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recipe.id 1 2017-10-30 23:42:49 Grilled Lamb Kabobs with Garlic Lemon Vinaigrette LEMON GARLIC VINAIGRETTE Juice of 1 lemon 1/4 cup extra virgin olive oil 1 clove garlic, minced 2 tablespoons fresh oregano or 1/2 teaspoon dried oregano 2 pounds boneless leg of lamb, cut into 2-inch pieces 1 medium zucchini, cut into 2-inch pieces 1 sma 1 1 2017-10-30 06:02:25 Featured Cookbook Recipes 31 6 2017-10-30 05:59:58 All of Our Recipes 1 1 2017-10-30 23:42:49 Calories 280 2 2 2017-10-30 23:42:49 Carbohydrate 9 g 3 3 2017-10-30 23:42:49 Protein 26 g 4 4 2017-10-30 23:42:49 Fat 15.0 g 5 5 2017-10-30 23:42:49 Saturated Fat 3.9 g 6 6 2017-10-30 23:42:49 Sugars 4 g 7 7 2017-10-30 23:42:49 Dietary Fiber 2 g 8 8 2017-10-30 23:42:49 Cholesterol 80 mg 9 9 2017-10-30 23:42:49 Sodium 75 mg 10 10 2017-10-30 23:42:49 Potassium 530 mg 1 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 1 1 2017-10-30 23:42:49 2 2017-10-30 23:42:52 Mango Chicken Salad with Jicama 2 chicken breasts (16 ounces total), poached, cooled, and diced, or equivalent leftover roast or grilled chicken 1/4 cup finely minced red onion 1 large mango, diced into 1/4-inch pieces 1/2 cup jicama, diced into 1/4-inch pieces 1 cup roughly chopped cil 2 1 2017-10-30 06:02:25 Featured Cookbook Recipes 32 6 2017-10-30 05:59:58 All of Our Recipes 11 11 2017-10-30 23:42:52 Calories 320 12 12 2017-10-30 23:42:52 Carbohydrate 22 g 13 13 2017-10-30 23:42:52 Protein 33 g 14 14 2017-10-30 23:42:52 Fat 12.0 g 15 15 2017-10-30 23:42:52 Saturated Fat 2.1 g 16 16 2017-10-30 23:42:52 Sugars 14 g 17 17 2017-10-30 23:42:52 Dietary Fiber 5 g 18 18 2017-10-30 23:42:52 Cholesterol 65 mg 19 19 2017-10-30 23:42:52 Sodium 85 mg 20 20 2017-10-30 23:42:52 Potassium 630 mg 2 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 23:42:57 Broccoli, Mushroom, and Cheddar Omelet 2 whole eggs 4 egg whites 1/4 teaspoon fine sea salt 1/8 teaspoon freshly ground pepper 1/2 teaspoon extra virgin olive oil 1/4 cup chopped onion 1/2 cup sliced mushrooms 1 cup frozen chopped broccoli, thawed Nonstick cooking spray 1 1/2 tablespoons reduc 3 1 2017-10-30 06:02:25 Featured Cookbook Recipes 33 6 2017-10-30 05:59:58 All of Our Recipes 21 21 2017-10-30 23:42:57 Calories 165 22 22 2017-10-30 23:42:58 Carbohydrate 7 g 23 23 2017-10-30 23:42:58 Protein 18 g 24 24 2017-10-30 23:42:58 Fat 7.0 g 25 25 2017-10-30 23:42:58 Saturated Fat 2.4 g 26 26 2017-10-30 23:42:58 Sugars 3 g 27 27 2017-10-30 23:42:58 Dietary Fiber 3 g 28 28 2017-10-30 23:42:58 Cholesterol 190 mg 29 29 2017-10-30 23:42:58 Sodium 530 mg 30 30 2017-10-30 23:42:58 Potassium 435 mg 4 2017-10-30 23:43:01 Avocado BLT 1 ripe medium avocado, halved, pitted, and peeled1 1/2 to 2 tablespoons lemon juice8 reduced-calorie whole-wheat bread, preferably toasted, divided use1/4 cup chopped fresh cilantro1 large tomato, cut into 8 thin slices1/4 teaspoon black pepper1/4 cup ver 4 1 2017-10-30 06:02:25 Featured Cookbook Recipes 34 6 2017-10-30 05:59:58 All of Our Recipes 37 27 2017-10-30 23:42:58 Dietary Fiber 3 g 31 31 2017-10-30 23:43:01 Calories 80 32 