Recipes

Ingredients

• 1 cup Parmasean Cheese, divided
• 3 Acorn Squash, halved
• Olive Oil
• Salt & Pepper
• 1 lb Ground Sausage
• 1 Small Onion, finely chopped
• 2 Large Celery Stalks, finely chopped
• 2 Apples, diced
• ½ tsp sage
• 1 cup Panko Bread Crumbs

Directions

1. Preheat oven to 400 degrees.
2. Using a sharp knife cut off each end of the acorn squash removing as little as possible, then cut in half.
3. Spoon out seeds. Then brush olive oil inside and on top of Acorn Squash. Sprinkle Salt and Pepper over Acorn Squash to taste.
4. Bake for 40 minutes to an hour depending on size of your squash until tender and you can pierce with a fork, but still holding it's shape.
5. While the squash is baking begin sautéing the sausage for about 5 minutes, drain and pat dry with a paper towel to remove as much grease as possible, but don't discard grease in the pan.
6. Using the grease from the sausage add your onions and celery to the pan and sauté for another 2-3 minutes until it starts to brown. (add olive oil if necessary)
7. Add apples and sauté for another 2 minutes or until softened.
8. Stir in sage and bread crumbs.
9. Add ¾ cup parmesan cheese and stir until cheese begins to melt. Set aside.
10. Once squash has finished baking and reached desired tenderness spoon in meat mixture until the squash is filled.
11. Return to the oven and bake an additional 15-20 minutes depending on size of squash.
12. Remove from oven and top with remaining parmesan cheese.
13. Enjoy!

Ingredients

• 5 pound of chicken breast
• 1 artichoke
• 3 tablespoon olive oil
• 2 tablespoon white cooking wine
• 2 tablespoon capers
• 1 teaspoon of garlic
• 1 teaspoon of parsley
• 1 teaspoon salt
• 1 teaspoon pepper

Directions

First cook the artichoke

1. Cut the tips off each leaf on the artichoke, then cut about ¾ inch off top of artichoke.
2. Wash fully, opening each leaf and letting water run in.
3. Fill pot with1 and half inch of water and put on stove.
4. Add steaming basket, add artichoke into basket, pour 1 tablespoon of oil onto artichoke and cover until it boils.
5. Turn down to a simmer. Cook for about 30-40 minutes. You want the leaves to be brownish in color and pull off easily.
6. Remove artichoke from basket once fully cooked, and pull leaves off, discarding the first layer (it will be firm and hard to chew).

Putting dish together

1. Preheat oven to 400 degrees. (wait until artichoke is cooking for about 25 minutes)
2. Combine remaining 2 tablespoons of olive oil, white cooking wine, garlic, salt, pepper and parsley and pour over chicken in a baking dish.
3. Sprinkle capers artichoke all over chicken.
4. Cover and bake for 45 minutes or until chicken is fully cooked.

Ingredients

• 4 skinless chicken breast
• 16 asparagus stalks
• Fresh mozzarella (sliced)
• 1 tablespoon salt
• 1 tablespoon pepper
• 1 tablespoon garlic powder
• 1 tablespoon paprika
• 1 tablespoon oil

Directions

1. Butterfly cut each chicken breast and sprinkle salt and pepper on side of each.
2. Layer inside of chicken breast with a slice of mozzarella cheese, then top with 4 asparagus stalks.
3. Fold chicken in half (to original look before you cut it). Sprinkle remaining salt and pepper on each side, along with the garlic powder and paprika. Rub seasonings into chicken
4. Cook on stove in pan (cast iron skillet works best) for about 3-5 minutes on each side, then put in oven on 350 for 20 more minutes (or until chicken is cooked through).

Enjoy!

Ingredients

• 3 (6 ounce) cans canned chicken, drained
• 1 tablespoon cilantro, finely chopped
• 1/2 teaspoon chili powder, or more to taste
• 3 avocados, halved lengthwise and pitted
• 1 teaspoon lime juice, or to taste

Directions

1. Stir chicken, cilantro, and chili powder together in a bowl.
2. Arrange avocado halves on serving dish and sprinkle with lime juice. Spoon chicken mixture into avocado halves.

