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Recipes
Roasted Rubber Chicken
By Tonya_Speed
NUTRITION per serving: 364 Calories; 23g Fat; 30g Protein; 7g Carbohydrate; 2g Dietary Fiber; 141mg Cholesterol; 13...
- 1 (5- to 6-lb.) roasting chicken, rinsed and patted dry
- 2 medium stalks celery, cut into pieces, divided
- 2 medium onions, quartered, divided
- 2 medium carrots, cut into 2-inch pieces, divided
- Salt & pepper, to taste
- Garlic powder, to taste
- 1 tablespoon whole wheat pastry flour
- 1/3 cup water
Salmon with Cucumber-Dill Sauce
By Tonya_Speed
NUTRITION per serving: 202 Calories; 5g Fat; 25g Protein; 4g Carbohydrate; trace Dietary Fiber; 62mg Cholesterol; 1...
- 1 cup dry white wine (or use white grape juice with a splash of cider vinegar)
- 1/2 cup water
- 1 tablespoon lemon juice
- 4 (4-oz.) salmon fillets
- 3/4 cup low fat plain yogurt
- 1/2 cup unpeeled cucumber, finely chopped (about 1/2 small)
- 1 teaspoon dried dill
Flank Steak with Mushroom Sauce
By Tonya_Speed
NUTRITION per serving: 223 Calories; 7g Fat; 27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 57mg Cholesterol; 98mg...
- 1/4 teaspoon black pepper
- 1 pound beef flank steak, trimmed
- Non-aerosol cooking spray
- 1/2 cup chopped onion
- 1 clove garlic, pressed
- 2 cups thinly sliced shiitake mushroom caps (about 1/2 pound)
- 1 cup low sodium beef broth
- 1/4 cup dry white wine (or use white grape juice with a splash of cider vinegar)
- 1 tablespoon balsamic vinegar
- 1/2 cup finely chopped green onion
Caramelized Pork Tenderloins
By Tonya_Speed
NUTRITION per serving: 171 Calories; 4g Fat; 24g Protein; 9g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 2...
- Non-aerosol cooking spray
- 1 pound lean pork tenderloin, cut into 1/2-inch slices
- 2 cloves garlic, pressed
- 2 tablespoons packed brown sugar
- 1 tablespoon orange juice
- 1 tablespoon molasses
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Cowboy Casserole
By Tonya_Speed
NUTRITION per serving: 696 Calories; 41g Fat; 51g Protein; 31g Carbohydrate; 5g Dietary Fiber; 136mg Cholesterol; ...
- 2 pounds extra-lean ground beef
- 1 cup chopped onion
- 1 cup chopped green bell pepper, seeded and deribbed
- 2 cloves garlic, pressed
- 1 (10-oz.) can enchilada sauce
- 1 (8-oz.) can tomato sauce
- 1 (6.5-oz.) can sliced black olives, drained
- 2 tablespoons chili powder
- Salt and pepper to taste
- 1 teaspoon oregano
- 1/2 teaspoons cumin
- 2 cups water
- 1 cup cornmeal mix
- 1 cup low fat Cheddar cheese, shredded
Green Polenta
By Tonya_Speed
Recipe courtesy Guy Fieri
- 2 tablespoons olive oil
- 1/2 onion, diced
- 3 cloves garlic, minced
- 1 bunch kale, stems removed and cut into 1/2-inch strips
- Salt and freshly cracked black pepper
- 5 cups water
- 2 1/2 cups heavy cream
- 1 1/2 cups polenta
- 6 tablespoons butter
- 4 tablespoons grated Parmesan
Easy Cheesy Pasta Salad
By Tonya_Speed
Nutrition per serving: 330 Calories; 8g Fat; 18g Protein; 50g Carbohydrate; 6g Dietary Fiber; 18mg Cholesterol; 330...
- 4 ounces cooked whole grain pasta (look for fun shapes)
- 2 large ripe tomatoes, diced
- 2 ounces part-skim Mozzarella cheese, diced
- 2 tablespoons Italian salad dressing
- 1 tablespoon grated Parmesan cheese
Barbecue Sloppy Toms
By Tonya_Speed
NUTRITION per serving: 400 Calories; 10g Fat; 32g Protein; 48g Carbohydrate; 6g Dietary Fiber; 73mg Cholesterol; 48...
- 1 pound lean ground turkey
- 3/4 cup chopped onion
- 1 (15-oz.) can low sodium tomato sauce
- 3 ounces low sodium tomato paste
- 1/4 cup packed brown sugar
- 3 tablespoons red wine vinegar
- 1 tablespoon Worcestershire sauce
- 1 tablespoon liquid smoke hickory flavoring, divided
- 1/4 teaspoon seasoned salt
- 1/8 teaspoon black pepper
- 4 whole wheat burger buns, split and lightly toasted
Easy Cheesy Cauliflower
By Tonya_Speed
CUT cauliflower into 8 to 12 large pieces, discarding core; place in microwaveable casserole dish
- 1 head cauliflower
- 1/2 cup water
- 1/2 cup Mayonnaise
- 1 Tbsp. Dijon Mustard
- 1/2 cup KRAFT Shredded Cheddar Cheese
Beany Pita Pizza
By Tonya_Speed
Per Serving: 375 Calories; 13g Fat (30
- 6 whole wheat pita breads (6-inch rounds)
- 1 14-ounce can white beans
- 1/2 cup spaghetti sauce (your favorite jarred variety)
- 1/2 cup sliced mushrooms (use on adults)
- 1/3 cup sliced green olives (use on adults)
- 2 thin pepperoni (1/2 inch/2 cm diameter) -- sliced (optional—I skip)
- 1/2 teaspoon dried oregano leaves
- 2 cups shredded Mozzarella cheese