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Recipes
Crock Corny Spinach
By Tonya_Speed
NUTRITION per serving: 289 Calories; 3g Fat; 12g Protein; 56g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 159...
- 1 (10-oz.) package frozen chopped spinach, thawed
- 1 1/2 cups uncooked brown rice
- 3 cups water
- 3.5 ounces canned diced green chilies
- 1 (16-oz.) package frozen whole kernel corn
- 1 clove garlic, pressed
- 1 cup shredded low fat Cheddar cheese
Chilled Cream of Asparagus Soup
By Tonya_Speed
Per Serving: 55 Calories; trace Fat; 11g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 461mg Sodium
- 3 cups low sodium chicken broth
- 1 (10-oz.) package frozen asparagus, thawed (or equivalent fresh and cooked)
- 3/4 cup half and half
- Dash of white pepper, or to taste
- Dash of nutmeg
- Salt, to taste
Red Pepper Broccoli Soup
By Tonya_Speed
NUTRITION per serving: 126 Calories; 2g Fat; 13g Protein; 18g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 531m...
- 1 1/2 pounds chopped broccoli stems and florets, divided
- 1/4 cup brown rice
- 1/4 teaspoon sea salt
- 5 cups plus 1 tablespoon low sodium vegetable broth, divided
- 2 large red bell peppers, seeded, deribbed and halved lengthwise
- 1 1/2 teaspoons olive oil
- 2/3 cup diced red onion
- 3 cloves garlic, pressed
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1 pinch cayenne pepper
- 1/4 teaspoon apple cider vinegar
- 1/4 teaspoon balsamic vinegar
- 1/3 cup lemon juice
Cheddar and Mustard Broiled Fish
By Tonya_Speed
NUTRITION per serving: 160 Calories; 5g Fat; 27g Protein; 1g Carbohydrate; trace Dietary Fiber; 38mg Cholesterol; 1...
- 4 (4-oz.) pound halibut fillets OR other firm white fish
- 1/2 tablespoon olive oil
- 1 large egg white
- 1/4 cup shredded low fat Cheddar cheese
- 1 tablespoon spicy brown mustard
- 1 tablespoon chopped green onions
Manic Meatloaf
By Tonya_Speed
In a skillet, heat oil over medium high heat
- 1 tablespoon olive oil
- 1-1/2 cup chopped onion
- 1/2 cup red bell pepper chopped
- 1/4 cup green bell pepper chopped
- 2 big cloves of garlic, pressed
- 2 eggs, beaten
- 1/2 cup ketchup
- 1/2 cup milk
- 1 teaspoon cumin
- 1/2 teaspoon nutmeg
- 1/2 teaspoon white pepper
- Salt and pepper to taste
- 2 pounds ground beef
- 1/2 pound sausage (not Italian)
- 3/4 cup fine bread crumbs
Tostada Salad
By Tonya_Speed
NUTRITION per serving: 601 Calories; 34g Fat; 21g Protein; 59g Carbohydrate; 14g Dietary Fiber; 6mg Cholesterol; 78...
- 1/4 cup vegetable oil
- 8 (6-inch) corn tortillas
- 1 (16-oz.) can refried beans
- 8 cups shredded mixed salad greens
- 2 medium tomatoes, chopped
- 2 avocados, pitted and diced
- 1 cup shredded low fat Cheddar cheese
- 1 cup chopped cilantro
- 1/2 cup chopped green onions
Canadian Bacon Wafflewich
By Tonya_Speed
Nutrition per serving: 533 Calories; 24g Fat; 29g Protein; 49g Carbohydrate; 2g Dietary Fiber; 96mg Cholesterol; 12...
- 4 frozen waffles (I like Van’s)
- 3 tablespoons pure maple syrup
- 6 slices Canadian bacon
- 4 slices Swiss cheese
Nacho Average Taco
By Tonya_Speed
Nutrition per serving: 352 Calories; 11g Fat; 37g Protein; 21g Carbohydrate; 2g Dietary Fiber; 76mg Cholesterol; 19...
- 4 slices shaved deli ham
- 2 slices low fat Cheddar cheese
- 2 corn taco shells
- 4 teaspoons low fat sour cream
- 2 tablespoons shredded lettuce
- 2 tablespoons chopped tomatoes
Bone Broth
By Tonya_Speed
One taste and you’ll see that our grandmothers really did have it right
- Soup Bones
- Onion
- Celery
- Carrots
- Garlic
- Herbs
- Apple Cider Vinegar
Cheese Tortellini with Prosciutto and Peas
By Tonya_Speed
Cook tortellini according to package directions
- 12 ounces cheese tortellini
- 1/4 cup reserved pasta cooking liquid
- 2 tablespoons butter
- 2 cloves garlic, minced
- 1/4 pound proscuitto, sliced into thin strips
- 1 cup heavy cream
- 1/4 cup Parmesan
- 3/4 cup peas
- Salt and pepper