46 and primavera low Recipes

boneless skinless chicken breasts, lemon pepper seasoning, olive oil, whole wheat penne, uncooked, olive oil, asparagus , cut into 1-inch pieces, baby carrots, halved, broccoli floret, lemon pepper seasoning, mushroom, quartered, frozen sweet peas (or fresh ), garlic cloves, crushed, lemon , juice and zest of, dry white wine or 1/4 cup chicken stock, whole milk or 1 1/2 cups 2% low-fat milk, cornstarch, cold water, parmesan cheese, grated

whole wheat linguine, shrimp (peeled and devained), salt, extra virgin olive oil, garlic cloves (minced ), crushed red pepper flakes, sugar snap peas, carrot (shredded ), low sodium chicken broth, butter, fresh parsley (chopped ), lemon , juice of, lemon zest (grated ), parmesan cheese (grated )

fresh asparagus, trimmed & cut into 1 inch pieces, fresh green beans, trimmed and cut into 1 inch pieces, sweet orange peppers, cored, seeded & cut into 1/4-inch strips, spaghetti noodles, half-and-half, chicken broth (low sodium variety), salt (skip if using a broth with higher sodium), black pepper, ground nutmeg, olive oil, garlic cloves, minced, grape tomatoes, halved, fresh parmesan cheese, grated, flat leaf parsley, chopped, fresh parmesan cheese, grated for topping dishes (optional)

broccoli floret, mushroom, sliced, zucchini (leave the skins on for more colour and nutrition), red pepper, sliced (you can use green if you prefer , but the red just adds to the colour!), peas (fresh or frozen, just not canned ), olive oil, garlic cloves, minced, margarine, fat-free evaporated milk, low-fat parmesan cheese, fresh parsley, chopped (it would probably be best not to substitute for dried parsley), angel hair pasta

elbow macaroni , prepared according to package and drained, frozen mixed vegetables, thawed (i use broccoli, red pepper, onions, and mushrooms), neufchatel cheese (or red.-fat cream cheese), low-fat buttermilk, sharp cheddar cheese, shredded, black pepper, garlic powder

butter, olive oil, garlic cloves, minced, onion, finely chopped, broccoli , cut into bite-sized florets and stem pieces, button mushroom, 1 pack, sliced, carrots, peeled and sliced on the bias, zucchini , sliced on the bias, yellow squash , sliced on the bias, red bell pepper , cut into strips, frozen peas, whipping cream (heavy ), half-and-half , plus a little more, half-and-half , for thinning sauce, white wine, low sodium chicken broth , as needed, fresh basil leaves, grated parmesan cheese, salt, pepper, penne pasta

olive oil, onion (chopped ), celery ribs (chopped ), bell pepper (sliced in sticks..i used green, yellow and red), garlic cloves (pressed ), mushrooms (i used medium buttons), oregano, basil, thyme, cooked pasta, sangria (optional)

whole wheat penne pasta, olive oil, zucchinis, diced, green bell pepper, diced, carrots, diced, mushrooms, sliced, onions, diced, garlic, minced, stewed tomatoes, coarsely chopped, low-sodium chicken broth, chopped fresh parsley, dried basil, dried oregano, red pepper flakes, grated parmesan cheese, shredded smoked gouda cheese

vegetable broth (or low sodium chicken broth), olive oil, onion, chopped, garlic cloves, chopped, arborio rice, dry white wine, asparagus spears, cut into 1-inch pieces, blanched, tomatoes, halved, summer squash, finely chopped (or 1 cup sweet corn or 1 cup finely chopped carrots), frozen peas, salt, pepper, fresh basil, chopped (or 1 tsp. dried ), italian parsley, chopped, freshly grated parmesan cheese, gouda cheese, grated (or swiss, or cheese of choice)

olive oil, carrots, peeled and chopped (about 2/3 cup), chopped onion, garlic cloves, minced, dried thyme, cooked quick-cooking barley, white wine (optional), low-sodium vegetable broth, divided, zucchini, chopped (about 1 cup), red bell pepper, chopped (about 3/4 cup), yellow bell pepper, chopped (about 3/4 cup), salt, freshly ground black pepper , to taste, frozen peas, grated parmesan cheese

canned low-salt chicken broth or water, dried shiitake mushrooms, sun-dried tomatoes (not packed in oil; about 1 oz), carrot, peeled , cut into matchstick-size strips (about 1 1/2 cups), sugar snap peas, trimmed, butter, onion, sliced, yellow bell pepper , cut into strips, garlic cloves, minced, whipping cream, dried buckwheat pasta (fancy soba), freshly grated parmesan cheese (about 2 oz), green onions, sliced, freshly grated parmesan cheese

pasta (penne, ziti or elbow macaroni), soft margarine or 2 tbsp butter, divided, soft margarine or 2 tsp butter, divided, onion, chopped, flour, salt, black pepper, cayenne pepper, low-fat milk, shredded cheddar cheese, cut green beans, drained, sliced mushrooms, drained, diced tomatoes, drained, dry breadcrumbs

cut green beans, drained, diced tomatoes, drained, sliced mushrooms, drained, onion, chopped, dry breadcrumbs, black pepper, salt, cayenne pepper, pasta (penne, ziti or elbow macaroni), low-fat milk, flour, soft margarine or butter, divided, shredded cheddar cheese

canned low-salt chicken broth, grain white rice, crumbled saffron threads, frozen peas (unthawed), diced ham, chopped yellow bell pepper, tomatoes, halved, more) bottled balsamic vinaigrette

bow-tie pasta (about 2 1/2 cups), asparagus spears, stems trimmed, stalks thinly sliced into rounds, tips left whole, red bell pepper , cut into thin strips, smoked ham, diced, whipping cream, canned low-salt chicken broth, coarse-grained dijon mustard

bow tie pasta (about 2 1/2 cups), asparagus spears, stems trimmed,stalks thinly sliced into rounds,tips left whole, red bell pepper , cut into thin strips, smoked ham, diced, whipping cream, canned low sodium chicken broth, coarse-grained dijon mustard

healthy request cream of mushroom soup, low-fat milk, grated parmesan cheese (out of the can is fine), garlic powder, california style mixed vegetables (broccoli, cauliflower, carrots), chicken breasts (boiled then cubed), mozzarella cheese (freshly grated , or bagged), whole wheat linguine, pepper, to taste (salt should not be needed )

water, dried porcini mushrooms (about 2 oz), uncooked udon noodles (thick , round fresh japanese wheat noodles) or spaghetti, low-sodium soy sauce, black pepper, dark sesame oil, cubed extra-firm tofu (about 4 oz), chopped peeled fresh lemon grass, minced peeled fresh ginger, garlic cloves, minced, julienne-cut zucchini, sliced button mushrooms, sliced shiitake mushroom caps, sliced bok choy leaves, minced fresh cilantro