Recipes
Santa Fe Chicken Soup
Spicy chicken in green chili broth with crisp tortilla strips, salsa and sour cream. Servings: 4 Preparation Time: 55 minutes NUTRITIONAL INFO Avg M F Calories : 338 423 254 Protein : 34 43 26 Carbs: 36 45 27 Fat : 6 8 5 INGREDIENTS 1/3 cup brown rice (uncooked) 4 portions chicken breast (about 1 lb) 1 lime, halved ...
Baked Chicken Parmesan
Spinach fettuccine with breaded chicken breast, topped with pasta sauce and Parmesan cheese. Serving: 2 Preparation Time: 40 minutes NUTRITIONAL INFO Avg M F Calories : 398 498 299 Protein : 41 51 31 Carbs: 44 55 33 Fat : 5 6 4 INGREDIENTS 2 egg whites 1/3 cup Italian-seasoned breadcrumbs 4 Tbsp reduced-fat Parmesan...
Asian Beef Stir-Fry
Peppered steak strips with oriental-style vegetables and noodles Servings: 4 Preparation Time: 30 minutes NUTRITIONAL INFO Avg M F Calories : 404 505 303 Protein : 35 44 26 Carbs: 51 64 38 Fat : 5 6 4 INGREDIENTS 4 portions spaghetti (about 8 oz uncooked) 4 portions lean steak (about 1 lb) 1/8 tsp crushed red pepper...
Balsamic Salmon Salad
Broiled salmon fillet glazed with teriyaki marinade over balsamic salad and new potatoes Servings: 2 Preparation Time: 30 minutes NUTRITIONAL INFO Avg M F Calories : 382 478 287 Protein : 32 40 24 Carbs: 20 25 15 Fat : 20 25 15 INGREDIENTS 2 portions new potatoes, cubed 1 Tbsp teriyaki marinade 2 cloves garlic, minc...
Chicken Pomodoro
Succulent sautéed tomatoes with Italian-seasoned chicken and pasta Servings: 4 Preparation Time: 30 minutes NUTRITIONAL INFO Avg M F Calories : 489 611 367 Protein : 42 53 32 Carbs: 51 64 38 Fat : 11 14 8 INGREDIENTS 4 portions spaghetti (about 8 oz uncooked) 2 egg whites 4 tsp Mrs. Dash® Tomato-Basil-Garlic...
Grilled Fish Soft Tacos
Tangy avocado salsa and grilled fish in a warm flour tortilla Servings: 4 Preparation Time: 35 minutes NUTRITIONAL INFO Avg M F Calories : 425 531 319 Protein : 40 50 30 Carbs: 40 50 30 Fat : 13 16 10 INGREDIENTS 1 Tbsp olive oil 4 limes, halved, divided 5 cloves garlic, minced, divided 2 tsp ground cumin, divided 4 por...
Spaghetti and Meatballs
Hearty turkey meatballs in a rich Italian tomato sauce over traditional spaghetti Servings: 6 Preparation Time: 40 minutes NUTRITIONAL INFO Avg M F Calories : 457 571 343 Protein : 39 49 29 Carbs: 60 75 45 Fat : 6 8 5 INGREDIENTS 6 portions lean ground turkey (about 1 ½ lbs) 2 egg whites ½ cup dry breadcrumbs ...
Zesty Italian Chicken
Chicken marinated in Italian dressing over fettuccine and fresh spinach Servings: 2 Preparation Time: 50 minutes NUTRITIONAL INFO Avg M F Calories : 429 536 322 Protein : 38 48 29 Carbs: 58 73 44 Fat : 4 5 3 INGREDIENTS 2 portions chicken breast (about ½ lb) ¼ cup fat-free Italian dressing 2 portions fettuccine ...
