Tonya_Speed's profile page
Recipes
Black Bean Chili Mac
By Tonya_Speed
Per Serving: 506 Calories; 12g Fat (20
- 1 lb Spaghetti or Linguine, uncooked
- 1 Tbsp vegetable oil, divided
- 12 ounces ground turkey
- 1 small onion, peeled and finely diced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 2 cloves garlic, pressed
- 1 16-ounce can black beans, rinsed and drained
- 1 15-ounce can crushed tomatoes (juice and all)
- 2 tablespoons chopped fresh cilantro
Sangria
By Tonya_Speed
Recipe courtesy Alton Brown, 2009
- 2 cups sliced fruit, any combination of oranges, lemons, apples, pears, and plums
- 2 tablespoons sugar
- 1/2 cup brandy
- 2 bottles red wine, preferably Burgundy
- Ice
Pina Colada Smoothie
By Tonya_Speed
NUTRITION per serving: 375 Calories; 25g Fat; 14g Protein; 29g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 44...
- 1/2 mango, peeled and cubed
- 3/4 cup canned, unsweetened pineapple juice
- 7 ounces canned coconut milk
- 1/2 tablespoon xylitol or stevia
- 3/4 cup ice cubes
- 1 scoop protein powder (or serving size suggested on the container)
PB & J Puzzlewich
By Tonya_Speed
Nutrition per serving: 527 Calories; 23g Fat; 20g Protein; 68g Carbohydrate; 10g Dietary Fiber; 5mg Cholesterol; 77...
- 1 tablespoon low fat cream cheese, softened
- 1 tablespoon all-fruit strawberry spread
- 4 slices whole wheat bread
- 2 tablespoons peanut butter
Kale and Sausage Soup
By Tonya_Speed
NUTRITION per serving: 312 Calories; 20g Fat; 17g Protein; 17g Carbohydrate; 2g Dietary Fiber; 38mg Cholesterol; 9...
- 2 tablespoons olive oil
- 1 cup chopped onion
- 3 cloves garlic, pressed
- 4 1/2 cups water
- 4 cups low sodium chicken broth
- 3 large russet potatoes, peeled and sliced
- Salt and pepper to taste
- 1/3 teaspoon crushed red pepper flakes
- 12 ounces kielbasa, sliced
- 1 large bunch kale, de-ribbed, stemmed and shredded
Heart Healthy Chicken Parm
By Tonya_Speed
NUTRITION per serving: 354 Calories; 8g Fat; 50g Protein; 19g Carbohydrate; 3g Dietary Fiber; 111mg Cholesterol; 35...
- 2 slices whole wheat bread, torn into pieces
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon olive oil
- Salt and pepper, to taste
- 2 tablespoons flour
- 1 large egg white
- 4 (6-oz.) boneless skinless chicken breast halves
- 3/4 cup shredded part-skim Mozzarella cheese
- 1 (28-oz.) can low sodium whole peeled tomatoes in puree
- 1 clove garlic, pressed
Champagne Sangria
By Tonya_Speed
Recipe courtesy Giada De Laurentiis, 2008
- 1 (750-ml) bottle Prosecco or French Champagne, chilled
- 1/2 cup orange juice
- 2 cups Mint Simple Syrup, recipe follows
- 1 lemon, zested and thinly sliced
- 1 lime, zested and thinly sliced
- 1/2 cup sliced strawberries
- 5 fresh mint sprigs
- Crushed ice
- 2 cups sugar
- 2 cups water
- 1 cup packed fresh mint leaves
Sweet Potato Fingers
By Tonya_Speed
Scrub and dry sweet potatoes; slice into ½" thick rounds then cut rounds into ½" thick “fingers”
- 2-3 large sweet potatoes
- olive oil
- chili powder
- garlic powder
- salt
- All above to taste
Orecchiette Salad with Roast Beef
By Tonya_Speed
Per serving: Calories 500; Fat 22 g (Saturated 7 g); Cholesterol 49 mg; Sodium 548 mg; Carbohydrate 51 g; Fiber 3 g
- Kosher salt
- 8 ounces orecchiette pasta
- 1 cup bocconcini (small mozzarella balls), halved
- 1 cup marinated artichoke hearts, quartered
- 8 small sweet marinated peppers (such as Peppadew), quartered
- 3 tablespoons chopped fresh mint or basil
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon finely grated lemon zest
- 2 tablespoons fresh lemon juice
- Freshly ground pepper
- 4 cups baby arugula
- 6 ounces deli-sliced roast beef, cut into strips
Lemon Bars
By Tonya_Speed
Preheat oven to 350 degrees and lightly grease an 8x12 baking dish
- 1 stick butter, softened
- 1/4 cup powdered sugar
- 1 cup flour
- 1/8 teaspoon salt
- 1 cup sugar
- 2 eggs
- 2 large lemons, juiced and zested
- 2 tablespoons flour
- Powdered Sugar