Ingredients

• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 cup dry bread crumbs
• 2/3 cup grated Parmesan cheese
• 1 teaspoon dried basil leaves
• 1/4 teaspoon ground black pepper
• 6 skinless, boneless chicken breast halves

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease bottom of baking dish with a table spoon of olive oil.
2. Mix the remaining 2 tablespoons of olive oil and garlic in a bowl. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper.
3. Dip each chicken breast in the oil mixture, then in the bread crumb mixture.
4. Place the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
5. Bake 30 minutes in the preheated oven, making sure the chicken is no longer pink and juices run clear.

Nutritional Information

1 Serving
Servings Per Recipe: 6

Amount Per Serving
Calories: 281
Calories from Fat: 97
Total Fat: 10.8
Saturated Fat: 3.2
Cholesterol: 75
Sodium: 326
Total Carbohydrates: 13.7
Sugars: 1.2
Dietary Fiber: 0.9
Protein: 30.4
Vitamin A - IU: 78
Vitamin C: < 1 Calcium: 150
Iron: 2
Potassium: 260
Thiamin: < 1 Niacin Equivalents: 18
Vitamin B6: < 1 Magnesium: 35
Folate: 24

Ingredients

• 6 skinless, boneless chicken breast halves
• salt and pepper to taste
• 1/2 cup honey
• 1/2 cup prepared mustard
• 1 teaspoon dried basil
• 1 teaspoon paprika
• 1/2 teaspoon dried parsley

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Sprinkle chicken breasts with a pinch each of salt and pepper, and place in a lightly greased baking dish.
3. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover.
4. Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.

Nutritional Information

1 Serving
Servings Per Recipe: 6

Amount Per Serving
Calories: 232
Calories from Fat: 33
Total Fat: 3.7
Saturated Fat: 0.9
Cholesterol: 67
Sodium: 296
Total Carbohydrates: 24.8
Sugars: 23.4
Dietary Fiber: 1
Protein: 25.6
Vitamin A - IU: 258
Vitamin C: < 1 Calcium: 32
Iron: 1
Potassium: 264
Thiamin: < 1 Niacin Equivalents: 16
Vitamin B6: < 1 Magnesium: 35
Folate: 6

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Nutritional Information

1 Serving
Servings Per Recipe: 6

Amount Per Serving
Calories: 58
Calories from Fat: 25
Total Fat: 2.8
Saturated Fat: 0.4
Cholesterol: 0
Sodium: 185
Total Carbohydrates: 7.6
Sugars: 0
Dietary Fiber: 1.5
Protein: 2.5
Vitamin A - IU: 11521
Vitamin C: 90
Calcium: 104
Iron: 1
Potassium: 337
Thiamin: < 1 Niacin Equivalents: 1
Vitamin B6: < 1 Magnesium: 26
Folate: 22

Ingredients

• 1 spaghetti squash, halved and seeded
• 1 pound ground beef
• 1/2 cup diced green bell pepper
• 1/2 cup diced red bell pepper
• 1/4 cup diced red onion
• 1 clove garlic, chopped
• 1 (14.5 ounce) can Italian-style diced tomatoes, drained
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 1/4 cups shredded sharp Cheddar cheese

Directions

1. Preheat oven to 375 degrees F (190 degrees C).
2. Place squash on a baking sheet, and bake 40 minutes, or until tender. Remove from heat, cool, and shred pulp with a fork. (**TIP another simpler way is the cut squash in half. Put in microwave safe dish with a little water covering the bottom. 5 minutes for each half, or until soft to shred pulp with a fork.)
3. Reduce oven temperature to 350 degrees F (175 degrees C). Lightly grease a casserole dish.
4. In a skillet over medium heat, cook the ground beef until evenly brown. Drain, and mix in the green pepper, red pepper, red onion, and garlic. Continue to cook and stir until vegetables are tender.
5. Mix the shredded squash and tomatoes into the skillet, and season with oregano, basil, salt, and pepper. Cook and stir until heated through.
6. Remove skillet from heat, and mix in 2 cups cheese until melted. Transfer to the prepared casserole dish.
7. Bake 25 minutes in the preheated oven. Sprinkle with remaining cheese, and continue baking 5 minutes, until cheese is melted.

