3390 hearty south diet phase Recipes

mixed hearty greens (such as escarole, mustard greens, and kale), kumquats, cut into thin rounds, seeded, granny smith apple cider vinaigrette, kosher salt and freshly ground black pepper, chives, roasted salted shelled pumpkin seeds (pepitas)

onion, chopped, green pepper, chopped, garlic, minced, olive oil, red kidney beans, drained and rinsed, water, chili powder or 2 tbsp taco seasoning (i prefer and use taco seasoning, homemade with no sugar), low-fat mexican cheese blend, for topping

romaine lettuce, chopped, tomatoes, halved, crumbled reduced-fat feta cheese, red onion, thinly sliced, pitted kalamata olive, extra virgin olive oil, red wine vinegar, salt, pepper, whole wheat tortillas (6 inch)

fat-free milk, diet root beer, vanilla low-fat frozen yogurt, ice cubes, pure vanilla extract

vegetable oil, carrots, peeled and cut into 3/4-inch pieces, parsnips, peeled and cut into 3/4-inch pieces, onions, peeled and cut into 1/2-inch pieces, garlic cloves, minced, low sodium chicken broth, russet potatoes, peeled and cut into 1-inch pieces, minced fresh thyme, fresh rosemary, bay leaf, hearty white bread, lightly toasted, curly spinach, stemmed and chopped, cannellini beans, drained and rinsed, frozen baby lima beans or 1 (10 oz) package peas, balsamic vinegar, salt and pepper

hearty meat sauce, chopped green pepper, brown sugar, cider vinegar, low-sodium worcestershire sauce, reduced-calorie whole wheat buns

hearty meat sauce, drained canned kidney beans, seeded, chopped jalapeno pepper, ground cumin, chili powder, flour tortillas, shredded lettuce, chopped tomato, chopped avocado, chopped green onions, shredded reduced-fat cheddar cheese, nonfat sour cream alternative

zucchini, yellow squash, red bell pepper, yellow bell pepper, fresh asparagus, red onion, olive oil, salt, pepper

low fat cottage cheese, chopped tomatoes, chopped cucumbers

nonfat plain yogurt or 3/4 cup low-fat plain yogurt, fresh lemon juice, garam masala, paprika, salt, fresh ground black pepper, cayenne pepper, boneless skinless chicken breasts, vegetable oil

extra virgin olive oil, onion, finely chopped, garlic cloves, minced, dried basil, dried oregano, fresh ground black pepper, salt, tomato paste, boneless skinless chicken breast , cut crosswise into 1/2 in. slices, lentils, can drained and rinsed, diced tomatoes , with juices, low sodium chicken broth, baby spinach (4 cups)

extra virgin olive oil, onion, finely chopped, garlic cloves, minced, red kidney beans, rinsed and drained, vegetable broth, salt, fresh cilantro or 3 tbsp fresh parsley, chopped, fresh ground black pepper, extra virgin olive oil (cake ingedient only) (optional)

low sodium chicken broth, extra virgin olive oil, onion, thinly sliced, pearl barley, fresh grated parmesan cheese, salt, fresh ground black pepper

shrimp, peeled and deveined, scallions, white and green parts thinly sliced but kept separate, garlic cloves, minced, vegetable oil, bok choy , sliced crosswise, low sodium soy sauce, chili-garlic sauce

low-fat low-sugar , artifically sweetened vanilla soymilk, nonfat plain yogurt, firm silken tofu, dry-roasted almonds, sugar substitute

almonds, fat-free evaporated milk, canned, skim milk, skim milk, egg substitute, granular sugar substitute, almond extract, vanilla extract, sugar-free maple syrup