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Recipes
Chicken and White Bean Soup
By Tonya_Speed
NUTRITION per serving: 199 Calories; 6g Fat; 23g Protein; 16g Carbohydrate; 4g Dietary Fiber; 52mg Cholesterol; 530...
- 2 teaspoons olive oil
- 2 sliced green onions (white and light green parts only)
- 1/4 teaspoon dried sage
- 2 (14.5-oz.) cans low sodium chicken broth
- 2 cups water
- 1 (16-oz.) can cannellini beans, rinsed
- 4 cups shredded cooked chicken breast meat
Beefy Bistro Sandwiches
By Tonya_Speed
NUTRITION per serving: 287 Calories; 10g Fat; 24g Protein; 32g Carbohydrate; 5g Dietary Fiber; 45mg Cholesterol; 39...
- 6 cloves garlic, unpeeled
- 1 tablespoon olive oil
- 3/4 pound beef flank steak, trimmed
- 1/4 teaspoon black pepper
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 8 slices whole wheat bread
- 2 tablespoons low fat mayonnaise
- 1 cup mixed salad greens
Avocado and Tomato Pasta
By Tonya_Speed
NUTRITION per serving: 217 Calories; 7g Fat; 6g Protein; 34g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 12mg ...
- 5 1/3 ounces Angel Hair pasta
- 1 tablespoon olive oil
- 2 cloves garlic, pressed
- 1/2 cup chopped basil leaves
- 1/2 medium avocado, peeled and cubed
- 3 medium tomatoes, cubed
- 1/2 teaspoon black pepper
Chinese Style Rotisserie Chicken Salad
By Tonya_Speed
NUTRITION per serving: 492 Calories; 36g Fat; 30g Protein; 16g Carbohydrate; 5g Dietary Fiber; 67mg Cholesterol; 62...
- 2 cups chopped cooked chicken
- 1 head Romaine lettuce, chopped
- 3 tablespoons slivered almonds
- 1 (3-oz.) can Chow Mein Noodles
- 3/4 cup Asian Sesame salad dressing (more or less to taste)
- 1 tablespoon sesame seeds (optional)
Italiano Skillet Steak
By Tonya_Speed
NUTRITION per serving: 275 Calories; 8g Fat; 39g Protein; 10g Carbohydrate; 3g Dietary Fiber; 104mg Cholesterol; 13...
- Non-aerosol cooking spray
- 2 cloves garlic, pressed
- 4 beef sirloin steaks, trimmed
- 1 medium red bell pepper, seeded, deribbed and cut into strips
- 1 medium onion, thinly sliced
- 2 medium zucchini, sliced
- 1/4 cup red wine (or use low sodium beef broth)
- 1/4 teaspoon thyme
- 1/4 teaspoon dried rosemary, crushed
- Black pepper, to taste
- 1 tablespoon grated non-fat Parmesan cheese
Chicken Fajita Pizza
By Tonya_Speed
NUTRITION per serving: 599 Calories; 18g Fat; 37g Protein; 70g Carbohydrate; 5g Dietary Fiber; 77mg Cholesterol; 89...
- 1 Recipe Basic Pizza Crust
- 1 pound boneless skinless chicken breasts, cut into 2-inch strips
- 1 tablespoon vegetable oil
- 1 cup sliced green bell pepper
- 1 cup thinly sliced onion
- 2 teaspoons chili powder
- 1 garlic clove, pressed
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 cup salsa
- 2 cups shredded Monterey Jack cheese
Baked Pretzels
By Tonya_Speed
1 1/2 pound recipe Per Serving: 89 Calories; 1g Fat; 4g Protein; 17g Carbohydrate; 3g Dietary Fiber; 23mg Choles...
- 3/4 cup water -warm between 70 and 80 degrees
- 1 large egg
- 3/4 teaspoon salt
- 3 cups whole wheat flour -- use a bread flour or high gluten flour if possible
- 2 teaspoons honey
- 2 teaspoons Bread Machine Yeast (or regular yeast)
- 1 large egg -- lightly beaten
- 1 tablespoon water
- Coarse salt or sesame seed
Crock Cooker Chicken Drumsticks
By Tonya_Speed
Per Serving: 211 Calories; 5g Fat; 27g Protein; 15g Carbohydrate; 2g Dietary Fiber; 98mg Cholesterol; 425mg Sodium
- 12 ounces chili sauce
- 1/4 cup lemon juice
- 1/4 cup molasses
- 1 tablespoon Worcestershire sauce
- 2 tablespoons salsa
- 2 teaspoons chili powder
- 2 teaspoons garlic powder
- Salt and pepper, to taste
- 3 pounds skinless chicken drumsticks
6-Step Stir-Fry
By Tonya_Speed
1.Whisk egg white, 1 Tbsp rice wine and 1 Tbsp cornstarch
- Marinade:
- 3/4 lb protein, thinly sliced
- 3 cups veggies, sliced
- peanut or vegetable oil
- 2 Tbsp oil
- 2 cloves garlic, minced (4 if using spicy sauce)
- 1-2 Tbsp ginger, minced
- 2 scallions, minced
- pinch salt
- pinch sugar
- 1 egg white
- 1 Tbsp rice wine or dry sherry
- 1 Tbsp cornstarch
- Clear Sauce:
- 3/4 cup chicken broth
- 1 Tbsp cornstarch
- 2 Tbsp rice wine or dry sherry
- 1/2 tsp sesame oil
- 1 tsp salt
- 1/2 tsp sugar
- Sweet-and-Sour Sauce:
- 3/4 cup chicken broth
- 2 tsp cornstarch
- 1/4 cup ketchup
- 2 tsp soy sauce
- 3 Tbsp rice vinegar
- 1/4 cup sugar
- 1/2 tsp salt
- 1 tsp sesame oil
- Brown Sauce:
- 1/2 cup chicken broth
- 1 Tbsp cornstarch
- 1 Tbsp soy sauce
- 1 Tbsp hoisin sauce
- 1 Tbsp rice wine or dry sherry
- Oyster Sauce:
- 3/4 cup chicken broth
- 1 Tbsp cornstarch
- 1 Tbsp rice wine or dry sherry
- 1 Tbsp soy sauce
- 3 Tbsp oyster sauce
- 2 tsp sesame oil
- Spicy Sauce:
- 3/4 cup chicken broth
- 1 Tbsp cornstarch
- 2 Tbsp rice wine or dry sherry
- 2 Tbsp soy sauce
- 2 Tbsp rice vinegar
- 1/2 tsp sesame oil
- 1 Tbsp sugar
- 2 tsp Asian chili sauce
Hoppin’ Honey Pork Chops
By Tonya_Speed
NUTRITION per serving: 217 Calories; 5g Fat; 21g Protein; 17g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; ...
- 1 (12-oz.) can of beer
- 3 tablespoons honey
- 1 tablespoon hot pepper sauce (preferably habanero)
- 2 cloves garlic, pressed
- 1 bay leaf
- 4 (4-oz.) boneless top loin pork chops