1、Asparagus, Zucchini, and Sweet Pepper Crepes

  • Makes: 2servings
  • Serving Size: 3 crepes each
  • Carb Grams Per Serving: 33
  • Asparagus, Zucchini, and Sweet Pepper Crepes recipe

    Ingredients

    • 4ounces soft tofu (fresh bean curd)
    • 1/2 teaspoon finely shredded orange peel
    • 3tablespoons orange juice
    • 2tablespoons plain fat-free Greek yogurt
    • 1/4 teaspoon snipped fresh dill
    • 1/4 teaspoon salt
    • 1/4 teaspoon black pepper
    • 1 recipeWhole Wheat and Flax Crepes
    • 1tablespoon light butter with canola oil
    • 3/4 cup chopped red sweet pepper (1 medium)
    • 3/4 cup 1-inch pieces fresh asparagus
    • 1/2of a smallzucchini, halved lengthwise and sliced crosswise into 1/4-inch-thick slices (1/2 cup)
    • 2 clovesgarlic, minced
    • Fresh dill
    • Orange wedges
    • 2tablespoonsrefrigerated or frozen egg product, thawed
    • 1/2 cuplow fat milk (1%)
    • 1/4 cupall-purpose flour
    • 1tablespoonwhole wheat flour
    • 1 1/2 teaspoonsflaxseed meal
    • 1teaspoonvegetable oil
    • Pinchsalt

    Method

    Cover and process or blend until smooth; set aside.
  • Prepare Whole Wheat and Flax Crepes; keep warm.
  • In a 6-inch skillet melt butter over medium heat. Add sweet pepper, the remaining 1/8 teaspoon salt, and the remaining 1/8 teaspoon black pepper; cook 5 minutes. Add asparagus; cook 2 minutes more. Stir in zucchini and garlic; cook 2 to 3 minutes more or until vegetables are tender.
  • In a small bowl combine cooked vegetable mixture and tofu mixture. Spoon about 1/3 cup of the vegetable-tofu mixture on a crepe. Fold crepe into quarters or roll up. Transfer to a serving platter. Repeat with the remaining crepes and vegetable-tofu mixture. If desired, sprinkle with additional fresh dill. Serve with orange wedges.
  • In a small bowl combine egg product, milk, all-purpose flour, whole wheat flour, flaxseed meal, oil, and salt; whisk until smooth.
  • Heat a lightly greased 6-inch skillet over medium-high heat; remove from heat. Spoon in 2 tablespoons batter; lift and tilt skillet to spread batter evenly. Return to heat; cook for 1 to 2 minutes or until browned on one side only. (Or, cook on a crepemaker according to manufacturers directions.) Invert over paper towels; remove crepe. Repeat with remaining batter, greasing skillet occasionally. If crepes are browning too quickly, reduce heat to medium.

  • https://www.truecookbook.com/recipe/asparagus-zucchini-and-sweet-pepper-crepes-10656/

    2、Chicken and Sweet Pepper Linguine Alfredo

  • Makes: 4 servings
  • Serving Size: 1 1/2cups each
  • Carb Grams Per Serving: 43
  • Chicken and Sweet Pepper Linguine Alfredo recipe

    Ingredients

    • 19 - ounce packagerefrigerated whole wheat linguine
    • 1 mediumred sweet pepper, seeded and cut into thin strips
    • 2 mediumzucchini and/or yellow summer squash, halved lengthwise and sliced (about 2-1/2 cups)
    • 8ounces packaged chicken stir-fry strips*
    • 110 - ounce containerrefrigerated light Alfredo pasta sauce
    • 1/3 cup finely shredded Parmesan, Romano, or Asiago cheese (optional)
    • 2teaspoons snipped fresh thyme
    • 1/8 teaspoon freshly ground black pepper

    Method

    1. Using kitchen scissors, cut linguine in half. Cook linguine according to package directions; drain. Return to hot pan; cover and keep warm.
    2. Meanwhile, coat a large skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add sweet pepper; cook and stir for 2 minutes. Add squash; cook and stir for 2 to 3 minutes more or until vegetables are crisp-tender. Remove from skillet.
    3. Add chicken to skillet. Cook and stir for 2 to 3 minutes or until no longer pink. Return vegetables to skillet. Stir in pasta sauce; heat through.
    4. Add chicken-vegetable mixture, cheese (if desired), and thyme to cooked linguine; toss gently to coat. Sprinkle with black pepper.

    3、Sausage and Sweet Pepper Hash

  • Makes: 10 servings
  • Serving Size: 2/3cup
  • Carb Grams Per Serving: 18
  • Sausage and Sweet Pepper Hash recipe

    Ingredients

    • 3/4 12 - ounce packagecooked smoked chicken sausage with apple, quartered lengthwise and cut into 1/2-inch pieces
    • 1teaspoon olive oil
    • 1 1/2 cups sliced sweet onion
    • Nonstick cooking spray
    • 1 1/2 pounds red-skinned potatoes, cut into 1/2-inch pieces
    • 2teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
    • 1/2 teaspoon black pepper
    • 1/4 cup reduced-sodium chicken broth
    • 2cups chopped green, red, and/or yellow sweet peppers
    • 1/2 cup shredded Swiss cheese (2 ounces) (optional)
    • 2teaspoons snipped fresh tarragon or parsley

    Method

    1. In a large nonstick skillet cook sausage over medium heat about 5 minutes or just until browned. Remove from skillet. In the same skillet heat oil over medium-low heat. Add onion; cook about 5 minutes or until tender and just starting to brown, stirring occasionally.
    2. Coat the bottom of a 3 1/2- or 4-quart slow cooker with cooking spray or line the cooker with a disposable slow cooker liner. In the prepared cooker combine sausage, onion, potatoes, thyme, and black pepper. Pour broth over mixture in cooker.
    3. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours. Stir in sweet peppers. If desired, sprinkle with cheese.
    4. If using low-heat setting, turn cooker to high-heat setting. Cover and cook for 15 minutes more. Before serving, sprinkle with tarragon. Use a slotted spoon for serving.

    4、Shrimp and Sweet Pepper Fajitas

    Servings:4 Prep10 mins Cook15 mins
    Shrimp and Sweet Pepper Fajitas recipe

    Ingredients

    • 1 tablespoon vegetable oil
    • 1 pound medium shrimp, shelled and deveined
    • 1 tablespoon Southwest seasoning blend (such as McCormick)
    • 6 cups fresh sliced peppers and onions
    • 1/8 teaspoon salt
    • 1 cup quinoa, uncooked
    • 8 warm corn tortillas
    • 1/2 cup reduced-fat sour cream
    • 1/4 cup jarred salsa verde
    • 2 limes, cut into wedges
    • 4 scallions, sliced

    Method

    1. Heat oil in a large nonstick skillet over medium-high heat. Season shrimp with 1 tsp of the Southwest seasoning. Add to skillet and cook 2 minutes on each side. Remove to a plate.
    2. Add peppers and onions to skillet. Season with salt and 1 tsp of the Southwest seasoning. Cook 10 minutes or until tender, stirring often. Add up to 1/4 cup water if mixture becomes too dry. Stir in shrimp.
    3. Meanwhile, cook quinoa following package directions, about 15 minutes, adding remaining 1 tsp Southwest seasoning. Remove from heat.
    4. Wrap shrimp-and-pepper mixture in tortillas and serve with quinoa, sour cream, salsa, limes and scallions.

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