32 2017-10-30 23:43:01 Carbohydrate 8 g 33 33 2017-10-30 23:43:01 Protein 2 g 34 34 2017-10-30 23:43:01 Fat 6.0 g 35 35 2017-10-30 23:43:01 Saturated Fat 0.8 g 36 36 2017-10-30 23:43:01 Sugars 2 g 38 38 2017-10-30 23:43:01 Cholesterol 0 mg 39 39 2017-10-30 23:43:01 Sodium 150 mg 40 40 2017-10-30 23:43:01 Potassium 360 mg 3 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 2 2 2017-10-30 23:43:01 5 2017-10-30 23:43:03 Pork Pita Pocket 3/4 pound boneless pork tenderloin, precut for stir-fry (about 2-inch by 1/2-inch strips)3 tablespoons reduced-fat oil and vinegar dressing1 cup fresh diced cucumber3/4 cup nonfat plain yogurt2 tablespoons fresh diced onion1/2 tablespoon dried dill2 6-inc 5 1 2017-10-30 06:02:25 Featured Cookbook Recipes 36 6 2017-10-30 05:59:58 All of Our Recipes 41 41 2017-10-30 23:43:03 Calories 435 42 42 2017-10-30 23:43:03 Carbohydrate 45.5 g 43 43 2017-10-30 23:43:03 Protein 47.8 g 44 44 2017-10-30 23:43:03 Fat 7.1 g 45 45 2017-10-30 23:43:03 Saturated Fat 1.7 g 46 46 2017-10-30 23:43:03 Sugars 2.3 g 47 47 2017-10-30 23:43:03 Dietary Fiber 5.3 g 48 48 2017-10-30 23:43:03 Cholesterol 111 mg 49 49 2017-10-30 23:43:03 Sodium 508 mg 4 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 3 3 2017-10-30 23:43:03 6 2017-10-30 23:43:07 Greek Salad 5 cups washed ready-to-eat salad8 cherry tomatoes1/2 cup radishes, trimmed and cut into quarters2 tablespoons reduced-fat oil and vinegar dressing1 tablespoon crumbled feta cheese 6 1 2017-10-30 06:02:25 Featured Cookbook Recipes 35 6 2017-10-30 05:59:58 All of Our Recipes 50 50 2017-10-30 23:43:07 Calories 64 51 51 2017-10-30 23:43:07 Carbohydrate 9.3 g 52 52 2017-10-30 23:43:07 Protein 3.2 g 53 53 2017-10-30 23:43:07 Fat 2.5 g 54 54 2017-10-30 23:43:07 Saturated Fat 0.9 g 55 55 2017-10-30 23:43:07 Sugars 5.0 g 56 56 2017-10-30 23:43:07 Dietary Fiber 4.1 g 57 57 2017-10-30 23:43:07 Cholesterol 5 mg 58 58 2017-10-30 23:43:07 Sodium 82 mg 5 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 4 4 2017-10-30 23:43:07 7 2017-10-30 23:43:11 Baked Red Snapper with Golden Onions A simple baked fish is a delightful dinner, especially with flavorful side dishes such as wild rice or peas. 10 minutes 25 Minutes 2 tablespoons extra-virgin olive oil, divided use1 sweet yellow onion, such as Vidalia or Walla Walla, halved and thinly sliced1 pound red snapper fillets (or use salmon, catfish, or other fillets)1 lemon, juice only (about 1/4 cup)2 teaspoons balsamic vi 7 1 2017-10-30 06:02:25 Featured Cookbook Recipes 37 6 2017-10-30 05:59:58 All of Our Recipes 64 6 2017-10-30 23:42:49 Sugars 4 g 59 59 2017-10-30 23:43:11 Calories 155 60 60 2017-10-30 23:43:11 Carbohydrate 6 g 61 61 2017-10-30 23:43:11 Protein 24 g 62 62 2017-10-30 23:43:11 Fat 4.0 g 63 63 2017-10-30 23:43:11 Saturated Fat 0.6 g 65 65 2017-10-30 23:43:11 Dietary Fiber 1 g 66 66 2017-10-30 23:43:11 Cholesterol 40 mg 67 67 2017-10-30 23:43:11 Sodium 60 mg 68 68 2017-10-30 23:43:11 Potassium 550 mg 6 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 5 5 2017-10-30 23:43:11 8 2017-10-30 23:43:16 Long Leaf Tex-Mex Chicken Salad Wraps 1/3 cup