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Month: September 2015

Lou’s Salad

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Prep time: 7 mins Total time: 7 mins Serves: 1 Ingredients 1 head romaine lettuce 3 large tomatoes 2 Tbsp extra virgin olive oil 1 Tbsp balsamic vinegar 1/4 tsp sea salt Instructions Wash lettuce and tomatoes carefully and drain well, slice tomatoes. Arrange lettuce in a salad bowl and place tomatoes on top. Mix oil, vinegar and […]


Low-Calorie Lentil Soup

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Prep time: 10 mins Cook time: 1 hour 10 mins Total time: 1 hour 20 mins Serves: 4 Ingredients 1 onion, chopped 1/4 cup olive oil 2 carrots, diced 2 stalks celery, chopped 2 cloves garlic, minced 1 tsp dried oregano 1 bay leaf 1 tsp dried basil 1 (14.5 ounce) can crushed tomatoes 2 […]

Steel Cut Oatmeal with Bananas & Walnuts

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Prep time: 15 mins Cook time: 25 mins Total time: 40 mins Serves: 1 Ingredients 1/4 cup cooked steel cut oats 1/4 cup of fat-free milk 1 Tbsp natural walnuts 1 small banana cut into slices (or blueberries) 1 tsp ground flaxseed Instructions Boil 1 cup of water over high heat. Add 1/4 cup of steel-cut oats. Reduce heat […]

Carla’s Kentucky Style Oven Fried Chicken

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Prep time: 10 mins Cook time: 40 mins Total time: 50 mins Serves: 4 Ingredients 4 boneless, skinless chicken breasts 5 ounces whole wheat toast 2-4 Tbsp olive or canola oil 2 egg whites or 1 egg Salt and pepper, to taste Instructions Preheat oven to 400ºF (205ºC). Line pan with foil, or line pan with rack, resulting in […]

Roasted Rooted Veggies with Walnuts & Jalapeño Peppers

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Prep time: 10 mins Cook time: 30 mins Total time: 40 mins Serves: 8 Ingredients 4 green jalapeño peppers 1 red onion, sliced 1 Tbsp olive oil 4 cloves garlic, peeled and cut in half 2 carrots, peeled and diced 1 turnip, peeled and diced 1 yam or sweet potato, peeled and diced 2 parsnips, peeled and diced 1/2 […]

Savory Tart Roasted Vegetables

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Prep time: 15 mins Cook time: 45 mins Total time: 1 hour Serves: 8 Ingredients 1 lb brussels sprouts, trimmed & halved 1 medium butternut squash, peeled & cut into 1/2 inch cubes 1 cup fresh cranberries 1 apple, peeled, cored & cut into 1/2 inch cubes 1 medium yellow onion, chopped 2 Tbsp extra virgin olive oil 1 […]

Chicken with Bell Peppers & Asparagus Spears

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Chicken with Bell Peppers & Asparagus Spears Prep time: 10 mins Cook time: 25 mins Total time: 35 mins Serves: 1 Ingredients 1 chicken breast 1 red, yellow, or orange bell pepper 1/2 cup arugula, spinach and/or asparagus 1/2 sliced carrot 1/2 Asian cucumber 1/4 cup of balsamic vinegar Instructions Bake or grill the chicken breast (or use leftover […]

Mexican Bean Casserole

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Cook time: 45 mins Total time: 45 mins Serves: 4 Ingredients 3/4 cup basmati rice 1 cup cilantro 2 garlic cloves 1 lime 1/2 cup mozzarella cheese, part skim 1 cup pinto beans 1 1/2 cups stock (vegetable broth) 1 red chili 1 small red onion 1 tomato 1 yellow pepper 2 tsp cumin 1 tsp flour 1 […]

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