Entrées

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Ingredients
  • 2 tablespoons safflower oil (or other high heat oil such as grapeseed)
  • 1 cup brown rice (or white basmati)
  • 1 small onion, medium dice
  • 2 cups vegetable broth
  • 1 tablespoon safflower oil (or other high heat oil such as grapeseed)
  • 1 large white onion, medium dice
  • 2 garlic cloves, minced
  • 1 tablespoon dried oregano
  • 6 plum tomatoes, chopped
  • 1 cup vegetable broth, plus more as needed
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 (15 ounce) can kidney beans, drained and rinsed
  • 1⁄2 bunch cilantro, minced
  • kosher salt, as desired
  • fresh ground black pepper, as desired
  • 1 bunch scallion, green parts only, cut on bias
  • 1 firm avocado, pitted, removed from skin and sliced
  • corn or flour tortilla
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Nutrients
  • Calories: 590.6
  • Calories from Fat: 183 g
  • Total Fat: 20.4 g
  • Saturated Fat: 2.4 g
  • Cholesterol: 0 mg
  • Sodium: 338.4 mg
  • Total Carbohydrate: 86.8 g
  • Dietary Fiber: 21 g
  • Sugars: 8.6 g
  • Protein: 19.5 g

Southwest Rice and Beans from Roberto Martin

This is a wonderful dish that serves well as a main dish, or could easily be served as a side. Full…

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Ingredients
  • 4 cups low sodium vegetable broth
  • 9 ounces refrigerated ravioli (vegetable, cheese, mushroom or combination. If frozen, thaw)
  • 1 (14 ounce) can diced tomatoes
  • 1⁄4 cup sun-dried tomato, chopped (if in oil rinse)
  • 1⁄2 cup sweet onion, chopped
  • 1 tablespoon garlic, minced
  • 3 cups fresh baby spinach leaves, packed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 pinch ground cayenne pepper
  • salt, to taste
  • fresh ground black pepper, to taste
  • freshly grated parmesan cheese, to taste
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Nutrients
  • Calories: 44
  • Calories from Fat: 3 g
  • Total Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Cholesterol: 0 mg
  • Sodium: 94.8 mg
  • Total Carbohydrate: 9.4 g
  • Dietary Fiber: 2.7 g
  • Sugars: 4.9 g
  • Protein: 2.4 g

Fresh Spinach and Ravioli Soup

This is a healthy and satisfying soup using vegetable broth and fresh spinach. I use a refrigerated asparagus, gruyere cheese filled…

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Ingredients
  • 10 ounces whole wheat penne
  • 3 pints cherry tomatoes, quartered (or grape tomatoes)
  • 8 ounces fresh mozzarella balls, drained
  • 4 garlic cloves, minced
  • 3⁄4 cup fresh basil, slivered (or use 1 tsp dry)
  • 1 cup olive oil
  • salt, to taste
  • fresh ground black pepper, to taste
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Nutrients
  • Calories: 942.3
  • Calories from Fat: 613 g
  • Total Fat: 68.2 g
  • Saturated Fat: 15.2 g
  • Cholesterol: 44.9 mg
  • Sodium: 374.9 mg
  • Total Carbohydrate: 64.6 g
  • Dietary Fiber: 8.8 g
  • Sugars: 6.5 g
  • Protein: 25.4 g

Fresh Cherry Tomato with Basil and Mozzarella…

I have found this to be an excellent way to serve whole wheat pasta. Of course you could use regular pasta…

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Ingredients
  • 1 tablespoon olive oil
  • 5 garlic cloves, minced
  • 1 Vidalia onion, chopped
  • 2 cups eggplants, peeled and diced
  • 1 cup zucchini, sliced thin
  • 1 cup yellow squash, sliced thin
  • 1 green bell pepper, chopped
  • 2 lbs fresh tomatoes, diced
  • 1 tablespoon dried basil
  • 1 tablespoon dried parsley
  • 1⁄2 teaspoon kosher salt (to taste)
  • fresh ground black pepper, to taste
  • 8 ounces cheese tortellini
  • 1 cup shredded mozzarella cheese
  • 1 cup parmesan cheese, freshly grated to garnish
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Nutrients
  • Calories: 321.2
  • Calories from Fat: 130 g
  • Total Fat: 14.5 g
  • Saturated Fat: 7.1 g
  • Cholesterol: 45.3 mg
  • Sodium: 764.8 mg
  • Total Carbohydrate: 31.3 g
  • Dietary Fiber: 4.8 g
  • Sugars: 7.7 g
  • Protein: 18.4 g

