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Recipes
Shrimp and Bacon Arugula Salad
By Tonya_Speed
NUTRITION per serving: 239 Calories; 7g Fat; 37g Protein; 5g Carbohydrate; 1g Dietary Fiber; 262mg Cholesterol; 318...
- 2 slices center-cut bacon
- 1 1/2 pounds large shrimp, peeled and deveined
- 5 cups arugula leaves
- 1 cup halved cherry tomatoes
- 2 tablespoons plain low fat yogurt
- 2 tablespoons balsamic vinegar
- 2 teaspoons olive oil
- 1/4 teaspoon black pepper
Chile-Garlic Shrimp
By Tonya_Speed
NUTRITION per serving: 166 Calories; 5g Fat; 23g Protein; 3g Carbohydrate; trace Dietary Fiber; 176mg Cholesterol; ...
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 pound large shrimp, peeled and deveined
- 1/2 tablespoon olive oil
- 1/4 teaspoon crushed red pepper flakes
- 2 cloves garlic, sliced
- 1 bay leaf
- 1/3 cup dry white wine (or use white grape juice with a splash of cider vinegar)
- 4 lemon slices, 1/4" thick
- 1 1/2 tablespoons chopped parsley
- 1/2 tablespoon butter
- Lemon wedges (optional)
Barbecue Confetti Meatloaf
By Tonya_Speed
Per Serving: 355 Calories; 22g Fat (56
- 1 pound extra lean ground beef
- 1 teaspoon chili powder
- salt and pepper -- to taste
- 4 ounces corn kernels -- drained and chopped
- 1 medium onion -- chopped
- 1/8 cup soft bread crumbs
- 2 eggs -- slightly beaten
- 1/4 cup red bell pepper -- chopped
- 1/3 cup barbecue sauce
- Salsa
Orange Cranberry Smoothie
By Tonya_Speed
In a blender, puree cranberry juice cocktail, yogurt, orange, banana allspice
- 1/4 cup cranberry juice cocktail
- 1/4 cup low fat vanilla yogurt
- 1/4 orange
- 1/4 large banana
- 1 dash allspice
Fettuccini with Creamy Feta Sauce
By Tonya_Speed
NUTRITION per serving: 369 Calories; 10g Fat; 16g Protein; 60g Carbohydrate; 8g Dietary Fiber; 22mg Cholesterol; 33...
- 10 ounces whole wheat Fettuccine pasta
- 1 tablespoon olive oil
- 2 tablespoons chopped onion
- 1 clove garlic, pressed
- 10 ounces roasted red peppers, drained and chopped
- 1/3 cup low sodium chicken broth
- 2/3 cup crumbled Feta cheese, divided
- Pepper, to taste
- 1 1/3 tablespoons chopped parsley
Pork Chops Parmesan
By Tonya_Speed
NUTRITION per serving: 251 Calories; 9g Fat; 21g Protein; 11g Carbohydrate; 1g Dietary Fiber; 75mg Cholesterol; 267...
- Preheat oven to 375 degrees. Lightly spray a baking pan with cooking spray; set aside. Place flour and egg in two separate shallow bowls. In a food processor, process the remaining ingredients, except
- SERVING SUGGESTION: Steamed new potatoes and steamed broccoli.
- VEGETARIAN: Use non-breaded faux chicken patties.
- KOSHER: Use boneless skinless chicken breast halves and Parmesan-flavored rice sprinkles.
- GLUTEN FREE: Use gluten free flour and bread.
Braised Pork Chops with Gravy
By Tonya_Speed
NUTRITION per serving: 225 Calories; 6g Fat; 32g Protein; 4g Carbohydrate; trace Dietary Fiber; 80mg Cholesterol; 2...
- 4 (6-oz.) lean, boneless loin pork chops, about 1/2" thick
- 1/2 cup water
- 2 teaspoons dried parsley flakes
- 1/4 teaspoon salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon dried thyme
- 1/4 teaspoon Worcestershire sauce
- 1/3 cup milk
- 2 tablespoons flour
Caroline’s Crockpot Cheesy Cauliflower Soup
By Tonya_Speed
NUTRITION per serving: 133 Calories; 4g Fat; 16g Protein; 10g Carbohydrate; 3g Dietary Fiber; 11mg Cholesterol; 506...
- 2 (14.5-oz.) cans low-sodium chicken broth
- 2 (8-oz.) packages frozen cauliflower
- 1 medium stalk celery, cut into 1/2-inch pieces
- 1 medium carrot, cut into 1/2-inch pieces
- 1 small onion, cut into eighths
- 1/2 teaspoon thyme
- Salt and pepper to taste
- 1 cup milk
- 1 1/2 cups shredded, low-fat cheddar cheese OR Monterey Jack cheese
Herbed Crock-Pot Chicken
By Tonya_Speed
Per serving: 960 Calories (kcal); 14g Total Fat; (13% calories from fat); 51g Protein; 154g Carbohydrate; 4g Fiber;
- 1 ½ pounds skinned chicken drumsticks (6 pieces)
- 1 pounds skinless chicken thighs (6 pieces)
- 2 tablespoons olive oil, divided
- 1/3 cup dry white wine -- or skip
- 1 onion -- chopped
- 1/3 cup chicken broth
- ½ teaspoon dried Italian seasoning
- 1 15-oz. can white beans -- drained
- ¼ teaspoon garlic powder
- ¼ teaspoon dried tarragon
- ¼ teaspoon crushed red pepper
- 14 ½ ounces stewed tomatoes -- undrained, and chopped
- 6 cups brown rice -- cooked
Black Bean Stuffed Green Peppers
By Tonya_Speed
NUTRITION per serving: 262 Calories; 9g Fat; 14g Protein; 31g Carbohydrate; 11g Dietary Fiber; 17mg Cholesterol; 7...
- 1 medium onion, diced
- 1 tablespoon olive oil
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon oregano
- 1/4 teaspoon cumin
- Salt and pepper to taste
- 2 (16-oz.) cans black beans, drained and divided
- 6 large green bell peppers, tops cut off, seeded and
- deribbed
- 1 cup Monterey Jack cheese, shredded
- 1 cup salsa, your favorite