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My Recipe Magic © 2017 Recipe Magic, LLC.
Recipe Magic © 2018 Recipe Magic, LLC.
Main Dishes
Jan. 08, 2019 05:47PM EST
542
Chicken Soup Recipe with Quinoa & Vegetables | Cookin' Canuck
Have you caught a cold this winter? Get over your cold a little more quickly with help from this green smoothie loaded with vitamin C!
1 orange ( peeled and segmented )
1 banana ( sliced and frozen )
1/2 cup pineapple chunks ( I used fresh pineapple that was frozen )
1 cup fresh baby spinach
1/2 cup water
1/2 cup orange juice
1 banana ( sliced and frozen )
1/2 cup pineapple chunks ( I used fresh pineapple that was frozen )
1 cup fresh baby spinach
1/2 cup water
1/2 cup orange juice
1
(Be sure to stop by Tone-and-Tighten.com for more green smoothie recipes!)
To make this smoothie, I recommend using a high powered blender.
Place all the ingredients inside blender. Cover and blend until...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
813
Sodium
118mg
4% DV
Fat
9g
15% DV
Protein
6g
13% DV
Carbs
208g
71% DV
Fiber
13g
54% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
1g
7%
Polysaturated Fat
4g
26%
Monosaturated Fat
4g
25%
Cholesterol
8mg
2%
Sodium
118mg
4%
Potassium
1448mg
41%
Protein
6g
13%
% DAILY VALUE*
Total Carbohydrate
Fiber
13g
54%
Sugar
54g
108%
Vitamin A
3448IU
68%
Vitamin B6
4mg
246%
Vitamin C
150mg
250%
Calcium
113mg
11%
Iron
3mg
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Kale is a serious power food and this is such a great way to prepare it! Once you try it, you'll never go back!
1 bunch kale ( about 4 cups )
1 tablespoon olive oil
1 teaspoon seasoned salt
1 tablespoon olive oil
1 teaspoon seasoned salt
1
Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces....
See the full directions on my site
See the full directions on my site
Nutritions
Calories
149
Sodium
2387mg
99% DV
Fat
13g
20% DV
Protein
2g
4% DV
Carbs
6g
2% DV
Fiber
1g
6% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
1g
9%
Polysaturated Fat
1g
9%
Monosaturated Fat
9g
59%
Cholesterol
0.86mg
0%
Sodium
2387mg
99%
Potassium
299mg
8%
Protein
2g
4%
% DAILY VALUE*
Total Carbohydrate
Fiber
1g
6%
Sugar
0.7g
1%
Vitamin A
10302IU
206%
Vitamin B6
0.37mg
18%
Vitamin C
80mg
134%
Calcium
91mg
9%
Iron
1mg
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
This recipe only has 2 Weight Watchers points per serving and is very good!
1/4 lb Italian turkey sausage ( cut into 1/4 slices )
1 red bell pepper ( sliced )
1 green bell pepper ( sliced )
1 yellow bell pepper ( sliced )
1 onion ( sliced )
1/4 cup chicken broth
2 tablespoons minced garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano leaves
1 red bell pepper ( sliced )
1 green bell pepper ( sliced )
1 yellow bell pepper ( sliced )
1 onion ( sliced )
1/4 cup chicken broth
2 tablespoons minced garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano leaves
4
Spray large skillet with Pam cooking spray and heat skillet.
Add sausage and stir frequently until no longer pink 5-6 minutes.
Add bell peppers,onion,broth, garlic, pepper flakes and oregano. Saute all...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
120
Sodium
334mg
13% DV
Fat
5g
7% DV
Protein
6g
12% DV
Carbs
11g
3% DV
Fiber
2g
11% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
1g
7%
Polysaturated Fat
1g
10%
Monosaturated Fat
1g
11%
Cholesterol
45mg
15%
Sodium
334mg
13%
Potassium
298mg
8%
Protein
6g
12%
% DAILY VALUE*
Total Carbohydrate
Fiber
2g
11%
Sugar
4g
8%
Vitamin A
146IU
2%
Vitamin B6
0.51mg
25%
Vitamin C
5mg
9%
Calcium
47mg
4%
Iron
1.0mg
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Not only does this make an amazing and filling breakfast, but it's also a great lunch and dinner also! Loaded with vegetables and beans, it's a great start to the day.