chunky medium salsa1/4 cup light mayonnaise1/4 cup fat-free sour cream1/2 teaspoon ground cumin (optional)2 cups cooked chopped chicken breast1/2 cup diced red onion1 medium poblano chili pepper, diced12 large romaine lettuce leaves1/2 cup chopped 8 1 2017-10-30 06:02:25 Featured Cookbook Recipes 39 6 2017-10-30 05:59:58 All of Our Recipes 78 10 2017-10-30 23:42:49 Potassium 530 mg 75 27 2017-10-30 23:42:58 Dietary Fiber 3 g 69 69 2017-10-30 23:43:16 Calories 255 70 70 2017-10-30 23:43:16 Carbohydrate 13 g 71 71 2017-10-30 23:43:16 Protein 27 g 72 72 2017-10-30 23:43:16 Fat 11.0 g 73 73 2017-10-30 23:43:16 Saturated Fat 2.6 g 74 74 2017-10-30 23:43:16 Sugars 5 g 76 76 2017-10-30 23:43:16 Cholesterol 70 mg 77 77 2017-10-30 23:43:16 Sodium 505 mg 7 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 6 6 2017-10-30 23:43:16 9 2017-10-30 23:43:19 Crunchy Veggie Wraps 10 minutes Nutrition Facts Serving Size: 1 wrap Calories 250 Carbohydrate 32 g Protein 7 g Fat 11.0 g Saturated Fat 2.6 g Sugars 4 g Dietary Fiber 7 g Cholesterol 5 mg Sodium 425 mg Potassium 420 mg This Recipe Serves 8 Ingredients 4 ounces light chive or 4 ounces light chive or vegetable cream cheese or light Laughing Cow garlic and herb spreadable cheese8 whole-wheat tortillas2 cups shredded (matchstick cut) carrots (about 2 carrots)1 avocado, peeled and sliced1–2 cucumbers, peeled and cut into thi 9 1 2017-10-30 06:02:25 Featured Cookbook Recipes 40 6 2017-10-30 05:59:58 All of Our Recipes 84 6 2017-10-30 23:42:49 Sugars 4 g 86 57 2017-10-30 23:43:07 Cholesterol 5 mg 82 72 2017-10-30 23:43:16 Fat 11.0 g 83 73 2017-10-30 23:43:16 Saturated Fat 2.6 g 79 79 2017-10-30 23:43:19 Calories 250 80 80 2017-10-30 23:43:19 Carbohydrate 32 g 81 81 2017-10-30 23:43:19 Protein 7 g 85 85 2017-10-30 23:43:19 Dietary Fiber 7 g 87 87 2017-10-30 23:43:19 Sodium 425 mg 88 88 2017-10-30 23:43:19 Potassium 420 mg 8 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 7 7 2017-10-30 23:43:19 10 2017-10-30 23:43:22 Tacos in a Bowl 1 teaspoon canola oil12 ounces extra-lean (90% lean) ground beef1/2 cup mild salsa (lowest sodium possible)1 tablespoon smoked paprika6 cups shredded romaine lettuce4 ounces baked corn tortilla chips, coarsely crumbled1/2 cup finely chopped green or diced 10 1 2017-10-30 06:02:25 Featured Cookbook Recipes 38 6 2017-10-30 05:59:58 All of Our Recipes 94 6 2017-10-30 23:42:49 Sugars 4 g 95 17 2017-10-30 23:42:52 Dietary Fiber 5 g 89 89 2017-10-30 23:43:22 Calories 330 90 90 2017-10-30 23:43:22 Carbohydrate 34 g 91 91 2017-10-30 23:43:22 Protein 22 g 92 92 2017-10-30 23:43:22 Fat 13.0 g 93 93 2017-10-30 23:43:22 Saturated Fat 3.4 g 96 96 2017-10-30 23:43:22 Cholesterol 55 mg 97 97 2017-10-30 23:43:22 Sodium 445 mg 98 98 2017-10-30 23:43:22 Potassium 725 mg 9 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 8 8 2017-10-30 23:43:22 11 2017-10-30 23:43:26 Grilled Salmon and Avocado Salad 15 minutes 1 hour 10 minutes 4 4-oz frozen salmon filets, thawed1 Tablespoon olive oil1 Tablespoon no-salt grill seasoning (Mrs. Dash Steak Grilling Blend)4 cups chopped romaine lettuce1/2 cup thinly sliced