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Recipes
Layered Lunch Salad
By Tonya_Speed
Nutrition per serving: 193 Calories; 6g Fat; 20g Protein; 16g Carbohydrate; 3g Dietary Fiber; 34mg Cholesterol; 836...
- 2/3 cup coleslaw mix
- 2 tablespoons low fat Ranch salad dressing
- 2/3 cup frozen green peas, cooked and cooled
- 12 slices shaved deli turkey breast, coarsely chopped
- 1/2 cup shredded low fat Cheddar cheese
Green Bean Salad
By Tonya_Speed
Cook green beans according to package directions; drain and cool; place in a large zipper-topped plastic bag; seal ...
- 2 (16-oz.) packages frozen green beans
- 1 cup crumbled Bleu cheese
- 1 cup thinly sliced red onion
- 1/4 cup olive oil
- 3 tablespoons white wine vinegar
- 2 teaspoons Dijon mustard
- Salt and pepper, to taste
Grilled Salmon with Herb Crust
By Tonya_Speed
NUTRITION per serving: 171 Calories; 6g Fat; 24g Protein; 6g Carbohydrate; 3g Dietary Fiber; 59mg Cholesterol; 83mg...
- 4 (4-oz.) skinless salmon fillets, 3/4" thick
- 1/3 cup coarsely chopped fresh oregano
- 1/3 cup coarsely chopped fresh cilantro
- 1/4 cup sliced green onion
- 1 clove garlic
- 1 tablespoon fresh lemon juice
- 1 teaspoon olive oil
- 1/8 teaspoon black pepper
Smoked Corn Stuffed Peppers
By Tonya_Speed
NUTRITION per serving: 358 Calories; 13g Fat; 15g Protein; 51g Carbohydrate; 9g Dietary Fiber; 6mg Cholesterol; 496...
- 4 large green bell peppers
- 1/4 teaspoon salt
- 1/2 teaspoon ground black pepper
- 2 cups cooked brown rice
- 11 ounces canned black beans, drained and rinsed
- 7 ounces canned Mexican-style corn, drained
- 1/2 cup chopped onion
- 2/3 cup chopped walnuts
- 3 ounces canned diced green chilies
- 1/2 teaspoon liquid smoke (optional)
- 1/2 teaspoon ground cumin
- 1/3 cup shredded Monterey Jack cheese
- Aluminum foil wrap
Cream of Broccoli Soup
By Tonya_Speed
Per Serving: 234 Calories; 15g Fat ; 10g Protein; 15g Carbohydrate; 3g Dietary Fiber; 21mg Cholesterol; 1728mg Sodi...
- 1 tablespoon butter
- 1 medium onion, chopped
- 1 large bunch broccoli
- 3 medium potatoes, peeled and diced
- 6 cups chicken stock
- 1 1/4 cups milk (lower fat grams by using skim)
- 1/4 cup grated Parmesan cheese (can use less)
- Salt and pepper to taste
- 1 cup low fat cheddar cheese, shredded (can use less)
Middle Eastern Chickpea Salad
By Tonya_Speed
Really good and simple to make
- 3 spray(s) olive oil cooking spray
- 1 large whole wheat pita(s), split open
- 3/4 tsp kosher salt, divided
- 1/2 tsp ground cumin, divided
- 3 Tbsp fresh lemon juice
- 2 Tbsp water
- 1 1/2 Tbsp olive oil, extra-virgin
- 1/4 tsp black pepper, freshly ground, or to taste
- 2 cup(s) canned chickpeas (undrained), rinsed and drained
- 2 cup(s) fresh cherry tomato(es), halved or quartered, yellow and/or red
- 1/3 medium English cucumber(s), cut lengthwise, sliced into 1/2-inch-thick pieces
- 1/4 cup(s) (sliced) uncooked red onion(s), diced
- 1/2 cup(s) fresh parsley, fresh, coarsely chopped
- 6 cup(s) (shredded) romaine lettuce, cut into thick shreds
Golden Saffron Mashed Potatoes
By Tonya_Speed
Cover potatoes with cold salted water; simmer 45 minutes
- 2 lbs russet or yukon gold potatoes, whole
- 1/2-1 stick butter
- 1 cup hot milk
- Salt & Pepper
- pinch saffron
- smoked paprika for garnish
Cream Sauce with Onions & Mushrooms
By Tonya_Speed
This sauce is best served with Pappardelle
- 3/4 cup heavy cream
- 2 Tbsp butter
- 1/2 tsp salt
- 1/3 cup chopped onion
- 8 oz sliced mushrooms
- 1/3 cup grated parmigiano-reggiano cheese
Low-Fat Cheesecake
By Tonya_Speed
Recipe courtesy Food Network Magazine
- 9 whole low-fat cinnamon graham crackers, broken in half
- 2 tablespoons unsalted butter, melted
- Cooking spray
- 2 8-ounce packages Neufchatel cream cheese, softened
- 2 8-ounce packages fat-free cream cheese, softened
- 1 1/2 cups sugar
- 1 cup reduced-fat sour cream
- 2 large eggs plus 3 egg whites
- 2 tablespoons all-purpose flour
- 1 teaspoon vanilla extract
- 1 teaspoon finely grated lemon zest
- Assorted toppings
Scalloped Ham and Cheese Casserole
By Tonya_Speed
NUTRITION per serving: 543 Calories; 26g Fat; 33g Protein; 44g Carbohydrate; 4g Dietary Fiber; 96mg Cholesterol; 13...
- 1 (8-oz.) package cream cheese, softened
- 1/2 cup sour cream
- 1 teaspoon dried rosemary
- 1 cup low sodium chicken broth
- 2 pounds red potatoes, thinly sliced
- 2 cups ham, cubed
- 8 ounces low fat Cheddar cheese, shredded
- 1 cup frozen green peas