13 lightened seed Recipes

extra lean ground beef, celery, finely chopped, carrot, coarsely grated, onion, finely diced, garlic clove, crushed, worcestershire sauce, tomato sauce (ktchup), dried italian herb seasoning, green peas (i use frozen ), water, brown gravy mix, fresh ground black pepper, chopped fresh parsley, potatoes, chopped into chunks (2 medium), pumpkin, peeled and seeded , k chopped into chunks, butter (i used light logicol), salt, fresh ground pepper, grated parmesan cheese

dry breadcrumbs, cilantro, chopped, ground cumin, salt, ground red pepper, garlic cloves, crushed, egg, chickpeas, drained (garbanzo beans), olive oil, plain low-fat yogurt, fresh lemon juice, tahini (sesame-seed paste), garlic clove, minced, whole wheat pita bread, cut in half, lettuce, tomato, sliced, cucumber, sliced

vegetarian chicken strips (may use up to 1 1/2 lbs for you want more or larger servings), low-fat cream of chicken soup (may use 2 cans if it seems to dry to you), fat free sour cream, a stack saltine crackers, crushed, poppy seed, olive oil , no need to use the more expensive extra virgin here

cucumbers, peeled, seeded and julienned or shredded, boneless skinless chicken breast, salad dressing mix , ranch or another flavor, fat free cream cheese, fresh dill or 1 tsp oregano, mushrooms, sliced (optional)

butter, zucchini, thinly sliced, onion, cut in half and sliced, grated parmesan cheese, divided, carton garden vegetable egg substitute, lowfat milk, salt, pepper, chopped fresh basil, garnish: chopped seeded plum tomatoes

panko breadcrumbs, grated lemons , zest of, ground ginger, sesame seeds, salt, pepper, chicken tenders, soy sauce, lemon , juice of, honey, chopped fresh chives

reduced-fat cream cheese, softened, sugar, lemon zest, vanilla extract, divided, clementines, orange marmalade, poppy seeds, ginger cookies, garnishes: sliced kiwi , thin ginger cookies

all-purpose flour, baking powder, baking soda, salt, granulated sugar, oil, egg whites, poppy seed, grated orange zest, low-fat milk, low-fat milk, sugar, orange zest, strips (for garnish ) (optional)

purple onion, chopped, lemon, juiced (optional), cucumbers, half peel, seeded, and chopped into 1/2 inch cubes, grape tomatoes , half if they are small and quartered if large, green pepper, chopped , same size as cucumbers, extra virgin olive oil, fresh lemon juice, red wine vinegar, dried oregano, salt and pepper, to taste, feta cheese, crumble, kalamata olive (optional)

dried navy beans, ready-to-serve chicken broth, divided, onion, chopped, garlic, minced, ground white pepper, fresh oregano, ground cumin, chopped cooked chicken, chopped green chiles, undrained, water, salt, jalapeno pepper, seeded and chopped, shredded monterey jack cheese, salsa, sour cream, sliced green onions

eggs, egg whites, canned pumpkin, unsweetened applesauce, cold water, all-purpose flour, whole wheat flour, flax seed, baking soda, cinnamon, nutmeg, splenda brown sugar blend, salt