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Recipes
Chipotle Beef Burritos
By Tonya_Speed
NUTRITION per serving: 460 Calories; 14g Fat; 37g Protein; 45g Carbohydrate; 4g Dietary Fiber; 75mg Cholesterol; 74...
- 1 1/2 pounds boneless beef round steak
- 1 (14.5-oz.) can diced tomatoes, un-drained
- 1/2 cup chopped onion
- 1 to 2 canned chipotle peppers in adobo sauce, chopped
- 1 teaspoon dried oregano
- 1/4 teaspoon ground cumin
- 1 clove garlic, pressed
- 6 flour tortillas, warmed
- 3/4 cup shredded low fat Cheddar cheese
Fish with Citrus Chimichurri
By Tonya_Speed
NUTRITION per serving: 186 Calories; 6g Fat; 31g Protein; 1g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 3...
- 1 1/2 tablespoons chopped cilantro
- 1 tablespoon chopped basil leaves
- 1 tablespoon sliced green onion (white parts only)
- 1 1/3 tablespoons olive oil
- 1 1/2 tablespoons lemon juice
- 1/2 teaspoon salt, divided
- 1/4 teaspoon black pepper, divided
- Non-aerosol cooking spray
- 4 (6-oz.) halibut fillets or other firm-fleshed white fish
Creamy Herb Baked Chicken
By Tonya_Speed
NUTRITION per serving: 239 Calories; 7g Fat; 40g Protein; 2g Carbohydrate; trace Dietary Fiber; 105mg Cholesterol; ...
- 4 (6-oz.) boneless skinless chicken breast halves
- Non-aerosol cooking spray
- 1/4 cup low fat mayonnaise
- 1/4 cup low fat plain yogurt
- 2 teaspoons chives
- 2 teaspoons dill
- 1/4 teaspoon black pepper
Low-Fat Mashed Potatoes
By Tonya_Speed
Cover potatoes with cold salted water; simmer 40 minutes
- 2 lbs red potatoes, whole
- 1/4 cup cooking water, reserved
- 3/4 cup nonfat plain greek yogurt
- salt & pepper
Chicken Nicoise
By Tonya_Speed
Per Serving: 330 Calories; 6g Fat; 55g Protein; 4g Carbohydrate; 1g Dietary Fiber; 137mg Cholesterol; 196mg Sodium
- 1 cup dry white wine, or use low sodium chicken or vegetable broth
- 4 boneless skinless chicken breasts
- 2 cloves garlic, pressed
- 1/3 cup frozen pearl onions
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- 1 small red bell pepper, deribbed, deseeded and sliced into strips
- 4 each olives, use what you like (I prefer Kalamatas)
Simple Tomato Sauce for Chicken Parmigiano
By Tonya_Speed
Set water on to boil for pasta and prepare according to package directions for al dente
- 2 tablespoons extra virgin olive oil
- 1 small white onion, finely chopped
- 3 cloves garlic, minced
- 1 (14 ounce) can chunky style crushed tomatoes
- 1 (28 ounce) can crushed tomatoes
- 1 cup chicken broth or stock
- A handful fresh basil leaves, torn into small pieces
- Coarse salt
- 1 1/2 cups shredded provolone
- 1/2 cup grated Parmigiano-Reggiano
- 1 pound spaghetti, cooked to al dente
Zesty Spinach and Bacon Pasta
By Tonya_Speed
NUTRITION per serving: 365 Calories; 8g Fat; 20g Protein; 55g Carbohydrate; 7g Dietary Fiber; 16mg Cholesterol; 743...
- 6 slices bacon, finely chopped
- 1/2 cup finely chopped onion
- 2 cloves garlic, pressed
- 2 (10-oz.) packages frozen chopped spinach, thawed, drained
- 2 (14.5-oz.) cans diced tomatoes, drained
- 1 tablespoon Italian seasoning
- 12 ounces Spaghetti pasta, cooked and drained
- 1 cup shredded part-skim Mozzarella cheese
Slow Cooker Rosemary Garlic Lentils with Turkey
By Tonya_Speed
NUTRITION per serving: 412 Calories; 5g Fat; 40g Protein; 54g Carbohydrate; 25g Dietary Fiber; 44mg Cholesterol; 9...
- 5 cups water
- 3 cups chopped onion
- 2 cups turkey ham, chopped
- 1 cup diced carrot
- 1 teaspoon dried rosemary, crushed
- 3/4 teaspoon sage
- 1 pound dried lentils (rinsed and sorted)
- 1 (14.5-oz.) can low sodium chicken broth
- 2 cloves garlic, pressed
- 1/2 bay leaf
- Salt and pepper to taste
Pork Loin in Onion Sauce
By Tonya_Speed
NUTRITION per serving: 211 Calories; 8g Fat; 19g Protein; 10g Carbohydrate; 1g Dietary Fiber; 52mg Cholesterol; 11...
- 3 small red onions, thinly sliced
- 1 cup pearl onions
- 2 tablespoons butter
- Salt and pepper to taste
- 2 1/2 pounds boneless pork loin
- 3/4 cup sherry (or use white grape juice with a splash of vinegar)
- 1 1/2 tablespoons cornstarch
- 2 tablespoons water
Manhattan Clam Chowder
By Tonya_Speed
Per serving: 112 Calories; 1g Total Fat; 14g Protein; 2g Dietary Fiber; 11g Carbohydrate; 31mg Cholesterol; 576mg S...
- 6 slices turkey bacon
- 1 large onion, finely chopped
- 24 ounces canned clams, and juice
- 1 1/2 cups turnips, finely chopped
- 1/2 cup celery, chopped
- 1 1/2 cups low sodium chicken broth or vegetable broth
- 3 teaspoons fresh parsley, chopped
- 1/3 teaspoon dried thyme leaves
- Salt and pepper, to taste
- 1 (24-oz.) can diced tomatoes