1/2 of a Califlower Pizza

cals: 511kcal | fat: 25.04g | carbs: 30.24g | prot: 45.46g
Includes: Egg, Garlic, Kroger Coarse Kosher Salt, Mushrooms, Bell Peppers, Sargento Light Mozzarella String Cheese, Monterey Jack Cheese, marinara, Cauliflower. 


Apple and Spice Muffin

cals: 115kcal | fat: 1.57g | carbs: 22.34g | prot: 4.37g
Includes: egg, whole wheat flour, ceylon cinnamon, dried cherries, dried cranberries, milk 1%, corn meal, whey low baking sugar, baking powder, morton light salt, ginger, apple, dried apricots, chobani greek yogurt, all-purpose flour. 


Apple Pie with Soy Whole wheat applesauce buttermilk crust

cals: 155kcal | fat: 0.84g | carbs: 32.66g | prot: 7.03g
Includes: whole wheat flour, lemon juice, sugar free applesauce, lowfat buttermilk, milk 1%, apple, defatted soy flour, salt substitute, sodium free baking powder, whey low sugar, tapioca starch. 


Apple Turnover with Crescent Roll Dough

cals: 208kcal | fat: 6.06g | carbs: 36.83g | prot: 3.22g
Includes: apple, lemon juice, whey low sugar, all purpose flour, cinnamon, kosher salt, nutmeg, crescent. 


Apple Turnover with Whole Wheat Pizza crust

cals: 118kcal | fat: 1.17g | carbs: 24.65g | prot: 2.64g
Includes: pizza crust, apple, lemon juice, whey low baking sugar, all purpose flour, cinnamon, salt substitute, nutmeg. 


Apple Turnovers with Shortening Dough

cals: 207kcal | fat: 6.79g | carbs: 33.27g | prot: 4.33g
Includes: apple, lemon juice, whey low baking sugar, cinnamon, kosher salt, nutmeg, kosher salt, baking powder, 1% fat milk, crisco shortening, tapioca starch, white whole wheat flour. 


Apple Turnovers with Whole Wheat Dough

cals: 322kcal | fat: 1.87g | carbs: 70.40g | prot: 10.85g
Includes: apple (without skin), lemon juice, whey low baking sugar, all purpose flour, cinnamon, kosher salt, nutmeg, ground, Dry Yeast, warm water, honey, whole wheat flour, all purpose flour, kosher salt, egg. 


Apricot Oatmeal Bars

cals: 202kcal | fat: 5.70g | carbs: 35.15g | prot: 4.60g
Includes: all purpose flour, whole wheat flour, morton lite salt, baking soda, cinnamon, egg, Whey Low Brown Sugar, Oikos greek yogurt, water, Molasses, canola oil, Quaker rolled oats, Dried Apricots, Raisins, Whey Low Powdered Sugar, 1% milk. 


Bagel Dog

cals: 223kcal | fat: 4.16g | carbs: 34.66g | prot: 13.55g
Includes: Whole Wheat Flour, Water, Bakers Yeast (Active Dry), Honey, Gold Medal All-Purpose Flour, Morton Lite Salt Mixture, Oscar Mayer Lean Beef Franks. 
"First recipe"


Baked Oven Fries

cals: 164kcal | fat: 2.52g | carbs: 33.35g | prot: 2.90g
Includes: Baked Potato (Peel Not Eaten), Red or Cayenne Pepper, Black Pepper, White Pepper, Paprika, Garlic Powder, Onion Powder, olive oil, Cornstarch. 


Banana Pancakes

cals: 203kcal | fat: 7.00g | carbs: 27.65g | prot: 9.66g
Includes: Bananas, Egg, Baking Powder (Low Sodium). 
"From various websites"


Blueberry Pie (revised)

cals: 256kcal | fat: 6.66g | carbs: 44.27g | prot: 9.13g
Includes: whole wheat flour, unsalted butter, blueberries, cinnamon, nutmeg, 1% milk, lemon juice, Whey Low Sugar, tapioca starch, all-purpose flour, defatted soy flour, morton lite salt, low sodium baking powder, low fat buttermilk. 


Blueberry Pocket Pie

cals: 251kcal | fat: 10.17g | carbs: 36.82g | prot: 4.87g
Includes: Blueberries, lemon juice, cornstarch, cinnamon, nutmeg, whole wheat flour, 1% milk, Whey low sugar, all-purpose, light salt Morton, low sodium baking powder, crisco shortening. 


Breakfast Omelet Muffin

cals: 178kcal | fat: 10.70g | carbs: 4.17g | prot: 15.96g
Includes: Egg, Young Green Onions, The Butcher's Cut Oven Roasted Turkey Breast 97% Fat Free, Cos or Romaine Lettuce, Kraft Natural Shredded 2% Milk Reduced Fat Sharp Cheddar Cheese, Hot Chili Pepper. 


Breakfast turnover

cals: 356kcal | fat: 12.38g | carbs: 38.42g | prot: 25.42g
Includes: mexican cheese, egg, jalapeno, yeast, honey, whole wheat flour, egg white, cayenne pepper, Turkey Smoked Sausage, chopped green chiles, all-purpose flour, morton lite salt. 


