العشاء
217–240 / 479
Leafy Tofu
1 package firm tofu · 1 tablespoon oil · 4 cups fresh spinach
Leftover Turkey Casserole
6 slices whole wheat bread · 4 ounces cooked turkey · 1/2 cup onion
Lemon Dill Brussels Sprouts
1 cup plain Greek yogurt, fat free · 1 teaspoon dill weed · 1 teaspoon lemon juice
Lemon Pepper Salmon Patties
3/4 cup breadcrumbs · 1/4 cup light mayonnaise · 1 egg, slightly beaten (can also use dried egg mix)
Lemon Potatoes
3 medium potatoes · 1 lemon, juiced · 1 clove garlic, minced
Lemon Spinach
8 cups spinach · 1/4 teaspoon black pepper · 1 tablespoon lemon juice
Lentil Chili
1/2 pound ground beef · 1 1/2 cups onion · 1 clove garlic
Lentil Spaghetti Sauce
1 pound ground beef, 90% lean · 1 cup onion · 1 garlic clove
Lentil Stew
2 teaspoons olive oil · 1 onion · 1 teaspoon garlic powder
Lentil Tacos
1 1/2 cups dry lentils · 4 cups water · 1/2 green pepper
Lime-Marinated Flank Steak with Stuffed Poblano Peppers
1 1/2 pounds beef flank steak · 1 1/2 cans diced tomatoes with green chiles · 3/4 cup chopped fresh cilantro, divided
Lite Fried Okra
2 cups fresh okra, sliced · 3/4 teaspoon vegetable oil · 1/8 teaspoon salt
Lite Italian Dressing
1/2 teaspoon garlic powder · 1 teaspoon Italian herb mix · 1 tablespoon Parmesan cheese
Louisiana Green Beans
1/4 cup onion, chopped · 1/4 cup green pepper, chopped · 1/2 cup celery, chopped
Low Calorie Dressing
1/2 cup tomato juice, low-sodium · 2 tablespoons lemon juice · 1/3 tablespoon onion, grated
Low Fat Creamy Dressing
1/2 cup light mayonnaise · 1/2 cup plain non-fat yogurt · 1/4 teaspoon dill weed
Mac and Beans Medley
4 garlic cloves · 1 bell pepper · 2 tablespoons cooking oil
Macaroni & Cheese with Broccoli
2 cups uncooked elbow macaroni · 4 tablespoons all-purpose flour · 2 cups 1% milk
Magic Crust Quiche
1 tablespoon vegetable oil · 1/2 cup onion · 2 cups vegetables, frozen, no salt added
Magic Mix
3 cups dry milk, nonfat · 1 cup flour · 1/3 cup margarine
Maple Sweet Potatoes
2 large sweet potatoes · 2 tablespoons non-fat yogurt · 1 tablespoon maple syrup
Marinara Sauce
2 teaspoons vegetable oil · 2 onions, diced · 1/2 teaspoon garlic powder
Marinated Beef
12 ounces beef round steak · 1 garlic clove · 2 tablespoons lemon juice
Mashed Parsnips and Potatoes
2 cups parsnips, chopped · 3 medium potatoes, chopped · 1/2 cup low-fat 1% milk
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