Using ingredient cals

Breakfast Risotto

• 503 cals
• 13 3/4 cff
• 7 3/4 fat
• 2 sticks cinnamon broken in
• 1 low-fat milk
• 1 dark brown sugar for topping milk
• 1 in a saucepan
• 700 ml apple juice unfiltered
• 180 gr arborio rice
• 120 ml warm milk along with raisins

Brown Vegetable Stock

• 29 cals
• 13 3/8 mg sodium
• 5 carrots
• 3 onions
• 3 leeks
• 3 celery
• 1 bay leaf
• 1/8 gm fat
• some garlic

Chickpea And Artichoke Heart Stew

• 311 cals
• 15 3/4 cff
• 15 paperback
• 15 cans
• 5 3/4 fa
• 5 sage leaves (fresh)
• 4 potatoes (red)
• 2 garlic (cloves minced)
• 1 sprig rosemary (fresh)
• 1 salt and pepper

Couscous With Chickpeas And Vegetables

• 490 cals
• 8 button mushrooms
• 4 sweet potato chunks
• 4 baby turnips
• 2 garlic (cloves crushed)
• 1 chives for rose petals for (chopped garnish yellow)
• 1 onion (chopped)
• 350 ml vegetable broth
• 240 ml tomato juice
• 240 ml water

Garbanzo Stew

• 669 mg sodium
• 210 cals
• 41 gm carbo
• 9 gm fiber
• 7 gm protein
• 2 garlic (cloves)
• 500 gr garbanzo beans
• 300 ml spicy tomato juice
• 300 gr tomatoes
• 120 ml water

Garbanzo Stew

• 669 mg sodium
• 210 cals
• 41 gm carbo
• 9 gm fiber
• 7 gm protein
• 2 garlic (cloves minced)
• 500 gr garbanzo beans (drained)
• 300 ml spicy tomato juice
• 300 gr tomatoes (chopped)
• 120 ml water

Mixed Vegetable Salad

• 98 mg sodium
• 79 cals
• 14 gm carbo
• 4 gm fiber
• 2 gm protein
• 1 squash (yellow)
• 1/8 gm fat
• 260 gr green beans
• 150 gr corn kernels
• 130 gr carrots

Mushrooms A La Stroganoff

• 95 3/4 mg sodium w
• 86 cals
• 7/8 gm fat
• 3/8 mg chol
• 350 gr mushrooms
• 240 gr onions
• 240 ml brown vegetable stock
• 120 ml yogurt
• 3 gr dill (fresh)
• 1 gr paprika

Mushrooms With Wild Rice

• 829 mg sodium
• 152 cals
• 31 gm carbo
• 12 snow peas
• 8 shitake mushrooms (fresh)
• 6 gm protein
• 3 gm fiber
• 2 celery stalks
• 1 onion (yellow)
• 1/2 bell pepper (red)

Oriental Green Salad

• 464 mg sodium
• 42 cals
• 7 gm carbo
• 3 gm fiber
• 3 gm protein
• 1 mung bean sprouts
• 1/2 bamboo shoots
• 1/8 gm fat
• 90 gr chinese cabbage
• 45 ml low sodium soy sauce

Potato Ratatouille

• 142 cals
• 30 gm carbo
• 21 mg sodium
• 6 gm fiber
• 4 gm protein
• 3 green peppers
• 2 onions (yellow)
• 2 potatoes
• 3/8 gm fat
• 325 ml water

Ricotta Pudding

• 147 mg sodium
• 125 cals
• 9 protein
• 9 carbs
• 6 fat
• 4 strawberries
• 4 baking
• 1 egg
• 5/8 full
• 120 gr ricotta cheese

Souper Salad

• 774 mg sodium
• 143 cals
• 28 gm carbo
• 16 melba rounds
• 6 gm fiber
• 6 gm protein
• 4 scallions
• 1 onion (red)
• 3/8 gm fat
• 1,300 ml tomato juice

Sweet Cinnamon Quick Bread

• 311 mg sodium -vs
• 295 cals
• 51 3/8 cff
• 14 mg chol
• 8 1/2 fat
• 5 loaf with nonstick vegetable cooking spray (pan)
• 2 egg whites (plus)
• 1 egg
• 1 corn oil softened
• 250 gr unbleached flour