Ratatouille Tortellini Bake

I love this simple and fresh recipe. You can use canned diced tomatoes, but I suggest using your fresh garden tomatoes…

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Ingredients
  • 2 tablespoons unsalted butter, softened
  • 4 garlic cloves
  • 1 garlic clove, minced
  • 1⁄2 teaspoon rosemary, minced
  • 2 rosemary sprigs
  • 1⁄2 teaspoon thyme, minced
  • 2 fresh thyme sprigs
  • 1⁄2 teaspoon lemon zest
  • salt
  • pepper, freshly ground
  • 4 lbs chicken, whole, room temperature
  • 1 large onion, cut into 8 wedges
  • 1 lemon, cut crosswise into 8 rounds
  • 1⁄2 cup chicken stock or 1/2 cup low-sodium broth
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Nutrients
  • Calories: 682.1
  • Calories from Fat: 430 g
  • Total Fat: 47.8 g
  • Saturated Fat: 15.7 g
  • Cholesterol: 223.2 mg
  • Sodium: 239.5 mg
  • Total Carbohydrate: 9.1 g
  • Dietary Fiber: 1.9 g
  • Sugars: 2.1 g
  • Protein: 53.1 g

Lemon and Herb Roast Chicken

Serve for your next Sunday Supper or your next casual dinner party! I discovered this recipe in Food and Wine Magazine.

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Ingredients
  • vegetable oil
  • 1 1⁄2 - 2 lbs halibut steaks
  • cayenne pepper
  • fresh ground black pepper
  • 1 -2 tablespoon butter
  • 2 tablespoons fresh sweet marjoram, chopped (or parsley) (optional)
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Nutrients
  • Calories: 213
  • Calories from Fat: 61 g
  • Total Fat: 6.8 g
  • Saturated Fat: 2.4 g
  • Cholesterol: 62.2 mg
  • Sodium: 112.5 mg
  • Total Carbohydrate: 0 g
  • Dietary Fiber: 0 g
  • Sugars: 0 g
  • Protein: 35.5 g

Grilled Halibut

When it comes to fish, simple always works best. The firm texture of the halibut makes grilling the perfect method of…

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Ingredients
  • 1⁄3 cup mayonnaise
  • 1 teaspoon mayonnaise
  • 1 teaspoon dry mustard
  • 1⁄2 teaspoon Dijon mustard
  • hot pepper sauce (such as Tabasco)
  • 1⁄2 teaspoon bottled horseradish
  • 1 large egg, beaten
  • 1⁄2 cup saltine, finely crushed
  • 12 ounces fresh crabmeat, picked over for shells and cartilage
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Nutrients
  • Calories: 201.2
  • Calories from Fat: 89 g
  • Total Fat: 9.9 g
  • Saturated Fat: 1.6 g
  • Cholesterol: 108.4 mg
  • Sodium: 485.4 mg
  • Total Carbohydrate: 10.1 g
  • Dietary Fiber: 0.3 g
  • Sugars: 1.6 g
  • Protein: 17.3 g

Spicy Crab Cakes

To obtain best results, use jumbo lump crabmeat. You can use regular, be sure it is fresh. The juices add flavor,…

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Ingredients
  • 3 tablespoons butter
  • 2 tablespoons grapeseed oil
  • 1 1⁄2 - 2 lbs sole or 1 1/2-2 lbs flounder fillets
  • buttermilk
  • all-purpose flour
  • lemon wedge
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Nutrients
  • Calories: 291.4
  • Calories from Fat: 157 g
  • Total Fat: 17.5 g
  • Saturated Fat: 6.6 g
  • Cholesterol: 104.6 mg
  • Sodium: 199.2 mg
  • Total Carbohydrate: 0 g
  • Dietary Fiber: 0 g
  • Sugars: 0 g
  • Protein: 32.2 g

Sautéed Sole or Flounder

A classic dish for the delicate flavor of sole or flounder. See below for variations.