Cool Taco Salad
Taco-seasoned ground beef, lettuce and tomatoes with a creamy salsa dip Servings: 2 Preparation Time: 20 minutes NUTRITIONAL INFO Avg M F Calories : 380 475 285 Protein : 39 49 29 Carbs: 37 46 28 Fat : 10 13 8 INGREDIENTS 2 portions lean ground beef (about ½ lb) 1 Tbsp water 2 tsp taco seasoning mix, divided ...
Apple Tuna Salad
Tuna with crisp apple and celery on a bed of lettuce with fresh tomato wedges Servings: 2 Preparation Time: 10 minutes NUTRITIONAL INFO Avg M F Calories : 205 256 154 Protein : 20 25 15 Carbs: 28 35 21 Fat : 2 3 2 INGREDIENTS 1 can (6 oz) tuna, water packed, drained ½ onion, diced 1 stalk celery, sliced 1 Tbsp di...
Artichoke Chicken Salad
Artichoke hearts and chicken with tomato and cucumber in a light vinaigrette Servings: 2 Preparation Time: 15 minutes NUTRITIONAL INFO Avg M F Calories : 257 321 193 Protein : 30 38 23 Carbs: 33 41 25 Fat : 2 3 2 INGREDIENTS 2 cans (5 oz each) white meat chicken chunks, drained 1 can (14 oz) artichoke hearts in water, dr...
Chicken Pita Pizza
Homemade pizza for one topped with chicken, bell peppers, zucchini and melted mozzarella Servings: 1 Preparation Time: 15 minutes NUTRITIONAL INFO Avg M F Calories : 341 426 256 Protein : 34 43 26 Carbs: 43 54 32 Fat : 6 8 5 INGREDIENTS 1 whole-wheat pita ¼ cup low-fat pizza sauce 1 portion cooked chicken breast, sl...
Cookies & Cream
High-quality Right® nutrition with a bit of Cool Whip® and cookies Servings: 1 Preparation Time: 3 minutes NUTRITIONAL INFO Avg Calories : 308 Protein : 26 Carbs: 37 Fat : 6 INGREDIENTS 12 oz cold water 1 packet vanilla Right® Light ¼ cup Cool Whip® Lite 6 ice cubes 3 chocolate wafer cookies DIRECTIONS Pour cold water in blender. Then add R...
Fortified French Toast
Protein-enriched French toast with vanilla, cinnamon and warm maple syrup Servings: 1 Preparation Time: 10 minutes NUTRITIONAL INFO Avg M F Calories : 365 456 274 Protein : 40 50 30 Carbs: 38 48 29 Fat : 7 9 5 INGREDIENTS 3 Tbsp vanilla Right® Light or vanilla protein powder (whey or soy) ½ cup egg substitute &frac1...
Banana Cream Pudding
Protein- and vitamin-enriched banana cream pie filling Servings: 2 Preparation Time: 25 minutesINGREDIENTS 1 cup cold skim milk 1 packet vanilla Right® Light 2 Tbsp fat-free, sugar-free banana instant pudding mix 1 banana, sliced ½ cup Cool Whip® Free DIRECTIONS Pour skim milk in blender. Then add Right® powder and blend on medium speed for 15 seconds. Add pudding mix and blend on high speed until thick...
Enriched Double Chocolate Pudding
Exceptionally nutritious, rich and satisfying chocolate dessert Servings: 2 Preparation Time: 25 minutes NUTRITIONAL INFO Avg M F Calories : 142 178 107 Protein : 17 21 13 Carbs: 17 21 13 Fat : 1 1 1 INGREDIENTS 1 cup cold skim milk 1 packet chocolate Right® Light 2 Tbsp fat-free, sugar-free chocolate instant pudding m...
EFL Nutrition Facts
The following nutrition stats have been carefully calculated and approximated based on the serving sizes of the meals as written and shown in the recipes (Avg). Also included are approximated nutrition stats based on the serving sizes of the meals for males (M) and females (F). Remember that for each of us the portion sizes vary as described in Chapter 6 of Eating for Life. Albac...
