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Recipes
Creamy Mushroom Soup
By Tonya_Speed
NUTRITION per serving: 125 Calories; 4g Fat; 10g Protein; 13g Carbohydrate; 4g Dietary Fiber; 10mg Cholesterol; 487...
- 2 tablespoons unsalted butter
- 5 cups sliced fresh mushrooms
- 1 cup chopped red onion
- 1/2 cup chopped celery
- 4 cups low sodium vegetable broth
- 1/4 cup uncooked brown rice
- 1 tablespoon low sodium soy sauce
- Sea salt and freshly ground pepper, to taste
Prosciutto-Wrapped Cod with Spinach
By Tonya_Speed
NUTRITION per serving: 265 Calories; 7g Fat; 43g Protein; 13g Carbohydrate; 8g Dietary Fiber; 83mg Cholesterol; 699...
- 4 (6-oz.) cod fillets (or other firm-fleshed white fish)
- Salt and pepper, to taste
- 4 thin slices prosciutto
- 1 tablespoon olive oil, divided
- 2 1/2 pounds spinach
- 2 lemons
Buffalo Chicken Pizza
By Tonya_Speed
NUTRITION per serving: 819 Calories; 37g Fat; 34g Protein; 86g Carbohydrate; 4g Dietary Fiber; 99mg Cholesterol; 17...
- 1 Recipe New York Style Pizza Crust
- 3/4 pound boneless skinless chicken breast halves, cooked and cubed
- 2 tablespoons butter, melted
- 2 ounces hot sauce
- 8 ounces blue cheese salad dressing
- 2 cups shredded Mozzarella cheese
Peruvian Peanut Soup
By Tonya_Speed
Nutrition per serving: 203 Calories; 7g Fat; 25g Protein; 11g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 502...
- 3/4 cup chopped onion
- 3/4 cup chopped tomato
- 1 tablespoon parsley, chopped
- 1 tablespoon olive oil
- 6 cups low sodium chicken broth
- 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
- 1/2 cup cooked peas
- 1 carrot, cooked and chopped fine
- 1/2 cup raw peanuts (finely chopped in food processor)
- 1 cup chopped potatoes
- Salt and pepper to taste
California Veggie Pitas
By Tonya_Speed
Per Serving: 358 Calories; 20g Fat; 17g Protein; 32g Carbohydrate; 4g Dietary Fiber; 11mg Cholesterol; 539mg Sodium
- 1/2 cup salsa verde
- 1 1/2 cups shredded low fat Cheddar cheese
- 2 avocadoes, peeled, pitted and chopped
- 1 1/2 cups chopped tomato
- 3/4 cup broccoli sprouts
- 1 1/2 cups chopped Romaine lettuce
- 1/2 cup chopped cucumber
- 1/2 cup low fat sour cream
- 1/4 tablespoon sunflower seeds
- 2 pita rounds, halved
- Plastic wrap or aluminum foil
Ham Dunkers
By Tonya_Speed
Nutrition per serving: 422 Calories; 20g Fat; 48g Protein; 8g Carbohydrate; 1g Dietary Fiber; 84mg Cholesterol; 276...
- 8 slices lean deli ham
- 8 slices low fat Cheddar cheese
- 2 medium stalks celery, cut in half vertically and horizontally
- 1/2 cup Ranch dressing, divided
- Toothpicks
Honey-Cinnamon Pork Tenderloin
By Tonya_Speed
NUTRITION per serving: 234 Calories; 6g Fat; 27g Protein; 18g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 72m...
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1 pound lean pork tenderloin, cut into 1/4-inch thick strips
- 2 teaspoons olive oil
- 1/2 cup sliced carrot
- 1 1/2 cups sliced onion
- 1 cup green beans, cut into 1-inch pieces
- 1/2 cup low sodium chicken broth
- 3 cloves garlic, pressed
- 2 tablespoons honey
- 1 teaspoon cornstarch
- 1 tablespoon water
Greek Shrimp Alfredo Pizza
By Tonya_Speed
NUTRITION per serving: 481 Calories; 13g Fat; 23g Protein; 69g Carbohydrate; 9g Dietary Fiber; 74mg Cholesterol; 96...
- 1 Recipe Whole Wheat Pizza Crust
- 1 teaspoon olive oil
- 1/2 pound uncooked large shrimp, peeled and deveined
- 1/8 teaspoon crushed red pepper flakes
- 3/4 cup Creamy White Pizza Sauce, divided
- 1 (14 ounce) jar marinated artichoke hearts, drained
- 2 tablespoons chopped drained sun-dried tomatoes packed in oil
- 1/3 cup shredded Mozzarella cheese
Chicken with Wild Mushroom and Balsamic Cream Sauce
By Tonya_Speed
Heat a large pot of water to a boil
- Salt
- 1/2 pound orzo pasta
- 2 tablespoons extra-virgin olive oil, 2 turns of the pan
- 4 boneless, skinless chicken breasts, 6 ounces
- Pepper
- 2 tablespoons butter
- 12 cremini or baby portobello mushrooms, sliced
- 12 shiitake mushrooms, stems removed and sliced
- 12 white mushrooms, sliced
- 2 large cloves garlic, chopped
- 1 tablespoon thyme leaves, a couple of sprigs, chopped
- 2 large shallots, thinly sliced
- 2 tablespoons all-purpose flour
- 1 1/2 cups chicken stock
- 1 tablespoon balsamic vinegar, eyeball it
- 3 tablespoons heavy cream or half-and-half, a couple turns of the pan
- 1/4 cup chopped flat-leaf parsley, a generous handful
Jerk Turkey Soup
By Tonya_Speed
NUTRITION per serving: 191 Calories; 1g Fat; 28g Protein; 16g Carbohydrate; 5g Dietary Fiber; 47mg Cholesterol; 842...
- 1/4 teaspoon ground allspice
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper, divided
- 1 pound boneless skinless turkey breast meat, cut into 1-inch pieces
- 1 clove garlic, pressed
- 3/4 cup chopped onion
- 1 (14.5-oz.) can diced tomatoes
- 1 (16-oz.) can black beans
- 2 cups low sodium chicken broth
- 1/2 teaspoon salt
- 1 tablespoon lime juice
- 2 tablespoons chopped cilantro