fat0.5gSaturated Fats 0.1gMono-unsaturated Fats 0.1gPoly-unsaturated Fats 0.2g
Cholesterol1.2mg
Sodium37mg
Total Carbohydrates23gDietary Fiber 2.4gSugar 19g
Protein3.5g
More Information
Vitamins Minerals
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Thiamin B1 0.071 mg
Vitamin K 9.7 mcg
Vitamin A 380 IU
Vitamin E 0.35 mg
Pantothenic Acid 0.64 mg
Vitamin B6 0.096 mg
Riboflavin B2 0.23 mg
Choline 18 mg
Vitamin D 0 IU
Vitamin B12 0.43 mcg
Vitamin C 9.5 mg
Niacin B3 0.45 mg
Sodium 57 mg
Zinc 0.85 mg
Copper 0.075 mg
Calcium 150 mg
Iron 0.69 mg
Manganese 0.2 mg
Magnesium 23 mg
Phosphorus 130 mg
Fluoride 13 mcg
Potassium 290 mg
Selenium 5.1 mcg
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Breakfast LasagnaPreparation time:10 min Servings:6Cooking time:0 min
ngredients: cups lowfat vanilla yogurt cups watermelon, minced cups fresh blueberries, or sliced strawberries cups corn flakes
Cooking Directions:Place one-third of the corn flakes in an even layer in the bottom of an 8x8 in.
erving dish. Mix together the watermelon, blueberries and yogurt and spoonalf of it over the corn flake layer evenly. Sprinkle another layer of the cornakes over the yogurt and then layer the remaining yogurt over that. Sprinklehe remaining corn flakes evenly over the top.
Nutritionist Recommended For:ow Fatow Cholesterolow Sodium
Nutrition Facts
Calories180% Calories From Fat 6.5%
Total Fat1.3gSaturated Fats 0.7gMono-unsaturated Fats 0.3gPoly-unsaturated Fats 0.2g
Cholesterol4.1mg
Sodium57mg
Total Carbohydrates37gDietary Fiber 1.6gSugar 20g
Protein6g
More Information
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Eggs BenedictPreparation time:10 min Servings:8Cooking time:5 min
ngredients: Canadian bacon slices eggs tsp cider vinegar English muffins, split, toasted and buttered oz hollandaise sauce mix
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Thiamin B1 0.38 mg
Vitamin A 320 IU
Vitamin K 2.8 mcg
Vitamin E 0.81 mg
Pantothenic Acid 0.87 mg
Vitamin B6 0.2 mg
Riboflavin B2 0.39 mg
Choline 140 mg
Vitamin D 21 IU
Vitamin C 0.64 mg
Vitamin B12 0.67 mcg
Niacin B3 3 mg
Sodium 690 mg
Zinc 1.3 mg
Copper 0.06 mg
Calcium 92 mg
Iron 2.1 mg
Manganese 0.16 mg
Magnesium 19 mg
Phosphorus 200 mg
Fluoride 2.9 mcg
Potassium 210 mg
Selenium 27 mcg
Cooking Directions:Heat a heavy nonstick skillet over medium high heat. Cook bacon 1-2 minuteser side or until browned and heated throughout. Top each muffin half with alice of cooked bacon. Set aside and keep warm. Prepare sauce according toackage directions. Bring a deep skillet of water with 1 tsp vinegar to a gentleoil. Break an egg into a small bowl. Set aside. Using a spoon, vigorously swirlimmering water into a small circle to create a funnel-like effect. Gently slipgg into the swirling funnel of water. (This helps keep the egg from breakingp). Repeat process with remaining eggs and poach 3-4 minutes or until eggseach desired doneness. Using a slotted spoon, remove eggs from water andet drain briefly. Arrange eggs over bacon. Spoon hollandaise sauce over topnd serve.
Nutrition FactsCalories210
% Calories From Fat 42.4%
Total Fat9.9gSaturated Fats 3.1gMono-unsaturated Fats 3.9gPoly-unsaturated Fats 1.6g
Cholesterol230mg
Sodium690mg
Total Carbohydrates14gDietary Fiber 1gSugar 2.1g
Protein15g
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French ToastPreparation time:10 min Servings:4Cooking time:10 min
ngredients:-1/3 cups milk/2 tsp salt tbsp sugar slices day old bread eggs tbsp unsalted butter
Cooking Directions:Nutrition Facts
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Thiamin B1 0.25 mg
Vitamin A 490 IU
Vitamin K 5.3 mcg
Vitamin E 0.89 mg
Pantothenic Acid 1.3 mg
Vitamin B6 0.16 mg
Choline 140 mg
Riboflavin B2 0.57 mg
Vitamin D 53 IU
Vitamin C 0.22 mg
Vitamin B12 0.83 mcgNiacin B3 2.7 mg
Sodium 760 mg
Zinc 1.5 mg
Copper 0.098 mg
Iron 2.5 mg
Calcium 210 mg
Manganese 0.58 mg
Magnesium 40 mg
Potassium 290 mg
Fluoride 3.1 mcg
Phosphorus 260 mg
Selenium 31 mcg
Preheat oven to 200F. Combine first 4 ingredients in a shallow dish. Blendhoroughly. Soak each slice of bread in egg mixture, turning once. (The nexttep may be done in batches.) Melt butter in a heavy nonstick skillet over
medium high heat. Fry slices of bread until golden brown, turning once.Transfer to a platter and keep warm in oven until ready to serve.
Calories350% Calories From Fat 38.6%
Total Fat15gSaturated Fats 6gMono-unsaturated Fats 4.7gPoly-unsaturated Fats 2.3g
Cholesterol230mg
Sodium760mg
Total Carbohydrates38gDietary Fiber 1.8gSugar 18g
Protein15g
More Information
Vitamins Minerals
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Laura's Breakfast on the RunPreparation time:10 min Servings:12Cooking time:5 min
ngredients:/2 cup apple butter/4 lb cooked ham, chopped English muffins, split and lightly toasted/4 cup Dijon mustard/4 cup scallions oz fat-free cheddar cheese, shredded
Cooking Directions:Turn on broiler. Combine apple butter and mustard in a bowl and mixhoroughly. Spread 1 Tbsp mixture over each muffin half. Combine remainingngredients in another bowl and divide between muffin halves. Broil 1-2minutes until topping is bubbly.
Nutritionist Recommended For:ow Cholesterol
Nutrition FactsCalories180
% Calories From Fat 27%
Total Fat5.4gSaturated Fats 2gMono-unsaturated Fats 2.4gPoly-unsaturated Fats 0.7g
Cholesterol19mg
Sodium680mg
Total Carbohydrates20gDietary Fiber 1.2gSugar 6.6g
Protein12g
More Information
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Thiamin B1 0.32 mg
Vitamin K 5.1 mcg
Vitamin A 230 IU
Vitamin E 0.25 mg
Pantothenic Acid 0.24 mg
Vitamin B6 0.14 mg
Choline 30 mg
Riboflavin B2 0.21 mg
Vitamin D 0 IU
Vitamin B12 0.35 mcg
Vitamin C 0.98 mg
Niacin B3 2.5 mg
Sodium 680 mg
Zinc 1.5 mg
Copper 0.076 mg
Calcium 150 mg
Iron 1.5 mg
Manganese 0.19 mg
Magnesium 18 mg
Potassium 170 mg
Fluoride 5.6 mcg
Phosphorus 220 mg
Selenium 16 mcg
Thiamin B1 0.12 mg
Vitamin K 8.7 mcg
Vitamin A 240 IU
Vitamin E 0.36 mg
Pantothenic Acid 0.98 mg
Vitamin B6 0.29 mg
Riboflavin B2 0.35 mg
Choline 30 mg
Vitamin D 0 IU
Vitamin C 21 mg
Vitamin B12 0.69 mcg
Sodium 89 mg
Zinc 1.2 mg
Copper 0.12 mg
Calcium 240 mg
Iron 0.5 mg
Manganese 0.19 mg
Magnesium 42 mg
Phosphorus 210 mg
Potassium 650 mg
Fluoride 22 mcg
Selenium 4.5 mcg
Vitamins Minerals
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Orange Yogurt Fruit SaladPreparation time:10 min Servings:3Cooking time:0 min
ngredients: lettuce leaves tbsp orange juice/8 tsp ground nutmeg/2 cup red or black grapes, halved, seeded if necessary Jonathan or Macintosh apple, cored and sliced banana, peeled and sliced Golden Delicious apple, cored and sliced-1/2 cups plain lowfat yogurt
Cooking Directions:Place first 4 ingredients in a bowl and mix well. Combine next 3 ingredients in bowl until well mixed. Line salad plates with lettuce leaves. Place fruit saladn lettuce. Pour orange yogurt dressing on top.
