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Recipes
Monkey Cakes
By Tonya_Speed
Nutrition per serving: 241 Calories; 14g Fat; 7g Protein; 24g Carbohydrate; 3g Dietary Fiber; 75mg Cholesterol; 123...
- 1 1/2 cups whole wheat flour
- 1/2 cup wheat germ
- 2 teaspoons baking powder
- 4 tablespoons brown sugar
- 2 teaspoons cinnamon
- 4 eggs lightly beaten (or egg substitute)
- 1/2 cup vegetable oil
- 1 1/2 cups milk
- 1/4 cup chopped nuts (your choice)
- 2 small bananas, diced
Crispy Sesame-Crusted Brussels Sprouts
By Tonya_Speed
Crisp, leafy brussels sprouts lie still under a shower of toasted sesame seeds
- 6 tablespoons butter
- 3 tablespoons toasted sesame oil
- 3 tablespoons vegetable oil
- 1 1/2 pounds brussels sprouts, halved
- 1/2 teaspoon crushed red pepper
- Salt and pepper
- 3 tablespoons sesame seeds
Straw-Cran-Orange Smoothie
By Tonya_Speed
NUTRITION per serving: 218 Calories; 1g Fat; 13g Protein; 42g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 31m...
- 1 cup cranberry juice (no sugar, no fake sugar, straight cranberry juice)
- 1 large banana, peeled and broken into chunks
- 1 medium orange, peeled and sectioned
- 1/2 cup hulled strawberries (organic; fresh or frozen)
- 1 tablespoon xylitol or stevia
- 1 cup ice cubes
- 1 scoop protein powder (or serving size suggested on the container)
Chinese Chicken and Asparagus Soup
By Tonya_Speed
NUTRITION per serving: 56 Calories; trace Fat; 11g Protein; 2g Carbohydrate; trace Dietary Fiber; 14mg Cholesterol;...
- 5 ounces boneless skinless chicken breast meat, cut into thin slices
- 1 pinch salt
- 1 teaspoon egg white
- 1 teaspoon cornstarch
- 1 tablespoon water
- 4 ounces asparagus
- 3 cups low sodium chicken broth
- Salt and pepper, to taste
- 1 tablespoon chopped fresh cilantro (optional)
Balsamic-Apricot Chicken
By Tonya_Speed
NUTRITION per serving: 282 Calories; 2g Fat; 29g Protein; 40g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 158...
- Water/oil mixture
- 1 pound boneless skinless chicken breast tenderloins, cut into bite-size pieces
- Black pepper, to taste
- 1/2 cup chopped onion
- 2 tablespoons balsamic vinegar (or to taste)
- 10 dried apricots
- 1/2 cup low sodium chicken broth
- 1/2 cup apricot preserves
- 1 1/2 teaspoons chopped fresh thyme
- 1 1/2 tablespoons chopped parsley (optional)
Mexican Torta
By Tonya_Speed
Per serving: 339 Calories (kcal); 9g Total Fat; (25% calories from fat); 20g Protein; 42g Carbohydrate; 4g Fiber; 3
- 1/2 pound ground turkey
- 1 tablespoon olive oil
- 1 envelope taco seasoning (low-sodium, if available)
- 2 medium onions, chopped
- 2 cloves garlic, pressed
- 1 (4 oz.) can chopped green chilis, drained
- 16 corn tortillas, cut into wedges
- 2 cups shredded reduced-fat Monterey Jack cheese
- 1 (16 oz.) can refried beans (use fat-free)
- 1 (7 oz.) jar roasted red bell peppers, drained
- salsa
- low-fat sour cream
Pesto Barley with Mozzarella and Cherry Tomatoes
By Tonya_Speed
In a large bowl, whisk together 1/3 cup pesto, 3 tablespoons extra-virgin olive oil and 1/4 teaspoon pepper
- 1/2 cup pesto
- 3 tablespoons extra-virgin olive oil
- 1/4 teaspoon pepper
- 2 1/2 cups cooked and cooled Barley
- 1 pint quartered cherry tomatoes
- 6 ounces fresh mozzarella cheese
- Salt
Herbed Fish Chowder
By Tonya_Speed
NUTRITION per serving: 350 Calories; 9g Fat; 27g Protein; 36g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 460...
- 2 slices turkey bacon
- 3 cups diced red skinned potatoes (about 1 pound)
- 1 cup chopped onion
- 3 tablespoons flour
- 2 (8-oz.) bottles clam juice
- 2 cups low fat milk
- 1 teaspoon thyme
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 12 ounces skinless halibut fillets, cut into 1-inch pieces
- 2 tablespoons chopped parsley
Great American Potato Salad
By Tonya_Speed
1. MIX first 5 ingredients in large bowl
- 1/2 cup KRAFT Real Mayo Mayonnaise
- 1 Tbsp. yellow mustard
- 1/2 tsp. celery seed
- 1/2 tsp. salt
- 1/8 tsp. pepper
- 4 cups cubed potatoes, cooked, cooled
- 2 hard-cooked eggs, chopped
- 1 onion, chopped
- 2 stalks celery, sliced
- 1/3 cup dill pickle relish
Harvest Turkey and Wild Rice
By Tonya_Speed
NUTRITION per serving: 345 Calories; 2g Fat; 36g Protein; 51g Carbohydrate; 7g Dietary Fiber; 61mg Cholesterol; 499...
- Water/oil mixture
- 3/4 cup uncooked wild rice
- 1 medium butternut squash, peeled, seeded and cut into 1-inch pieces
- 1 medium onion, cut into wedges
- 1 1/4 pounds turkey breast tenderloins
- 1/2 teaspoon dried thyme
- 1/2 teaspoon black pepper
- 3 cups low sodium chicken broth
- 1/2 cup dried cranberries