Southwest Vegetable & Farro

I saw this frozen Southwest Style Vegetable & Farro while purchasing all of the riced cauliflower in the store.   What I did was only use 1/2 of the bag of the vegetable & farro to cut down on how many calories I eat for this meal (you could cut the bag down to 1/3 or 1/4). The entire weight of the bag is 283g.  Divide 283 by 2 = 141.5g. and 140 calories.    Then I added 90g of riced … [Read more...]

Spaghetti Squash Pie

Ingredients: 1 Spaghetti squash 1 lb Ground turkey 1/2 cup Onion, diced 1/2 cup Red pepper, diced 1 cup Pizza sauce OR salsa of choice 1/4 cup Applesauce, unsweetened Spinach 1 tsp Basil 1/4 tsp Garlic powder 1/2 tsp Oregano Salt, pepper to taste 1 whole egg 1/2 cup egg whites Directions: Cook the spaghetti squash according to these … [Read more...]

“Fried Rice”

Ingredients: 1 bag Hanover Riced Asian Stir Fry 1/2 bag Plain Riced Cauliflower 1 whole egg 1 cup egg whites Directions: Mix together the whole egg and egg whites and scramble.  While the eggs are cooking, microwave the Hanover Asian Stir Fry and plain riced cauliflower.  Mix together the whole bag of Hanover Asian Stir Fry and 1/2 bag of the plain riced cauliflower.  Add … [Read more...]

Cauliflower Toast

Ingredients: 1 medium head cauliflower 1 egg ¼ cup 2% shredded cheddar cheese Minced onion Sea salt Black pepper Garlic power Directions: Preheat oven to 425 degrees and line baking sheet with foil or parchment paper. Cut up cauliflower into flowerets and steamer for 6-7 minutes. Drain thoroughly in between paper towels until the flowerets are dry. Place flowerets in … [Read more...]

Cheeseburger Pie

Ingredients: 1 package ground turkey, beef or chicken ½ onion, chopped Mushrooms, chopped 1 clove garlic, minced 1 egg 40 grams ground oatmeal (measures about 1/3 cup) 30 grams 2% cheddar cheese Directions: Preheat oven to 350 degrees.Cook garlic, onion and mushrooms in skillet lightly sprayed with non-stick spray. Add ground meat and cook until done. Remove from heat … [Read more...]

Shrimp & Zucchini Noodles

Ingredients: 2 zucchini, spiralized 1/2 cup matchstick carrots ½ onion, chopped 1 clove garlic, pressed Salt to taste 1 lb shrimp, peeled 1 clove garlic, pressed 6 oz spinach 1 Tablespoon lemon juice Paprika, salt, black pepper to taste Directions: Very lightly spray large skillet with cooking oil.  Add spiralized zucchini, carrots, onion, garlic and salt and cook over … [Read more...]

Bean and Zucchini Noodles

Ingredients: 2 medium zucchini 1/2 cup (122 grams) black beans, canned 1/2 cup (122 grams) chick peas, canned 1 small red pepper, chopped 1 clove garlic, minced Sea salt, black pepper Cayenne pepper (optional)   Directions: Drain and rinse black beans and chick peas and saute over medium heat for 5-6 minutes.  Cut the end of cleaned zucchini and spiralize whiles beans are … [Read more...]

Shepherd’s Pie

Ingredients: 1 onion, diced 1/2 cup yellow pepper, diced 1 cup peas & carrots 1 cup celery, diced 1 lb ground turkey ½ tsp paprika Salt, pepper to taste 1 cup chicken broth 2 heads cauliflower, trimmed, chopped, steamed until very soft garlic powder, salt to taste ¼ - ½ cup chicken broth Directions: Preheat over to 350 degrees. Lightly spray large frying pan and sauté onion for 10 minutes … [Read more...]

Veggie Burgers

Ingredients • 2 – 15 oz canned chickpeas, drained • 4 eggs • ½ red pepper, chopped • ½ red onion, chopped • 2-3 broccoli flowerets, chopped • 4-5 large mushrooms, chopped • 2 cloves garlic, pressed • ½ tsp lemon pepper seasoning • 1 tsp paprika • ½ tsp ground cumin • Salt to taste • 1 ½ cups rolled oats Directions Drain chickpeas and place in a processor with eggs. Pulse to combine but not … [Read more...]

Portabello Burgers

Ingredients • Cooking spray • 1 medium red onion, thinly sliced • 1 clove garlic, pressed • Spinach • 1 teaspoon cider vinegar • ¾ teaspoon ground sage • ¼ teaspoon rosemary • ½ teaspoon sea salt • ½ teaspoon black pepper • 1/8 teaspoon ground nutmeg • 1 package lean ground turkey (93% or 99%) • 6 portobello mushroom caps, gills removed • ¾ cup cheese of your choice (mozzarella, swiss, fontina, … [Read more...]