red onion1 cucumber, thinly sliced (1 cup of sliced cucumber)1 ripe avocado, 11 3 2017-10-30 06:03:49 Budget-Friendly Recipes 463 6 2017-10-30 05:59:58 All of Our Recipes 99 11 2017-10-30 23:42:52 Calories 320 104 36 2017-10-30 23:43:01 Sugars 2 g 101 61 2017-10-30 23:43:11 Protein 24 g 100 100 2017-10-30 23:43:26 Carbohydrate 10 g 102 102 2017-10-30 23:43:26 Fat 21 g 103 103 2017-10-30 23:43:26 Saturated Fat 3.6 g 105 105 2017-10-30 23:43:26 Dietary Fiber 4 g 106 106 2017-10-30 23:43:26 Cholesterol 60 mg 107 107 2017-10-30 23:43:26 Sodium 260 mg 108 108 2017-10-30 23:43:26 Potassium 790 mg 10 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 9 9 2017-10-30 23:43:26 12 2017-10-30 23:43:29 Pesto Chicken Kabobs 20 minutes 7 minutes 8 bamboo skewers 1 Tablespoon olive oil2 cloves garlic, minced1 cup packed fresh basil leaves (1 bunch of basil)1/4 cup pine nuts, toasted1/8 teaspoon ground black pepper2 Tablespoons freshly grated Parmesan cheese1 1/4 pounds boneless, skinless chicken b 12 3 2017-10-30 06:03:49 Budget-Friendly Recipes 468 6 2017-10-30 05:59:58 All of Our Recipes 110 2 2017-10-30 23:42:49 Carbohydrate 9 g 114 6 2017-10-30 23:42:49 Sugars 4 g 116 8 2017-10-30 23:42:49 Cholesterol 80 mg 115 27 2017-10-30 23:42:58 Dietary Fiber 3 g 109 109 2017-10-30 23:43:29 Calories 290 111 111 2017-10-30 23:43:29 Protein 34 g 112 112 2017-10-30 23:43:29 Fat 14 g 113 113 2017-10-30 23:43:29 Saturated Fat 2.3 g 117 117 2017-10-30 23:43:29 Sodium 120 mg 118 118 2017-10-30 23:43:29 Potassium 830 mg 11 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 10 10 2017-10-30 23:43:29 13 2017-10-30 23:43:31 Summer Chicken Spring Rolls 20 minutes Nutrition Facts Serving Size: 2 rolls Calories 280 Carbohydrate 24 g Protein 23 g Fat 9 g Saturated Fat 2 g Sugars 2 g Dietary Fiber 2 g Cholesterol 60 mg Sodium 430 mg Potassium 310 mg This Recipe Serves 4 Ingredients 1 cup cabbage, shredded2 1 cup cabbage, shredded2 cups cooked chicken, shredded1/2 cup cucumber, peeled, seeded and diced1/4 cup cilantro chopped1/2 cup shitake mushrooms, sliced thin1 green onion, chopped8 medium spring roll skins (about 8 5/8” diameter or 1/2 oz) For dipp 13 3 2017-10-30 06:03:49 Budget-Friendly Recipes 471 6 2017-10-30 05:59:58 All of Our Recipes 119 1 2017-10-30 23:42:49 Calories 280 125 7 2017-10-30 23:42:49 Dietary Fiber 2 g 124 36 2017-10-30 23:43:01 Sugars 2 g 126 106 2017-10-30 23:43:26 Cholesterol 60 mg 120 120 2017-10-30 23:43:31 Carbohydrate 24 g 121 121 2017-10-30 23:43:31 Protein 23 g 122 122 2017-10-30 23:43:31 Fat 9 g 123 123 2017-10-30 23:43:31 Saturated Fat 2 g 127 127 2017-10-30 23:43:31 Sodium 430 mg 128 128 2017-10-30 23:43:31 Potassium 310 mg 12 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/ 11 11 2017-10-30 23:43:31 14 2017-10-30 23:43:34 Slow-Cooker Hawaiian Pork Tacos 10 minutes 8 hours 3 3/4 lb lean boneless pork shoulder/Boston butt roast1/2 tsp ground black pepper1/4 tsp ground ginger1 tsp cumin1 medium onion, sliced2 cloves garlic, minced8 oz pineapple juice1 cup white wine11 corn tortillas, warmed1 cup shredded lettuce 14 3 2017-10-30 06:03:49 Budget-Friendly