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1/2 of a Califlower Pizza

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


Apple and Spice Muffin

cals: 115kcal | fat: 1.57g | carbs: 22.34g | prot: 4.37g
Includes: egg, whole wheat flour, dried cranberries, dried cherries, milk 1%, ceylon cinnamon, ginger, apple, dried apricots, baking powder, whey low baking sugar, corn meal, morton light salt, 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, milk 1%, lowfat buttermilk, apple, sugar free applesauce, defatted soy flour, sodium free baking powder, whey low sugar, tapioca starch, salt substitute. 


Apple Turnover with Crescent Roll Dough

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


Apple Turnover with Whole Wheat Pizza crust

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


Apple Turnovers with Shortening Dough

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


Apple Turnovers with Whole Wheat Dough

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


Apricot Oatmeal Bars

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


Bagel Dog

cals: 223kcal | fat: 4.16g | carbs: 34.66g | prot: 13.55g
Includes: Whole Wheat Flour, Water, Bakers Yeast (Active Dry), Honey, Morton Lite Salt Mixture, Gold Medal All-Purpose Flour, 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), Garlic Powder, Onion Powder, Paprika, Black Pepper, Red or Cayenne Pepper, White Pepper, olive oil, Cornstarch. 


Banana Pancakes

cals: 203kcal | fat: 7.00g | carbs: 27.65g | prot: 9.66g
Includes: Egg, Bananas, 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, 1% milk, cinnamon, nutmeg, blueberries, lemon juice, defatted soy flour, low sodium baking powder, Whey Low Sugar, tapioca starch, low fat buttermilk, morton lite salt, all-purpose flour. 


Blueberry Pocket Pie

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


Breakfast Omelet Muffin

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


Breakfast turnover

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


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, Ortega Original Taco Sauce, Kraft Natural Shredded 2% Milk Reduced Fat Sharp Cheddar Cheese, Cottage Cheese (Lowfat 1% Milkfat), 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: 1% Milk, vanilla extract, baking powder (low sodium), whey low baking sugar, tapioca starch, morton lite salt, all purpose flour, white whole wheat flour, crisco vegetable shortening, pitted tart cherries, almond extract. 


Cherry Turnover with Whole Wheat dough

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


Cherry Turnovers with Sausage roll dough

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


Cherry Vanilla Frozen Yogurt

cals: 175kcal | fat: 0.22g | carbs: 32.47g | prot: 12.15g
Includes: vanilla extract, water, whey low sugar, peppermint schnapps, cherries, 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, Bertolli Marinara Sauce, Thyme (Dried), Olive Oil, Celery, Garlic, Onions, Imagine Foods Organic Free Range Chicken Broth Low Sodium, Bell Peppers, Village Harvest Organic Brown Basmati Rice, Gold Medal All-Purpose Flour, Johnsonville Andouille Smoked Sausage, McCormick Crushed Red Pepper Flakes. 
"Cooking Light One dish meals, page 38"


Chicken Helper Chipolte

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


Chicken Tortilla Soup

cals: 252kcal | fat: 8.61g | carbs: 13.83g | prot: 28.18g
Includes: chicken breast, Stir Fry Vegetables, garlic, onion, jalapeno, water, Fire Roasted Diced Tomatoes, Red Hot Blues, organic free range chicken broth low sodium, bell pepper. 
"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, Village Harvest Organic Brown Basmati Rice, Diamond Crystal Kosher Salt, Skinless Chicken Breast. 


Chupe de Pollo con Chipolte (Chicken Chowder with Chipolte)

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


Cold Mushroom Salad with Cilantro and Cumin

cals: 162kcal | fat: 13.83g | carbs: 9.43g | prot: 2.90g
Includes: cilantro, mushrooms, cumin, lemon juice, garlic, kosher salt, olive oil, cayenne pepper. 
"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, Ginger, Baking Powder (Low Sodium), Baking Soda, Baking Soda, Molasses, Granulated Sugar, Morton Lite Salt Mixture, Domino Sugar Light Brown Sugar, 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, pepper, Onions, chili pepper, canola oil, Red Bell Pepper, salt substitute, low sodium chicken broth, yukon gold. 
"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, carrots, celery, onion, parsley, basmati rice, Maple Flavored Sausage Patties, salt substitute. 
"Cooking Light Superfast Suppers"


Crab and Corn Chowder

cals: 205kcal | fat: 0.61g | carbs: 35.75g | prot: 15.42g
Includes: cornstarch, black pepper, thyme, carrot, garlic, frozen corn, water, green onion, crabmeat, evaporated fat free milk, russet potato, salt substitute, Organic Low Sodium Free Range Chicken Broth. 


