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Recipes
Spicy Black Bean Soup
By Tonya_Speed
Heat the oil in a large saucepan with a tight-fitting lid over medium-high heat; add onion and celery and cook unti...
- 1 tablespoon olive oil
- 1 cup chopped celery
- 1 cup chopped onion
- 2 (15-oz.) cans black beans
- 4 cups water
- 2 cloves garlic, pressed
- 1/4 cup chopped cilantro
- 3 tablespoon ground cumin
- 2 (10-oz.) cans diced tomatoes with green chilies (Rotel is a good brand)
Teriyaki Steak Wraps
By Tonya_Speed
NUTRITION per serving: 201 Calories; 4g Fat; 26g Protein; 14g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 674...
- 1/4 cup teriyaki marinade
- 1/4 cup finely chopped red onion
- 1 clove garlic, pressed
- 1/2 teaspoon hot pepper sauce
- 1 pound boneless beef top round steak, 3/4" thick
- 1 small red onion, halved
- 2 to 3 medium green bell peppers, quartered
- 4 large Romaine lettuce leaves
Cream Sauce with Onion & Sausage
By Tonya_Speed
This sauce is best served with Conchiglie
- 3/4 cup heavy cream
- 2 Tbsp butter
- 1/2 tsp salt
- 1/3 cup chopped onion
- 8 oz crumbled sausage
- 1/3 cup grated parmigiano-reggiano cheese
Skillet Pork and Potatoes
By Tonya_Speed
NUTRITION per serving: 276 Calories; 9g Fat; 27g Protein; 24g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 99m...
- 2 tablespoons olive oil, divided
- 1 1/2 pounds red skinned potatoes, cut into 1/2-inch cubes
- Salt and pepper, to taste
- 1/2 cup water
- 4 scallions, thinly sliced
- 1 1/2 pounds lean pork tenderloin
- 1 1/2 lemons, thinly sliced
- 1/3 cup chopped cilantro
Breakfast Pizza
By Tonya_Speed
NUTRITION per serving: 472 Calories; 13g Fat; 18g Protein; 69g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 713...
- 1 Recipe Basic Pizza Crust
- 1 cup egg substitute
- 2 tablespoons fat-free milk
- 1/4 teaspoon ground cumin
- 1/4 teaspoon chili powder
- 1/4 teaspoon salt
- 1 tablespoon olive oil
- 2 green onions, chopped
- 2 tablespoons diced sweet red pepper
- 1 tablespoon finely chopped jalapeno pepper
- 1 garlic clove, minced
- 1/2 cup salsa
- 3/4 cup shredded reduced-fat Cheddar cheese
Honey Bran Muffins
By Tonya_Speed
Per Serving: 165 Calories; 6g Fat; 4g Protein; 26g Carbohydrate; 4g Dietary Fiber; 31mg Cholesterol; 168mg Sodium
- 1 1/4 cups whole wheat pastry flour (available in health food stores)
- 1/2 cup oatmeal
- 1 cup oat bran
- 1/4 cup honey
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 3/4 teaspoon ground cinnamon
- 1/4 teaspoon nutmeg
- 2 slightly beaten eggs
- 2/3 cup buttermilk
- 1/2 cup raisins
- 1/4 cup oil
Sebastian’s Pita
By Tonya_Speed
Per Serving: 198 Calories; 4g Fat; 17g Protein; 22g Carbohydrate; 2g Dietary Fiber; 35mg Cholesterol; 379mg Sodium
- 4 ounces canned crabmeat, drained
- 1 cup fresh snow peas, roughly chopped
- 1/4 cup chopped water chestnuts
- 1 tablespoon chopped red bell pepper
- 1 tablespoon chopped green onion
- 2 tablespoons low fat mayonnaise
- 1/2 tablespoon Dijon mustard
- 1/2 teaspoon lemon juice
- 1/2 teaspoon curry powder
- 4 Romaine lettuce leaves
- 4 slices low fat Swiss cheese
- 2 pita rounds, halved
- Plastic wrap or aluminum foil
Minty Chicken Soup
By Tonya_Speed
NUTRITION per serving: 195 Calories; 1g Fat; 33g Protein; 13g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 619...
- 1 tablespoon olive oil
- 2 medium onions, sliced
- 1 clove garlic, pressed
- 1 1/2 cups thinly sliced carrot
- 1 1/2 cups thinly sliced celery
- 6 boneless skinless chicken breast halves, chopped*
- 2 quarts low sodium chicken broth
- 1 (14.5-oz.) can no sodium diced tomatoes, undrained
- 2 cups thinly sliced cabbage
- 1 teaspoon grated lemon peel
- 1 (10-oz.) package frozen green peas
- 3 tablespoons lemon juice
- 1/3 cup chopped fresh mint
- Salt and pepper, to taste
Salmon Salad with Apricot Vinaigrette
By Tonya_Speed
NUTRITION per serving: 165 Calories; 3g Fat; 12g Protein; 23g Carbohydrate; 3g Dietary Fiber; 28mg Cholesterol; 383...
- 1/4 cup apricot preserves
- 1/4 cup orange juice
- 2 tablespoons white wine vinegar
- 1 tablespoon sugar
- 2 teaspoons grated gingerroot
- 1/8 teaspoon crushed red pepper flakes
- 1/8 teaspoon salt
- 4 cups mixed salad greens, torn into bite-size pieces
- 2 cups baby spinach leaves
- 1 cup finely shredded red cabbage
- 1 cup snow peas, trimmed and halved diagonally
- 1 (7.1-ounce) vacuum-sealed pouch pink salmon
Mexican Burgers
By Tonya_Speed
Per Serving: 480 Calories; 17g Fat (32
- 1 pound ground turkey
- 1 teaspoon ground black pepper
- ¼ teaspoon salt
- ¼ teaspoon ground cumin
- ¼ teaspoon ground oregano
- ¼ teaspoon crushed red chilis
- 6 whole wheat hamburger buns
- 6 slices lowfat cheddar cheese
- chopped cilantro
- sliced tomatoes
- sliced red onions
- shredded lettuce