Notes:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 390.8

• Total Fat: 22.4 g
• Cholesterol: 32.9 mg
• Sodium: 1,723.7 mg
• Total Carbs: 31.6 g
• Dietary Fiber: 3.0 g
• Protein: 17.6 g

Resource: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=236833

Servings: 4

Ingredients:
* 3 Tbs yellow curry paste
* 2 4 oz chicken breasts, cubed
* 1 can coconut milk
* 3 Tbs fish sauce
* 3 Tbs brown sugar
* 4 medium carrots, chopped
* 3 small potatoes, cubed
* 1 can bamboo shoots, drained
* 1/4 cup water

Directions:
In a skillet or wok, stir fry curry paste and a spoonful of coconut milk until fragrant. Add chicken and cook for 1 minute. Put wok contents in slow cooker with the rest of the ingredients and the remaining coconut milk. Stir until curry paste, brown sugar, fish sauce, and coconut milk are well combined and the chicken and vegetables are coated. Cook on low for 8 hours.

Serve over rice.

Submitted by:
Leslie

Notes:

Nutritional Info

• Servings Per Recipe: 11
• Amount Per Serving
• Calories: 291.4

• Total Fat: 18.0 g
• Cholesterol: 75.7 mg
• Sodium: 382.2 mg
• Total Carbs: 28.4 g
• Dietary Fiber: 1.4 g
• Protein: 23.1 g

Resource: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=248816

Servings: 11

Ingredients:
11 Cabbage Leaves
400 Grams Pork Mince
500 Grams Turkey Mince
2 Grated Carrots
400 Grams Cooked Rice
Parsley, Garlic and Spring Onions

1 Cup Light Sour Cream
1 Cup Tomato Sauce

Directions:
*Cook 1 Cup of raw Rice and set aside

*Cut core out of Cabbage and gently peel back outer leaves being careful not to break them

*Steam leaves until wilted and are soft but do not over-cook

*While the Rice and Cabbage are steaming, you can mix together the Turkey, Pork, Carrots and other Ingredients. Once rice is cooked, mix in also and add some Salt and Pepper to taste.

*Once your filling is ready, place a large spoonful onto the base of a Cabbage Leaf. Fold in the sides of the leaf and roll up tightly.

*Once you have made all your rolls, place in a Steamer and steam for 30 minutes.

*While the Cabbage Rolls are steaming, mix together 1 Cup of Sour Cream and .5 to 1 Cup of Tomato Sauce to taste.

*Pour over the top of Cabbage Rolls to serve.

Submitted by:
Leslie

Notes:

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 174.8

• Total Fat: 4.1 g
• Cholesterol: 32.5 mg
• Sodium: 114.8 mg
• Total Carbs: 20.4 g
• Dietary Fiber: 2.7 g
• Protein: 14.4 g

Resource: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=526458

Servings: 8

Ingredients:
1 lb 93% lean ground beef
1 cup chopped onions
1 10.75oz can Campbell's HR Cream of Mushroom Soup
1/4 cup water mixed with soup
1/4 tsp salt(optional)
1/4 tsp black pepper
3-4 medium potatoes, thinly sliced with skin on

Directions:
Brown ground beef and onions, drain.
Spray the bottom of a 2 qt glass baking dish(11×9 inch). Cover the bottom of the dish with a layer of potatoes and a layer of ground beef. Pour half of soup mixture over this. Add another layer of potatoes and ground beef, pour remaining soup mixture over this also. Bake covered for 1 hour at 350°F.

Submitted by:
Leslie

Notes:
Pakistani recipe

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 199.2

• Total Fat: 7.0 g
• Cholesterol: 54.1 mg
• Sodium: 129.9 mg
• Total Carbs: 12.0 g
• Dietary Fiber: 2.7 g
• Protein: 22.5 g

Resource: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1237

Servings: 6

Ingredients:
1.5 lbs lean ground sirloin
1 cup chopped onions
2 cups canned crushed tomatoes
1 cup frozen peas
1 cup diced potatoes
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder
salt and pepper to taste

Directions:
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.

