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Recipes
Muffin-Sized Breakfast Quiches
By Tonya_Speed
Preheat the oven to 375. In the meantime, lightly grease your muffin pan with either a non-aerosol spray or a littl...
- 1 (10-oz.) bag baby spinach (save leftovers for a salad later in the day)
- 1/2 cup chopped onion, sautéed till translucent (in a skillet with about 1 tablespoon of oil)
- 1 (8-oz.) bag shredded low fat cheddar cheese (9 tablespoons)
- 9 eggs, cracked in a bowl and beaten as if making scrambled eggs
- Salt and pepper to taste (added to the eggs, stir well)
Pork Chops with Spicy Lime Salsa
By Tonya_Speed
NUTRITION per serving: 238 Calories; 7g Fat; 22g Protein; 23g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 57m...
- 4 (4-oz.) boneless top loin pork chops, 3/4" thick
- 1/4 cup finely chopped red onion
- 1/4 cup lime juice
- 2 fresh Serrano OR jalapeno peppers, seeded and finely chopped
- 1/2 tablespoon sesame oil
- 1 teaspoon cumin seeds, crushed
- 4 plum (Roma) tomatoes, chopped
- 1 small cucumber, seeded and chopped
- 2 green onions, sliced
- 2 tablespoons chopped cilantro
- 1 tablespoon honey
- 3 tablespoons jalapeno jelly
Sun-Dried Tomato Hummus
By Tonya_Speed
Hummus is a Middle Eastern spread made from ground chickpeas — but once you beef it up with lots of flavors and t...
- 1 oz sun-dried tomatoes (do not use those canned in oil)
- 1 3/4 cups canned chickpeas, drained and rinsed (one 15 1/2-ounce can)
- 3 Tbsp lemon juice
- 2 Tbsp tahini
- 1 clove garlic, minced
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp ground black pepper
Ginger Carrot Salad
By Tonya_Speed
NUTRITION per serving: 127 Calories; 8g Fat; 2g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 39mg ...
- 3 large carrots, julienne (about the size of matchsticks)
- 1 1/2 tablespoons grated ginger, or to taste
- 1 tablespoon olive oil
- 1 1/2 teaspoons poppy seeds
Asparagus Frittata
By Tonya_Speed
NUTRITION per serving: 120 Calories; 4g Fat; 14g Protein; 7g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 427m...
- 2 teaspoons olive oil
- 1 small onion, thinly sliced
- 1/2 teaspoon salt
- 1 pound asparagus, tough stem ends snapped off and spears cut diagonally into 1-inch lengths
- 1 cup egg substitute
- 1 cup shredded low fat Swiss cheese
Swiss Chard Mashed Potatoes
By Tonya_Speed
Cover potatoes with cold salted water; simmer 37 minutes
- 2 lbs russet or yukon gold potatoes, whole
- 1/2-1 stick butter
- 1 cup hot milk
- Salt & Pepper
- 1 bunch swiss chard
Stuffed Shells with Cheese
By Tonya_Speed
PREHEAT oven to 350 F. COOK shells according to package directions: drain
- 1 box (12 ounces) Jumbo Shells
- 1 jar (24 ounces) Marinara Sauce
- 2 eggs
- 2 lbs ricotta cheese or 2 (15 ounce) containers
- 4 cups (16 ounces) shredded mozzarella cheese, divided
- 1 1/2 cups grated parmesan cheese, divided
- ¼ tsp pepper
- 1/8 tsp nutmeg
- 1 tablespoon dried parsley flakes or ¼ cup fresh parsley
Crock Shredded Barbecue Beef Sandwiches
By Tonya_Speed
NUTRITION per serving: 645 Calories; 36g Fat; 37g Protein; 41g Carbohydrate; 2g Dietary Fiber; 109mg Cholesterol; 8...
- 5 pounds chuck roast
- 3 tablespoons vegetable oil
- 3 cups water
- Salt and pepper to taste
- 2 teaspoons Italian seasoning
- 1 package Good Seasons Italian salad dressing mix
- 1 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 bottle your favorite barbecue sauce
- 1 dozen hoagie rolls (or other larger roll) split lengthwise
Not Your Mother's Tuna Casserole
By Tonya_Speed
Per serving: 216 Calories; 11g Total Fat; (46% calories from fat); 9g Protein; 19g Carbohydrate; 2g Dietary Fiber;
- 1 box WHITE cheddar macaroni and cheese
- 1/2 onion -- chopped
- 1 can albacore tuna -- drained
- 1/2 tablespoon unsalted butter
- 1/8 cup unsalted butter
- 1 cup skim milk
- 1 cup saltine cracker crumbs
- 3/4 cup cheddar cheese, low-fat -- shredded
Asian Chicken Wraps
By Tonya_Speed
NUTRITION per serving: 583 Calories; 18g Fat; 63g Protein; 42g Carbohydrate; 5g Dietary Fiber; 161mg Cholesterol; 5...
- 16 ounces canned Mandarin oranges, drained, reserving 3 tablespoons syrup
- 6 tablespoons plum sauce
- 1 1/3 tablespoons rice vinegar OR rice wine
- 1 1/3 tablespoons grated fresh gingerroot
- 6 cups cooked chicken, cut into thin strips
- 1 1/2 cups chopped red bell pepper
- 3/4 small English cucumber, peeled and chopped
- 3 scallions, thinly sliced on the diagonal
- 6 (8-inch) whole wheat flour tortillas
- 12 Romaine lettuce leaves