Ingredients: 1 package 99% ground turkey (or beef) 1/2 onion, diced 1/2  green pepper, diced 1 4 oz. can green chilis 3 Tbl. taco seasoning 2 Roma tomatoes, seeded and diced 12 oz cauliflower rice (if frozen, microwave to cook) 1 cup 2% cheese Directions: Lightly spray large skillet with canola oil, cook ground turkey until it starts to brown. Add in taco seasoning, diced onion, and … [Read more...]

Ingredients: 1 cup quinoa, cooked according to package Chicken broth or chicken bouillon 1/2 cup roasted red pepper, chopped 1 lemon, zested and juice 1/4 cup dried cranberries 2 Tbl. minced red onion 2 Tbl. fresh basil, chopped Directions: Prepare quinoa according to package.  Use chicken broth for the water or add chicken bouillon to the water. Stir together quinoa, lemon zest, and … [Read more...]

Ingredients: 1 1/2 - 2 lbs. chicken breast, cut into tender strips 1 lb. asparagus, woody ends trimmed 1 pt. grape tomatoes 1/4 c. balsamic vinegar 1/2 Tbl. olive oil 1 Tbl. water 1 Tbl. dijon mustard 1 Tbl. honey 2 cloves garlic, minced Pinch crushed red pepper flakes salt & pepper to taste Directions: Prepare vinaigrette: mix balsamic vinegar, olive oil, water, dijon mustard, … [Read more...]

Ingredients: 1 lb. chicken breast, cut up 1 onion, diced 8 oz. mushrooms 3 cloves garlic, pressed 1/2 cup sun dried tomatoes 15 oz fire roasted diced tomatoes 1 tsp. oregano 1/2 tsp. thyme salt & pepper to taste Directions: Lightly spray large skillet with cooking oil, add chicken and saute until just about done. Turn off heat and set aside.  In second skillet, lightly spray … [Read more...]

Ingredients: 2 slices 647 bread 4 oz egg whites, divided 1/4 scoop chocolate protein powder Cinnamon, to taste Sea salt, to taste 37 grams Oikos plain greek yogurt 7 grams PB2 17 grams sugar free jelly Directions: In a medium bowl, add 2 ounces egg whites, 1/4 scoop protein powder and cinnamon and sea salt to taste. Mix well and dip each slice of bread (both sides of bread) in the … [Read more...]

Ingredients: 1/2 red onion, sliced 1 lb. white or portobello mushrooms, sliced 1 clove garlic, minced Sea salt and pepper, to taste Rosemary 2 Tbl. balsamic vinegar 1 Tbl. soy sauce Directions: Spray large skillet with canola oil, add red onion and saute for 2-3 minutes. Add white or portobello mushrooms (or a combination of both) to the skillet. Add garlic, sea salt, pepper and 1-2 … [Read more...]

Ingredients: 1/2 cup chicken broth 4 Tbl. soy sauce 2 Tbl. rice vinegar 2 Tbl. fish sauce 1 Tbl. sriracha sauce or sambal oelek 1/2 Tbl. ginger 1 tsp. cayenne pepper 1 Tbl. cornstarch 1 Tbl. sesame oil 1 lb chicken, cut up in pieces 1 clove garlic 1 red pepper, diced 1 jalapeno pepper, diced 2 green onion, sliced 1/2 cup unsalted peanuts Directions: For the sauce, in a bowl mix … [Read more...]

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...]

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...]

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...]