Ingredients:
2 bananas, peeled and coarsely chopped
1/4 tsp ground cinnamon
3 cups water
1-1/4 cups old fashioned oats
1/4 tsp salt
Cooking Directions:Bring water and salt to a boil in a heavy saucepan over high heat. Stir in oats and cinnamon. Reduce heat to low and continue to cook 4-5 minutes, stirring constantly until oatmeal reaches desired consistency. Remove from heat. Stir in chopped bananas, cover and let sit 5 minutes before serving. Serve with light cream and maple syrup, if desired. |
Nutrition Facts
Calories 160
% Calories From Fat 11.2%
Total Fat 2g
Saturated Fats 0.4g
Mono-unsaturated Fats 0.6g
Poly-unsaturated Fats 0.7g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrates 32g
Dietary Fiber 4.3g
Sugar 7.5g
Protein 4.2g
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Vitamins
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 mg
Niacin B3 0.7 mg
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Minerals
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
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Ingredients:
2 cups strawberries, hulled and halved
1 cup nonfat lemon yogurt
1 cup blueberries, or blackberries picked over
Cooking Directions:Serve berries topped with a dollop of lemon yogurt. |
Nutrition Facts
Calories 100
% Calories From Fat 4.2%
Total Fat 0.5g
Saturated Fats 0.1g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0.2g
Cholesterol 1.2mg
Sodium 37mg
Total Carbohydrates 23g
Dietary Fiber 2.4g
Sugar 19g
Protein 3.5g
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Vitamins
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
|
Minerals
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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Ingredients:
2 cups lowfat vanilla yogurt
2 cups watermelon, minced
2 cups fresh blueberries, or sliced strawberries
4 cups corn flakes
Cooking Directions:Place one-third of the corn flakes in an even layer in the bottom of an 8x8 in. serving dish. Mix together the watermelon, blueberries and yogurt and spoon half of it over the corn flake layer evenly. Sprinkle another layer of the corn flakes over the yogurt and then layer the remaining yogurt over that. Sprinkle the remaining corn flakes evenly over the top. |
Nutrition Facts
Calories 180
% Calories From Fat 6.5%
Total Fat 1.3g
Saturated Fats 0.7g
Mono-unsaturated Fats 0.3g
Poly-unsaturated Fats 0.2g
Cholesterol 4.1mg
Sodium 57mg
Total Carbohydrates 37g
Dietary Fiber 1.6g
Sugar 20g
Protein 6g
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Vitamins
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
|
Minerals
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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Ingredients:
8 Canadian bacon slices
8 eggs
1 tsp cider vinegar
4 English muffins, split, toasted and buttered
9 oz hollandaise sauce mix
Cooking Directions:Heat a heavy nonstick skillet over medium high heat. Cook bacon 1-2 minutes per side or until browned and heated throughout. Top each muffin half with a slice of cooked bacon. Set aside and keep warm. Prepare sauce according to package directions. Bring a deep skillet of water with 1 tsp vinegar to a gentle boil. Break an egg into a small bowl. Set aside. Using a spoon, vigorously swirl simmering water into a small circle to create a funnel-like effect. Gently slip egg into the swirling funnel of water. (This helps keep the egg from breaking up). Repeat process with remaining eggs and poach 3-4 minutes or until eggs reach desired doneness. Using a slotted spoon, remove eggs from water and let drain briefly. Arrange eggs over bacon. Spoon hollandaise sauce over top and serve. |
Nutrition Facts
Calories 210
% Calories From Fat 42.4%
Total Fat 9.9g
Saturated Fats 3.1g
Mono-unsaturated Fats 3.9g
Poly-unsaturated Fats 1.6g
Cholesterol 230mg
Sodium 690mg
Total Carbohydrates 14g
Dietary Fiber 1g
Sugar 2.1g
Protein 15g
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Vitamins
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
|
Minerals
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
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Ingredients:
1-1/3 cups milk
1/2 tsp salt
3 tbsp sugar
8 slices day old bread
4 eggs
1 tbsp unsalted butter
Cooking Directions:Preheat oven to 200°F. Combine first 4 ingredients in a shallow dish. Blend thoroughly. Soak each slice of bread in egg mixture, turning once. (The next step 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. |
Nutrition Facts
Calories 350
% Calories From Fat 38.6%
Total Fat 15g
Saturated Fats 6g
Mono-unsaturated Fats 4.7g
Poly-unsaturated Fats 2.3g
Cholesterol 230mg
Sodium 760mg
Total Carbohydrates 38g
Dietary Fiber 1.8g
Sugar 18g
Protein 15g
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Vitamins
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 mcg
Niacin B3 2.7 mg
|
Minerals
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
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Ingredients:
1/2 cup apple butter
3/4 lb cooked ham, chopped
6 English muffins, split and lightly toasted
1/4 cup Dijon mustard
1/4 cup scallions
6 oz fat-free cheddar cheese, shredded
Cooking Directions:Turn on broiler. Combine apple butter and mustard in a bowl and mix thoroughly. Spread 1 Tbsp mixture over each muffin half. Combine remaining ingredients in another bowl and divide between muffin halves. Broil 1-2 minutes until topping is bubbly.Nutritionist Recommended For: |
Nutrition Facts
Calories 180
% Calories From Fat 27%
Total Fat 5.4g
Saturated Fats 2g
Mono-unsaturated Fats 2.4g
Poly-unsaturated Fats 0.7g
Cholesterol 19mg
Sodium 680mg
Total Carbohydrates 20g
Dietary Fiber 1.2g
Sugar 6.6g
Protein 12g
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Vitamins
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
|
Minerals
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
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Ingredients:
3 lettuce leaves
3 tbsp orange juice
1/8 tsp ground nutmeg
1/2 cup red or black grapes, halved, seeded if necessary
1 Jonathan or Macintosh apple, cored and sliced
1 banana, peeled and sliced
1 Golden Delicious apple, cored and sliced
1-1/2 cups plain lowfat yogurt
Cooking Directions:Place first 4 ingredients in a bowl and mix well. Combine next 3 ingredients in a bowl until well mixed. Line salad plates with lettuce leaves. Place fruit salad on lettuce. Pour orange yogurt dressing on top. |
Nutrition Facts
Calories 200
% Calories From Fat 10.8%
Total Fat 2.4g
Saturated Fats 1.3g
Mono-unsaturated Fats 0.6g
Poly-unsaturated Fats 0.2g
Cholesterol 7.3mg
Sodium 89mg
Total Carbohydrates 41g
Dietary Fiber 4.3g
Sugar 31g
Protein 7.5g
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Vitamins
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
Niacin B3 0.63 mg
|
Minerals
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
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Ingredients:
8 eggs, lightly beaten
1/2 lb smoked salmon, diced
3 sprigs dill, chopped
2 tbsp unsalted butter
Cooking Directions:Melt butter in a heavy nonstick skillet over medium-low heat. Add eggs and stir continuously with a wooden spoon. Keep stirring until eggs have formed lumps and 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
Calories 320
% Calories From Fat 64.7%
Total Fat 23g
Saturated Fats 8.7g
Mono-unsaturated Fats 8.5g
Poly-unsaturated Fats 3.4g
Cholesterol 460mg
Sodium 1500mg
Total Carbohydrates 2.7g
Dietary Fiber 0g
Sugar 2.1g
Protein 24g
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Vitamins
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
|
Minerals
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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Ingredients:
1/2 cup unsweetened pineapple juice
1-1/2 cups fresh strawberries
3/4 cup lowfat vanilla yogurt
1 tsp white sugar
Cooking Directions:Combine all ingredients in a blender or food processor and process until smooth. |
Nutrition Facts
Calories 150
% Calories From Fat 9%
Total Fat 1.5g
Saturated Fats 0.8g
Mono-unsaturated Fats 0.4g
Poly-unsaturated Fats 0.2g
Cholesterol 4.6mg
Sodium 63mg
Total Carbohydrates 31g
Dietary Fiber 2.3g
Sugar 26g
Protein 5.5g
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Vitamins
Thiamin B1 0.1 mg
Vitamin A 56 IU
Vitamin K 2.7 mcg
Vitamin E 0.34 mg
Pantothenic Acid 0.68 mg
Vitamin 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
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Minerals
Sodium 63 mg
Zinc 0.98 mg
Copper 0.11 mg
Calcium 180 mg
Iron 0.7 mg
Manganese 0.74 mg
Magnesium 36 mg
Fluoride 19 mcg
Phosphorus 150 mg
Potassium 450 mg
Selenium 5 mcg
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Ingredients:
1 mango, peeled, pitted and sliced into strips
2 tsp lemon, or lime juice
1 papaya, peeled, seeded and sliced lengthwise
1/2 cup watermelon, sliced
1 cup lowfat yogurt, lemon, orange, vanilla, or banana
5 medium strawberries, diced
2 kiwi fruit, peeled and sliced lengthwise
1/2 cup honeydew melon pieces
1/2 cup cantaloupe chunks
Cooking Directions:Place the yogurt into a small serving bowl. Gently stir in strawberries. Place the dip in the center of a large round plate or platter. "Stripe" the fruit slices around the bowl of dip. Squeeze lemon or lime juice over the fruit. Serve with tongs, a spoon for the dip, and individual plates. Source: 5 A Day |
Nutrition Facts
Calories 150
% Calories From Fat 9%
Total Fat 1.5g
Saturated Fats 0.7g
Mono-unsaturated Fats 0.4g
Poly-unsaturated Fats 0.2g
Cholesterol 3.7mg
Sodium 55mg
Total Carbohydrates 33g
Dietary Fiber 4.2g
Sugar 25g
Protein 4.9g
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Vitamins
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
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Minerals
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
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Ingredients:
2 tsp ground cinnamon
1/4 cup sugar
8 slices day old bread
1 cup plain low fat yogurt
4 eggs
1 tbsp unsalted butter
Cooking Directions:Preheat oven to 200°F. Combine first 4 ingredients in a shallow dish. Blend thoroughly. Soak each slice of bread in egg mixture, turning once. (The next step 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. Serving suggestions: Top with butter and powdered sugar, or serve with applesauce. |
Nutrition Facts
Calories 350
% Calories From Fat 33.4%
Total Fat 13g
Saturated Fats 5.1g
Mono-unsaturated Fats 4.3g
Poly-unsaturated Fats 2.2g
Cholesterol 230mg
Sodium 470mg
Total Carbohydrates 43g
Dietary Fiber 2.5g
Sugar 21g
Protein 16g
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Vitamins
Thiamin B1 0.25 mg
Vitamin 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
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Minerals
Sodium 470 mg
Zinc 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
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Ingredients:
1/2 lb guava halves
2 bananas, peeled and sliced
1/2 lb unsweetened pineapple chunks
1/4 lb grapefruit segments
Cooking Directions:Combine all ingredients in a bowl. Cover and chill 30 minutes. |
Nutrition Facts
Calories 120
% Calories From Fat 6.1%
Total Fat 0.8g
Saturated Fats 0.2g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0.3g
Cholesterol 0mg
Sodium 2.3mg
Total Carbohydrates 29g
Dietary Fiber 5.4g
Sugar 19g
Protein 2.5g
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Vitamins
Thiamin B1 0.12 mg
Vitamin K 1.9 mcg
Vitamin 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
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Minerals
Sodium 2.3 mg
Zinc 0.31 mg
Copper 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
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Ingredients:
8 slices whole wheat toast
6 oz smoked turkey, chopped, or leftover turkey
2 cups seasoned croutons
8 egg whites
1/2 cup leftover gravy (optional)
1 onion, chopped
1 tbsp unsalted butter
1/4 cup grated Parmesan cheese
1 red bell pepper, seeded and chopped
1 tbsp parsley, chopped
2 tbsp cold water
4 eggs
1 tbsp olive oil
1 clove garlic, crushed
1/2 cup shredded low fat mozzarella cheese
Cooking Directions:Heat oil in a large heavy ovenproof skillet over medium heat. Sauté onion, garlic and bell pepper 2-3 minutes or until onion is softened. Add turkey, croutons, and parsley. Sauté 2-3 minutes or until just warmed throughout. Remove from heat and set aside. Beat eggs and egg whites with cold water in a large mixing bowl. Stir in turkey mixture, mozzarella cheese, half the Parmesan cheese, and salt and pepper to taste. Turn on broiler. Melt butter in same skillet over medium heat. Pour in egg mixture and reduce heat to low. Without stirring, cook about 10 minutes or until bottom of eggs are set. Sprinkle with remaining Parmesan cheese. Place under broiler 30-60 seconds or until top is set and lightly browned. Do not overcook. Cut into wedges and serve with any leftover gravy and toast. |
Nutrition Facts
Calories 270
% Calories From Fat 36.7%
Total Fat 11g
Saturated Fats 3.7g
Mono-unsaturated Fats 4.7g
Poly-unsaturated Fats 1.8g
Cholesterol 130mg
Sodium 780mg
Total Carbohydrates 23g
Dietary Fiber 3.2g
Sugar 5g
Protein 19g
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Vitamins
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
Vitamin D 10 IU
Vitamin B12 0.45 mcg
Vitamin C 22 mg
Niacin B3 2 mg
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Minerals
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
Potassium 320 mg
Phosphorus 250 mg
Selenium 32 mcg
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Ingredients:
1-1/2 cups whole grain flour
2 eggs, separated
1/4 cup all purpose flour
2 tsp baking powder
2 tbsp honey
3 tbsp vegetable oil
1-1/2 cups skim milk
Cooking Directions:Preheat waffle iron. Combine first 3 ingredients in a bowl. Beat egg yolks until lemon 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 into iron, in batches, without overfilling. Follow manufacturer's directions for cooking times.Nutritionist Recommended For: |
Nutrition Facts
Calories 150
% Calories From Fat 36%
Total Fat 6g
Saturated Fats 0.8g
Mono-unsaturated Fats 1.2g
Poly-unsaturated Fats 3.5g
Cholesterol 44mg
Sodium 120mg
Total Carbohydrates 21g
Dietary Fiber 2.3g
Sugar 5.6g
Protein 5.4g
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Vitamins
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
|
Minerals
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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Ingredients:
3/4 tsp baking powder
1/2 tsp salt
2 tbsp sugar
1 egg, lightly beaten
2 tbsp vegetable oil
1/2 tsp baking soda
1 cup buttermilk, plus extra
1 cup whole grain flour
Cooking Directions:Sift first 5 ingredients together in a large bowl. Combine next 3 ingredients in another bowl. Stir buttermilk mixture into dry ingredients until just combined. Do not overmix. Heat a heavy nonstick skillet or griddle over medium high heat to 375°F. When hot, lightly brush surface with oil. Add about 1/3 cup batter per pancake to skillet and cook 2-3 minutes, or until small holes appear in batter and bottom is browned. Turn cakes and cook about 1 minute or until browned. Repeat process until all pancakes are cooked. Serve immediately with desired toppings or keep warm in a 200°F oven until ready to serve. |
Nutrition Facts
Calories 250
% Calories From Fat 36%
Total Fat 10g
Saturated Fats 1.8g
Mono-unsaturated Fats 2.1g
Poly-unsaturated Fats 5.7g
Cholesterol 59mg
Sodium 620mg
Total Carbohydrates 32g
Dietary Fiber 3.7g
Sugar 9.9g
Protein 8.3g
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Vitamins
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
|
Minerals
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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Ingredients:
1/2 cup croutons
1-1/4 cups light cream
2 acorn squash, cut in half lengthwise and seeds removed
1/4 tsp ground nutmeg
4 cups vegetable broth
Cooking Directions:Scrape all pulp from squash. Discard shell. Combine with stock in a heavy saucepan over medium high heat. Bring to a boil. Reduce heat to medium low and simmer 30 minutes or until mixture is reduced to about 3 cup. Remove from heat. Transfer squash mixture to a blender or food processor. Add remaining ingredients, except croutons. Season with salt and pepper to taste and purée. Serve with croutons. |
Nutrition Facts
Calories 260
% Calories From Fat 51.9%
Total Fat 15g
Saturated Fats 9.2g
Mono-unsaturated Fats 4.3g
Poly-unsaturated Fats 0.7g
Cholesterol 49mg
Sodium 1000mg
Total Carbohydrates 31g
Dietary Fiber 3.5g
Sugar 2.1g
Protein 4.2g
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Vitamins
Thiamin B1 0.35 mg
Vitamin K 1.3 mcg
Vitamin 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
|
Minerals
Sodium 1000 mg
Zinc 0.52 mg
Copper 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
|
Ingredients:
1 clove garlic, chopped
1 cup fresh basil, leaves
2 tbsp grated Romano cheese
1/4 cup grated Parmesan cheese
1 large baked cheese pizza crust
1 tbsp oil
1 red bell pepper, seeded and chopped
1 tbsp pine nuts
3/4 lb asparagus, cut into .75 in. lengths
1/2 lb mozzarella cheese, shredded