Nutritionist Recommended For:ow Fatow Cholesterolow Sodium
Nutrition Facts
Calories200% Calories From Fat 10.8%
Total Fat2.4gSaturated Fats 1.3gMono-unsaturated Fats 0.6gPoly-unsaturated Fats 0.2g
Cholesterol7.3mg
Sodium89mg
Total Carbohydrates41gDietary Fiber 4.3gSugar 31g
Protein7.5g
More Information
Vitamins Minerals
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Niacin B3 0.63 mg
Thiamin B1 0.077 mg
Vitamin K 5.4 mcg
Vitamin A 880 IU
Vitamin E 1.5 mg
Pantothenic Acid 1.7 mg
Vitamin B6 0.3 mg
Riboflavin B2 0.59 mg
Choline 230 mg
Vitamin D 41 IU
Vitamin B12 2.8 mcg
Vitamin C 0.37 mg
Niacin B3 2.8 mg
Sodium 1500 mg
Zinc 1.4 mg
Copper 0.15 mg
Calcium 95 mg
Iron 2 mg
Manganese 0.039 mg
Magnesium 25 mg
Phosphorus 300 mg
Fluoride 6.1 mcg
Potassium 270 mg
Selenium 49 mcg
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Scrambled Eggs with Smoked SalmonPreparation time:5 min Servings:4Cooking time:5 min
ngredients: eggs, lightly beaten/2 lb smoked salmon, diced sprigs dill, chopped tbsp unsalted butter
Cooking Directions:Melt butter in a heavy nonstick skillet over medium-low heat. Add eggs and stirontinuously with a wooden spoon. Keep stirring until eggs have formed lumps
nd are still creamy and fairly set. Season with salt and pepper to taste.Remove from heat and stir in salmon. Serve sprinkled with dill.
Nutrition Facts
Calories320% Calories From Fat 64.7%
Total Fat23gSaturated Fats 8.7gMono-unsaturated Fats 8.5gPoly-unsaturated Fats 3.4g
Cholesterol460mg
Sodium1500mg
Total Carbohydrates2.7gDietary Fiber 0gSugar 2.1g
Protein24g
More Information
Vitamins Minerals
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Thiamin B1 0.1 mg
Vitamin A 56 IU
Vitamin K 2.7 mcg
Vitamin E 0.34 mg
Pantothenic Acid 0.68 mgVitamin B6 0.15 mg
Riboflavin B2 0.22 mg
Choline 22 mg
Vitamin D 0 IU
Vitamin C 92 mg
Vitamin B12 0.49 mcg
Niacin B3 0.64 mg
Sodium 63 mg
Zinc 0.98 mg
Copper 0.11 mg
Calcium 180 mg
Iron 0.7 mgManganese 0.74 mg
Magnesium 36 mg
Fluoride 19 mcg
Phosphorus 150 mg
Potassium 450 mg
Selenium 5 mcg
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Strawberry Yogurt ShakePreparation time:5 min Servings:2Cooking time:0 min
ngredients:/2 cup unsweetened pineapple juice
-1/2 cups fresh strawberries/4 cup lowfat vanilla yogurt tsp white sugar
Cooking Directions:Combine all ingredients in a blender or food processor and process untilmooth.
Nutritionist Recommended For:ow Fatow Cholesterolow Sodium
Nutrition Facts
Calories150% Calories From Fat 9%
Total Fat1.5gSaturated Fats 0.8gMono-unsaturated Fats 0.4gPoly-unsaturated Fats 0.2g
Cholesterol4.6mg
Sodium63mg
Total Carbohydrates31gDietary Fiber 2.3gSugar 26g
Protein5.5g
More Information
Vitamins Minerals
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Striped Fruit CupPreparation time:15 min Servings:4Cooking time:0 min
ngredients:
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Thiamin B1 0.11 mg
Vitamin A 2100 IU
Vitamin K 21 mcg
Vitamin E 1.8 mg
Pantothenic Acid 0.8 mg
Vitamin B6 0.19 mg
Riboflavin B2 0.21 mg
Choline 26 mg
Vitamin D 0 IU
Vitamin C 120 mg
Vitamin B12 0.34 mcg
Niacin B3 1.1 mg
Sodium 55 mg
Zinc 0.77 mg
Copper 0.16 mg
Iron 0.5 mg
Calcium 160 mg
Manganese 0.14 mg
Magnesium 38 mg
Fluoride 8.5 mcg
Phosphorus 120 mg
Potassium 690 mg
Selenium 3.2 mcg
mango, peeled, pitted and sliced into strips tsp lemon, or lime juice papaya, peeled, seeded and sliced lengthwise/2 cup watermelon, sliced cup lowfat yogurt, lemon, orange, vanilla, or banana medium strawberries, diced kiwi fruit, peeled and sliced lengthwise/2 cup honeydew melon pieces/2 cup cantaloupe chunks
Cooking Directions:Place the yogurt into a small serving bowl. Gently stir in strawberries. Placehe dip in the center of a large round plate or platter. "Stripe" the fruit slicesround the bowl of dip. Squeeze lemon or lime juice over the fruit. Serve withongs, a spoon for the dip, and individual plates. Source: 5 A Day
Nutritionist Recommended For:ow Fatow Cholesterolow Sodium
Nutrition Facts
Calories150
% Calories From Fat 9%Total Fat1.5g
Saturated Fats 0.7gMono-unsaturated Fats 0.4gPoly-unsaturated Fats 0.2g
Cholesterol3.7mg
Sodium55mg
Total Carbohydrates33gDietary Fiber 4.2gSugar 25g
Protein4.9g
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Vitamins Minerals
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Sweet Yogurt French ToastPreparation time:10 min Servings:4Cooking time:10 min
ngredients: tsp ground cinnamon/4 cup sugar slices day old bread cup plain low fat yogurt eggs tbsp unsalted butter
Cooking Directions:Preheat oven to 200F. Combine first 4 ingredients in a shallow dish. Blend
horoughly. Soak each slice of bread in egg mixture, turning once. (The nexttep may be done in batches.) Melt butter in a heavy nonstick skillet over
Nutrition Facts
Calories350
% Calories From Fat 33.4%
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Thiamin B1 0.25 mgVitamin K 5.7 mcg
Vitamin A 440 IU
Vitamin E 0.89 mg
Pantothenic Acid 1.4 mg
Vitamin B6 0.16 mg
Riboflavin B2 0.56 mg
Choline 140 mg
Vitamin D 21 IU
Vitamin B12 0.82 mcg
Vitamin C 0.76 mg
Niacin B3 2.7 mg
Sodium 470 mgZinc 1.8 mg
Copper 0.1 mg
Calcium 240 mg
Iron 2.6 mg
Manganese 0.8 mg
Magnesium 43 mg
Phosphorus 270 mg
Fluoride 11 mcg
Potassium 330 mg
Selenium 30 mcg
Thiamin B1 0.12 mg Sodium 2.3 mg
medium-high heat. Fry slices of bread until golden brown, turning once.Transfer to a platter and keep warm in oven until ready to serve. Servinguggestions: Top with butter and powdered sugar, or serve with applesauce.
Total Fat13gSaturated Fats 5.1gMono-unsaturated Fats 4.3gPoly-unsaturated Fats 2.2g
Cholesterol230mg
Sodium470mg
Total Carbohydrates43gDietary Fiber 2.5gSugar 21g
Protein16g
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Tropical Fruit CupPreparation time:5 min Servings:4Cooking time:0 min
ngredients:/2 lb guava halves bananas, peeled and sliced/2 lb unsweetened pineapple chunks/4 lb grapefruit segments
Cooking Directions:Combine all ingredients in a bowl. Cover and chill30 minutes.
