Tonya_Speed's profile page
Recipes
Spicy Tropical Tilapia
By Tonya_Speed
NUTRITION per serving: 204 Calories; 4g Fat; 31g Protein; 11g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 227...
- 3 teaspoons canola oil
- 1 1/2 teaspoons Cajun seasoning
- 1/4 teaspoon kosher salt
- 1/4 teaspoon ground red pepper
- 6 (6-oz.) tilapia fillets
- 2 1/4 cups chopped fresh pineapple chunks
- 1/2 cup chopped onion
- 1/2 cup chopped plum (Roma) tomatoes
- 3 tablespoons rice vinegar
- 1 1/2 tablespoons chopped fresh cilantro
- 1 small jalapeno pepper, seeded and chopped
- 6 lime wedges
Beefy French Onion Soup
By Tonya_Speed
NUTRITION per serving: 259 Calories; 8g Fat; 28g Protein; 17g Carbohydrate; 2g Dietary Fiber; 58mg Cholesterol; 630...
- 3 small onions, thinly sliced
- 1/2 tablespoon butter, melted
- 1 tablespoon sugar
- 1 dried bay leaf
- 3/4 pound beef stew meat
- 16 ounces condensed beef consommé
- 2 tablespoons dry sherry OR apple juice
- 1/2 cup apple juice
- 1/8 teaspoon dried thyme
Red Curry Zucchini Meatballs
By Tonya_Speed
In a medium bowl, combine first 10 ingredients (turkey through chili powder); using your very clean hands, form mix...
- 1 pound ground turkey
- 1/2 cup shredded zucchini
- 1/4 cup chopped green onions
- 2 tablespoons chopped basil leaves
- 1 teaspoon grated gingerroot
- 1 large clove garlic, minced
- 1 teaspoon red curry paste
- 1 tablespoon canned, unsweetened coconut milk
- Sea salt and freshly ground black pepper, to taste
- 1/2 teaspoon chili powder
- 1 cup coconut cream
- 1/2 cup low sodium chicken broth, or use homemade
- 3 tablespoons tomato paste
- 2 tablespoons olive oil
- 2 large limes, cut into wedges
Strawberry-Spinach Salad
By Tonya_Speed
In a medium bowl, whisk together first 8 ingredients (sesame seeds through onion); cover and refrigerate for 1 hour
- 2 tablespoons sesame seeds
- 1 tablespoon poppy seeds
- 1/2 cup sugar
- 1/2 cup olive oil
- 1/4 cup white vinegar
- 1/4 teaspoon paprika
- 1/4 teaspoon Worcestershire sauce
- 1 tablespoon minced onion
- 10 ounces spinach, rinsed, dried and torn into bite-size pieces
- 1 quart strawberries, rinsed, hulled and sliced
- 1/4 cup slivered almonds
Tropical Tofu Skewers
By Tonya_Speed
NUTRITION per serving: 206 Calories; 7g Fat; 11g Protein; 29g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 217m...
- 1 fresh pineapple, peeled and cored
- 1 (16- to 18-oz.) package extra-firm tofu, drained and cut into 1 inch cubes
- 3 tablespoons lime juice
- 1 tablespoon olive oil
- 1 teaspoon Jamaican jerk seasoning
- 1/4 teaspoon salt
- 1 clove garlic, pressed
- 8 (12-inch) metal OR bamboo skewers
- 1/2 of a small red onion, cut into thin wedges
- 1 large bell pepper (color of your choice), cut into 1-inch pieces
- Non-aerosol cooking spray
Spinach Supper Omelet
By Tonya_Speed
NUTRITION per serving: 203 Calories; 7g Fat; 26g Protein; 8g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 845mg...
- 1 tablespoon olive oil
- 1/2 cup chopped green onion
- 6 cups chopped spinach
- Salt and pepper, to taste
- 3 cups egg substitute (or use 3 egg whites mixed with 1 tablespoon water per person)
- 1/2 cup low fat Cheddar cheese
- 1 cup low fat Cottage cheese
- 1/2 cup chopped black olives
Chicken Caesar Pasta Bowl
By Tonya_Speed
Heat the oil in a 10-inch skillet over medium-high heat
- 1 tablespoon vegetable oil
- 1 pounds skinless, boneless chicken breasts, cut up
- 1 can (10 3/4 ounces) Campbell's® Condensed Cream of Celery Soup (Regular or 98% Fat Free)
- 1 cup water
- 1/3 cup Caesar salad dressing
- 1 cups cherry tomatoes cut in half
- 1/2 of a 1-pound package linguine, cooked and drained (about 4 cups)
- Grated Parmesan cheese
Chilled Vegetable and Steak Salad
By Tonya_Speed
Preheat oven to 400 degrees
- 1 medium green bell pepper, de-seeded, de-ribbed and chopped
- 1 medium onion, chopped
- 3 medium stalks celery, chopped
- 1 cup cut green beans
- 1 cup frozen sweet green peas
- 1/2 cup coconut oil, melted, divided
- 1 cup raw honey
- 3/4 cup cider vinegar
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 1 pound beef filet mignon, grilled and sliced
- 1/4 cup chopped flat leaf parsley
- 1/4 cup chopped chives
Steak and Spinach Salad with Warm Bacon Dressing
By Tonya_Speed
NUTRITION per serving: 386 Calories; 23g Fat; 35g Protein; 9g Carbohydrate; 3g Dietary Fiber; 281mg Cholesterol; 45...
- 4 hard-boiled eggs, cooked, cooled, peeled and quartered
- 8 slices bacon, cooked and crumbled
- 3 tablespoons red wine vinegar
- 1 teaspoon sugar
- 1/2 teaspoon Dijon mustard
- Salt and freshly ground black pepper
- 8 cups baby spinach
- 4 large white mushrooms, sliced
- 1 small red onion, thinly sliced
- 1 pound leftover grilled steak (whatever you have available), sliced into 16 slices
Crock Cooker Chicken and Pineapple Stew
By Tonya_Speed
NUTRITION per serving: 232 Calories; 2g Fat; 29g Protein; 25g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 483...
- 1 pound boneless skinless chicken breast meat, cut into 1 1/2-inch pieces
- 4 medium carrots, cut into 1-inch pieces
- 1/2 cup low sodium chicken broth
- 1 teaspoon ground ginger
- 1 tablespoon packed brown sugar
- 2 tablespoons low sodium soy sauce
- 1/2 teaspoon ground allspice
- 1/2 teaspoon hot sauce
- 1 (8-oz.) can pineapple chunks in juice, drained and juice reserved
- 1 tablespoon cornstarch
- 1 medium green bell pepper, cut into 1-inch pieces