Cooking Directions:Preheat oven to 350°F. Place asparagus in a steamer basket over boiling 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 saucepan over medium high heat. Sauté pine nuts 3-5 minutes, stirring constantly, until lightly browned. Transfer pine nuts in oil and next 4 ingredients to a blender or food processor and process until smooth. Spread pesto over crust and top with asparagus, pepper, mozzarella and Parmesan. Place pizza on an oven tray and bake 15 minutes, or until topping is golden brown. |
Nutrition Facts
Calories 310
% Calories From Fat 69.7%
Total Fat 24g
Saturated Fats 10g
Mono-unsaturated Fats 9.8g
Poly-unsaturated Fats 2.1g
Cholesterol 53mg
Sodium 500mg
Total Carbohydrates 7.4g
Dietary Fiber 2.6g
Sugar 3.6g
Protein 19g
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Vitamins
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
|
Minerals
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
|
Ingredients:
1/4 cup olive oil
1/4 cup lemon juice
7 oz yellow squash, chopped
1/4 tsp sugar
1/2 cup stuffed green olives
2 small red chilies, finely chopped
1 small onion, thinly sliced
7 oz canned pimientos, drained, cut into thin strips
1 medium avocado, chopped
1 can (15 oz) garbanzo beans, drained
Cooking Directions:Place squash in a steamer basket over boiling water. Cover pan and steam 3 minutes, or until almost tender. Remove from steamer basket, rinse under cold water 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 pour over salad. Toss gently to combine.Nutritionist Recommended For: |
Nutrition Facts
Calories 380
% Calories From Fat 54.5%
Total Fat 23g
Saturated Fats 3.6g
Mono-unsaturated Fats 15g
Poly-unsaturated Fats 3.5g
Cholesterol 0mg
Sodium 330mg
Total Carbohydrates 39g
Dietary Fiber 11g
Sugar 6.6g
Protein 8.8g
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Vitamins
Thiamin B1 0.11 mg
Vitamin K 18 mcg
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
|
Minerals
Sodium 330 mg
Zinc 1.8 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
|
Ingredients:
2 tsp fresh oregano
1-1/2 cups tomato pizza sauce
3/4 cup mozzarella cheese, shredded
6 bagels, sliced and warmed or lightly toasted
Cooking Directions:Preheat oven to 350°F. Arrange bagel halves on baking sheet. Top each one with pizza sauce, then top with cheese, then top with oregano. Bake until cheese is melted, about 8 to 10 minutes. |
Nutrition Facts
Calories 180
% Calories From Fat 15%
Total Fat 3g
Saturated Fats 1.3g
Mono-unsaturated Fats 0.8g
Poly-unsaturated Fats 0.4g
Cholesterol 19mg
Sodium 370mg
Total Carbohydrates 31g
Dietary Fiber 1.8g
Sugar 0.6g
Protein 7.8g
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Vitamins
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
|
Minerals
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
|
Ingredients:
1/4 cup red or green bell pepper, chopped
2 egg whites, beaten
2/3 cup purchased pizza sauce
1 cup nonstick cooking spray
3 cups cooked brown rice, cooled
1 cup mozzarella cheese, shredded
1 tsp black pepper, ground
1 cup mushrooms, sliced
1 clove garlic, crushed
1 green bell pepper, seeded, cut into rings
1 tbsp grated Parmesan cheese
Cooking Directions:Preheat oven to 400°F. Combine cooled rice with 1/3 cup mozzarella cheese and 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 the baked rice crust. Top with next 4 ingredients and sprinkle with the remaining mozzarella cheese. Garnish with green pepper rings. Bake 10 minutes. |
Nutrition Facts
Calories 310
% Calories From Fat 25.3%
Total Fat 8.7g
Saturated Fats 4.4g
Mono-unsaturated Fats 2.6g
Poly-unsaturated Fats 0.8g
Cholesterol 25mg
Sodium 310mg
Total Carbohydrates 43g
Dietary Fiber 5.2g
Sugar 2.9g
Protein 14g
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Vitamins
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
|
Minerals
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
|
Ingredients:
4 English muffins, split and toasted
1 tsp onion powder
1 cucumber, sliced
4 cod fillets, or whitefish, about 4 oz each
2 tbsp scallions, thinly sliced
2 tsp chili powder
1/2 cup sour cream
Cooking Directions:Prepare grill or broiler. Combine chili and onion powders, and salt and pepper to taste in a bowl. Sprinkle on both sides of fish. Grill or broil 6 in. from heat, turning once, 8-10 minutes, or until fish flakes easily. Combine sour cream and scallions in a bowl. Place fish on bottom muffin halves. Top with cucumber slices, sour cream mixture and remaining muffin halves. |
Nutrition Facts
Calories 400
% Calories From Fat 19.8%
Total Fat 8.8g
Saturated Fats 4.5g
Mono-unsaturated Fats 2.2g
Poly-unsaturated Fats 1.2g
Cholesterol 110mg
Sodium 410mg
Total Carbohydrates 31g
Dietary Fiber 2.9g
Sugar 3.7g
Protein 48g
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Vitamins
Thiamin B1 0.47 mg
Vitamin K 21 mcg
Vitamin 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
|
Minerals
Sodium 410 mg
Zinc 1.9 mg
Copper 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
|
Ingredients:
1 celery stalk, cut into 2 in. pieces
1/4 tsp nutmeg
1 lb carrots, scrubbed
1 cup cheese & garlic croutons
1 small onion, peeled and quartered
1 small parsnip, peeled and chopped
3 cups vegetable broth
1/4 lb spinach, rinsed and tough stems discarded
Cooking Directions:Combine first 5 ingredients in a heavy saucepan over high heat. Cover and bring to a boil. Reduce heat to low and simmer 30 minutes. Using a slotted spoon, transfer vegetables to a food processor or blender. Add a small amount of cooking liquid and purée vegetables. Return purée to saucepan with stock. Add nutmeg and salt and pepper to taste. Place spinach in a food processor or blender. Add 1 cup of soup to spinach and purée. Stir spinach purée into soup and serve hot with croutons. |
Nutrition Facts
Calories 140
% Calories From Fat 16.1%
Total Fat 2.5g
Saturated Fats 0.7g
Mono-unsaturated Fats 1g
Poly-unsaturated Fats 0.5g
Cholesterol 0.7mg
Sodium 940mg
Total Carbohydrates 28g
Dietary Fiber 6.8g
Sugar 8.9g
Protein 3.9g
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Vitamins
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
|
Minerals
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
|
Ingredients:
3 tbsp wasabi, prepared
3/4 cup soy sauce
1 tbsp black sesame seeds
2 boneless, skinless chicken breast halves
1 tbsp sesame seeds, toasted
1/2 lb rice noodles, dried, thin
4-1/4 cups water
1/3 cup pickled ginger, thinly sliced, drained
12 red lettuce leaves
1 large cucumber
12 sheets nori, toasted
Cooking Directions:In large saucepan, place water over high heat and bring to a boil. Add chicken, return to boil, cover and remove from heat; let stand about 15 minutes or until chicken is no longer pink. With tongs, lift chicken and immerse in cold water to cool; lift out and drain. Return water in saucepan to a boil, add rice noodles and stir to separate. Return to a boil, cover and remove from heat. Let stand about 3 minutes until noodles are tender; drain, immerse in cold water and drain again. Slice chicken crosswise into 1-inch strips. Cut cucumber lengthwise into 1/4 inch slices, then cut lengthwise into sticks. Lay 1 nori sheet on flat surface; arrange 3 slices chicken, end to end, in horizontal line; top with ginger 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 over lettuce. Fold nori over filling and roll tightly, moistening edge to press and seal. Repeat process and arrange nori rolls, seam side down, on platter. Cut crosswise and sprinkle with sesame seeds. Mix together soy sauce and wasabi; serve as dip. |
Nutrition Facts
Calories 79
% Calories From Fat 23.9%
Total Fat 2.1g
Saturated Fats 0.4g
Mono-unsaturated Fats 0.7g
Poly-unsaturated Fats 0.7g
Cholesterol 18mg
Sodium 1400mg
Total Carbohydrates 5.8g
Dietary Fiber 1.2g
Sugar 1.3g
Protein 9.6g
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Vitamins
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
|
Minerals
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
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Ingredients:
2 tsp vegetable oil
3 cups water
3 large yellow bell peppers, seeded and chopped
2 cups buttermilk
3 scallions, white and pale green parts thinly sliced, 1/4 cup greens reserved and chopped
Cooking Directions:Heat oil in a heavy nonstick skillet over medium high heat. Sauté chopped scallions and bell peppers 3-4 minutes, stirring occasionally until softened. Add water and simmer 15 minutes, or until peppers are very tender. Transfer mixture to a blender and purée. Transfer to a bowl and stir in buttermilk, scallion greens and salt and pepper to taste. Cover and Chill. Soup may be made 1 day ahead and chilled. |
Nutrition Facts
Calories 130
% Calories From Fat 34.6%
Total Fat 5g
Saturated Fats 1.7g
Mono-unsaturated Fats 1g
Poly-unsaturated Fats 1.8g
Cholesterol 9.8mg
Sodium 120mg
Total Carbohydrates 16g
Dietary Fiber 1.5g
Sugar 6.8g
Protein 6.6g
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Vitamins
Thiamin B1 0.11 mg
Vitamin A 460 IU
Vitamin K 24 mcg
Vitamin E 0.97 mg
Pantothenic Acid 0.24 mg
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
|
Minerals
Sodium 120 mg
Zinc 0.59 mg
Copper 0.19 mg
Iron 0.88 mg
Calcium 200 mg
Manganese 0.18 mg
Magnesium 37 mg
Fluoride 130 mcg
Phosphorus 140 mg
Potassium 550 mg
Selenium 3.3 mcg
|
Ingredients:
5-1/4 oz smoked salmon, finely chopped
5 medium potatoes, peeled, chopped
2 tbsp dill, chopped
2 medium onions, chopped
1-1/4 cups cream
1-1/3 tbsp olive oil
2-2/3 tbsp lemon juice
1-2/3 quarts chicken stock
Cooking Directions:Heat oil in a heavy nonstick pan over medium high heat. Add onion and cook 10 minutes, stirring, or until soft. Add potatoes and stock. Reduce heat to low and simmer, uncovered, about 20 minutes or until potatoes are tender. Transfer mixture in batches to a blend or food processor and process until smooth. Return to pan over medium heat. Add remaining ingredients and simmer 5 minutes, stirring, or until heated. |
Nutrition Facts
Calories 290
% Calories From Fat 40.3%
Total Fat 13g
Saturated Fats 5.7g
Mono-unsaturated Fats 5.3g
Poly-unsaturated Fats 1.2g
Cholesterol 35mg
Sodium 680mg
Total Carbohydrates 32g
Dietary Fiber 1.8g
Sugar 6g
Protein 12g
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Vitamins
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
|
Minerals
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
|
Ingredients:
1/4 tsp pepper, to taste
2 oz canned mushrooms, drained
1/4 cup fresh basil, chopped
1/4 cup grated Parmesan cheese
1 baked cheese pizza crust, about 16 oz each
6 oz mozzarella cheese, shredded
3/4 cup purchased pizza sauce
2 cups plum tomatoes, or other tomatoes, sliced
1/2 cup scallions, chopped
Cooking Directions:Preheat oven to 500°F. Place crust on large baking sheet. Spread pizza sauce over crust. Sprinkle evenly with mozzarella. Arrange tomatoes, mushrooms and scallions over top. Season with pepper to taste. Bake 10 minutes or until crust is golden brown and topping is bubbly. Sprinkle with Parmesan and basil and serve. |
Nutrition Facts
Calories 200
% Calories From Fat 54%
Total Fat 12g
Saturated Fats 6.9g
Mono-unsaturated Fats 3.6g
Poly-unsaturated Fats 0.5g
Cholesterol 41mg
Sodium 520mg
Total Carbohydrates 9.9g
Dietary Fiber 2.5g
Sugar 3.8g
Protein 14g
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Vitamins
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
|
Minerals
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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Ingredients:
1 cucumber, thinly sliced
1/2 lb cream cheese with chives, room temperature
6 Texas white rolls, thawed until warm and bubbly
1/4 cup parsley, chopped
2 cups cherry tomatoes, halved
1 green bell pepper, seeded and thinly sliced
1/4 cup black olives, sliced
1 onion, thinly sliced
1 tsp basil
Cooking Directions:Preheat oven to 350°F. Knead rolls into a ball. Roll dough into a 13 in. circle and place in a 12 in. pizza pan, pressing dough to edges of pan. Bake 10-12 minutes or until lightly browned. Keep bubbles from forming in the middle of pizza by pressing down 5 minutes into the baking cycle. Remove from oven and cool. Spread crust with cream cheese. Arrange the vegetables in decorative patterns and top with onion rings. Sprinkle with chopped parsley, basil, and salt and pepper to taste. This can be made ahead and refrigerated. |
Nutrition Facts
Calories 190
% Calories From Fat 47.4%
Total Fat 10g
Saturated Fats 5.6g
Mono-unsaturated Fats 3.4g
Poly-unsaturated Fats 0.7g
Cholesterol 39mg
Sodium 400mg
Total Carbohydrates 20g
Dietary Fiber 2.1g
Sugar 4.6g
Protein 5.4g
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Vitamins
Thiamin B1 0.18 mg
Vitamin A 910 IU
Vitamin 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
|
Minerals
Sodium 400 mg
Zinc 0.64 mg
Copper 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
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Ingredients:
2 cups onions, chopped
1/4 tsp chives or parsley, optional
2 tbsp olive oil
2 lb canned Great Northern beans, or garbanzo beans, rinsed, drained
3-1/2 cups fat-free low sodium chicken broth, or vegetable broth
1/2 cup celery, sliced
12 cloves garlic, peeled, crushed
1 cup sliced carrots
Cooking Directions:Sauté 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 until vegetables are tender, 5-8 minutes. Process soup in food processor or blender until smooth. Serve in bowls; sprinkle with chives or parsley. Note: you can substitute frozen onion and prepared chopped garlic; to save preparation time, chopped baby carrots may be used. You can make soup 1-2 days in advance; refrigerate covered. Courtesy American Dry Bean Board.Nutritionist Recommended For: |
Nutrition Facts
Calories 190
% Calories From Fat 24.2%
Total Fat 5.1g
Saturated Fats 0.8g
Mono-unsaturated Fats 3.3g
Poly-unsaturated Fats 0.7g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrates 29g
Dietary Fiber 6.8g
Sugar 5.1g
Protein 8.9g
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Vitamins
Thiamin B1 0.096 mg
Vitamin A 3700 IU
Vitamin 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
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Minerals
Sodium 350 mg
Zinc 1.2 mg
Copper 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
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Ingredients:
1/2 apple, peeled, sliced
1 tbsp mayonnaise
2 lettuce leaves
1/2 cup ham, sliced, cooked
1 egg, beaten
2 Texas wheat rolls, thawed but still cold
Cooking Directions:To make an apple shaped roll, combine rolls and flatten into a square with rounded corners. Top of square should be slightly wider than bottom. With a knife, cut one triangle out of the top of the rounded square. Cut two smaller triangles out of the bottom of the square. Place square on cookie sheet coated with nonstick cooking spray. Cut a small piece off from the larger triangle for a stem. Combine and shape all remaining pieces into a leaf. Cut a slit in the center to resemble a vein. Place stem and leaf in top triangle of rounded square. Brush apple with beaten egg and let rise 1-1/2 hours, or until nearly doubled in size. Preheat oven to 350°F. Bake 15-20 minutes, or until brown. Allow to cool on rack. Slice bread and fill with ham, sliced apples, lettuce and mayonnaise. |
Nutrition Facts
Calories 380
% Calories From Fat 35.5%
Total Fat 15g
Saturated Fats 3.8g
Mono-unsaturated Fats 6.2g
Poly-unsaturated Fats 4.3g
Cholesterol 45mg
Sodium 1300mg
Total Carbohydrates 40g
Dietary Fiber 3.4g
Sugar 10g
Protein 21g
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Vitamins
Thiamin B1 0.78 mg
Vitamin A 140 IU
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
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Minerals
Sodium 1300 mg
Zinc 2.3 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
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Ingredients:
2 tbsp chopped walnuts
1/2 lb packaged salad
1/4 lb red leaf lettuce, shredded
1 avocado, pitted, peeled and diced
1/2 cup fat-free Italian dressing
1/2 cup seasoned croutons
2 tsp lemon juice
1/4 tsp salt (optional)
Cooking Directions:Combine avocado and lemon juice in a salad bowl. Add lettuce and walnuts and toss. Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad and toss. Serve with croutons.Nutritionist Recommended For: |
Nutrition Facts
Calories 130
% Calories From Fat 62.3%
Total Fat 9g
Saturated Fats 1.3g
Mono-unsaturated Fats 4.2g
Poly-unsaturated Fats 2.6g
Cholesterol 0.9mg
Sodium 550mg
Total Carbohydrates 12g
Dietary Fiber 4.4g
Sugar 3.8g
Protein 3.1g
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Vitamins
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
Vitamin C 19 mg
Niacin B3 1.2 mg
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Minerals
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
Selenium 3 mcg
|
Ingredients:
1/2 peeled cucumber, thinly sliced
1/2 cup radishes, trimmed and sliced
1/2 cup light Italian dressing
1/2 cup jicama, peeled and shredded
1 cup seasoned croutons
1 lb garden salad
Cooking Directions:Combine all ingredients, except croutons, in a bowl. Toss. Season with salt and pepper to taste. Serve with croutons.Nutritionist Recommended For: |
