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    1404
    Nutrition Facts
    Poached Fresh Fish
    Amount Per Serving
    Calories 101 Calories from Fat 36
    % Daily Value*
    Total Fat 4g 6%
    Saturated Fat 1g 5%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Cholesterol 28mg 9%
    Sodium 38mg 2%
    Potassium 294mg 8%
    Total Carbohydrates 2g 1%
    Dietary Fiber 0.1g 0%
    Sugars 2g
    Protein 13g 26%
    Vitamin A 1%
    Vitamin C 2%
    Calcium 6%
    Iron 2%
    * Percent Daily Values are based on a 2000 calorie diet.
    Poached Fresh Fish – – Milk, Onion (chopped), Salmon (fillet of fresh fish (sole, salmon or haddock)), – Pour 1/4 cup (60 ml) milk into your skillet and gently heat. Add the onion and simmer until soft, then add your fish fillet. Cover and simmer 5-10 minutes. The fish should be opaque and flaky. Remove from heat and mash, or flake fish with fork. To store, separate into small containers and spoon your milk and onions over top. This also freezes nicely.

      by -
      487
      Nutrition Facts
      Very Veggie Minestrone
      Amount Per Serving
      Calories 184 Calories from Fat 36
      % Daily Value*
      Total Fat 4g 6%
      Saturated Fat 1g 5%
      Polyunsaturated Fat 1g
      Monounsaturated Fat 2g
      Cholesterol 4mg 1%
      Sodium 644mg 27%
      Potassium 568mg 16%
      Total Carbohydrates 29g 10%
      Dietary Fiber 7g 28%
      Sugars 6g
      Protein 10g 20%
      Vitamin A 25%
      Vitamin C 28%
      Calcium 6%
      Iron 12%
      * Percent Daily Values are based on a 2000 calorie diet.
      Very Veggie Minestrone РРOlive Oil, Onion (chopped), Carrots (chopped), Celery (chopped), Tomatoes (crushed), Chicken Stock (homemade or low-sodium prepared), Macaroni (cooked soup pasta or macaroni), Broccoli Florets, Red Kidney Beans (red kidney beans, rinsed and drained), РHeat oil over medium heat in a large saucepan. Add onions and saut̩ for 5 minutes. Add the rest of the vegetables except broccoli, along with the stock and tomatoes. Simmer 25 minutes till all veggies are tender. Add the broccoli and simmer another 10 minutes. Add the beans and pasta, heat through, and serve. Makes 4 cups of soup.

        by -
        1309
        Nutrition Facts
        Scrambled Tofu
        Amount Per Serving
        Calories 208 Calories from Fat 126
        % Daily Value*
        Total Fat 14g 22%
        Saturated Fat 1g 5%
        Polyunsaturated Fat 5g
        Monounsaturated Fat 3g
        Sodium 304mg 13%
        Potassium 74mg 2%
        Total Carbohydrates 7g 2%
        Dietary Fiber 1g 4%
        Sugars 1g
        Protein 11g 22%
        Vitamin C 4%
        Calcium 15%
        Iron 12%
        * Percent Daily Values are based on a 2000 calorie diet.
        Scrambled Tofu – – Tofu (firm silken), Onion (minced), Soy Sauce, Turmeric, Oil, – Mash tofu in a bowl. Then add your next three ingredients and mix well. Pour oil into a skillet over medium-high heat. Add ingredients from bowl and cook 5 minutes or until warm throughout and light yellow in color.

          by -
          436
          Nutrition Facts
          Meatballs
          Amount Per Serving
          Calories 1603 Calories from Fat 909
          % Daily Value*
          Total Fat 101g 155%
          Saturated Fat 38g 190%
          Polyunsaturated Fat 4g
          Monounsaturated Fat 37g
          Cholesterol 441mg 147%
          Sodium 2262mg 94%
          Potassium 1136mg 32%
          Total Carbohydrates 66g 22%
          Dietary Fiber 5g 20%
          Sugars 7g
          Protein 108g 216%
          Vitamin A 108%
          Vitamin C 135%
          Calcium 86%
          Iron 66%
          * Percent Daily Values are based on a 2000 calorie diet.

            by -
            516

            Grown ups & Lobster lovers

            Nutrition Facts
            Super Rich Lobster Pasta
            Amount Per Serving
            Calories 504 Calories from Fat 153
            % Daily Value*
            Total Fat 17g 26%
            Saturated Fat 8g 40%
            Polyunsaturated Fat 1g
            Monounsaturated Fat 6g
            Cholesterol 162mg 54%
            Sodium 1855mg 77%
            Potassium 888mg 25%
            Total Carbohydrates 44g 15%
            Dietary Fiber 3g 12%
            Sugars 4g
            Protein 43g 86%
            Vitamin A 12%
            Vitamin C 30%
            Calcium 16%
            Iron 16%
            * Percent Daily Values are based on a 2000 calorie diet.

            Super Rich Lobster Pasta – – onion (chopped), olive oil, tomatoes (chopped), heavy cream, Salt, Pepper, lobsters (the meat of 1-2 lobsters, chopped into chunks), linguine, parley (fresh chopped), – Saute onion in oil. Add chopped tomatoes and simmer 10 minutes. Add salt & pepper. Puree tomato mixture. Return to heat and add cream. Simmer 5 minutes. Add lobster meat and heat just till lobster is heated through. Meanwhile, prepare pasta according to package. Drain and toss cokked pasta with sauce. Top with parsley. Enjoy!