282 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 50 g carbohydrates; 0 g added sugars;10 g protein;11 g fiber;467 mg sodium; 416 mg potassium.
serves 6
You might need to buy:
- extra-virgin olive oil
- chopped pitted green olives
- red-wine vinegar
- salt
- freshly ground pepper
- whole-wheat angel hair pasta
291 calories; 8 g fat ( 2 g sat , 3 g mono ); 12 mg cholesterol; 48 g carbohydrates; 12 g protein; 9 g fiber; 756 mg sodium; 526 mg potassium.
serves 4
You might need to buy:
- Canola or olive oil cooking spray
- salt
- shredded part-skim mozzarella cheese
- extra-virgin olive oil
- baby spinach
serves 6
You might need to buy:
- cooked basmati rice
- For the marinate:
- fat free greek-style yogurt
- lime juice
- cumin
- paprika
- cardamom
- salt
- pepper
- For the sauce:
- tomato sauce
- evaporated skim milk
- cumin
- paprika
- cayenne
- cardamom
- salt
- pepper
You might need to buy:
- all-purpose flour
- baking powder
- kosher salt
- sugar
- pure vanilla extract
- vegetable oil
- For the glaze:
- confectioners’ sugar
- Freshly squeezed lemon juice
serves 1
You might need to buy:
- plain Greek yogurt
- egg
- freshly grated Parmesan cheese
- salt
- ground cinnamon
- cayenne pepper
- Freshly ground black pepper
serves 6
You might need to buy:
- chopped fresh dill
- grated lemon rind
- fresh lemon juice
- cold water
- extra-virgin olive oil
- salt
- black pepper
serves 4
You might need to buy:
- coarsely chopped yellow squash
- coarsely chopped zucchini
- chopped red onion
- salt
- freshly ground black pepper
- white balsamic vinegar
- extravirgin olive oil
- Dijon mustard
- finely chopped fresh rosemary
100 calories, 3g fat, 5g protein, 17g carbs, 2g fiber
serves 8
You might need to buy:
- red wine vinegar
- ground cumin
- black beans
- extra-virgin olive oil
- Salt and pepper to taste
serves 6
You might need to buy:
- Kosher salt
- rice blend
- Finely grated zest and juice of 1 lime
- peanut or vegetable oil
- sugar
- Freshly ground pepper
- chopped mango
- chopped fresh cilantro
- chopped salted roasted peanuts
serves 6
You might need to buy:
- Brussels sprouts
- good olive oil
- kosher salt
- freshly ground black pepper