Nutrition Facts
Calories 160
% Calories From Fat 56.2%
Total Fat 10g
Saturated Fats 1.9g
Mono-unsaturated Fats 2.8g
Poly-unsaturated Fats 4.1g
Cholesterol 0.7mg
Sodium 650mg
Total Carbohydrates 15g
Dietary Fiber 3.1g
Sugar 4.7g
Protein 3.1g
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Vitamins
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
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Minerals
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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Ingredients:
6 scallions, chopped
1 cup bulgur
1/4 cup fresh lemon juice
2 cups boiling water
1/4 cup olive oil
2 tsp cumin seed
2 whole wheat pitas
1 cup cucumber, peeled, seeded, diced
2 cloves garlic, crushed
1/2 cup fresh mint, minced
2-1/2 cups parsley, minced
2 large tomatoes, diced
Cooking Directions:Combine the bulgur wheat with the boiling water in a heat-proof bowl. Let stand 1 hour until the wheat has absorbed the water. Combine the remaining ingredients except the pita bread in a large salad bowl. Cut the pita bread into triangles. Place the triangles on a cookie sheet and bake at 350°F until crisp, about 15 minutes. Remove from the oven and add to the salad bowl. Drain any excess water from the wheat. Add to the salad bowl and mix well. Refrigerate for 1-2 hours before serving. |
Nutrition Facts
Calories 250
% Calories From Fat 36%
Total Fat 10g
Saturated Fats 1.5g
Mono-unsaturated Fats 6.9g
Poly-unsaturated Fats 1.4g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrates 37g
Dietary Fiber 8.2g
Sugar 3g
Protein 6.9g
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Vitamins
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 mg
Riboflavin B2 0.11 mg
Choline 22 mg
Vitamin D 0 IU
Vitamin C 50 mg
Vitamin B12 0 mcg
Niacin B3 2.7 mg
|
Minerals
Sodium 140 mg
Zinc 1.3 mg
Copper 0.27 mg
Iron 3.8 mg
Calcium 82 mg
Manganese 1.3 mg
Magnesium 83 mg
Potassium 520 mg
Fluoride 58 mcg
Phosphorus 150 mg
Selenium 10 mcg
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Ingredients:
1 onion, finely chopped
1 cup mozzarella cheese, shredded
3 oz pepperoni, thinly sliced
1 tsp beef bouillon
1 cup canned tomatoes, undrained
1/2 cup mushrooms, sliced
1/2 tsp dried basil
1 cup water
1/4 cup green bell pepper, thinly sliced
1 tbsp vegetable oil
Cooking Directions:Turn on broiler. Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 3 ingredients 3-4 minutes until softened. Add next 5 ingredients and cook just until heated through. Ladle soup into ovenproof bowls and sprinkle with cheese. Broil 1-2 minutes until cheese is bubbly. |
Nutrition Facts
Calories 250
% Calories From Fat 68.4%
Total Fat 19g
Saturated Fats 7.1g
Mono-unsaturated Fats 6g
Poly-unsaturated Fats 3.6g
Cholesterol 45mg
Sodium 540mg
Total Carbohydrates 7.5g
Dietary Fiber 1.5g
Sugar 3.6g
Protein 12g
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Vitamins
Thiamin B1 0.14 mg
Vitamin K 8.5 mcg
Vitamin 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
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Minerals
Sodium 540 mg
Zinc 1.7 mg
Copper 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
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Ingredients:
1 medium papaya, peeled, seeded and cut into .5 in. cubes
1 tsp sugar
1/8 tsp black pepper, ground
1/4 cup olive oil
2 tbsp green onions, thinly sliced
1-1/2 tsp white wine vinegar
2 tbsp lemon juice
1 clove garlic, chopped finely
2-3/4 cups baby greens, or other torn lettuce leaves
2 heads curly endive, separated into leaves
1 tsp ginger, grated, or 1/4 tsp dry ginger
1/4 tsp salt
1 large pomegranate
Cooking Directions:Separate seeds from skin and pulp of pomegranate (you should have about 3/4 cup seeds); reserve. To make dressing, mix lemon juice and next 6 ingredients; whisk in oil. Reserve. On a large serving platter, arrange endive leaves like spokes with tips pointing out. Toss papaya with 1 Tbsp dressing; reserve. Toss lettuce with remaining dressing; mound over endive leaves. Top with reserved papaya; sprinkle with pomegranate seeds, then with green onion. Courtesy: Pomegranate Council |
Nutrition Facts
Calories 150
% Calories From Fat 57%
Total Fat 9.5g
Saturated Fats 1.4g
Mono-unsaturated Fats 6.6g
Poly-unsaturated Fats 1.1g
Cholesterol 0mg
Sodium 140mg
Total Carbohydrates 17g
Dietary Fiber 6.7g
Sugar 8.7g
Protein 3g
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Vitamins
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
|
Minerals
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
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Ingredients:
salt and freshly ground black pepper, to taste
1-3/4 tbsp celery, finely chopped
1-1/2 tsp honey
1-1/4 tbsp red onions, minced
1 cup diced, cleaned, tiny cooked shrimp
1/4 cup mango, finely chopped
1/4 cup regular olive oil, not extra virgin
1/4 lb Driscoll's raspberries
1/3 cup Driscoll's raspberries
salt and freshly ground black pepper
1-1/4 tsp Dijon mustard
1 tbsp balsamic vinegar
2 ripe avocados, halved, seed removed
Cooking Directions:To prepare the Raspberry Dressing: In blender or food processor combine raspberries, vinegar, honey and mustard and blend until smooth. Gradually blend in oil until smooth. Season to taste. Refrigerate any remaining dressing. To prepare the Raspberry Shrimp Salad: In medium mixing bowl combine shrimp, 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 on the side. |
Nutrition Facts
Calories 270
% Calories From Fat 80%
Total Fat 24g
Saturated Fats 3.3g
Mono-unsaturated Fats 17g
Poly-unsaturated Fats 2.8g
Cholesterol 0mg
Sodium 9.7mg
Total Carbohydrates 15g
Dietary Fiber 7.4g
Sugar 6.4g
Protein 1.9g
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Vitamins
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
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Minerals
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
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Ingredients:
3 oz mozzarella cheese, shredded
3 oz Provolone cheese, shredded
1 10 inch focaccia bread
1/4 lb canned artichoke hearts, rinsed, drained, and chopped
1 tbsp dried basil or oregano
1/3 cup tomato pizza sauce
2 tbsp garlic flavored olive oil
Cooking Directions:Preheat oven to 400°F. Brush focaccia with olive oil. Mix pizza sauce and oregano. Spead over focaccia. Add remaining ingredients. Bake for about 10 minutes. |
Nutrition Facts
Calories 110
% Calories From Fat 72%
Total Fat 8.8g
Saturated Fats 3.7g
Mono-unsaturated Fats 4g
Poly-unsaturated Fats 0.6g
Cholesterol 16mg
Sodium 190mg
Total Carbohydrates 3.2g
Dietary Fiber 1.5g
Sugar 0.5g
Protein 5.8g
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Vitamins
Thiamin B1 0.019 mg
Vitamin 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
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Minerals
Sodium 190 mg
Zinc 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
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Ingredients:
1/4 tsp dried thyme
1/4 tsp black pepper
1/2 tsp cayenne
1/4 tsp black pepper, finely ground
1/4 tsp garlic powder
1 cup fresh tomatoes, diced
1/2 tsp dried basil
1/4 tsp cayenne
1/4 tsp dried basil
2 cans (15 oz) red beans, or light red kidney beans
1-1/2 cups cooked long-grain rice
1/4 tsp dried oregano
1/2 cup green onions, sliced
1 tbsp red wine vinegar
3 tbsp extra virgin olive oil
1/2 tsp dried oregano
3/4 tsp salt
1/4 tsp salt
Cooking Directions:Using a strainer, drain beans and rinse very well, being careful to not break the beans. Transfer to flat serving dish and toss gently with rice, onions, and tomato. Set aside. Make a creole spice mix in a separate bowl by combining salt, garlic salt, peppers, basil, thyme, and oregano. Stir well to combine. Sprinkle just 1 tsp. of this mix over bean mixture. Add vinegar and olive oil. Let stand 5 minutes, then toss gently with bean mixture. Serve immediately. Courtesy American Dry Bean Board.Nutritionist Recommended For: |
Nutrition Facts
Calories 180
% Calories From Fat 28%
Total Fat 5.6g
Saturated Fats 0.8g
Mono-unsaturated Fats 3.9g
Poly-unsaturated Fats 0.8g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrates 26g
Dietary Fiber 6.4g
Sugar 2.8g
Protein 6.7g
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Vitamins
Thiamin B1 0.17 mg
Vitamin A 290 IU
Vitamin K 24 mcg
Vitamin E 0.96 mg
Pantothenic Acid 0.28 mg
Vitamin B6 0.14 mg
Choline 35 mg
Riboflavin B2 0.11 mg
Vitamin D 0 IU
Vitamin C 5.4 mg
Vitamin B12 0 mcg
Niacin B3 1.1 mg
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Minerals
Sodium 350 mg
Zinc 2 mg
Copper 0.19 mg
Iron 2 mg
Calcium 40 mg
Manganese 0.35 mg
Magnesium 38 mg
Potassium 360 mg
Fluoride 13 mcg
Phosphorus 120 mg
Selenium 2.8 mcg
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Ingredients:
1-1/2 lb spinach leaves, washed and torn into pieces, tough stems discarded
1/4 tsp salt to taste (optional)
2 cups mushrooms, sliced
1/4 cup lemon dressing
1 cup cherry tomatoes, cut in half
Cooking Directions:Combine spinach, mushrooms and tomatoes in a salad bowl. Pour dressing over spinach. Season with salt and pepper to taste and toss. |
Nutrition Facts
Calories 96
% Calories From Fat 46.9%
Total Fat 5g
Saturated Fats 0.8g
Mono-unsaturated Fats 1g
Poly-unsaturated Fats 2.3g
Cholesterol 9.8mg
Sodium 290mg
Total Carbohydrates 10g
Dietary Fiber 4.5g
Sugar 3.5g
Protein 6.3g
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Vitamins
Thiamin B1 0.18 mg
Vitamin K 830 mcg
Vitamin A 16000 IU
Vitamin E 4 mg
Pantothenic Acid 0.67 mg
Vitamin B6 0.41 mg
Choline 39 mg
Riboflavin B2 0.47 mg
Vitamin D 6.3 IU
Vitamin B12 0.014 mcg
Vitamin C 53 mg
Niacin B3 2.7 mg
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Minerals
Sodium 290 mg
Zinc 1.2 mg
Copper 0.35 mg
Iron 5 mg
Calcium 170 mg
Manganese 1.6 mg
Magnesium 140 mg
Fluoride 0.86 mcg
Potassium 1200 mg
Phosphorus 120 mg
Selenium 5.2 mcg
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Ingredients:
2 tbsp milk
2 small bread shell pizza crusts
1/2 cup fresh basil, chopped
2 tbsp grated Parmesan cheese
1/2 cup feta cheese, crumbled
1/4 cup mayonnaise
1-1/3 tbsp oil-packed sun-dried tomatoes, drained and chopped
2 scallions, thinly sliced
2 cups Romaine lettuce, chopped
Cooking Directions:Preheat oven to 425°F. Place pizza shells on a baking sheet. Sprinkle shells with half the chopped basil and half the feta cheese. Bake 12-15 minutes or until crust is golden brown. Combine next 4 ingredients and remaining basil and feta cheese in a bowl. Stir in chopped lettuce until well mixed. Divide lettuce mixture between hot pizzas and serve sprinkled with Parmesan cheese. |
Nutrition Facts
Calories 270
% Calories From Fat 70%
Total Fat 21g
Saturated Fats 8.5g
Mono-unsaturated Fats 5.4g
Poly-unsaturated Fats 5.8g
Cholesterol 48mg
Sodium 750mg
Total Carbohydrates 13g
Dietary Fiber 1.7g
Sugar 5.2g
Protein 9.8g
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Vitamins
Thiamin B1 0.12 mg
Vitamin A 3500 IU
Vitamin K 120 mcg
Vitamin E 0.89 mg
Pantothenic Acid 0.62 mg
Vitamin B6 0.24 mg
Riboflavin B2 0.45 mg
Choline 19 mg
Vitamin D 6.1 IU
Vitamin B12 0.9 mcg
Vitamin C 20 mg
Niacin B3 0.84 mg
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Minerals
Sodium 750 mg
Zinc 1.7 mg
Copper 0.11 mg
Calcium 310 mg
Iron 1.4 mg
Manganese 0.23 mg
Magnesium 29 mg
Phosphorus 220 mg
Potassium 300 mg
Fluoride 0 mcg
Selenium 8.2 mcg
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Ingredients:
1/2 cup onions, chopped
2 peeled, seeded large cucumbers, diced
1 lb jarred pickled beets, drained, juice reserved
3 cups chicken stock
1 tsp sugar
2 tbsp parsley
1/2 cup fat-free sour cream
Cooking Directions:Blend all ingredients in a blender, adding some beet juice if mixture is too thick. Make at least one day ahead for best flavor. Refrigerate and serve cold.Nutritionist Recommended For: |
Nutrition Facts
Calories 160
% Calories From Fat 21.4%
Total Fat 3.8g
Saturated Fats 1.2g
Mono-unsaturated Fats 1.4g
Poly-unsaturated Fats 0.5g
Cholesterol 11mg
Sodium 380mg
Total Carbohydrates 23g
Dietary Fiber 1.8g
Sugar 12g
Protein 9.5g
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Vitamins
Thiamin B1 0.16 mg
Vitamin A 640 IU
Vitamin K 55 mcg
Vitamin E 0.15 mg
Pantothenic Acid 0.49 mg
Vitamin B6 0.28 mg
Choline 35 mg
Riboflavin B2 0.26 mg
Vitamin D 0 IU
Vitamin C 12 mg
Vitamin B12 0 mcg
Niacin B3 3.9 mg
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Minerals
Sodium 380 mg
Zinc 0.73 mg
Copper 0.28 mg
Iron 1.1 mg
Calcium 100 mg
Manganese 0.17 mg
Magnesium 36 mg
Potassium 650 mg
Fluoride 2.7 mcg
Phosphorus 160 mg
Selenium 5.6 mcg
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Ingredients:
1/2 cup sweet and sour dressing
4 cups baby spinach leaves
1 can (15 oz) pinto beans, or lima beans, drained and rinsed
1 avocado, peeled, pitted, and cubed
2 green onions, with tops, sliced
2 tbsp roasted sunflower seeds, optional
1 cup cauliflower florets
11 oz mandarin orange segments, drained
1 cup red bell pepper, chopped
Cooking Directions:Combine beans and vegetables in salad bowl; pour dressing over salad and toss. Add spinach and oranges and toss; season to taste with salt and pepper. Spoon salad into bowls; sprinkle with sunflower seeds. Courtesy American Dry Bean Board. |
Nutrition Facts
Calories 110
% Calories From Fat 44.2%
Total Fat 5.4g
Saturated Fats 0.7g
Mono-unsaturated Fats 2.6g
Poly-unsaturated Fats 1.5g
Cholesterol 0mg
Sodium 210mg
Total Carbohydrates 14g
Dietary Fiber 5.5g
Sugar 2.6g
Protein 4.5g
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Vitamins
Thiamin B1 0.11 mg
Vitamin A 2800 IU
Vitamin K 120 mcg
Vitamin E 2.8 mg
Pantothenic Acid 0.79 mg
Vitamin B6 0.27 mg
Riboflavin B2 0.14 mg
Choline 28 mg
Vitamin D 0 IU
Vitamin C 51 mg
Vitamin B12 0 mcg
Niacin B3 1.3 mg
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Minerals
Sodium 210 mg
Zinc 0.86 mg
Copper 0.2 mg
Calcium 54 mg
Iron 1.7 mg
Manganese 0.45 mg
Magnesium 45 mg
Phosphorus 110 mg
Potassium 480 mg
Fluoride 0.17 mcg
Selenium 6.2 mcg
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Ingredients:
1 lb ground sirloin
3 tbsp lime juice
2 tbsp Asian fish sauce
6 red lettuce leaves
1 small red onion, thinly sliced
3 tbsp cilantro, chopped
1/4 tsp crushed red pepper
3 flour tortillasor lime cilantro flavored tortilla wraps
1 tsp ginger, grated
1 scallion, chopped
1 clove garlic, crushed
Cooking Directions:Place a heavy nonstick skillet over medium high heat. Sauté ground beef, ginger, and garlic 5 minutes, stirring often to break up lumps of meat, until beef is browned. Stir in lime juice, fish sauce, and pepper. Bring to a boil and cook 1-2 minutes, until liquid is evaporated by half. Arrange 2 lettuce leaves over each tortilla. Spoon meat mixture over center of each tortilla. Divide remaining ingredients evenly over meat. Fold tortillas, enclosing mixture to make a packet. |
Nutrition Facts
Calories 540
% Calories From Fat 46.7%
Total Fat 28g
Saturated Fats 10g
Mono-unsaturated Fats 12g
Poly-unsaturated Fats 1.5g
Cholesterol 130mg
Sodium 1200mg
Total Carbohydrates 29g
Dietary Fiber 2.4g
Sugar 2.8g
Protein 42g
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Vitamins
Thiamin B1 0.36 mg
Vitamin K 65 mcg
Vitamin A 2700 IU
Vitamin E 0.94 mg
Pantothenic Acid 1.1 mg
Vitamin B6 0.69 mg
Riboflavin B2 0.44 mg
Choline 130 mg
Vitamin D 0 IU
Vitamin B12 4.1 mcg
Vitamin C 9.2 mg
Niacin B3 10 mg
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Minerals
Sodium 1200 mg
Zinc 9.6 mg
Copper 0.22 mg
Calcium 130 mg
Iron 6.1 mg
Manganese 0.4 mg
Magnesium 68 mg
Fluoride 49 mcg
Phosphorus 390 mg
Potassium 750 mg
Selenium 42 mcg
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Ingredients:
1 tsp curry paste
3 cloves garlic, finely minced
1-1/4 lb frozen peas, thawed
2 tbsp fresh mint, chopped or 2 tsp dried
1/2 tsp black mustard seeds
1 tsp canola oil
3 cups vegetable broth
Cooking Directions:Boil stock in a large pan over high heat. Add next 3 ingredients. Reduce heat to low, cover pan and simmer 4-5 minutes. Add peas and simmer another 4-7 minutes. Transfer mixture to a blender or food processor and process until smooth. Season with salt and pepper to taste. Heat oil in a heavy nonstick skillet over medium high heat. Sauté mustard seeds until they start to pop. Pour oil spice mixture over soup. |
Nutrition Facts
Calories 89
% Calories From Fat 12.1%
Total Fat 1.2g
Saturated Fats 0.1g
Mono-unsaturated Fats 0.5g
Poly-unsaturated Fats 0.4g
Cholesterol 0mg
Sodium 580mg
Total Carbohydrates 15g
Dietary Fiber 4g
Sugar 6.1g
Protein 5g
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Vitamins
Thiamin B1 0.25 mg
Vitamin A 2200 IU
Vitamin K 23 mcg
Vitamin E 0.14 mg
Pantothenic Acid 0.14 mg
Vitamin B6 0.13 mg
Riboflavin B2 0.098 mg
Choline 26 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0.00039 mcg
Niacin B3 1.6 mg
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Minerals
Sodium 580 mg
Zinc 0.79 mg
Copper 0.12 mg
Calcium 25 mg
Iron 1.5 mg
Manganese 0.35 mg
Magnesium 24 mg
Fluoride 0 mcg
Phosphorus 78 mg
Potassium 150 mg
Selenium 1.8 mcg
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Ingredients:
