20 volumetrics Recipes

fat-free chicken broth, fat-free evaporated milk, frozen chopped broccoli, potato, peeled and cubed, chopped onion, sliced celery, garlic, chopped, salt, pepper, cayenne pepper

plain fat-free yogurt, garlic cloves, minced, chickpeas, drained (garbanzos), sesame seeds, toasted, fresh lemon juice, toasted sesame oil, salt, ground cumin, ground red pepper

olive oil, chopped onion, shredded carrot, water, low-sodium vegetable juice (v8), vegetable broth, cored diced tomatoes, dried thyme, dried oregano, black pepper, whole wheat pasta , cooked separately (shells or other shape), canned cannellini beans, rinsed and drained, shredded spinach

canadian bacon, chopped, zucchini, shredded, diced mixed mushrooms, seeded green bell pepper, diced, eggs, egg whites, hot pepper sauce, tortillas, cherry salsa, reduced-fat shredded mexican blend cheese, tomatoes, chopped cilantro, chopped onions, jalapenos, seeded and finely chopped, lime juice

bulgur, uncooked, boiling water, olive oil, minced walnuts, ground cumin, chickpeas, rinsed and drained (garbanzos), all-purpose flour, egg white, salt, red pepper, frozen chopped spinach, thawed, drained, and squeezed dry, grated carrot, minced green onion, hamburger buns, romaine lettuce leaves, tomatoes, cucumbers, onions

bulgur, uncooked, boiling water, olive oil, red onion, minced, sugar, balsamic vinegar, extra lean ground beef or 3/4 lb turkey, garlic clove, grated carrot, lightly packed, worcestershire sauce, salt, fresh ground pepper

orange juice, sherry wine vinegar, extra-virgin olive oil, water, honey, salt, ground pepper

olive oil, chopped onion, chopped garlic, water, cored died tomatoes, canned cannellini beans, drained and rinsed, diced zucchini, frozen peas, thawed, sliced carrot, chopped flat leaf parsley, dried thyme, fresh ground black pepper, vegetable broth, parmesan cheese

quick-cooking rolled oats, nonfat milk, grated nutmeg, oat bran, chopped dried apricots , about 2 oz, brown sugar

lime juice, water, olive oil, sugar, minced fresh chives, minced fresh ginger, salt, black pepper

dried lentils, salt, water, chopped garlic, chopped onion, chopped celery, chopped carrot, dried thyme, dried oregano, fresh ground black pepper, canned diced tomatoes, with liquid, red wine vinegar, nonfat sour cream

tart apples (such as granny smith), orange juice, water, raspberry jam (i use light jam), oatmeal, flour, brown sugar (i use splenda blend), cinnamon, salt, reduced-calorie margarine (melted )

peeled peeled and finely chopped firm ripe tomatoes, minced green onions or 1/4 cup chives, minced fresh basil , dill (or 1 tsp dried herbs) or 2 tbsp tarragon (or 1 tsp dried herbs), garlic clove, finely minced, sugar (optional if tomatoes are sweet ), salt, fresh ground pepper, balsamic vinegar, extra virgin olive oil, dijon mustard

olive oil, halved and sliced onions, curry powder, vegetable broth, water, chopped cauliflower florets, salt, shredded zucchini

lemon juice, water, olive oil, minced garlic, dijon mustard, salt, fresh ground black pepper, canned cannellini beans, drained and rinsed, chopped red onion, pitted chopped nicoise olive, peeled seeded, and diced tomatoes, baby spinach, white tuna, drained and flaked

acorn squash, halved and seeded, cooked barley, chopped scallion, chopped celery, toasted pine nuts, chopped fresh marjoram, olive oil, salt, fresh ground black pepper, paprika

sliced english seedless cucumbers , about 1 lb, salt, divided, yogurt cheese (greek-style yogurt), rice wine vinegar, minced fresh dill, ground black pepper (use white pepper if you don tsp like black specks), sliced red onion

oil, boneless skinless chicken breast halves (chopped in chunks ), bell peppers (any color, chopped in chunks ), onion (large, chopped in chunks ), vinegar, salt, orange juice, pineapple juice (from a can of pineapple chunks), tomato paste (1 can), cornstarch (dissolved in cold water), splenda sugar substitute, pineapple chunk