Canadian Cheese Soup with Pumpernickel Croutons

cals: 220kcal | fat: 7.83g | carbs: 23.72g | prot: 16.42g
Includes: pumpernickel bread, i can't believe, 1% milk, paprika, black pepper, carrot, celery, onion, all-purpose flour, salt substitute, Reduced Fat 2% Milk Natural Sharp Cheddar Cheese, Unsalted Cooking Stock Chicken. 


Cauliflower Pizza Slice

cals: 112kcal | fat: 6.33g | carbs: 3.98g | prot: 10.45g
Includes: Egg, Cooked Cauliflower (from Fresh), Garlic, Mushrooms, Kroger Coarse Kosher Salt, Bell Peppers, Monterey Jack Cheese, Sargento Light Mozzarella String Cheese. 


Cheese Enchilada Casserole (Cooking Light)

cals: 323kcal | fat: 10.68g | carbs: 37.45g | prot: 19.58g
Includes: Tomatoes, Young Green Onions, Kraft Natural Shredded 2% Milk Reduced Fat Sharp Cheddar Cheese, Cottage Cheese (Lowfat 1% Milkfat), Ortega Original Taco Sauce, Chili Powder, Garlic, Corn Tortillas, Western Family Shredded Monterey Jack Cheese. 


Cherry Pocket Pie

cals: 201kcal | fat: 6.34g | carbs: 32.08g | prot: 4.64g
Includes: pitted tart cherries, tapioca starch, whey low baking sugar, almond extract, vanilla extract, all purpose flour, baking powder (low sodium), 1% Milk, crisco vegetable shortening, morton lite salt, white whole wheat flour. 


Cherry Turnover with Whole Wheat dough

cals: 209kcal | fat: 0.66g | carbs: 46.14g | prot: 7.43g
Includes: vanilla extract, warm water, whole wheat flour, tart cherries, tapioca, whey low baking sugar, almond extract, dry yeast, honey, all purpose flour, morton lite salt. 


Cherry Turnovers with Sausage roll dough

cals: 227kcal | fat: 0.63g | carbs: 52.28g | prot: 5.98g
Includes: whole wheat flour, cherries, tapioca starch, sugar substitute, water, honey, almond extract, vanilla extract, dry yeast, all-purpose flour, salt substitute. 


Cherry Vanilla Frozen Yogurt

cals: 175kcal | fat: 0.22g | carbs: 32.47g | prot: 12.15g
Includes: cherries, whey low sugar, vanilla extract, peppermint schnapps, water, oikos vanilla greek yogurt. 


Chicken and Sausage Stew

cals: 321kcal | fat: 13.04g | carbs: 35.98g | prot: 16.28g
Includes: Chicken Breast, Young Green Onions, Olive Oil, Celery, Thyme (Dried), Bertolli Marinara Sauce, Gold Medal All-Purpose Flour, Onions, Bell Peppers, Johnsonville Andouille Smoked Sausage, Garlic, McCormick Crushed Red Pepper Flakes, Village Harvest Organic Brown Basmati Rice, Imagine Foods Organic Free Range Chicken Broth Low Sodium. 
"Cooking Light One dish meals, page 38"


Chicken Helper Chipolte

cals: 366kcal | fat: 16.46g | carbs: 17.16g | prot: 36.04g
Includes: Chicken Breast, 1% Fat Milk, Vegetable Oil, Unsalted Butter Stick, basmati rice. 


Chicken Tortilla Soup

cals: 252kcal | fat: 8.61g | carbs: 13.83g | prot: 28.18g
Includes: chicken breast, Stir Fry Vegetables, onion, jalapeno, water, garlic, Red Hot Blues, Fire Roasted Diced Tomatoes, bell pepper, organic free range chicken broth low sodium. 
"Diabetic Slow Cooking Recipes"


Chicken with Garlic and Shallots and Basmati rice

cals: 334kcal | fat: 8.77g | carbs: 37.72g | prot: 26.87g
Includes: Black Pepper, Olive Oil, Skinless Chicken Breast, Diamond Crystal Kosher Salt, Village Harvest Organic Brown Basmati Rice. 


Chupe de Pollo con Chipolte (Chicken Chowder with Chipolte)

cals: 227kcal | fat: 7.37g | carbs: 23.12g | prot: 17.43g
Includes: chicken, cilantro, oregano, thyme, chicken bullion sodium free, whipping cream, olive oil, onion, carrot, celery, garlic, red potatoes, hominy, plum tomato, adobo, ground cumin. 
"Cooking Light"


Cold Mushroom Salad with Cilantro and Cumin

cals: 162kcal | fat: 13.83g | carbs: 9.43g | prot: 2.90g
Includes: mushrooms, olive oil, cumin, garlic, kosher salt, cayenne pepper, lemon juice, cilantro. 
"Spicy Mushrooms from Vegan Deli"


Cooks Illustrated Gingerbread

cals: 162kcal | fat: 5.01g | carbs: 26.95g | prot: 2.01g
Includes: Egg, Vegetable Oil, Beer, Ginger (Ground), Black Pepper, Baking Soda, Domino Sugar Light Brown Sugar, Molasses, Granulated Sugar, Baking Powder (Low Sodium), Morton Lite Salt Mixture, Ginger, Baking Soda, Pillsbury All Purpose Flour, McCormick Ground Cinnamon. 
"With whey low, morton light salt, low salt baking powder and soda"