Nutritionist Recommended For:ow Fatow Caloriesow Cholesterolow Sodium
Nutrition Facts
Calories120% Calories From Fat 6.1%
Total Fat0.8gSaturated Fats 0.2gMono-unsaturated Fats 0.1gPoly-unsaturated Fats 0.3g
Cholesterol0mg
Sodium2.3mg
Total Carbohydrates29gDietary Fiber 5.4gSugar 19g
Protein2.5g
More Information
Vitamins Minerals
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Vitamin K 1.9 mcgVitamin A 680 IU
Vitamin E 0.52 mg
Pantothenic Acid 0.59 mg
Vitamin B6 0.33 mg
Riboflavin B2 0.086 mg
Choline 14 mg
Vitamin D 0 IU
Vitamin C 150 mg
Vitamin B12 0 mcg
Niacin B3 1.2 mg
Zinc 0.31 mgCopper 0.25 mg
Iron 0.55 mg
Calcium 25 mg
Manganese 0.88 mg
Magnesium 41 mg
Potassium 560 mg
Fluoride 1.6 mcg
Phosphorus 40 mg
Selenium 1.2 mcg
Thiamin B1 0.19 mg
Vitamin K 12 mcg
Vitamin A 770 IU
Vitamin E 1 mg
Pantothenic Acid 0.66 mg
Vitamin B6 0.21 mg
Choline 85 mg
Riboflavin B2 0.49 mg
Sodium 780 mg
Zinc 1.7 mg
Copper 0.15 mg
Iron 1.9 mg
Calcium 170 mg
Manganese 0.67 mg
Magnesium 44 mg
Fluoride 4.2 mcg
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Turkey Egg BakePreparation time:10 min Servings:8Cooking time:15 min
ngredients: slices whole wheat toast oz smoked turkey, chopped, or leftover turkey cups seasoned croutons egg whites/2 cup leftover gravy (optional) onion, chopped tbsp unsalted butter/4 cup grated Parmesan cheese red bell pepper, seeded and chopped tbsp parsley, chopped tbsp cold water eggs tbsp olive oil clove garlic, crushed/2 cup shredded low fat mozzarella cheese
Cooking Directions:Heat oil in a large heavy ovenproof skillet over medium heat. Saut onion,arlic and bell pepper 2-3 minutes or until onion is softened. Add turkey,routons, and parsley. Saut 2-3 minutes or until just warmed throughout.
Remove from heat and set aside. Beat eggs and egg whites with cold water in large mixing bowl. Stir in turkey mixture, mozzarella cheese, half the
Parmesan cheese, and salt and pepper to taste. Turn on broiler. Melt butter iname skillet over medium heat. Pour in egg mixture and reduce heat to low.
Without stirring, cookabout 10 minutes or until bottom of eggs are set.Sprinkle with remaining Parmesan cheese. Place under broiler 30-60 secondsr until top is set and lightly browned. Do not overcook. Cut into wedges anderve with any leftover gravy and toast.
Nutrition Facts
Calories270% Calories From Fat 36.7%
Total Fat11gSaturated Fats 3.7gMono-unsaturated Fats 4.7gPoly-unsaturated Fats 1.8g
Cholesterol130mg
Sodium780mg
Total Carbohydrates23gDietary Fiber 3.2gSugar 5g
Protein19g
More Information
Vitamins Minerals
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Vitamin D 10 IU
Vitamin B12 0.45 mcg
Vitamin C 22 mg
Niacin B3 2 mg
Potassium 320 mg
Phosphorus 250 mg
Selenium 32 mcg
Thiamin B1 0.13 mg
Vitamin K 1.1 mcg
Vitamin A 140 IU
Vitamin E 1.7 mg
Pantothenic Acid 0.45 mg
Vitamin B6 0.092 mg
Choline 35 mg
Riboflavin B2 0.18 mg
Vitamin D 19 IU
Vitamin B12 0.29 mcg
Vitamin C 0.046 mg
Niacin B3 1.4 mg
Sodium 120 mg
Zinc 0.84 mg
Copper 0.081 mg
Iron 1.1 mg
Calcium 130 mg
Manganese 0.71 mg
Magnesium 31 mg
Potassium 150 mg
Phosphorus 210 mg
Fluoride 2 mcg
Selenium 18 mcg
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Waffle Iron Whole Wheat WafflesPreparation time:15 min Servings:10Cooking time:10 min
ngredients:-1/2 cups whole grain flour eggs, separated/4 cup all purpose flour tsp baking powder
tbsp honey tbsp vegetable oil-1/2 cups skim milk
Cooking Directions:Preheat waffle iron. Combine first 3 ingredients in a bowl. Beat egg yolks untilemon colored. Stir in milk, oil and honey. Blend well and add to flour mixture.Mix thoroughly. Beat egg whites until stiff and fold into batter. Pour batter intoron, in batches, without overfilling. Follow manufacturer's directions forooking times.
Nutritionist Recommended For:ow Sodium
Nutrition Facts
Calories150% Calories From Fat 36%
Total Fat6gSaturated Fats 0.8gMono-unsaturated Fats 1.2gPoly-unsaturated Fats 3.5g
Cholesterol44mg
Sodium120mg
Total Carbohydrates21gDietary Fiber 2.3gSugar 5.6g
Protein5.4g
More Information
Vitamins Minerals
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Thiamin B1 0.17 mg
Vitamin A 120 IU
Vitamin K 1.7 mcg
Vitamin E 2.8 mg
Pantothenic Acid 0.46 mg
Vitamin B6 0.14 mg
Choline 48 mg
Riboflavin B2 0.26 mg
Vitamin D 5.2 IU
Vitamin C 0.95 mg
Vitamin B12 0.34 mcg
Niacin B3 2 mg
Sodium 620 mg
Zinc 1.2 mg
Copper 0.12 mg
Iron 1.5 mg
Calcium 170 mg
Manganese 1.1 mg
Magnesium 52 mg
Potassium 250 mg
Phosphorus 270 mg
Fluoride 0.81 mcg
Selenium 26 mcg
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Whole Wheat PancakesPreparation time:10 min Servings:4Cooking time:5 min
ngredients:/4 tsp baking powder
/2 tsp salt tbsp sugar egg, lightly beaten tbsp vegetable oil/2 tsp baking soda cup buttermilk, plus extra cup whole grain flour
Cooking Directions:Sift first 5 ingredients together in a large bowl. Combine next 3 ingredients innother bowl. Stir buttermilk mixture into dry ingredients until just combined.
Do not overmix. Heat a heavy nonstick skillet or griddle over medium high heato 375F. When hot, lightly brush surface with oil. Add about 1/3 cup batter perancake to skillet and cook 2-3 minutes, or until small holes appear in batternd bottom is browned. Turn cakes and cook about 1 minute or until browned.
Repeat process until all pancakes are cooked. Serve immediately with desiredoppings or keep warm in a 200F oven until ready to serve.
Nutrition Facts
Calories250% Calories From Fat 36%
Total Fat10gSaturated Fats 1.8gMono-unsaturated Fats 2.1gPoly-unsaturated Fats 5.7g
Cholesterol59mg
Sodium620mg
Total Carbohydrates32gDietary Fiber 3.7gSugar 9.9g
Protein8.3g
More Information
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Acorn Squash Soup with Light CreamPreparation time:15 min Servings:4
Cooking time:30 min
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Thiamin B1 0.35 mg
Vitamin K 1.3 mcgVitamin A 1800 IU
Vitamin E 0.41 mg
Pantothenic Acid 1.1 mg
Vitamin B6 0.36 mg
Riboflavin B2 0.14 mg
Choline 13 mg
Vitamin D 0 IU
Vitamin C 24 mg
Vitamin B12 0.16 mcg
Niacin B3 1.8 mg
Sodium 1000 mg
Zinc 0.52 mgCopper 0.15 mg
Iron 1.7 mg
Calcium 150 mg
Manganese 0.38 mg
Magnesium 77 mg
Fluoride 2.2 mcg
Phosphorus 140 mg
Potassium 840 mg
Selenium 2.9 mcg
ngredients:/2 cup croutons-1/4 cups light cream acorn squash, cut in half lengthwise and seeds removed/4 tsp ground nutmeg cups vegetable broth
Cooking Directions:Scrape all pulp from squash. Discard shell. Combine with stock in a heavyaucepan over medium high heat. Bring to a boil. Reduce heat to medium lownd simmer30 minutes or until mixture is reduced to about 3 cup. Removerom heat. Transfer squash mixture to a blender or food processor. Addemaining ingredients, except croutons. Season with salt and pepper to tastend pure. Serve with croutons.
