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Recipes
Veggie and Couscous Tacos
By Tonya_Speed
NUTRITION per serving: 415 Calories; 8g Fat; 14g Protein; 76g Carbohydrate; 7g Dietary Fiber; 16mg Cholesterol; 353...
- 1 cup low sodium chicken broth
- 1 clove garlic, pressed
- 1 pinch curry powder
- 1 pinch paprika
- 2 tablespoons unsalted butter
- 1/4 teaspoon salt (optional)
- 1 cup uncooked couscous
- Water/oil mixture
- 2 cups frozen whole kernel corn
- 1/2 cup zucchini strips
- 1 cup shredded Romaine lettuce
- 8 corn tortillas
Roasted Halibut Dinner
By Tonya_Speed
NUTRITION per serving: 366 Calories; 11g Fat; 39g Protein; 27g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 36...
- 1 pound Russet potatoes, scrubbed, halved lengthwise and cut into small pieces
- 2 tablespoons olive oil
- 1 large red bell pepper, quartered, seeded, deribbed and cut into eight 1/2-inch wedges
- 1 large white onion, peeled and cut into 1/4-inch wedges
- 1/2 teaspoon salt, divided
- Black pepper, to taste
- 2 tablespoons finely chopped parsley
- 2 teaspoons coarsely chopped lemon zest
- 1 teaspoon dried oregano
- 1 clove garlic, pressed
- 4 (6-oz.) skinless halibut fillets (or other thick fish such as salmon or cod)
- Lemon wedges for garnish (optional)
Raspberry Turkey Salad
By Tonya_Speed
NUTRITION per serving: 260 Calories; 8g Fat; 29g Protein; 19g Carbohydrate; 3g Dietary Fiber; 70mg Cholesterol; 171...
- 1/4 cup raspberry preserves
- 2 tablespoons olive oil
- 1 tablespoon white wine vinegar
- 1 teaspoon Dijon mustard
- Freshly ground black pepper
- 2 tablespoons finely chopped onion
- 1 cup fresh raspberries
- 1 pound turkey breast meat, cooked and cut into 1-inch pieces
- 4 cups chopped Bibb lettuce
Shrimp and Scallops in Wine Sauce
By Tonya_Speed
NUTRITION per serving: 316 Calories; 10g Fat; 42g Protein; 8g Carbohydrate; 1g Dietary Fiber; 210mg Cholesterol; 36...
- 2 tablespoons olive oil
- 1 clove garlic, pressed
- 2 tablespoons sliced green onions
- 1 cup thinly sliced carrots
- 1 tablespoon chopped parsley
- 1 pound medium shrimp, peeled and deveined
- 1 pound sea scallops, cut in half
- 1/2 cup dry white wine OR low sodium chicken broth
- 1 tablespoon lemon juice
- 1/4 to 1/2 teaspoon crushed red pepper flakes
Crispy Potato Cake
By Tonya_Speed
Recipe courtesy Melissa D'Arabian
- 2 tablespoons vegetable oil
- 2 tablespoons butter
- 2 large russet potatoes, peeled and grated
- Kosher salt and freshly ground black pepper
- 2 tablespoons freshly chopped parsley leaves
Crock Moroccan Chicken and Veggies
By Tonya_Speed
In 5 quart slow cooker, place garbanzo beans, tomatoes, bell pepper, onion, raisins, tomato paste, water, garlic, c...
- 2 (16-oz.) cans garbanzo beans, drained
- 1 (14.5-oz.) can diced tomatoes, un-drained
- 1 small red bell pepper, seeded, deribbed and cut into
- 1 -inch squares
- 1 cup chopped red onion
- 1/4 cup raisins
- 2 tablespoons tomato paste
- 2 tablespoons water
- 3 cloves garlic, pressed
- 2 teaspoons instant chicken bouillon
- 1 1/2 teaspoons ground cumin
- 4 boneless/skinless chicken thighs, cut into 1-inch cubes
- Hot cooked couscous or brown rice
- 2 tablespoons peanut butter
Jalepeno Chili
By Tonya_Speed
NUTRITION per serving: 411 Calories; 4g Fat; 34g Protein; 25g Carbohydrate; 9g Dietary Fiber; 58mg Cholesterol; 438...
- Water/oil mixture
- 1 1/4 cups chopped onion
- 3 tablespoons chopped jalapeño peppers (with or without seeds, depending on your heat tolerance)
- 5 cloves garlic, pressed
- 1 pound 95% lean ground beef
- 1 pound lean ground turkey
- 2 tablespoons chili powder
- 1 1/4 tablespoons ground cumin
- 2/3 teaspoon paprika
- 20 ounces low sodium canned diced tomatoes, un-drained
- 20 ounces canned kidney beans, rinsed and drained
- 10 ounces low sodium beef broth
- 1/4 cup cilantro leaves
Goulash Soup
By Tonya_Speed
NUTRITION per serving: 139 Calories; 1g Fat; 5g Protein; 10g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 384m...
- Non-aerosol cooking spray
- 1 cup chopped onion
- 1 clove garlic, pressed
- 1/2 pound 95% lean ground beef
- 4 cups water
- 1 beef bouillon cube
- 1 tablespoon paprika
- 1/2 teaspoon salt
- 2 ounces tomato paste
- 1 medium russet potato, peeled and diced
Peanut Crusted Chicken
By Tonya_Speed
NUTRITION per serving: 238 Calories; 6g Fat; 31g Protein; 14g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 698...
- 1/4 cup low sodium soy sauce
- 2 tablespoons rice wine vinegar
- 3 cloves garlic, pressed
- 1 green onion, thinly sliced
- 1 tablespoon honey
- 1 teaspoon minced fresh gingerroot
- 4 (4-oz.) boneless skinless chicken breast halves
- 1/2 cup panko bread crumbs
- 1/4 cup chopped unsalted peanuts
- 1/4 teaspoon paprika
- 1/4 teaspoon black pepper
- Non-aerosol cooking spray
Peanut Butter-Butter Cookies
By Tonya_Speed
1.Preheat oven to 350. In large mixing bowl, combine cake mix and flour
- 1 pound butter (4 sticks), almost melted
- 2/3 cup peanut butter, melted
- 2 3/4 cups (11 oz) all-purpose flour
- 1 package (18.25 oz) yellow cake mix