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Recipes
Skillet Pork Chops and Veggies
By Tonya_Speed
NUTRITION per serving: 211 Calories; 5g Total Fat; 6g Protein; 1g Dietary Fiber; 5g Carbohydrate; 26mg Cholesterol;...
- 2 tablespoons whole wheat flour
- Black pepper, to taste
- 1/2 teaspoon paprika
- 4 boneless pork chops, trimmed
- Water/oil mixture
- 1/3 cup dry white wine OR use low sodium chicken broth
- 1/4 cup water
- 1/4 teaspoon dried rosemary
- 3/4 cup frozen peeled pearl onions OR use regular onion, chopped
- 3/4 cup baby carrots
Barley Risotto with Garlic Spinach and Mascarpone
By Tonya_Speed
In a large skillet, heat the olive oil over medium-high heat
- 2 tablespoons extra-virgin olive oil
- 1 shallot, finely chopped
- 3 cloves garlic, finely chopped
- 1 pinch crushed red pepper
- 1 1/4 cups pearl barley
- 1/2 cup dry white wine
- 1 1/2 cups chicken broth
- Salt and black pepper
- One 5-ounce bag spinach
- 1/2 cup mascarpone cheese
- 1/2 cup freshly grated parmigiano-reggiano cheese, plus shavings for sprinkling
- 1 teaspoon grated lemon peel, plus thinly sliced peel for sprinkling
Vodka Sauce
By Tonya_Speed
This sauce is best paired with penne
- olive oil
- 1 28 oz can crushed tomatoes
- 1/2 large onion, finely chopped
- 3 cloves garlic, minced
- 1/4 cup vodka
- 1 pint heavy cream
- 1/4 grated parmesan
- salt & pepper to taste
4-Pepper Dry Rub
By Tonya_Speed
In a small bowl or cup, combine all ingredients; rub into meat and marinate for not more than 2 hours at room tempe...
- 1 tablespoon black pepper
- 1 tablespoon white pepper
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon red pepper flakes
- 1 1/2 teaspoons coriander
- 1 1/2 teaspoons cumin
- 1/2 teaspoon cinnamon
German Pot Roast
By Tonya_Speed
NUTRITION per serving: 686 Calories; 22g Fat; 72g Protein; 38g Carbohydrate; 4g Dietary Fiber; 176mg Cholesterol; 4...
- 1 1/2 cups red wine (or use red grape juice with a
- splash of vinegar)
- 1 cup red wine vinegar
- 1 cup water
- 2 medium onions, roughly chopped
- 2 medium carrots, sliced
- 2 medium stalks celery, chopped
- 1 1/2 teaspoons ground allspice
- 1/4 teaspoon whole cloves
- Salt and pepper to taste
- 2 bay leaves
- 1 (4-pound) beef round roast
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 medium carrots, diced
- 2 medium stalks celery, diced
- 1 cup low sodium beef broth
- 3/4 cup gingersnap cookies, crushed
- 3 tablespoons balsamic vinegar
Kick the Winter Blahs Salad
By Tonya_Speed
In a large bowl, combine 1 finely chopped garlic clove, 2 teaspoons raspberry jam, 1 1/2 teaspoons grainy mustard a...
- 1 finely chopped garlic clove
- 2 teaspoons raspberry jam
- 1 1/2 teaspoons grainy mustard
- 1 1/2 teaspoons apple cider vinegar
- 3 tablespoons extra-virgin olive oil
- 5 packed cups torn kale leaves
- 2 cups shredded beets
- 2 tablespoons salted, roasted pumpkin seeds
- 1 cup thinly sliced radishes
Pistachio Pesto Chicken
By Tonya_Speed
NUTRITION per serving: 162 Calories; 4g Fat; 28g Protein; 3g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 304m...
- 1/3 cup low sodium chicken broth, divided
- 1 pound boneless skinless chicken breast meat, cubed
- 1 cup packed parsley leaves
- 2 tablespoons dry-roasted pistachio nuts
- 3 cloves garlic, peeled
- Salt and pepper, to taste
Mexican Potato Casserole
By Tonya_Speed
NUTRITION per serving: 265 Calories; 4g Fat; 13g Protein; 18g Carbohydrate; 4g Dietary Fiber; 19mg Cholesterol; 255...
- Non-aerosol cooking spray
- 1 teaspoon olive oil
- 3/4 pound extra-lean ground beef
- 2 cups chopped green bell pepper
- 6 green onions, sliced
- 2 cups chopped tomato
- 1 1/2 tablespoons chili powder
- 1 1/2 tablespoons ground cumin
- 1 1/2 tablespoons garlic powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- 3 large baking potatoes, thinly sliced
- 1 cup shredded low fat Cheddar cheese
Crock Marengo Chicken
By Tonya_Speed
Per Serving: 287 Calories; 12g Fat; 31g Protein; 14g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 1984mg Sodiu...
- 2 pounds skinless boneless chicken thigh meat, cut into 1-inch cubes
- 1 tablespoon whole wheat flour (or use arrowroot flour if you want GF)
- 1 teaspoon salt
- 1/8 teaspoon pepper
- 1 tablespoon olive oil
- 1 1/4 cups water
- 3/4 teaspoon curry powder
- 1 cup celery, chopped
- 1 onion, chopped
- 6 pitted prunes
- 12 pitted kalamata olives
- 2 1/2 cups cauliflower, cut into flowerets, cooked and drained
Garlic Lemon Salmon
By Tonya_Speed
Per Serving: 249 Calories; 16g Fat; 23g Protein; 2g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 305mg Sodi...
- 1 tablespoon butter
- 1 tablespoon olive oil
- 4 cloves garlic
- 2 teaspoon lemon pepper
- 4 (4-oz.) salmon fillets (try and get wild salmon)
- Lemon wedges
- 2 tablespoon olive oil