Nutrition Facts
Calories260% Calories From Fat 51.9%
Total Fat15g
Saturated Fats 9.2gMono-unsaturated Fats 4.3gPoly-unsaturated Fats 0.7g
Cholesterol49mg
Sodium1000mg
Total Carbohydrates31gDietary Fiber 3.5gSugar 2.1g
Protein4.2g
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Asparagus Pesto PizzaPreparation time:15 min Servings:4Cooking time:25 min
ngredients: clove garlic, chopped cup fresh basil, leaves tbsp grated Romano cheese/4 cup grated Parmesan cheese large baked cheese pizza crust tbsp oil red bell pepper, seeded and chopped tbsp pine nuts/4 lb asparagus, cut into .75 in. lengths/2 lb mozzarella cheese, shredded
Cooking Directions:Preheat oven to 350F. Place asparagus in a steamer basket over boiling
Nutrition Facts
Calories310% Calories From Fat 69.7%
Total Fat24gSaturated Fats 10gMono-unsaturated Fats 9.8g
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Thiamin B1 0.17 mg
Vitamin K 68 mcg
Vitamin A 2300 IU
Vitamin E 2.8 mg
Pantothenic Acid 0.46 mg
Vitamin B6 0.21 mg
Choline 28 mg
Riboflavin B2 0.36 mg
Vitamin D 0 IU
Vitamin B12 1.5 mcg
Vitamin C 44 mg
Niacin B3 1.3 mg
Sodium 500 mg
Zinc 2.7 mg
Copper 0.25 mg
Calcium 430 mg
Iron 2.6 mg
Manganese 0.46 mg
Magnesium 40 mg
Phosphorus 340 mg
Potassium 320 mg
Fluoride 0 mcg
Selenium 13 mcg
Thiamin B1 0.11 mg
Vitamin K 18 mcg
Sodium 330 mg
Zinc 1.8 mg
water. Cover pan and steam 5 minutes, or until bright green and almost tender.Drain, rinse under cold water and rinse again. Heat oil in a heavy saucepanver medium high heat. Saut pine nuts 3-5 minutes, stirring constantly, untilghtly browned. Transfer pine nuts in oil and next 4 ingredients to a blender orood processor and process until smooth. Spread pesto over crust and topwith asparagus, pepper, mozzarella and Parmesan. Place pizza on an ovenray and bake15 minutes, or until topping is golden brown.
Poly-unsaturated Fats 2.1g
Cholesterol53mg
Sodium500mg
Total Carbohydrates7.4gDietary Fiber 2.6gSugar 3.6g
Protein19g
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Avocado and Garbanzo SaladPreparation time:15 min Servings:4Cooking time:5 min
ngredients:/4 cup olive oil/4 cup lemon juice oz yellow squash, chopped/4 tsp sugar/2 cup stuffed green olives small red chilies, finely chopped small onion, thinly sliced oz canned pimientos, drained, cut into thin strips medium avocado, chopped can (15 oz) garbanzo beans, drained
Cooking Directions:
Place squash in a steamer basket over boiling water. Cover pan and steam 3minutes, or until almost tender. Remove from steamer basket, rinse under coldwater and drain. Combine squash and next 5 ingredients in a large bowl.Combine last 4 ingredients in jar with a tight-fitting lid. Shake well and pourver salad. Toss gently to combine.
Nutritionist Recommended For:ow Cholesterol
Nutrition Facts
Calories380% Calories From Fat 54.5%
Total Fat23g
Saturated Fats 3.6gMono-unsaturated Fats 15gPoly-unsaturated Fats 3.5g
Cholesterol0mg
Sodium330mg
Total Carbohydrates39gDietary Fiber 11gSugar 6.6g
Protein8.8g
More Information
Vitamins Minerals
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Vitamin A 1800 IU
Vitamin E 4.7 mg
Pantothenic Acid 1.2 mg
Vitamin B6 0.92 mg
Riboflavin B2 0.2 mg
Choline 47 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 110 mg
Niacin B3 1.5 mg
Copper 0.52 mg
Calcium 60 mg
Iron 2.9 mg
Manganese 0.91 mg
Magnesium 68 mg
Phosphorus 170 mg
Fluoride 0.0026 mcg
Potassium 780 mg
Selenium 3.4 mcg
Thiamin B1 0.3 mg
Vitamin K 0.16 mcg
Vitamin A 310 IU
Vitamin E 0.013 mg
Pantothenic Acid 0.48 mg
Vitamin B6 0.091 mg
Choline 1.1 mg
Riboflavin B2 0.16 mg
Vitamin D 0 IU
Vitamin B12 0.25 mcg
Vitamin C 3.9 mg
Niacin B3 2.3 mg
Sodium 370 mg
Zinc 0.69 mg
Copper 0.091 mg
Iron 2.4 mg
Calcium 59 mg
Manganese 0.29 mg
Magnesium 21 mg
Potassium 150 mg
Fluoride 3.1 mcg
Phosphorus 85 mg
Selenium 17 mcg
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Bagel PizzasPreparation time:5 min Servings:12Cooking time:10 min
ngredients: tsp fresh oregano-1/2 cups tomato pizza sauce/4 cup mozzarella cheese, shredded bagels, sliced and warmed or lightly toasted
Cooking Directions:Preheat oven to 350F. Arrange bagel halves on baking sheet. Top each onewith pizza sauce, then top with cheese, then top with oregano. Bakeuntilheese is melted, about 8 to 10 minutes.
Nutritionist Recommended For:ow Fatow Cholesterol
Nutrition Facts
Calories180% Calories From Fat 15%
Total Fat3gSaturated Fats 1.3g
Mono-unsaturated Fats 0.8gPoly-unsaturated Fats 0.4g
Cholesterol19mg
Sodium370mg
Total Carbohydrates31gDietary Fiber 1.8gSugar 0.6g
Protein7.8g
More Information
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Thiamin B1 0.24 mg
Vitamin K 4.5 mcg
Vitamin A 620 IU
Vitamin E 0.21 mg
Pantothenic Acid 1.7 mg
Vitamin B6 0.42 mg
Choline 15 mg
Riboflavin B2 0.33 mg
Vitamin D 8.2 IU
Vitamin B12 0.7 mcg
Vitamin C 38 mg
Niacin B3 4.5 mg
Sodium 310 mg
Zinc 2.3 mg
Copper 0.42 mg
Calcium 210 mg
Iron 2.3 mg
Manganese 1.8 mg
Magnesium 91 mg
Potassium 530 mg
Phosphorus 290 mg
Fluoride 5.2 mcg
Selenium 13 mcg
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Brown Rice and Vegetable PizzaPreparation time:10 min Servings:4Cooking time:15 min
ngredients:/4 cup red or green bell pepper, chopped egg whites, beaten/3 cup purchased pizza sauce cup nonstick cooking spray cups cooked brown rice, cooled cup mozzarella cheese, shredded tsp black pepper, ground cup mushrooms, sliced clove garlic, crushed green bell pepper, seeded, cut into rings tbsp grated Parmesan cheese
Cooking Directions:Preheat oven to 400F. Combine cooled rice with 1/3 cup mozzarella cheesend egg whites. Press into a 12 in. pizza pan sprayed with cooking spray.
Bake 5 minutes. Combine pizza sauce with pepper and garlic. Spread over theaked rice crust. Top with next 4 ingredients and sprinkle with the remaining
mozzarella cheese. Garnish with green pepper rings. Bake10 minutes.
