 = Ready to eat in 45 minutes or less |
| Salads & Side Dishes |
Baby Spinach Salad with Raspberry Vinaigrette
1/2 Carbohydrate Serving | Exchange: 1 vegetable, 1 fat |
26 |
Creamed Corn
2 Carbohydrate Servings | Exchange: 2 starch
|
30 |
Grilled Corn with Chipotle-Lime Butter
1 Carbohydrate Serving | Exchanges: 1 starch, 1 fat |
31 |
Jeweled Golden Rice
2 1/2 Carbohydrate Servings | Exchanges: 1 starch, 1 fruit, 1 other carbohydrate, 2 fat |
52 |
Parmesan Skillet Flatbreads
2 1/2 Carbohydrate Serving | Exchanges: 2 1/2 starch, 1/2 fat
|
63 |
Pickled Eggs
0 Carbohydrate Serving | Exchanges: 1/2 vegetable, 1 medium fat meat
|
62 |
Roasted Corn with Basil-Shallot Vinaigrette
1 1/2 Carbohydrate Servings | Exchanges: 1 1/2 starch, 1 1/2 fat |
30 |
Southwestern Calico Corn
1 Carbohydrate Serving | Exchanges: 1 starch. 1/2 fat
|
31 |
| Vegetarian Main Dishes |
Chilaquiles Casserole
1 1/2 Carbohydrate Servings | Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat |
26 |
Coconut-Crusted Tofu with Peach-Lemongrass Salsa
3 Carbohydrate Servings | Exchanges: 1 other carbohydrate, 1 medium-fat meat, 2 fat |
8 |
Creamy Asparagus Pasta
3 Carbohydrate Servings | Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 1/2 fat |
12 |
Creamy Gorgonzola Polenta with Summer Squash Sauté
1 1/2 Carbohydrate Servings | Exchanges: 1 1/2 starch, 1 vegetable, 1 high-fat meat, 1 1/2 fat
|
10 |
Garden-Fresh Stir-Fry with Seitan
1 1/2 Carbohydrate Servings | Exchanges: 2 vegetable, 1 other carbohydrate, 2 very lean meat, 2 fat
|
10 |
Gnocchi with Zucchini Ribbons & Parsley Brown Butter
3 Carbohydrate Servings | Exchanges: 2 1/2 starch, 2 vegetable, 1 medium-fat meat, 1 fat
|
9 |
Mediterranean Portobello Burger
2 1/2 Carbohydrate Servings | Exchanges: 2 starch, 2 vegetable, 2 fat
|
12 |
Smoky Corn & Black Bean Pizza
1 1/2 Carbohydrate Servings | Exchanges: 3 starch, 3 medium-fat meat
|
9 |
| Seafood |
Clambake at Home with Three Sauces
2 1/2 Carbohydrate Servings | Exchanges: 2 1/2 starch, 2 1/2 very lean meat |
46 |
Clams Casino
1 Carbohydrate Serving | Exchanges: 1/2 starch, 1/2 vegetable, 2 lean meat, 1/2 fat |
40 |
Grilled Lobster Rolls
2 Carbohydrate Servings | Exchanges: 2 starch, 3 very lean meat, 1 1/2 fat
|
43 |
Grilled Shrimp Cocktail with Yellow Gazpacho Salsa
1/2 Carbohydrate Serving | Exchanges: 2 vegetable, 2 1/2 very lean meat |
45 |
King Crab & Potato Salad
2 Carbohydrate Servings | Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat, 2 fat |
43 |
| Poultry |
Chicken, Charred Tomato & Broccoli Salad
1 Carbohydrate Serving | Exchanges: 1 1/2 vegetable, 3 very lean meat, 2 fat |
60 |
Five-Spice Turkey & Lettuce Wraps
2 1/2 Carbohydrate Servings | Exchanges: 1/2 starch, 2 vegetable, 3 lean meat |
71 |
Grilled Chicken with Cherry-Chipotle Barbecue Sauce
1 Carbohydrate Serving | Exchanges: 1 other carbohydrate, 3 very lean meat |
50 |
Shaker-Style Smoked Chicken Thighs
0 Carbohydrate Servings | Exchanges: 4 lean meat, 1/2 fat |
76 |
Spicy Turkey Burgers with Pickled Onions