Recipes 290 4 2017-10-30 06:04:20 Gluten-Free Recipes 495 6 2017-10-30 05:59:58 All of Our Recipes 135 7 2017-10-30 23:42:49 Dietary Fiber 2 g 134 26 2017-10-30 23:42:58 Sugars 3 g 129 129 2017-10-30 23:43:34 Calories 270 130 130 2017-10-30 23:43:34 Carbohydrate 17 g 131 131 2017-10-30 23:43:34 Protein 37 g 132 132 2017-10-30 23:43:34 Fat 6 g 133 133 2017-10-30 23:43:34 Saturated Fat 1.8 g 136 136 2017-10-30 23:43:34 Cholesterol 95 mg 137 137 2017-10-30 23:43:34 Sodium 90 mg 138 138 2017-10-30 23:43:34 Potassium 690 mg 13 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 12 12 2017-10-30 23:43:34 15 2017-10-30 23:43:35 Miso Glazed Cod 15 minutes 5 minutes Nonstick cooking spray1 lb white fish such as cod, sea bass or orange roughy1 Tbsp toasted sesame oil, divided1 Tbsp powdered instant miso soup mix, powder only1/4 tsp ground black pepper4 cups shredded napa cabbage2 cloves garlic, grated or minced2 cups 15 3 2017-10-30 06:03:49 Budget-Friendly Recipes 496 6 2017-10-30 05:59:58 All of Our Recipes 144 6 2017-10-30 23:42:49 Sugars 4 g 145 7 2017-10-30 23:42:49 Dietary Fiber 2 g 140 32 2017-10-30 23:43:01 Carbohydrate 8 g 141 61 2017-10-30 23:43:11 Protein 24 g 139 139 2017-10-30 23:43:35 Calories 170 142 142 2017-10-30 23:43:35 Fat 4.5 g 143 143 2017-10-30 23:43:35 Saturated Fat 0.7 g 146 146 2017-10-30 23:43:35 Cholesterol 50 mg 147 147 2017-10-30 23:43:35 Sodium 230 mg 148 148 2017-10-30 23:43:35 Potassium 510 mg 14 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 13 13 2017-10-30 23:43:35 16 2017-10-30 23:43:36 Braised Fennel and White Beans 15 minutes 1 hour 10 minutes Nonstick cooking spray2 medium fennel bulbs (11 oz each), stems and fronds removed, cut into eighths 1 medium yellow onion, thinly sliced1 Tbsp olive oil1 cup fat-free, low-sodium chicken broth2 Tbsp red wine vinegar1/8 tsp salt1/4 tsp ground black pepper 16 3 2017-10-30 06:03:49 Budget-Friendly Recipes 497 6 2017-10-30 05:59:58 All of Our Recipes 154 6 2017-10-30 23:42:49 Sugars 4 g 156 38 2017-10-30 23:43:01 Cholesterol 0 mg 149 139 2017-10-30 23:43:35 Calories 170 157 147 2017-10-30 23:43:35 Sodium 230 mg 150 150 2017-10-30 23:43:36 Carbohydrate 26 g 151 151 2017-10-30 23:43:36 Protein 8 g 152 152 2017-10-30 23:43:36 Fat 4 g 153 153 2017-10-30 23:43:36 Saturated Fat 0.5 g 155 155 2017-10-30 23:43:36 Dietary Fiber 8 g 158 158 2017-10-30 23:43:36 Potassium 850 mg 15 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 14 14 2017-10-30 23:43:36 17 2017-10-30 23:43:41 Slow-Cooker Beef Stew 20 minutes 8 hours 3 Tbsp flour1 lb lean beef stew meat (such as round), visible fat trimmed and cut into 1-inch cubes1 Tbsp olive oil3 cups fat-free, low-sodium beef broth1 cup water3 large carrots, chopped8 oz mushrooms, sliced1 large sweet potato, peeled and cubed1 onion 17 3 2017-10-30 06:03:49 Budget-Friendly Recipes 512 6 2017-10-30 05:59:58 All of Our Recipes 163 15 2017-10-30 23:42:52 Saturated Fat 2.1 g 165 27 2017-10-30 23:42:58 Dietary Fiber 3 g 164 74 2017-10-30 23:43:16 Sugars 5 g 168 138 2017-10-30 23:43:34 Potassium 690 mg 166 146 2017-10-30 23:43:35 Cholesterol 50 mg 159 