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"


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, Icedream (Cone), Diet Soda. 


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, Golden Sweet Corn Whole Kernel, Sweet Corn Cream Style (No Salt Added), Corn Muffin Mix, 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, chives, Sliced Mushrooms, Campbell's Cream of Asparagus Soup, Fancy White Crabmeat, CAMPBL LW SOD CR MSHRM DOT. 
"Better Homes and Gardens Soups special Fall/Winter 2012"


Egg Roll Apple Pie

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


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: water, active dry yeast, sugar, white whole wheat flour, salt substitute, Bread Flour. 


Fennel and Halibut Chowder

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


Fire Roasted Tortilla Soup (MyFamilyMealPlan)

cals: 197kcal | fat: 2.97g | carbs: 26.61g | prot: 14.97g
Includes: Trader Joe's Organic Black Beans, Chili Powder, Cumin, Salsa, Yellow Sweet Corn (Kernels Cut Off Cob, Frozen), Onions, Water, Fire Roasted Diced Tomatoes, Blue Corn Tortilla Chips, Organic Free Range Chicken Broth Low Sodium, Lapreferida Dice Grn Chili, Chipotle Peppers in Adobo Sauce, Maseca, Skinless Chicken Breast. 


Fruit salad

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


Gingerbread Waffle

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


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, carrots, onion, Beef round steak, water, hunts low sodium tomato paste, all purpose flour, salt substitute, bell pepper, garlic, basmati rice. 


Ground Beef and Noodle Bake (cooking light)

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


Harvest Stew (Cook Healthy, Cook Quick)

cals: 392kcal | fat: 12.50g | carbs: 41.39g | prot: 28.59g
Includes: tomato, allspice, bay leaf, chipolte chili powder, ground cloves, black pepper, ground turkey, beef broth, carrots, garlic clove, onion, red potato, sweet potato, 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: fat free sour cream, bacon, hash brown, black pepper, cream of mushroom soup, garlic, onion, green onions, salt, four cheese. 


Hearty Chicken and Rice Soup

cals: 120kcal | fat: 1.74g | carbs: 14.48g | prot: 9.95g
Includes: chicken, lime juice, black pepper, thyme, carrots, celery, onion, parsley, basmati rice, low sodium chicken broth. 
"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, water, granulated yeast, vital wheat gluten, morton lite salt, all-purpose flour. 


Honey Pecan Chicken

cals: 690kcal | fat: 30.80g | carbs: 31.33g | prot: 71.18g
Includes: chicken breast, eggs, black pepper, lemon juice, orange peel, mandarin oranges, honey, pecan halves, all purpose flour, corn starch, panko bread crumbs, kosher salt, olive oil. 
"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), Cloves (Ground), Ginger (Ground), Nutmeg (Ground), Vanilla Extract, Baking Soda, Molasses, Granulated Sugar, Powdered Sugar, I Can't Believe it's not Butter, All Purpose Flour, Salt Substitute. 
"Homemade, not entirely successful"


Iced Gingerbread Cupcake

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


Indian Potato and Pea Soup

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


Lockheed Pasta Lunch

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


Lockheed Thursday Pasta

cals: 704kcal | fat: 10.42g | carbs: 102.50g | prot: 46.60g
Includes: shrimp, garlic bread, tomatoes, parmesan cheese, garlic, green pepper, 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, white pepper, carrot, cauliflower, celery, onion, parsley, all-purpose flour, half & Half, organic free range chicken broth low sodium, salt substitute, unsalted butter. 
"From Taste of Home, Heartwarming Soups"


Mexican Chicken Soup

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


Mexican Chicken Soup (Jill's List Keep Warm)

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


Microwave Baked Apples (Cooking Light)

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


Mini Salad

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


Mom's Red Beans and Rice

cals: 334kcal | fat: 10.08g | carbs: 42.46g | prot: 19.38g
Includes: bay leaf, smoked paprika, red pepper flakes, dried thyme, garlic, onion, parsley, red kidney beans, brown rice, adobo sauce, ham steaks, olive oil, bell pepper. 
"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: Fennel Bulb, Black Pepper, Olive Oil, Carrots, Celery, Shiitake Mushrooms (Without Salt, Cooked), Onions, Lentils, Pearled Barley, Quinoa, Morton Salt Substitute, Mushroom Pieces and Stems, Pacific Natural Foods Organic Low Sodium Vegetable Broth. 
"Cooking Light Annual Recipes 1997"


New England Clam Chowder (Weight Watchers)

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


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. 


