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Orzo with Vegetables, Walnut Cabbage, Cheese Bread, Sautéed Apples in Creamy Sauce
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 15 min 797 19.5g 22% 62mg 24.6g 138.0g 12.6g 66.3g 522mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.6, Vegetable: 2.6, Fruit: 1.8, Bread: 3.8, Lean meat: 0.4, Fat: 3.1, Sugar: 1.5, Very lean meat protein: 0.3

Orzo with Vegetables
Prep: 10 min, Cook: 10 min.
  • 1/2 lb. orzo pasta, uncooked
  • 1 cup vegetable stock
  • 1 small zucchini, quartered lengthwise, sliced thin
  • 1 carrots, peeled and diced
  • 1 large onion, diced
  • 1 cup eggplant, peeled and diced

Cook orzo according to package directions. Bring vegetable stock to a boil in a saucepan. Add vegetables and sauté 5-10 minutes, or until tender. Drain orzo and add to vegetables.

Per serving: calories 254, fat 1.0g, 3% calories from fat, cholesterol 0mg, protein 9.1g, carbohydrates 52.6g, fiber 4.8g, sugar 7.3g, sodium 108mg, diet points 4.7.

Walnut Cabbage
Prep: 10 min, Cook: 15 min.
  • 11 ounces cabbage, sliced
  • 1/3 cup chopped walnuts
  • 1 Tbs. plus 1 tsp. unsalted butter
  • 2 Tbs. plus 2 tsp. all purpose flour
  • 2/3 cup plus 3 Tbs. milk
  • 1 egg, lightly beaten
  • 2 Tbs. plus 2 tsp. cider vinegar
  • 1 Tbs. plus 1 tsp. brown sugar
  • 1 Tbs. plus 1 tsp. Dijon mustard
  • 2/3 cup mung bean sprouts

Preheat oven to 350°F. Place cabbage in a steamer basket over boiling water. Cover saucepan and steam 12 minutes or until tender. Transfer to a serving bowl and keep warm. Place walnuts in a shallow pie plate. Toast in oven 5-6 minutes or until walnuts are lightly browned. Remove from oven and set aside. Melt butter in a heavy saucepan over medium heat. Stir in flour and mix until smooth. Slowly whisk in milk. Stir in egg, vinegar, sugar and mustard. Cook over low heat, stirring constantly 2-3 minutes until sauce is thickened. Do not boil. Stir in walnuts and sprouts and remove from heat. Serve sauce over cabbage.

Per serving: calories 208, fat 13.2g, 54% calories from fat, cholesterol 64mg, protein 7.8g, carbohydrates 17.4g, fiber 2.9g, sugar 9.5g, sodium 114mg, diet points 5.2.

Cheese Bread
Prep: 5 min, Cook: 5 min.
  • 4 thick slices French bread
  • 1/4 cup Parmesan cheese

Turn on broiler. Sprinkle Parmesan over bread. Place under broiler 1-2 minutes, or until golden.

Per serving: calories 89, fat 2.1g, 22% calories from fat, cholesterol 4mg, protein 4.1g, carbohydrates 13.1g, fiber 0.8g, sugar 0.5g, sodium 237mg, diet points 2.3.

Sautéed Apples in Creamy Sauce
Prep: 10 min, Cook: 10 min.
  • 1 Tbs. unsalted butter
  • 4 tart apples, cored, peeled and sliced
  • 1/2 tsp. ground cinnamon
  • 3 Tbs. brown sugar, firmly packed
  • 3/4 cup evaporated skim milk
  • 1/4 cup apricot preserves

Melt butter in a heavy nonstick skillet over medium-high heat. Sauté apples with cinnamon 4-5 minutes. Add brown sugar and continue to sauté until apples begin to dry. Add evaporated skim milk and preserves and simmer until sauce begins to thicken. Serve warm.

Per serving: calories 253, fat 3.6g, 12% calories from fat, cholesterol 9mg, protein 4.1g, carbohydrates 55.0g, fiber 4.2g, sugar 49.2g, sodium 68mg, diet points 5.0.