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Recipes
Winter Squash Soup
By Tonya_Speed
Per Serving: 295 Calories; 14g Fat; 10g Protein; 12g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 642mg Sodium
- 1 onion, chopped
- 1 tablespoon butter
- 2 tablespoons olive oil
- 3 cups winter squash, peeled and cubed
- 2 cups chicken broth
- 1/2 teaspoon thyme
- 1/8 teaspoon cayenne pepper
- 1/2 pound low fat cream cheese
- Salt and pepper to taste
Dinner Salad
By Tonya_Speed
Combine dressing ingredients in a jar
- Salad:
- 6 cups mixed salad greens (make sure some of it is spinach)
- 1 cup carrots, chopped
- 2 tablespoon red onion, chopped
- 1 Gala apple, cored, and cut into 1/4- inch cubes
- 2 tomatoes, diced
- 1 tablespoon almond slivers
- 1 roasted or grilled chicken breast, cut in strips
- Dressing:
- 1/2 tablespoon honey
- 1 tablespoon balsamic vinegar
- 1 squirt hot chili sauce (like Tabasco)
- 2 tablespoons extra virgin olive oil
Indian-Style 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 1/2 tablespoon crushed fennel seed
- 1 1/2 tablespoons curry powder
- 1 1/2 tablespoons white pepper
- 1/8 teaspoon cloves
Grandma's Famous Bread and Butter Pickles
By Tonya_Speed
In a large bowl or container place sliced onion and cucumbers, sprinkle with canning salt, cover with ice
- 6 pounds cucumbers, washed, sliced
- 2 pounds onions, peeled, sliced
- 1/2 cup canning salt (make sure it's called "canning salt", table salt won't do)
- 4 1/2 cups sugar
- 2 tablespoons mustard seed
- 2 tablespoons celery seed
- 1 tablespoon turmeric
- 1 quart apple cider vinegar
- 1 teaspoon peppercorns
- 1 teaspoon ginger
Rosemary Chicken Breasts, Brown Butter and Balsamic Ravioli, Warm Spinach Salad with Pancetta and Sweet Vinaigrette
By Tonya_Speed
Coat chicken in balsamic vinegar, then olive oil
- 4 pieces boneless, skinless chicken breast, 6 to 8 ounces each
- 2 tablespoons balsamic vinegar, eyeball it, just enough to coat chicken lightly
- 2 tablespoons extra-virgin olive oil
- 3 stems rosemary, leaves stripped and chopped, about 2 tablespoons
- Salt and coarse black pepper
- 4 cloves garlic, cracked away from skin with a whack against the flat of your knife
- 1 package, 12 to 16 ounces, fresh ravioli, any flavor filling
- 3 tablespoons butter, cut into small pieces
- 2 tablespoons balsamic vinegar
- 2 handfuls grated Parmigiano-Reggiano
- Salt and pepper
- 1/4 cup chopped flat-leaf parsley, a couple of handfuls
- 6 slices pancetta, chopped
- 2 tablespoons extra-virgin olive oil, 2 turns of the pan
- 1 small shallot, finely chopped
- 2 teaspoons sugar
- 2 tablespoons balsamic vinegar, eyeball it
- 1 bunch, about 10 ounces flat-leaf spinach
- Salt and pepper
Citrus Pork Tenderloin
By Tonya_Speed
NUTRITION per serving: 166 Calories; 4g Fat; 25g Protein; 7g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 4...
- 3 cloves garlic, pressed
- 1/2 cup lime juice
- 1/2 cup grapefruit juice
- 2 1/2 tablespoons low sodium soy sauce
- 1/2 teaspoon hot pepper sauce
- 1 pound lean pork tenderloin
Applesauce Barbecue Chicken
By Tonya_Speed
NUTRITION per serving: 266 Calories; 3g Fat; 40g Protein; 17g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 460...
- 4 (4-oz.) boneless skinless chicken breast halves
- 1/2 teaspoon black pepper
- Water/oil mixture
- 2/3 cup chunky applesauce
- 2/3 cup spicy barbecue sauce
- 2 tablespoons dark brown sugar
- 1 teaspoon chili powder
Dinner Salad Dressing
By Tonya_Speed
Combine dressing ingredients in a jar
- 1/2 tablespoon honey
- 1 tablespoon balsamic vinegar
- 1 squirt hot chili sauce (like Tabasco)
- 2 tablespoons extra virgin olive oil
Seafood Pockets
By Tonya_Speed
Per Serving: 535 Calories; 20g Fat; 47g Protein; 43g Carbohydrate; 6g Dietary Fiber; 137mg Cholesterol; 1006mg Sodi...
- 1/2 cup low fat plain yogurt or sour cream OR a combination
- 1 green onion, chopped
- 1 teaspoon lemon juice
- 1/4 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 4 Large whole wheat pita breads
- 1 1/2 to 2 pounds firm-fleshed white fish, cooked and cubed
- 1 cucumber, thinly sliced
- 1 tomato, chopped
- 1 cup crumbled Feta cheese
Guylas Pot
By Tonya_Speed
NUTRITION per serving: 538 Calories; 16g Fat; 39g Protein; 62g Carbohydrate; 7g Dietary Fiber; 62mg Cholesterol; 2...
- 2 tablespoons vegetable oil
- 1 1/2 pounds beef stew meat, cut in about 1-inch cubes
- Salt and pepper to taste
- 1 1/2 cups chopped onion
- 1 1/2 cups chopped green bell pepper, seeded and
- deribbed
- 1/3 cup flour
- 3 cloves garlic, pressed
- 4 1/2 tablespoons sweet paprika
- 1 1/2 teaspoons caraway seeds
- 12 new potatoes, washed and cut in half, unpeeled
- 4 cups low sodium beef broth
- 2 cups water
- 1 cup tomato puree