Nutritional Information 

1 Serving
Servings Per Recipe: 6

Amount Per Serving
Calories: 399
Calories from Fat: 238
Total Fat: 26.4
Saturated Fat: 14.5
Cholesterol: 100
Sodium: 590
Total Carbohydrates: 12.8
Sugars: 6
Dietary Fiber: 2.9
Protein: 27.2
Vitamin A - IU: 1675
Vitamin C: 36
Calcium: 435
Iron: 4
Potassium: 494
Thiamin: < 1 Niacin Equivalents: 9
Vitamin B6: < 1 Magnesium: 42
Folate: 32

Ingredients

• 1 (15 ounce) can black beans, rinsed and drained
• 3/4 cup quinoa
• 1/2 cup water
• 1/4 cup minced yellow bell pepper
• 2 tablespoons minced onion
• 1 large clove garlic, minced
• 1/2 teaspoons cumin
• 1/2 teaspoon salt
• 1/2 teaspoon cayenne pepper
• 1 egg
• 3 tablespoons olive oil

Directions

1. Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes.
2. Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
3. Mix the quinoa, bell pepper, onion, garlic, cumin, salt, cayenne pepper, and egg into the black beans using your hands.
4. Form the black bean mixture into 5 patties.
5. Heat the olive oil in a large skillet.
6. Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.

Ingredients

• 2 cups of broccoli florets (I cheat a little and use a frozen bag of broccoli and thaw in microwave! - make sure it’s drained fully)
• 1/4 cup parmesan, grated
• 1/4 cup almond meal OR seasoned whole wheat Panko (I’ve used both and like both)
• 1/2 cup yellow onion - basically a whole small onion- you can use less if you’re not a big onion person
• 1 large egg, 1 egg white (whisk together before adding)
• 1/4 tsp sea salt
• 1/4 tsp garlic powder
• 1/8 Black pepper

Directions

1. Preheat oven to 350 degrees.
2. I used my food processor and pulsed/ finely chopped the broccoli and the onion for a few seconds but did it separately.
3. Mix all ingredients together and form into “tot-like” shapes with your hands
4. Place on sprayed baking sheet and bake for 20 minutes and then flip and bake for another 15. This could vary depending on how crispy you want them. I tend to put them under the broiler for a couple of minutes to get them crispier.
5. Serve with whatever dipping sauce you like!

Ingredients

• 4 tbsp. butter
• 1 onion, chopped
• 2 large carrots, peeled and chopped
• 2 celery stalks, chopped or thinly sliced
• 1 small head cauliflower, chopped
• 1 c. chopped mushrooms
• kosher salt
• Freshly ground black pepper
• 1/4 c. chopped fresh parsley
• 2 tbsp. chopped fresh rosemary
• 1 tbsp. chopped fresh sage (or 1 tsp. ground sage)
• 1/2 c. vegetable or chicken broth

Directions

1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.

Ingredients

• 1 1/2 pounds ground chicken
• 1 red bell pepper, cut into large dice
• 1/2 cup soy sauce
• 2 tablespoons rice wine vinegar
• 1 tablespoon grated fresh ginger
• 5 dashes hot pepper sauce
• 1 teaspoon Asian (toasted) sesame oil
• 1/2 cup chunky peanut butter
• 3 tablespoons hot water
• 3 tablespoons soy sauce
• 5 dashes hot pepper sauce
• 6 large leaves of iceberg lettuce
• 2 carrots, shredded
• 1 tablespoon chopped green onion, or to taste
• 1 tablespoon chopped fresh cilantro

Directions

1. Cook and stir ground chicken in a large skillet until the meat is crumbly and no longer pink, about 10 minutes. Drain excess grease. Stir red bell pepper into chicken; cook and stir until pepper is slightly softened, about 5 more minutes.
2. Whisk 1/2 cup soy sauce, rice wine vinegar, ginger, 5 dashes hot pepper sauce, and sesame oil in a bowl; pour over chicken mixture. Cook and stir chicken mixture with sauce over low heat until flavors have blended, 5 to 10 minutes.
3. Mash peanut butter with hot water in a small bowl until smooth; stir 3 tablespoons soy sauce and 5 dashes hot pepper sauce into the mixture. Set dipping sauce aside.
4. Form lettuce leaves into cup shapes and fill with chicken mixture. Top lettuce wraps with shredded carrots, sprinkle with green onion and cilantro, and a spoonful of peanut dipping sauce.

