Serves 4
4 ounces salmon, 4 asparagus, 2 tablespoons sauce, calories 269, fat 12g, carbs 3g, protein 33g
You might need to buy:
- reduced fat sour cream or Greek yogurt
- reduced fat or light mayonnaise
- fresh or 1/2 teaspoon dried dill
- Juice of 1/2 lemon
- Kosher salt and freshly ground black pepper
- Olive oil
Makes 4 salmon cakes, Calories 185, fat 7g, carbs 4g, protein 22g
You might need to buy:
- Hellman's Light mayonnaise
- Old Bay or favorite cajun or seasoning blend
- Juice of half a lemon
- olive oil
Serves 8: Calories 83; Fat 4g; Carb 0g; Protein 18 g
You might need to buy:
- mayonnaise
- Dijon mustard
- scallions finely minced
- Old Bay seasoning
- lump or jumbo lump crab
- melted butter
Per 2 tablespoon serving
Calories 42, fat 4g, carbs 2g, protein 2g
You might need to buy:
- peanut butter
- soy sauce
- fresh lime juice
- crushed red pepper
- toasted sesame oil
Makes 1 cup
Per 2 tablespoon Serving
Calories 32, total fat 3g, carbs 1g (sugar 0), protein 0g
You might need to buy:
- Smuckers Strawberry Sugar Free Preserves
- balsamic vinegar
- Dijon mustard
- Sea salt and freshly ground black pepper
- olive oil
per 1/4 cup: Calories 90, Fat 7 , Carbs 2, Protein 6
You might need to buy:
- vegetable oil
- Hellmann's Light mayonnaise
- Fage Greek yogurt
Per crepe: Calories 74, fat 3g, carbs 7g, protein 12g
You might need to buy:
- large eggs
- skim milk
- table salt
- Splenda Granular
- vanilla extract
- all purpose flour
- Vegetable oil cooking spray
- Ricotta lightly blended with Splenda
Per Serving: Calories 202; Protein 16 g; Fat 12 g; Carb s7 g; Sugar 3 g; Sodium 272 mg
You might need to buy:
- milk
- Italian seasoning
- pepper
- salt
- baking powder
- flour
- Vegetable cooking spray
- cottage cheese
- cream cheese cubed
- cubed sharp cheddar
Per Serving: Calories 90; Protein 7 g; Fat 5 g; Carbs 1 g; Sugar 2 g; Sodium 24 mg
You might need to buy:
- Salt and pepper
- Greek yogurt
- Hellmanns Light Mayonnaise
- hard cooked eggs
- Fresh chive or smoked paprika