199 cal., 5g fat, 12.5g fiber, 29.5g protein
serves 1
You might need to buy:
- large La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortilla
- shredded lettuce
- Frank's RedHot original cayenne pepper sauce
- reduced-fat Parm-style grated topping
- fat-free sour cream
56 cal., 0.5g fat
serves 8
You might need to buy:
- fat-free vegetable broth
- plain fat-free Greek yogurt
- lemon juice
- crushed garlic
- dried parsley flakes
- salt
- black pepper
- paprika
serving (3 tablespoons) 37 cal., 0 fat
serves 2
You might need to buy:
- canned tomato sauce
- ketchup
- cider vinegar
- garlic powder
101 cal., 1 g fat, 4g protein
serves 4
You might need to buy:
- cubed butternut squash
- sliced onion
- fat-free liquid egg substitute
- salt
- chili powder
- black pepper
ready in about 20 minutes;
serves 8
You might need to buy:
- rolled pie crust
- Butter cooking spray
- honey
serves 6
You might need to buy:
- fresh sage or 1/2 teaspoon dried
- fresh thyme or 1 teaspoon dried
- extra virgin olive oil
- boiling water
- and 2 tablespoons whole wheat couscous
- salt
- pepper
- ground turkey
157 calories per serving, 3.5 grams of fat
ready in about 50 minutes;
serves 12
You might need to buy:
- reduced fat baking mix
- reduced-fat shredded sharp cheddar cheese
- fat-free milk
- egg substitute
- Vegetable Cooking Spray
192 calories per serving
4.6 grams fat per serving
ready in about 25 minutes;
serves 4
You might need to buy:
- dry breadcrumbs
- grated parmesan cheese
- dried Italian seasoning
- dried thyme
- salt
- pepper
- Dijon mustard
- olive oil
- reduced-calorie stick margarine