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Recipes
Lentil-Couscous Mint Salad
By Tonya_Speed
In a small bowl, whisk together vinegar, mustard, oil, sea salt and pepper
- 6 tablespoons cider vinegar
- 4 tablespoons Dijon mustard
- 1/4 cup olive oil
- Sea salt and freshly ground black pepper, to taste
- 1 1/3 cups cooked, drained and cooled red lentils
- 1 cup cooked, drained and cooled whole wheat couscous
- 3/4 cup chopped fresh mint
- 4 green onions, chopped (white parts only)
- 3 plum (Roma) tomatoes, chopped
Roasted Vegetable Cheddar Soup
By Tonya_Speed
NUTRITION per serving: 143 Calories; 5g Fat; 13g Protein; 14g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 413m...
- 1 large rutabaga, peeled and quartered
- 1 large turnip, peeled and quartered
- 1 medium onion, quartered
- 4 cloves garlic, whole
- 1 small head of cauliflower, broken up
- 2 tablespoons olive oil
- Black pepper, to taste
- 1 teaspoon thyme
- 2 cups low sodium chicken broth, divided
- 1 cup non-fat milk
- 1/2 cup shredded low fat Cheddar cheese
- 1/2 tablespoon whole wheat flour
Skillet Pork Chops with Wilted Spinach
By Tonya_Speed
NUTRITION per serving: 166 Calories; 5g Fat; 23g Protein; 4g Carbohydrate; 1g Dietary Fiber; 51mg Cholesterol; 142m...
- Water/oil mixture
- 4 (4-oz.) boneless loin pork chops, trimmed
- 3/4 cup chopped onion
- 2/3 cup low sodium chicken broth
- 1/4 cup white wine (or use white grape juice with a splash of cider vinegar)
- 2/3 teaspoon thyme
- Black pepper, to taste
- 2 cups chopped spinach
Funny Faced Tuna Bagels with Berry Parfaits
By Tonya_Speed
Toast the bagels. In a bowl, mix tuna, mayonnaise, relish, dill, salt and pepper to taste
- 1 (6 ounce) can solid white albacore tuna, drained
- 1-2 tablespoons low-fat mayo
- 2 teaspoons sweet pickle relish
- 1/4 teaspoon dried dill
- Salt and pepper to taste
- 2 low-fat cheddar cheese slices
- 2 whole wheat bagels, toasted
- Fresh berries (your choice)
- Vanilla yogurt (your choice)
Cheesecake-Filled Pumpkin Cupcakes
By Tonya_Speed
Frosted pumpkin cupcakes get spiked with fluffy sweetened cream cheese
- One 8-ounce package cream cheese, at room temperature
- 1/2 cup confectioners' sugar
- 2 large eggs, plus 5 large egg whites
- 2 teaspoons pure vanilla extract
- 1 1/2 cups flour
- 2 teaspoons pumpkin pie spice
- 1 1/2 teaspoons baking powder
- 3/4 teaspoons salt
- 1 cup canned pumpkin puree
- 1 cup granulated sugar
- 1/2 cup vegetable oil
- 1 cup light brown sugar
- Simmering water
- 3 sticks (12 ounces) unsalted butter, cut into tablespoon-size pieces and chilled
Pork n’ Taters
By Tonya_Speed
NUTRITION per serving: 335 Calories; 8g Fat; 31g Protein; 33g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 743...
- 6 cups peeled and cubed russet potatoes
- 2 pounds boneless pork loin roast, cubed
- 1 teaspoon dry mustard
- 2 cups barbecue sauce-your favorite
- 1/4 teaspoon liquid smoke (more or less to taste)
Orzo with Feta and Tomatoes
By Tonya_Speed
Recipe courtesy Rachael Ray, 2008
- 1/2 pound orzo
- Salt
- 2 tablespoons butter
- 1 cup feta cheese crumbles
- A handful of parsley leaves, chopped
- 1/2 pint grape tomatoes, halved
- Freshly ground black pepper
Pork Chops with Apple Relish
By Tonya_Speed
NUTRITION per serving: 231 Calories; 5g Fat; 21g Protein; 25g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 89m...
- 2 Granny Smith apples, peeled, cored and cut into 1/2-inch chunks
- 1/4 cup sugar
- 2 tablespoons raisins
- 1 tablespoon cider vinegar
- 1/2 teaspoon ground ginger
- Pinch of cayenne pepper
- 4 (4-oz.) boneless loin pork chops, trimmed
- Salt and pepper, to taste
- Water/oil mixture
Goat Cheese and Walnut Pizza
By Tonya_Speed
NUTRITION per serving: 330 Calories; 23g Fat; 14g Protein; 19g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 29...
- 1 Recipe Gluten Free Pizza Crust
- 6 ounces crumbled goat cheese
- 2 tablespoons walnut or safflower oil
- 1/2 cup chopped walnuts
Cabbage and Sausage Stir-Fry
By Tonya_Speed
In a large skillet with a tight-fitting lid, cook sausage meat over medium heat for 10 minutes or until browned
- 1 pound pork sausage meat
- 1 small onion, sliced
- Sea salt and freshly ground black pepper, to taste
- 3 large cloves garlic, minced
- 2 tablespoons Dijon mustard
- 2 teaspoons raw honey
- 2 cups shredded cabbage
- 2 cups chopped kale