90 basic low Recipes
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basic japanese white rice, rice vinegar, sugar and8 Morebasic japanese white rice, rice vinegar, sugar, kosher salt, chopped fresh shiitake mushrooms (about 2 1/2 oz), chopped carrot, sesame seeds, toasted, low-sodium soy sauce, mirin (sweet rice wine), nori (seaweed) sheets, ponzu sauce11 ingredients
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low sodium chicken broth (i use kitchen basics brand) and12 Morelow sodium chicken broth (i use kitchen basics brand), water, chicken base (i use better than bouillon brand), turnip, peeled and grated, parsnip, peeled and grated, carrots, peeled and grated, stalks celery, chopped fine (1 small bunch), onion , cut in half through the root (leave root intact, as is removed later, or if you are like me, then chop and leave in), curry powder (mild golden only , the brand i use is mccormick s), garlic clove, minced, chicken (boneless skinless thighs , breasts, or combination), russet potato, grated, frozen corn1 hour 5 min, 13 ingredients
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margarine and15 Moremargarine, boneless skinless chicken breasts, cut into 1-inch cubes, salt, black pepper, yellow onion, coarsely chopped, garlic cloves, minced, curry powder, ground cinnamon, grain white rice, chicken stock , basic, canned tomato, drained and coarsly chopped, cauliflower , broken into small flowerets, raisins, frozen peas, plain low-fat yogurt or 1/2 cup low-fat sour cream40 min, 16 ingredients
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olive oil and12 Moreolive oil, brown button mushrooms, cleaned and sliced (or mixed mushrooms), onion, chopped (half of it comes from the bechamel sauce if using my recipe), garlic clove, sliced, dried rubbed sage, dried rosemary, fresh ground black pepper, chili powder, penne pasta , cooked according to package directions (whole wheat is fine), mozzarella cheese , ball cubed (low-fat works fine), camembert cheese, cubed (low-fat works fine ), bechamel sauce (recommended basic with lots of flavour), cheese, grated (i used a mix of 4 cheeses, use your favourite)1 hour 30 min, 13 ingredients
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red bell pepper, green bell pepper, white onion and19 Morered bell pepper, green bell pepper, white onion, celery ribs, garlic cloves, petite diced tomatoes, tomato sauce, skinless chicken breasts, andouille sausages, peeled and de-veined jumbo prawns, low sodium chicken base, chili powder, cayenne pepper, oregano, garlic powder, bay leaves, file powder, thyme, shake red pepper flakes, salt and pepper, basic roux, white rice2 hour 10 min, 22 ingredients
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vegetable bouillon cubes, largeish carrot- diced and7 Morevegetable bouillon cubes, largeish carrot- diced, onion- diced, several cloves of garlic-minced, water, quinoa-rinsed twice because it can be dusty and have foreign objects, low sodium soy sauce, herbs : parsley, cilantro, dill, (basically any leafy green herb-fresh) a good bunch chopped, toasted walnuts15 min, 9 ingredients
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shells manicotti (1 box) or 12 -14 cannelloni tubes (1 bo... and14 Moreshells manicotti (1 box) or 12 -14 cannelloni tubes (1 box), ricotta cheese (low-fat or part-skim), freshly grated parmesan cheese (divided 3/4 cup & 1/4 c), egg yolks, chopped fresh basil, lump crabmeat (optional) or 1/2 lb roasted & shredded cooked chicken (optional) or 1/2 lb chopped fresh spinach (optional), salt, fresh ground black pepper, tomato sauce (any jar sauce is fine, ricotta parmesan is my fave or use your favorite homemade basic .), butter or 4 tbsp margarine, all-purpose flour, milk (i use 1%), salt, fresh ground black pepper, nutmeg31 min, 15 ingredients
