Recipes

Tilapia Vera Cruz

by ADC - Suzanne

Prep Time: 10 minutes Cook Time: 15 minutes 382 calories Serves 2 Ingredients: 2 tilapia filets Juice of 1 lime Salt and pepper to taste ½ teaspoon oregano 1 tablespoon olive oil ½ medium yellow onion, chopped 2 cloves garlic, diced ½ (14oz) can chopped tomatoes ¼ cup green olives ½ tablespoon capers ½ tablespoon […]


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Prep Time: 15 minutes Cook Time: 50 minutes 357 calories Serves 2 Ingredients: ½ cup brown rice, cooked Cooking spray 1 medium acorn squash, halved and seeded ¾ teaspoons olive oil ½ teaspoon unsalted butter ¼ yellow onion, minced ⅓ cup chopped walnuts ½ medium apple, chopped 2 tablespoons dried cranberries Salt and pepper to […]


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Prep Time: 15 minutes Cook Time: 25 minutes 395 calories Serves 2 Ingredients: 4 (4 ounce) fillets of sole ½ cup frozen spinach, thawed ½ cup canned artichokes, chopped Salt and pepper 2 tablespoons butter substitute 2 garlic cloves 1 lemon, juiced ½ cup brown rice, cooked Directions: Preheat the oven to 350 degrees.  Spray […]


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Prep Time     10 minutes Cook Time     30 minutes Serves 4 310 calories Ingredients: 1 ½ chicken breasts, skinless, boneless 8 ounces whole wheat fettuccine 3 cups Brussels sprouts, quartered Salt and pepper to taste 1 tablespoon olive oil 3 cloves garlic, chopped 1 tablespoon red pepper flakes 2 tablespoons Italian seasoning 3 tablespoons parmesan cheese, […]


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Italian Veggie Saute

Prep Time: 15 minutes Cook Time: 15 minutes Serves 4 Ingredients: 3 tablespoons olive oil 2 cloves garlic 1 white onion, thinly sliced 1 green bell pepper, thinly sliced 1 red bell pepper, thinly sliced 1 yellow squash, diced 1 zucchini, diced 3 large tomatoes, seeded and chopped 1/4 cup black olives 3 tablespoons pine […]


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Pesto Pizza

377 kcals Makes 8 slices Prep Time: 10 minutes Cook Time: 15 minutes 1 pound whole wheat pizza dough, prepared 1 cups pesto sauce ½ cup sun-dried tomatoes ½ cup sliced olives ½ cup part skim mozzarella, shredded 2 tablespoons Parmesan cheese, shredded 1 cup fresh spinach leaves 2 tablespoons oregano Salt and pepper to […]


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Thanksgiving Day Menu

We know the holiday season is tough for a lot of people. Thanksgiving is especially hard because the food is the focus of everything! Here is a menu that is full of great food, but it won’t mean you can’t eat for 3 days because of the high calorie count. This meal is 603 calories, […]


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Baked Salmon with Brown Rice and Spinach

428 calories Serves 2 Prep Time  15 minutes Cook Time: 40 minutes ½ cup brown rice 1 cups vegetable broth 2 teaspoons sesame oil 1 tablespoon tamari 1 tablespoon balsamic vinegar 1 teaspoon honey 2 salmon filets, 2” thick 1 tablespoon sesame seeds, toasted 2 teaspoons sesame oil 2 cups fresh spinach Directions: In a […]


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Chili

Prep Time: 10 minutes Cook Time: 40 minutes 297 calories Serves 4 Ingredients: 1 pound ground beef, lean 1 medium yellow onion, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 1 jalapeno pepper, chopped 4 cloves garlic, minced 1 tablespoon chili powder 1 tablespoon cumin ½ teaspoon ground coriander 1 (15.5oz) can […]


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Broccoli and Cheddar Soup

Prep Time: 10 minutes Cook Time: 15 minutes 306 calories Serves 4 Ingredients: ½ medium yellow onion, finely chopped 1 medium carrot, finely chopped 1 celery stalk, finely chopped 2 cloves garlic, finely chopped 1 tablespoon butter 2 tablespoon flour 2 ½ cup vegetable broth 1 cup milk, skim 2 Yukon gold potatoes, diced Salt […]


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