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Recipes
White Bean Dip
By Tonya_Speed
Dump everything into a food processor and whir like mad
- 1 (15-oz.) can white beans, canned, drained
- 1 (4-oz.) can green chili peppers, drained
- 1/4 cup salsa, use what you have
- 2 teaspoons cumin
- 1 teaspoon garlic, pressed
- 1 squeeze lime juice
Broccoli Chicken Pasta Casserole
By Tonya_Speed
Per Serving: 450 Calories; 17g Fat (33
- 4 boneless skinless chicken breasts -- cut into strips
- 1 teaspoon olive oil
- 8 ounces dried fettuccine or medium noodles
- 1 16-ounce package frozen broccoli flowerets
- 2 tablespoons butter
- 2 tablespoons flour
- 2 teaspoons basil
- 1 teaspoon lemon pepper
- 2 cups milk
- 1 cup Romano cheese -- grated
Sweet Potato and Chicken Quesadillas
By Tonya_Speed
NUTRITION per serving: 476 Calories; 12g Fat; 34g Protein; 55g Carbohydrate; 7g Dietary Fiber; 48mg Cholesterol; 83...
- INGREDIENTS:
- 1 medium sweet potato, peeled and cubed
- 1 (15-oz.) can black beans
- 6 (10-inch) flour tortillas
- 1 1/2 cups shredded cooked chicken breast
- 2 cups shredded low fat Monterey Jack cheese
Shrimp and Feta Pasta
By Tonya_Speed
Start the water for the pasta
- 1 pound shrimp, shelled and deveined (it's worth it to buy them already shelled, etc.)
- 4 cloves garlic, pressed
- 2 tablespoons butter (add a dash of olive oil so it doesn't burn)
- 6 green onions, finely chopped
- 2 teaspoons dried oregano
- 1 14 to 15 ounce can diced tomatoes (I like the fire roasted kind for better flavor)
- 1 cup feta cheese crumbles
- Sea salt and freshly ground pepper to taste
- 1 tablespoon olive oil, plus a little bit for the pan (see note on butter)
- 1 pound fettuccini
Campfire Casserole
By Tonya_Speed
Per Serving: 397 Calories; 18g Fat (40
- 1 pound extra lean ground chicken-- crumbled
- ½ cup onion -- chopped
- 3 tablespoons dry taco seasoning mix
- 14 ½ ounces Mexican tomatoes (discard 2 tablespoons liquid) -- chopped
- 2 15-ounce cans pinto beans
- 1/3 cup ripe olives -- sliced
- 3 tablespoons fresh parsley -- chopped
- 4 ounces Monterey jack cheese -- shredded
- 1 package cornmeal mix -- prepared
- 1 tablespoon water
Meatball Spinach Soup
By Tonya_Speed
NUTRITION per serving: 242 Calories; 5g Fat; 14g Protein; 18g Carbohydrate; 3g Dietary Fiber; 46mg Cholesterol; 228...
- 1/2 pound 95% lean ground beef
- 3/4 cup chopped onion, divided
- 3 cloves garlic, pressed, divided
- 2 teaspoons dried oregano, divided
- 20 saltine crackers, finely crushed
- 1 egg, beaten
- 1 tablespoon vegetable oil
- 2 (14.5-oz.) cans low sodium beef broth
- 1 (14.5 oz.) can stewed tomatoes, undrained
- 1 (10-oz.) package frozen chopped spinach, thawed and well drained
Bacon and Corn Chowder
By Tonya_Speed
NUTRITION per serving: 205 Calories; 4g Fat; 11g Protein; 36g Carbohydrate; 4g Dietary Fiber; 10mg Cholesterol; 380...
- 2 slices turkey bacon
- 1/2 cup frozen chopped celery, onion, and bell pepper mix
- 2 (16-oz.) packages frozen yellow and white corn, thawed and divided
- 2 cups low fat milk, divided
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 3/4 cup shredded low fat Cheddar cheese
Tarragon Turkey Corn Soup
By Tonya_Speed
NUTRITION per serving: 260 Calories; 3g Fat; 29g Protein; 32g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 568...
- 1 cup cooked rice
- 6 cups low sodium chicken broth
- 1 (16-oz.) package frozen whole kernel corn
- 1 cup chopped celery stalks
- 3/4 cup chopped onion
- 3/4 cup chopped green bell pepper, seeded and deribbed
- 3/4 cup chopped red bell pepper, seeded and deribbed
- 2 to 3 tablespoons tarragon (to taste)
- 2 cups cooked turkey, chopped
Tarragon Turkey Burgers
By Tonya_Speed
NUTRITION per serving: 339 Calories; 11g Fat; 30g Protein; 31g Carbohydrate; 3g Dietary Fiber; 73mg Cholesterol; 39...
- 1 pound lean ground turkey
- 1/4 cup dry bread crumbs
- 1/4 cup finely shredded zucchini
- 2 tablespoons chopped onion
- 1/2 teaspoon dried tarragon
- 1/4 teaspoon black pepper
- Water/oil mixture
- 4 (2-oz.) whole grain burger buns, lightly toasted
Easy Vegetarian Lasagna
By Tonya_Speed
Per serving: 220 Calories; 5g Total Fat; (18% calories from fat); 15g Protein; 30g Carbohydrate; 4g Dietary Fiber;
- 1 tablespoon olive oil
- 1 8 ounce package uncooked lasagna noodles
- 8 green onions -- chopped
- salt and pepper to taste
- 1 cup sliced fresh mushrooms
- 1/4 teaspoon pepper
- 1 48-ounce jar spaghetti sauce (your choice)
- 2 teaspoon garlic powder (or more)
- 1/2 10.5-ounce package low-fat firm silken tofu
- 1 teaspoon oregano
- 1 10oz package frozen chopped spinach-defrosted and drained
- 1 8-ounce package shredded Mozzarella cheese
- 1 egg