Corn and Chili Chowder

cals: 177kcal | fat: 1.46g | carbs: 37.48g | prot: 5.97g
Includes: cilantro, frozen corn, canola oil, Onions, chili pepper, Red Bell Pepper, yukon gold, low sodium chicken broth, pepper, salt substitute. 
"Saved by Soup page 145"


Country Rice and Sausage

cals: 199kcal | fat: 4.62g | carbs: 25.58g | prot: 16.71g
Includes: red pepper flakes, sage, onion, celery, carrots, parsley, Maple Flavored Sausage Patties, basmati rice, salt substitute. 
"Cooking Light Superfast Suppers"


Cream Cheese Icing

cals: 87kcal | fat: 5.28g | carbs: 24.91g | prot: 1.76g
Includes: Vanilla Extract, Philadelphia Reduced Fat Cream Cheese, Whey Low Powdered Sugar. 
"Cooking Light"


Creamy, Cheesy Double-Potato Hash Brown Casserole

cals: 317kcal | fat: 9.96g | carbs: 41.95g | prot: 16.42g
Includes: Bacon, Egg, Onions, Garlic, Daisy Light Sour Cream, Black Pepper, Swanson Unsalted Cooking Stock Chicken, Safeway White Whole Mushrooms, Diamond Crystal Kosher Salt, Sargento Reduced Fat Sharp Cheddar Cheese, Season's Choice Shredded Hash Brown Potatoes, Food Club Jalapeno Kettle Cooked Potato Chips, Parsley. 
"Cooking Light 9/2014"


Curried Chicken Bundles

cals: 149kcal | fat: 3.50g | carbs: 23.29g | prot: 5.94g
Includes: ricotta cheese, cayenne pepper, turkey, carrot, celery, whole grain italian bread dough, salt substitute, smuckers apricot preserves, ground cinnamon. 


Dinner at Taco Bell

cals: 800kcal | fat: 31.19g | carbs: 92.28g | prot: 36.05g
Includes: pintos and cheese, fresco crunchy taco, Diet Soda, Icedream (Cone). 


Dinner at Wendy's

cals: 570kcal | fat: 22.19g | carbs: 40.28g | prot: 55.05g
Includes: wendy's chili, Diet Soda, berry almond salad. 


Easy Corn Casserole

cals: 294kcal | fat: 12.35g | carbs: 42.03g | prot: 6.56g
Includes: unsalted butter, egg beaters, Sweet Corn Cream Style (No Salt Added), Corn Muffin Mix, Golden Sweet Corn Whole Kernel, oikos greek yogurt. 
"Cooking Light 1997 Annual Recipes"


Easy Maryland Crab Bisque

cals: 234kcal | fat: 12.17g | carbs: 18.87g | prot: 11.66g
Includes: milk, milk, haf and half, Campbell's Cream of Asparagus Soup, Sliced Mushrooms, chives, CAMPBL LW SOD CR MSHRM DOT, Fancy White Crabmeat. 
"Better Homes and Gardens Soups special Fall/Winter 2012"


Eat This Shepherd's Pie

cals: 455kcal | fat: 21.28g | carbs: 36.77g | prot: 30.22g
Includes: Russet Potatoes (Flesh and Skin, Baked), Kroger Unsalted Butter, 2% Fat Milk, Olive Oil, Onions, Carrots, Garlic, White Flour, Tomato Paste, Beef Stock, Lea & Perrins The Original Worcestershire Sauce, Green Peas (Frozen), Kroger Ground Sirloin. 
"From Eat This Not That Spring 2016"


Egg Roll Apple Pie

cals: 79kcal | fat: 0.22g | carbs: 17.70g | prot: 2.38g
Includes: lemon juice, cinnamon, sugar, tapioca starch, nutmeg, apple, salt substitute, egg roll wrap. 


English Muffin and Natural Peanut Butter

cals: 215kcal | fat: 8.50g | carbs: 31.00g | prot: 8.50g
Includes: Natural Creamy Peanut Butter, Honey Wheat English Muffins. 


Fat Free Whole Wheat Bread (bread machine)

cals: 140kcal | fat: 0.21g | carbs: 28.34g | prot: 5.20g
Includes: white whole wheat flour, Bread Flour, water, sugar, salt substitute, active dry yeast. 


Fennel and Halibut Chowder

cals: 136kcal | fat: 3.42g | carbs: 13.41g | prot: 12.31g
Includes: fennel, red pepper, halibut, carrots, thyme, vegetable broth Trader Joe's, olive oil, evaporated skim milk, Herbox Sodium Free Chicken Granulated Bouillon. 


Fire Roasted Tortilla Soup (MyFamilyMealPlan)

cals: 276kcal | fat: 4.09g | carbs: 33.11g | prot: 26.47g
Includes: Trader Joe's Organic Black Beans, Chili Powder, Cumin, Onions, Salsa, Yellow Sweet Corn (Kernels Cut Off Cob, Frozen), Lapreferida Dice Grn Chili, Fire Roasted Diced Tomatoes, Organic Free Range Chicken Broth Low Sodium, Chipotle Peppers in Adobo Sauce, Water, Maseca, Skinless Chicken Breast, Blue Corn Tortilla Chips. 


