Tonya_Speed's profile page
Recipes
Cheesy Burrito Pizza
By Tonya_Speed
NUTRITION per serving: 662 Calories; 17g Fat; 25g Protein; 100g Carbohydrate; 9g Dietary Fiber; 37mg Cholesterol; 1...
- 1 Recipe New York Style Pizza Crust
- 1 (16-oz.) can refried beans
- 3/4 cup salsa
- 1 cup shredded Cheddar cheese
- 1 cup shredded Monterey Jack or Pepper Jack cheese
- 1/2 cup sliced green onions
- 1 (2.25-oz.) can sliced black olives, drained
- 1 tablespoon chopped cilantro
Mediterranean Roasted Chicken
By Tonya_Speed
NUTRITION per serving: 178 Calories; 2g Fat; 28g Protein; 10g Carbohydrate; 4g Dietary Fiber; 66mg Cholesterol; 84m...
- Water/oil mixture
- 4 (4-oz.) boneless skinless chicken breast halves
- 3 cloves garlic, pressed
- 2 tablespoons minced onion
- 1 medium red bell pepper, seeded, deribbed and chopped
- 3 tomatoes peeled, seeded and chopped
- 1/4 cup dry white wine OR low sodium chicken broth
- Black pepper, to taste
- 1/4 cup thinly sliced basil leaves, divided
- Aluminum foil wrap
Chicken and White Bean Salad
By Tonya_Speed
NUTRITION per serving: 311 Calories; 7g Fat; 26g Protein; 37g Carbohydrate; 8g Dietary Fiber; 40mg Cholesterol; 244...
- 2 cups coarsely chopped rotisserie chicken, skin removed
- 1 cup chopped tomato
- 1/2 cup thinly sliced red onion
- 1/3 cup sliced fresh basil leaves
- 2 (16-oz.) cans cannellini beans, rinsed and drained
- 1/4 cup red wine vinegar
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 2 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cloves garlic, pressed
French Dips
By Tonya_Speed
Per Serving: 618 Calories; 14g Fat; 64g Protein; 56g Carbohydrate; 2g Dietary Fiber; 85mg Cholesterol; 3155mg Sodiu...
- 2 tablespoons butter
- 1 shallot, chopped
- 1 tablespoon flour
- 2 (14.5-oz.) cans low sodium beef broth
- 1 1/2 pounds deli sliced roast beef
- Montreal steak seasoning, to taste
- Salt and freshly ground black pepper, to taste
- 4 torpedo sandwich rolls, split
Nacho Bean Soup
By Tonya_Speed
NUTRITION per serving: 374 Calories; 5g Fat; 17g Protein; 70g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 108...
- 3 cups canned Great Northern beans, drained and rinsed
- 1 1/2 cups canned pinto beans, drained and rinsed
- 1 1/2 cups canned whole kernel corn, drained and rinsed
- 1 1/2 cups canned diced tomatoes, undrained
- 1 1/2 cups tomato sauce
- 3/4 cup canned diced green chilies
- 3 cups water
- 1 cup chopped onion
- 1/4 tablespoon chopped cilantro
- 1/4 teaspoon black pepper
- 3 ounces nacho-flavored tortilla chips, crushed
On the Down Low
By Tonya_Speed
Mix salad ingredients together to make a delicious Nicoise Salad to enjoy at lunch
- Your Favorite Fat Free Dressing
- 2-3 cups of romaine salad
- 2 oz. parboiled green beans
- 4 oz. canned solid white tuna, packed in water
- 1 tablespoon capers
- 6 cherry tomatoes, halved
- 8 baby carrots
Buffalo Cheese Dip
By Tonya_Speed
Make a sandwich with any leftover dip--just add pulled deli rotisserie chicken and shredded lettuce
- 1 package (8 oz) cream cheese, softened
- 5 oz crumbled blue cheese
- 1 cup Yoplait® Greek 100 plain yogurt
- 3/4 cup Buffalo wing sauce
- 1/4 cup sliced green onions (4 medium)
Rice with Green Pepper and Jalapeno
By Tonya_Speed
Melt the butter in a large sauce pan
- 2 tablespoons butter
- 1 jalapeno pepper, seeded and minced
- 1/2 yellow onion, finely chopped
- 1/2 green bell pepper, chopped
- Kosher salt
- 1 clove garlic, minced
- 1 1/2 cups white rice, uncooked
- 1/2 cup chicken stock
- Zest and juice of 1 lime
Ranch Chicken Pitas
By Tonya_Speed
Per Serving: 270 Calories; 11g Fat; 18g Protein; 25g Carbohydrate; 2g Dietary Fiber; 40mg Cholesterol; 483mg Sodium
- 8 ounces boneless skinless chicken breast meat, cut into strips
- 3 teaspoons dry ranch salad dressing mix
- 1 tablespoon olive oil
- 2 pita bread rounds, halved
- 4 cups chopped Romaine lettuce
- 1 medium yellow bell pepper, seeded, deribbed and chopped
- 1/4 chopped red onion
- 1/3 cup low fat sour cream
- 2 tablespoons low fat mayonnaise
- 3 tablespoons milk
- Plastic wrap or aluminum foil
Boysenberry Red Wine Chicken
By Tonya_Speed
Place chicken in a large slow cooker
- 6 (4-oz.) boneless skinless chicken thighs
- 1 cup red wine, or use red grape juice with a splash of cider vinegar
- 2/3 cup boysenberries
- 1 tablespoon balsamic vinegar
- 3 tablespoons honey