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Recipes
Turkey and Black Bean Pitas
By Tonya_Speed
Per Serving: 285 Calories; 9g Fat; 21g Protein; 30g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 647mg Sodium
- 2/3 cup shredded cooked turkey breast
- 1/2 cup low fat sour cream
- 1/4 cup low fat mayonnaise
- 2 green onions, chopped
- 1 cup shredded low fat Cheddar cheese
- 10 ounces canned black beans, drained
- 1 1/2 tablespoons diced green chilies
- 2 pita rounds, halved
- Salsa (optional)
- Guacamole (optional)
- Olives (optional)
- Tomatoes (optional)
- Plastic wrap or aluminum foil
Mighty Muffins
By Tonya_Speed
Nutrition per serving: 231 Calories; 12g Fat; 4g Protein; 30g Carbohydrate; 5g Dietary Fiber; 35mg Cholesterol; 137...
- 1 1/2 cups whole wheat pastry flour
- 3 teaspoons baking powder
- 1 teaspoon cinnamon
- 1 teaspoon carob powder
- 1/2 cup chopped pecans
- 1 cup pitted and chopped dates
- 1/4 cup crushed flaxseed
- 2 bananas, mashed
- 1/3 cup canola oil
- 2 eggs, beaten
- 1/2 cup vanilla soy milk
Green Spaghetti
By Tonya_Speed
NUTRITION per serving: 399 Calories; 5g Fat; 19g Protein; 76g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 181...
- 12 ounces whole wheat Spaghetti pasta
- 8 ounces asparagus (about 1/2 bunch), trimmed and cut into bite-size pieces
- 4 ounces sugar snap peas, trimmed and halved
- 1 cup frozen green peas
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1 medium zucchini, halved and sliced
- 1/4 teaspoon black pepper
- 1 cup low sodium chicken broth
- Grated Parmesan cheese (optional)
Chanterelles in White Wine Sauce
By Tonya_Speed
NUTRITION per serving: 349 Calories; 19g Fat; 7g Protein; 14g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 107...
- 1 pound chanterelles (mushrooms), chopped
- 1-2 tablespoon butter
- 1 1/2 cups white wine (such as a Chablis or Sauvignon Blanc)(or use white grape juice with a dash of vinegar)
- 1/2 cup sour cream
Vegetable Stroganoff
By Tonya_Speed
NUTRITION per serving: 339 Calories; 5g Fat; 14g Protein; 62g Carbohydrate; 7g Dietary Fiber; 55mg Cholesterol; 528...
- 1 teaspoon olive oil
- 3/4 cup sliced onion
- 4 cups sliced mushrooms
- 3 cloves garlic, pressed
- 3 medium carrots, finely chopped
- 15 ounces frozen broccoli
- 3 tablespoons tomato paste
- 1 1/2 cups low sodium vegetable broth
- 2 teaspoons cornstarch
- 1/3 cup non-fat plain yogurt
- 1/3 cup low fat sour cream
- 6 cups cooked egg noodles
Crispy Baked Butternut Squash
By Tonya_Speed
Recipe courtesy Anne Willan
- 1 medium butternut squash (about 3 pounds)
- 2 to 3 tablespoons melted butter
- 2 to 3 tablespoons vegetable oil
- 1 teaspoon sugar
- Salt and pepper
- 1 bunch rosemary
- 1 bunch thyme
- 3 to 4 bay leaves
Beef and Biscuit Skillet
By Tonya_Speed
NUTRITION per serving: 485 Calories; 8g Fat; 18g Protein; 32g Carbohydrate; 4g Dietary Fiber; 72mg Cholesterol; 409...
- 1/2 cup yellow cornmeal
- 1/2 cup plus 2 tablespoons all-purpose flour, divided
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 2 medium red bell peppers, seeded, deribbed and thinly sliced
- 3/4 cup chopped red onion
- 10 ounces mushrooms, sliced
- Salt and pepper, to taste
- 1 1/2 pounds 95% lean ground beef
- 1/4 cup tomato paste
- 2/3 cup water
- 3/4 cup low fat sour cream
- 1 large egg, lightly beaten
Grilled Steak with Corn Salsa
By Tonya_Speed
NUTRITION per serving: 326 Calories; 11g Fat; 33g Protein; 27g Carbohydrate; 4g Dietary Fiber; 82mg Cholesterol; 10...
- 1 tablespoon minced garlic
- 3 teaspoons olive oil, divided
- 1 1/4 pounds boneless beef strip steaks, trimmed
- 5 large ears corn, husked
- 2 medium tomatoes, chopped
- 1 small orange bell pepper, diced
- 2 tablespoons chopped fresh basil leaves
- 2 tablespoons red wine vinegar
Hawaiian Orange Roughy
By Tonya_Speed
NUTRITION per serving: 117 Calories; 1g Fat; 17g Protein; 10g Carbohydrate; trace Dietary Fiber; 23mg Cholesterol; ...
- 3 tablespoons pineapple preserves
- 2 tablespoons rice vinegar
- 2 teaspoons snipped fresh thyme
- 1/2 teaspoon minced garlic
- 1/8 teaspoon crushed red pepper flakes
- 1 pound orange roughy (or fish of your choice)
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
Chicken Tortilla Bake
By Tonya_Speed
NUTRITION per serving: 211 Calories; 5g Fat; 31g Protein; 9g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 353m...
- 4 (4-oz.) boneless skinless chicken breast halves
- Non-aerosol cooking spray
- 1/2 cup salsa
- 1/4 cup low fat sour cream
- 1/2 cup crushed baked tortilla chips
- 1/2 cup shredded low fat Cheddar cheese