1/2 cup liquid egg whites ( or about 4-5 large egg whites )
1/4 cup mixed peppers ( chopped I used a mix of red, yellow, and green peppers )
1 tablespoon onion ( minced )
3 tablespoons black beans ( rinsed and drained )
1 tablespoon tomato ( chopped )
1/4 cup mixed peppers ( chopped I used a mix of red, yellow, and green peppers )
1 tablespoon onion ( minced )
3 tablespoons black beans ( rinsed and drained )
1 tablespoon tomato ( chopped )
1
In a small bowl, mix peppers, onion, black beans, and tomato together. Set aside. (If you want, you can also sauté these vegetables before adding to the omelette- either way is good!)
Spray a small skillet...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
168
Sodium
202mg
8% DV
Fat
1g
3% DV
Protein
9g
19% DV
Carbs
29g
9% DV
Fiber
6g
26% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
0.5g
2%
Polysaturated Fat
0.84g
5%
Monosaturated Fat
0.65g
4%
Cholesterol
5mg
1%
Sodium
202mg
8%
Potassium
577mg
16%
Protein
9g
19%
% DAILY VALUE*
Total Carbohydrate
Fiber
6g
26%
Sugar
3g
6%
Vitamin A
209IU
4%
Vitamin B6
0.73mg
36%
Vitamin C
3mg
5%
Calcium
53mg
5%
Iron
2mg
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Need a quick and easy breakfast (or even lunch)? I love these pita pockets because you can fill them full of healthy vegetables and they keep you going all day long! Today I wanted to share with you my favorite way to stuff a pita pocket, but you can use whatever vegetables you have available to make this awesome meal.
4 eggs ( lightly beaten )
1/2 cup shredded Cheddar cheese
1/2 teaspoon garlic powder
1 tablespoon olive oil
1 cup chopped broccoli
1/4 cup diced green pepper
1/4 cup diced red pepper
2 tablespoons diced onion
1 cup baby spinach
2 (6") pita breads, cut in half to make pockets
1/2 cup shredded Cheddar cheese
1/2 teaspoon garlic powder
1 tablespoon olive oil
1 cup chopped broccoli
1/4 cup diced green pepper
1/4 cup diced red pepper
2 tablespoons diced onion
1 cup baby spinach
2 (6") pita breads, cut in half to make pockets
2
Heat a large skillet over medium heat and add olive oil. Add broccoli, bell peppers, onion, and baby spinach; cook for 3-5 minutes, stirring frequently or until the vegetables start to go tender.
In a bowl,...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
206
Sodium
355mg
14% DV
Fat
10g
16% DV
Protein
16g
33% DV
Carbs
16g
5% DV
Fiber
6g
27% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
3g
15%
Polysaturated Fat
1g
10%
Monosaturated Fat
6g
38%
Cholesterol
7mg
2%
Sodium
355mg
14%
Potassium
596mg
17%
Protein
16g
33%
% DAILY VALUE*
Total Carbohydrate
Fiber
6g
27%
Sugar
3g
6%
Vitamin A
1887IU
37%
Vitamin B6
0.41mg
20%
Vitamin C
47mg
78%
Calcium
223mg
22%
Iron
2mg
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
During my stay down at Fitness Ridge, they served up delicious smoothies every morning for breakfast. Since being back home, I have been making a smoothie every morning and this is definitely one of my tried-and-true favorites. (You can find 25 recipes just like this one in my Green Smoothie eBook that is on sale this week for only 99 cents! Scroll down to the bottom of this post for more details)
½ cup fresh or frozen blueberries
½ avocado ( pitted and sliced )
½ large banana ( sliced and frozen )
1 cup fresh baby spinach or kale
1 teaspoon agave or honey
½ cup water
½ cup ice ( if needed )
½ avocado ( pitted and sliced )
½ large banana ( sliced and frozen )
1 cup fresh baby spinach or kale
1 teaspoon agave or honey
½ cup water
½ cup ice ( if needed )
1
For more healthy recipes just like this one, plus lots of free at-home workouts, please visit my site: www.Tone-and-Tighten.com!
