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Recipes
Greek Spaghetti
By Tonya_Speed
NUTRITION per serving: 306 Calories; 10g Fat; 13g Protein; 47g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 33...
- 4 cups hot cooked whole wheat Spaghetti pasta
- 2 teaspoons olive oil
- 1 teaspoon dried oregano
- 1 clove garlic, pressed
- 3 cups diced tomatoes
- 1/2 cup sliced green onions
- 1/4 cup chopped parsley, divided
- 2 tablespoons lemon juice
- 1 cup crumbled Feta cheese, divided
- Black pepper
Fudge Brownie Pie
By Tonya_Speed
NUTRITION per serving: (excluding ice cream): 706 Calories; 34g Fat (41
- 1 frozen 9 inch pie shell
- 1 (23-oz.) package of brownie mix
- 1/2 cup water
- 1 egg
- 2/3 cup chopped pecans
- Vanilla ice cream (served on the side with a slice of warm pie)
Breakfast on a Waffle
By Tonya_Speed
In a medium bowl, stir mix with water, egg and vegetable oil
- 1 cup waffle/pancake mix mix
- 1 egg
- 1/2 to 2/3 cup water (start with the lesser amount first and add if you need to)
- 2 tablespoons vegetable oil
- TOPPINGS: (your choice)
- 1 tablespoon whipped cream cheese
- 1 tablespoon nut butter (peanut butter, almond butter, etc.)
- 1 tablespoon ricotta cheese
- Sliced banana
- Fresh berries (raspberries, blueberries, etc.)
- Chopped nuts (walnuts, pecans, etc.)
Grilled Cajun Turkey Breasts
By Tonya_Speed
NUTRITION per serving: 176 Calories; 4g Fat; 28g Protein; 6g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 400m...
- 4 (4-oz.) boneless skinless turkey breast cutlets
- 1/2 cup light Italian salad dressing
- 1/2 cup chopped onion
- 1/4 cup lemon juice
- 1/2 teaspoon cayenne pepper
- 2 cloves garlic, pressed
- 2 teaspoons Cajun seasoning
- 20 ounces frozen chopped spinach
Peking Pork Chops
By Tonya_Speed
NUTRITION per serving: 181 Calories; 5g Fat; 22g Protein; 12g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; ...
- 6 (4- to 5-oz.) lean pork chops
- 1/4 cup brown sugar
- 1 teaspoon ground ginger
- 1 teaspoon five spice powder
- 1/2 cup low sodium soy sauce
- 1/4 cup ketchup
- 4 cloves garlic, chopped
Blackberry BBQ Sauce
By Tonya_Speed
Per Serving (1/8th of the recipe): 91 Calories; trace Fat; 1g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Chol...
- 1 cup fresh or frozen blackberries
- 1 1/2 cups ketchup (get the kind without the high fructose corn syrup!)
- 1/2 cup brown sugar
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon mustard powder
- 2 tablespoons balsamic vinegar
Black Bean Burgers
By Tonya_Speed
NUTRITION per serving: 160 Calories; 3g Fat; 9g Protein; 22g Carbohydrate; 7g Dietary Fiber; 53mg Cholesterol; 448m...
- 2 slices whole wheat bread, torn
- 3 tablespoons cilantro leaves
- 2 cloves garlic
- 1 (15-oz.) can black beans, drained and rinsed
- 1 canned chipotle pepper in adobo sauce
- 1 to 2 teaspoons adobo sauce
- 1 teaspoon ground cumin
- 1 egg
- Non-aerosol cooking spray
- 1 small plum (Roma) tomato, chopped
Creamy Sweet Potato Soup
By Tonya_Speed
Pierce potatoes in several places with a fork
- 2 large sweet potatoe
- 2 cups canned chicken broth, divided
- 1 Tbsp reduced-calorie margarine
- 1 Tbsp all-purpose flour
- 1/4 tsp ground ginger
- 1 cup fat-free evaporated milk
- 1 Tbsp chopped pecans
Wasabi Salmon
By Tonya_Speed
NUTRITION per serving: 201 Calories; 6g Fat; 34g Protein; trace Carbohydrate; trace Dietary Fiber; 88mg Cholesterol...
- ounces wasabi peas (about 3/4 cup)
- Water/oil mixture
- 4 (6-ounce) salmon fillets
- Salt, to taste
- 1 tablespoon grated lime peel
Ham and Cheese Breadsticks
By Tonya_Speed
Spread butter evenly over 3 inches of one end of the breadstick
- 1 stick unsalted butter, softened (you won’t use it all!)
- 12 thin breadsticks or grissini
- 1/3 cup grated Romano cheese
- 12 thin slices (in strips) of deli ham or prosciutto