Nutrition Facts
Calories310% Calories From Fat 25.3%
Total Fat8.7gSaturated Fats 4.4gMono-unsaturated Fats 2.6gPoly-unsaturated Fats 0.8g
Cholesterol25mg
Sodium310mg
Total Carbohydrates43gDietary Fiber 5.2gSugar 2.9g
Protein14g
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Cajun Fish Sandwiches
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Thiamin B1 0.47 mg
Vitamin K 21 mcgVitamin A 750 IU
Vitamin E 2.2 mg
Pantothenic Acid 0.83 mg
Vitamin B6 0.63 mg
Riboflavin B2 0.37 mg
Choline 170 mg
Vitamin D 0 IU
Vitamin B12 2 mcg
Vitamin C 6.7 mg
Niacin B3 7.1 mg
Sodium 410 mg
Zinc 1.9 mgCopper 0.19 mg
Calcium 170 mg
Iron 3.6 mg
Manganese 0.42 mg
Magnesium 110 mg
Phosphorus 350 mg
Fluoride 0.98 mcg
Potassium 690 mg
Selenium 81 mcg
Preparation time:5 min Servings:4Cooking time:10 min
ngredients: English muffins, split and toasted tsp onion powder cucumber, sliced cod fillets, or whitefish, about 4 oz each tbsp scallions, thinly sliced tsp chili powder/2 cup sour cream
Cooking Directions:Prepare grill or broiler. Combine chili and onion powders, and salt and peppero taste in a bowl. Sprinkle on both sides of fish. Grillor broil6 in. from heat,urning once, 8-10 minutes, or until fish flakes easily. Combine sour cream and
callions in a bowl. Place fish on bottom muffin halves. Top with cucumberlices, sour cream mixture and remaining muffin halves.
Nutrition Facts
Calories400% Calories From Fat 19.8%
Total Fat8.8g
Saturated Fats 4.5gMono-unsaturated Fats 2.2gPoly-unsaturated Fats 1.2g
Cholesterol110mg
Sodium410mg
Total Carbohydrates31gDietary Fiber 2.9gSugar 3.7g
Protein48g
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Carrot Soup with SpinachPreparation time:15 min Servings:4Cooking time:30 min
ngredients: celery stalk, cut into 2 in. pieces/4 tsp nutmeg lb carrots, scrubbed cup cheese & garlic croutons small onion, peeled and quartered small parsnip, peeled and chopped cups vegetable broth/4 lb spinach, rinsed and tough stems discarded
Cooking Directions:Combine first 5 ingredients in a heavy saucepan over high heat. Cover and
ring to a boil. Reduce heat to low and simmer30 minutes. Using a slottedpoon, transfer vegetables to a food processor or blender. Add a small amount
Nutrition Facts
Calories140% Calories From Fat 16.1%
Total Fat2.5gSaturated Fats 0.7gMono-unsaturated Fats 1g
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Thiamin B1 0.19 mg
Vitamin K 170 mcg
Vitamin A 23000 IU
Vitamin E 2.6 mg
Pantothenic Acid 0.64 mg
Vitamin B6 0.29 mg
Riboflavin B2 0.17 mg
Choline 31 mg
Vitamin D 0 IU
Vitamin B12 0.014 mcg
Vitamin C 11 mg
Niacin B3 1.7 mg
Sodium 940 mg
Zinc 0.61 mg
Copper 0.15 mg
Calcium 110 mg
Iron 1.5 mg
Manganese 0.59 mg
Magnesium 53 mg
Phosphorus 98 mg
Fluoride 54 mcg
Potassium 570 mg
Selenium 6.1 mcg
f cooking liquid and pure vegetables. Return pure to saucepan with stock.Add nutmeg and salt and pepper to taste. Place spinach in a food processor orlender. Add 1 cup of soup to spinach and pure. Stir spinach pure into soupnd serve hot with croutons.
Nutritionist Recommended For:ow Fatow Cholesterol
Poly-unsaturated Fats 0.5g
Cholesterol0.7mg
Sodium940mg
Total Carbohydrates28gDietary Fiber 6.8gSugar 8.9g
Protein3.9g
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Chicken Nori Salad RollsPreparation time:30 min Servings:8Cooking time:25 min
ngredients:
tbsp wasabi, prepared/4 cup soy sauce tbsp black sesame seeds boneless, skinless chicken breast halves tbsp sesame seeds, toasted/2 lb rice noodles, dried, thin-1/4 cups water/3 cup pickled ginger, thinly sliced, drained2 red lettuce leaves large cucumber2 sheets nori, toasted
Cooking Directions:n large saucepan, place water over high heat and bring to a boil. Add chicken,eturn to boil, cover and remove from heat; let stand about 15 minutes or untilhicken is no longer pink. With tongs, lift chicken and immerse in cold water toool; lift out and drain. Return water in saucepan to a boil, add rice noodlesnd stir to separate. Return to a boil, cover and remove from heat. Let standbout 3 minutes until noodles are tender; drain, immerse in cold water andrain again. Slice chicken crosswise into 1-inch strips. Cut cucumber
engthwise into 1/4 inch slices, then cut lengthwise into sticks. Lay 1 nori sheetn flat surface; arrange 3 slices chicken, end to end, in horizontal line; top withinger slices. Arrange 1 cucumber stick at edge of lettuce piece and roll tightly.
Place lettuce roll on ginger and distribute 1 cup rice noodles evenly overettuce. Fold nori over filling and roll tightly, moistening edge to press and seal.Repeat process and arrange nori rolls, seam side down, on platter. Cutrosswise and sprinkle with sesame seeds. Mix together soy sauce and
wasabi; serve as dip.
Nutrition Facts
Calories79% Calories From Fat 23.9%
Total Fat2.1gSaturated Fats 0.4gMono-unsaturated Fats 0.7gPoly-unsaturated Fats 0.7g
Cholesterol18mg
Sodium1400mg
Total Carbohydrates5.8gDietary Fiber 1.2gSugar 1.3g
Protein9.6g
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Thiamin B1 0.078 mg
Vitamin A 2200 IU
Vitamin K 42 mcg
Vitamin E 0.18 mg
Pantothenic Acid 0.46 mg
Vitamin B6 0.23 mg
Choline 30 mg
Riboflavin B2 0.12 mg
Vitamin D 0 IU
Vitamin B12 0.073 mcg
Vitamin C 5 mg
Niacin B3 3.8 mg
Sodium 1400 mg
Zinc 0.76 mg
Copper 0.13 mg
Iron 1.4 mg
Calcium 35 mg
Manganese 0.28 mg
Magnesium 37 mg
Fluoride 90 mcg
Potassium 270 mg
Phosphorus 120 mg
Selenium 7.8 mcg
Thiamin B1 0.11 mg
Vitamin A 460 IU
Vitamin K 24 mcg
Vitamin E 0.97 mg
Pantothenic Acid 0.24 mg
Sodium 120 mg
Zinc 0.59 mg
Copper 0.19 mg
Iron 0.88 mg
Calcium 200 mg
Nutritionist Recommended For:ow Fatow Caloriesow Cholesterol
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Chilled Yellow Pepper and Buttermilk SoupPreparation time:15 min Servings:4Cooking time:20 min
ngredients: tsp vegetable oil cups water large yellow bell peppers, seeded and chopped cups buttermilk scallions, white and pale green parts thinly sliced, 1/4 cup greens reservednd chopped
Cooking Directions:Heat oil in a heavy nonstick skillet over medium high heat. Saut choppedcallions and bell peppers 3-4 minutes, stirring occasionally until softened.
Add water and simmer15 minutes, or until peppers are very tender. Transfermixture to a blender and pure. Transfer to a bowl and stir in buttermilk,callion greens and salt and pepper to taste. Cover and Chill. Soup may be
made 1 day ahead and chilled.
