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Recipes
Far Out Avocado Squares
By Tonya_Speed
Chill 1 cup apple juice in the refrigerator for about 1 hour
- 4 envelopes unflavored gelatin
- 1 cup cold apple juice
- 3 cups hot apple juice
- 1 avocado, peeled, seeded and diced
- 1/2 cup raisins
Lindsey’s Spinach Dip Recipe
By Tonya_Speed
Sandrine Burke's post on FB
- 1 10 oz container of frozen chopped spinach – defrost and squeeze out all the juice
- 1-2 5 oz cans of sliced water chestnuts – dice into small pieces
- 1 8 oz container of 1% cottage cheese – blend with a handheld blender or in a traditional blender until smooth and creamy
- 1 packet ranch dressing
Herb Roasted Beef and Veggies
By Tonya_Speed
NUTRITION per serving: 257 Calories; 9g Fat; 31g Protein; 17g Carbohydrate; 2g Dietary Fiber; 96mg Cholesterol; 98m...
- 1 1/2 pounds bottom round beef roast, trimmed
- Salt and pepper, to taste
- 1 teaspoon chopped fresh thyme
- 1/2 teaspoon chopped fresh sage
- 3 cloves garlic, chopped
- 2 medium carrots, peeled and chopped
- 2 medium baking potatoes, peeled and cut into 2-inch cubes
- 2 cups low sodium beef broth
- 1 medium yellow onion, quartered
- 1 bay leaf
- 2 tablespoons flour
- 1/4 cup cold water
Lamb with Garlic Sauce
By Tonya_Speed
NUTRITION per serving: 263 Calories; 16g Fat; 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 81mg Cholesterol;...
- 2 pounds lamb shanks, cut about 2 inches long
- 1 large head garlic, cloves separated and peeled but
- not chopped or pressed
- Salt and pepper to taste
- 1/2 cup dry white wine (or use white grape juice with
- vinegar)
- 1/2 cup low sodium beef broth
- 1 1/2 teaspoons rosemary
Basic Black Bean Dip
By Tonya_Speed
Per serving: 14 Calories (kcal); trace Total Fat; (11% calories from fat); 1g Protein; 2g Carbohydrate; 0mg Cholest
- 1 black beans, canned (15 oz.) -- drained
- 1 can green chili peppers -- drained
- 1/4 cup salsa -- use what you have
- 2 teaspoons cumin
- 1 teaspoon garlic -- pressed
- 1 squeeze lime or lemon
Turkey and Veggie Wraps
By Tonya_Speed
NUTRITION per serving: 488 Calories; 16g Fat; 39g Protein; 47g Carbohydrate; 4g Dietary Fiber; 81mg Cholesterol; 51...
- 3 cups coarsely chopped smoked turkey breast
- 3 cups mixed salad greens
- 3/4 cup frozen whole kernel corn, thawed
- 3/4 cup chopped red bell pepper
- 1/3 cup thinly sliced green onions
- 4 tablespoons light Ranch salad dressing
- 6 (8-inch) flour tortillas
Creamed Green Peas and Onions
By Tonya_Speed
Nutrition per serving: 142 Calories; 4g Fat; 6g Protein; 21g Carbohydrate; 6g Dietary Fiber; 10mg Cholesterol; 167...
- 3 cups frozen petite peas
- 2 cups frozen pearl onions
- 2 tablespoons prepared alfredo sauce (low fat, if available)
- Salt and pepper to taste
Spelling Bee Soup
By Tonya_Speed
Nutrition per serving: 129 Calories; 2g Fat; 11g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 429m...
- 1 teaspoon vegetable oil
- 1/2 cup chopped onion
- 3/4 cup peeled and diced carrots
- 24 ounces low sodium chicken broth
- 1/2 cup chopped celery
- 1/2 cup miniature alphabet pasta
Yankee Corned Beef with Mustard Vegetables
By Tonya_Speed
NUTRITION per serving: 877 Calories; 36g Fat; 87g Protein; 47g Carbohydrate; 7g Dietary Fiber; 261mg Cholesterol; ...
- 1 1/2 onions, unsliced
- 3 whole cloves
- 6 medium russet potatoes, peeled and halved
- 4 large carrots, sliced into large pieces
- 6 turnips, peeled and halved
- 5 pounds beef brisket, trimmed
- 3 cups water
- 1 1/2 heads cabbage, cored and wedged
- 3 tablespoons maple syrup (use the pure maple if you
- can)
- 1 1/2 tablespoons brown mustard
- 2 tablespoons brown sugar
- Horseradish sauce (optional)
Mongolian Hot Pot
By Tonya_Speed
Arrange vegetable/beef platter before guests arrive; cover and refrigerate
- BROTH:
- 5 cups low sodium beef broth
- 2 green onions, chopped
- 2 cloves garlic, minced
- 5 Shitake mushrooms, chopped
- 2 tablespoons chopped cilantro
- 2 tablespoons minced gingerroot
- 2 tablespoons low sodium soy sauce
- VEGETABLE/BEEF PLATTER:
- 8 bok choy leaves, cut into strips
- 2 ounces spinach leaves, cut into strips
- 1 (8-oz.) can bamboo shoots, drained
- 2 green onions, chopped
- 1 cup broccoli florets
- 4 ounces egg noodles, cooked
- 1 pound beef tenderloin, sliced into thin strips