 = Ready to eat in 45 minutes or less |
| Appetizers |
| Avocado & Corn Salsa |
41 |
| Avocado Tea Sandwich |
41 |
| Guacamole-Stuffed Eggs |
40 |
| Side Dishes |
Asparagus Topped with Creamy Tarragon Sauce
1/2 Carbohydrate Serving | Exchange: 1 vegetable, 1/2 fat |
31 |
Asparagus with Anchovies & Garlic
1/2 Carbohydrate Serving | Exchanges: 1 vegetable, 1 fat |
31 |
Chile-Spiced Asparagus
1/2 Carbohydrate Serving | Exchanges: 1 vegetable, 1 fat |
30 |
Creamy Green Beans
1/2 Carbohydrate Serving | Exchanges: 1 vegetable |
28 |
Lemon Lovers’ Asparagus
1/2 Carbohydrate Serving | Exchanges: 1 vegetable, 1/2 fruit, 1 1/2 fat |
30 |
Orange-Glazed Shredded Carrots
1 Carbohydrate Serving | Exchanges: 1 vegetable, 1/2 fruit, 1/2 fat |
26 |
| Papaya-Avocado Salad |
40 |
| Vegetarian Main Dishes |
Broccoli Rabe, White Bean & Fontina Pasta
4 Carbohydrate Servings | Exchanges: 4 starch, 1 vegetable, 1 1/2 medium-fat meat, 1 1/2 fat |
67 |
Mock Risotto
3 Carbohydrate Servings | Exchanges: 3 starch, 1 vegetable, 1 high-fat meat |
13 |
No-Bake Macaroni & Cheese
3 Carbohydrate Servings | Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat |
26 |
Spring Vegetable Ragout
3 Carbohydrate Servings | Exchanges: 3 starch, 3 vegetable, 1 1/2 medium-fat meat, 1 fat |
71 |
Vegetable Fried Rice
3 Carbohydrate Servings | Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat |
70 |
| Poultry |
Arugula & Chicken Sausage Bread Pudding
1 Carbohydrate Serving | Exchanges: 1 starch, 1 vegetable, 2 medium-fat meat |
56 |
Chicken Divan
1 Carbohydrate Serving | Exchanges: 1/2 starch, 2 vegetable, 3 lean meat |
22 |
Chicken in Tangy Escabeche of Caramelized Onions, Carrots & Jalapeños
1/2 Carbohydrate Serving | Exchanges: 1 vegetable, 4 1/2 very lean meats, 1 fat |
45 |
Chicken with Sugar Snap Peas & Spring Herbs
1 Carbohydrate Serving | Exchanges: 4 very lean meat, 2 vegetable, 1 fat |
13 |
The EatingWell Cobb Salad
1/2 Carbohydrate Serving | Exchanges: 2 vegetable, 1 1/2 medium-fat meat, 3 fat |
10 |
Swiss Chard (or Spinach) Tacos with Caramelized Onion, Fresh Cheese & Red Chile
3 Carbohydrate Servings | Exchanges: 3 starch, 2 vegetable, 1 high-fat meat, 1 fat |
47 |
| Fish & Seafood |
Blackened Salmon Sandwich
2 1/2 Carbohydrate Servings | Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono) |
12 |
Ceviche Salad with Avocado, Cilantro & Green Chile
1 Carbohydrate Serving | Exchanges: 1/2 fruit, 3 1/2 lean meat, 2 fat |
45 |
Edamame Lo Mein
3 Carbohydrate Servings | Exchanges: 3 1/2 starch, 1 vegetable, 1 very lean meat, 2 fat |
64 |
Salt & Pepper Prawns
1 Carbohydrate Serving | Exchanges: 1/2 starch, 2 vegetable, 4 very lean meats, 1 fat |
8 |
Scallop Piccata on Angel Hair
3 Carbohydrate Servings | Exchanges: 3 starch, 3 very lean meat, 1 fat |