2 Carbohydrate Servings | Exchanges: 2 starch, 3 lean meat |
68 |
Taco Salad
3 Carbohydrate Servings | Exchanges: 1 starch, 2 vegetable, 4 lean meat |
70 |
Turkey Kibbeh
1 Carbohydrate Servings | Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 1 fat |
70 |
Turkey-Stuffed Portobello Mushrooms
1/2 Carbohydrate Servings | 1 1/2 vegetable, 3 1/2 lean meat, 1 fat |
70 |
| Meat |
Cube Steak Milanese
1 Carbohydrate Serving | Exchanges: 1/2 starch, 1 vegetable, 4 medium-fat meat
|
58 |
Flank Steak Pinwheels
1Carbohydrate Serving | Exchanges: 1 vegetable, 3 1/2 lean meat |
57 |
Grilled Buffalo Steak with Radicchio-Beet Skewers
1 Carbohydrate Serving | Exchanges: 1 vegetable, 3 lean meat
|
57 |
Grilled Rib-eye with Tomato Salad & Chimichurri Sauce
1 Carbohydrate Serving | Exchanges: 1 vegetable, 4 lean meat |
58 |
Poblano & Skirt Steak Fajitas
2 Carbohydrate Servings | Exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat, 2 fat |
59 |
Texas Toasts with Filet Mignon, Watercress & Herb Butter
1 Carbohydrate Serving | Exchanges: 1 starch, 3 1/2 lean meat, 1 fat
|
54 |
Desserts & Treats
|
Basil-Cinnamon Peaches
1 1/2 Carbohydrate Servings | Exchanges: 1/2 fruit, 1 other carbohydrate |
64 |
Blueberry Crumble
2 1/2 Carbohydrate Servings | Exchanges: 1 starch, 1 1/2 fruit, 2 fat |
27 |
Crumble Topping
1 Carbohydrate Serving | Exchanges: 1 starch, 2 fat |
27 |
Crust for Two
1 1/2 Carbohydrate Servings| Exchanges: 1 1/2 starch, 2 1/2 fat
|
23 |
Lemon Meringue Tart for Two
3 Carbohydrate Servings | Exchanges: 1 1/2 starch, 2 other carbohydrate, 3 fat
|
23 |
Polenta Biscotti
1/2 Carbohydrate Serving | Exchanges: 1/2 other carbohydrate |
28 |
Sour Cherry-Fruit Slump
4 Carbohydrate Servings | Exchanges: 1 fruit, 2 other carbohydrates, 1 1/2 fat |
48 |
Strawberry-Black Pepper Tart for Two
2 1/2 Carbohydrate Servings | Exchanges: 1 1/2 starch, 1 1/2 other carbohydrate, 2 1/2 fat
|
22 |
Strawberry Shortcake
2 1/2 Carbohydrate Servings | Exchanges: 1 1/2 starch, 1 other carbohydrates, 3 fat
|
14 |
Vanilla-Kirsch Panna Cotta with Cherry Compote
3 Carbohydrate Servings | Exchanges: 1 milk (fat free), 1 fruit, 1 other carbohydrate, 1 1/2 fat |
51 |
Watermelon Agua Fresca
1 Carbohydrate Serving1 | Exchanges: 1 fruit |
65 |
| |
|
Sauces & Salad Dressings
|
Asian Mignonette
0 Carbohydrate Servings | Exchange: Free food
|
46 |
Chimichurri Sauce
0 Carbohydrate Serving | Exchanges: 1 fat
|
58 |
Cocktail Sauce
0 Carbohydrate Servings | Exchanges: Free Food
|
46 |
Raspberry Vinaigrette
0 Carbohydrate Serving | Exchanges: 1 fat
|
26 |
Tartar Sauce
0 Carbohydrate Serving | Exchanges: Free Food
|
46 |
| web bonus |
 Cilantro-Lime Vinaigrette
0 Carbohydrate Servings
|
WEB ONLY |
Dark Cherry Bundt Cake
3 1/2 Carbohydrate Servings | Exchanges: 1 1/2 starch, 2 other carb, 1 1/2 fat |
WEB ONLY |
Oven Sweet Potato Fries
|
WEB ONLY |
Roasted Pork Tenderloin with Cherry & Tomato Chutney
1 Carbohydrate Serving | Exchanges: 1 other carb, 3 lean meat; |
WEB ONLY |