4 slices whole grain bread
1 tbsp mayonnaise
2 lettuce leaves
1 tsp butter, softened
2 slices cheddar cheese
2 oz tofu, mashed with a fork
1 tbsp ground mustard
1 tbsp grated Parmesan cheese, or Romano cheese
Cooking Directions:Combine first 5 ingredients in a bowl. Spread on half the bread slices. Top with tofu salad mixture, cheese, lettuce, and remaining bread halves. Option: For a hot sandwich, combine first 5 ingredients and microwave on High for one minute before spreading. |
Nutrition Facts
Calories 350
% Calories From Fat 48.9%
Total Fat 19g
Saturated Fats 8.8g
Mono-unsaturated Fats 5g
Poly-unsaturated Fats 4.1g
Cholesterol 39mg
Sodium 510mg
Total Carbohydrates 26g
Dietary Fiber 4.6g
Sugar 4.1g
Protein 20g
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Vitamins
Thiamin B1 0.2 mg
Vitamin A 460 IU
Vitamin K 6.8 mcg
Vitamin E 0.5 mg
Pantothenic Acid 0.37 mg
Vitamin B6 0.19 mg
Riboflavin B2 0.22 mg
Choline 21 mg
Vitamin D 4.7 IU
Vitamin C 0.33 mg
Vitamin B12 0.32 mcg
Niacin B3 2.2 mg
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Minerals
Sodium 510 mg
Zinc 2.3 mg
Copper 0.27 mg
Calcium 490 mg
Iron 2.3 mg
Manganese 1.4 mg
Magnesium 67 mg
Phosphorus 340 mg
Potassium 230 mg
Fluoride 9.8 mcg
Selenium 27 mcg
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Ingredients:
1/2 cup red bell pepper, chopped
4 lettuce leaves, leaf or butter
1/2 cup sugar snap peas, chopped
1 cup diced cooked chicken
1/2 cup hummus
4 flour tortillas
1/2 cup chopped arugula
1/2 cup cucumber, chopped
Cooking Directions:Combine the chicken, cucumber, bell pepper, peas, arugula, and hummus in a bowl. (You can add different vegetables according to the season and your family's preferences). Lay the wraps on the counter and cover each with a lettuce leaf. Divide the vegetable mixture among them and spread, leaving at least a .5 in. border around the edge. Roll up tightly, tucking in the edges as you roll. Cut in half and wrap in plastic food film. Source: 5 A Day |
Nutrition Facts
Calories 290
% Calories From Fat 31%
Total Fat 10g
Saturated Fats 2.3g
Mono-unsaturated Fats 4.8g
Poly-unsaturated Fats 2.3g
Cholesterol 32mg
Sodium 400mg
Total Carbohydrates 33g
Dietary Fiber 3.8g
Sugar 3g
Protein 16g
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Vitamins
Thiamin B1 0.34 mg
Vitamin K 17 mcg
Vitamin A 940 IU
Vitamin E 0.81 mg
Pantothenic Acid 0.83 mg
Vitamin B6 0.36 mg
Riboflavin B2 0.25 mg
Choline 41 mg
Vitamin D 0 IU
Vitamin B12 0.11 mcg
Vitamin C 37 mg
Niacin B3 4.2 mg
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Minerals
Sodium 400 mg
Zinc 1.8 mg
Copper 0.19 mg
Calcium 96 mg
Iron 3.1 mg
Manganese 0.49 mg
Magnesium 38 mg
Phosphorus 170 mg
Fluoride 15 mcg
Potassium 330 mg
Selenium 18 mcg
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Ingredients:
1 tsp ground cinnamon
1/2 cup all purpose flour
2/3 cup light brown sugar, packed
3/4 cup dates, chopped
1/8 tsp salt
1/2 cup chopped walnuts, or almonds
1/2 cup margarine, melted
1 can (15 oz) pinto beans, or Great Northern beans, rinsed, well drained, coarsely chopped
3/4 cup dark raisins
2/3 cup quick cooking oats
1 cup natural wheat and barley cereal
1 tsp vanilla extract
1/2 cup honey
1 cup flaked coconut
Cooking Directions:Combine flour, brown sugar, oats, cereal, beans, raisins, dates, coconut, and walnuts in large bowl. Add remaining ingredients, mixing well. Press mixture evenly into greased 9x13 in. baking pan. Bake at 350°F until bars are browned and firm to touch in center, 20 to 25 minutes. Cool completely before cutting. Courtesy: American Dry Bean Board Tips: Substitute 1-2/3 cup low-fat granola cereal for oats and natural wheat and barley cereal. Use a pastry cutter to chop beans quickly and easily. Substitute any canned or cooked dry-packaged bean variety. |
Nutrition Facts
Calories 130
% Calories From Fat 30.5%
Total Fat 4.4g
Saturated Fats 1.3g
Mono-unsaturated Fats 0.9g
Poly-unsaturated Fats 1.9g
Cholesterol 0mg
Sodium 81mg
Total Carbohydrates 23g
Dietary Fiber 1.8g
Sugar 13g
Protein 1.7g
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Vitamins
Thiamin B1 0.066 mg
Vitamin A 150 IU
Vitamin K 3.8 mcg
Vitamin E 0.81 mg
Pantothenic Acid 0.092 mg
Vitamin B6 0.19 mg
Riboflavin B2 0.054 mg
Choline 4.7 mg
Vitamin D 1.8 IU
Vitamin B12 0.43 mcg
Vitamin C 0.38 mg
Niacin B3 0.54 mg
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Minerals
Sodium 81 mg
Zinc 0.3 mg
Copper 0.093 mg
Calcium 17 mg
Iron 0.99 mg
Manganese 0.28 mg
Magnesium 17 mg
Fluoride 0.4 mcg
Phosphorus 39 mg
Potassium 120 mg
Selenium 2.9 mcg
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Ingredients:
3 tbsp blueberry spreadable fruit, or substitute strawberry or apricot
2 tbsp coarsely chopped walnuts
1 round pita bread
2 tbsp low fat cream cheese, soft
Cooking Directions:Plug in and generously spray both sides of a double-sided electric contact grill with butter-flavored cooking spray and preheat for 5 minutes. Meanwhile, cut pita bread in half and then cut each half in half again to form wedges. In a small bowl, stir cream cheese and spreadable fruit until blended. Stir in walnuts. Spread about 1 Tbsp of the blueberry mixture between each wedge. Evenly arrange wedges on prepared grill. Lightly spray tops with butter-flavored cooking spray. Close lid and grill for 4-5 minutes. Serve at once.Nutritionist Recommended For: |
Nutrition Facts
Calories 250
% Calories From Fat 28.1%
Total Fat 7.8g
Saturated Fats 2.2g
Mono-unsaturated Fats 1.4g
Poly-unsaturated Fats 3.7g
Cholesterol 8.4mg
Sodium 210mg
Total Carbohydrates 39g
Dietary Fiber 1.5g
Sugar 15g
Protein 5.5g
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Vitamins
Thiamin B1 0.11 mg
Vitamin A 100 IU
Vitamin K 0.42 mcg
Vitamin E 0.11 mg
Pantothenic Acid 0.17 mg
Vitamin B6 0.066 mg
Choline 10 mg
Riboflavin B2 0.1 mg
Vitamin D 0 IU
Vitamin C 2.7 mg
Vitamin B12 0.09 mcg
Niacin B3 0.76 mg
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Minerals
Sodium 210 mg
Zinc 0.61 mg
Copper 0.2 mg
Iron 1 mg
Calcium 56 mg
Manganese 0.41 mg
Magnesium 22 mg
Potassium 120 mg
Fluoride 5.7 mcg
Phosphorus 82 mg
Selenium 1.6 mcg
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Ingredients:
1 tbsp paprika
1 tbsp onion powder
1/8 tsp salt (optional)
1/2 cup roasted pumpkin seeds
2 tbsp Worcestershire sauce, (reduced sodium optional)
1/2 lb mixed dried fruit, chopped
6 oz dried pineapple chunks
4 cups square rice cereal, or square wheat or corn cereal
2 oz pretzel goldfish, or pretzel sticks
2 cans (15 oz) garbanzo beans, drained and rinsed
1 butter flavored vegetable cooking spray
1-1/3 tbsp chili powder
Cooking Directions:Dry garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spray; cook over medium heat, stirring frequently, until they begin to brown, 8 to 10 minutes. Transfer beans to jelly roll pan and bake at 350°F until browned and beginning to crisp on the outside, 20 to 25 minutes. Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss. Transfer mixture to roasting pan. Bake snack mix at 350°F for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature. NOTE: Sweet Bean Snack Mix Ð Make snack mix as above, substituting 1 tablespoon honey and 1 tablespoon apple juice for the Worcestershire Sauce and 4 teaspoons ground cinnamon, 1 1Ú2 teaspoons ground nutmeg and 1 teaspoon ground allspice for the chili, garlic and onion powders and paprika. Courtesy American Dry Bean Board. |
Nutrition Facts
Calories 150
% Calories From Fat 9%
Total Fat 1.5g
Saturated Fats 0.2g
Mono-unsaturated Fats 0.4g
Poly-unsaturated Fats 0.6g
Cholesterol 0mg
Sodium 270mg
Total Carbohydrates 32g
Dietary Fiber 4g
Sugar 0.9g
Protein 4.3g
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Vitamins
Thiamin B1 0.12 mg
Vitamin K 1.1 mcg
Vitamin A 870 IU
Vitamin E 0.37 mg
Pantothenic Acid 0.31 mg
Vitamin B6 0.42 mg
Choline 20 mg
Riboflavin B2 0.16 mg
Vitamin D 8 IU
Vitamin B12 0.3 mcg
Vitamin C 4.8 mg
Niacin B3 1.7 mg
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Minerals
Sodium 270 mg
Zinc 1.7 mg
Copper 0.19 mg
Calcium 51 mg
Iron 3.4 mg
Manganese 0.6 mg
Magnesium 36 mg
Potassium 280 mg
Fluoride 0.00095 mcg
Phosphorus 78 mg
Selenium 2 mcg
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Ingredients:
2 cups sour cream, or plain yogurt
2 tbsp fresh lime juice
2 ripe avocados, pitted and mashed
2 tsp wasabi, powder
2 tbsp toasted sesame seeds
1/4 cup pickled ginger, finely chopped
2 green onions, finely chopped
2 tsp lime zest
salt and pepper, to taste
Cooking Directions:Combine all ingredients in a bowl and use as a dipping sauce. Serve fresh or refrigerate and serve chilled.Nutritionist Recommended For: |
Nutrition Facts
Calories 200
% Calories From Fat 81%
Total Fat 18g
Saturated Fats 8.4g
Mono-unsaturated Fats 7.2g
Poly-unsaturated Fats 1.5g
Cholesterol 25mg
Sodium 35mg
Total Carbohydrates 7.2g
Dietary Fiber 2.9g
Sugar 0.4g
Protein 3g
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Vitamins
Thiamin B1 0.075 mg
Vitamin K 13 mcg
Vitamin A 550 IU
Vitamin E 1 mg
Pantothenic Acid 0.73 mg
Vitamin B6 0.12 mg
Riboflavin B2 0.15 mg
Choline 18 mg
Vitamin D 0 IU
Vitamin B12 0.17 mcg
Vitamin C 7.1 mg
Niacin B3 0.84 mg
|
Minerals
Sodium 35 mg
Zinc 0.63 mg
Copper 0.11 mg
Calcium 78 mg
Iron 0.49 mg
Manganese 0.095 mg
Magnesium 26 mg
Phosphorus 86 mg
Fluoride 0 mcg
Potassium 290 mg
Selenium 1.5 mcg
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Ingredients:
2 cups pecan halves, or nuts or almonds
6 oz mini pretzels
1 cup snack mix type breakfast cereal
1/2 cup honey
2/3 cup unsalted butter
Cooking Directions:Preheat oven to 350°F. Combine first 3 ingredients in a bowl and set aside. Melt butter in a saucepan over medium heat. Stir in honey until well blended. Pour over cereal mixture and stir to coat. Spread on a single layer onto baking sheets. Bake 12-15 minutes, stirring occasionally, or until glazed. Cool 3 minutes before spreading on waxed paper to cool.Nutritionist Recommended For: |
Nutrition Facts
Calories 230
% Calories From Fat 66.5%
Total Fat 17g
Saturated Fats 5.7g
Mono-unsaturated Fats 7.2g
Poly-unsaturated Fats 3.1g
Cholesterol 20mg
Sodium 160mg
Total Carbohydrates 20g
Dietary Fiber 1.5g
Sugar 9.6g
Protein 2.4g
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Vitamins
Thiamin B1 0.15 mg
Vitamin K 1.3 mcg
Vitamin A 270 IU
Vitamin E 0.44 mg
Pantothenic Acid 0.18 mg
Vitamin B6 0.058 mg
Riboflavin B2 0.079 mg
Choline 10 mg
Vitamin D 2 IU
Vitamin B12 0.091 mcg
Vitamin C 0.49 mg
Niacin B3 0.96 mg
|
Minerals
Sodium 160 mg
Zinc 0.93 mg
Copper 0.18 mg
Calcium 18 mg
Iron 1.4 mg
Manganese 0.7 mg
Magnesium 20 mg
Phosphorus 51 mg
Fluoride 2.2 mcg
Potassium 75 mg
Selenium 1.3 mcg
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Ingredients:
2/3 cup honey
1 tsp vanilla extract
4 egg whites
1/4 cup vegetable oil
4 cups low fat granola cereal
1 cup mixed dried fruit
Cooking Directions:In a large bowl, combine granola and dried fruit; mix well. In small saucepan, heat honey, oil and vanilla over medium heat, stirring until honey is dissolved. Pour honey mixture over granola; mix until well coated. Add egg whites; mix well. Spread mixture in lightly oiled 9x13 in. baking pan. Bake at 325°F for 30-35 minutes, or until deep golden brown. Cool in pan on wire rack 10 minutes. Cut into bars; cool bars completely on wire racks. Source: National Honey Board |
Nutrition Facts
Calories 160
% Calories From Fat 21.4%
Total Fat 3.8g
Saturated Fats 0.4g
Mono-unsaturated Fats 0.9g
Poly-unsaturated Fats 2.2g
Cholesterol 0mg
Sodium 60mg
Total Carbohydrates 31g
Dietary Fiber 1.9g
Sugar 18g
Protein 2.6g
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Vitamins
Thiamin B1 0.16 mg
Vitamin A 380 IU
Vitamin K 5.9 mcg
Vitamin E 1.2 mg
Pantothenic Acid 0.057 mg
Vitamin B6 0.84 mg
Choline 5.7 mg
Riboflavin B2 0.22 mg
Vitamin D 16 IU
Vitamin B12 2.4 mcg
Vitamin C 1.1 mg
Niacin B3 2.3 mg
|
Minerals
Sodium 60 mg
Zinc 1.6 mg
Copper 0.069 mg
Iron 0.86 mg
Calcium 13 mg
Manganese 0.58 mg
Magnesium 21 mg
Fluoride 1.1 mcg
Potassium 130 mg
Phosphorus 54 mg
Selenium 4.8 mcg
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Ingredients:
1/2 cup nuts, chopped
1/2 tsp vanilla extract
1/2 tsp salt
1/2 cup buttermilk
1-1/4 cups bread flour
2 tbsp granulated sugar
3/4 cup brown sugar, packed
1 egg
1-1/2 cups rhubarb, diced
1-1/2 tsp butter, softened
1/2 tsp baking soda
Cooking Directions:Preheat oven to 350°F. Combine first 2 ingredients in a bowl. Stir until smooth. Add the next 6 ingredients. Blend until moist. Fold in rhubarb and nuts. Pour batter into greased 8x4 in. loaf pan. In a separate bowl, combine butter and sugar. Mix until crumbly. Spread on top of batter. Bake at 350°F for 50-55 minutes, or until a tester comes out clean when inserted in center. Place on wire rack and let cool before slicing.Nutritionist Recommended For: |
Nutrition Facts
Calories 160
% Calories From Fat 19.7%
Total Fat 3.5g
Saturated Fats 0.8g
Mono-unsaturated Fats 1.6g
Poly-unsaturated Fats 0.7g
Cholesterol 20mg
Sodium 180mg
Total Carbohydrates 28g
Dietary Fiber 1.1g
Sugar 16g
Protein 3.7g
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Vitamins
Thiamin B1 0.13 mg
Vitamin A 63 IU
Vitamin K 4.8 mcg
Vitamin E 1.2 mg
Pantothenic Acid 0.16 mg
Vitamin B6 0.029 mg
Riboflavin B2 0.16 mg
Choline 16 mg
Vitamin D 2.1 IU
Vitamin C 1.4 mg
Vitamin B12 0.078 mcg
Niacin B3 1.3 mg
|
Minerals
Sodium 180 mg
Zinc 0.34 mg
Copper 0.076 mg
Iron 0.97 mg
Calcium 55 mg
Manganese 0.24 mg
Magnesium 19 mg
Phosphorus 52 mg
Fluoride 0.29 mcg
Potassium 130 mg
Selenium 7.5 mcg
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Ingredients:
1/4 lb canned green chilies, drained
1 cup plain lowfat yogurt
3/4 lb bottled roasted red bell peppers, drained
1 garlic clove, minced
Cooking Directions:Puree red peppers in food processor or blender; drain again. Add remaining ingredients; mix until blended and refrigerate. Serve with assorted cut vegetables or pita wedges. For more delicious dairy recipes, visit 3aday.org. |
Nutrition Facts
Calories 37
% Calories From Fat 19.2%
Total Fat 0.8g
Saturated Fats 0.5g
Mono-unsaturated Fats 0.2g
Poly-unsaturated Fats 0g
Cholesterol 2.9mg
Sodium 300mg
Total Carbohydrates 4.8g
Dietary Fiber 0.3g
Sugar 4.2g
Protein 2.8g
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Vitamins
Thiamin B1 0.027 mg
Vitamin A 190 IU
Vitamin K 2.1 mcg
Vitamin E 0.17 mg
Pantothenic Acid 0.3 mg
Vitamin B6 0.066 mg
Choline 9.1 mg
Riboflavin B2 0.12 mg
Vitamin D 0 IU
Vitamin C 16 mg
Vitamin B12 0.27 mcg
Niacin B3 0.24 mg
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Minerals
Sodium 300 mg
Zinc 0.48 mg
Copper 0.031 mg
Iron 0.16 mg
Calcium 92 mg
Manganese 0.043 mg
Magnesium 12 mg
Potassium 160 mg
Fluoride 5.9 mcg
Phosphorus 75 mg
Selenium 1.8 mcg
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Ingredients:
1 can (15 oz) black beans, drained
1/2 tsp cumin seed
1/2 tsp chili powder
1/2 cup onions, chopped
1 tsp vegetable oil
1 tbsp lime juice
2 cloves garlic, crushed
1/4 cup Monterey Jack cheese, shredded
1/3 cup salsa or picante sauce
1/2 cup tomatoes, diced
1/4 cup cilantro, chopped
Cooking Directions:Place beans in a bowl, partially mash until chunky, set aside. Heat oil in a medium saucepan, add onion and garlic, sauté 4 minutes or until tender. Add beans, tomato, picante sauce, cumin, and chili powder. Cook 5 minutes or until thick, stirring constantly. Remove from heat. Add cheese, cilantro, and lime juice, stirring well. Serve warm or at room temperature with tortilla chips.Nutritionist Recommended For: |
Nutrition Facts
Calories 160
% Calories From Fat 21.4%
Total Fat 3.8g
Saturated Fats 1.5g
Mono-unsaturated Fats 0.9g
Poly-unsaturated Fats 1.1g
Cholesterol 6.3mg
Sodium 580mg
Total Carbohydrates 23g
Dietary Fiber 8.5g
Sugar 2.3g
Protein 9.1g
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Vitamins
Thiamin B1 0.18 mg
Vitamin A 470 IU
Vitamin K 6.6 mcg
Vitamin E 0.92 mg
Pantothenic Acid 0.28 mg
Vitamin B6 0.18 mg
Choline 7.3 mg
Riboflavin B2 0.18 mg
Vitamin D 0 IU
Vitamin B12 0.059 mcg
Vitamin C 9.7 mg
Niacin B3 0.9 mg
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Minerals
Sodium 580 mg
Zinc 0.98 mg
Copper 0.27 mg
Calcium 110 mg
Iron 2.5 mg
Manganese 0.37 mg
Magnesium 49 mg
Phosphorus 170 mg
Fluoride 0.74 mcg
Potassium 510 mg
Selenium 3 mcg
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Ingredients:
2 bananas, sliced
1-1/2 cups strawberries, sliced
1 cup pineapple chunks
Cooking Directions:Combine all ingredients in a bowl and set aside 15 minutes for flavors to meld. |
Nutrition Facts
Calories 93
% Calories From Fat 4.2%
Total Fat 0.4g
Saturated Fats 0.1g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0.2g
Cholesterol 0mg
Sodium 1.6mg
Total Carbohydrates 24g
Dietary Fiber 3.4g
Sugar 14g
Protein 1.3g
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Vitamins
Thiamin B1 0.066 mg
Vitamin A 69 IU
Vitamin K 2 mcg
Vitamin E 0.25 mg
Pantothenic Acid 0.36 mg
Vitamin B6 0.29 mg
Riboflavin B2 0.07 mg
Choline 12 mg
Vitamin D 0 IU
Vitamin C 61 mg
Vitamin B12 0 mcg
Niacin B3 0.84 mg
|
Minerals
Sodium 1.6 mg
Zinc 0.23 mg
Copper 0.12 mg
Calcium 18 mg
Iron 0.53 mg
Manganese 0.78 mg
Magnesium 29 mg
