Thanksgiving is a holiday famous for over-indulgence. The typical holiday meal usually spans several hours and can easily exceed a day’s worth of calories. But by making a few simple substitutions, you can reduce calorie and fat intake while still…
Ingredients 1 tablespoon oil 1/2 small chopped onion 2-3 cloves of chopped or minced garlic Italian seasoning or ¼ teaspoon of dried basil, dash of dried thyme and oregano. 1 can whole peeled tomatoes with juice salt and pepper to…
Ingredients 1 medium spaghetti squash 1-2 tablespoon olive oil Salt and pepper to taste 1/2 red bell pepper, chopped 1/2 small onion, chopped 1/2 can of black beans, drained and rinsed 3 TB low sugar BBQ sauce 1/2 tsp ground…
Ingredients 2 tablespoons olive oil ½ cup celery (2 stalks), chopped 1 cup red or yellow onion (one medium), chopped ½ teaspoon black pepper 1 cup carrots (one dozen baby carrots), chopped 10 ounces fresh spinach, chopped 28 ounce can…
Ingredients 4 avocados, mashed 4-5 oz cherry tomatoes, chopped ¼ small onion, chopped ½ small Anaheim chile (or other mild chile pepper), chopped Juice of ½ fresh lemon (do not use bottled) Salt to taste (about ¼ tsp) Pepper to…
Ingredients 1 pkg. (10 oz.) frozen chopped spinach, defrosted & well drained 1/2 cup mozzarella cheese, shredded 1/3 cup reduced fat cream cheese 1 Tablespoon grated Parmesan cheese 1 Tablespoon onion, finely chopped 1/4 teaspoon garlic powder 24 thin round…
Ingredients 1 TB olive oil 1 medium onion, chopped 3/4 cup chicken broth 1/2 tsp Dijon mustard 1/2 tbsp dried rosemary 1/2 tbsp sage 1/2 tsp dried thyme 1 onion – sliced 2 apples – sliced Takes 20-25 mins, serves…
Ingredients 3 TB olive oil 1 medium onion, chopped 1 small butternut squash, peeled and cubed 1 granny smith apple peeled, cored, and chopped ¼ cup unsweetened apple cider 1 pound ground turkey breakfast sausage 4-6 leaves of kale, center…
Ingredients 2 pounds boneless skinless chicken breasts or thighs 1.5 TB dried minced onion 2 teaspoon dried parsley ½ teaspoon poultry seasoning 1/4 teaspoon garlic powder 2 cups lower sodium chicken broth Vegetables of choice. We chose 1 pkg frozen…
Ingredients 1/2 onion, chopped 1 clove garlic, chopped 2 tablespoons olive oil 1/4 cup fresh basil, chopped 1 orange, juiced (about 1/4 cup) 1 Tablespoon fresh lemon juice 1 pound fresh white fish, cut into even pieces Pepper to taste…