Fruit salad

cals: 109kcal | fat: 0.50g | carbs: 27.26g | prot: 1.76g
Includes: cantaloupe, blueberries, pineapple, strawberry, honeydew. 


Gingerbread Waffle

cals: 198kcal | fat: 6.09g | carbs: 29.05g | prot: 7.51g
Includes: Egg, Applesauce Unsweetened, Baking Powder (Low Sodium), Milk (1% Lowfat with Added Vitamin A), Canola Vegetable Oil, Ginger, Pillsbury All Purpose Flour, Gold Medal White Whole Wheat Flour, Baking Soda, Morton Lite Salt Mixture, Chobani 0% Plain Greek Yogurt (8 oz), Molasses, Reed's Crystallized Ginger. 


Greek Yogurt Pancakes

cals: 202kcal | fat: 2.48g | carbs: 28.19g | prot: 13.64g
Includes: Egg, Baking Soda, Stonyfield Farm Oikos Organic Vanilla Greek Yogurt, Gold Medal All-Purpose Flour. 
"As waffles - 1 waffle"


Grillades (Mom's)

cals: 323kcal | fat: 9.59g | carbs: 31.68g | prot: 27.43g
Includes: parsley, black pepper, Beef round steak, carrots, onion, water, bell pepper, hunts low sodium tomato paste, garlic, all purpose flour, salt substitute, basmati rice. 


Ground Beef and Noodle Bake (cooking light)

cals: 575kcal | fat: 18.94g | carbs: 59.97g | prot: 47.37g
Includes: whole wheat egg noodles, ground round, mushrooms, onion, garlic clove, tomato sauce low sodium, black pepper, kosher salt, lowfat cottage cheese, fat free sour cream, green onion, parmesan cheese, poppy seed, cheddar cheese. 


Ham, Swiss, and Green Bean Quiche

cals: 377kcal | fat: 22.68g | carbs: 21.83g | prot: 20.93g
Includes: Pie Crust (Unenriched, Frozen), Green String Beans, Egg, Cream (Half & Half, Fat Free), Morton Salt Substitute, HoneyBaked Honey Baked Ham, Boar's Head Lacey Swiss Cheese. 
"Modified recipe from My.Recipes for Ham, Swiss, and Spinach quiche"


Harvest Stew (Cook Healthy, Cook Quick)

cals: 392kcal | fat: 12.50g | carbs: 41.39g | prot: 28.59g
Includes: tomato, allspice, chipolte chili powder, ground cloves, bay leaf, black pepper, ground turkey, onion, garlic clove, sweet potato, red potato, carrots, beef broth, Habanero chile, water. 
"Somewhat adapted from cookbook"


Hash Brown Casserole with Bacon, Onions, and Cheese (Cooking Light)

cals: 293kcal | fat: 15.03g | carbs: 33.06g | prot: 9.60g
Includes: bacon, onion, garlic, hash brown, four cheese, green onions, fat free sour cream, salt, black pepper, cream of mushroom soup. 


Hearty Chicken and Rice Soup

cals: 120kcal | fat: 1.74g | carbs: 14.48g | prot: 9.95g
Includes: chicken, lime juice, celery, carrots, black pepper, thyme, low sodium chicken broth, onion, parsley, basmati rice. 
"Not spicy for my coming surgery"


Heathy Artisan Bread (Whole Wheat)

cals: 116kcal | fat: 0.60g | carbs: 24.08g | prot: 5.41g
Includes: whole wheat flour, all-purpose flour, granulated yeast, morton lite salt, vital wheat gluten, water. 


Honey Pecan Chicken

cals: 690kcal | fat: 30.80g | carbs: 31.33g | prot: 71.18g
Includes: chicken breast, eggs, orange peel, black pepper, lemon juice, panko bread crumbs, all purpose flour, olive oil, pecan halves, corn starch, kosher salt, mandarin oranges, honey. 
"Betty's Chicken breast recipe"


Iced Gingerbread Cake

cals: 196kcal | fat: 6.23g | carbs: 31.90g | prot: 4.59g
Includes: Egg, Milk (1% Lowfat with Added Vitamin A), Ginger (Ground), Nutmeg (Ground), Cloves (Ground), Vanilla Extract, Granulated Sugar, I Can't Believe it's not Butter, Molasses, All Purpose Flour, Baking Soda, Salt Substitute, Powdered Sugar. 
"Homemade, not entirely successful"


Iced Gingerbread Cupcake

cals: 155kcal | fat: 4.38g | carbs: 25.68g | prot: 3.78g
Includes: egg, unsalted butter, Cloves (Ground), Milk (1% Lowfat with Added Vitamin A), Unsalted Butter Stick, Milk (1% Lowfat with Added Vitamin A), Whey low baking sugar, molasses, Ginger (Ground), Baking Soda, Baking Powder (Low Sodium), Nutmeg (Ground), Powdered Sugar, Vanilla Extract, all-purpose flour, White Wheat Flour (All Purpose), Lite Salt, Lite Salt. 


