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recipe_instructions.id | recipe_instructions.ts | recipe_instructions.instructions | recipe_instructions.choices_exchanges |
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1 | 2017-10-30 23:42:49 | Whisk all vinaigrette ingredients together in medium bowl. The vinaigrette will stay together better if whisked rather than shaken. Marinate lamb and vegetables in Lemon Garlic Vinaigrette for at least 1 hour. Preheat grill. Divide vegetables and lamb equ | |
2 | 2017-10-30 23:42:52 | Mix chicken, red onion, mango, jicama, cilantro, lime juice, and yogurt. Blend well. Add additional yogurt, if necessary,for desired consistency. Add salt and pepper to taste. Serve over mixed greens and garnish with additional mango, seeds, and cilantro. | |
3 | 2017-10-30 23:43:01 | Mash the avocado with the lemon juice in a medium bowl and spread equal amounts on top of 4 of the bread slices. Top with the remaining ingredients, except the bread slices, in the order listed. Top with the remaining bread slices. Cut in half, if desired | 1 Vegetable, 1 Fat |
4 | 2017-10-30 23:43:03 | Place pork in a self-sealing plastic bag. Add oil and vinegar dressing. Set aside and let stand while the other ingredients are prepared (about 5 minutes). Mix cucumber, yogurt, onion, and dill together in a bowl. Set aside. Heat a nonstick skillet over m | 2 Starch, 1/2 Fat-Free Milk, 1 Vegetable, 5 Lean Meat |
5 | 2017-10-30 23:43:07 | Place salad in a bowl. Add tomatoes and radishes. Add dressing and toss. Sprinkle feta cheese on top and serve. | 2 Vegetable, 1/2 Fat |
6 | 2017-10-30 23:43:11 | (If you are making the rice, start that first.) Preheat the oven to 400°F. Heat a heavy skillet over medium-high heat and add half the oil and all of the onions. Sauté, stirring occasionally, until they are golden brown, about 5–7 minutes | 1 Nonstarchy Vegetable; 3 Protein, lean |
7 | 2017-10-30 23:43:16 | Combine salsa, mayonnaise, sour cream, and cumin in a medium bowl. Stir in the chicken, onion, and chili peppers. Spoon equal amounts of the chicken mixture down the center of each lettuce leaf. Sprinkle evenly with the cilantro, cheese, and olives. Serve | 2 Vegetable, 3 Lean Protein, 1 1/2 Fat |
8 | 2017-10-30 23:43:19 | Spread a thin layer of cream cheese or cheese spread on each tortilla. Fill each tortilla with about 1/4 cup shredded carrots, a couple of avocado slices, about 1/4 cup of cucumbers, and 1/4 cup black beans. Combine and whisk together the Caesar dressing | 2 Starch, 1 Lean Protein, 1 1/2 Fat |
9 | 2017-10-30 23:43:22 | Heat the oil in a large skillet over medium-high heat. Cook the beef until browned (draining any fat), stir in the salsa and paprika. Place equal amounts of the lettuce in each of 4 shallow bowls. Spoon equal amounts of the chips into each bowl, top with | |
10 | 2017-10-30 23:43:26 | Preheat an indoor or outdoor grill. Pat the thawed salmon filets dry with a paper towel. Brush each side with the olive oil and season with the no-salt grill seasoning. Grill the salmon filets on each side for 4-5 minutes, or until just cooked through. Se | Nonstarchy Vegetable, 3 Lean Protein, 3 Fat |
11 | 2017-10-30 23:43:29 | Soak the bamboo skewers in warm water for at least 30 minutes. Preheat an indoor or outdoor grill. While the skewers are soaking, blend the olive oil, garlic, basil, pine nuts, black pepper and parmesan cheese in a blender or food processor. Thread altern | 2 Nonstarchy Vegetable, 4 Lean Protein, 1 Fat |
12 | 2017-10-30 23:43:31 | In a medium bowl combine cabbage, chicken, cucumbers, cilantro, mushrooms and green onion. In a small bowl, whisk together dipping sauce ingredients. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/ | |