Nutritional Information

1 Serving
Servings Per Recipe: 6

Amount Per Serving
Calories: 292
Calories from Fat: 118
Total Fat: 13.1
Saturated Fat: 2.2
Cholesterol: 66
Sodium: 1893
Total Carbohydrates: 10.7
Sugars: 4.4
Dietary Fiber: 3.2
Protein: 33.8
Vitamin A - IU: 4162
Vitamin C: 30
Calcium: 40
Iron: 2
Potassium: 653
Thiamin: < 1 Niacin Equivalents: 23
Vitamin B6: < 1 Magnesium: 86
Folate: 47

Ingredients

• 2 skinless, boneless chicken breast halves - cut into cubes
• 1 teaspoon ground ginger
• 1 teaspoon ground black pepper
• 1 teaspoon garlic salt
• 1 tablespoon sesame oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1/2 cup sliced mushrooms
• 1 tablespoon cornstarch
• 1/2 cup water
• 1 tablespoon vegetable oil
• 1 tablespoon brown sugar
• 1 tablespoon honey
• 1 tablespoon toasted sesame seeds
• 1 tablespoon chopped toasted peanuts

Directions

1. Mix chicken with ground ginger, black pepper, garlic salt, and sesame oil in a bowl; cover and refrigerate for 30 minutes.
2. Bring a pot of salted water to a boil. Cook broccoli, bell pepper, and mushrooms in the boiling water until broccoli is just tender, about 3 minutes; drain.
3. Whisk cornstarch and 1/2 cup water together in bowl.
4. Heat vegetable oil in a large skillet or wok over medium-high heat. Cook and stir chicken until lightly browned, about 5 minutes.
5. Stir cooked vegetables, brown sugar, and honey into chicken. Add cornstarch mixture and continue cooking and stirring until chicken is no longer pink in the center, about 5 minutes more.
6. Sprinkle sesame and peanuts over chicken and vegetables before serving.

Nutritional Information

1 Serving
Servings Per Recipe: 4

Amount Per Serving
Calories: 209
Calories from Fat: 94
Total Fat: 10.4
Saturated Fat: 1.7
Cholesterol: 30
Sodium: 507
Total Carbohydrates: 16.1
Sugars: 9.7
Dietary Fiber: 2.7
Protein: 13.8
Vitamin A - IU: 1082
Vitamin C: 61
Calcium: 50
Iron: 1
Potassium: 303
Thiamin: < 1 Niacin Equivalents: 7
Vitamin B6: < 1 Magnesium: 35
Folate: 38

Ingredients

For the Crust:

• 1 cauliflower, stemmed and roughly chopped (food processor works great!)
• 1 tablespoon olive oil, plus more for drizzling
• 1 tablespoon minced onion
• 2 garlic cloves, peeled and minced
• 1 teaspoon dried oregano
• 2 tablespoons Parmesan cheese
• 1⁄4 cup shredded low-fat mozzarella cheese
• 2 egg whites

For the Sauce:

• 1 15-ounce can tomato sauce
• 2 garlic cloves, peeled and minced
• 2 tablespoons minced fresh onion
• 1 teaspoon dried parsley
• 1 1⁄2 teaspoons dried oregano
• 1 tablespoon grated Parmesan cheese
• 1⁄2 teaspoon dried basil

For the Sausage:

• 1 pound ground chicken
• 1⁄2 teaspoon black pepper
• 1⁄2 teaspoon dried parsley
• 1⁄2 teaspoon Italian seasoning
• 1⁄2 teaspoon garlic powder
• 1⁄2 teaspoon fennel seed
• 1⁄2 teaspoon paprika
• 1⁄2 teaspoon onion powder
• 1 teaspoon sea salt
• 1 tablespoon olive oil

Toppings:

• 1⁄2 cup shredded low-fat mozzarella cheese

Optional Toppings: 

• green pepper slices, mushrooms, olives, onions, tomatoes, spinach

Directions

1. To make the Crust: Preheat the oven to 375°F. In a food processor, add the cauliflower in sections and pulse 10 times until it has a rice-like consistency. Place into a dry dishcloth, squeeze and wring out any water into the sink (this part is important!) Pour out on a parchment-lined baking sheet and drizzle with olive oil. Bake for 25 minutes, or until dry and lightly golden. Remove and cool. In a large mixing bowl, add cauliflower and remaining crust ingredients. Mix together until dough forms, then press mixture into two 8-inch circles on the parchment-lined baking sheet. Drizzle with olive oil if desired. Turn oven up to 450°F and bake for 20 minutes.
2. To make the Sauce: In a large stockpot, combine all ingredients, stir, and cook over medium heat for 20 minutes.
3. To make the Sausage: In a large mixing bowl, combine all of the ingredients except the olive oil. In a large nonstick skillet, warm the olive oil over medium heat. Add the chicken mixture and cook, stirring, for 10 minutes, or until cooked through and starting to brown.
4. To Assemble: To each crust (after it has been baked for 20 minutes ), add 3 tablespoons sauce, any toppings, sausage, and ¼ cup mozzarella cheese. Return to oven and bake 8 minutes, or until cheese is melted and toppings warm. Cut into 4 slices and enjoy.

