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Recipes
Sweet and Sassy Pork Tenderloin
By Tonya_Speed
NUTRITION per serving: 168 Calories; 5g Fat; 25g Protein; 6g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 305m...
- 1 1/2 tablespoons low sodium soy sauce
- 1 1/2 teaspoons minced fresh gingerroot
- 2 cloves garlic, pressed
- 1 teaspoon canola oil
- 1 1/2 pounds pork tenderloin, trimmed and cut crosswise into 18 slices
- 1/2 cup salsa
- 1 1/2 tablespoons seedless raspberry preserves
- 3 tablespoons chopped cilantro
Super Hero Sandwiches
By Tonya_Speed
Nutrition per serving: 120 Calories; 8g Fat; 9g Protein; 3g Carbohydrate; trace Dietary Fiber; 34mg Cholesterol; 52...
- 1 tablespoon butter, softened
- 1/2 tablespoon yellow mustard
- 1/2 tablespoon low fat mayonnaise
- 2 whole grain hot dog buns, split
- 2 slices deli turkey breast
- 2 slices American cheese
- 2 slices lean deli ham
- 1 plum (Roma) tomato, thinly sliced
Vermont Baked Beans
By Tonya_Speed
NUTRITION per serving: 384 Calories; 2g Fat; 18g Protein; 78g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 24...
- 1 pound dried Great Northern beans
- 3/4 cup chopped onion
- 3/4 cup water
- 3/4 cup pure Maple syrup
- 1/4 cup spicy brown mustard
- 2 to 3 tablespoons ketchup
Cran Apple Muffins
By Tonya_Speed
Preheat oven to 400 degrees
- 1 (19 ounce) package of Apple Cinnamon Muffin Mix
- 1 cup water
- 1/2 cup dried cranberries
- 1/2 cup pecans, chopped
- 3/4 cup steel cut oats
- 1/4 cup brown sugar
- 1 1/2 tablespoons cinnamon
Crock Cuban Beans and Rice
By Tonya_Speed
Per Serving: 327 Calories; 6g Fat (16
- 1 pound dried black beans, presoaked, rinsed and sorted
- 1 large onion, chopped
- 1 bell pepper, chopped
- 6 cloves garlic, pressed
- 1 (14 oz.) can diced tomatoes, undrained
- 5 cups chicken or vegetable broth
- 2 tablespoons olive oil
- 5 teaspoons cumin
- 2 teaspoons jalapeno chili, finely chopped (OPTIONAL)
- 2 cups brown rice, cooked
Black and Blue Salad
By Tonya_Speed
Fill Salad Shaker with mixed greens and tomatoes
- Dressing:
- Left-over lean, grilled New York steak, sliced thinly
- Crumbled blue cheese
- Mixed greens
- 1/2-cup cherry tomatoes, halved
- 1/4-cup virgin olive oil
- 2 tablespoons balsamic vinegar
- 1/2-teaspoon fresh grated black pepper
Creamy Squash and Bacon Pasta
By Tonya_Speed
NUTRITION per serving: 371 Calories; 12g Fat; 14g Protein; 53g Carbohydrate; 6g Dietary Fiber; 38mg Cholesterol; 31...
- 12 ounces Fusilli pasta
- 4 slices turkey bacon, sliced crosswise into 1/2-inch strips
- 6 medium yellow squash, quartered lengthwise and sliced crosswise
- 3 cloves garlic, thinly sliced
- Salt and pepper, to taste
- 3/4 cup light cream
- 1/3 cup grated Asiago cheese, plus additional for optional garnish
Fish Romano
By Tonya_Speed
Per Serving: 283 Calories; 6g Fat; 45g Protein; 8g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 237mg Sodi...
- 3/4 cup white wine
- 1 teaspoon thyme
- 1/4 teaspoon pressed red pepper (optional)
- 4 cloves garlic, pressed
- 6 each fish fillets
- 1/2 cup flour
- 1/2 cup Romano cheese, grated
- Salt and pepper to taste
- 1 tablespoon olive oil
- Lemon wedges
Melon Slaw
By Tonya_Speed
In a medium bowl, whisk together first 6 ingredients (green onions through pepper); add remaining ingredients; toss...
- 4 tablespoons finely chopped green onions
- 4 tablespoons chopped fresh mint
- 1/4 cup cider vinegar
- 2 tablespoons honey
- 1 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 1 small pear, peeled, cored and cut into large matchsticks
- 1/2 English cucumber, cut into large matchsticks
- 1 cup shredded jicama
- 1 1/2 cups small watermelon cubes
Lemon-Dill Marinade for Fish
By Tonya_Speed
In a glass bowl or airtight container, combine all ingredients; blend well
- 4 tablespoons olive oil
- 2 tablespoons white wine vinegar
- Juice of 2 lemons
- 1 clove garlic, pressed
- 2 tablespoons chopped fresh dill
- Dash of dried tarragon