13 | 2017-10-30 23:43:34 | Place 3.75 lb lean boneless pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast. Cover and cook on high for 7-8 hours. Drain liquid a | 1 Starch, 4 Lean Protein |
14 | 2017-10-30 23:43:35 | Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet. In a small bowl, mix together 1 1/2 tsp of sesame oil and the miso soup mix | 2 Nonstarchy Vegetable, 3 Lean Protein |
15 | 2017-10-30 23:43:36 | Preheat oven to 375°F. Coat a 9x13-inch baking dish with cooking spray Arrange the fennel and onion in the bottom of the prepared baking dish. Pour the olive oil, broth and vinegar over the fennel and onion, and season with salt and pepper. Bake for 1 | 1 Starch, 2 Nonstarchy Vegetable, 1/2 Fat |
16 | 2017-10-30 23:43:41 | Place the flour in a large resealable plastic bag. Add beef and toss to coat. Add oil to a pan over high heat. Add beef and sauté for 6-8 minutes, turning frequently until evenly browned. Transfer beef and all remaining ingredients to a large slow | 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein |
17 | 2017-10-30 23:43:46 | Add cooking spray to a nonstick sauté pan over medium-high heat. Add onion, red bell pepper and garlic. Sauté for 5 minutes, stirring frequently. Add turkey and sauté 5-7 minutes, stirring frequently until turkey is just cooked throug | 1 1/2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein |
18 | 2017-10-30 23:43:50 | Preheat oven to broil. Coat a baking sheet with cooking spray. Set aside. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, pepper and Dijon mustard. Brin | 1 1/2 Starch, 4 Lean Protein, 1 Fat |
19 | 2017-10-30 23:43:55 | In a large nonstick skillet or wok, heat 2 tsp olive oil over medium-high heat. Add tofu and sauté until golden brown on all sides. Add 1 Tbsp soy sauce and sauté for 1 more minute. Remove from pan. Add remaining 2 tsp olive oil to skillet a | |
20 | 2017-10-30 23:44:00 | In a large bowl, toss together the spinach, kale, arugula, and chard. Set aside.In a small bowl, mix together the tomato, cucumber, bell pepper, and chickpeas. Set aside.Toss the greens with 3 tablespoons dressing and toss the vegetables with another 3 ta | 3 Lean Protein, 1 Fat |
21 | 2017-10-30 23:44:02 | Preheat an outdoor grill or grill pan to medium-high. Brush the salmon pieces with the olive oil and season all over with the salt and pepper. Set aside. n a small bowl, combine the fennel seeds (rub them in the palms of your hands first to release their | 3 Lean Protein, 1 Fat |
22 | 2017-10-30 23:44:04 | In a medium bowl, stir together the relish ingredients. Set aside. In a small bowl, stir together the chili powder, oregano, salt, and pepper. Sprinkle over the fish. Using your fingertips, gently press the mixture so it adheres to the fish. In a large no | 2 Vegetable, 2 Lean Meat |
23 | 2017-10-30 23:44:05 | In a medium nonstick saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the green onions and celery for 4 to 5 minutes, or until the celery is tender-crisp, stirring occasionally. Stir in the spinach. Cook for 2 to 3 minutes, or un | 1 Starch, 3 Vegetable, 1 Lean Meat, 1/2 Fat |
24 | 2017-10-30 23:44:08 | Preheat the oven to 400°F. Lightly spray an 11 × 7 × 2-inch baking dish with cooking spray. In a shallow dish, whisk together the buttermilk, lime zest, and lime juice. In a separate shallow dish, stir together the cornmeal, cilantro, chil | 1 Starch, 3 Lean Meat |
