Ingredients
1/4 cup pine nuts
1 cup quinoa
2 cups water
Sea salt to taste
1/4 cup fresh lemon juice
2 stalks celery, chopped
1/4 red onion, chopped
1/4 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1 bunch fresh parsley, chopped

Directions

Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.

In a saucepan, combine the quinoa, water and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork.

Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, celery, onion, cayenne pepper, cumin and parsley. Adjust salt and pepper if needed before serving.

Nutritional Information

Servings Per Recipe: 6
Calories: 147,
Total Fat: 4.8g,
Cholesterol: 0mg,
Sodium: 74mg,
Total Carbs: 21.4g,
Dietary Fiber: 2.9g,
Protein: 5.9g

 

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Ingredients
2 skinless, boneless chicken breasts
2 cloves garlic, chopped
2 tablespoons dried rosemary
1 tablespoon lemon juice
salt and pepper to taste

Directions

1. Preheat oven to 375 degrees F (190 degrees C).

2. Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice, and salt and pepper to taste. Place in a 9x13 inch baking dish and bake in the preheated oven for 25 minutes or until done and juices run clear (baking time will depend on the thickness of your chicken breasts).

Nutritional Information

Servings Per Recipe: 2
Calories: 147,
Total Fat: 2g,
Cholesterol: 68mg,
Sodium: 79mg,
Total Carbs: 3.7g,
Dietary Fiber: 1.5g,
Protein: 27.6g

 

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Ingredients
3 Cups Penne Pasta
1 Tsp Minced Garlic
1 Cup Chopped Onion
1 ½ Cups Low Fat Chicken Broth
1 Cup Frozen Baby Lima Beans
1 Cup Diced Tomatoes
1 Cup Sliced Mushrooms 
½ Cup Diced Green Onion
2 Tbsp Chopped Fresh Basil
4 Tbsp Red Wine Vinegar

Directions
Cook penne pasta according to package directions.
Generously spray a large nonstick skillet with olive oil cooking spray and heat over medium-high heat. 
Sauté the garlic and onion until golden brown, about 2 minutes.
Add the broth, lima beans, tomatoes, mushrooms and onion.
Bring to a boil then reduce heat to a simmer.
Cook until the veggies are tender, about 3 minutes.
Add the pasta and basil.
Heat all together in skillet.
Serve hot with the parmesan over the top.

Nutritional Information

Servings Per Recipe: 4
Serving Size: 2 Cups
Calories: 330,
Total Fat: 3.0g,
Saturated Fat 1.0g,
Cholesterol: 4mg,
Sodium: 189mg,
Total Carbs: 60g,
Dietary Fiber: 6g,
Protein: 16g

 

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Ingredients
1-1/2 cups water
1 cup uncooked quinoa
3 tablespoons walnut oil, plus additional oil if needed
3 tablespoons lemon juice, plus additional lemon juice if needed
1 teaspoon dried oregano leaves
1/2 teaspoon ground cumin
1/2 teaspoon salt, plus salt to taste
1/2 teaspoon freshly ground black pepper
1 cup cooked corn kernels, or frozen corn
1/2 English cucumber, quartered lengthwise, seeded, and thinly sliced
6 - 8 oz. cherry tomatoes, halved, to make about 1-1/2 cups
3/4 cup chopped California walnuts, toasted
1/2 cup crumbled feta cheese, preferably flavored with garlic and herbs
1/3 cup coarsely chopped, pitted, Kalamata olives
1/4 cup chopped fresh parsley

Directions

Combine water and quinoa in a 2-quart saucepan and bring to a boil over high heat.

Cover the pan, turn the heat to low, and simmer until the water is absorbed,
10 - 12 minutes.

Set aside off heat for about 5 minutes, then stir and fluff the quinoa with a fork.

In large bowl, whisk together the walnut oil, lemon juice, oregano, cumin, salt and pepper. Add corn, cucumber, cherry tomatoes, walnuts, feta, olives, parsley and quinoa, and stir and toss to coat with the dressing.

Refrigerate until serving.

Taste the salad, and season with additional salt, walnut oil and lemon juice if you wish.
Toasting methods:

• Bake walnuts on a cookie sheet, in a single layer, at 350°F for 8 to 10 minutes, checking frequently.

• Microwave walnuts in a single layer on a microwave-safe plate on medium-high for 5 to 6 minutes, stirring every 2 minutes.

• Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.

• Regardless of method, walnuts can be toasted dry or with a dash of oil.

 

Nutritional Information

Makes 6 - 8 cups salad, serving 8 - 10
Nutrients Per Serving: Calories: 200,
Fat: 13 g,
Saturated Fat: 2g,
Protein: 6g,
Carbohydrate: 18g,
Cholesterol: 5mg,
S odium: 250 mg,
Fiber: 3g

 

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Ingredients
4 Medium Baking Potatoes
1 Cup Chopped Onion
2 Tsp Minced Garlic
1 Cup Sliced Cauliflower
1 Cup Sliced Zucchini
1 Cup Cooked or Canned Pinto Beans,
rinsed and drained
2 Cups Diced Tomatoes, salt-free
1 Cup Tomato Sauce, salt-free
1 Tsp Chili Powder
½ Tsp Cumin
1 Tbsp Vinegar
4 Tbsp Fat-Free Sour Cream

Directions
Wash, dry and pierce potatoes; place in microwave oven spaced apart and microwave on high for 7 minutes.
Turn all potatoes over and cook 4 minutes more.
Generously spray a large nonstick skillet with cooking oil and heat over medium-high.
Sauté onion and garlic until golden, about 1 minute.
Add the rest of the ingredients and simmer until tender, about 6 minutes.
Cut the potatoes in half, fluff with a fork and serve with the chili and 1 Tbsp Fat-Free Sour Cream on top.

Nutritional Information

Servings Per Recipe: 4
Serving Size: 2 Cups
Calories: 361,
Total Fat: 1g,
Cholesterol: 0mg,
Sodium: 79mg,
Total Carbs: 78g,
Dietary Fiber: 12g,
Protein: 13g

 

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Ingredients
1 cup ground flaxseed (do not use whole
flaxseed – you won’t get the benefit)
1 cup whole wheat flour
1 cup oat bran
½ cup brown sugar
¼ cup brown sugar splenda
2 tsp baking soda
1 tsp baking powder
½ tsp salt
2 tbsp cinnamon
1.5 cup grated carrots
1 small container fresh blueberries
1.5 cup unsweetened applesauce
¾ cup 1% milk
2 beaten eggs
1 tsp vanilla extract

Directions

Mix Flour, Flaxseed, Bran, Sugar, and Dry ingredients together

Shred Carrots and Apples and add these along with Blueberries to Dry ingredients, Mix well

Mix Milk, Eggs, and Vanilla in a separate container and stir this into batter until well moistened

Spray muffin pan with nonstick spray

Use 1/3 cup measure and fill muffin tins about ¾ full and bake at 350 degrees for 20-25 minutes

Nutritional Information

Servings Per Recipe: 24
Calories: 93.2,
Total Fat: 2.3g ,
Cholesterol: 0mg,
Total Carbs: 18.2g,
Protein: 2.9g

 

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