Nutritionist Recommended For:ow Cholesterolow Sodium
Nutrition Facts
Calories130% Calories From Fat 34.6%
Total Fat5gSaturated Fats 1.7gMono-unsaturated Fats 1gPoly-unsaturated Fats 1.8g
Cholesterol9.8mg
Sodium120mg
Total Carbohydrates16gDietary Fiber 1.5gSugar 6.8g
Protein6.6g
More Information
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Vitamin B6 0.28 mg
Choline 20 mg
Riboflavin B2 0.3 mg
Vitamin D 0 IU
Vitamin C 260 mg
Vitamin B12 0.45 mcg
Niacin B3 1.4 mg
Manganese 0.18 mg
Magnesium 37 mg
Fluoride 130 mcg
Phosphorus 140 mg
Potassium 550 mg
Selenium 3.3 mcg
Thiamin B1 0.2 mg
Vitamin A 280 IU
Vitamin K 2.8 mcg
Vitamin E 0.65 mg
Pantothenic Acid 0.84 mg
Vitamin B6 0.51 mg
Riboflavin B2 0.27 mg
Choline 40 mg
Vitamin D 0 IU
Vitamin B12 0.69 mcg
Vitamin C 17 mg
Niacin B3 5.4 mg
Sodium 680 mg
Zinc 0.77 mg
Copper 0.38 mg
Calcium 55 mg
Iron 1 mg
Manganese 0.2 mg
Magnesium 42 mg
Phosphorus 170 mg
Potassium 710 mg
Fluoride 1.1 mcg
Selenium 12 mcg
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Cream of Potato Soup with Smoked Salmonand DillPreparation time:15 min Servings:8Cooking time:40 min
ngredients:-1/4 oz smoked salmon, finely chopped medium potatoes, peeled, chopped tbsp dill, chopped medium onions, chopped-1/4 cups cream-1/3 tbsp olive oil-2/3 tbsp lemon juice-2/3 quarts chicken stock
Cooking Directions:Heat oil in a heavy nonstick pan over medium high heat. Add onion and cook0 minutes, stirring, or until soft. Add potatoes and stock. Reduce heat to lownd simmer, uncovered, about 20 minutes or until potatoes are tender.
Transfer mixture in batches to a blend or food processor and process until
mooth. Return to pan over medium heat. Add remaining ingredients andimmer 5 minutes, stirring, or until heated.
Nutrition Facts
Calories290% Calories From Fat 40.3%
Total Fat13gSaturated Fats 5.7gMono-unsaturated Fats 5.3gPoly-unsaturated Fats 1.2g
Cholesterol35mg
Sodium680mg
Total Carbohydrates32gDietary Fiber 1.8gSugar 6g
Protein12g
More Information
Vitamins Minerals
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Thiamin B1 0.089 mg
Vitamin K 39 mcg
Vitamin A 1400 IU
Vitamin E 0.57 mg
Pantothenic Acid 0.45 mg
Vitamin B6 0.16 mg
Riboflavin B2 0.2 mg
Choline 16 mg
Vitamin D 3 IU
Vitamin B12 1.1 mcg
Vitamin C 17 mg
Niacin B3 1.5 mg
Sodium 520 mg
Zinc 1.9 mg
Copper 0.18 mg
Calcium 330 mg
Iron 1.2 mg
Manganese 0.26 mg
Magnesium 35 mg
Phosphorus 250 mg
Fluoride 6.4 mcg
Potassium 440 mg
Selenium 9 mcg
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Fresh Tomato PizzaPreparation time:10 min Servings:4Cooking time:10 min
ngredients:/4 tsp pepper, to taste oz canned mushrooms, drained/4 cup fresh basil, chopped/4 cup grated Parmesan cheese baked cheese pizza crust, about 16 oz each oz mozzarella cheese, shredded/4 cup purchased pizza sauce cups plum tomatoes, or other tomatoes, sliced/2 cup scallions, chopped
Cooking Directions:Preheat oven to 500F. Place crust on large baking sheet. Spread pizza sauce
ver crust. Sprinkle evenly with mozzarella. Arrange tomatoes, mushroomsnd scallions over top. Season with pepper to taste. Bake10 minutes or untilrust is golden brown and topping is bubbly. Sprinkle with Parmesan and basilnd serve.
Nutrition Facts
Calories200% Calories From Fat 54%
Total Fat12gSaturated Fats 6.9gMono-unsaturated Fats 3.6gPoly-unsaturated Fats 0.5g
Cholesterol41mg
Sodium520mg
Total Carbohydrates9.9gDietary Fiber 2.5gSugar 3.8g
Protein14g
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Garden Salad PizzaPreparation time:15 min Servings:8
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Thiamin B1 0.18 mg
Vitamin A 910 IUVitamin K 43 mcg
Vitamin E 0.66 mg
Pantothenic Acid 0.34 mg
Vitamin B6 0.11 mg
Choline 23 mg
Riboflavin B2 0.22 mg
Vitamin D 0 IU
Vitamin C 16 mg
Vitamin B12 0.18 mcg
Niacin B3 1.5 mg
Sodium 400 mg
Zinc 0.64 mgCopper 0.1 mg
Iron 1.8 mg
Calcium 56 mg
Manganese 0.24 mg
Magnesium 21 mg
Potassium 250 mg
Fluoride 1.5 mcg
Phosphorus 77 mg
Selenium 8.8 mcg
Cooking time:10 min
ngredients: cucumber, thinly sliced/2 lb cream cheese with chives, room temperature Texas white rolls, thawed until warm and bubbly/4 cup parsley, chopped cups cherry tomatoes, halved green bell pepper, seeded and thinly sliced/4 cup black olives, sliced onion, thinly sliced tsp basil
Cooking Directions:Preheat oven to 350F. Knead rolls into a ball. Roll dough into a 13 in. circlend place in a 12 in. pizza pan, pressing dough to edges of pan. Bake10-12
minutes or until lightly browned. Keep bubbles from forming in the middle ofizza by pressing down 5 minutes into the baking cycle. Remove from ovennd cool. Spread crust with cream cheese. Arrange the vegetables inecorative patterns and top with onion rings. Sprinkle with chopped parsley,asil, and salt and pepper to taste. This can be made ahead and refrigerated.
Nutrition Facts
Calories190% Calories From Fat 47.4%
Total Fat10g
Saturated Fats 5.6gMono-unsaturated Fats 3.4gPoly-unsaturated Fats 0.7g
Cholesterol39mg
Sodium400mg
Total Carbohydrates20gDietary Fiber 2.1gSugar 4.6g
Protein5.4g
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Garlic Bean SoupPreparation time:10 min Servings:6Cooking time:20 min
ngredients: cups onions, chopped/4 tsp chives or parsley, optional tbsp olive oil lb canned Great Northern beans, or garbanzo beans, rinsed, drained-1/2 cups fat-free low sodium chicken broth, or vegetable broth/2 cup celery, sliced2 cloves garlic, peeled, crushed cup sliced carrots
Cooking Directions:Saut onion, carrot, celery, and garlic in oil in large saucepan 3-4 minutes.
Add chicken broth and beans; heat to boiling reduce heat and simmer untilegetables are tender, 5-8 minutes. Process soup in food processor or blender
Nutrition Facts
Calories190% Calories From Fat 24.2%
Total Fat5.1gSaturated Fats 0.8gMono-unsaturated Fats 3.3g
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Thiamin B1 0.096 mg
Vitamin A 3700 IUVitamin K 13 mcg
Vitamin E 1.2 mg
Pantothenic Acid 0.33 mg
Vitamin B6 0.27 mg
Choline 47 mg
Riboflavin B2 0.12 mg
Vitamin D 0 IU
Vitamin B12 0.084 mcg
Vitamin C 20 mg
Niacin B3 2 mg
Sodium 350 mg
Zinc 1.2 mgCopper 0.33 mg
Iron 3 mg
Calcium 84 mg
Manganese 1.3 mg
Magnesium 60 mg
Potassium 710 mg
Fluoride 1.6 mcg
Phosphorus 160 mg
Selenium 2.7 mcg
Thiamin B1 0.78 mg
Vitamin A 140 IU
Sodium 1300 mg
Zinc 2.3 mg
ntil smooth. Serve in bowls; sprinkle with chives or parsley. Note: you canubstitute frozen onion and prepared chopped garlic; to save preparation time,hopped baby carrots may be used. You can make soup 1-2 days in advance;efrigerate covered. Courtesy American Dry Bean Board.