Indian Potato and Pea Soup

cals: 137kcal | fat: 4.62g | carbs: 17.27g | prot: 5.37g
Includes: olive oil, idaho potato, onion, garlic, garam masala, coriander, cumin, vegetable stock, imagine vegetable broth, red chile pepper, peas, plain greek yogurt, salt substitute, black pepper. 


Lockheed Pasta Lunch

cals: 610kcal | fat: 21.13g | carbs: 80.11g | prot: 24.18g
Includes: chicken, squash, marinara sauce, parmesan cheese, garlic toast, bottled water, bowtie pasta, bell pepper, onions. 


Lockheed Thursday Pasta

cals: 704kcal | fat: 10.42g | carbs: 102.50g | prot: 46.60g
Includes: shrimp, garlic bread, garlic, green pepper, tomatoes, parmesan cheese, penne pasta, onions. 


Lunch at Jason's Deli

cals: 789kcal | fat: 31.12g | carbs: 84.23g | prot: 42.95g
Includes: Vanilla Ice Milk - Chocolate, Fire Roasted Tortilla Soup (Cup), Pastrami Melt, Diet Soda. 


Makeover Cauliflower Soup

cals: 157kcal | fat: 7.14g | carbs: 15.13g | prot: 7.65g
Includes: milk 2%, dill weed, celery, carrot, cauliflower, white pepper, onion, unsalted butter, organic free range chicken broth low sodium, all-purpose flour, half & Half, parsley, salt substitute. 
"From Taste of Home, Heartwarming Soups"


Mexican Chicken Soup

cals: 165kcal | fat: 4.99g | carbs: 10.74g | prot: 17.43g
Includes: chicken, lime juice, garlic, thyme, marjoram, hot pepper sauce, canola oil, onions, red bell pepper, jalapeno pepper, organic free range chicken broth low sodium, Fire Roasted Diced Tomatoes. 


Mexican Chicken Soup (Jill's List Keep Warm)

cals: 172kcal | fat: 5.01g | carbs: 14.50g | prot: 16.29g
Includes: chicken breast, tomato, onion, garlic, lime juice, cumin, olive oil, organic free range chicken broth low sodium, Garbonzo Beans, No Salt Added, COSTENA CHIPOTLE PEPPERS *, salt substitute. 


Microwave Baked Apples (Cooking Light)

cals: 322kcal | fat: 16.40g | carbs: 45.36g | prot: 3.93g
Includes: apple, dried cranberries, coarse chopped walnuts, whey low brown sugar, water, ground cinnamon. 
"A new twist on an old meal"


Mini Salad

cals: 127kcal | fat: 2.24g | carbs: 26.20g | prot: 4.06g
Includes: Endive, Chicory, Escarole or Romaine Lettuce, Cherry Tomatoes, Strawberries, Celery, Bell Peppers, Peanuts, Dried Apricot, Raisins (Seedless), Cranberries, dried cherries, Apples, Maple Grove Farms Fat Free Wasabi Dijon Dressing, Seasoned Croutons, Turkey Light Meat. 


Mom's Red Beans and Rice

cals: 334kcal | fat: 10.08g | carbs: 42.46g | prot: 19.38g
Includes: red kidney beans, onion, ham steaks, parsley, garlic, bell pepper, olive oil, brown rice, smoked paprika, dried thyme, bay leaf, red pepper flakes, adobo sauce. 
"Adapted over time from Mom's Recipe"


Morning Smoothie

cals: 163kcal | fat: 0.00g | carbs: 29.00g | prot: 11.50g
Includes: Private Selection Organic Frozen Berry Medley, V8 V8 Diet Splash Tropical Blend, private selection *PS FROZEN MIXED FRUIT, Chobani Non-Fat Plain Greek Yogurt. 


Mushroom Grain Chowder

cals: 233kcal | fat: 2.92g | carbs: 43.68g | prot: 7.61g
Includes: Shiitake Mushrooms (Without Salt, Cooked), Olive Oil, Onions, Celery, Carrots, Fennel Bulb, Pearled Barley, Quinoa, Lentils, Pacific Natural Foods Organic Low Sodium Vegetable Broth, Mushroom Pieces and Stems, Morton Salt Substitute, Black Pepper. 
"Cooking Light Annual Recipes 1997"


New England Clam Chowder (Weight Watchers)

cals: 188kcal | fat: 5.88g | carbs: 20.91g | prot: 12.23g
Includes: I can't believe, onion, Idaho Potato, clams, filtered water, 1% Milk, Salt Substitute, black pepper, chipolte chile adobo sauce. 


Nighttime Smoothie

cals: 163kcal | fat: 0.00g | carbs: 29.00g | prot: 11.50g
Includes: Private Selection Organic Frozen Berry Medley, V8 V8 Diet Splash Tropical Blend, private selection *PS FROZEN MIXED FRUIT, Chobani Non-Fat Plain Greek Yogurt. 