25 | 2017-10-30 23:44:09 | Season the pork on both sides with the pepper. In a large nonstick skillet, heat the oil over medium-high heat. Cook the pork for 6 to 8 minutes, or until just slightly pink in the center, turning once. Transfer to a plate. Cover with aluminum foil to kee | 1 Fruit, 3 Lean Meat |
26 | 2017-10-30 23:44:12 | Preheat the oven to 400°F. Pour the oil into a 10 × 6 × 2-inch baking dish. Add the fish, turning to lightly coat. If the ends of the fillet are quite thin, fold them under so baking is more even. Bake for 8 minutes. Meanwhile, in a small | 3 Lean Meat |
27 | 2017-10-30 23:44:13 | In a medium bowl, stir together the broccoli, carrot, onion, and bell pepper. In a small bowl, whisk together the remaining ingredients except the Parmesan. Pour over the broccoli mixture. Stir gently to coat. Cover and refrigerate for 1 to 2 hours, stirr | 2 Vegetable, 1/2 Fat |
28 | 2017-10-30 23:44:16 | In a medium bowl, whisk together all the ingredients. Cover and refrigerate for at least 30 minutes before serving. | 1 Vegetable |
29 | 2017-10-30 23:44:18 | In a medium bowl, whisk together orange and lime juice, hot sauce, garlic and pepper. Add shrimp to bowl and place in refrigerator to marinate for 20 minutes. Prepare an indoor or outdoor grill to medium. Spray grill rack with cooking spray. Place shrimp | 1 Fruit, 1 Lean Protein, 1 Fat |
30 | 2017-10-30 23:44:24 | Combine salad ingredients in a large bowl. Whisk together the dressing ingredients in a small bowl and toss with the salad ingredients. | 1/2 Fruit, 1/2 Carbohydrate, 1 Vegetable, 1 Lean Protein, 3 Fat |
31 | 2017-10-30 23:44:29 | Melt butter and add the garlic, red chili flakes, and parsley. Place in a small cup and set aside. Preheat grill to high. Place well-washed clams on a piece of foil or cookie baking pan to catch the juices. Cook for 8-10 minutes, turning halfway through, | 1 Lean Meat, 1 Fat |
32 | 2017-10-30 23:44:32 | Mix flour, salt, and pepper in shallow bowl. Dredge fish in flour and set aside. Place olive oil in large sauté pan and turn heat to medium. Add fish. Brown fish 2-3 minutes on each side or until golden. Add garlic and cook until fragrant, about 1 | |
33 | 2017-10-30 23:44:35 | Combine oil, lemon juice, lemon zest, tarragon, and mustard in a small mixing bowl. Marinate salmon filets in marinade for 10 minutes. Remove from marinade and press lightly into Panko breadcrumbs. Heat a grill pan or gas grill over medium-high heat and p | 1⁄2 Carbohydrate, 4 Lean Meat, 1 Fat |
34 | 2017-10-30 23:44:39 | Preheat oven to 375° F. Remove basil, rosemary, and parsley from their stems. Mix with garlic rounds in a small bowl. Cut a pocket in the trout and tuck lemons, basil, parsley, and garlic inside. Lightly spray the outside of the fish with vegetable co | |
35 | 2017-10-30 23:44:42 | Place oil and crushed garlic in large sauté pan. Heat until garlic becomes fragrant and begins to brown. Once it begins to brown, remove from the oil. Set aside. Add scallops and cook until golden on first side, approximately 3 minutes. Turn and co | |
36 | 2017-10-30 23:44:47 | Bring water to boil in a medium saucepan over high heat. Add the potatoes and return to a boil. Reduce the heat, cover tightly, and cook 4 minutes or until just tender when pierced with a fork. Drain the potatoes in a colander and run under cold water unt | 1 Starch, 1/2 Fat |
37 | 2017-10-30 23:44:48 | Place 1 1/2 cups of the greens on each of 4 salad plates. Arrange 1/3 cup pear slices on each serving. Top with 1 1/2 tablespoons dressing and 3/4 tablespoon of the cheese. Serve immediately. | 1/2 Fruit, 1/2 Carbohydrate |
