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Recipes
Beefy Mushroom Soup
By Tonya_Speed
NUTRITION per serving: 352 Calories; 3g Fat; 18g Protein; 10g Carbohydrate; 3g Dietary Fiber; 31mg Cholesterol; 340...
- 1 1/2 pounds lean ground beef
- 1/2 cup diced onion
- 1 clove garlic, pressed
- 12 ounces sliced mushrooms
- 1 1/4 cups low sodium beef broth
- 1 1/2 cups low sodium chicken broth
- 1 cup water (or more)
- 1 (12-oz.) can pumpkin puree
- 1/2 teaspoons sea salt
- 1/4 teaspoon freshly ground pepper
- 1/3 cup skim milk
Crockpot Oatmeal
By Tonya_Speed
**disclaimer on this recipe
- 1 cup old fashioned oats (NOT the quick cooking kind)
- 4 cups water
Applesauce-Granola Cookies
By Tonya_Speed
Per serving: 95 Calories; 4g Total Fat; 1g Protein; 13g Carbohydrate; 4mg Cholesterol; 45mg Sodium Food Exchanges:
- 1/2 cup honey
- 1/2 cup butter
- 1 teaspoon vanilla
- 1 egg
- 1/2 cup applesauce
- 2 cups whole wheat pastry flour (health food stores have this)
- 2 cups granola
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
Applesauce Mashed Potatoes
By Tonya_Speed
Cover potatoes with cold salted water; simmer 45 minutes
- 2 lbs russet or yukon gold potatoes, whole
- 1/2-1 stick butter
- 1 cup hot milk
- Salt & Pepper
- applesauce
- freshly grated nutmeg
Kale Salad
By Tonya_Speed
Remove stems from Kale; bunch or roll up the stemmed leaves and cut into thin pieces
- Dressing:
- 1 bundle of kale
- 1/4 cup pine nuts
- 1 tablespoon whole grain mustard
- 1/4 cup mayonnaise
- 1/2 teaspoon kosher salt
- black pepper
- not quite half of a lemon’s juice
- a splash of orange juice-about 2 tablespoons.
Chicken and Hummus Pitas
By Tonya_Speed
NUTRITION per serving: 314 Calories; 10g Fat; 28g Protein; 28g Carbohydrate; 6g Dietary Fiber; 51mg Cholesterol; 43...
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/4 teaspoon paprika
- Dash of black pepper
- 12 ounces boneless skinless chicken breast meat
- 2 large whole wheat pita bread rounds, halved,
- 7 ounces hummus
- 3/4 cup chopped plum (Roma) tomatoes
- 1/2 cup thinly sliced cucumber
- 1/3 cup low fat plain yogurt
Cheesy Cauliflower Gratin
By Tonya_Speed
Recipe courtesy Sandra Lee
- 1 (10-ounce) package frozen cauliflower florets (recommended: Pictsweet)
- 1 (10.75-ounce) can condensed Cheddar cheese soup (recommended: Campbell's)
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon salt
- 1/2 cup Mexican style shredded cheese (recommended: Kraft)
- 2 tablespoons grated Parmesan (recommended: Di Giorno)
- 2 tablespoons Italian style bread crumbs (recommended: Progresso)
- 1 teaspoon extra-virgin olive oil
Crockpot Chicken Stew
By Tonya_Speed
Per Serving: 190 Calories; 2g Fat; 29g Protein; 13g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 208mg Sodium
- 6 boneless skinless chicken breast halves (or use thighs, no skin)
- 2 large onions -- thinly sliced
- 2 cups apple cider
- 1 14 ounce can chicken broth
- 1 package baby carrots -- 16 oz
- 1/2 teaspoon rosemary -- crumbled with your fingers
- 1 tablespoon flour
- salt and pepper -- to taste
Garlic Broccoli Rigatoni
By Tonya_Speed
NUTRITION per serving: 348 Calories; 6g Fat; 13g Protein; 60g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 109m...
- 2/3 pound Rigatoni pasta (preferably whole wheat)
- 2 cups broccoli florets
- 1/4 cup grated Parmesan cheese
- 1 tablespoon olive oil
- 4 teaspoons minced garlic
- Black pepper, to taste
Carolina Pulled Pork Sandwiches
By Tonya_Speed
NUTRITION per serving: 361 Calories; 9g Fat; 31g Protein; 37g Carbohydrate; 5g Dietary Fiber; 79mg Cholesterol; 375...
- 1 (15-oz.) can crushed tomatoes in puree
- 1 tablespoon brown sugar
- 2 cloves garlic, pressed
- 1 tablespoon spicy brown mustard
- 1/2 cup water
- Salt and pepper, to taste
- 1 pound lean pork tenderloin, cut into 4 pieces
- 1/4 cup low fat mayonnaise
- 1 tablespoon plus 1 teaspoon cider vinegar
- 1/4 teaspoon celery seed
- 1 tablespoon water
- 1/4 head green cabbage, shredded
- 4 whole wheat rolls, split