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Recipes
Far East Chicken Salad
By Tonya_Speed
In a large resealable plastic bag combine 3 tablespoons soy sauce, 2 teaspoons ginger and chicken breasts
- 7 tablespoons low sodium soy sauce, divided
- 7 teaspoons gingerroot, grated, divided
- 1 pound organic free range boneless skinless chicken breast halves
- 6 cups organic mixed baby greens
- 1 cup bean sprouts
- 1 cup snow peas, trimmed
- 1 red bell pepper, seeded, deribbed and cut into strips
- 1 organic cucumber, thinly sliced
- 6 chopped green onions, divided
- 2 teaspoons sesame seeds
- 4 tablespoons rice vinegar
- 5 teaspoons sesame oil, divided
- 2 cloves garlic, pressed
- 1 teaspoon honey
- 2/3 cup extra virgin olive oil
- 2 teaspoons flaxseed oil
- 1/2 cup natural peanut butter
- 1/3 cup coconut milk
- 1/4 teaspoon crushed red pepper flakes
- 1/4 cup MSG free low sodium chicken broth
Far East Mushroom Soup
By Tonya_Speed
NUTRITION per serving: 66 Calories; trace Fat; 8g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 623m...
- 2 (14.5-oz.) cans low sodium chicken broth
- 29 ounces water (2 cans)
- 3 tablespoons low sodium soy sauce
- 1 cup thinly sliced celery
- 1 cup thinly sliced carrot
- 1 cup thinly sliced onion
- 2 cups chopped spinach leaves
- 1/2 pound mushrooms, sliced
Chicken with Orange Pico de Gallo
By Tonya_Speed
NUTRITION per serving: 260 Calories; 9g Fat; 29g Protein; 17g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 92m...
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 1 clove garlic, pressed
- 1 tablespoon balsamic vinegar
- 1 teaspoon brown sugar
- 1/4 teaspoon crushed red pepper flakes
- 1 11-oz. can mandarin oranges in water, drained
- 1 large tomato, chopped
- 1 small avocado, chopped
- 1 lime, juiced
- 4 boneless skinless chicken breast halves, trimmed of any visible fat
Lemon Chicken Soup
By Tonya_Speed
NUTRITION per serving: 160 Calories; 6g Fat; 20g Protein; 10g Carbohydrate; 2g Dietary Fiber; 32mg Cholesterol; 668...
- 3 tablespoons butter
- 4 green onions, chopped
- 2 medium carrots, grated
- 2 medium stalks celery, finely chopped
- 6 ounces boneless skinless chicken breast meat, cubed
- 4 lemons, juiced
- 4 (14.5-oz.) cans low sodium chicken broth
Crock Sausage Beans
By Tonya_Speed
NUTRITION per serving: 223 Calories; 13g Total Fat; 10g Protein; 3g Fiber; 17g Carbohydrate; 29mg Cholesterol; 974...
- 1/2 pound sweet OR hot Italian sausage, casings
- removed
- 1 small onion, diced
- 1 clove garlic, pressed
- 1 (14.5-oz.) can low sodium chicken broth
- 1 (15-oz.) can Italian-style diced tomatoes
- 1 (16-oz.) can white beans (Great Northern or cannellini)
- 1/2 teaspoon dry oregano, crushed
- 1/2 teaspoon dry marjoram, crushed
- 1/2 teaspoon salt
- Dash of crushed red pepper flakes, to taste
Bacon and Tomato Frittata
By Tonya_Speed
Whip up a hearty egg dish in just 20 minutes - breakfast, lunch or dinner
- 1 carton (16 oz) cholesterol-free fat-free egg product
- 1/4 teaspoon salt-free garlic-and-herb seasoning
- 1/4 teaspoon salt
- 2 teaspoons vegetable oil
- 4 medium green onions, sliced (1/4 cup)
- 2 large roma (plum) tomatoes, sliced
- 1/2 cup shredded sharp Cheddar cheese (2 oz)
- 2 tablespoons real bacon pieces (from 2.8-oz package)
- 2 tablespoons light sour cream
Chili Grilled Chicken with Corn Salsa
By Tonya_Speed
NUTRITION per serving: 352 Calories; 10g Fat; 34g Protein; 32g Carbohydrate; 9g Dietary Fiber; 66mg Cholesterol; 41...
- 1 (11-oz.) can whole kernel corn, drained
- 2/3 cup chopped red onion
- 1/4 cup chopped cilantro
- 3 tablespoons lime juice
- 1 tablespoon olive oil
- 1/2 medium avocado, pitted, peeled and cut into bite-size pieces
- 1 clove garlic, pressed
- 1 (15-oz.) can black beans, rinsed and drained
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 4 (4-oz.) boneless skinless chicken breast halves
Cheddar Cheese Crisps
By Tonya_Speed
1.Preheat oven to 375�F (180�C)
- 1/2 cup (125 mL) butter (1 stick), softened
- 1/2 cup (125 mL) finely shredded sharp cheddar cheese (do not use pre-shredded cheese) (2 oz/60 g)
- 1/2 cup (125 mL) finely grated fresh Parmesan cheese (2 oz/60 g)
- 3/4 tsp (4 mL) dried dill weed
- 1 tbsp (15 mL) Dijon mustard
- 2 tbsp (30 mL) water
- 1 1/4 cups (300 mL) all-purpose flour
Southwestern Chicken Stir-Fry
By Tonya_Speed
NUTRITION per serving: 162 Calories; 2g Fat; 28g Protein; 8g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 405m...
- Non-aerosol cooking spray
- 1 pound boneless skinless chicken breast meat, cut into thin strips
- 1/2 medium onion, thinly sliced
- 1 clove garlic, pressed
- 1/2 medium red bell pepper, seeded, deribbed and thinly sliced
- 1 cup broccoli florets
- 1 cup salsa
- Salt and pepper, to taste
- 1/4 teaspoon ground red pepper (optional)
Curried Chicken Salad
By Tonya_Speed
NUTRITION per serving: 290 Calories; 7g Fat; 42g Protein; 15g Carbohydrate; 3g Dietary Fiber; 105mg Cholesterol; 21...
- 1 1/2 pounds boneless skinless chicken breast meat, cooked cut into 1/2" chunks
- 1/4 cup low fat plain yogurt
- 1/4 cup lowfat mayonnaise
- 1 tablespoon fresh lime juice
- 1 1/2 teaspoons curry powder
- 1 teaspoon grated fresh gingerroot
- 1 1/4 cups seedless red grapes, halved
- 2 medium stalks celery, thinly sliced
- 8 cups shredded hearts of Romaine lettuce