Nutritional Information
Calories: 398
Total Fat: 22 g
Saturated Fat: 7 g
Cholesterol: 100 mg
Sodium: 752 mg
Total Carbohydrate: 20 g
Dietary Fiber: 6 g
Total Sugars: 10 g
Added Sugars included: 7 g
Protein: 32 g
Vitamin D: 0 mcg
Calcium: 308 mg
Iron: 3 mg
Potassium: 1428 mg

Ingredients

• 3 cups slow-cooked oats (uncooked) - or use almond flour
• 1 cup all natural peanut butter (or almond butter)
• 3 Tbsp chocolate whey protein
• 1/4 cup honey
• 1/3 cup water

BONUS: For extra texture you can add 1/2 cup dark chocolate chips, cacao nibs, or coconut flakes.

Directions

1. Mix all ingredients together
2. Form into small balls
3. Put in fridge to chill
4. Enjoy!

Ingredients

• 12 (10 inch) flour tortillas
• 1 (8 ounce) package cream cheese
• 1 head lettuce
• 1 (6 ounce) package sliced deli-style turkey
• 2 cups shredded carrots
• 2 cups minced tomato

Directions

1. Spread cream cheese evenly over the tortillas. Top the cream cheese with lettuce leaves.
2. Arrange the turkey slices in even layers on top of the lettuce. Sprinkle the carrots and tomato over the turkey slices.
3. Roll the tortillas into wraps. Cut the wraps diagonally into bite-sized pieces. Secure with toothpicks.

Nutritional Information

1 Serving
Servings Per Recipe: 12

Amount Per Serving
Calories: 65
Calories from Fat: 23
Total Fat: 2.5
Saturated Fat: 1.1
Cholesterol: 5
Sodium: 140
Total Carbohydrates: 8.5
Sugars: 0.8
Dietary Fiber: 0.7
Protein: 2.1
Vitamin A - IU: 889
Vitamin C: 1
Calcium: 26
Iron: < 1 Potassium: 75
Thiamin: < 1 Niacin Equivalents: < 1 Vitamin B6: < 1 Magnesium: 6
Folate: 20

Ingredients

• cooking spray
• 2 tablespoons olive oil
• 2 cups fresh spinach, or to taste
• 12 egg whites
• 2 egg yolks
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon shredded Mexican cheese blend
• 1 teaspoon garlic powder
• 1/4 teaspoon sea salt

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Spray muffin cups baking pan with cooking spray.
2. Heat olive oil in a skillet over medium heat; cook and stir spinach until wilted. Remove from heat and cool spinach. Squeeze spinach to remove excess moisture.
3. Whisk egg whites and egg yolks together in a large bowl; add Parmesan cheese, Mexican cheese blend, garlic powder, sea salt, and spinach and mix well.
4. Pour egg mixture into the muffin cups baking pan almost to the top.
5. Bake in the preheated oven until muffins are set in the middle, 20 to 25 minutes.

Nutritional Information

1 Serving
Servings Per Recipe: 6

Amount Per Serving
Calories: 108    =1 egg spinach muffin
Calories from Fat: 64
Total Fat: 7.2
Saturated Fat: 1.9
Cholesterol: 72
Sodium: 228
Total Carbohydrates: 1.5
Sugars: 0.7
Dietary Fiber: 0.3
Protein: 9.4
Vitamin A - IU: 1056
Vitamin C: 3
Calcium: 49
Iron: 1
Potassium: 180
Thiamin: < 1 Niacin Equivalents: 2
Vitamin B6: < 1 Magnesium: 17
Folate: 30

Ingredients

• 1 lemon
• 2 teaspoons dried oregano
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

   

• 6 chicken legs

Directions

1. Preheat oven to 425 degrees F (220 degrees C).
2. Zest 1/2 the lemon, squeeze the juice (about 1/4 cup) and add the oregano, garlic, oil, salt and pepper. Stir until mixed.
3. Remove skin from chicken pieces and discard. Coat chicken pieces with the lemon mixture and arrange bone-side up, in the baking dish. Cover dish and bake for 20 minutes. Turn and baste chicken with juices. *option: add lemon halves to baking dish with chicken.
4. Reduce heat to 400 degrees F (205 degrees C) and bake uncovered, basting every 10 minutes, for about 30 more minutes. Serve chicken with pan juices.