Phosphorus 31 mg
Fluoride 4 mcg
Potassium 350 mg
Selenium 0.88 mcg
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Ingredients:
1 cup green bell pepper, chopped
1/8 tsp black pepper
1 cup onions, chopped
1/2 lb manicotti pasta
3 boneless, skinless chicken breasts, cooked and diced
6 oz reduced-fat Mozzarella cheese
3/4 cup grated Parmesan cheese, divided
nonstick cooking spray
1/2 cup fresh basil, chopped, leaves
3 cups fat free low sodium, marinara sauce
1 cup lowfat ricotta cheese
1 cup plum tomatoes, chopped
1/2 tsp salt
1 egg, lightly beaten
1 tsp olive oil
2 cloves garlic, crushed
Cooking Directions:Preheat oven to 350°F. Spray a 13x9 in. baking pan with cooking spray; set aside. Cook manicotti 9 minutes according to package directions; rinse with cold water and drain. Heat oil in a large skillet over medium heat. Add onion, tomato, green pepper and garlic; cook 5 minutes, stirring often, or until vegetables are softened. In a large bowl, mix vegetables, chicken, Mozzarella, Ricotta, egg, 1/2 cup Parmesan, basil, salt and pepper until mixed. Using a small spoon, fill each manicotti with about 1/2 cup mixture. Pour 1/2 of the marinara sauce into prepared baking pan. Arrange filled manicotti over sauce and top with remaining sauce. Sprinkle with remaining Parmesan. Bake, uncovered, for 30 minutes or until manicotti is heated through and sauce is bubbling. Yield: 2 pieces manicotti pasta plus 2/3 cup filling, per serving. Recipe created by Chef Jack McDavid, Jack¿s Firehouse, Philadelphia, on behalf of 3-A-Day¿ of Dairy. Enjoying 3-A-Day¿ of Dairy ¿ 3 servings of milk, cheese or yogurt each day ¿ as part of a reduced calorie diet, can give adults better results when it comes to trimming the waistline than just cutting calories with little or no dairy. Visit 3aday.org for more delicious recipes. |
Nutrition Facts
Calories 420
% Calories From Fat 38.6%
Total Fat 18g
Saturated Fats 8.2g
Mono-unsaturated Fats 5.7g
Poly-unsaturated Fats 2.8g
Cholesterol 110mg
Sodium 620mg
Total Carbohydrates 31g
Dietary Fiber 3.8g
Sugar 13g
Protein 32g
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Vitamins
Thiamin B1 0.17 mg
Vitamin K 27 mcg
Vitamin A 1200 IU
Vitamin E 3.2 mg
Pantothenic Acid 0.75 mg
Vitamin B6 0.57 mg
Riboflavin B2 0.41 mg
Choline 78 mg
Vitamin D 3 IU
Vitamin C 18 mg
Vitamin B12 0.79 mcg
Niacin B3 10 mg
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Minerals
Sodium 620 mg
Zinc 3 mg
Copper 0.35 mg
Iron 2.3 mg
Calcium 460 mg
Manganese 0.4 mg
Magnesium 65 mg
Potassium 680 mg
Fluoride 1.2 mcg
Phosphorus 440 mg
Selenium 25 mcg
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Ingredients:
3/4 lb sea scallops
2-3/4 cups cooked angel hair pasta
1 tsp marjoram
2 tsp olive oil
2 cloves garlic, crushed
1-1/2 cups evaporated skim milk
1 cup tomatoes, seeded, finely diced
1 tsp pepper, to taste, ground
Cooking Directions:In a skillet over medium high heat, heat the oil. Add the garlic and sauté for 30 seconds. Add the tomato and sauté for 2 minutes. Add the evaporated milk and stir constantly over medium heat until thickened. Add the marjoram and pepper. Add the scallops and cook for 2 minutes until the scallops turn opaque. Pour the sauce over the angel hair pasta and serve. Note: Ideally diabetics should meet with a professional dietitian to plan an individualized diet plan. There is no single diet that meets all the needs of everyone with diabetes.Nutritionist Recommended For: |
Nutrition Facts
Calories 220
% Calories From Fat 11%
Total Fat 2.7g
Saturated Fats 0.4g
Mono-unsaturated Fats 1.2g
Poly-unsaturated Fats 0.5g
Cholesterol 21mg
Sodium 250mg
Total Carbohydrates 29g
Dietary Fiber 1.5g
Sugar 8.4g
Protein 18g
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Vitamins
Thiamin B1 0.22 mg
Vitamin A 540 IU
Vitamin K 3.9 mcg
Vitamin E 0.42 mg
Pantothenic Acid 0.66 mg
Vitamin B6 0.19 mg
Riboflavin B2 0.33 mg
Choline 55 mg
Vitamin D 51 IU
Vitamin C 6.6 mg
Vitamin B12 1 mcg
Niacin B3 2 mg
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Minerals
Sodium 250 mg
Zinc 1.5 mg
Copper 0.12 mg
Calcium 210 mg
Iron 1.3 mg
Manganese 0.31 mg
Magnesium 64 mg
Phosphorus 290 mg
Potassium 500 mg
Fluoride 6.1 mcg
Selenium 31 mcg
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Ingredients:
1/4 cup grated Parmesan cheese, or Romano cheese
3 cups spaghetti sauce
1/4 cup vegetable broth, or water
1/4 lb mozzarella cheese, shredded
1 cup broccoli florets
1/2 lb angel hair pasta
1/2 lb olive oil spray
1 cup cauliflower florets
1/2 cup onion, diced
Cooking Directions:Cook pasta in boiling water about 3 minutes until just cooked throughout. Drain and keep warm. Spray oil in a heavy nonstick skillet and heat over medium high heat. Sauté cauliflower, broccoli and onions 2 minutes. Add stock and continue to sauté 4-5 minutes, until vegetables are tender. Stir in sauce and cook until heated through. Combine pasta with vegetable sauce in a serving bowl and toss. Sprinkle with mozzarella and Parmesan cheeses. |
Nutrition Facts
Calories 520
% Calories From Fat 26%
Total Fat 15g
Saturated Fats 6.4g
Mono-unsaturated Fats 3.7g
Poly-unsaturated Fats 3g
Cholesterol 32mg
Sodium 1100mg
Total Carbohydrates 77g
Dietary Fiber 9.2g
Sugar 21g
Protein 21g
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Vitamins
Thiamin B1 0.61 mg
Vitamin A 1800 IU
Vitamin K 87 mcg
Vitamin E 5.4 mg
Pantothenic Acid 0.88 mg
Vitamin B6 0.59 mg
Riboflavin B2 0.53 mg
Choline 70 mg
Vitamin D 0 IU
Vitamin C 44 mg
Vitamin B12 0.79 mcg
Niacin B3 12 mg
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Minerals
Sodium 1100 mg
Zinc 3.2 mg
Copper 0.59 mg
Iron 3.9 mg
Calcium 290 mg
Manganese 1 mg
Magnesium 92 mg
Phosphorus 370 mg
Fluoride 54 mcg
Potassium 970 mg
Selenium 45 mcg
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Ingredients:
1/2 cup cucumber, chopped and seeded
1 orange, peeled, seeded, coarsely chopped
1/8 tsp white pepper
1/8 tsp salt, to taste
1/2 cup snow peas, diagonally sliced
1 can (15 oz) red beans, or light red kidney beans, rinsed and drained
2 tbsp rice vinegar, or white distilled vinegar
1 tbsp dry cooking sherry
1 cup medium-grain rice, such as sushi rice or jasmine rice
1 tbsp water
2 tsp dark sesame oil
3 tbsp pine nuts, or slivered almonds
2 tsp sugar
1 tbsp lemon zest
3/4 tsp ground ginger
12 Boston lettuce leaves, or other leaf lettuce
2 green onions, and tops, thinly sliced
Cooking Directions:Cook rice according to package directions. Heat vinegar, sherry, sugar, and lemon rind in small saucepan over medium heat until sugar is melted, about 1 minute. Drizzle vinegar mixture over rice and toss. While rice is cooking, cook pine nuts in sesame oil in small skillet over medium heat until toasted, about 2 minutes; remove from skillet. Add snow peas, ginger, and water to skillet; cook, covered, over medium heat until snow peas are crisp-tender, 2 to 3 minutes. Stir pine nuts, snow peas, ginger, beans, cucumber, orange, and green onions into rice. Season to taste with salt and pepper. Serve warm, or refrigerate and serve chilled; spoon an equal portion of packed rice mixture onto each lettuce leaf and roll up. Courtesy: American Dry Bean BoardNutritionist Recommended For: |
Nutrition Facts
Calories 370
% Calories From Fat 18%
Total Fat 7.4g
Saturated Fats 0.8g
Mono-unsaturated Fats 2.4g
Poly-unsaturated Fats 3.4g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrates 65g
Dietary Fiber 8.7g
Sugar 8.8g
Protein 11g
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Vitamins
Thiamin B1 0.49 mg
Vitamin A 1300 IU
Vitamin K 48 mcg
Vitamin E 0.96 mg
Pantothenic Acid 1.1 mg
Vitamin B6 0.24 mg
Riboflavin B2 0.19 mg
Choline 46 mg
Vitamin D 0 IU
Vitamin C 34 mg
Vitamin B12 0 mcg
Niacin B3 3.6 mg
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Minerals
Sodium 370 mg
Zinc 2.9 mg
Copper 0.33 mg
Calcium 70 mg
Iron 4.8 mg
Manganese 1.5 mg
Magnesium 78 mg
Phosphorus 220 mg
Fluoride 2.8 mcg
Potassium 560 mg
Selenium 8.6 mcg
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Ingredients:
2 cups chicken stock
1 tbsp brown sugar
1/4 cup ground peanuts
1/2 cup cilantro, minced
2 tbsp vegetable oil
1/4 tsp crushed red pepper, to taste
2 tbsp lime juice
1 tbsp peanut butter
1/2 lb small cooked shrimp
6 scallions, slivered
1 lb packaged shredded cabbage, or cole slaw mix
6 oz ramen noodle soup, seasoning packet discarded
Cooking Directions:Heat stock to a simmer in a wok or heavy skillet over high heat. Cook noodles 3-4 minutes, stirring occasionally, until noodles are softened and most of liquid is absorbed. Remove noodles from pan and set aside. Wipe wok clean with a paper towel. Return wok to high heat. Add oil. When hot, stir-fry cabbage and scallions 2 minutes until cabbage has wilted. Stir in noodles and remaining ingredients, except cilantro and peanuts, and stir-fry 2 minutes, until heated through. Serve with cilantro and peanuts sprinkled over top. |
Nutrition Facts
Calories 230
% Calories From Fat 43%
Total Fat 11g
Saturated Fats 1.4g
Mono-unsaturated Fats 2.8g
Poly-unsaturated Fats 6.2g
Cholesterol 110mg
Sodium 340mg
Total Carbohydrates 16g
Dietary Fiber 3.8g
Sugar 8.8g
Protein 18g
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Vitamins
Thiamin B1 0.15 mg
Vitamin A 650 IU
Vitamin K 140 mcg
Vitamin E 3.9 mg
Pantothenic Acid 0.52 mg
Vitamin B6 0.33 mg
Choline 74 mg
Riboflavin B2 0.19 mg
Vitamin D 0 IU
Vitamin B12 0.84 mcg
Vitamin C 50 mg
Niacin B3 4.3 mg
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Minerals
Sodium 340 mg
Zinc 1.5 mg
Copper 0.24 mg
Calcium 93 mg
Iron 3 mg
Manganese 0.31 mg
Magnesium 50 mg
Phosphorus 160 mg
Fluoride 1.3 mcg
Potassium 530 mg
Selenium 26 mcg
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Ingredients:
3 tbsp parsley, minced
1 round wooden toothpick
1 lemon, cut into wedges
1/4 cup skim milk
1/3 cup low calorie margarine
3 boneless, skinless chicken breasts, halved
1/3 cup fine breadcrumbs
1/4 tsp garlic powder
1/2 tsp dried rosemary
Cooking Directions:Combine margarine, parsley, rosemary, garlic and pepper to taste in a small mixing bowl. Shape margarine mixture into 6 2 in. long sticks; freeze until firm. Place each chicken breast half between 2 sheets of waxed paper and flatten to .25 in. thickness with a meat mallet or rolling pin. Place 1 margarine stick in the center of each chicken breast; fold ends over margarine and roll up, beginning with long side. Secure each end with wooden toothpicks. Dip chicken rolls into the milk and coat thoroughly with breadcrumbs. Bake at 400°F for 25 minutes until browned. Arrange chicken on a serving platter, spoon juices from pan over the top, garnish with lemon wedges and serve. |
Nutrition Facts
Calories 200
% Calories From Fat 28.8%
Total Fat 6.4g
Saturated Fats 1.4g
Mono-unsaturated Fats 2.3g
Poly-unsaturated Fats 2g
Cholesterol 73mg
Sodium 220mg
Total Carbohydrates 6g
Dietary Fiber 0.6g
Sugar 1.2g
Protein 28g
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Vitamins
Thiamin B1 0.13 mg
Vitamin K 42 mcg
Vitamin A 740 IU
Vitamin E 0.94 mg
Pantothenic Acid 0.93 mg
Vitamin B6 0.54 mg
Choline 78 mg
Riboflavin B2 0.15 mg
Vitamin D 4.2 IU
Vitamin B12 0.37 mcg
Vitamin C 7.7 mg
Niacin B3 12 mg
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Minerals
Sodium 220 mg
Zinc 1 mg
Copper 0.066 mg
Calcium 43 mg
Iron 1.4 mg
Manganese 0.078 mg
Magnesium 31 mg
Potassium 280 mg
Fluoride 0.32 mcg
Phosphorus 220 mg
Selenium 26 mcg
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Ingredients:
1 large tomato, thinly sliced
1 tbsp chives, minced
1 oz cheddar cheese, shredded
1 lb flounder fillets
3 tbsp light Italian dressing
1/4 tsp paprika
Cooking Directions:Preheat oven to 450°F. Arrange fillets in a shallow baking dish. Brush dressing over fillets. Sprinkle with paprika. Arrange tomato slices over fillets. Sprinkle with chives. Bake uncovered 10 minutes. Sprinkle with cheese and bake another 2-3 minutes or until fillets flake with a fork. |
Nutrition Facts
Calories 200
% Calories From Fat 32.8%
Total Fat 7.3g
Saturated Fats 2.4g
Mono-unsaturated Fats 1.7g
Poly-unsaturated Fats 2.3g
Cholesterol 85mg
Sodium 350mg
Total Carbohydrates 3.1g
Dietary Fiber 0.6g
Sugar 2.2g
Protein 30g
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Vitamins
Thiamin B1 0.11 mg
Vitamin A 610 IU
Vitamin K 12 mcg
Vitamin E 1.6 mg
Pantothenic Acid 0.73 mg
Vitamin B6 0.33 mg
Riboflavin B2 0.17 mg
Choline 96 mg
Vitamin D 0.85 IU
Vitamin C 6.3 mg
Vitamin B12 2.9 mcg
Niacin B3 2.8 mg
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Minerals
Sodium 350 mg
Zinc 1 mg
Copper 0.061 mg
Calcium 78 mg
Iron 0.67 mg
Manganese 0.081 mg
Magnesium 74 mg
Phosphorus 380 mg
Fluoride 3.5 mcg
Potassium 520 mg
Selenium 67 mcg
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Ingredients:
1/2 lb asparagus, ends trimmed, cut into 1 in. pieces
1 cup sugar snap peas, or snow peas, trimmed and cut into 1 in. pieces
1 cup medium-grain brown rice, or short grain brown rice
3-1/2 cups vegetable broth, or reduced-sodium chicken broth
1-1/2 cups fresh Parmesan cheese, grated
2 medium onions, chopped
3 cloves garlic, crushed
1/4 cup fresh chives, chopped
1/4 cup parsley, chopped
1 tbsp extra virgin olive oil
1 cup red bell pepper, diced
1 pinch black pepper, to taste, ground
2 tsp lemon zest
1/2 cup dry white wine
Cooking Directions:1. Preheat oven to 425°F. 2. Heat oil in a Dutch oven or ovenproof deep sauté pan over medium heat. Add onions and cook, stirring occasionally, until softened, 3-5 minutes. Stir in rice and garlic; cook, stirring, 1-2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven. 3. Bake until the rice is just tender, 50-60 minutes. 4. Shortly before the risotto is done, steam asparagus, peas, and bell pepper until crisp-tender, about 4 minutes. 5. Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest, and pepper into the risotto. Serve immediately. Makes 6 servings, about 1 cup each. Courtesy and copyright 2004, Eating Well, Inc. |
Nutrition Facts
Calories 270
% Calories From Fat 40%
Total Fat 12g
Saturated Fats 6.5g
Mono-unsaturated Fats 4.6g
Poly-unsaturated Fats 0.6g
Cholesterol 25mg
Sodium 1200mg
Total Carbohydrates 20g
Dietary Fiber 3.3g
Sugar 6.1g
Protein 17g
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Vitamins
Thiamin B1 0.17 mg
Vitamin A 2100 IU
Vitamin K 71 mcg
Vitamin E 1.4 mg
Pantothenic Acid 0.73 mg
Vitamin B6 0.3 mg
Choline 22 mg
Riboflavin B2 0.24 mg
Vitamin D 10 IU
Vitamin B12 0.45 mcg
Vitamin C 54 mg
Niacin B3 1.4 mg
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Minerals
Sodium 1200 mg
Zinc 1.7 mg
Copper 0.17 mg
Calcium 480 mg
Iron 2.3 mg
Manganese 0.6 mg
Magnesium 54 mg
Phosphorus 340 mg
Fluoride 40 mcg
Potassium 350 mg
Selenium 9.9 mcg
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Ingredients:
1/4 cup olive oil
2 lb swordfish steak, 1.5 in. thick
2 tsp dried rosemary
Cooking Directions:Preheat oven to 450°F. Press rosemary into both sides of fish with heel of your hand. Brush top of fish with oil and place in an oiled baking dish. Bake 15 minutes, without turning. |
Nutrition Facts
Calories 240
% Calories From Fat 48.8%
Total Fat 13g
Saturated Fats 2.5g
Mono-unsaturated Fats 7.2g
Poly-unsaturated Fats 2.1g
Cholesterol 57mg
Sodium 130mg
Total Carbohydrates 0.2g
Dietary Fiber 0.1g
Sugar 0g
Protein 29g
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Vitamins
Thiamin B1 0.05 mg
Vitamin A 160 IU
Vitamin K 4.1 mcg
Vitamin E 0.97 mg
Pantothenic Acid 0.43 mg
Vitamin B6 0.44 mg
Choline 0.02 mg
Riboflavin B2 0.13 mg
Vitamin D 0 IU
Vitamin B12 2.3 mcg
Vitamin C 1.4 mg
Niacin B3 13 mg
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Minerals
Sodium 130 mg
Zinc 1.7 mg
Copper 0.19 mg
Iron 1.3 mg
Calcium 10 mg
Manganese 0.028 mg
Magnesium 39 mg
Fluoride 0 mcg
Potassium 420 mg
Phosphorus 380 mg
Selenium 70 mcg
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Ingredients:
1/2 tsp crushed red pepper
2 lb beef tenderloin roast
1/2 tsp ground ginger
2 tsp salt (optional)
1 tbsp fennel seed, crushed
Cooking Directions:Prepare grill. Combine first 4 ingredients in a bowl. Rub spices into beef. Meat can be covered and refrigerated overnight before grilling. Cook beef in covered grill 30-40 minutes per 1 lb over medium heat, turning occasionally, until meat thermometer reads mpProbe {135}. Let stand 5-10 minutes before slicing thinly. (Temperature will go up ten degrees while standing.) |
Nutrition Facts
Calories 300
% Calories From Fat 69%
Total Fat 23g
Saturated Fats 9.2g
Mono-unsaturated Fats 9.8g
Poly-unsaturated Fats 1g
Cholesterol 78mg
Sodium 520mg
Total Carbohydrates 0.4g
Dietary Fiber 0.3g
Sugar 0g
Protein 22g
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Vitamins
Thiamin B1 0.075 mg
Vitamin A 38 IU
Vitamin K 0.072 mcg
Vitamin E 0.043 mg
Pantothenic Acid 0.23 mg
Vitamin B6 0.23 mg
Riboflavin B2 0.24 mg
Choline 0.083 mg
Vitamin D 0 IU
Vitamin C 0.2 mg
Vitamin B12 2.2 mcg
Niacin B3 2.7 mg
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Minerals
Sodium 520 mg
Zinc 3.6 mg
Copper 0.12 mg
Calcium 16 mg
Iron 2.9 mg
Manganese 0.079 mg
Magnesium 23 mg
Phosphorus 180 mg
Potassium 310 mg
Fluoride 0.024 mcg
Selenium 21 mcg