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Ingredients
  • 3 tablespoons olive oil
  • 1 1⁄2 - 2 tablespoons minced garlic
  • 1 cup red onion, chopped
  • 1 cup scallion, sliced diagonally 1/2-inch pieces (both white and green)
  • 1 1⁄2 - 2 cups tomatoes, peeled, seeded and diced
  • 3 tablespoons dry white wine
  • 1⁄2 - 2⁄3 cup feta cheese
  • 8 -10 ounces bow tie pasta
  • 1 1⁄2 lbs medium shrimp, peeled
  • 1⁄3 cup kalamata olive, chopped (save a few whole olives for garnish)
  • 1 tablespoon butter
  • fresh ground black pepper
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Nutrients
  • Calories: 627.6
  • Calories from Fat: 215 g
  • Total Fat: 23.9 g
  • Saturated Fat: 7.5 g
  • Cholesterol: 331.4 mg
  • Sodium: 601.5 mg
  • Total Carbohydrate: 53.5 g
  • Dietary Fiber: 4.3 g
  • Sugars: 6 g
  • Protein: 47.1 g

Mediterranean Shrimp

This was a favorite pasta dish served in one of the Legal Seafood Restaurants in Massachusetts. The feta cheese and Kalamata…

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Ingredients
  • 1 lb ground beef
  • 1 onion, chopped
  • 1 (8 ounce) can tomato sauce
  • 1 cup water
  • 1⁄2 cup chopped green pepper
  • 1 1⁄2 - 2 tablespoons chili powder
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon ground pepper
  • 1 dash ground oregano
  • 2 (16 ounce) cans kidney beans, drained
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Nutrients
  • Calories: 472.5
  • Calories from Fat: 171 g
  • Total Fat: 19 g
  • Saturated Fat: 7 g
  • Cholesterol: 77.1 mg
  • Sodium: 1367.4 mg
  • Total Carbohydrate: 42.4 g
  • Dietary Fiber: 12.3 g
  • Sugars: 8.4 g
  • Protein: 34.5 g

My Favorite Chili

I love this chili recipe! It is so easy and tastes so good! I like to serve it with shredded cheddar…

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Ingredients
  • 2 slices bacon
  • 1 lb unpeeled medium raw shrimp
  • 1⁄8 teaspoon salt
  • 1⁄4 teaspoon pepper
  • 1⁄4 cup all-purpose flour
  • 1 cup sliced fresh mushrooms
  • 2 teaspoons canola oil
  • 1⁄2 cup chopped green onion
  • 2 garlic cloves, minced
  • 1 cup fat-free low-sodium chicken broth
  • 2 tablespoons fresh lemon juice
  • 1⁄4 teaspoon hot sauce
  • 1 (14 ounce) can fat-free low-sodium chicken broth
  • 1 cup nonfat milk
  • 1⁄2 teaspoon salt
  • 1 cup uncooked quick-cooking grits
  • 3⁄4 cup shredded 2% reduced-fat sharp cheddar cheese
  • 1⁄4 cup freshly grated parmesan cheese
  • 1⁄2 teaspoon hot sauce
  • 1⁄4 teaspoon white pepper
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Nutrients
  • Calories: 276.3
  • Calories from Fat: 60 g
  • Total Fat: 6.8 g
  • Saturated Fat: 2.2 g
  • Cholesterol: 104.6 mg
  • Sodium: 909.9 mg
  • Total Carbohydrate: 30.9 g
  • Dietary Fiber: 1 g
  • Sugars: 3.1 g
  • Protein: 22.6 g

Shrimp and Cheese Grits

This recipe come from The Crook's Corner Restaurant in Chapel Hill, NC and The Southern Living Magazine, February 2008 edition.

