WLS portion 1 cap, Calories 48, fat 2g, carbs 3g, protein 4g
You might need to buy:
- olive oil
- Kosher salt and freshly ground black pepper
- Jimmy Dean Italian sausage
- Progresso Italian flavored bread crumbs
You might need to buy:
- reserved liquid from can of chickpeas
- salt
- olive oil
WLS portion 2 tablespoons, Calories 34, fat 3g, carbs .5g, protein 1g
You might need to buy:
- grated Parmesan cheese
- Kosher salt and freshly ground black pepper
- panko or plain breadcrumbs
Per Serving of Dip: Calories 119; Protein 6 g; Fat 9 g; Carbs 4 g; Sugar 0 g; Sodium 79 mg
You might need to buy:
- large cloves garlic
- water
- tahini
- Zest from one lemon
- Juice from one lemon
- Kosher salt
- cumin
- chopped cilantro
- red pepper flakes
- olive oil
Makes 4 servings.
Per Serving: Calories 109; Protein 4 g; Fat 2 g; Carbs 12 g; Sugar 0 g; Sodium 564 mg
You might need to buy:
- Salt
- Spices of your choice
You might need to buy:
- Juice of one lime
- chili powder
- cumin
- olive oil
- Kosher salt and freshly ground black pepper
Per Serving: Calories 137; Protein 8 g; Fat 9 g; Carbs 5 g; Sugar 3 g; Sodium 120 mg
You might need to buy:
- Vegetable cooking spray
- butter
- chopped onion
- flour
- milk
- fat-free half & half
- shredded cheddar cheese
- Knorr dry vegetable soup mix
Calories per crisp 30, fat 1g, carbs 0g, protein 2g
You might need to buy:
- thinly sliced Genoa salami
- Freshly ground black pepper
You might need to buy:
- crimini or white mushrooms
- Hellmann's or Best Foods mayo
- Splenda
- cayenne pepper
Serves 4
Calories 216, fat 11g, carbs 3g, protein 26g
You might need to buy:
- garlic powder
- ground cumin
- chili powder
- Kosher salt and freshly ground black pepper
- Hellmann’s Light or reduced fat mayonnaise
- Low-sodium chicken broth