38 | 2017-10-30 23:44:53 | Heat a grill or grill pan over medium-high heat. Coat the asparagus with cooking spray and cook 6-8 minutes or until just tender-crisp, turning occasionally. Set aside on a rimmed serving platter and cover to keep warm. Coat both sides of the fish with co | 1 Nonstarchy Vegetable, 3 Lean Protein, 1/2 Fat |
39 | 2017-10-30 23:44:56 | Bring water to boil in a large saucepan over high heat. Add the shrimp and return to a boil. Reduce the heat and simmer, uncovered, 2-3 minutes or until the shrimp is opaque in the center. Drain the shrimp in a colander, rinse with cold water for 30 secon | 3 Lean Protein |
40 | 2017-10-30 23:45:00 | Place a small skillet over medium-high heat until hot. Coat with nonstick cooking spray and add mushrooms and pepper. Coat the mushrooms with nonstick cooking spray and cook 4 minutes or until soft, stirring frequently. Add the onions and cook 1 minute lo | 1 Nonstarchy Vegetable, 2 Protein, lean |
41 | 2017-10-30 23:45:04 | Add the zucchini, yellow squash, and red pepper slices to a large bowl. Add in the balsamic dressing and garlic and toss well. Coat a grill pan with cooking spray. Add the vegetables and grill for about 4–5 minutes on each side until tender. Set an | 1 Starch, 1 Fat |
42 | 2017-10-30 23:45:10 | Preheat oven to 350°F. Meanwhile, place the salmon, skin side down, on a foil-lined baking sheet. Brush the oil over the fish and sprinkle with the oregano, 1/8 teaspoon salt, and 1/8 teaspoon black pepper. Combine the remaining ingredients, except th | 1 Vegetable, 4 Lean Protein, 2 Fat |
43 | 2017-10-30 23:45:15 | Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag. Seal tightly and toss back and forth until well coated. Refrigerate 8 hours. Heat a grill pan liberally coated with cooking spray over medium-high heat. Remove chicken | 1/2 Carbohydrate, 3 Lean Protein |
44 | 2017-10-30 23:45:20 | Prepare a 10-inch cast-iron skillet about 12 inches from your oven’s heating element and set the oven to broil. In a small bowl, whisk together chickpea flour, cumin, and salt. Slowly stream in water, whisking quickly to eliminate lumps, then stir i | 1/2 Starch, 1 Medium-Fat Protein, 1 Fat |
45 | 2017-10-30 23:45:25 | Coat both sides of the tortilla with cooking spray. Heat a large nonstick skillet over medium heat, cook tortilla 2 minutes. Turn tortilla over. Using back of a spoon, spread the sauce evenly over all and sprinkle with remaining ingredients in order liste | 1 Starch, 1/2 Fat |
46 | 2017-10-30 23:45:28 | Bring a large pot of lightly salted water to a boil. Add the linguine and cook until al dente, about 6–7 minutes. Drain, reserving 1/3 cup of the pasta water. Return the pasta to the pot. Set aside. Heat 1 tablespoon of reserved artichoke marinade i | 2 Starch |
47 | 2017-10-30 23:45:31 | Prepare the pasta using the package directions, omitting the salt. Three minutes before the end of the cooking time, stir in the broccoli. Drain in a colander. Set aside. Meanwhile, in a medium shallow dish, stir together the flour, paprika and cayenne. D | 2 Carbohydrate, 1 Vegetable, 4 Lean Meat |
48 | 2017-10-30 23:45:34 | Preheat a pot over medium heat. Add olive oil and then the onions. Sweat onions until they are translucent. Add the chicken stock, lima beans and black pepper. Bring to a simmer. Continue cooking until lima beans are tender, about 20-25 minutes. Toss bean | |
49 | 2017-10-30 23:45:37 | Wash clams and place in a large stockpot. Add shrimp, garlic, and white wine. Cover. Bring to a simmer and cook clams until all are open; discard those that remain closed. Remove pot from heat and let cool slightly. Remove meat from clams and add to the s | 2 Vegetable, 1 Lean Protein, 1 Fat |