Place all the ingredients inside blender. Cover and blend until smooth,...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
1596
Sodium
1466mg
61% DV
Fat
158g
243% DV
Protein
6g
12% DV
Carbs
38g
12% DV
Fiber
12g
50% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
99g
496%
Polysaturated Fat
8g
52%
Monosaturated Fat
50g
313%
Cholesterol
412mg
138%
Sodium
1466mg
61%
Potassium
982mg
28%
Protein
6g
12%
% DAILY VALUE*
Total Carbohydrate
Fiber
12g
50%
Sugar
17g
34%
Vitamin A
7719IU
154%
Vitamin B6
1mg
94%
Vitamin C
29mg
48%
Calcium
102mg
10%
Iron
2mg
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
One of my favorite ways to get more vegetables in my diet: pico de gallo. Tons of fresh vegetables, chopped up and thrown together with a couple of spices and a squirt of lime juice . . . it’s basically heaven on earth! I love to whip up some scrambled egg whites and top it off with this fresh pico for an awesome breakfast or lunch. It is also delicious on grilled chicken or fish!
6 roma tomatoes ( diced )
½ medium red onion ( diced )
½ medium green pepper ( diced )
½ jalapeno pepper ( seeded and minced )
2 tablespoons fresh cilantro ( chopped )
2 tablespoons lime juice
1 clove garlic ( minced )
¼ teaspoon ground cumin
salt and pepper to taste
½ medium red onion ( diced )
½ medium green pepper ( diced )
½ jalapeno pepper ( seeded and minced )
2 tablespoons fresh cilantro ( chopped )
2 tablespoons lime juice
1 clove garlic ( minced )
¼ teaspoon ground cumin
salt and pepper to taste
6
For more quick and healthy recipes, be sure to visit Tone-and-Tighten.com
See the full directions on my site
See the full directions on my site
Nutritions
Calories
43
Sodium
53mg
2% DV
Fat
0.57g
0% DV
Protein
1g
3% DV
Carbs
9g
3% DV
Fiber
2g
9% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
0.17g
0%
Polysaturated Fat
0.24g
1%
Monosaturated Fat
0.16g
1%
Cholesterol
1mg
0%
Sodium
53mg
2%
Potassium
435mg
12%
Protein
1g
3%
% DAILY VALUE*
Total Carbohydrate
Fiber
2g
9%
Sugar
5g
11%
Vitamin A
1389IU
27%
Vitamin B6
0.29mg
14%
Vitamin C
32mg
54%
Calcium
24mg
2%
Iron
0.53mg
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Side Dishes
Aug. 22, 2018 04:35PM EST
83
This quick and easy Broccoli Slaw Salad has a delicious, tangy homemade coleslaw dressing that’s light on the calories! There’s so much flavor, plus the crunch from the broccoli, cabbage and carrots makes this the perfect summer side dish salad! Perfect for weeknight dinners or taking to your next party!
This quick and easy Broccoli Slaw Salad has a delicious, tangy homemade coleslaw dressing that's light on the calories! There's so much flavor, plus the crunch from the broccoli, cabbage and carrots makes this the perfect summer side dish salad! Perfect for weeknight dinners or taking to your next party!
Salad:
4 cups broccoli florets
2 cups red cabbage
1 sweet onion
1/2 cup raisins
Dressing:
2/3 cup non-fat plain Greek Yogurt
2 tbsp apple cider vinegar
1/2 tbsp lemon juice
2 tsp granulated sugar
1/4 tsp ground celery seed
1/2 tsp salt
1/4 tsp pepper
4 cups broccoli florets
2 cups red cabbage
1 sweet onion
1/2 cup raisins
Dressing:
2/3 cup non-fat plain Greek Yogurt
2 tbsp apple cider vinegar
1/2 tbsp lemon juice
2 tsp granulated sugar
1/4 tsp ground celery seed
1/2 tsp salt
1/4 tsp pepper
6
- In a small bowl whisk together all of the coleslaw dressing ingredients. Set aside.
- In a large bowl mix together broccoli, red cabbage, sweet onions and raisins. Pour dressing over the top...
See the full directions on my site
Nutritions
Calories
108
Sodium
223mg
9% DV
Fat
0.66g
1% DV
Protein
7g
15% DV
Carbs
22g
7% DV
Fiber
4g
16% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
0.2g
1%
Polysaturated Fat
0.3g
1%
Monosaturated Fat
0.16g
1%
Cholesterol
1mg
0%
Sodium
223mg
9%
Potassium
630mg
18%
Protein
7g
15%
% DAILY VALUE*
Total Carbohydrate
Fiber
4g
16%
Sugar
5g
10%
Vitamin A
1757IU
35%
Vitamin B6
0.32mg
16%
Vitamin C
62mg
104%
Calcium
71mg
7%
Iron
2mg
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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My Recipe Magic © 2018 Recipe Magic, LLC.