Oven Fries

cals: 216kcal | fat: 4.87g | carbs: 40.13g | prot: 4.90g
Includes: Chili Powder, Garlic Powder, Onion Powder, Paprika, Olive Oil, Russet Potatoes (Flesh and Skin), Spice Classics Italian Seasoning. 
"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, cinnamon, nutmeg, vanilla extract, baking powder low sodium, Whey low brown sugar, tapioca starch, flour, morton lite salt, all purpose, 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, allspice, onion, sweet potato, water, dry roasted peanuts, cornmeal, canola oil, salt substitute, cumin. 


Poblano Corn Chowder (mine)

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


Quick Sausage Jambalaya

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


Rice Pudding

cals: 253kcal | fat: 2.92g | carbs: 49.78g | prot: 8.73g
Includes: 1% Fat Milk, Raisins, Cinnamon, Nutmeg (Ground), Vanilla Extract, Morton Lite Salt Mixture, Splenda No Calorie Sweetener, Market Pantry Sugar Substitute made with Sucralose, Trader Joe's Organic Brown Basmati Rice. 
"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, Garlic, onion, Frozen corn, water, all purpose flour, Oikos Organic 0% Fat Greek Yogurt, sodium free chicken bouillon, green bell pepper, chicken of the sea pink salmon. 


Seafood Bisque

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


Simple Banana Bread

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


Simple Banana Bread

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


Smoked Haddock Soup

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


Sour Cherry Frozen Yogurt

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


Spiced Brown Rice

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


Spiced Fruit Salad (Taste of Home)

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


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, Jalapeno Peppers, hunts low sodium tomato paste, all-purpose, mango chutney, salt substitute, low sodium chicken broth, olive oil, apple, bell pepper. 
"Indian soup meaning Pepper Water"


Stawberry Cinnamon Muffins

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


Strawberry Fruit Pie

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


Stuffed Pepper Soup

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


Sweet Potato Fries

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


Swordfish with Cherry Relish

cals: 381kcal | fat: 12.56g | carbs: 20.28g | prot: 44.60g
Includes: onion powder, paprika, black pepper, red pepper, thyme, water, whey low baking sugar, dried tart cherries, hot pepper sauce, olive oil, red onion, Publix Fresh Frozen Swordfish Boneless Steaks, raspberry vinegar. 
"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, green onion, chopped mild green chiles, tomatillo, ancho chile powder, jalapenos, cornmeal, canola oil, low sodium chicken broth, tequila. 
"Cooking Light"


Teriyaki Salmon with Mushrooms

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


Thai Shrimp Bisque

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


Thursday Lockheed Lunch

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


Tilapia with Fruit Salsa

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


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: bouillon, tomato, cilantro, cilantro, chili powder, black pepper, hot sauce, hot pepper sauce, garlic, onion, frozen corn, water, corn tortillas, baking powder, green chiles, tomato paste, ancho chiles, andouille, tabasco sauce, worcestershire sauce, EDEN ORGANIC BLACK BEANS, ground cumin, 4 cheese blend. 


Tortilla Soup Mk II

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


Tropical Carrot-Raisin Salad (Cooking Light)

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


Tuna Casserole (Moms Revised)

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


Vegetable-Cheese Chowder

cals: 191kcal | fat: 5.90g | carbs: 19.97g | prot: 14.57g
Includes: 1% Fat Milk, Black Pepper, Kraft Natural Shredded 2% Milk Reduced Fat Mozzarella Cheese, Imagine Foods Organic Free Range Chicken Broth Low Sodium, Green Giant Broccoli Medley (Broccoli, Cauliflower & Carrots), 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, chili powder, garam masala, garlic powder, black pepper, red pepper, peas, water, dry yeast, honey, meatless crumbles, simply potatoes, 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: dry milk, water, active dry yeast, sugar, I can't believe its not butter, white whole wheat flour, salt substitute. 


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

cals: 544kcal | fat: 17.34g | carbs: 81.00g | prot: 26.11g
Includes: mushrooms, mozzarella, parmesan cheese, basil, bell pepper, red onion, 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: Egg, whole wheat flour, Dried Cranberries, Lowfat Buttermilk, Vanilla Extract, Raisins (Seedless), Baking soda, Whey Low Brown Sugar, Whey Low Type D Baking Sugar, Wheat Bran, Wheat Germ, Quick Oats, Pitted Dates, Canola Oil, Kosher Salt, Ground Cinnamon. 


Wild Rice Salad with Dried Cherries

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

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