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Recipes
Shrimp & Macaroni Casserole
By Tonya_Speed
Cook macaroni according to package directions
- 1 cup uncooked elbow macaroni
- 1 egg
- 1/4 cup half-and-half cream
- 2 tablespoons butter, melted
- 1/2 cup grated Parmesan cheese
- 3/4 cup shredded part-skim mozzarella cheese, divided
- 1 garlic clove, minced
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/4 pound uncooked medium shrimp, peeled, deveined and chopped
- 3/4 cup chopped fresh spinach
Mock Crock Chicken Fricassee
By Tonya_Speed
NUTRITION per serving: 445 Calories; 21g Fat; 33g Protein; 27g Carbohydrate; 6g Dietary Fiber; 125mg Cholesterol; 3...
- 1 cup chopped onion
- 1 tablespoon olive oil
- 3 large turnips, peeled and cut into 1/2-inch coins
- 2 medium carrots, sliced
- 2 medium parsnips, cut into 1/2 inch coins
- 4 medium stalks celery, chopped
- 1 1/2 teaspoons tarragon
- 6 boneless skinless chicken breasts
- Salt and pepper to taste
- 1 1/2 cups low sodium chicken broth
- 3/4 cup white wine (or use white grape juice with a splash
- of vinegar)
- 1/3 cup water
- 3 tablespoons butter, melted
- 3 tablespoons flour
- 3/4 cup heavy (whipping) cream
Curried Carrot Bisque
By Tonya_Speed
NUTRITION per serving: 148 Calories; 5g Fat; 9g Protein; 18g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol; 398mg...
- 2 tablespoons olive oil
- 1 cup onion, chopped
- 1 tablespoon curry powder
- 2 pounds carrots, chopped
- 4 cups low sodium vegetable broth
- 2 cups water, or as needed
- 1/4 cup light sour cream
Italian Breaded Cod Fillets
By Tonya_Speed
NUTRITION per serving: 154 Calories; 3g Fat; 23g Protein; 7g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; 1...
- 1/4 cup dry bread crumbs
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon cornmeal
- 1 teaspoon olive oil
- 1/2 teaspoon Italian seasoning
- 1/8 teaspoon garlic powder
- 1/8 teaspoon black pepper
- Non-aerosol cooking spray
- 4 (4-oz.) cod fillets OR other firm-fleshed white fish
- 1 egg white, lightly beaten
Red Pepper and Mozzarella Turkey Rolls
By Tonya_Speed
NUTRITION per serving: 172 Calories; 3g Fat; 32g Protein; 2g Carbohydrate; 1g Dietary Fiber; 78mg Cholesterol; 133m...
- Non-aerosol cooking spray
- 1/4 cup chopped parsley
- 1 clove garlic, pressed
- 1/4 teaspoon dried rosemary, crushed
- 1 teaspoon coarsely chopped lemon zest
- 4 (4-oz.) boneless skinless turkey breast cutlets
- 4 roasted red pepper slices
- 1/2 cup shredded part-skim Mozzarella cheese
- Wax paper
- Wooden toothpicks
Meat Sauce
By Tonya_Speed
This sauce is best served with Tagliatelle
- 1/2 cup chopped onion
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons butter
- 3/4 pound ground beef
- Salt
- 1/2 cup white wine
- 2 cups chopped canned peeled tomatoes
- 1/3 cup grated parmigiano-reggiano cheese
Velvety Cauliflower Soup
By Tonya_Speed
NUTRITION per serving: 139 Calories; 4g Fat; 11g Protein; 16g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 628...
- 1 tablespoon butter
- 1/4 cup chopped onion
- 1/2 cup chopped celery
- 1/4 cup chopped carrot
- 1 (1 pound) head cauliflower, broken into florets
- 3 cups low sodium chicken broth
- 1/4 cup flour
- 1 cup low fat milk
- 1/3 cup fat-free half-and-half
- 1/2 tablespoon minced fresh parsley
- 1/2 teaspoon salt
- 1/2 teaspoon dried dill
- Black pepper, to taste
Chicken Salsa Soup
By Tonya_Speed
NUTRITION per serving: 93 Calories; 1g Fat; 13g Protein; 9g Carbohydrate; 1g Dietary Fiber; 22mg Cholesterol; 361mg...
- 1/2 pound boneless skinless chicken breast meat, cubed
- 1 (14.5-oz.) can low sodium chicken broth
- 1 3/4 cups water
- 1 to 2 teaspoons chili powder
- 1 cup frozen whole kernel corn
- 1 cup salsa
Baked Ricotta with Berries
By Tonya_Speed
NUTRITION per serving: 365 Calories; 2g Fat; 13g Protein; 80g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 318...
- 1/2 cup low fat ricotta cheese
- 1 egg white, beaten
- 2 tablespoons honey (plus additional)
- 1 cup frozen whole strawberries, (not in syrup) sliced, divided
- 1 cup frozen raspberries, (not in syrup), divided
Miso Soup
By Tonya_Speed
Bring water to a boil. Add remaining ingredients
- 3 cups water or MSG free low sodium chicken broth
- 2 tablespoons low sodium soy sauce
- 2 tablespoons miso
- 1/2 cup onion, thinly sliced
- 1/4 Savoy cabbage, cored and shredded