28542 tex cups beach friendly Recipes

plain pumpkin or 2 cups fresh pumpkin puree, cinnamon, nutmeg, ginger, eggs , blended, fat-free evaporated milk, low-fat whole wheat tortilla (omit during phase 1)

kashi golean cereal , crushed into fine crumbs, splenda sugar substitute, sunflower oil or 1/4 cup safflower oil, sugar-free strawberry gelatin or 1 (10 g) package sugar-free raspberry gelatin, fat-free sugar-free vanilla pudding mix, boiling water, skim milk, fresh strawberries, sliced and lightly sweetened to taste with, splenda sugar substitute , to taste, cool whip free (optional)

white fish fillet (cod, sole, turbot, etc.), salt, black pepper, dry white wine, chicken stock or 1/4 cup broth, skim fat from top, lemon juice, soft margarine, flour, skim milk or 3/4 cup 1% low-fat milk, seedless grapes

vegetable oil, onion, peeled and chopped, carrot, peeled and chopped, ground lamb (or substitute half with another ground meat), beef broth or 1 cup chicken broth, tomato paste, rosemary, chopped italian parsley, frozen peas, russet potatoes, peeled and cut into chunks, unsalted butter, milk (any fat content), kosher salt

unsweetened dried banana, dried cranberries, salted sunflower seeds (be sure to get seeds not cooked in peanut oil), carob chips or 1/4 cup dark chocolate chips

eggs, sugar, sugar, grated baking chocolate or 1 cup bittersweet chocolate, grated baking chocolate or 4 tsp bittersweet chocolate, chopped almonds, chopped almonds, raisins, raisins, flour, flour, baking powder, milk, powdered sugar

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

frozen chopped spinach, eggs, shredded cheese, diced bell pepper (any color ), diced onion, cooked turkey sausage (optional) or 1/3 cup bacon (optional), shredded carrot (optional), drops hot pepper sauce (optional)

pecan pieces, fat buttermilk or 1/4 cup fat-free buttermilk, egg, vanilla extract, grated orange zest, orange extract, whole wheat pastry flour, unbleached all-purpose flour, granular sugar substitute, baking powder, ground cinnamon, baking soda, salt, chilled trans-fat free margarine, cut into bits

eggs, brown sugar, canola oil, heavy whipping cream, vanilla extract, ground nutmeg, white flour, whole wheat flour, salt, baking powder, chopped toasted almond, fresh blueberries or 1 cup frozen blueberries

eggs, cream of tartar, salt, vanilla extract, lemon extract, granulated sugar substitute, whole wheat pastry flour, fat-free whipped topping or 2 cups light whipped topping

whole wheat pita bread , cut into 4 triangles each (6-inch), canned chick-peas, rinsed and drained, canned cannellini beans, rinsed and drained, sun-dried tomatoes packed in oil, oil , from the sun dried tomatoes, garlic clove, peeled, nonfat yogurt or 1/4 cup low-fat plain yogurt, fresh lemon juice, toasted sesame oil, ground cumin, salt, assorted raw and blanched vegetables (such as bell peppers, broccoli, carrots, cauliflower, cherry tomatoes, cucumbers, and scallions)

whole wheat tortillas, reduced-fat cheddar cheese or 1 cup monterey jack pepper cheese, shredded, boneless skinless chicken breasts , precooked and thin-sliced, avocado, pitted, peeled, and thinly sliced, scallions, thinly sliced (green onions), salsa, salt and black pepper

kamut flour, whole wheat flour or 2 tbsp whole grain pastry flour, salt, apple juice, water, water, egg, lightly beaten, transfat-free margarine, sugar substitute, low fat cottage cheese or 1 cup reduced-fat ricotta cheese, at room temperature, excess liquid drained, pitted sweet cherries, sugar-free maple syrup, sugar substitute

extra virgin olive oil, whole grain bread, cut into cubes (about 12 oz of bread, around 4 cups cubed ), sweet italian turkey sausage, reduced-sodium chicken broth, stalks celery, coarsely chopped, onion, coarsely chopped, bosc pear, coarsely chopped (may substitute anjou or bartlett), fresh sage, chopped, egg, lightly beaten, fresh parsley, chopped, salt, fresh ground black pepper

skinny egg noodles, garlic clove, minced, ground beef (we use 2 lb), butter, tomato sauce, salt, pepper, sugar, ricotta cheese or 1 cup cottage cheese, cream cheese, sour cream, onion, chopped, green pepper, chopped, cheddar cheese, shredded

goat meat , shoulder (bone in), coconut milk (1/2 can), fresh ground ginger, curry powder (get an authentic ethnic curry, not mccormick), olive oil (to cover bottom of pan), coarsely chopped white onion, smashed garlic cloves, potatoes (peeled and sliced ), water, salt, chopped fresh cilantro, cinnamon, ground cumin, serrano chilies (chopped seeds and all), chili powder (optional), vegetable oil (for frying ), chopped scallion (to garnish, optional but so good ) (optional), whole wheat flour, melted butter, warm whole milk or 1/4 cup skim milk, warm water, white sugar, salt, baking powder

ground turkey, bosc pear, peel, cored and coarsely grated (firm ), egg, beaten (or 1/4 cup egg substitute), panko breadcrumbs (japanese style bread crumbs), fresh flat-leaf parsley, chopped, garlic cloves, very finely minced, fresh sage, finely chopped, fresh rosemary leaves, finely chopped, ground allspice, coarse salt, fresh ground pepper