159 2017-10-30 23:43:41 Calories 220 160 160 2017-10-30 23:43:41 Carbohydrate 19 g 161 161 2017-10-30 23:43:41 Protein 21 g 162 162 2017-10-30 23:43:41 Fat 7 g 167 167 2017-10-30 23:43:41 Sodium 180 mg 16 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 15 15 2017-10-30 23:43:41 18 2017-10-30 23:43:46 Sloppy Janes 10 minutes 20 minutes Nonstick cooking spray1 medium onion, peeled and diced1 medium red bell pepper, seeded and diced1 clove garlic, minced1 lb lean (93% fat-free) ground turkey 1 Tbsp tomato paste2 Tbsp Dijon mustard1 Tbsp hot sauce2 cups no-salt-added canned crushed tomatoe 18 3 2017-10-30 06:03:49 Budget-Friendly Recipes 510 6 2017-10-30 05:59:58 All of Our Recipes 175 17 2017-10-30 23:42:52 Dietary Fiber 5 g 169 79 2017-10-30 23:43:19 Calories 250 178 148 2017-10-30 23:43:35 Potassium 510 mg 172 162 2017-10-30 23:43:41 Fat 7 g 170 170 2017-10-30 23:43:46 Carbohydrate 31 g 171 171 2017-10-30 23:43:46 Protein 16 g 173 173 2017-10-30 23:43:46 Saturated Fat 1.6 g 174 174 2017-10-30 23:43:46 Sugars 10 g 176 176 2017-10-30 23:43:46 Cholesterol 45 mg 177 177 2017-10-30 23:43:46 Sodium 340 mg 17 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 16 16 2017-10-30 23:43:46 19 2017-10-30 23:43:50 Croque Madame with Arugula Salad 15 minutes 15 minutes Nonstick cooking spray1 Tbsp olive oil1 Tbsp flour1 cup fat-free milk1/16 tsp (pinch) nutmeg1/4 tsp ground black pepper1 Tbsp Dijon mustard1 cup packed baby spinach4 slices hearty whole grain bread (1.5 oz per slice)8 slices (8 oz) no-salt-added, oven roa 19 3 2017-10-30 06:03:49 Budget-Friendly Recipes 514 6 2017-10-30 05:59:58 All of Our Recipes 185 17 2017-10-30 23:42:52 Dietary Fiber 5 g 187 127 2017-10-30 23:43:31 Sodium 430 mg 180 150 2017-10-30 23:43:36 Carbohydrate 26 g 179 179 2017-10-30 23:43:50 Calories 340 181 181 2017-10-30 23:43:50 Protein 35 g 182 182 2017-10-30 23:43:50 Fat 13 g 183 183 2017-10-30 23:43:50 Saturated Fat 3.8 g 184 184 2017-10-30 23:43:50 Sugars 7 g 186 186 2017-10-30 23:43:50 Cholesterol 235 mg 188 188 2017-10-30 23:43:50 Potassium 570 mg 18 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 17 17 2017-10-30 23:43:50 20 2017-10-30 23:43:55 Asian Tofu Stir-Fry 5 minutes 15 minutes 4 tsp olive oil, divided12 oz firm tofu, drained and cut into 1-inch cubes2 Tbsp reduced-sodium soy sauce, divided2 (12-oz) bags fresh stir-fry vegetables (carrots, broccoli and snow peas)1 cup fat-free, low-sodium chicken broth2 cups cooked brown rice 20 3 2017-10-30 06:03:49 Budget-Friendly Recipes 294 4 2017-10-30 06:04:20 Gluten-Free Recipes 523 6 2017-10-30 05:59:58 All of Our Recipes 189 1 2017-10-30 23:42:49 Calories 280 196 38 2017-10-30 23:43:01 Cholesterol 0 mg 195 85 2017-10-30 23:43:19 Dietary Fiber 7 g 192 122 2017-10-30 23:43:31 Fat 9 g 193 173 2017-10-30 23:43:46 Saturated Fat 1.6 g 194 184 2017-10-30 23:43:50 Sugars 7 g 190 190 2017-10-30 23:43:55 Carbohydrate 37 g 191 191 2017-10-30 23:43:55 Protein 15 g 197 197 2017-10-30 23:43:55 Sodium 380 mg 198 198 2017-10-30 23:43:55 Potassium 710 mg 19 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 18 18 2017-10-30 23:43:55