Nutritional Information

1 Serving
Servings Per Recipe: 6

Amount Per Serving

Calories: 241
Calories from Fat: 106
Total Fat: 11.8
Saturated Fat: 2.9
Cholesterol: 105
Sodium: 200
Total Carbohydrates: 2.8
Sugars: 0
Dietary Fiber: 1.1
Protein: 30.6
Vitamin A - IU: 111
Vitamin C: 15
Calcium: 35
Iron: 2
Potassium: 312
Thiamin: < 1 Niacin Equivalents: 13
Vitamin B6: < 1 Magnesium: 31
Folate: 12

Ingredients

• 2 medium zucchini

   

• 1 cup cooked ground turkey

   

• 1 tablespoon minced black olives

   

• 1 jalapeno pepper, minced

   

• 3 tablespoons diced green chile peppers

   

• 1/4 cup minced onion

   

• 1/4 cup chopped tomato

   

• 6 tablespoons shredded sharp Cheddar cheese

   

• 1 pinch dried basil

   

• seasoned salt to taste
• ground black pepper to taste

Directions

1. Prepare the grill for indirect heat.
2. Place the zucchini in a pot with enough water to cover. Bring to a boil, and cook 5 minutes. Drain, cool, and cut in half lengthwise. Scoop out the pulp to about 1/4 inch from the skin. Chop pulp.
3. Cook ground turkey fully through on stove in pan until browned, no pink.
4. In a bowl, mix the zucchini pulp, ground turkey olives, jalapeno, green chile peppers, onion, tomato, and Cheddar cheese. Season with basil, seasoned salt, and pepper.
5. Stuff the zucchini halves with the pulp mixture. Seal each stuffed half in aluminum foil.
6. Place foil packets on the prepared grill over indirect heat. Cook 15 to 20 minutes, until tender.

Nutritional Information

1 Serving
Servings Per Recipe: 4

Amount Per Serving

Calories: 120
Calories from Fat: 57
Total Fat: 6.3
Saturated Fat: 3.3
Cholesterol: 18
Sodium: 502
Total Carbohydrates: 9
Sugars: 3.1
Dietary Fiber: 2
Protein: 8.2
Vitamin A - IU: 539
Vitamin C: 25
Calcium: 129
Iron: 1
Potassium: 350
Thiamin: < 1 Niacin Equivalents: 2
Vitamin B6: < 1 Magnesium: 26
Folate: 44

Ingredients

• 1/4 cup vegetable oil
• 1/3 cup honey
• 1/3 cup soy sauce
• 1/4 teaspoon ground black pepper
• 8 skinless, boneless chicken breast halves - cut into 1 inch cubes
• 2 cloves garlic
• 5 small onions, cut into 2 inch pieces
• 2 red bell peppers, cut into 2 inch pieces
• 2 Zucchini, cut into slices
• Skewers

Directions

1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions, zucchini and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
2. Preheat the grill for high heat.
3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

Nutritional Information
1 Serving
Servings Per Recipe: 12

Amount Per Serving
Calories: 178
Calories from Fat: 59
Total Fat: 6.6
Saturated Fat: 1.1
Cholesterol: 45
Sodium: 442
Total Carbohydrates: 12.4
Sugars: 9.9
Dietary Fiber: 1
Protein: 17.4
Vitamin A - IU: 633
Vitamin C: 28
Calcium: 19
Iron: < 1 Potassium: 242
Thiamin: < 1 Niacin Equivalents: 11
Vitamin B6: < 1 Magnesium: 24
Folate: 18

Ingredients

• 2 (12 ounce) packages bulk pork sausage
• 1 medium bell pepper, chopped
• 1 medium onion, chopped
• 3 cups frozen hash brown potatoes
• 2 cups shredded Cheddar cheese
• 2 cups milk
• 1/4 teaspoon pepper
• 4 eggs

Directions

1. Heat oven to 400 degrees F. Grease rectangular baking dish
2. Cook sausage, bell pepper and onion in 10-inch skillet over medium heat, stirring occasionally, until sausage is no longer pink; drain. Stir together sausage mixture, potatoes and 1 1/2 cups of the cheese in baking dish.
3. Stir Bisquick mix, milk, pepper and eggs until blended. Pour into baking dish.
4. Bake uncovered 40 to 45 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or just until cheese is melted. Cool 5 minutes.