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Ingredients
  • 2 lbs beef sirloin, tips cut into 1-inch cubes
  • 8 ounces baby Portabella mushrooms (or your desired choice of mushrooms)
  • 1 (10 3/4 ounce) can cream of mushroom soup
  • 1⁄2 cup red wine
  • 1 ounce dry onion soup mix
  • 1⁄8 teaspoon freshly cracked pepper
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Nutrients
  • Calories: 427.4
  • Calories from Fat: 250 g
  • Total Fat: 27.8 g
  • Saturated Fat: 10.5 g
  • Cholesterol: 101.5 mg
  • Sodium: 790.6 mg
  • Total Carbohydrate: 8.7 g
  • Dietary Fiber: 0.9 g
  • Sugars: 2.5 g
  • Protein: 30.9 g

Simple Crock Pot Beef Burgundy

Pressed for time? Serve this elegant dish painlessly with your desired choice of mushrooms. Wonderful served over hot cooked egg noodles…

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Ingredients
  • 1 cup whole garlic clove (from 2 bulbs)
  • 1⁄4 cup heavy cream
  • 1 cup packed flat leaf parsley
  • 2 tablespoons fresh lime juice
  • 1⁄4 cup water
  • 8 tablespoons olive oil, divided
  • 2 lbs jumbo shrimp, in shells peeled and deveined, leaving tails in tact (10 to 12 per pound)
  • salt
  • pepper
  • cooked rice
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Nutrients
  • Calories: 588.5
  • Calories from Fat: 330 g
  • Total Fat: 36.7 g
  • Saturated Fat: 8 g
  • Cholesterol: 365.4 mg
  • Sodium: 356.8 mg
  • Total Carbohydrate: 15.3 g
  • Dietary Fiber: 1.2 g
  • Sugars: 0.6 g
  • Protein: 49 g

Shrimp in Roasted Garlic Sauce

A beautiful addition to your Autumn table. This roasted shrimp covered in a brightly hued sauce flavored with just the right…

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Ingredients
  • 5 ears fresh corn, husked and silk removed
  • 7 ounces scallions (about 20)
  • 3 slices bacon, cut into 1/2 inch pieces
  • 1 tablespoon unsalted butter
  • 1 jalapeño, cored, seeded and finely diced
  • 1 teaspoon kosher salt (or to taste)
  • black pepper, freshly ground (to taste)
  • 3 1⁄2 cups low sodium chicken broth
  • 1 large yukon gold potato, peeled and cut into 1/2 inch pieces (8-9 oz)
  • 1 1⁄2 teaspoons fresh thyme, chopped
  • 2 tablespoons heavy cream
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Nutrients
  • Calories: 172.7
  • Calories from Fat: 66 g
  • Total Fat: 7.4 g
  • Saturated Fat: 3.4 g
  • Cholesterol: 14.7 mg
  • Sodium: 482.7 mg
  • Total Carbohydrate: 23.8 g
  • Dietary Fiber: 3.4 g
  • Sugars: 3.7 g
  • Protein: 6.9 g

Summer Corn Chowder with Scallions, Bacon and…

The true taste of your summer favorites shine through in this wonderful chowder! Only two tablespoons of cream in this, pureeing…

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Ingredients
  • kosher salt
  • 2 tablespoons extra virgin olive oil
  • 4 cups cherry tomatoes, about 1 1/2 pounds (or grape)
  • 1 large garlic clove, minced
  • 1 (6 ounce) can light tuna in vegetable oil, drained and separated into chunks
  • 2 tablespoons pepperoncini peppers (about 4 medium peppers from jar, stemmed, seeded and minced)
  • 1 tablespoon capers, lightly chopped
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon unsalted butter (cold)
  • 1⁄2 teaspoon lemon zest, packed and freshly grated
  • 8 ounces dried angel hair pasta
  • 3 tablespoons flat leaf parsley, coarsely chopped
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Nutrients
  • Calories: 526.4
  • Calories from Fat: 148 g
  • Total Fat: 16.6 g
  • Saturated Fat: 3.2 g
  • Cholesterol: 13.6 mg
  • Sodium: 368.5 mg
  • Total Carbohydrate: 65.8 g
  • Dietary Fiber: 5.2 g
  • Sugars: 6.9 g
  • Protein: 28.5 g

Angel Hair Pasta with Sautéed Cherry Tomatoes,…

This is a real quick fix to a week night supper, using canned tuna. Would make a second night meal using…

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