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Ingredients:
1 clove garlic, halved
2 lb skewers
6 slices French bread, .5 in. thick, toasted and hot
1 tbsp spicy brown mustard
3 tbsp light molasses
2 lb boneless round steaks, or top sirloin steaks, cut into 2 in. pieces
1 tbsp onion, grated
1/4 cup ketchup
2 tbsp Worcestershire sauce
Cooking Directions:Prepare grill. Combine first 5 ingredients in a bowl. Season with salt to taste. Add meat and toss to coat well. Thread steak chunks onto long skewers. Grill 10 minutes over medium heat for medium rare meat or until desired doneness, turning skewers occasionally and brushing with ketchup mixture. Lightly rub one side of hot toast with cut side of garlic clove. Serve warm toast with steak kabobs. |
Nutrition Facts
Calories 540
% Calories From Fat 25%
Total Fat 15g
Saturated Fats 5.5g
Mono-unsaturated Fats 6g
Poly-unsaturated Fats 1g
Cholesterol 88mg
Sodium 650mg
Total Carbohydrates 48g
Dietary Fiber 1.6g
Sugar 10g
Protein 54g
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Vitamins
Thiamin B1 0.39 mg
Vitamin K 3 mcg
Vitamin A 98 IU
Vitamin E 0.92 mg
Pantothenic Acid 1.2 mg
Vitamin B6 0.77 mg
Riboflavin B2 0.45 mg
Choline 190 mg
Vitamin D 0 IU
Vitamin B12 2.6 mcg
Vitamin C 2.7 mg
Niacin B3 11 mg
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Minerals
Sodium 650 mg
Zinc 8.5 mg
Copper 0.28 mg
Calcium 70 mg
Iron 7 mg
Manganese 0.54 mg
Magnesium 77 mg
Fluoride 35 mcg
Phosphorus 380 mg
Potassium 710 mg
Selenium 67 mcg
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Ingredients:
1/4 lb white mushrooms, or shitake mushrooms, sliced
4 cloves garlic, crushed
1-1/2 cups onions, minced
1-1/3 quarts low sodium chicken broth
1-1/2 cups Arborio rice
1 cup frozen baby peas
1 can (15 oz) red beans, or light red kidney beans
1/4 cup grated low fat Parmesan cheese
1 lb shrimp, peeled and deveined
1/3 cup parsley, finely chopped
1 tbsp olive oil
Cooking Directions:Sauté onion add garlic in oil in large saucepan until tender, 4-5 minutes; add mushrooms and cook 2-3 minutes longer. Stir in rice and cook 2-3 minutes. Heat broth to boiling in medium saucepan; reduce heat to low to keep mixture warm. Add 1 cup broth mixture to rice and cook, stirring constantly, until absorbed, 1-2 minutes. Add 2 cups broth mixture and simmer, stirring somewhat firm, 10-12 minutes. Add shrimp and remaining broth mixture to saucepan; simmer, stirring frequently, until rice is just tender and liquid absorbed, 6-10 minutes. Add beans and peas; cook until hot through, 2-3 minutes. Stir in parsley and cheese; season to taste with salt and pepper. Tip: Risotto can be prepared through the second step one day in advance. Spread rice mixture in jelly roll pan and cool; refrigerate rice, covered with plastic wrap, and remaining broth mixture overnight. To finish cooking, transfer rice mixture to large saucepan. Heat broth mixture to simmer; stir 1 cup broth into rice. Continue with the next step in recipe. Shitake mushrooms give the risotto a distinctive flavor; other mushroom, such as white or brown (cremini or baby bellas) can be substituted. Courtesy American Dry Bean Board. |
Nutrition Facts
Calories 290
% Calories From Fat 14%
Total Fat 4.5g
Saturated Fats 1.2g
Mono-unsaturated Fats 2.2g
Poly-unsaturated Fats 0.8g
Cholesterol 150mg
Sodium 920mg
Total Carbohydrates 35g
Dietary Fiber 6.5g
Sugar 5.1g
Protein 27g
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Vitamins
Thiamin B1 0.29 mg
Vitamin K 66 mcg
Vitamin A 1000 IU
Vitamin E 1.5 mg
Pantothenic Acid 1.1 mg
Vitamin B6 0.32 mg
Choline 100 mg
Riboflavin B2 0.24 mg
Vitamin D 4 IU
Vitamin B12 1.3 mcg
Vitamin C 15 mg
Niacin B3 5.7 mg
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Minerals
Sodium 920 mg
Zinc 3.3 mg
Copper 0.51 mg
Iron 5.6 mg
Calcium 140 mg
Manganese 0.62 mg
Magnesium 67 mg
Fluoride 0.44 mcg
Potassium 690 mg
Phosphorus 300 mg
Selenium 38 mcg
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Ingredients:
3/4 lb Italian-style peeled tomatoes, chopped and drained, reserving 1/3 cup juice
1-1/2 lb ground chicken breast
1 small onion, chopped
1/2 cup plain breadcrumbs
1 small green bell pepper, chopped
3 tbsp grated Parmesan cheese
1 egg
2 tsp Italian seasoning
1 clove garlic, crushed
1/2 cup shredded low fat mozzarella cheese
Cooking Directions:Preheat oven to 350°F. Combine reserved tomato juice and next 5 ingredients in a medium bowl. Add half the Italian seasoning and salt and pepper to taste. Mix thoroughly. Add ground chicken and mix well. Pat mixture evenly into lightly oiled 10 in. pie plate, pushing up sides to form a shell. Bake 25 minutes. While meat shell is baking, combine tomatoes, remaining Italian seasoning, and salt and pepper to taste in a non-reactive saucepan over medium heat. Simmer 10-15 minutes. Set aside. Remove meat shell from oven. Discard excess liquid. Sprinkle with mozzarella cheese. Add tomatoes, sprinkle with Parmesan and bake 15 minutes until meat shell is cooked throughout. Let stand 5 minutes before cutting and serving. |
Nutrition Facts
Calories 99
% Calories From Fat 25.5%
Total Fat 2.8g
Saturated Fats 1.1g
Mono-unsaturated Fats 0.9g
Poly-unsaturated Fats 0.5g
Cholesterol 40mg
Sodium 220mg
Total Carbohydrates 11g
Dietary Fiber 1.7g
Sugar 3.2g
Protein 7.3g
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Vitamins
Thiamin B1 0.13 mg
Vitamin A 640 IU
Vitamin K 11 mcg
Vitamin E 0.5 mg
Pantothenic Acid 0.24 mg
Vitamin B6 0.13 mg
Choline 28 mg
Riboflavin B2 0.14 mg
Vitamin D 3.5 IU
Vitamin C 18 mg
Vitamin B12 0.27 mcg
Niacin B3 1.1 mg
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Minerals
Sodium 220 mg
Zinc 0.88 mg
Copper 0.089 mg
Iron 1 mg
Calcium 160 mg
Manganese 0.22 mg
Magnesium 19 mg
Potassium 220 mg
Fluoride 2 mcg
Phosphorus 140 mg
Selenium 7.1 mcg
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Ingredients:
1 tbsp white wine vinegar
1 clove garlic, finely chopped
2 tsp soy sauce
1 tbsp ginger, finely chopped or grated
2 tsp Dijon mustard
1 tsp sugar
1/2 tsp olive oil, optional
1 lb bok choy, cut into 2 in. pieces
Cooking Directions:Place bok choy in a steamer basket over boiling water. Cover pan and steam 10 minutes or until stalks begin to turn translucent and are soft when pierced. Combine remaining ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well. Transfer bok choy to a bowl. Add dressing and toss. Serve hot. |
Nutrition Facts
Calories 29
% Calories From Fat 23.9%
Total Fat 0.8g
Saturated Fats 0.1g
Mono-unsaturated Fats 0.4g
Poly-unsaturated Fats 0.1g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrates 4.5g
Dietary Fiber 2g
Sugar 1.1g
Protein 1.9g
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Vitamins
Thiamin B1 0.053 mg
Vitamin K 0.35 mcg
Vitamin A 1100 IU
Vitamin E 0.085 mg
Pantothenic Acid 0.11 mg
Vitamin B6 0.22 mg
Riboflavin B2 0.056 mg
Choline 1.1 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0 mcg
Niacin B3 0.64 mg
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Minerals
Sodium 160 mg
Zinc 0.23 mg
Copper 0.042 mg
Calcium 39 mg
Iron 0.43 mg
Manganese 0.2 mg
Magnesium 13 mg
Fluoride 0.01 mcg
Phosphorus 50 mg
Potassium 270 mg
Selenium 0.59 mcg
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Ingredients:
salt and pepper. to taste
4 boneless, skinless chicken breast halves
1 tbsp olive oil
Cooking Directions:Rinse chicken breasts and pat dry. Brush with oil and season with salt and pepper to taste. Place chicken breasts in center of grill. Grill 10-12 minutes, or until tender and no longer pink inside, turning once halfway through cooking time. Tasty variations: Grilled chicken breasts can be sliced and served on top of a tossed green salad with a light vinaigrette dressing. Grilled chicken breasts make delicious sandwiches. Place grilled breast on a bun and top with lettuce and sliced tomato or a grilled red pepper half. Serve with your favourite dressing. |
Nutrition Facts
Calories 170
% Calories From Fat 33.9%
Total Fat 6.4g
Saturated Fats 1.3g
Mono-unsaturated Fats 3.5g
Poly-unsaturated Fats 1g
Cholesterol 73mg
Sodium 64mg
Total Carbohydrates 0g
Dietary Fiber 0g
Sugar 0g
Protein 27g
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Vitamins
Thiamin B1 0.06 mg
Vitamin A 18 IU
Vitamin K 2.3 mcg
Vitamin E 0.72 mg
Pantothenic Acid 0.83 mg
Vitamin B6 0.52 mg
Choline 73 mg
Riboflavin B2 0.098 mg
Vitamin D 0 IU
Vitamin B12 0.29 mcg
Vitamin C 0 mg
Niacin B3 12 mg
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Minerals
Sodium 64 mg
Zinc 0.86 mg
Copper 0.042 mg
Calcium 13 mg
Iron 0.91 mg
Manganese 0.015 mg
Magnesium 25 mg
Phosphorus 200 mg
Fluoride 0 mcg
Potassium 220 mg
Selenium 24 mcg
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Ingredients:
1 tbsp honey
1/3 cup orange juice
1 tsp cornstarch
1/4 cup cashews
1/2 tsp orange peel, grated (optional)
1 lb sugar snap peas
1/8 tsp salt
Cooking Directions:Cook peas to desired doneness as directed on package. Drain. Meanwhile, combine orange juice, honey, cornstarch and salt in a saucepan over medium heat. Mix until well blended. Cook 3-4 minutes, stirring constantly, until mixture boils and thickens. Stir in orange peel and cashews. Pour over peas and stir gently. |
Nutrition Facts
Calories 91
% Calories From Fat 29.7%
Total Fat 3g
Saturated Fats 0.6g
Mono-unsaturated Fats 1.6g
Poly-unsaturated Fats 0.6g
Cholesterol 0mg
Sodium 54mg
Total Carbohydrates 13g
Dietary Fiber 2.6g
Sugar 8g
Protein 3.6g
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Vitamins
Thiamin B1 0.072 mg
Vitamin K 25 mcg
Vitamin A 1000 IU
Vitamin E 0.41 mg
Pantothenic Acid 0.75 mg
Vitamin B6 0.15 mg
Riboflavin B2 0.11 mg
Choline 20 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 24 mg
Niacin B3 0.57 mg
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Minerals
Sodium 54 mg
Zinc 0.71 mg
Copper 0.2 mg
Calcium 49 mg
Iron 2.2 mg
Manganese 0.26 mg
Magnesium 38 mg
Phosphorus 74 mg
Fluoride 0.25 mcg
Potassium 230 mg
Selenium 1.3 mcg
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Ingredients:
2 tbsp dill, chopped
1 lemon, zest grated, juiced
1 orange, zest grated, juiced
1 tsp whole grain mustard
4 salmon steaks
2 tbsp unsalted butter
1 tbsp olive oil
Cooking Directions:Combine orange and lemon zest and juice, oil and mustard in a bowl. Season with salt and pepper to taste. Place salmon steaks in a dish, pour over the mixture, cover and marinate 1-2 hours in the refrigerator. Combine butter, dill and salt and pepper to taste in another bowl. Place on a sheet of plastic wrap and roll up to form a log shape. Chill until firm, then cut into 8 rounds. Preheat grill to medium. Grill salmon 15-20 minutes, turning and basting occasionally with marinade. Serve immediately with the herb butter rounds. |
Nutrition Facts
Calories 470
% Calories From Fat 38.3%
Total Fat 20g
Saturated Fats 6g
Mono-unsaturated Fats 7g
Poly-unsaturated Fats 4.9g
Cholesterol 180mg
Sodium 220mg
Total Carbohydrates 6.8g
Dietary Fiber 2.1g
Sugar 3.1g
Protein 64g
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Vitamins
Thiamin B1 0.53 mg
Vitamin K 2.6 mcg
Vitamin A 620 IU
Vitamin E 0.72 mg
Pantothenic Acid 2.3 mg
Vitamin B6 0.62 mg
Choline 4.1 mg
Riboflavin B2 0.21 mg
Vitamin D 0 IU
Vitamin B12 8.6 mcg
Vitamin C 38 mg
Niacin B3 21 mg
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Minerals
Sodium 220 mg
Zinc 1.8 mg
Copper 0.33 mg
Calcium 74 mg
Iron 2.7 mg
Manganese 0.059 mg
Magnesium 89 mg
Potassium 1100 mg
Phosphorus 740 mg
Fluoride 0.2 mcg
Selenium 140 mcg
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Ingredients:
6 oz asparagus, cut diagonally into 1 in. pieces
1 carrot, cut diagonally into 1 in. pieces
1 zucchini, sliced
1 red bell pepper, seeded and cut into thin strips
1/2 cup fresh basil, chopped
1 cup ricotta cheese
1/4 cup grated Parmesan cheese
3/4 lb fettuccine pasta
2 cloves garlic, crushed
2 tbsp unsalted butter
1/2 cup heavy cream
Cooking Directions:Place carrots and asparagus in a steamer basket over boiling water. Cover and steam 3 minutes. Add zucchini and steam another 3 minutes. Remove steamer basket and rinse vegetables under cold water. Drain and set aside. Cook pasta in boiling salted water 8-10 minutes until al dente. Drain and set aside. Combine ricotta and heavy cream in a blender or bowl and mix until smooth. Melt butter in a large heavy nonstick skillet over medium heat. Sauté garlic and bell pepper 1 minute (do not brown garlic). Stir in ricotta mixture and bring to a boil, stirring occasionally. Stir in remaining vegetables, pasta, Parmesan cheese, basil and salt and pepper to taste. Toss until heated throughout and serve. |
Nutrition Facts
Calories 580
% Calories From Fat 35.7%
Total Fat 23g
Saturated Fats 14g
Mono-unsaturated Fats 6g
Poly-unsaturated Fats 1.3g
Cholesterol 73mg
Sodium 170mg
Total Carbohydrates 73g
Dietary Fiber 5.2g
Sugar 5.8g
Protein 23g
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Vitamins
Thiamin B1 0.88 mg
Vitamin K 37 mcg
Vitamin A 4200 IU
Vitamin E 1.7 mg
Pantothenic Acid 0.89 mg
Vitamin B6 0.43 mg
Choline 43 mg
Riboflavin B2 0.67 mg
Vitamin D 7.8 IU
Vitamin C 50 mg
Vitamin B12 0.39 mcg
Niacin B3 7.2 mg
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Minerals
Sodium 170 mg
Zinc 2.7 mg
Copper 0.4 mg
Iron 4.5 mg
Calcium 260 mg
Manganese 1.1 mg
Magnesium 77 mg
Fluoride 21 mcg
Potassium 590 mg
Phosphorus 370 mg
Selenium 65 mcg
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Ingredients:
6 lb skinless chicken pieces
1 envelope barbecue coating mix
Cooking Directions:Preheat oven to 350°F. Dip chicken pieces into a bowl of water. Empty coating mix into plastic bag. Add chicken pieces, 2 at a time, to bag and shake to coat. Arrange chicken in a 9x13 in. foil-lined baking pan. Repeat process with remaining chicken pieces, sprinkling any remaining mixture over top. Bake uncovered about 50 minutes, without turning. Spoon pan drippings over before serving.Nutritionist Recommended For: |
Nutrition Facts
Calories 590
% Calories From Fat 29%
Total Fat 19g
Saturated Fats 5g
Mono-unsaturated Fats 6.4g
Poly-unsaturated Fats 4.7g
Cholesterol 320mg
Sodium 320mg
Total Carbohydrates 0g
Dietary Fiber 0g
Sugar 0g
Protein 96g
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Vitamins
Thiamin B1 0.26 mg
Vitamin A 200 IU
Vitamin K 12 mcg
Vitamin E 0.92 mg
Pantothenic Acid 4.4 mg
Vitamin B6 1.3 mg
Riboflavin B2 0.79 mg
Choline 260 mg
Vitamin D 0 IU
Vitamin C 0 mg
Vitamin B12 1.2 mcg
Niacin B3 21 mg
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Minerals
Sodium 320 mg
Zinc 11 mg
Copper 0.27 mg
Iron 4.4 mg
Calcium 41 mg
Manganese 0.071 mg
Magnesium 82 mg
Fluoride 0 mcg
Phosphorus 630 mg
Potassium 840 mg
Selenium 65 mcg
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Ingredients:
8 boneless pork loin chops, about 4 oz each
1/2 cup dill relish
1 envelope barbecue coating mix
Cooking Directions:Preheat oven to 350°F. Dip pork chops into a bowl of water. Empty coating mix into plastic bag. Add pork chops, 2 at a time, to bag and shake to coat. Arrange pork in a 9x13 in. foil-lined baking pan. Repeat process with remaining pork chops, sprinkling any remaining mixture over top. Bake, covered, about 25 minutes, without turning. Spoon pan drippings over before serving. Serve pork with relish.Nutritionist Recommended For: |
Nutrition Facts
Calories 170
% Calories From Fat 38.1%
Total Fat 7.2g
Saturated Fats 2.5g
Mono-unsaturated Fats 3.3g
Poly-unsaturated Fats 0.5g
Cholesterol 58mg
Sodium 210mg
Total Carbohydrates 5.3g
Dietary Fiber 0.5g
Sugar 0g
Protein 21g
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Vitamins
Thiamin B1 0.64 mg
Vitamin K 0 mcg
Vitamin A 45 IU
Vitamin E 0 mg
Pantothenic Acid 0.53 mg
Vitamin B6 0.29 mg
Riboflavin B2 0.24 mg
Choline 0 mg
Vitamin D 0 IU
Vitamin B12 0.5 mcg
Vitamin C 0.56 mg
Niacin B3 3.8 mg
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Minerals
Sodium 210 mg
Zinc 1.7 mg
Copper 0.062 mg
Calcium 23 mg
Iron 0.76 mg
Manganese 0.016 mg
Magnesium 21 mg
Phosphorus 180 mg
Fluoride 0 mcg
Potassium 310 mg
Selenium 34 mcg
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Ingredients:
4 boneless, skinless chicken breast halves
1 lime, cut into wedges
1/2 cup purchased jerk sauce
Cooking Directions:Prepare grill or broiler. Place chicken in a dish and pour jerk sauce over. Turn to coat completely. Grill or broil chicken about 8 minutes, turning and brushing with any additional sauce frequently during cooking. Serve with lime. |
Nutrition Facts
Calories 190
% Calories From Fat 15.2%
Total Fat 3.2g
Saturated Fats 0.9g
Mono-unsaturated Fats 1.1g
Poly-unsaturated Fats 0.7g
Cholesterol 73mg
Sodium 410mg
Total Carbohydrates 13g
Dietary Fiber 0.7g
Sugar 8.4g
Protein 27g
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Vitamins
Thiamin B1 0.068 mg
Vitamin K 0.92 mcg
Vitamin A 100 IU
Vitamin E 0.48 mg
Pantothenic Acid 0.88 mg
Vitamin B6 0.54 mg
Riboflavin B2 0.11 mg
Choline 75 mg
Vitamin D 0 IU
Vitamin C 5.1 mg
Vitamin B12 0.29 mcg
Niacin B3 12 mg
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Minerals
Sodium 410 mg
Zinc 0.92 mg
Copper 0.078 mg
Calcium 22 mg
Iron 1.1 mg
Manganese 0.086 mg
Magnesium 30 mg
Phosphorus 200 mg
Fluoride 0 mcg
Potassium 300 mg