Nutritional Information

1 Serving
Servings Per Recipe: 12

Amount Per Serving
Calories: 340
Calories from Fat: 222
Total Fat: 24.7
Saturated Fat: 10.5
Cholesterol: 117
Sodium: 795
Total Carbohydrates: 17.1
Sugars: 2.9
Dietary Fiber: 1.1
Protein: 17.4
Vitamin A - IU: 384
Vitamin C: 13
Calcium: 226
Iron: 2
Potassium: 462
Thiamin: < 1 Niacin Equivalents: 5
Vitamin B6: < 1 Magnesium: 20
Folate: 17

Ingredients

• 4 tilapia fillets
• 3 tablespoons fresh lemon juice
• 1 tablespoon butter, melted
• 1 clove garlic, finely chopped
• 1 teaspoon dried parsley flakes
• pepper to taste

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
2. Rinse tilapia fillets under cool water, and pat dry with paper towels.
3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Nutritional Information

1 Serving
Servings Per Recipe: 4

Amount Per Serving
Calories: 142
Calories from Fat: 40
Total Fat: 4.4
Saturated Fat: 2.1
Cholesterol: 49
Sodium: 93
Total Carbohydrates: 1.4
Sugars: 0.3
Dietary Fiber: 0.2
Protein: 23.1
Vitamin A - IU: 215
Vitamin C: 7
Calcium: 42
Iron: < 1 Potassium: 492
Thiamin: < 1 Niacin Equivalents: 5
Vitamin B6: < 1 Magnesium: 38
Folate: 7

Ingredients

• 1 head cauliflower, cut into florets
• 1/2 cup whipped cream cheese
• 2 cloves garlic, minced
• 1 teaspoon seasoned salt (such as LAWRY'S(R)), or to taste

Directions

1. Bring a large pot of lightly salted water to a boil. Cook cauliflower in boiling water until tender, about 6 minutes; drain. Pat cauliflower dry with paper towel to remove as much moisture as possible.
2. Blend cauliflower, cream cheese, garlic, and seasoned salt in a food processor until mostly smooth.

Nutritional Information

1 Serving
Servings Per Recipe: 4

Amount Per Serving
Calories: 102
Calories from Fat: 58
Total Fat: 6.4
Saturated Fat: 3.7
Cholesterol: 21
Sodium: 367
Total Carbohydrates: 9.4
Sugars: 4.5
Dietary Fiber: 3.7
Protein: 4
Vitamin A - IU: 289
Vitamin C: 67
Calcium: 39
Iron: < 1 Potassium: 447
Thiamin: < 1 Niacin Equivalents: 1
Vitamin B6: < 1 Magnesium: 22
Folate: 82

Ingredients

• 1 tablespoon butter

   

• 2 cloves garlic, chopped

   

• 1 tablespoon butter

   

• 6 Brussels sprouts, trimmed and halved

   

• 1 tablespoon butter

   

• 2 tablespoons shredded Parmesan cheese, or more to taste

   

• salt and ground black pepper to taste

Directions

1. Heat a frying pan over medium heat until hot, 3 minutes. Melt 1 tablespoon butter; cook and stir garlic until fragrant, 30 seconds. Add 1 tablespoon butter and Brussels sprouts, cut-side down; cover and cook until golden brown, 4 to 6 minutes.
2. Flip Brussels sprouts; add 1 tablespoon butter. Cover and cook until other side is browned, about 3 more minutes. Transfer to a serving plate.
3. Sprinkle with Parmesan cheese, salt, and black pepper.

Ingredients

• 6 Large Chicken Breast
• 2 tablespoon Olive oil
• 2 tablespoon Pesto
• 2 Tomatoes
• 1 cup shredded mozzarella (or one 8 oz fresh mozzarella cut in slices)

Directions

1. Preheat oven to 375 degrees. Prepare baking dish, grease with the oil. Cut tomatoes into thin slices. If using fresh mozzarella, cut mozzarella into thin slices.
2. Cover the chicken breast in pesto. (You can use a large bowl and toss together, covering all sides of the chicken- for more flavor allow the chicken to marinate in pesto for ~4 hours.)
3. Place pesto coated chicken in baking dish. Cover with slice tomatoes and mozzarella cheese.
4. Bake covered for 35 minutes. Uncover for last 5 minutes.

