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Recipes
Sweet Potato, Chipotle, and Apple Soup
By Tonya_Speed
1. In a medium soup pot, heat 2 tablespoons of the oil until shimmering
- 2 tablespoons vegetable oil, plus 1 cup for frying
- 1/2 medium white onion, finely chopped
- 2 cloves garlic cloves, smashed
- 1 teaspoon finely grated fresh ginger
- 2 Gala apples, peeled, seeded, and coarsely chopped
- 1 celery rib, thinly sliced crosswise
- 1 3/4 pounds sweet potatoes, peeled and thinly sliced
- 1 quart chicken stock or low-sodium broth
- 3 cups water
- 1 small canned chipotle in adobo sauce, seeded and minced
- Salt and freshly ground white pepper
- 1/2 teaspoon cinnamon
- 1/2 teaspoon sugar
- 3 yellow corn tortillas, cut into 1/2-inch strips
Southwest Slow Cooker Pork Stew
By Tonya_Speed
NUTRITION per serving: 201 Calories; 8g Fat; 25g Protein; 8g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 417...
- 1 1/2 pounds pork loin roast, cut into 2-inch cubes
- 1 tablespoon vegetable oil
- 1/4 teaspoon salt
- 1 (14.5-oz.) can low sodium chicken broth
- 3/4 cup salsa (your favorite)
- 2 medium zucchini, cut lengthwise in half, sliced
- crosswise 3/4" thick
- 1 large red bell pepper, seeded, deribbed and cut in 1-
- inch pieces
- 1 1/2 teaspoons ground cumin
- 2 tablespoons cornstarch, dissolved in 1/4 cup water
Easy Crock Chicken
By Tonya_Speed
NUTRITION per serving: 477 Calories; 7g Total Fat; 39g Protein; 58g Carbohydrate; 133mg Cholesterol; 465mg Sodium
- 6 skinless chicken drumsticks
- 6 skinless chicken thighs
- 1/3 cup dry white wine (or use white grape juice with a splash of vinegar)
- 1/2 cup chopped onion
- 2 teaspoons chicken-flavored bouillon
- 1/2 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1/2 teaspoon dried tarragon
- 1/4 teaspoon crushed red pepper flakes
- 1 (14.5-oz.) can stewed tomatoes, undrained, and chopped
- 6 cups hot cooked brown rice
Go-Green Garden Soup
By Tonya_Speed
Per Serving: 99 Calories; trace Fat; 11g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 481mg Sodium
- 3 1/2 cups low sodium chicken broth (or more if needed)
- 1 medium onion, chopped
- 1 medium carrot, sliced
- 1 large stalk celery, sliced
- 3 tablespoons uncooked white rice
- 1 cup chopped fresh spinach
- 3/4 cup torn butter (Bibb) lettuce
- 3/4 cup chopped fresh parsley
- Freshly ground black pepper, to taste
- Pinch of cayenne pepper
Turkey Nachos
By Tonya_Speed
Per Serving: 312 Calories; 14g Fat (39
- 3 tablespoons lime juice
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 2 cups coarsely chopped cooked turkey
- 1 10 ounce bag large-size white, yellow, or blue tortilla chips
- 1 16 ounce can refried beans
- 2 cups shredded Monterey Jack or Cheddar cheese (8 ounces)
- 1 16 ounce jar prepared salsa
- Salt and freshly ground pepper to taste
- Sour cream and fresh cilantro sprigs to garnish (optional)
Tuna and Spinach Tortellini
By Tonya_Speed
NUTRITION per serving: 233 Calories; 8g Fat; 22g Protein; 19g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 861...
- 16 ounces spinach tortellini
- 1 tablespoon olive oil
- 1/8 teaspoon crushed red pepper flakes
- 2 cloves garlic, pressed
- 10 ounces tomato juice
- 3 to 4 large plum (Roma) tomatoes, diced
- 1 cup frozen spinach, thawed
- 1 (12-oz.) can tuna in water, drained
- 1 tablespoon lemon juice
- Salt and pepper, to taste
Green Chile Chicken
By Tonya_Speed
NUTRITION per serving: 184 Calories; 5g Fat; 29g Protein; 4g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 3...
- 4 (4-oz.) boneless skinless chicken breast halves
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 tablespoon olive oil
- 1 (4-oz.) can diced green chilies
- 1 cup grape tomatoes, halved
- 3/4 cup low sodium chicken broth
- 1/2 teaspoon ground cumin
- 1 clove garlic, pressed
- 2 tablespoons chopped cilantro
Caribbean Pizza
By Tonya_Speed
NUTRITION per serving: 695 Calories; 13g Fat; 27g Protein; 117g Carbohydrate; 13g Dietary Fiber; 27mg Cholesterol; ...
- 1 Recipe New York Style Pizza Crust
- 1 Recipe Four Alarm Pizza Sauce
- 30 ounces canned black beans, drained and rinsed
- 8 ounces crushed pineapple, drained
- 4 teaspoons lime juice
- 2 tablespoons chopped cilantro
- 6 ounces shredded Mozzarella cheese
Dry Chile Rub
By Tonya_Speed
In a small bowl or cup, combine all ingredients; rub into meat and marinate for not more than 2 hours at room tempe...
- 1 tablespoon chipotle or ancho chile powder
- 1 tablespoon dried oregano
- 2 teaspoons brown sugar
- 1/2 teaspoon garlic powder
Pasta Salad with White Beans
By Tonya_Speed
Per Serving: 424 Calories; 21g Fat; 12g Protein; 46g Carbohydrate; 2g Dietary Fiber; 14mg Cholesterol; 409mg Sodium
- 1 (16-oz.) package fusilli pasta
- 1 cup canned white beans, drained and rinsed
- 5 ounces smoked turkey or regular ham, chopped (or omit)
- 4 plum tomatoes, chopped
- 1 small red bell pepper, seeded, deribbed and cut in long, thin slices
- 10 Kalamata olives, pitted and halved (or use black olives)
- 2 tablespoons fresh parsley, chopped
- EASY BALSAMIC VINAIGRETTE
- 1 tablespoon Dijon mustard
- 2 tablespoons balsamic vinegar
- 1 tablespoon lemon juice
- 1 clove garlic, pressed
- 1/2 cup olive oil
- Salt and pepper to taste