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Recipes
Chicken Rocket Pockets
By Tonya_Speed
Nutrition per serving: 307 Calories; 14g Fat; 26g Protein; 19g Carbohydrate; 3g Dietary Fiber; 61mg Cholesterol; 29...
- 2 tablespoons low fat plain yogurt
- 2 tablespoons low fat Ranch salad dressing
- 3/4 cup chopped cooked chicken OR turkey breast meat
- 1/4 cup chopped broccoli
- 2 tablespoons shredded carrot
- 2 tablespoons chopped pecans OR walnuts (optional)
- 1 (6- to 7-inch) whole wheat pita bread round, halved crosswise
Hazelnut Kiss Truffles
By Tonya_Speed
In a large microwave-safe bowl, melt baking chocolate in microwave
- 4 ounces semi-sweet baking chocolate
- 1/4 cup butter
- 1 (14-oz.) can sweetened condensed milk
- 2 tablespoons hazelnut liqueur (optional)
- 2 1/2 cups flour
- 1/2 cup chopped hazelnuts
- 40 Hershey Kisses, unwrapped
- 1/2 cup white chocolate chips
- 1 teaspoon oil
- White nonpareils*
Sausage and Cabbage Stew
By Tonya_Speed
NUTRITION per serving: 360 Calories; 7g Fat; 29g Protein; 48g Carbohydrate; 5g Dietary Fiber; 82mg Cholesterol; 135...
- 1 pound turkey kielbasa, sliced
- 1 cup chopped red onion
- 3 tablespoons spicy brown mustard
- 2 tablespoons white wine vinegar
- 6 cups low sodium chicken broth
- 2 pounds red skinned potatoes, cut into 1/2-inch slices
- 4 cups coleslaw mix
- Salt and pepper, to taste
- 1/3 cup chopped parsley
Crustless Carrot Quiche
By Tonya_Speed
Preheat oven to 350°F. Coat a 12-hole (round or square) muffin pan with cooking spray or line holes with small str...
- 4 spray(s) cooking spray
- 1 pound(s) uncooked carrot(s), peeled and grated
- 3 rib(s) (large) uncooked celery, trimmed, strings removed, grated
- 1 small uncooked onion(s), grated (or finely chopped)
- 1/4 cup(s) fresh parsley, fresh, minced
- 2 oz shelled hazelnuts, about 1/3 cup, processed into powder*
- 1/4 cup(s) seasoned breadcrumbs
- 4 large egg(s), well beaten
- 1/2 cup(s) low fat cream cheese, at room temperature
- 1 tsp table salt
- 1/2 tsp black pepper, or more to taste
Raisin Crusted Pork Chops
By Tonya_Speed
NUTRITION per serving: 215 Calories; 7g Fat; 24g Protein; 13g Carbohydrate; 1g Dietary Fiber; 88mg Cholesterol; 184...
- 3 slices raisin bread, toasted and well crushed
- 1/4 cup flour
- Salt and pepper, to taste
- 1 cup low fat milk
- 1 egg, beaten
- 6 (4-oz.) boneless pork chops
Pizza Roll-Ups
By Tonya_Speed
Nutrition per serving: 247 Calories; 8g Fat; 14g Protein; 34g Carbohydrate; 5g Dietary Fiber; 11mg Cholesterol; 783...
- 2 (8-inch) whole wheat flour tortillas
- 4 tablespoons prepared pizza sauce
- 24 leaves baby spinach
- 6 tablespoons shredded part-skim Mozzarella cheese
Curried Lentil Soup
By Tonya_Speed
Nutritional Information Per serving: 104 Calories; 2g Total Fat; 7g Protein; 17g Carbohydrate; 10g Fiber; 0mg Chole
- 2 teaspoons olive oil
- 1 cup chopped onion
- 1 1/4 teaspoons curry powder
- 3 cups water
- 4 cups chicken broth
- 1 lb lentils
- 2 tablespoons chopped fresh basil or 2 teaspoons dried
- 2 tablespoons balsamic vinegar
- 1/2 teaspoon salt (and pepper to taste)
- 1 (14.5-oz.) can diced tomatoes, undrained
Beefy Black Eyed Peas
By Tonya_Speed
NUTRITION per serving: 506 Calories; 10g Fat; 53g Protein; 51g Carbohydrate; 9g Dietary Fiber; 90mg Cholesterol; 1...
- 1 pound black eyed peas, sorted, rinsed and soaked overnight
- 3 slices cooked bacon, crumbled
- 3 cups water
- 1 1/2 cups sliced carrots
- 3/4 cup chopped onion
- 2 cloves garlic, pressed
- Salt and pepper to taste
- 2 pounds beef rump roast, trimmed and cubed
- 1 teaspoon liquid smoke
- 3/4 cup chopped green bell pepper, seeded and
- deribbed
Greek Pork Salad
By Tonya_Speed
NUTRITION per serving: 276 Calories; 8g Fat; 36g Protein; 14g Carbohydrate; 3g Dietary Fiber; 102mg Cholesterol; 30...
- 1/2 cup low fat plain yogurt
- 1/2 cup low fat sour cream
- 1 teaspoon lemon juice
- 1 clove garlic, pressed
- 1/4 teaspoon dried oregano
- 4 tablespoons milk
- Pepper to taste
- 8 cups mixed salad greens
- 12 cherry tomatoes, halved lengthwise
- 1/2 cup thinly sliced cucumber
- 1/2 cup thinly sliced red onion, separated into rings
- 2 1/2 teaspoons Greek seasoning
- 1/4 teaspoon salt
- Non-aerosol cooking spray
- 1 1/4 pounds lean pork tenderloin, cut into 1/8-inch thick medallions
Curry Apple Chicken
By Tonya_Speed
NUTRITION per serving: 236 Calories; 2g Fat; 29g Protein; 25g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 13...
- 6 boneless skinless chicken breast halves, chopped
- 1 1/2 cups croutons
- 1/2 cup apple juice
- Salt and pepper to taste
- 1 medium stalk celery, sliced
- 1/2 cup golden raisins
- 1 Granny Smith apple, cored and chopped
- 3/4 cup chopped onion
- 2 teaspoons brown sugar
- 2 teaspoons curry powder