One Pan Jumbalaya

cals: 215kcal | fat: 5.86g | carbs: 21.87g | prot: 17.50g
Includes: Canola Vegetable Oil, Publix Onions, Publix Green Bell Pepper, Savoie's Andouille Sausage, Smart Chicken Boneless Skinless Chicken Breast Fillets, Muir Glen Organic Diced Tomatoes Fire Roasted No Salt Added, Ortega Diced Green Chiles, McCormick Cajun Seasoning, Morton Coarse Kosher Salt, Himalayan Pride Organic Brown Basmati Rice, Young Green Onions, Cholula Original Hot Sauce. 
"Cooking Light October 2016"


Oven Fries

cals: 216kcal | fat: 4.87g | carbs: 40.13g | prot: 4.90g
Includes: Chili Powder, Garlic Powder, Paprika, Onion Powder, Spice Classics Italian Seasoning, Russet Potatoes (Flesh and Skin), Olive Oil. 
"Based on a ytoutube video"


Peach Pocket Pie

cals: 253kcal | fat: 11.38g | carbs: 34.19g | prot: 4.80g
Includes: lemon juice, peach, 1% milk, vanilla extract, cinnamon, nutmeg, flour, all purpose, baking powder low sodium, morton lite salt, Whey low brown sugar, tapioca starch, No Salt, crisco shortening. 


Peruvian Chicken Stew with Sweet Potatoes and Peanuts

cals: 309kcal | fat: 10.04g | carbs: 27.47g | prot: 27.37g
Includes: chicken breast, cilantro, onion, water, allspice, sweet potato, dry roasted peanuts, canola oil, cornmeal, salt substitute, cumin. 


Poblano Corn Chowder (mine)

cals: 193kcal | fat: 2.95g | carbs: 37.63g | prot: 8.19g
Includes: olive oil, onion, idaho potato, vegetable broth low sodium, frozen corn, 1% milk, corn starch, water, black pepper, chipolte chiles in adobo sauce. 


Quick Sausage Jambalaya

cals: 324kcal | fat: 17.13g | carbs: 29.57g | prot: 14.82g
Includes: brown rice, canola oil, onion, bell pepper, red bell pepper, garlic clove, all purpose flour, tomatoes, chicken broth low sodium, chorizo sausage, gimme lean, thyme, hot pepper sauce, habanero chile, habanero chile. 


Rice Pudding

cals: 253kcal | fat: 2.92g | carbs: 49.78g | prot: 8.73g
Includes: 1% Fat Milk, Raisins, Morton Lite Salt Mixture, Vanilla Extract, Cinnamon, Nutmeg (Ground), Trader Joe's Organic Brown Basmati Rice, Market Pantry Sugar Substitute made with Sucralose, Splenda No Calorie Sweetener. 
"With Basmati Rice"


Satin Salmon Chowder (Light Cooking)

cals: 201kcal | fat: 3.93g | carbs: 22.39g | prot: 21.68g
Includes: I Can't Believe it's not Butter, ground pepper, onion, Garlic, water, Frozen corn, chicken of the sea pink salmon, Oikos Organic 0% Fat Greek Yogurt, sodium free chicken bouillon, green bell pepper, all purpose flour. 


Seafood Bisque

cals: 279kcal | fat: 7.82g | carbs: 15.32g | prot: 36.26g
Includes: shrimp, 2% milk, low sodium cream of mushroom soup, Worcestershire sauce, hot pepper sauce, black pepper, Healthy Request Cream of Celery Soup, green onions, celery, garlic, crab meat, mushrooms, low sodium chicken broth, salt substitute. 
"Hearwarming Soups, Taste of Home magazine"


Simple Banana Bread

cals: 147kcal | fat: 4.59g | carbs: 18.85g | prot: 8.18g
Includes: whey low baking sugar, I can't believe it's not butter, banana, 1% milk, low fat sour cream, egg white substitute, all purpose flour, baking soda, kosher salt. 


Simple Banana Bread

cals: 122kcal | fat: 3.41g | carbs: 20.14g | prot: 2.58g
Includes: whey low baking sugar, I can't believe its not butter stick, Banana, 1% milk, lowfat sour cream, egg white substitute, flour, baking soda, kosher salt. 


Skinny Starbucks Pumpkin Scones

cals: 136kcal | fat: 4.86g | carbs: 24.55g | prot: 4.88g
Includes: King Arthur Flour Unbleached White Whole Wheat Flour, VivaLac Whey Low Baking Sugar for Diabetics, Baking Powder (Low Sodium), Land O'Lakes Unsalted Sweet Butter, Fastco 1% Lowfat Milk, Egg, Cooked Pumpkin (from Canned), Chobani 0% Plain Greek Yogurt (8 oz), Vanilla Extract, Cinnamon, Ginger (Ground), Cloves (Ground), Nutmeg (Ground), whey low, Fastco 1% Lowfat Milk, McCormick Pure Vanilla Extract, Cooked Pumpkin. 