Nutritionist Recommended For:ow Cholesterol
Poly-unsaturated Fats 0.7g
Cholesterol0mg
Sodium350mg
Total Carbohydrates29gDietary Fiber 6.8gSugar 5.1g
Protein8.9g
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Ham and Apple SandwichPreparation time:10 min Servings:1Cooking time:15 min
ngredients:/2 apple, peeled, sliced tbsp mayonnaise lettuce leaves/2 cup ham, sliced, cooked egg, beaten Texas wheat rolls, thawed but still cold
Cooking Directions:To make an apple shaped roll, combine rolls and flatten into a square withounded corners. Top of square should be slightly wider than bottom. With anife, cut one triangle out of the top of the rounded square. Cut two smaller
riangles out of the bottom of the square. Place square on cookie sheet coatedwith nonstick cooking spray. Cut a small piece off from the larger triangle for atem. Combine and shape all remaining pieces into a leaf. Cut a slit in theenter to resemble a vein. Place stem and leaf in top triangle of roundedquare. Brush apple with beaten egg and let rise1-1/2 hours, or until nearlyoubled in size. Preheat oven to 350F. Bake15-20 minutes, or until brown.
Allow to cool on rack. Slice bread and fill with ham, sliced apples, lettuce andmayonnaise.
Nutrition Facts
Calories380% Calories From Fat 35.5%
Total Fat15gSaturated Fats 3.8gMono-unsaturated Fats 6.2gPoly-unsaturated Fats 4.3g
Cholesterol45mg
Sodium1300mg
Total Carbohydrates40gDietary Fiber 3.4gSugar 10g
Protein21g
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Vitamin K 12 mcg
Vitamin E 0.79 mg
Pantothenic Acid 0.82 mg
Vitamin B6 0.3 mg
Choline 78 mg
Riboflavin B2 0.41 mg
Vitamin D 0 IU
Vitamin B12 0.52 mcg
Vitamin C 3.7 mg
Niacin B3 6.7 mg
Copper 0.22 mg
Iron 3.1 mg
Calcium 110 mg
Manganese 0.67 mg
Magnesium 40 mg
Potassium 450 mg
Fluoride 0 mcg
Phosphorus 270 mg
Selenium 33 mcg
Thiamin B1 0.13 mg
Vitamin K 110 mcg
Vitamin A 5500 IU
Vitamin E 1.1 mg
Pantothenic Acid 0.68 mg
Vitamin B6 0.19 mg
Choline 17 mg
Riboflavin B2 0.15 mg
Vitamin D 0 IU
Vitamin B12 0.097 mcg
Sodium 550 mg
Zinc 0.68 mg
Copper 0.19 mg
Calcium 50 mg
Iron 1.5 mg
Manganese 0.36 mg
Magnesium 31 mg
Potassium 420 mg
Fluoride 0.0076 mcg
Phosphorus 95 mg
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talian Avocado and Walnut Salad
Preparation time:10 min Servings:4Cooking time:0 min
ngredients: tbsp chopped walnuts/2 lb packaged salad/4 lb red leaf lettuce, shredded avocado, pitted, peeled and diced/2 cup fat-free Italian dressing/2 cup seasoned croutons tsp lemon juice/4 tsp salt (optional)
Cooking Directions:Combine avocado and lemon juice in a salad bowl. Add lettuce and walnutsnd toss. Combine remaining ingredients, except croutons, in a jar with a tight-
tting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad andoss. Serve with croutons.
Nutritionist Recommended For:ow Cholesterol
Nutrition Facts
Calories130% Calories From Fat 62.3%
Total Fat9gSaturated Fats 1.3g
Mono-unsaturated Fats 4.2gPoly-unsaturated Fats 2.6g
Cholesterol0.9mg
Sodium550mg
Total Carbohydrates12gDietary Fiber 4.4gSugar 3.8g
Protein3.1g
More Information
Vitamins Minerals
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Niacin B3 1.2 mgVitamin C 19 mg Selenium 3 mcg
Thiamin B1 0.15 mg
Vitamin A 8400 IU
Vitamin K 220 mcg
Vitamin E 1.9 mg
Pantothenic Acid 0.34 mg
Vitamin B6 0.16 mg
Choline 22 mg
Riboflavin B2 0.16 mg
Vitamin D 0 IU
Vitamin C 26 mg
Vitamin B12 0.014 mcg
Niacin B3 0.97 mg
Sodium 650 mg
Zinc 0.44 mg
Copper 0.082 mg
Iron 1.6 mg
Calcium 61 mg
Manganese 0.38 mg
Magnesium 26 mg
Potassium 340 mg
Fluoride 1.2 mcg
Phosphorus 60 mg
Selenium 4.4 mcg
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Mixed Salad with JicamaPreparation time:10 min Servings:4Cooking time:0 min
ngredients:/2 peeled cucumber, thinly sliced/2 cup radishes, trimmed and sliced/2 cup light Italian dressing/2 cup jicama, peeled and shredded cup seasoned croutons lb garden salad
Cooking Directions:Combine all ingredients, except croutons, in a bowl. Toss. Season with saltnd pepper to taste. Serve with croutons.
Nutritionist Recommended For:ow Cholesterol
Nutrition FactsCalories160
% Calories From Fat 56.2%
Total Fat10gSaturated Fats 1.9gMono-unsaturated Fats 2.8gPoly-unsaturated Fats 4.1g
Cholesterol0.7mg
Sodium650mg
Total Carbohydrates15gDietary Fiber 3.1gSugar 4.7g
Protein3.1g
More Information
Vitamins Minerals
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Thiamin B1 0.2 mg
Vitamin K 450 mcg
Vitamin A 2900 IU
Vitamin E 2.1 mg
Pantothenic Acid 0.66 mg
Vitamin B6 0.25 mgRiboflavin B2 0.11 mg
Choline 22 mg
Vitamin D 0 IU
Vitamin C 50 mg
Vitamin B12 0 mcg
Niacin B3 2.7 mg
Sodium 140 mg
Zinc 1.3 mg
Copper 0.27 mg
Iron 3.8 mg
Calcium 82 mg
Manganese 1.3 mgMagnesium 83 mg
Potassium 520 mg
Fluoride 58 mcg
Phosphorus 150 mg
Selenium 10 mcg
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Moroccan SaladPreparation time:15 min Servings:6Cooking time:15 min
ngredients: scallions, chopped cup bulgur/4 cup fresh lemon juice cups boiling water/4 cup olive oil tsp cumin seed whole wheat pitas cup cucumber, peeled, seeded, diced
cloves garlic, crushed/2 cup fresh mint, minced-1/2 cups parsley, minced large tomatoes, diced
Cooking Directions:Combine the bulgur wheat with the boiling water in a heat-proof bowl. Lettand1 hour until the wheat has absorbed the water. Combine the remaining
ngredients except the pita bread in a large salad bowl. Cut the pita bread intoriangles. Place the triangles on a cookie sheet and bakeat 350F until crisp,bout 15 minutes. Remove from the oven and add to the salad bowl. Drainny excess water from the wheat. Add to the salad bowl and mix well.
Refrigeratefor 1-2 hours before serving.
Nutritionist Recommended For:
ow Cholesterolow Sodium
Nutrition Facts
Calories250% Calories From Fat 36%
Total Fat10gSaturated Fats 1.5gMono-unsaturated Fats 6.9gPoly-unsaturated Fats 1.4g
Cholesterol0mg
Sodium140mg
Total Carbohydrates37gDietary Fiber 8.2gSugar 3g
Protein6.9g
More Information
Vitamins Minerals
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Pizza Soup with Dried BasilPreparation time:15 min Servings:4Cooking time:10 min
ngredients:
onion, finely chopped cup mozzarella cheese, shredded
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Thiamin B1 0.14 mg
Vitamin K 8.5 mcgVitamin A 320 IU
Vitamin E 1.7 mg
Pantothenic Acid 0.82 mg
Vitamin B6 0.23 mg
Riboflavin B2 0.25 mg
Choline 32 mg
Vitamin D 6 IU
Vitamin B12 1 mcg
Vitamin C 14 mg
Niacin B3 2.4 mg
Sodium 540 mg
Zinc 1.7 mgCopper 0.2 mg
Calcium 180 mg
Iron 1.6 mg
Manganese 0.26 mg
Magnesium 24 mg
Phosphorus 180 mg
Fluoride 45 mcg
Potassium 320 mg
Selenium 15 mcg
oz pepperoni, thinly sliced tsp beef bouillon cup canned tomatoes, undrained/2 cup mushrooms, sliced/2 tsp dried basil cup water/4 cup green bell pepper, thinly sliced tbsp vegetable oil
Cooking Directions:Turn on broiler. Heat oil in a heavy nonstick skillet over medium high heat.Saut next 3 ingredients 3-4 minutes until softened. Add next 5 ingredientsnd cook just until heated through. Ladle soup into ovenproof bowls andprinkle with cheese. Broil 1-2 minutes until cheese is bubbly.