50 | 2017-10-30 23:45:41 | If desired, place each chicken breast half between 2 pieces of plastic wrap and pound with the flat side of a meat mallet to a rectangle 1/4- to 1/2-inch thick. In a small bowl, combine paprika, oil, rosemary, garlic, and pepper; mix well until it becomes | |
51 | 2017-10-30 23:45:47 | In a medium bowl, gently toss the avocado and grapefruit pieces, and garnish with cilantro. Serve, lightly seasoned with salt and pepper. | |
52 | 2017-10-30 23:45:52 | Preheat oven to 350ºF. Mix bef, rice, onion, seasonings, and beaten egg. Form into 8 meatballs. Place meatballs in baking dish, add the vegetable juice, and bake for 30 minutes. Serve with a green salad dressed with a little olive oil and lemon juice | 1 Starch, 1 Vegetable, 1 Lean Protein, 1/2 Fat |
53 | 2017-10-30 23:45:55 | Preheat the oven to 400⁰F for 20 minutes. Scatter the carrots on a baking sheet and brush them with olive oil. Roast until tender and caramelized, about 20 minutes. Working in batches if necessary, transfer the carrots to a blender with 4 cups of water. P | 2 Vegetable, 1/2 Fat |
54 | 2017-10-30 23:46:01 | Heat the oil in a large, deep skillet or dutch oven over medium-high heat. Add the kale and clementine juice and zest and sauté by tossing with tongs until just wilted, about 2 minutes. Add the hot sauce and salt and toss to combine. Garnish with a | 3 Vegetable, 1 Fat |
55 | 2017-10-30 23:46:05 | Preheat the broiler to "High" for 20 minutes, placing the rack midway in the center of the oven. In a mixing bowl, stir together the olive oil, curry, garlic, and ginger. Season with salt and pepper. Add the chicken and toss until every piece is coated ev | 4 Lean Protein |
56 | 2017-10-30 23:46:09 | Cook noodles according to package directions. Toss noodles with poppy seeds and return to empty cooking pot to keep warm. Sprinkle turkey strips with salt and pepper; toss to coat. Remove and discard stems from mushrooms. Cut mushroom caps into quarters a | 2 Starch, 3 Lean Meat |
57 | 2017-10-30 23:46:10 | Preheat oven to 400°F. Remove stems from mushrooms and finely chop stems. Mix 2 tablespoons bread crumbs and Parmesan in small bowl. Lightly coat large nonstick skillet with nonstick cooking spray and set over medium heat. Cook sausages until they beg | 1 Starch, 1 Vegetable, 1/2 Fat |
58 | 2017-10-30 23:46:12 | In a large saucepan combine the rutabaga, potatoes, carrots, garlic, bay leaf, salt and pepper to taste, broth and water. Bring to a boil over medium heat, reduce to a simmer, cover, and cook for 30 minutes until tender. Drain the vegetables, reserving 1/ | 1 Starch |
59 | 2017-10-30 23:46:15 | Place olive oil in a large saucepan. Heat and add flour. Cook the flour 1-2 minutes until it just begins to turn brown. Slowly whisk in milk. Bring to boil and immediately turn to low. Add porcini. Cook until thickened. Taste and add salt, pepper and pars | 1/2 Fat-Free Milk, 1/2 Fat |
60 | 2017-10-30 23:46:16 | Preheat the oven to 375ºF. Coat to a 2-quart baking dish with cooking spray. In a bowl, toss the pears, Splenda, orange juice and orange zest and add to the baking dish. In another bowl, combine the flour, oats and brown sugar. Add the butter and wor | 2 1/2 Carbohydrate, 1/2 Fruit |
61 | 2017-10-30 23:46:19 | Preheat the oven to 350ºF. Heat the olive oil in a large ovenproof Dutch oven or similar pan. Add the pork, in two batches, until the pork is well browned on all sides, about 6 minutes per batch. Remove the pork from the pan and set aside. Add in the | 1 Starch, 1 Vegetable, 2 Lean Meat, 1 Fat |
62 | 2017-10-30 23:46:23 | Preheat the oven to 350°F. Coat 4 (8-ounce) ramekins with cooking spray. Set the ramekins aside. Heat the oil in a large skillet over medium heat. Sauté the onions and mushrooms for 10 minutes or until richly browned. Add in the red pepper and | |
