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Recipes
Teriyaki Tuna Cakes
By Tonya_Speed
NUTRITION per serving: 231 Calories; 8g Fat; 19g Protein; 21g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 566...
- 1 (12-oz.) can tuna, drained and flaked
- 1 egg, beaten
- 3/4 cup dry bread crumbs
- 3 green onions, finely chopped
- 1 clove garlic, pressed
- 1 tablespoon low sodium soy sauce
- 1 tablespoon teriyaki sauce
- 1 tablespoon ketchup
- 1 teaspoon sesame oil
- 1 teaspoon black pepper
- 1/2 cup cornmeal
- 2 tablespoons vegetable oil
Salmon Salad
By Tonya_Speed
NUTRITION per serving: 263 Calories; 9g Fat; 36g Protein; 11g Carbohydrate; 3g Dietary Fiber; 89mg Cholesterol; 121...
- 1 1/2 pounds skinless salmon fillets
- 2 large cucumbers, seeded and chopped
- 2 large red bell peppers, seeded, deribbed and chopped
- 6 green onions, chopped
- Juice of 1 lemon
- 3/4 tablespoon olive oil
- Salt and pepper, to taste
Marilyn’s Whole Wheat Bread
By Tonya_Speed
(Bread machine version) Marilyn Moll has been teaching bread baking and offering baking supplies, equipment, and p...
- 2 TB honey
- 2 TB oil
- 1 ½ C water (85 - 100 F)
- 1 ½ tsp salt
- 3 ½ C fresh whole wheat flour
- 2 tsp Dough Enhancer (opt)
- 3-4 TB Vital Gluten
- 1 1/2 tsp SAF Instant Yeast
Chinese Sweet and Sour Soup
By Tonya_Speed
NUTRITION per serving: 77 Calories; 1g Fat; 14g Protein; 4g Carbohydrate; trace Dietary Fiber; 22mg Cholesterol; 19...
- 1/2 pound boneless skinless chicken breast meat, cut into thin slices*
- 1/4 teaspoon salt
- 1 teaspoon cornstarch
- 3 tablespoons water
- 1 teaspoon low sodium soy sauce
- 21 ounces low sodium beef broth
- 14.5 ounces water (one soup can)
- 4 sliced mushrooms
- 2 tablespoons vinegar
- 1 tablespoon sugar
- Lemon slices
Spicy Chinese Chicken
By Tonya_Speed
NUTRITION per serving: 263 Calories; 2g Fat; 34g Protein; 24g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 83...
- 2 1/4 cups low sodium soy sauce
- 3 tablespoons molasses
- 3/4 cup low sodium chicken broth
- 1/3 cup sherry (or substitute additional chicken broth)
- 3 tablespoons brown sugar
- 3 teaspoons fresh gingerroot, grated
- 1 1/2 teaspoons lemon pepper
- 1/2 teaspoon fennel seed
- 1 cinnamon stick
- 6 boneless skinless chicken breast halves
Grilled Pineapple
By Tonya_Speed
NUTRITION per serving: 348 Calories; 33g Fat; 2g Protein; 7g Carbohydrate; trace Dietary Fiber; 117mg Cholesterol; ...
- 2 tablespoons butter
- 4 ounces pineapple chunks in juice, drained (reserve juice if not using rum)
- 3 tablespoons rum (or use pineapple juice and 1 teaspoon rum extract)
- 1 1/4 cups heavy cream, chilled
Pork Tacos
By Tonya_Speed
NUTRITION per serving: 303 Calories; 9g Fat; 28g Protein; 27g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 560...
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon oregano
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper, to taste
- 1 1/2 pounds lean pork tenderloin, cut into bite-size chunks
- 1 tablespoon olive oil
- 6 (8-inch) whole wheat tortillas
- Optional garnishes: Shredded cheese, salsa, sour cream, guacamole
Orange Beef Pita Sandwiches
By Tonya_Speed
NUTRITION per serving: 254 Calories; 6g Fat; 22g Protein; 29g Carbohydrate; 5g Dietary Fiber; 48mg Cholesterol; 386...
- 1 pound boneless beef round steak, trimmed
- 1 medium red onion, cut into eighths
- 1 medium green bell pepper, seeded, deribbed and cut into 1-inch pieces
- 1 medium jicama, peeled and cut into julienne strips
- 1 tablespoon grated orange peel
- 1/3 cup orange juice
- 1 teaspoon finely chopped gingerroot
- 1/2 teaspoon salt
- 6 ounces frozen snap pea pods, thawed
- 3 (6-inch) whole wheat pita breads, cut in half to form pockets
Tangy Florentine Soup
By Tonya_Speed
NUTRITION per serving: 83 Calories; 2g Fat; 8g Protein; 10g Carbohydrate; 2g Dietary Fiber; 11mg Cholesterol; 260mg...
- Non-aerosol cooking spray
- 1/4 cup chopped onion
- 6 ounces fresh baby spinach leaves
- 1 1/2 cups low sodium chicken broth
- 1/2 cup low fat sour cream
- 1 cup cooked whole wheat spaghetti, cut into 1-inch pieces
- 1 cup chopped cooked chicken breast meat
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon ground nutmeg
Easy Cheesy Tortellini
By Tonya_Speed
NUTRITION per serving: 406 Calories; 12g Fat; 23g Protein; 28g Carbohydrate; 4g Dietary Fiber; 124mg Cholesterol; 1...
- 1/2 pound 95% lean ground beef
- 1/2 pound turkey Italian sausage, casings removed
- 1 (16-oz.) jar Marinara sauce
- 1 (4.5-oz.) can sliced mushrooms
- 1 (14.5-oz.) can Italian-style diced tomatoes, un-drained
- 1 (9-oz.) package refrigerated or fresh cheese tortellini
- 1 cup shredded part-skim Mozzarella cheese
- 1/2 cup shredded low fat Cheddar cheese