Recipes From Cuisine: European

Pasta With Sardine Sauce


Pasta with sardine sauce is a variation on the theme of southern Italian pasta served with a seafood tomato sauce. Tuna is a common  seafood ingredient, but if you are concerned about mercury levels in tuna you can substitute any seafood. Anchovies are popular in Italy, but many Americans loath the super salty canned variety ...

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Puff Pastry Chicken Pie

Easy Puff Pastry Chicken Pot Pie


Puff pastry chicken pot pie has large pieces of white meat chicken and lots of vegetables in a creamy white sauce without the high calorie pie crust. A light, tender puff pastry top replaces the usually double crust pie. You get: More chicken and vegetables Less calories, fat, and sodium ...

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Chocolate Muffin

Easy Double Chocolate Muffins

Recipe Type: , Cuisine: ,

This easy double chocolate muffin recipe is slightly sweet compared to some sickly sweet commercially prepared muffins, and are packed with chocolate flavor from cocoa powder and semi-sweet chocolate chips. One small muffin has about 190 calories. Three small muffins is roughly equivalent in weight to one large mega-muffin available at ...

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Easy Apple Strudel

Recipe Type: , Cuisine:

If you are tired of store bought apple strudel that’s more pastry than apple filling try this Easy Apple Strudel recipe that is packed with fresh apples and has no preservatives or artificial ingredients. Some supermarket bakeries enhance the color of their strudels, turnovers, cakes, and pies by adding artificial colors. ...

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Pasta Fagioli With Turkey Sausage Sauce

20 Minute Fagioli e Pasta (Beans & Macaroni)


When I came across canned, organic, white beans, I realized I had not made Fagioli e Pasta in over a year. This simple recipe has less than 500 calories per serving while providing 10 grams of fiber and 28 grams of protein. I used homemade tomato sauce, but you can use ...

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Lemon Cookie with Royal Icing

Meringue Powder Royal Icing

Recipe Type: Cuisine: ,

Royal icing is a pure white icing that drys candy hard. You can color royal icing any color using food colors. Use natural food coloring if you are concerned about using artificial food colors. For lemon flavored icing, substitute 1 tablespoon of fresh lemon juice for the water. Royal icing is not ...

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Lentil, Bean, and Pasta Soup

Lentil and Bean Soup

Recipe Type: Cuisine: ,

Lentils and beans are high in fiber and protein and low in fat and sodium. A 12 oz. (350 g) serving has 15 grams of fiber and 17 grams of protein. Sodium levels will vary depending on the type of bacon and broth used. Omit the bacon and use vegetable ...

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Fried Fish with Lemon Caper Sauce

Quick Pan-Fried Fish With Lemon Caper Sauce


This variation of my pan-fried fish recipe you can make in 15 minutes or less. It is low in fat and sodium compared to frozen and restaurant fish fillets. Use any filleted fish for this recipe. Fillets up to 3/4″ (18 mm) should be fully cooked in 6 minutes (3 minutes per ...

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Fillo Pudding Tart

Fillo Shells (phyllo)


Whether you spell if filo, fillo, or phyllo, this paper thin, crisp versatile dough can be used for sweet or savory recipes.  These, light, crispy, fillo shells look elegant, are very easy to make, and have about 45 calories for a large 3.5″ (88 mm) diameter shell. You can make ...

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Homemade Lemon Cookies

Lemon Cookies

Recipe Type: Cuisine: ,

Lemon Cookies are easy, chewy, cookies bursting with real lemon flavor not lemon extract. You can adding lemony, hard royal icing or omit the icing and save about 16 calories 1 teaspoon of  added sugar per cookie. Add more or less lemon zest depending on your taste.

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