63 | 2017-10-30 23:46:26 | Preheat oven to 275°F. Place extra virgin olive oil in the bottom of the braising or sauté pan. Heat to medium high and add brisket. Cook until the brisket is nicely browned. Turn and brown on other side. While second side is browning, place ga | 1 Vegetable, 4 Lean Meat, 1 1/2 Fat |
64 | 2017-10-30 23:46:27 | Heat 1 tablespoon of the olive oil in a large heavy skillet over medium heat. Add the pancetta and cook until it is crisp. Remove the pancetta with a slotted spoon. Set aside. Add in the onions, and turn the heat to medium low. Sauté the onions for | 1 Fat |
65 | 2017-10-30 23:46:29 | Combine the all-purpose flour with the Italian season. Heat the olive oil in a large Dutch oven over medium heat. Dredge the beef cubes lightly in the flour mixture and add the beef, in batches to keep the beef in one layer, until well browned on each sid | |
66 | 2017-10-30 23:46:30 | Sear chicken as in Master Recipe (*see below) using chicken breasts or thighs, boneless or bone in. Add the oil to the pan on medium heat. Add the apples, shallots and thyme to the pan and cook for 2 minutes. Add the apple cider and broth and bring to a s | 1/2 Fruit; 3 Protein, lean; 1 1/2 Fat |
67 | 2017-10-30 23:46:32 | Combine the dressing ingredients in a bowl. Combine the greens, grapefruit, oranges, onion and walnuts. Add dressing and toss to coat. | 1/2 Fruit, 1 Fat |
68 | 2017-10-30 23:46:34 | Rinse rice under running water and pick out any grains that do not look good to you. Place rice, shallots, bay leaf, salt and stock in a 4-quart pan and cook until rice is tender, fruit, nuts and pepper. Set aside to cool before stuffing turkey breast. Pr | 1 Starch, 1 Fruit, 1 Vegetable, 4 Lean Meat, 1 1/2 Fat |
69 | 2017-10-30 23:46:34 | In a large pot, add the almond milk, and bring to a boil over high heat. Reduce heat to medium-low and add the pearls, stirring continuously to keep them separate. Add the palm sugar and salt and continue to cook until the pearls become fully transparent, | 1 Carbohydrate |
70 | 2017-10-30 23:46:38 | Preheat oven to 400ºF. Crack each egg into a separate bowl without breaking the yolks. Set aside. Preheat small ovenproof pan and add 1 teaspoon canola oil. Add eggs, and immediately transfer pan to the oven. Cook for about 2-5 minutes, or until eggs | 2 Vegetable, 1 Medium-Fat Protein, 2 Fat |
71 | 2017-10-30 23:46:44 | Heat the oven to 350ºF. Sprinkle the pork with salt and pepper and place in a shallow pan. Bake for 1 hour. Drain off all excess fat. Meanwhile, mix the ingredients together and let stand to blend flavors. Pour the sauce over the pork and bake an add | 1 Carbohydrate, 2 Lean Meat |
72 | 2017-10-30 23:46:49 | Into a stovetop pressure cooker, add rinsed beans and 3 cups water, and cover. Place pressure cooker on stove and set on high heat. Once the beans start boiling, lower heat to medium and cook beans until they are tender, about 45 minutes. Make sure beans | 1 1/2 Starch, 1 Lean Protein |
73 | 2017-10-30 23:46:55 | Preheat oven to 350ºF. In a bowl combine the garlic, cumin, lime juice, pepper and onion. Toss ingredients well so the seasoning spreads evenly. Add avocado oil and broccoli florets to bowl and toss again. Place all ingredients on a parchment paper-l | 2 Vegetable, 1/2 Fat |
74 | 2017-10-30 23:47:02 | Heat oil in dutch oven over medium-high heat. Add onion, leek, carrot and garlic. Sauté for 5 minutes, stirring frequently. Stir in 2 cups water, farro, salt, pepper, stock, bay leaves, and thyme, and bring to a boil. Cover, reduce heat and simmer | 1 1/2 Starch, 4 Vegetable, 1/2 Fat |