Smoked Haddock Soup

cals: 244kcal | fat: 7.98g | carbs: 21.89g | prot: 20.34g
Includes: skim milk, lemon juice, onion, garlic, I can't believe its not butter, parsley, Natural Vegetable Cooking Stock, Sole Fillet, Mashed Potatoes (1/2 cup serving), fromage blanc, salt substitute. 
"Practical Cookery Low Fat Cookbook"


Sour Cherry Frozen Yogurt

cals: 205kcal | fat: 0.23g | carbs: 34.30g | prot: 8.83g
Includes: cherries, whey low sugar, kosher salt, water, greek yogurt, rum, almond extract. 


Sour Cream Scone

cals: 129kcal | fat: 3.68g | carbs: 25.01g | prot: 3.50g
Includes: Gold Medal Unbleached All-Purpose Flour, King Arthur Flour Unbleached White Whole Wheat Flour, VivaLac Whey Low Baking Sugar for Diabetics, Baking Powder (Low Sodium), Baking Soda, Daisy Light Sour Cream, I Can't Believe It's Not Butter! Original Stick, Egg Beaters All Natural 100% Egg Whites, Great Value Raisins. 
"Cooking Light"


Spiced Brown Rice

cals: 308kcal | fat: 1.21g | carbs: 65.37g | prot: 7.64g
Includes: Celery, Publix Green Bell Pepper, Onions, Garlic, soy sauce, VivaLac Whey Low Baking Sugar for Diabetics, Blue Bonnet Light Soft Spread Margarine, Allspice Ground, Ginger (Ground), Cardamom, Trader Joe's Organic Basmati Rice. 
"Cooking Light 1993"


Spiced Fruit Salad (Taste of Home)

cals: 184kcal | fat: 0.48g | carbs: 42.26g | prot: 7.05g
Includes: plain greek yogurt, whey low brown sugar, ground cinnamon, nutmeg, bananas, apple, lemon juice, seedless grapes. 


Spicy Mulligatawny

cals: 122kcal | fat: 2.85g | carbs: 21.53g | prot: 4.20g
Includes: chicken breast, curry powder, ground ginger, red pepper, carrot, celery, onion, parsley, hunts low sodium tomato paste, all-purpose, mango chutney, salt substitute, olive oil, apple, bell pepper, Jalapeno Peppers, low sodium chicken broth. 
"Indian soup meaning Pepper Water"


Stawberry Cinnamon Muffins

cals: 124kcal | fat: 4.66g | carbs: 17.81g | prot: 3.97g
Includes: egg, whole wheat flour, cinnamon, unsalted butter, 1% milk, canned cherries in water, all-purpose flour, baking powder, morton lite salt, oikos greek yogurt, tapioca starch, whey low baking sugar, vanilla extract. 


Strawberry Fruit Pie

cals: 225kcal | fat: 6.99g | carbs: 37.29g | prot: 4.95g
Includes: milk, raspberries, strawberries, lemon juice, sugar, low sodium baking powder, salt substitute, Tapioca Starch, white whole wheat flour, crisco shortening. 


Stuffed Pepper Soup

cals: 224kcal | fat: 8.14g | carbs: 20.31g | prot: 16.82g
Includes: Extra Lean Ground Beef, Brown Rice, Sweet Onions, Garlic, Black Pepper, Chili Powder, Bell Peppers, Organic Low Sodium Beef Broth, Water, Fire Roasted Diced Tomatoes. 


Sweet Potato Fries

cals: 238kcal | fat: 9.72g | carbs: 35.78g | prot: 2.52g
Includes: Garlic Powder, Onion Powder, White Pepper, Paprika, Red or Cayenne Pepper, Black Pepper, Sweet Potato, Great Value Cornstarch, Olive Oil. 


Swordfish with Cherry Relish

cals: 381kcal | fat: 12.56g | carbs: 20.28g | prot: 44.60g
Includes: Publix Fresh Frozen Swordfish Boneless Steaks, dried tart cherries, raspberry vinegar, water, red onion, olive oil, whey low baking sugar, hot pepper sauce, thyme, paprika, black pepper, onion powder, red pepper. 
"From Better Homes and Gardens Diabetic Cookbook"


Tequila Pork Chile Verde

cals: 242kcal | fat: 8.58g | carbs: 14.58g | prot: 22.18g
Includes: cilantro, pork tenderloin, ancho chile powder, tomatillo, green onion, chopped mild green chiles, canola oil, cornmeal, low sodium chicken broth, jalapenos, tequila. 
"Cooking Light"


Teriyaki Salmon with Mushrooms

cals: 203kcal | fat: 7.31g | carbs: 10.73g | prot: 22.56g
Includes: salmon fillet, sherry, teriyaki sauce, canola oil, mushrooms. 


Thai Shrimp Bisque

cals: 344kcal | fat: 10.53g | carbs: 20.61g | prot: 38.82g
Includes: cilantro, 1% milk, lime peel, lime juice, coriander, ground red pepper, ginger, Whey Low Sugar, garlic, water, white wine, Tomato Paste, onion, celery, medium shrimp, olive oil, Light Coconut Milk, all-purpose, no salt. 


Thursday Lockheed Lunch

cals: 744kcal | fat: 13.52g | carbs: 116.54g | prot: 36.65g
Includes: Garlic Bread, Meat Spaghetti Sauce, Penne Pasta, squash, bell peppers, andouille, parmesan. 


