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Recipes
Caribbean Chicken
By Tonya_Speed
NUTRITION per serving: 333 Calories; 3g Fat; 23g Protein; 52g Carbohydrate; 4g Dietary Fiber; 49mg Cholesterol; 196...
- 12 ounces boneless skinless chicken breast meat, cut into 1-inch strips
- 1/4 teaspoon salt
- 1/8 to 1/4 teaspoon ground red pepper
- Water/oil mixture
- 1 medium sweet potato, peeled, halved lengthwise, and thinly sliced
- 1 small fresh banana pepper, seeded and chopped
- 3/4 cup unsweetened pineapple juice
- 1 teaspoon cornstarch
- 2 unripe bananas, quartered lengthwise and sliced 3/4 inch thick
- 2 cups cooked brown rice
Garlic Chili Kale Chips
By Tonya_Speed
Preheat oven to 250 degrees
- 1/2 tablespoon coconut oil
- Sea salt and freshly ground black pepper to taste
- 2 cloves garlic, minced
- 1 tablespoon chili powder
- 6 cups chopped kale
Crock Navy Bean Soup
By Tonya_Speed
NUTRITION per serving: 231 Calories; 2g Fat; 17g Protein; 38g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 587...
- 1 pound dried navy beans, pre-soaked
- 6 cups low sodium chicken broth
- 3/4 cup chopped onion
- 1/4 cup chopped celery
- 2 cloves garlic, pressed
- 1/2 bay leaf
- 1 (14.5-oz.) can diced tomatoes, un-drained
- Salt and pepper to taste
Parsley Garbanzo Dip
By Tonya_Speed
Using your food processor blend all ingredients until smooth adding oil slowly at the end
- 2 cups cooked garbanzo beans (can use canned, drain and rinse)
- 2 cloves garlic, mashed
- 1/2 cup fresh parsley leaves, packed
- 1/4 cup water
- 3 tablespoons lemon juice
- 1/2 teaspoon sea salt
- 1/4 cup extra virgin olive oil
Mediterranean Chicken with Artichoke Hearts
By Tonya_Speed
Per Serving: 266 Calories; 12g Fat (42
- 4 boneless skinless chicken breasts – cut into 2" pieces
- 2 tablespoons olive oil - divided
- salt and pepper to taste
- 1 onion -- chopped
- 1 red bell pepper -- cut in strips
- 4 cloves garlic -- pressed
- 1 teaspoon oregano
- ¼ teaspoon crushed red pepper
- ¼ cup balsamic vinegar
- 1 package frozen artichoke hearts -- thawed and halved
- 1 can chicken broth, plus 1/4 cup water
- ½ cup feta cheese -- crumbled
HG's Crispy Cheeseburger Pizza
By Tonya_Speed
Make our quirky, burger-style pizza in the comfort of your own kitchen
- 1 1/2 tbsp. ketchup
- 1/2 tbsp. fat-free mayonnaise
- 1 tsp. yellow mustard
- 1/2 cup frozen ground-beef-style soy crumbles (like the kind by Morningstar Farms or Boca), thawed
- 1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
- 1/4 cup shredded fat-free cheddar cheese
- 1 tbsp. chopped onion
- 3 tbsp. shredded lettuce
- 2 tbsp. chopped tomato
- Optional toppings: hamburger dill pickle chips, additional ketchup
Yogurt Ranch Dressing Marinated Chicken Legs and Tenders
By Tonya_Speed
Directions Dressing: Combine the yogurt and milk in a medium bowl
- 2 cups Greek-style yogurt or reduced fat yogurt
- 1/2 cup milk
- 2 large cloves garlic, grated
- 1 tablespoon granulated onion, a palmful
- 1 tablespoon paprika, a palmful
- 1 tablespoon hot sauce
- 1/4 cup finely chopped chives
- A small handful dill leaves, finely chopped
- Pinch salt and freshly ground black pepper, plus more for seasoning
- 12 white meat tenders and 6 chicken leg drummers
- Vegetable or any light frying oil
- 2 cups all-purpose flour
- 1 tablespoon mustard powder, a palmful
- 1 tablespoon poultry seasoning or ground thyme
- 1 tablespoon sweet paprika or smoked sweet paprika, a palmful
- 1 1/2 teaspoons turmeric
- 1 teaspoon cayenne pepper, 1/3 palmful
- Honey and hot sauce, for serving
- Pickle spears, carrot and celery sticks and salted radishes, for serving
Vinny's Spaghetti Pie
By Tonya_Speed
Recipe courtesy Vinny Vella Sr
- 1/2 cup milk
- 1/4 cup Parmesan
- 1/2 teaspoon fine salt
- 1/2 teaspoon freshly ground black pepper
- Pinch freshly chopped parsley leaves
- 4 eggs
- Olive oil, as needed
- 1/4 clove garlic, cut into razor thin slices
- 1/2 pound leftover cooked spaghetti (with tomato sauce clinging to it)
Sticky Fingers
By Tonya_Speed
Nutrition per serving: 273 Calories; 5g Fat; 8g Protein; 50g Carbohydrate; 3g Dietary Fiber; 108mg Cholesterol; 457...
- 2 eggs
- 1/4 cup milk
- 1/4 teaspoon salt
- 1/2 cup strawberry preserves
- 8 slices day-old whole wheat bread
- Powdered sugar
Italian Veggie Cubed Steak
By Tonya_Speed
NUTRITION per serving: 294 Calories; 7g Fat; 25g Protein; 8g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 96mg...
- 2 teaspoons dried basil
- 1 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 2 teaspoons olive oil, divided
- 2 large zucchini, sliced
- 16 cherry tomatoes, halved
- 1 cup chopped onion
- 4 (4-oz.) beef cubed steaks
- 4 teaspoons shredded Parmesan cheese