75 | 2017-10-30 23:47:07 | In a large bowl, mix together the Jasmine Brown Rice, chicken, shallot, and mint leaves. Divide among 6 servings, drizzling each with Spicy Fish Sauce Dressing (found on page 12 of this cookbook) to taste (1 to 2 tablespoons recommended). | 1 1/2 Starch, 2 Lean Meat |
76 | 2017-10-30 23:47:09 | Preheat oven to 400ºF. Grab your blender to make the mojo marinade. Add orange, lemons, salt, pepper, cumin, garlic powder, vinegar and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 ounc | |
77 | 2017-10-30 23:47:11 | In a heavy-bottomed saucepan, warm the oil over medium heat. When the oil is hot, add the onion and sauté until tender, about 3-5 minutes, but do not let the onion brown. Add the rice and the pumpkin, and stir. Add the wine. Stir and cook until the | 2 1/2 Starch, 1/2 High-Fat Protein, 1 Fat |
78 | 2017-10-30 23:47:15 | Heat the oil in a large skillet and sauté the chicken about 5 minutes on each side. Add the remaining ingredients and simmer for 20 minutes. Serve over 1/3 cup steamed rice. | 1 Starch, 1 Vegetable, 2 Very Lean Meat |
79 | 2017-10-30 23:47:18 | Preheat oven to 425ºF. Place tomatoes, zucchini and onion in a large baking dish, and season with salt and pepper. Drizzle with olive oil, and roast for about 20 minutes or until vegetables are tender. Remove from oven, and stir in garlic, olives, an | 2 Vegetable, 3 Lean Meat, 1/2 Fat |
80 | 2017-10-30 23:47:21 | Preheat broiler. Place eggplant slices on a baking sheet. Brush with 1 tablespoon olive oil, and bake for a few minutes until tender and cooked through. Remove from oven, and set aside. Heat remaining 1 tablespoon olive oil in a large skillet over medium | 3 Vegetable, 2 Lean Meat, 2 Fat |
81 | 2017-10-30 23:47:24 | Bring a medium pot filled with water to boil over high heat. Add the noodles and cook until al dente, about 3 minutes. Drain and shock under cold running water or in an ice bath (water and ice mixed). Drain well and transfer to a mixing bowl. In a large s | 1 1/2 Starch, 2 Vegetable, 1 1/2 Fat |
82 | 2017-10-30 23:47:29 | Preheat oven to 400ºF. Rub canola oil on beets, making sure to cover the whole surface. Pierce a few holes in beets so heat can circulate and speed up the cooking process. Place beets in a small baking dish and cover tightly with foil. Roast beets fo | |
83 | 2017-10-30 23:47:33 | Sprinkle 1/4 teaspoon salt and black pepper evenly over both sides of the beef and let stand 15 minutes. Preheat the oven to 200 degrees. Meanwhile, stir the coffee, bourbon, Worcestershire sauce, and 1/4 teaspoon salt together in a small bowl. Place a la | 4 Lean Protein |
84 | 2017-10-30 23:47:38 | Microwave brown rice according to package instructions. Measure out 1 cup and save remaining rice for another meal. Mix the soy sauce, sherry, and sugar substitute together and set aside. Heat oil in a wok or large skillet over high heat until smoking. Ad | 2 Starch, 5 Vegetable, 5 1/2 Lean Protein, 1 Fat |
85 | 2017-10-30 23:47:42 | Stir the sour cream, cream cheese, pepper sauce and salt together until well blended. Let stand at least 10 minutes to develop flavors and mellow slightly. Serve with carrots | 2 Vegetable, 1/2 Fat |
86 | 2017-10-30 23:47:45 | Combine the soup ingredients in a large saucepan. Bring to a boil, reduce heat and simmer, covered, 10 minutes or until pepper is tender. Remove from heat. Combine the topping ingredients, except lime wedges and spoon equal amounts on top of each serving | |
87 | 2017-10-30 23:47:46 | Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate. Add onion and ce | 2 1/2 Starch, 3 Vegetable, 6 Lean Protein |