Submitted by:
Leslie

Notes:

Nutritional Info

• Servings Per Recipe: 12
• Amount Per Serving: 1 muffin
• Calories: 130.1

• Total Fat: 0.4 g
• Cholesterol: 0.1 mg
• Sodium: 437.6 mg
• Total Carbs: 31.0 g
• Dietary Fiber: 2.6 g
• Protein: 3.9 g

Resource: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1048401

Servings: 12

Ingredients:
Zucchini, 1 1/2 cups, shredded
Egg substitute, liquid (Egg Beaters), 1/2 cup
Aunt Jemima Whole Wheat Blend Pancake Waffle Mix, 2 cups
Applesauce, unsweetened, 1/4 cup
Brown Sugar, 1/2 cup, packed
Sun Crystals sweetener, 6 packets
Lemon juice, 2 teaspoons
Cinnamon, ground, 1 teaspoon
Allspice, 1 teaspoon

Directions:
Grate the zucchini with the skin on. (good source of fiber)
Mix all ingredients together.
Fill paper lined muffin cups 2/3 full with batter.
Bake for 10-15 min. on 375.
Cool on wire rack.
Sprinkle with powdered sugar if desired. (Not included in the calorie count)
You can also add almonds for added protein! Yummy!

Submitted by:
Leslie

Notes:
Two things always seem to top dieters’ “No” lists that really don’t have to: creamy soups, and cheese. Using frozen vegetable side dishes available at the store and readily available leftovers, however, means you can have creamy, cheesy soup guilt-free! It’s healthy, filling, satisfies that need for cheese, and at only 104 calories per cup, you could have seconds and still not go off track.

Servings: 5

Ingredients:
1 1/2cup unsweetened almond milk
1/2 cup cooked wild rice -60
3 tbsp corn starch -30
1 4oz boneless, skinless chicken thigh cut to tiny pieces -180
1 pack Green Giant Broccoli and Cheddar (the small 2 serving pack) -120
1oz diced carrots -10
1/2 small whie onion -15
2 tbsp olive oil -10

Directions:
Cook the cheddar and broccoli in the microwave for about 4 1/2 minutes so the cheese doesn't burn. Meanwhile, in a medium pot, cook chopped onions, carrots and chicken on medium heat, stirring constantly to cook evenly. Since the chicken is cut small, it should only take 5-6 minutes. When the chicken is done and the onions are soft, add the wild rice, the broccoli and cheese from the packet, 1 cup of the almond milk, and about 3 1/2 cups of water. Bring the heat to medium high and stir regularly to mix everything well. Add salt, white pepper, garlic, celery salt and a little marjoram. Let this cook about 4 minutes until the liquid is consistent, even though it will seem watery. Mix the cornstarch with the remaining half cup of cold almond milk and blend with a fork until liquid is smooth. Turn the heat down to medium low and stir in the cornstarch mixture, stirring the pot constantly to blend as it thickens. Allow to simmer for 2-5 minutes until soup is creamy.

The whole pot is 520 calories, and makes about 5 1cup servings. Enjoy!

Submitted by:
Sannie

Notes:
When dieting, creamy soups are usually a no-no, but in this case, at less than 150 calories per cup, you have all the more reason to say YES! Hot, thick and creamy, packed with chicken and veggies, this is the perfect soup for chilly days and how to get rid of leftovers without making another stir fry.

Servings: 4.5

Ingredients:
1/4 cup cooked wild rice - 45 calories
1 package Lightly Sauced Garden Medly veggies from Green Giant - 120 calories
4oz leftover cooked chicken - 220 calories
1/2 small yellow onion, sliced thin - 15 calories
1 cup unsweetened Almond milk - 40 calories
1/2 cup flour - 200 calories

Directions:
In the microwave, cook the garden veggies according to the package instructions. Shred your leftover chicken (I had half a leftover cornish hen here) and put them in a medium pot along with your rice, sliced onion and steamed veggies when they're done. Add 1cup almond milk and enough water to cover, about 3 cups or so. Set the heat to medium and let the onions cook slowly. Add sea salt, pepper, minced garlic, savory, marjoram and any other herbs you would usually dress your chicken with. Stir occasionally until it all begins to head, and then raise temperature to medium-high and bring to a boil. Boil for 5-10 minutes. Meanwhile, in a mixing cup, mix the flour with cold water using a fork or whisk until smooth; don't sprinkle the flour into the boiling water or they'll become globs. Once smooth, lower the heat back to medium and add the flour mix, stirring constantly. Leave it at medium for 2-3 minutes, and then drop to medium low to allow to simmer and thicken.

Serve hot and enjoy 142 tasty calories per cup!

