List of Recipes
Oatmeal Chocolate Chip Cookies
Chocolate chip and oatmeal cookies are two of the most popular homemade cookies in the United States. This recipe substitutes up to 50 percent of the white flour in traditional chocolate chip cookie recipes with whole grain oats. While it may sound healthier, a 3-inch cookie has about the same ...
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Easy Spanish Rice
Tomato infused Spanish Rice is usually served with Mexican food. Like most recipes there are dozens of varieties from simple to complex Spanish Rice. Use this recipe as a baseline and modify ingredients to your taste. Cook’s Tip When using stewed tomatoes, chop into bite size pieces using a blender ...
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Oven Baked Tortilla Chips
Fresh corn tortillas have up to 80% less sodium and 60% less calories compared to equivalent size flour tortillas. Most store bought tortilla chips are fried and have as much sodium and fat as potato chips. Oven baked chips are chewier than fried tortilla chips, but crisp up nicely when ...
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Chicken & Shrimp File Gumbo
Gumbo is a Cajun soup or stew you can make dozens of different ways. Gumbos are usually made using chicken or seafood, but you can omit the meat for a vegetarian gumbo. Many gumbos start with a rue, a mixture of cooked flour and oil, for flavor and thickening. This ...
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Chicken Soup
Whether you are healthy or have a cold, chicken soup is nutritious and can be served a variety of ways. In Italy, miniature meatballs, thin pasta or both are added. Tortellini and ravioli are cooked and served in chicken soup or broth for added flavor. Nutrition values are for soup ...
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Mashed Potatoes
Mashed potatoes, also called whipped potatoes, is a popular accompaniment for meat, chicken, and fish and have up to 70 percent less calories than fried potatoes. Russet potatoes have a high glycemic index due to the starch content, but are a good source of essential vitamins and minerals like vitamins ...
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Seafood Risotto
Risotto originated in northern Italy and is now popular throughout Italy. Made using short grain arborio rice, it has a creamy texture unlike any other rice recipe without the need for cream or any other sauce. Risotto is rarely offered on the menu of most Italian-American restaurants. Unlike pasta that ...
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Zucchini Frittata
Italian frittatas are a cross between an omelet and quiche cooked in a skillet. Slow cooking is needed to remove most of the water in the zucchini and avoid a soggy frittata. Frittatas can be eaten hot or cold.
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Scrambled Eggs with Vegetables
Scrambled Eggs with Vegetables is a quick, easy way of obtaining 13 grams of complete protein, a little fiber, and only 1 gram of sugar for about 220 calories. You also get about 3.5 ounces (100 g) of food compared to less than 2 ounces for the protein bar. Candy ...
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Stir Fried Shrimp and Broccoli
Many Americans associate Chinese-American restaurant meals as a health alternative to standard American cuisines. Unless you choose wisely, Chinese restaurant meals can have as many calories as a steak dinner or fast food meal. Stir Fried Shrimp and Broccoli is a simple, quick, nutritious, and delicious combination of fresh shrimp, broccoli, ...
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