88 | 2017-10-30 23:47:48 | Heat the oil in a large nonstick skillet over medium heat. Add the sausage and cook 3 minutes or until beginning to brown, stirring occasionally. Pour the egg substitute evenly over the sausage and cook 1 minute. Do not stir. Then, gently lift to allow un | 1/2 Carbohydrate, 3 Lean Protein, 1/2 Fat |
89 | 2017-10-30 23:47:51 | Preheat the oven to 375 degrees. Coat a nonstick 9 x 5-inch loaf pan with nonstick cooking spray. Beat the bread mix, water, egg substitute, and oil in a medium bowl for 50 strokes or until well blended. Stir in the peaches and spoon into the loaf pan. Ba | 1 Nonstarchy Vegetable, 1 Lean Protein |
90 | 2017-10-30 23:47:54 | Combine the flour, paprika, thyme, garlic powder, 1/4 teaspoon of the salt and black pepper in a shallow pie pan. Coat the pork chops evenly on both sides. Heat the oil in a large nonstick skillet over medium-high heat and cook 4 minutes on each side or u | |
91 | 2017-10-30 23:47:55 | Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet. Add chicken broth, water, and saffron to the skillet a | 2 1/2 Starch, 3 Vegetable, 6 Lean Protein |
92 | 2017-10-30 23:47:58 | Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add ham, and cook until beginning to lightly brown, about 2-3 minutes, stirring frequently. Remove from skillet and set aside on separate plate. | 1 Nonstarchy Vegetable, 1 Lean Protein |
93 | 2017-10-30 23:48:00 | Heat oil in a large saucepan over medium-high heat. Add onion, zucchini, celery and garlic. Cook 2-3 minutes until vegetables soften. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a | 2 Starch, 5 Vegetable, 1 Lean Protein, 2 Fat |
94 | 2017-10-30 23:48:05 | Using a fork or whisk, stir the yogurt, peanut butter, and brown sugar together in a small bowl until completely blended. Serve with banana slices and wooden toothpicks, if desired. | 1 Fruit, 1/2 Carbohydrate, 1/2 Fat |
95 | 2017-10-30 23:48:07 | Mash the capers with a fork or the back of a spoon. Stir the capers and 1/8 teaspoon salt into the sour cream. Place a large nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray. Sprinkle one side of each filet evenly | 3 Lean Protein |
96 | 2017-10-30 23:48:09 | Heat oil in a medium=size nonstick skillet over medium-high heat. Add turkey, onion and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper. Add the pasta sauce, water, mushrooms and linguine. Stir to mi | 2 Starch, 4 Vegetable, 6 Lean Protein |
97 | 2017-10-30 23:48:14 | Combine soy sauce, sesame oil, vinegar, brown sugar, pepper, garlic, and ginger root in a medium bowl and put into a large, tightly sealed plastic bag. Marinate at least 15 minutes at room temperature or overnight in the refrigerator for best results. Pre | 4 Lean Meat |
98 | 2017-10-30 23:48:18 | Rub the scored surface of the fish with oil, lime, and salt. Make the stuffing by combining the crushed crackers, thyme, hot chili, scallions, and melted butter in a medium bowl. Fill the cavity of the fish with the stuffing, and using a toothpick or meta | |
99 | 2017-10-30 23:48:21 | Preheat grill to medium high. Cook for 3-4 minutes, turning once, until golden brown on the outside, and just warmed through inside. | |
100 | 2017-10-30 23:48:26 | Heat oil in a large skillet saucepot over medium heat. Sauté the onion and garlic for 1 minute, stirring often. Add the tomato, oregano and crushed chili flakes. Continue to sauté for another minute. Add the beans and broth. Bring to a boil, | |
recipe_instructions.id | recipe_instructions.ts | recipe_instructions.instructions | recipe_instructions.choices_exchanges |