Selenium 24 mcg
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Ingredients:
1 tsp garlic, pressed
2 tbsp yellow or white miso paste
1 lb soba noodles
1 tbsp mirin wine
2 tsp sesame seeds
3 tbsp lemon juice
1 tsp ginger, grated
3 scallions, minced
2 tbsp parsley, chopped
Cooking Directions:Cook soba noodles in a large pan of boiling water about 5 minutes. Drain and rinse with cold water. Combine noodles, scallions and parsley in a bowl. Combine next 4 ingredients in a separate bowl. Then mix in miso, working out the lumps with the back of a spoon. Thin if necessary with a little water, drop by drop. Combine with noodle mixture and chill. Garnish with sesame seeds. |
Nutrition Facts
Calories 280
% Calories From Fat 4.2%
Total Fat 1.3g
Saturated Fats 0.2g
Mono-unsaturated Fats 0.4g
Poly-unsaturated Fats 0.6g
Cholesterol 0mg
Sodium 810mg
Total Carbohydrates 60g
Dietary Fiber 0.7g
Sugar 0.7g
Protein 12g
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Vitamins
Thiamin B1 0.39 mg
Vitamin K 38 mcg
Vitamin A 190 IU
Vitamin E 0.066 mg
Pantothenic Acid 0.77 mg
Vitamin B6 0.21 mg
Riboflavin B2 0.12 mg
Choline 5.5 mg
Vitamin D 0 IU
Vitamin B12 0.0046 mcg
Vitamin C 6.7 mg
Niacin B3 2.6 mg
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Minerals
Sodium 810 mg
Zinc 1.6 mg
Copper 0.22 mg
Calcium 40 mg
Iron 2.5 mg
Manganese 1.1 mg
Magnesium 81 mg
Phosphorus 210 mg
Fluoride 0 mcg
Potassium 250 mg
Selenium 0.57 mcg
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Ingredients:
1/2 cup canned sliced mushrooms, or fresh
1/2 cup Marsala wine
1/4 cup fresh lemon juice
1/4 cup flour
4 boneless, skinless chicken breasts
2 tsp lemon zest
2 tsp lemon pepper
1/2 cup chicken stock
1 tbsp vegetable oil
1/4 tsp salt
Cooking Directions:Mix first three ingredients and use to coat chicken. Heat oil in a skillet. Brown chicken on both sides and set aside. Add wine and cook on low heat until hot. Add remaining ingredients. Cook for about 8-10 minutes, stirring occasionally, until sauce is partially reduced. Return chicken to skillet, spoon sauce over chicken, and cook for 8-10 minutes, or until chicken is done. Serve with remaining sauce. Serve over rice if desired. |
Nutrition Facts
Calories 410
% Calories From Fat 22%
Total Fat 10g
Saturated Fats 2.1g
Mono-unsaturated Fats 2.8g
Poly-unsaturated Fats 4g
Cholesterol 150mg
Sodium 400mg
Total Carbohydrates 14g
Dietary Fiber 1.1g
Sugar 1.6g
Protein 56g
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Vitamins
Thiamin B1 0.22 mg
Vitamin K 2.6 mcg
Vitamin A 44 IU
Vitamin E 1.7 mg
Pantothenic Acid 1.9 mg
Vitamin B6 1.1 mg
Riboflavin B2 0.27 mg
Choline 160 mg
Vitamin D 4.1 IU
Vitamin B12 0.58 mcg
Vitamin C 8.6 mg
Niacin B3 25 mg
|
Minerals
Sodium 400 mg
Zinc 2 mg
Copper 0.19 mg
Calcium 40 mg
Iron 2.8 mg
Manganese 0.2 mg
Magnesium 62 mg
Phosphorus 430 mg
Fluoride 0.37 mcg
Potassium 570 mg
Selenium 52 mcg
|
Ingredients:
4 cloves garlic, crushed
1 lb cooked shrimp, peeled, deveined, and drained
1 cup dill, finely chopped
2 cups Asiago cheese, grated
1/2 cup white wine
3-1/3 cups canned plum tomatoes, drained, coarsely chopped, juice reserved
3 cups small shell pasta
1/4 tsp cayenne
1 cup tomato sauce
Cooking Directions:Preheat oven to 400°F. Cook pasta in a large pot of boiling water about 6 minutes, until partially cooked. Drain. Combine garlic with juice from tomatoes and wine in a heavy nonreactive saucepan over medium heat. Bring to a boil, stirring frequently. Simmer 5-7 minutes, until most of liquid has evaporated. Stir in tomatoes, tomato sauce and cayenne. Bring to a boil. Add shrimp, pasta, dill and half the cheese. Mix thoroughly. Transfer to a shallow baking dish. Sprinkle with remaining cheese. Bake 15-20 minutes, or until heated through. |
Nutrition Facts
Calories 350
% Calories From Fat 28.3%
Total Fat 11g
Saturated Fats 6.1g
Mono-unsaturated Fats 3.1g
Poly-unsaturated Fats 1g
Cholesterol 180mg
Sodium 890mg
Total Carbohydrates 26g
Dietary Fiber 2.7g
Sugar 4.7g
Protein 33g
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Vitamins
Thiamin B1 0.24 mg
Vitamin A 1300 IU
Vitamin K 8.5 mcg
Vitamin E 2.2 mg
Pantothenic Acid 0.53 mg
Vitamin B6 0.28 mg
Choline 81 mg
Riboflavin B2 0.32 mg
Vitamin D 0 IU
Vitamin C 17 mg
Vitamin B12 1.9 mcg
Niacin B3 3.9 mg
|
Minerals
Sodium 890 mg
Zinc 3 mg
Copper 0.39 mg
Iron 4.2 mg
Calcium 430 mg
Manganese 0.45 mg
Magnesium 68 mg
Potassium 570 mg
Fluoride 59 mcg
Phosphorus 420 mg
Selenium 51 mcg
|
Ingredients:
1 tsp cumin seed
2 tsp olive oil
1 tbsp lime juice
1/2 tsp salt (optional)
1-1/2 cups canned crushed tomatoes
1/2 lb onions, chopped
1/2 tsp oregano, or 1 tsp fresh, chopped
2 tbsp pine nuts (optional)
1/2 cup salsa
3 oz green chilies, drained and chopped (wear rubber gloves)
2 tbsp cilantro, or parsley, minced
4 aluminum foil
1 lb boneless, skinless chicken breast halves, cut into .5 in. cubes
1 cup water
4 large flour tortillas
1 clove garlic, crushed
Cooking Directions:Preheat oven to 200°F. Wrap tortillas in aluminum foil and warm in oven 10-15 minutes. Heat oil in a heavy nonstick skillet over medium high heat. Sauté chicken 8-10 minutes or until browned. Add onion and garlic and sauté 2-3 minutes. Stir in next 7 ingredients. Increase heat to high and bring to a boil. Cover skillet and reduce heat to low. Simmer 20 minutes or until chicken is tender. Stir in lime juice. Transfer to a platter. Sprinkle with pine nuts and keep warm. Serve chicken wrapped in warm tortillas with salsa. |
Nutrition Facts
Calories 520
% Calories From Fat 26%
Total Fat 15g
Saturated Fats 3.1g
Mono-unsaturated Fats 6.7g
Poly-unsaturated Fats 3.9g
Cholesterol 96mg
Sodium 1200mg
Total Carbohydrates 52g
Dietary Fiber 5.1g
Sugar 9g
Protein 44g
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Vitamins
Thiamin B1 0.56 mg
Vitamin K 15 mcg
Vitamin A 410 IU
Vitamin E 2.5 mg
Pantothenic Acid 1.4 mg
Vitamin B6 0.93 mg
Riboflavin B2 0.39 mg
Choline 120 mg
Vitamin D 0 IU
Vitamin C 30 mg
Vitamin B12 0.39 mcg
Niacin B3 19 mg
|
Minerals
Sodium 1200 mg
Zinc 2.3 mg
Copper 0.43 mg
Calcium 180 mg
Iron 5.8 mg
Manganese 0.99 mg
Magnesium 87 mg
Phosphorus 430 mg
Potassium 860 mg
Fluoride 66 mcg
Selenium 48 mcg
|
Ingredients:
2 tsp peanut oil
1 cup long-grain white rice
3 scallions, trimmed and thinly sliced crosswise
4 cloves garlic, crushed
2 tbsp ginger, minced
1/4 tsp chili pepper flakes, crushed
1 cup water
3 tbsp cilantro, or parsley, minced
1 cup chicken stock
Cooking Directions:Heat water and stock in a medium saucepan over medium high heat. Stir in rice and bring to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed. While rice is cooking, heat peanut oil in a wok or heavy nonstick skillet over high heat. Add garlic, ginger, scallions and chili pepper. Stir-fry 30 seconds or until fragrant. Remove from heat. Fluff rice with a fork and stir in ginger mixture and cilantro. |
Nutrition Facts
Calories 100
% Calories From Fat 28.8%
Total Fat 3.2g
Saturated Fats 0.6g
Mono-unsaturated Fats 1.4g
Poly-unsaturated Fats 0.9g
Cholesterol 1.8mg
Sodium 92mg
Total Carbohydrates 16g
Dietary Fiber 0.6g
Sugar 1.3g
Protein 3.1g
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Vitamins
Thiamin B1 0.099 mg
Vitamin K 26 mcg
Vitamin A 210 IU
Vitamin E 0.51 mg
Pantothenic Acid 0.19 mg
Vitamin B6 0.13 mg
Choline 8.7 mg
Riboflavin B2 0.072 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 3.6 mg
Niacin B3 1.7 mg
|
Minerals
Sodium 92 mg
Zinc 0.38 mg
Copper 0.093 mg
Calcium 22 mg
Iron 0.86 mg
Manganese 0.27 mg
Magnesium 12 mg
Potassium 140 mg
Phosphorus 44 mg
Fluoride 58 mcg
Selenium 4.8 mcg
|
Ingredients:
2 cloves garlic, finely chopped
3 tbsp ginger, chopped
2 jalapeno peppers, seeded and chopped
3 tbsp lime juice
1/4 tsp turmeric
4 salmon fillets, about 6 oz each
1/4 cup cilantro, chopped
1 tbsp olive oil
Cooking Directions:Combine first 4 ingredients in a blender or food processor. Process until smooth, adding a little water if necessary. Add next 3 ingredients and mix thoroughly. Transfer mixture to a shallow dish. Add fish fillets and toss to coat well. Cover and marinate 10 minutes in the refrigerator. Spread enough marinade to cover bottom of a large, heavy nonstick skillet. Add fish fillets to skillet. Spread remaining marinade over fish fillets. Cover skillet tightly and cook over medium low heat 15 minutes until fish is opaque throughout. |
Nutrition Facts
Calories 410
% Calories From Fat 30.7%
Total Fat 14g
Saturated Fats 2.3g
Mono-unsaturated Fats 5.4g
Poly-unsaturated Fats 4.7g
Cholesterol 170mg
Sodium 210mg
Total Carbohydrates 2.8g
Dietary Fiber 0.4g
Sugar 0.5g
Protein 64g
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Vitamins
Thiamin B1 0.5 mg
Vitamin A 470 IU
Vitamin K 5.9 mcg
Vitamin E 0.58 mg
Pantothenic Acid 2.2 mg
Vitamin B6 0.64 mg
Riboflavin B2 0.19 mg
Choline 3 mg
Vitamin D 0 IU
Vitamin B12 8.6 mcg
Vitamin C 7.5 mg
Niacin B3 21 mg
|
Minerals
Sodium 210 mg
Zinc 1.8 mg
Copper 0.28 mg
Calcium 49 mg
Iron 2.7 mg
Manganese 0.12 mg
Magnesium 87 mg
Phosphorus 740 mg
Fluoride 0 mcg
Potassium 1100 mg
Selenium 140 mcg
|
Ingredients:
1 bunch cilantro, small
2 garlic cloves, smashed
1/4 cup Thai sweet and sour dipping sauce
1 small bunch fresh mint
1/4 cup unsalted peanuts, chopped
6 boneless chicken breast halves, with skin, about 8 oz each
1 tsp black pepper, coarsely ground
3 tbsp fish sauce
1/2 seeded cucumber, halved lengthwise and cut into thin half moons
1 head green leaf lettuce, or butter lettuce, washed and dried
Cooking Directions:Coarsely chop half of the cilantro and place in a blender or food processor. Add the garlic, fish sauce, and pepper. Process to a paste. Place the chicken in a large bowl. Add the paste and toss well to coat. Cover and refrigerate for at least 2 hours or up to overnight. Preheat the broiler. Line a rimmed baking sheet with foil. Place the chicken on the sheet, skin side down. Broil about 4 in. to 6 in. from the heat for 4 to 5 minutes. Turn the pieces over and broil until the skin is crisp and the chicken is cooked all the way through (the juices should run clear when the thickest area is pricked with a fork). Arrange the lettuce, cucumber, and mint on a large platter. Remove the stems from the remaining cilantro and add to the platter. Cut the chicken into .75 in. slices and place on the platter. Divide the dipping sauce among individual dipping bowls and sprinkle with the peanuts. To eat, take a lettuce leaf and tear it in half. Place a few cucumber slices, a few mint and cilantro leaves, and a slice or two of chicken on the leaf. Roll up into a snug bundle, dip into the sauce, and eat. |
Nutrition Facts
Calories 310
% Calories From Fat 27%
Total Fat 9.3g
Saturated Fats 2g
Mono-unsaturated Fats 3.9g
Poly-unsaturated Fats 2.5g
Cholesterol 110mg
Sodium 990mg
Total Carbohydrates 12g
Dietary Fiber 2.4g
Sugar 2.1g
Protein 44g
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Vitamins
Thiamin B1 0.21 mg
Vitamin K 170 mcg
Vitamin A 6800 IU
Vitamin E 1.3 mg
Pantothenic Acid 1.7 mg
Vitamin B6 0.98 mg
Choline 130 mg
Riboflavin B2 0.26 mg
Vitamin D 0 IU
Vitamin B12 0.49 mcg
Vitamin C 18 mg
Niacin B3 20 mg
|
Minerals
Sodium 990 mg
Zinc 1.9 mg
Copper 0.18 mg
Iron 2.8 mg
Calcium 75 mg
Manganese 0.55 mg
Magnesium 91 mg
Potassium 670 mg
Fluoride 0.67 mcg
Phosphorus 370 mg
Selenium 38 mcg
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Ingredients:
1 tbsp honey
1 tsp cornstarch
1/4 cup cashews
1 lb sugar snap peas
1/3 cup lemon juice
1/2 tsp lemon zest
Cooking Directions:Place snap peas in a steamer basket over boiling water. Cover pan and steam 10 minutes, or until tender. Drain and set aside. Meanwhile, combine lemon juice, honey, cornstarch and salt to taste in a saucepan over medium heat. Mix until well blended. Cook 3-4 minutes, stirring constantly, until mixture boils and thickens. Stir in lemon peel and cashews. Pour over snap peas and stir gently. |
Nutrition Facts
Calories 88
% Calories From Fat 29.7%
Total Fat 2.9g
Saturated Fats 0.6g
Mono-unsaturated Fats 1.6g
Poly-unsaturated Fats 0.6g
Cholesterol 0mg
Sodium 5mg
Total Carbohydrates 13g
Dietary Fiber 2.6g
Sugar 7.2g
Protein 3.6g
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Vitamins
Thiamin B1 0.064 mg
Vitamin K 25 mcg
Vitamin A 990 IU
Vitamin E 0.43 mg
Pantothenic Acid 0.73 mg
Vitamin B6 0.15 mg
Riboflavin B2 0.1 mg
Choline 20 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 23 mg
Niacin B3 0.52 mg
|
Minerals
Sodium 5 mg
Zinc 0.71 mg
Copper 0.2 mg
Calcium 49 mg
Iron 2.2 mg
Manganese 0.26 mg
Magnesium 37 mg
Phosphorus 73 mg
Potassium 220 mg
Fluoride 0.25 mcg
Selenium 1.3 mcg
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Ingredients:
1/2 cup lowfat sour cream
1-1/2 cups cauliflower florets
1/4 cup low fat cheddar cheese, shredded
1/2 cup salsa
1-1/2 cups fresh corn, cooked
1 tsp hot pepper sauce
1 tbsp light mayonnaise
Cooking Directions:Cook the cauliflower florets by steaming them over boiling water for 5 minutes until tender. Drain and set aside. Combine all sauce ingredients in a large saucepan and cook over medium heat until bubbly, stirring constantly. Add the cooked cauliflower and corn. Toss well and serve. Note: Ideally diabetics should meet with a professional dietitian to plan an individualized diet plan. There is no single diet that meets all the needs of everyone with diabetes. |
Nutrition Facts
Calories 97
% Calories From Fat 38%
Total Fat 4.1g
Saturated Fats 2g
Mono-unsaturated Fats 0.4g
Poly-unsaturated Fats 0.7g
Cholesterol 12mg
Sodium 210mg
Total Carbohydrates 13g
Dietary Fiber 2.1g
Sugar 2.8g
Protein 4.2g
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Vitamins
Thiamin B1 0.053 mg
Vitamin A 300 IU
Vitamin K 5.9 mcg
Vitamin E 0.36 mg
Pantothenic Acid 0.28 mg
Vitamin B6 0.17 mg
Riboflavin B2 0.063 mg
Choline 15 mg
Vitamin D 0 IU
Vitamin B12 0.023 mcg
Vitamin C 18 mg
Niacin B3 0.86 mg
|
Minerals
Sodium 210 mg
Zinc 0.38 mg
Copper 0.053 mg
Calcium 65 mg
Iron 0.41 mg
Manganese 0.12 mg
Magnesium 14 mg
Phosphorus 91 mg
Fluoride 7.6 mcg
Potassium 240 mg
Selenium 1.4 mcg
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Ingredients:
1 tbsp butteror margarine
1 cup all purpose flour
2 egg whites, lightly beaten
1/2 tsp baking powder
1/4 cup sugar
1-1/4 tsp anise extract
1/8 tsp salt
Cooking Directions:Preheat oven to 375°F. Combine butter and sugar, mixing thoroughly, then mix in egg whites and anise extract. In another bowl, combine the remaining ingredients. Add to first mixture, stirring until well-blended. Gently knead the dough on a lightly floured surface. Shape into a long roll, place on a greased baking sheet, and flatten to about 1 in. thick. Bake for 15 minutes. Place on a wire rack and let cool for 8-10 minutes. Cut roll into .5 in. diagonal slices. Place on baking sheet. Bake for 5 minutes. Turn cookies over and bake an additional 10 minutes. Place on wire rack and let cool completely (cookies will harden). |
Nutrition Facts
Calories 49
% Calories From Fat 14.7%
Total Fat 0.8g
Saturated Fats 0.5g
Mono-unsaturated Fats 0.2g
Poly-unsaturated Fats 0.1g
Cholesterol 1.9mg
Sodium 42mg
Total Carbohydrates 9.2g
Dietary Fiber 0.2g
Sugar 3.2g
Protein 1.3g
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Vitamins
Thiamin B1 0.062 mg
Vitamin K 0.086 mcg
Vitamin A 22 IU
Vitamin E 0.025 mg
Pantothenic Acid 0.043 mg
Vitamin B6 0.0037 mg
Riboflavin B2 0.058 mg
Choline 1 mg
Vitamin D 0.5 IU
Vitamin B12 0.0052 mcg
Vitamin C 0 mg
Niacin B3 0.47 mg
|
Minerals
Sodium 42 mg
Zinc 0.057 mg
Copper 0.012 mg
Calcium 12 mg
Iron 0.38 mg
Manganese 0.054 mg
Magnesium 2.2 mg
Phosphorus 24 mg
Fluoride 0.057 mcg
Potassium 15 mg
Selenium 3.5 mcg
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Ingredients:
2 tbsp fresh lime juice
2 tbsp fresh orange juice
2 tbsp sugar
2 cups Driscoll's fresh berries: strawberries, halved or quartered, blueberries, and raspberries
2 tbsp fresh lemon juice
Cooking Directions:Pour all ingredients except berries into a small saucepan and stir together. Place over medium heat and simmer to reduce to approximately 1/4 cup. Place the mixed berries into a mixing bowl and pour the glaze over them. Gently toss them with a rubber spatula and divide among serving dishes. Serve immediately. |
Nutrition Facts
Calories 63
% Calories From Fat 6%
Total Fat 0.4g
Saturated Fats 0g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0.2g
Cholesterol 0mg
Sodium 0.9mg
Total Carbohydrates 16g
Dietary Fiber 4.1g
Sugar 9.9g
Protein 0.8g
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Vitamins
Thiamin B1 0.031 mg
Vitamin A 41 IU
Vitamin K 4.8 mcg
Vitamin E 0.57 mg
Pantothenic Acid 0.23 mg
Vitamin B6 0.044 mg
Riboflavin B2 0.029 mg
Choline 8.8 mg
Vitamin D 0 IU
Vitamin C 26 mg
Vitamin B12 0 mcg
Niacin B3 0.42 mg
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Minerals
Sodium 0.92 mg
Zinc 0.27 mg
Copper 0.063 mg
Calcium 18 mg
Iron 0.45 mg
Manganese 0.42 mg
Magnesium 15 mg
Phosphorus 21 mg
Potassium 130 mg
Fluoride 0.062 mcg
Selenium 0.18 mcg
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Ingredients:
3 tbsp frozen orange juice concentrate, or cranberry or pineapple juice concentrate
2 cups fresh strawberries, stemmed
2/3 cup evaporated milk
