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Ingredients 1/4 cup olive oil 1/2 teaspoon black pepper 12 chicken drumsticks 1 cup red or yellow bell pepper, diced 3/4 cup onion, cubed 2 cloves garlic, chopped 2 tablespoons fresh ginger, grated 2 tablespoons Madras curry paste 1 can (14oz)

Ingredients 2 cups flour 1 tablespoon sugar (or honey) 1/2 teaspoon baking soda 1 tablespoon lemon juice 8 tablespoons softened butter (1 stick) 3/4 cup milk Key Nutritional Value Calories: 304, Protein: 9g, Carbohydrate: 19g, Fat: 21g, Saturated Fat: 11g, Trans Fat: 0g, Cholesterol: 106g, Sodium: 235mg, Potassium: 122mg, Phosphorus:

Ingredients 1 pound fresh skinless, boneless salmon cut in four pieces 2 teaspoons smoked paprika 1 cup cream cheese ¼ cup capers ¼ cup lemon juice and zest of half a lemon (about 1 teaspoon) 2 tablespoons finely diced red onions 1 teaspoon black pepper 1 tablespoon chopped parsley Key Nutritional Value Per Serving Calories:

Ingredients ¾ pound thinly sliced beef round tip ¼ cup (or approximately 3 large)

Ingredients 6 pork loin or rib chops (3 oz. each) 2 Tbsp. flour 2 tsp. margarine or butter 1/2 tsp. rosemary 1/2 tsp. basil leaves 1 1/2 cups sliced onions 1/2 tsp. sage 1 cup water 1 cup chopped tomato 1/8 tsp. pepper Key Nutritional Value Calories: 210 kcal Phosphorus: 230 mg Potassium: 390mg Protein: 19g Sodium:

Ingredients 2 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon lemon zest 2 eggs, beaten ½ cup canola oil ½ cup soy milk ½ cup sugar substitute (such as Splenda®) 1 cup fresh or frozen blueberries Key Nutritional Value Calories: 187 kcals, Protein: 3g, Carbohydrate: 21g, Sugars: 3g, Fiber: 1g, Total Fat: 10g, Saturated Fat:

Ingredients 4 eggs 2 tablespoons sugar 3/4 liquid non-dairy creamer 1 teaspoon vanilla extracr 6 slices white bread (not whole wheat) 1 1/2 cup cornflakes, slightly crushed 3 tablespoons no-salt margarine 3 tablespoons cinnamon Key Nutritional Value Protein: 6g, Carbohydrate: 29g, Fat: 12g, Saturated Fat: 2.1g, Cholesterol:

pepper 1 tablespoon reduced-sodium Worcestershire sauce 4 tablespoons extra virgin olive oil ¾ cup shredded smoked mozzarel Key Nutritional Value Calories 421, Protein 28 g, Carbohydrate 25 g, Total Fat 23 g, Saturated Fat 6 g, Trans Fat 0 g, Cholesterol 97 mg, Potassium 382 mg, Phosphorus 286 mg, Sodium 344 mg Directions ONE:

Ingredients 4 cups cooked orzo, chilled (about 1 2/3 cup dried orzo)