66 |
Smoked Trout Hash with Mustard Greens
1 1/2 Carbohydrate Servings | Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1 fat |
12 |
| Stuffed Avocado |
41 |
| Meat |
Apricot-Glazed Lamb Roast
1/2 Carbohydrate Serving | Exchanges: 1/2 other carbohydrates, 3 lean meat |
62 |
Chipotle Beef Tacos with Caramelized Onions
2 1/2 Carbohydrate Servings | Exchanges: 3 starch, 1 vegetable, 3 medium-fat meat, 1 1/2 fat |
42 |
Greek Pizza
2 Carbohydrate Servings | Exchanges: 2 starch, 1/2 vegetable, 1 1/2 medium-fat meat |
60 |
Ham, Gruyère & Spinach Bread Pudding
1 1/2 Carbohydrate Servings | Exchanges: 1 starch, 1 vegetable, 2 medium-fat meat |
57 |
Herb-Crusted Lamb & Roasted Beet Salad
1/2 Carbohydrate Servings | Exchanges: 2 vegetable, 3 lean meat, 1 fat |
61 |
Lamb Satay Stir-Fry
1 Carbohydrate Serving | Exchanges: 3 vegetable, 1/2 other carbohydrates, 2 medium-fat meat, 2 fat |
63 |
Mediterranean Lamb Pilaf
3 Carbohydrate Servings | Exchanges: 1 starch, 1 vegetable, 2 fruit, 3 lean meat |
59 |
Moroccan-Rubbed Grilled Steak & Sweet Potatoes
1 Carbohydrate Serving | Exchanges: 1 starch, 3 medium-fat meats, 1 fat |
14 |
Penne with Vodka Sauce & Capicola
3 Carbohydrate Servings | Exchanges: 3 starch, 1 vegetable |
67 |
Rigatoni with Beef & Eggplant Ragu
3 Carbohydrate Servings | Exchanges: 3 starch, 2 vegetable, 2 very lean meat, 1 fat |
66 |
| Desserts |
Chocolate, Cherry & Almond Bread Pudding
3 Carbohydrate Servings | Exchanges: 1 starch, 2 other carbohydrates, 2 fat |
57 |
Haroset Cake with Zabaglione Sauce
2 Carbohydrate Servings | Exchanges: 2 other carbohydrates, 1 fat |
52 |
Key Lime Meringue Cake
3 Carbohydrate | Exchanges: 3 other carbohydrates, 1 fat |
51 |
Linzer Cake
2 Carbohydrate | Exchanges: 2 other carbohydrates, 1 fat |
53 |
Pear & Ginger Cheesecake
2 Carbohydrate Servings | Exchanges: 2 other carbohydrates, 1 very lean meat |
51 |
Pineapple-Raspberry Parfaits
1 1/2 Carbohydrate Servings | Exchanges: 1/2 reduced-fat milk, 1 fruit |
28 |
Velvet Cake with Cream Cheese Frosting
2 1/2 Carbohydrate Servings | Exchanges: 2 1/2 other carbohydrates, 2 fat |
48 |
Strawberry-Rhubarb Bread Pudding
3 Carbohydrate Servings | Exchanges: 1 starch, 2 other carbohydrates, 2 fat |
57 |
| Miscellaneous |
| Poached Eggs |
76 |
| Raspberry-Avocado Smoothie |
40 |
| Smoky Chipotle Salsa with Pan-Roasted Tomatillos |
47 |
| Tangy Green Goddess Dressing |
41 |
| web bonus |
Lemon Zinger Cider
1 Carbohydrate Serving | Exchanges: 1 fruit |
WEB ONLY |
Pineapple Lamb Burgers with Red Pepper Sauce
2 Carbohydrate Servings | Exchanges: 2 starch, 1/2 fruit, 2 medium-fat meat |
WEB ONLY |
Chocolate-Cinnamon Sheet Cake with Almond Cream
1 1/2 Carbohydrate Servings | Exchanges: 1 1/2 other carbohydrates, 1 1/2 fat |
WEB ONLY |