3 tbsp light corn syrup
Cooking Directions:In blender container, blend all ingredients about 1 minute until smooth. Pour into 3 oz, wax-coated paper cups (one per serving). Place in shallow pan and insert a wooden craft stick or plastic spoon into the center of each. Freeze until firm, about 4 hours. After pops are frozen, they can be transferred to a reclosable plastic bag for freezer storage. To release pops from cups, dip briefly into hot water up to rim of cup. Note: Wooden craft sticks are available in hobby shops and variety stores. |
Nutrition Facts
Calories 63
% Calories From Fat 2.9%
Total Fat 0.2g
Saturated Fats 0g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0.1g
Cholesterol 0.8mg
Sodium 30mg
Total Carbohydrates 14g
Dietary Fiber 0.9g
Sugar 9.1g
Protein 2g
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Vitamins
Thiamin B1 0.043 mg
Vitamin K 0.94 mcg
Vitamin A 110 IU
Vitamin E 0.17 mg
Pantothenic Acid 0.25 mg
Vitamin B6 0.042 mg
Riboflavin B2 0.079 mg
Choline 9.1 mg
Vitamin D 17 IU
Vitamin C 34 mg
Vitamin B12 0.051 mcg
Niacin B3 0.24 mg
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Minerals
Sodium 30 mg
Zinc 0.3 mg
Copper 0.034 mg
Iron 0.26 mg
Calcium 72 mg
Manganese 0.16 mg
Magnesium 13 mg
Fluoride 5 mcg
Potassium 180 mg
Phosphorus 55 mg
Selenium 0.78 mcg
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Ingredients:
1 cup applesauce, chunky or regular
2 tbsp orange juice concentrate
11 oz mandarin orange segments, drained
10 oz fresh strawberries
1 cup grapes (optional)
Cooking Directions:Combine all ingredients in a bowl. Spoon fruit mixture into individual dishes or paper cups. Freeze until firm. Remove from freezer about 30 minutes before serving. |
Nutrition Facts
Calories 74
% Calories From Fat 3.3%
Total Fat 0.3g
Saturated Fats 0g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0.1g
Cholesterol 0mg
Sodium 2.4mg
Total Carbohydrates 19g
Dietary Fiber 1.7g
Sugar 15g
Protein 0.7g
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Vitamins
Thiamin B1 0.051 mg
Vitamin K 5 mcg
Vitamin A 49 IU
Vitamin E 0.32 mg
Pantothenic Acid 0.13 mg
Vitamin B6 0.064 mg
Choline 6.6 mg
Riboflavin B2 0.044 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 39 mg
Niacin B3 0.35 mg
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Minerals
Sodium 2.4 mg
Zinc 0.11 mg
Copper 0.082 mg
Iron 0.45 mg
Calcium 14 mg
Manganese 0.23 mg
Magnesium 11 mg
Potassium 190 mg
Fluoride 7.3 mcg
Phosphorus 23 mg
Selenium 0.37 mcg
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Ingredients:
1/4 cup honey
1 tsp vanilla extract
1 cup plain lowfat yogurt
1/4 cup unsweetened apple juice
1 tbsp fresh lemon juice
5 small nectarines, chopped
1 cup water
Cooking Directions:Combine the nectarines, water, and honey in a saucepan. Cook over medium heat until the nectarines are soft. Purée the mixture in a blender or food processor. Stir in the lemon juice, vanilla, and apple juice. Chill until cool. Whisk the yogurt into the nectarine mixture. Pour into an 8x8 in. pan and freeze until crystals form around the edges, about 45 minutes. Stir the crystals into the middle of the pan and return to the freezer. When the mixture is lightly frozen through, whip it until it is light in color. Spoon the mixture into a storage container and freeze until firm. Let soften at room temperature for 10 minutes before serving. |
Nutrition Facts
Calories 120
% Calories From Fat 7.4%
Total Fat 1g
Saturated Fats 0.4g
Mono-unsaturated Fats 0.3g
Poly-unsaturated Fats 0.1g
Cholesterol 2.4mg
Sodium 31mg
Total Carbohydrates 27g
Dietary Fiber 1.9g
Sugar 24g
Protein 3.3g
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Vitamins
Thiamin B1 0.058 mg
Vitamin K 2.4 mcg
Vitamin A 380 IU
Vitamin E 0.84 mg
Pantothenic Acid 0.46 mg
Vitamin B6 0.055 mg
Choline 13 mg
Riboflavin B2 0.12 mg
Vitamin D 0 IU
Vitamin C 7.5 mg
Vitamin B12 0.23 mcg
Niacin B3 1.3 mg
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Minerals
Sodium 31 mg
Zinc 0.59 mg
Copper 0.11 mg
Iron 0.43 mg
Calcium 84 mg
Manganese 0.085 mg
Magnesium 18 mg
Potassium 340 mg
Fluoride 34 mcg
Phosphorus 88 mg
Selenium 1.5 mcg
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Ingredients:
1-1/2 cups apple juice
3 Golden Delicious apples, cored
1-1/2 tsp lemon peel, grated
1/8 tsp ground ginger
Cooking Directions:Peel top half of each apple. Combine remaining ingredients in a large heavy pan over medium high heat. Bring to a boil. Reduce heat to low and cook 5 minutes, uncovered. Set apples into pan with juice. Cover,and continue to cook 15 minutes, or until apples are just tender, turning apples and basting frequently. Using a slotted spoon, remove apples from pan and cut in half. Place each half in a serving dish and keep warm. Strain the juice, return it to the pan and boil over medium high heat until reduced to 1 cup. Serve apples with warm juice. |
Nutrition Facts
Calories 77
% Calories From Fat 2.7%
Total Fat 0.2g
Saturated Fats 0g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0.1g
Cholesterol 0mg
Sodium 2.8mg
Total Carbohydrates 20g
Dietary Fiber 2.3g
Sugar 16g
Protein 0.3g
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Vitamins
Thiamin B1 0.029 mg
Vitamin K 2 mcg
Vitamin A 50 IU
Vitamin E 0.18 mg
Pantothenic Acid 0.096 mg
Vitamin B6 0.057 mg
Riboflavin B2 0.035 mg
Choline 4.3 mg
Vitamin D 0 IU
Vitamin C 5.4 mg
Vitamin B12 0 mcg
Niacin B3 0.15 mg
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Minerals
Sodium 2.8 mg
Zinc 0.058 mg
Copper 0.039 mg
Iron 0.35 mg
Calcium 11 mg
Manganese 0.11 mg
Magnesium 6.6 mg
Fluoride 3 mcg
Phosphorus 14 mg
Potassium 170 mg
Selenium 0.08 mcg
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Ingredients:
9 wooden sticks
9 paper cups, about 3 oz volume
1-1/2 lb chunky applesauce
3/4 cup frozen grape juice concentrate, thawed
Cooking Directions:Combine juice and apple sauce in a bowl and blend well. Fill each cup with about 1/3 cup juice mixture. Put cups in freezer. After about 1 hour of freezing, insert sticks. Freeze about 2 hours, until firm. Remove cups to serve. |
Nutrition Facts
Calories 8
% Calories From Fat 2.9%
Total Fat 0g
Saturated Fats 0g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0g
Cholesterol 0mg
Sodium 0.2mg
Total Carbohydrates 2g
Dietary Fiber 0g
Sugar 2g
Protein 0.1g
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Vitamins
Thiamin B1 0.0084 mg
Vitamin A 1.9 IU
Vitamin K 0 mcg
Vitamin E 0.0082 mg
Pantothenic Acid 0.039 mg
Vitamin B6 0.0091 mg
Choline 1.6 mg
Riboflavin B2 0.0045 mg
Vitamin D 0 IU
Vitamin C 6.9 mg
Vitamin B12 0 mcg
Niacin B3 0.045 mg
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Minerals
Sodium 0.21 mg
Zinc 0.01 mg
Copper 0.0068 mg
Iron 0.029 mg
Calcium 1.6 mg
Manganese 0.0041 mg
Magnesium 2.3 mg
Potassium 28 mg
Phosphorus 2.9 mg
Fluoride 0 mcg
Selenium 0.021 mcg
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Ingredients:
2 small packages sugar-free strawberry gelatin
2 packages vanilla instant pudding
2 cups fresh strawberries, sliced
1 angel food cake, torn into bite-size pieces
1 cup frozen dessert topping
Cooking Directions:Cover the bottom of a 13x9 in. baking dish with cake pieces. Prepare gelatin with hot water according to package directions. Fill a one-cup measure loosely with strawberries. Add cold water to the one-cup mark. Stir into hot gelatin mixture. Repeat process with remaining strawberries, stirring into gelatin mixture. Pour evenly over cake pieces. Chill 1 hour. Mix pudding according to package directions and pour over top of gelatin. Chill completely. Spread whipped topping over top and serve. |
Nutrition Facts
Calories 120
% Calories From Fat 13.5%
Total Fat 1.8g
Saturated Fats 1.4g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0.1g
Cholesterol 0mg
Sodium 270mg
Total Carbohydrates 21g
Dietary Fiber 0.6g
Sugar 19g
Protein 4.5g
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Vitamins
Thiamin B1 0.012 mg
Vitamin K 1 mcg
Vitamin A 13 IU
Vitamin E 0.14 mg
Pantothenic Acid 0.049 mg
Vitamin B6 0.014 mg
Riboflavin B2 0.03 mg
Choline 3.6 mg
Vitamin D 0 IU
Vitamin C 16 mg
Vitamin B12 0.0046 mcg
Niacin B3 0.12 mg
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Minerals
Sodium 270 mg
Zinc 0.062 mg
Copper 0.13 mg
Iron 0.18 mg
Calcium 13 mg
Manganese 0.12 mg
Magnesium 5.2 mg
Fluoride 1.2 mcg
Phosphorus 130 mg
Potassium 52 mg
Selenium 2.8 mcg
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Ingredients:
4 fresh mint sprigs
1/2 cup raspberries
4 cups mango or papaya, sliced
Cooking Directions:Arrange mango slices on individual serving plates. Sprinkle with raspberries and garnish with a sprig of mint. |
Nutrition Facts
Calories 120
% Calories From Fat 4.1%
Total Fat 0.6g
Saturated Fats 0.1g
Mono-unsaturated Fats 0.2g
Poly-unsaturated Fats 0.1g
Cholesterol 0mg
Sodium 3.5mg
Total Carbohydrates 30g
Dietary Fiber 4g
Sugar 25g
Protein 1g
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Vitamins
Thiamin B1 0.1 mg
Vitamin A 1300 IU
Vitamin K 8.1 mcg
Vitamin E 2 mg
Pantothenic Acid 0.31 mg
Vitamin B6 0.23 mg
Choline 14 mg
Riboflavin B2 0.1 mg
Vitamin D 0 IU
Vitamin C 50 mg
Vitamin B12 0 mcg
Niacin B3 1.1 mg
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Minerals
Sodium 3.5 mg
Zinc 0.13 mg
Copper 0.2 mg
Iron 0.32 mg
Calcium 20 mg
Manganese 0.15 mg
Magnesium 18 mg
Fluoride 0 mcg
Potassium 280 mg
Phosphorus 23 mg
Selenium 1 mcg
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Ingredients:
1-1/2 kiwi fruit, peeled and thinly sliced
1/2 lb strawberries, hulled and halved
1/2 honeydew melon, cut into small chunks
1/2 cantaloupe, cut into small chunks
1/4 cup fresh orange juice
1/4 cup fresh mint, finely chopped
1-1/2 tbsp granulated sugar
2 tbsp fresh lemon juice
Cooking Directions:Mix all ingredients in a bowl. Toss gently. Chill 2-3 hours and serve cold. |
Nutrition Facts
Calories 88
% Calories From Fat 4.6%
Total Fat 0.4g
Saturated Fats 0.1g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0.2g
Cholesterol 0mg
Sodium 24mg
Total Carbohydrates 22g
Dietary Fiber 2.5g
Sugar 18g
Protein 1.4g
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Vitamins
Thiamin B1 0.076 mg
Vitamin A 1700 IU
Vitamin K 12 mcg
Vitamin E 0.44 mg
Pantothenic Acid 0.29 mg
Vitamin B6 0.14 mg
Riboflavin B2 0.039 mg
Choline 14 mg
Vitamin D 0 IU
Vitamin C 80 mg
Vitamin B12 0 mcg
Niacin B3 0.96 mg
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Minerals
Sodium 24 mg
Zinc 0.26 mg
Copper 0.091 mg
Calcium 26 mg
Iron 0.53 mg
Manganese 0.22 mg
Magnesium 24 mg
Fluoride 2.2 mcg
Phosphorus 34 mg
Potassium 460 mg
Selenium 0.99 mcg
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Ingredients:
5 strawberries
1 Jonathan apple, or other fresh apple
1 ripe banana
1 fresh peach
5 kiwi fruit
4 skewers
Cooking Directions:Cut all the fruit into bite size pieces. Thread, alternating the fruit, onto skewers and serve. |
Nutrition Facts
Calories 130
% Calories From Fat 5.6%
Total Fat 0.8g
Saturated Fats 0.1g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0.4g
Cholesterol 0mg
Sodium 3.8mg
Total Carbohydrates 32g
Dietary Fiber 5.6g
Sugar 21g
Protein 2g
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Vitamins
Thiamin B1 0.055 mg
Vitamin A 250 IU
Vitamin K 41 mcg
Vitamin E 1.8 mg
Pantothenic Acid 0.38 mg
Vitamin B6 0.2 mg
Riboflavin B2 0.072 mg
Choline 15 mg
Vitamin D 0 IU
Vitamin C 100 mg
Vitamin B12 0 mcg
Niacin B3 0.92 mg
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Minerals
Sodium 3.8 mg
Zinc 0.28 mg
Copper 0.19 mg
Calcium 41 mg
Iron 0.58 mg
Manganese 0.27 mg
Magnesium 32 mg
Phosphorus 55 mg
Fluoride 4.3 mcg
Potassium 540 mg
Selenium 0.58 mcg
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Ingredients:
3/4 cup diet lemon-lime soda pop
2 fresh pineapple slices
1/2 cup orange juice
Cooking Directions:Chop the pineapple and process in a blender or food processor for a few seconds until it is well crushed. Mix together the orange juice and lemon-lime soda. Divide the crushed pineapple between 2 glasses and top with the juice mixture. Serve chilled. |
Nutrition Facts
Calories 110
% Calories From Fat 2.5%
Total Fat 0.3g
Saturated Fats 0g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0.1g
Cholesterol 0mg
Sodium 8.4mg
Total Carbohydrates 27g
Dietary Fiber 2.4g
Sugar 21g
Protein 1.4g
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Vitamins
Thiamin B1 0.18 mg
Vitamin A 200 IU
Vitamin K 1.2 mcg
Vitamin E 0.055 mg
Pantothenic Acid 0.46 mg
Vitamin B6 0.21 mg
Riboflavin B2 0.069 mg
Choline 12 mg
Vitamin D 0 IU
Vitamin C 110 mg
Vitamin B12 0 mcg
Niacin B3 1 mg
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Minerals
Sodium 8.4 mg
Zinc 0.23 mg
Copper 0.23 mg
Calcium 32 mg
Iron 0.63 mg
Manganese 1.6 mg
Magnesium 27 mg
Fluoride 0 mcg
Phosphorus 23 mg
Potassium 290 mg
Selenium 0.22 mcg
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Ingredients:
2 tangerines, peeled and segmented
1 tbsp fresh mint, chopped
2 pink grapefruits, peeled and segmented
2 fresh mint sprigs, to garnish
2 tbsp orange liqueur (optional)
2 tbsp orange juice
2 tsp honey
Cooking Directions:Combine tangerine and grapefruit segments in a bowl. Stir in chopped mint. Stir together orange juice, liqueur if desired, and honey in a separate bowl and pour over fruit. Toss gently. Cover and chill at least 1 hour to blend flavors. Serve garnished with mint if desired. |
Nutrition Facts
Calories 95
% Calories From Fat 2.7%
Total Fat 0.3g
Saturated Fats 0g
Mono-unsaturated Fats 0g
Poly-unsaturated Fats 0.1g
Cholesterol 0mg
Sodium 1.3mg
Total Carbohydrates 20g
Dietary Fiber 2.3g
Sugar 17g
Protein 1.2g
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Vitamins
Thiamin B1 0.079 mg
Vitamin K 0.0077 mcg
Vitamin A 1500 IU
Vitamin E 0.26 mg
Pantothenic Acid 0.48 mg
Vitamin B6 0.093 mg
Choline 15 mg
Riboflavin B2 0.046 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 60 mg
Niacin B3 0.53 mg
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Minerals
Sodium 1.3 mg
Zinc 0.14 mg
Copper 0.086 mg
Iron 0.23 mg
Calcium 34 mg
Manganese 0.042 mg
Magnesium 17 mg
Fluoride 2.2 mcg
Potassium 270 mg
Phosphorus 21 mg
Selenium 0.46 mcg
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Ingredients:
6 ice cubes
1/2 cup water
1/2 tsp vanilla extract
1 tbsp unflavored powdered gelatin
1/2 cup canned pumpkin
1/8 tsp allspice
2 tbsp sugar
2/3 cup dry skim milk
1/8 tsp ground cinnamon
Cooking Directions:Pour water into small saucepan. Sprinkle gelatin over top and let stand 5 minutes. Place mixture over medium heat. Cook 2 minutes stirring constantly until gelatin is dissolved. Transfer gelatin to blender. Add remaining ingredients, except ice cubes. Process mixture until smooth. Add one ice cube at a time, blending well after each ice cube is added. Divide mixture into individual dessert bowls. Cover and refrigerate at least 2 hours before serving. |
Nutrition Facts
Calories 110
% Calories From Fat 2%
Total Fat 0.2g
Saturated Fats 0.2g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0g
Cholesterol 4mg
Sodium 110mg
Total Carbohydrates 20g
Dietary Fiber 0.9g
Sugar 18g
Protein 7.6g
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Vitamins
Thiamin B1 0.09 mg
Vitamin K 4.9 mcg
Vitamin A 5200 IU
Vitamin E 0.33 mg
Pantothenic Acid 0.84 mg
Vitamin B6 0.09 mg
Choline 37 mg
Riboflavin B2 0.33 mg
Vitamin D 0 IU
Vitamin C 2.7 mg
Vitamin B12 0.81 mcg
Niacin B3 0.31 mg
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Minerals
Sodium 110 mg
Zinc 0.87 mg
Copper 0.046 mg
Iron 0.5 mg
Calcium 260 mg
Manganese 0.067 mg
Magnesium 30 mg
Fluoride 24 mcg
Potassium 420 mg
Phosphorus 210 mg
Selenium 5.7 mcg
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Ingredients:
1-1/2 cups light frozen whipped topping, thawed, or whipped cream
4 cups strawberries, hulled, half crushed, half sliced
1 tbsp milk
1 angel food cake
Cooking Directions:Cut cake horizontally into 3 layers. Place 1 cake layer on serving plate. Combine half the crushed strawberries and 1-1/2 cup whipped topping in a bowl. Stir in milk. Spread half the strawberry mixture on cake layer. Arrange half the sliced strawberries on top of the strawberry mixture. Repeat layers, ending with cake. Frost top and sides of cake with remaining whipped topping. Refrigerate at least 1 hour before serving. Decorate top and sides with strawberry slices. Store in refrigerator. |
Nutrition Facts
Calories 49
% Calories From Fat 25.7%
Total Fat 1.4g
Saturated Fats 1.1g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0.1g
Cholesterol 0.3mg
Sodium 29mg
Total Carbohydrates 8.6g
Dietary Fiber 1g
Sugar 6g
Protein 0.9g
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Vitamins
Thiamin B1 0.018 mg
Vitamin K 1.4 mcg
Vitamin A 14 IU
Vitamin E 0.19 mg
Pantothenic Acid 0.073 mg
Vitamin B6 0.026 mg
Riboflavin B2 0.03 mg
Choline 3.1 mg
Vitamin D 0.51 IU
Vitamin C 30 mg
Vitamin B12 0.026 mcg
Niacin B3 0.21 mg
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Minerals
Sodium 29 mg
Zinc 0.091 mg
Copper 0.028 mg
Iron 0.23 mg
Calcium 20 mg
Manganese 0.2 mg
Magnesium 7.7 mg
Fluoride 2.2 mcg
Phosphorus 30 mg
Potassium 94 mg
Selenium 1.1 mcg
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