Winter 2012 issue 35 gr CARB 1 chicken breast half and 1 cup rice mixture/serving 344 calories/serving Exchanges: 1 vegetable 2 starch 3.5 lean meat
- butter
- coarsely chopped onion
- coarsely shredded carrot
- chopped sweet red pepper
- reduced-sodium chicken broth
- uncooked long grain brown rice
- water
- no-salt-added tomato paste
- recipe Tandoori Spice Mixture
- butter
- Snipped fresh cilantro
- Tandoori Spice Mixture::
- yellow curry powder
- garam masala
- ground ginger
- ground cumin
- coriander
- cardamon
- cinnamon
- salt
- black pepper
Winter 2012 38 gr Serving size 1 cup 323 cal Exchanges: 1 vegetable 2 starch 2 lean meat 1 fat
- butter
- all-purpose flour
- no-salt added tomato sauce
- reduced-sodium chicken broth
- chili powder
- ground cumin
- ground cinnamon
- chopped green sweet pepper
- chopped onion
Winter 2012 issue - Serving size 1 1/3 cup, 40 gr Carb - 240 calories EXCHANGES: 2 vegetable 2 starch 2 lean meat
- reduced-sodium chicken broth
- hoisin sauce
- grated fresh ginger
- cornstarch
- crushed red pepper
- sliced bok choy
- celery
- sliced carrots
- chopped green sweet pepper
- cooked brown rice
- cashews
- sliced green onions
Permalink at: http://www.tasteofhome.com/Recipes/Creamy-Spinach-Casserole-2
- fat-free milk
- grated Parmesan cheese
- herb seasoned stuffing cubes
NOOCH or nutritional yeast — http://www.hungryhungryhippie.com/wtf-ingredients-nooch/
- ground raw cashews
- chickpeas
- garlic powder
- veggie broth powder
- all purpose flour
- cornstarch mixed with 2 tbsp water to make a slurry
- yellow curry powder
- full fat coconut milk
- nutritional yeast
- sprinkling of paprika
- salt and pepper to taste
- 11⁄4 teaspoons saffron
- hot water
- extra-virgin olive oil
- Freshly ground pepper
- 1⁄2 cup chopped white onion
- 11⁄4 teaspoons smoked paprika
- chopped cauliflower florets
- chopped tomatoes
- vegetable stock
- Valencia or Arborio rice
Permalink at: http://www.kalynskitchen.com/2008/02/recipes-for-swiss-chard-and-mushroom.html
You can substitute 1/4 Almond Meal for the panko and make it South Beach Friendly
- Spike Seasoning
- 100% whole wheat Panko crumbs
- soy sauce or Tamari
- salt
- red pepper flakes
adapted from AllRecipes
http://nancycreative.com/2012/01/26/arkansas-green-beans/
- bacon
- brown sugar
- soy sauce
- garlic powder
PermaLink at: http://nancycreative.com/2010/07/28/parmesan-cheddar-squash-casserole/
- chopped fresh chives
- minced fresh parsley
- sour cream
- salt
- pepper
- garlic salt
from Eating Well Fast & Flavorful Meatless Meals - 30 June 2012 — This was very hot – I think half the chili might do with a tomato note added as well.
- low-fat plain yogurt
- salt
- ENCHILADAS
- water
- vegetable broth
- mild-to-medium hot red New Mexican chile powder
- minced white onion
- canola oil
- RED CHILE SAUCE