Submitted by:
Sannie

Notes:
One of the things I miss about California is fish tacos, but I know how easy it is to take something as healthy as that and overload it with fat and calories (Helloooooo ranch). This tuna burrito is flexible in that it can make two small burritos or one big one and still be a guiltless lunch, as well as covering the major food groups in one go. Feel free to swap the tuna out for cod, whiting, tilapia, or any other low-calorie white fish and just adjust the calories you’re taking in with them; same can be applied to your wraps. I just used what was handy, but if you can find lower calorie wraps go right ahead and use those instead.

Servings: 2

Ingredients:
Large burrito wrap - 173 calories
1 can tuna in water - 100 calories
1/8 cup chopped seeded tomato - 5 calories
1 thin slice of onion - 4 calories
1/2 iceburg lettuce - 4 calories
3 tbsp chopped bell pepper - 6 calories
1 tbsp balsamic vinaigrette - 30 calories
Salt, pepper, garlic, adobo to taste

Whole shebang: 322 calories
Half: 161

Directions:
Take well-drained tuna and place it in the center of your wrap. Cover in lettuce and veggies, season to taste and splash on dressing. Fold in the sides, roll and wrap!

Submitted by:
Sannie

Notes:
This low calorie meal is colourful, aromatic, and massively satisfying. And for only 143 calories per serving that’s packed with protein and vitamins, you couldn’t ask for more in a healthy lunch! Sweet and tangy light brown chicken breast with colourful tri-colour bell peppers, onions and carrots are visually appealing and very good for you, and all sauteed together before cooking down in balamic vinegar and honey. It sounds indulgent and tastes it, but really it has fewer calories than a grocery store chicken chef salad.

Servings: 2

Ingredients:
1 4oz chicken breast (140 calories)
1/4 onion, cut into slices (24 calories)
4oz mixed chopped or sliced tri-colour bell peppers (30 calories)
1/4 medium tomato, seeded and chopped (6 calories0
3oz carrot, chopped, sliced or matchstick (35 calories)
3 tbsp Balsamic vinegar (30 calories)
1 tsp honey (21 calories)

Directions:
In a large saute pan, liberally coat the pan in 0 calorie cooking spray with heat to medium high. Place the whole breast, and all veggies except the tomato and let them sit long enough for the chicken to cook mostly through on one side, about 3-4 minutes. Occassionally stir the veggies so they don't stick or burn. Turn the chicken over and start cooking through that side, another 2-3 minutes while stirring the veggies occasionally. Once the chicken is solid enough to stab with a fork and no longer raw outside, remove it from the pan.

Slice the breast lengthwise, and then into thin strips and then retrun them to the pan. Stir them into the veggies. Season with garlic, sea salt and pepper and give another spritz of 0 calorie cooking spray if anything is starting to stick. Once the veggies are tender add your balsamic vinegar, honey, tomatoes and about 1/8-1/4 cup of water. It will look like a lot but don't worry, that will help it cook down. Turn your head up and stir constantly. There will be a lot of steam coming off the pan and food as the liquids cook down and reduce. This should take about 5-7 minutes for it to cook down and thicken. Once the liquids have reduced to about a quarter of their initial amount, it should look like a decent sauce. Remove it from heat.

Serve it over 1/2 cup of wild rice for an extra 94 calories and 2g protein, or over a bowl of salad greens for a spicy sweet hot/cold salad! The whole pan by itself is only 286 calories, so if you're really hungry, you can chow down on the whole thing and still go away guilt-free :3 But one pan makes enough for two small bowls. If you're doing WW, each serving without wild rice is only 3 points. Enjoy!!

Submitted by:
Sannie

Notes:
Kudumulu are steamed rice balls with sweet coconut stuffing. No South Indian needs introduction to kudumulu or an translation for it. The translation is for the unfortunate ones who have not tasted this yummy, delicious and melt-in-the mouth delicacy.

Servings: 3

Ingredients:
2/5 cup grated jaggery (granulated sugar can be substituted)

1 1/4 cup freshly grated coconut

1/2 teaspoon cardamom powder

1 cup rice flour

1 tablespoon coconut oil

1/2 teaspoon salt

Directions:
In a pan, melt the jaggery and remove any impurities from it. Add the grated coconut and allow it to cook until all the water in it is dried up. Remove from heat, add cardamom powder, and set aside.

In a bowl, make a dough by mixing the rice flour, oil and salt.

Roll dough into small balls and stuff with the coconut mixture. Steam cook the dough balls in a steamer or idli maker.

Submitted by:
abigail