Tilapia with Fruit Salsa

cals: 234kcal | fat: 5.19g | carbs: 24.93g | prot: 23.82g
Includes: Tilapia fillet, canola oil, coriander, ground cumin, ground cinnamon, cayenne pepper, salt substitute, dried apricots, raisins, dried cherries, healthy balance apple juice, apple cider vinegar, cherry preserves, orange marmalade. 


Tomato Cucumber and Mushroom Salad

cals: 119kcal | fat: 7.96g | carbs: 11.51g | prot: 3.50g
Includes: tomato, mushrooms, parmesan cheese, oregano, olive oil, cucumber, garlic clove, red wine vinegar. 
"Relatively Quick Conventional Salad from www.grouprecipes.com"


Tortilla Soup (Cooking Light)

cals: 223kcal | fat: 3.88g | carbs: 37.22g | prot: 12.46g
Includes: onion, green chiles, garlic, water, tomato, bouillon, ground cumin, chili powder, worcestershire sauce, black pepper, hot sauce, corn tortillas, cilantro, ancho chiles, tomato paste, tabasco sauce, hot pepper sauce, cilantro, 4 cheese blend, frozen corn, andouille, baking powder, EDEN ORGANIC BLACK BEANS. 


Tortilla Soup Mk II

cals: 272kcal | fat: 9.67g | carbs: 20.70g | prot: 24.13g
Includes: chicken breasts, lemon juice, garlic, cumin, onion, chili powder, Trader Joe's Organic Low Sodium Chicken Broth, Blue Chips, olive oil, frozen corn, chunky salsa, adobo sauce, shredded cheese reduced fat. 


Tropical Carrot-Raisin Salad (Cooking Light)

cals: 189kcal | fat: 3.98g | carbs: 37.28g | prot: 4.45g
Includes: carrot, raisins, cushed pineapple, oikos vanilla lowfat greek yogurt, lowfat mayonnaise, natural peanut butter, ground cinnamon. 


Tuna Casserole (Moms Revised)

cals: 373kcal | fat: 11.48g | carbs: 39.00g | prot: 27.65g
Includes: macaroni noodles, carrots, onions, I can't believe it's not butter, whole wheat flour, milk, low fat sour cream, parmesan cheese, kosher salt, black pepper, ground mustard, red pepper flakes, frozen baby peas, tuna, cheddar cheese. 


Vegetable-Cheese Chowder

cals: 191kcal | fat: 5.90g | carbs: 19.97g | prot: 14.57g
Includes: 1% Fat Milk, Black Pepper, Green Giant Broccoli Medley (Broccoli, Cauliflower & Carrots), Imagine Foods Organic Free Range Chicken Broth Low Sodium, Kraft Natural Shredded 2% Milk Reduced Fat Mozzarella Cheese, Morton Salt Substitute, Gold Medal All-Purpose Flour. 
"Soups and Stews 2013 Magazine"


Vegetarian Samosa

cals: 160kcal | fat: 2.12g | carbs: 28.16g | prot: 9.23g
Includes: whole wheat flour, parmesan cheese, garam masala, chili powder, garlic powder, black pepper, dry yeast, water, honey, meatless crumbles, simply potatoes, peas, red pepper, cardamon, kosher salt. 
"Meatless samosa recipe derived from cooking light magazine"


Whole Wheat Bread (100% Bread Machine)

cals: 159kcal | fat: 0.71g | carbs: 32.63g | prot: 6.24g
Includes: water, white whole wheat flour, sugar, dry milk, salt substitute, I can't believe its not butter, active dry yeast. 


Whole Wheat Chicken and Swiss Sandwich

cals: 284kcal | fat: 11.60g | carbs: 24.88g | prot: 22.29g
Includes: Mrs Baird's 100% Whole Wheat Bread, Chicken Breast (Oven Roasted, Fat Free, Sliced), Alpine Lace Swiss Cheese Slices, Dijon Mustard, Bertolli I Can't Believe It's Not Butter Light. 


Whole Wheat Pizza with Cheese, onions, green pepper, and mushrooms

cals: 544kcal | fat: 17.34g | carbs: 81.00g | prot: 26.11g
Includes: mushrooms, mozzarella, bell pepper, red onion, parmesan cheese, basil, boboli pizza crust, marinara, red pepper flakes. 


Whole Wheat, Oatmeal, and Raisin Muffins

cals: 183kcal | fat: 6.31g | carbs: 28.80g | prot: 4.44g
Includes: whole wheat flour, Whey Low Type D Baking Sugar, Whey Low Brown Sugar, Wheat Germ, Wheat Bran, Baking soda, Quick Oats, Raisins (Seedless), Dried Cranberries, Lowfat Buttermilk, Vanilla Extract, Egg, Ground Cinnamon, Kosher Salt, Pitted Dates, Canola Oil. 


Wild Rice Salad with Dried Cherries

cals: 289kcal | fat: 7.97g | carbs: 36.51g | prot: 19.19g
Includes: long grain and wild rice rice a roni, apple, bell pepper, celery, dried cherries, soy sauce reduced sodium, water, whey low baking sugar, apple cider vinegar, chicken breasts, dried apricots, red pepper flakes, roasted peanuts, salad greens.