Nutrition Facts
Calories250% Calories From Fat 68.4%
Total Fat19g
Saturated Fats 7.1gMono-unsaturated Fats 6gPoly-unsaturated Fats 3.6g
Cholesterol45mg
Sodium540mg
Total Carbohydrates7.5gDietary Fiber 1.5gSugar 3.6g
Protein12g
More Information
Vitamins Minerals
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Pomegranate and Papaya Salad with GingerDressingPreparation time:10 min Servings:6Cooking time:0 min
ngredients: medium papaya, peeled, seeded and cut into .5 in. cubes tsp sugar/8 tsp black pepper, ground/4 cup olive oil tbsp green onions, thinly sliced-1/2 tsp white wine vinegar tbsp lemon juice clove garlic, chopped finely-3/4 cups baby greens, or other torn lettuce leaves heads curly endive, separated into leaves tsp ginger, grated, or 1/4 tsp dry ginger
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Thiamin B1 0.17 mg
Vitamin A 5600 IU
Vitamin K 440 mcg
Vitamin E 2.6 mg
Pantothenic Acid 1.8 mg
Vitamin B6 0.097 mg
Choline 37 mg
Riboflavin B2 0.17 mg
Vitamin D 0 IU
Vitamin C 50 mg
Vitamin B12 0 mcg
Niacin B3 1 mg
Sodium 140 mg
Zinc 1.5 mg
Copper 0.21 mg
Iron 1.8 mg
Calcium 110 mg
Manganese 0.78 mg
Magnesium 35 mg
Potassium 780 mg
Phosphorus 60 mg
Fluoride 0.027 mcg
Selenium 1 mcg
/4 tsp salt large pomegranate
Cooking Directions:Separate seeds from skin and pulp of pomegranate (you should have about/4 cup seeds); reserve. To make dressing, mix lemon juice and next 6
ngredients; whisk in oil. Reserve. On a large serving platter, arrange endiveeaves like spokes with tips pointing out. Toss papaya with 1 Tbsp dressing;eserve. Toss lettuce with remaining dressing; mound over endive leaves. Top
with reserved papaya; sprinkle with pomegranate seeds, then with greennion. Courtesy: Pomegranate Council
Nutritionist Recommended For:ow Cholesterolow Sodium
Nutrition Facts
Calories150% Calories From Fat 57%
Total Fat9.5gSaturated Fats 1.4gMono-unsaturated Fats 6.6gPoly-unsaturated Fats 1.1g
Cholesterol0mg
Sodium140mg
Total Carbohydrates17gDietary Fiber 6.7gSugar 8.7g
Protein3g
More Information
Vitamins Minerals
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Raspberry Shrimp Salad in Avocado HalvesPreparation time:15 min Servings:4Cooking time:0 min
ngredients:
alt and freshly ground black pepper, to taste-3/4 tbsp celery, finely chopped-1/2 tsp honey-1/4 tbsp red onions, minced cup diced, cleaned, tiny cooked shrimp
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Thiamin B1 0.071 mg
Vitamin A 200 IU
Vitamin K 27 mcg
Vitamin E 3.7 mg
Pantothenic Acid 1.2 mg
Vitamin B6 0.24 mg
Riboflavin B2 0.12 mg
Choline 16 mg
Vitamin D 0 IU
Vitamin C 19 mg
Vitamin B12 0 mcg
Niacin B3 1.6 mg
Sodium 9.7 mg
Zinc 0.65 mg
Copper 0.17 mg
Calcium 23 mg
Iron 0.82 mg
Manganese 0.38 mg
Magnesium 30 mg
Phosphorus 51 mg
Potassium 440 mg
Fluoride 0.33 mcg
Selenium 0.46 mcg
/4 cup mango, finely chopped/4 cup regular olive oil, not extra virgin/4 lb Driscoll's raspberries/3 cup Driscoll's raspberriesalt and freshly ground black pepper-1/4 tsp Dijon mustard tbsp balsamic vinegar ripe avocados, halved, seed removed
Cooking Directions:To prepare the Raspberry Dressing: In blender or food processor combineaspberries, vinegar, honey and mustard and blend until smooth. Graduallylend in oil until smooth. Season to taste. Refrigerate any remaining dressing.
To prepare the Raspberry Shrimp Salad: In medium mixing bowl combinehrimp, mango, celery and onion. Season to taste with salt and pepper. Toss
with one tablespoon Raspberry Dressing. Gently fold in the raspberries.Center each avocado half on a chilled salad plate. Divide raspberry shrimp
mixture among avocado halves, filling to overflowing. Serve extra dressing onhe side.
Nutritionist Recommended For:ow Cholesterolow Sodium
Nutrition Facts
Calories270
% Calories From Fat 80%Total Fat24g
Saturated Fats 3.3gMono-unsaturated Fats 17gPoly-unsaturated Fats 2.8g
Cholesterol0mg
Sodium9.7mg
Total Carbohydrates15gDietary Fiber 7.4gSugar 6.4g
Protein1.9g
More Information
Vitamins Minerals
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Sicilian-Style Focaccia PizzaPreparation time:10 min Servings:8Cooking time:10 min
ngredients: oz mozzarella cheese, shredded oz Provolone cheese, shredded 10 inch focaccia bread/4 lb canned artichoke hearts, rinsed, drained, and chopped tbsp dried basil or oregano/3 cup tomato pizza sauce tbsp garlic flavored olive oil
Cooking Directions:
Preheat oven to 400F. Brush focaccia with olive oil. Mix pizza sauce andregano. Spead over focaccia. Add remaining ingredients. Bakefor about 10
Nutrition Facts
Calories110
% Calories From Fat 72%
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Thiamin B1 0.019 mgVitamin A 260 IU
Vitamin K 9.1 mcg
Vitamin E 0.58 mg
Pantothenic Acid 0.14 mg
Vitamin B6 0.044 mg
Choline 8.3 mg
Riboflavin B2 0.083 mg
Vitamin D 0 IU
Vitamin C 2.4 mg
Vitamin B12 0.4 mcg
Niacin B3 0.35 mg
Sodium 190 mgZinc 0.75 mg
Copper 0.04 mg
Iron 0.41 mg
Calcium 150 mg
Manganese 0.068 mg
Magnesium 14 mg
Potassium 110 mg
Fluoride 1 mcg
Phosphorus 110 mg
Selenium 3.4 mcg
minutes.
Nutritionist Recommended For:ow Caloriesow Cholesterol
Total Fat8.8gSaturated Fats 3.7gMono-unsaturated Fats 4gPoly-unsaturated Fats 0.6g
Cholesterol16mg
Sodium190mg
Total Carbohydrates3.2gDietary Fiber 1.5gSugar 0.5g
Protein5.8g
More Information
Vitamins Minerals
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Spicy Red Beans and Rice SaladPreparation time:15 min Servings:8Cooking time:0 min
ngredients:/4 tsp dried thyme/4 tsp black pepper/2 tsp cayenne/4 tsp black pepper, finely ground/4 tsp garlic powder cup fresh tomatoes, diced/2 tsp dried basil/4 tsp cayenne/4 tsp dried basil cans (15 oz) red beans, or light red kidney beans
-1/2 cups cooked long-grain rice/4 tsp dried oregano/2 cup green onions, sliced tbsp red wine vinegar tbsp extra virgin olive oil/2 tsp dried oregano/4 tsp salt/4 tsp salt
Cooking Directions:Using a strainer, drain beans and rinse very well, being careful to not break theeans. Transfer to flat serving dish and toss gently with rice, onions, andomato. Set aside. Make a creole spice mix in