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rice vinegar, light brown sugar and12 Morerice vinegar, light brown sugar, low-sodium soy sauce or tamari, creamy peanut butter, peeled and minced fresh ginger, dried crushed red pepper, garlic cloves, minced, basic pizza dough or 1 uncooked prepared pizza crust, extra virgin olive oil, shredded grilled or rotisserie chicken, shredded swiss cheese, grated parmesan cheese, green onions, chopped, fresh cilantro leaves28 min, 14 ingredients
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recipe basic burger , with whole-wheat buns, ripe avocados and16 Morerecipe basic burger , with whole-wheat buns, ripe avocados, lemon juice, chopped fresh parsley, chopped fresh basil, scallions, white and light green parts, sliced, garlic, roughly chopped, tinned anchovy fillets, rinsed, patted dry and chopped , optional, mayonnaise, low-fat plain greek yogurt, salt, pepper, alfalfa or radish sprouts, asian mayo, pesto mayo, spicy ketchup, ranch ol, baconator22 min, 18 ingredients
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Cheesy Black Bean Quesadilla Triangles
low-fat low-carb whole wheat tortillas (8-inch) and8 Morelow-fat low-carb whole wheat tortillas (8-inch), morningstar farms spicy black bean burgers, salsa (i used mango peach for a complimentary sweetness), reduced-fat sharp cheddar cheese, part-skim mozzarella cheese (or monteray or colby jack), fresh cilantro leaves (chopped ), southwest seasoning (basically garlic powder, chili powder, oregano, cumin), smart balance light butter spread, toothpicks22 min, 9 ingredients -
Low Fat Basic White Sauce (Without Butter)
chicken stock (or vegetable stock), cornflour and6 Morechicken stock (or vegetable stock), cornflour, skim evaporated milk (or soy milk), chicken stock, extra, onion powder , to taste, dried chives, dried parsley, salt & pepper, to taste40 min, 8 ingredients -
Basic Olive Oil and Vinegar Vinaigrette (low GI, South Beach)
olive oil, vinegar, sugar substitute, salt, paprika and2 Moreolive oil, vinegar, sugar substitute, salt, paprika, dry mustard, pepper5 min, 7 ingredients -
Roasted Pepper and Spicy Sausage Grilled Pizza
extra virgin olive oil and9 Moreextra virgin olive oil, red chili pepper flakes (see note *), basic grilled pizza dough, olive oil, for brushing, kosher salt, for sprinkling, basic pizza sauce, parmesan cheese , grated on the smallest holes of a box grater (about 3/4 oz), basic roasted sweet peppers, medium dice, hot italian sausages, casings removed, cooked, and crumbled (see note **), low-moisture mozzarella cheese, shredded30 min, 10 ingredients -
Seafood Lasagna
dry lasagna noodles, cooked and drained and7 Moredry lasagna noodles, cooked and drained, fresh basil leaf , torn into small pieces, white sauce, shrimp or 1 1/2 lbs crab or 1 1/2 lbs imitation crabmeat or 1 1/2 lbs mussels or 1 1/2 lbs oysters or 1 1/2 lbs squid (basically, your choice), fat free mozzarella cheese or 2 cups low fat mozzarella, shredded, fat-free cottage cheese, shredded parmesan cheese, egg1 hour 10 min, 8 ingredients -
Asian-Style Pasta
reduced-fat creamy peanut butter, water and7 Morereduced-fat creamy peanut butter, water, low-sodium soy sauce, grated peeled fresh ginger, crushed red pepper, hot cooked basic pasta, matchstick-cut carrots, coarsely chopped snow peas, chopped green onions7 min, 9 ingredients -
Moo Shu Pork Crepes
dried wood ear mushrooms or shiitake mushrooms and14 Moredried wood ear mushrooms or shiitake mushrooms, boiling water, boned pork loin , cut into 2 x 1/4-inch strips, low-sodium soy sauce, dry sherry, cornstarch, sugar, vegetable oil, grated peeled fresh ginger, sliced green cabbage, water, sliced button mushrooms, sliced green onions, hoisin sauce, basic crepes15 ingredients -
Smoked Salmon Blintzes
chopped cucumber, low-fat sour cream, chopped fresh dill and4 Morechopped cucumber, low-fat sour cream, chopped fresh dill, bottled minced garlic, basic blintzes, smoked salmon , cut into thin strips, dill sprigs (optional)8 min, 7 ingredients
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