CALORIES 346(19% from fat); FAT 7.4g (sat 4.8g,mono 1g,poly 0.6g); PROTEIN 35g; CHOLESTEROL 120mg; CALCIUM 139mg; SODIUM 767mg; FIBER 1.7g; IRON 4.2mg; CARBOHYDRATE 33.8g
(serving size: 5 chicken fingers)
- fat-free buttermilk
- crushed cornflakes
- garlic powder
- salt
- curry powder
- ground red pepper
- Cooking spray
1 cup serving
CALORIES 186(11% from fat); FAT 2.2g (sat 1g,mono 0.7g,poly 0.1g); PROTEIN 5.4g; CHOLESTEROL 4mg; CALCIUM 112mg; SODIUM 244mg; FIBER 2.1g; IRON 0.9mg; CARBOHYDRATE 35.1g
- water
- chopped fresh or 1 teaspoon dried rubbed sage
- olive oil
- diced onion
- uncooked Arborio or other short-grain rice
- dry white wine
- chopped fresh or 1/4 teaspoon dried thyme
- salt
- black pepper
- Cooking spray
2 pts
CALORIES 122(16% from fat); FAT 2.2g (sat 1.1g,mono 0.5g,poly 0.1g); PROTEIN 3.6g; CHOLESTEROL 6mg; CALCIUM 40mg; SODIUM 290mg; FIBER 2g; IRON 0.3mg; CARBOHYDRATE 22g
- freshly ground black pepper
- salt
- shredded extrasharp cheddar cheese
- chopped green onions
- Cooking spray
CALORIES 260(28% from fat); FAT 8g (sat 2.4g,mono 3.5g,poly 1g); PROTEIN 24.2g; CHOLESTEROL 53mg; CALCIUM 171mg; SODIUM 694mg; FIBER 4g; IRON 2.6mg; CARBOHYDRATE 22.8g
(serving size: about 1 1/2 cups salad and 2 cheese toasts)
- low-fat buttermilk
- light mayonnaise
- fresh lime juice
- salt
- ground red pepper
- bagged chopped romaine lettuce
- thinly sliced green onions
- chopped fresh cilantro
CALORIES 73(35% from fat); FAT 2.8g (sat 0.8g,mono 1.2g,poly 0.4g); PROTEIN 3.3g; CHOLESTEROL 2mg; CALCIUM 60mg; SODIUM 234mg; FIBER 2.4g; IRON 1.2mg; CARBOHYDRATE 10.8g
- chopped fresh parsley
- extra-virgin olive oil
- Cooking spray
- black pepper
CALORIES 199(14% from fat); FAT 3g (sat 1.1g,mono 0.5g,poly 0.4g); PROTEIN 7.8g; CHOLESTEROL 5mg; CALCIUM 150mg; SODIUM 300mg; FIBER 3.9g; IRON 2.8mg; CARBOHYDRATE 38g
- whole garlic heads
- diced onion
- diced carrot
- low-salt chicken broth
- salt
- pepper
- bay leaf
- 2% low-fat milk
- chopped fresh parsley
- ground turkey
- shredded pepper jack cheese on 1/2-1 TBSP real bacon bits.
- avocado
- tomato
- lettuce
- light hamburger bun
1 pt
- medium-sized banana
- Splenda No Calorie Sweetener
- vanilla extract
10 servings, about 1/2 cup each
- KRAFT Reduced Fat Parmesan Style Grated Topping
- KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
- chopped fresh parsley
CALORIES 7(0.0% from fat); FAT 0.0g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.0g; CHOLESTEROL 0.0mg; CALCIUM 0.0mg; SODIUM 0.0mg; FIBER 0.1g; IRON 0.0mg; CARBOHYDRATE 1.9g
Yield 1 cup serving 1 tbsp
- blueberries
- white wine vinegar
- sugar
- small bay leaf