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TLCFME's Photo TLCFME Posts: 1,426
8/26/12 2:41 P

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Great thread. Copied some recipes! emoticon emoticon emoticon emoticon emoticon


A Smile a day keeps the pink in your petals!


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DUTCH_PEARL's Photo DUTCH_PEARL SparkPoints: (71,256)
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2/9/12 8:01 P

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Roasted Vegetables


Prep: 30 min., Stand: 30 min., Bake: 30 min.

Photo by: Photo: Jennifer Davick; Styling: Lisa Powell Bailey

YIELD: Makes 8 servings
COURSE: Side Dishes/Vegetables

Ingredients
1 medium eggplant, peeled and cubed
1/4 teaspoon salt
2 zucchini, sliced
1 large sweet potato, peeled and sliced
1 onion, peeled and cut into eighths
1 red bell pepper, cut into 1-inch pieces
1/4 cup olive oil
1 tablespoon chopped fresh rosemary
1/4 teaspoon pepper

Preparation


1. Sprinkle eggplant with salt, and let stand 30 minutes. Pat dry.

2. Preheat oven to 400°. Toss together eggplant and remaining ingredients, and arrange in a single layer in 2 aluminum foil-lined jelly-roll pans.

3. Bake at 400° for 30 minutes or until vegetables are tender and golden brown. Season with salt to taste.

Note: Nutritional analysis does not include salt to taste


May a spark of light shine on you each and everyday and guide you in the right direction... .May all your dreams and wishes come true...Hugs & Love to all...your friend for life...Leanna


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DUTCH_PEARL's Photo DUTCH_PEARL SparkPoints: (71,256)
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2/9/12 7:57 P

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Choose one of the 500-calorie dinner options below to round out your healthy diet.





Spinach-and-Avocado Salad







Smart breakfast recipes

Start the day right with a healthy breakfast! Check out ten delicious and diet breakfast menus.
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Healthy lunch recipes

Keep your diet on track with affordable, healthy lunch recipes.
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Healthy Snacks

Eat smart throughout the day and enjoy two healthy snacks at 150-calories each.
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Printable Shopping List (PDF)

Lemon-Basil Penne with Squash
2 oz. (2/3 cup) dry whole-wheat penne
1/2 cup chopped zucchini
1/2 cup chopped yellow squash
1/2 cup canned white beans, rinsed and drained
1 lemon, juiced
2 Tbsp. chopped fresh basil
1 Tbsp. olive oil
1 Tbsp. Parmesan

Prepare pasta according to package directions; drain. Toss hot pasta with remaining ingredients and serve.

Maple-Dijon Salmon with Broccoli and Couscous
4 oz. salmon
1 Tbsp. maple syrup
2 tsp. Dijon mustard
1/4 cup dry whole-wheat couscous
1 cup broccoli florets
2 tsp. olive oil
1/2 lemon, juiced

Put salmon on foil-lined cookie sheet. Mix maple syrup with mustard and spread on salmon. Broil for 8 to 12 minutes, until an instant-read thermometer reaches 145°F when inserted into thickest part. Prepare couscous according to package directions, and steam broccoli. Drizzled meal with olive oil and lemon juice.



Chicken with Garlic Potatoes and Green Beans
3 oz. chicken breast
2 cloves garlic, minced
2 tsp. olive oil
1 cup cubed potatoes
1/2 cup sliced onion
1.5 cups fresh green beans

Grill or bake chicken until an instant-read thermometer reaches 165°F when inserted into thickest part. While chicken is cooking, in a pan, sauté garlic and oil for 1 minute. Add potato cubes and onion and cook for about 10 minutes, until potatoes are almost tender. Add green beans and cook an additional 7 minutes; serve as a side with chicken.



Grilled Steak and Blue Cheese Salad
4 oz. sirloin steak
6 Tbsp. crumbled blue cheese
1/2 cup chopped tomatoes
1/2 cup chopped cucumber
3 cups romaine lettuce
2 Tbsp. balsamic vinaigrette

Grill steak until medium or until an instant-read thermometer reaches 160°F when inserted into thickest part. In a medium bowl, toss remaining ingredients; plate and top with sliced grilled steak.




Chicken-Pesto Sandwich with Tomato Salad
3 oz. chicken breast
2 tsp. pesto
1 whole-grain roll, sliced in half
1 1/2 cups chopped tomatoes
1 1/2 Tbsp. pine nuts
2 Tbsp. light Italian salad dressing

Grill or bake chicken breast until an instant-read thermometer reaches 165°F when inserted into thickest part. Spread pesto on both halves of roll; place chicken between halves to create sandwich. Toss tomatoes, pine nuts and dressing, and serve on the side.


Parmesan Pasta with Asparagus and White Beans
2 oz. whole-wheat pasta (any shape)
1 Tbsp. olive oil
2 cloves minced garlic
8 spears asparagus, cut into bite-size pieces
1/4 cup rinsed and drained canned white beans
4 Tbsp. grated Parmesan

Prepare pasta according to package directions. In a pan, sauté olive oil, minced garlic and asparagus for 4 minutes. Add white beans and cook for another 4 minutes. Toss cooked pasta with asparagus mixture and grated Parmesan.


Black Bean and Zucchini Quesadillas
1 cup zucchini
1/2 cup canned black beans, rinsed and drained
2 tsp. olive oil
1 tsp. cumin
1/8 cup shredded cheddar cheese
2 whole-wheat tortillas
2 tbsp. salsa

In a pan, sauté zucchini, finely chopped, black beans, olive oil and cumin for 5 minutes. Place 1/2 zucchini mixture and cheddar cheese on 2 whole-wheat tortillas. Fold in half and put into pan until cheese melts and tortilla is toasted (about 3 minutes per side). Top with salsa and serve.


Spinach and Ricotta Frittata with Italian Salad
1 1/2 cups baby spinach
2 eggs
2 egg whites
1/3 cup part-skim ricotta cheese
Dash of salt and pepper
2 cups romaine lettuce
2 1/2 Tbsp. pine nuts
2 Tbsp. light Italian salad dressing

Spray a skillet with cooking spray and cook baby spinach until wilted, about 2 minutes. Stir in eggs and egg whites, scrambled, ricotta cheese and a dash of salt and pepper. Cook over medium heat without stirring for 4 minutes; flip frittata and cook for an additional 2 minutes. Toss romaine lettuce with pine nuts salad dressing. Serve frittata with salad on the side.



Cilantro-Lime Chicken Fajitas
1/2 cup sliced onions
Sliced multicolored bell peppers
3 oz. precooked chicken strips
1 minced garlic clove
1 tsp. ground cumin
2 tsp. olive oil
3 Tbsp. chopped fresh cilantro
1 lime
2 6-inch whole-grain tortillas

Sauté onions, bell peppers, chicken strips, garlic clove and cumin in olive oil for 6 to 8 minutes, until peppers are tender and chicken is cooked through. Add cilantro and juice of 1 lime, and toss. Place tortillas on a plate and top with chicken mixture.


Shrimp Fried Brown Rice with Veggies
1 cup cooked brown rice
1/2 Tbsp. sesame oil
1 Tbsp. low-sodium soy sauce
1 minced garlic clove
1 Tbsp. grated ginger
3 oz. precooked shrimp
2 cups frozen stir-fry vegetables

Sauté brown rice, sesame oil, soy sauce, garlic clove and ginger in a pan for 3 minutes. Add shrimp and stir-fry vegetables, and cook for an additional 10 minutes until vegetables are heated.


May a spark of light shine on you each and everyday and guide you in the right direction... .May all your dreams and wishes come true...Hugs & Love to all...your friend for life...Leanna


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