Ingredients

• 2 cups water
• 1 cup uncooked quinoa
• 1 cup frozen corn
• 1 tablespoon lime juice
• 1 teaspoon red wine vinegar
• lime, zested
• 1/2 teaspoon ground cumin
• 2 tablespoons avocado oil
• 1 (15 ounce) can black beans, drained
• 1 small red bell pepper, seeded and chopped
• 1 small red onion, chopped
• 1/4 cup chopped fresh cilantro
• salt and ground black pepper to taste

Directions

1. Bring water to a boil in a 2-quart saucepan. Stir in quinoa. Reduce heat to low; simmer, covered, until water is absorbed, 15 to 20 minutes. Remove from heat; stir in corn. Cover and let stand until corn is warmed through, about 5 minutes.
2. Whisk lime juice, red wine vinegar, lime zest, and cumin together in a large bowl. Whisk in avocado oil. Add black beans, red bell pepper, red onion, and cilantro. Season with salt and pepper. Stir in quinoa and corn.

Ingredients

• 1 small butternut squash, cubed

   

• 2 red bell peppers, seeded and diced
• 1 sweet potato, peeled and cubed

   

• 3 Yukon Gold potatoes, cubed

   

• 1 red onion, quartered

   

• 1 tablespoon chopped fresh thyme

   

• 2 tablespoons chopped fresh rosemary

   

• 1/4 cup olive oil

   

• 2 tablespoons balsamic vinegar
• salt and freshly ground black pepper

Directions

1. Preheat oven to 475 degrees F (245 degrees C).
2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.
3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Nutritional Information

1 Serving
Servings Per Recipe: 12

Amount Per Serving
Calories: 123
Calories from Fat: 42
Total Fat: 4.7
Saturated Fat: 0.7
Cholesterol: 0
Sodium: 13
Total Carbohydrates: 20
Sugars: 3.8
Dietary Fiber: 3.1
Protein: 2
Vitamin A - IU: 11034
Vitamin C: 44
Calcium: 49
Iron: < 1 Potassium: 390
Thiamin: < 1 Niacin Equivalents: 2
Vitamin B6: < 1 Magnesium: 35
Folate: 35

Ingredients

• 1 pound thinly sliced chicken breasts, cut into thin strips
• 3 limes, juiced, divided
• 2 teaspoons ground cumin, divided
• 2 teaspoons garlic powder, divided
• 2 teaspoons ground chipotle pepper, divided
• 2 red bell peppers cut into thin strips
• 1 red onion, thinly sliced
• 2 jalapeno peppers - stemmed, seeded, and thinly sliced
• 4 multi-grain tortillas, or more to taste
• 1 bunch cilantro, chopped

Directions

1. Combine chicken, juice of 1 lime, 1 teaspoon cumin, 1 teaspoon garlic powder, and 1 teaspoon chipotle pepper in a bowl; let it sit for 10 minutes. (Overnight works best to really allow the flavors to enhance.)
2. Sauté red bell peppers, onion, jalapeno peppers, juice of 1 lime, 1 teaspoon cumin, 1 teaspoon garlic powder, and 1 teaspoon chipotle pepper in a large non-stick skillet over medium-high heat until vegetables are tender yet crisp, about 5 minutes.
3. Transfer chicken mixture to a separate non-stick skillet over medium-high heat; sauté until chicken is no longer pink in the center, 5 to 10 minutes.
4. Layer tortillas between paper towels on a microwave-safe plate; heat in microwave until warmed, 10 to 20 seconds.
5. Spoon vegetables and chicken onto tortillas; top with cilantro and lime juice.

Nutritional Information

1 Serving
Servings Per Recipe: 4

Amount Per Serving
Calories: 272
Calories from Fat: 35
Total Fat: 3.9
Saturated Fat: 0.9
Cholesterol: 65
Sodium: 294
Total Carbohydrates: 37.2
Sugars: 4.8
Dietary Fiber: 5.1
Protein: 29.3
Vitamin A - IU: 2908
Vitamin C: 94
Calcium: 60
Iron: 3
Potassium: 623
Thiamin: < 1 Niacin Equivalents: 17

Vitamin B6: < 1 Magnesium: 77

Folate: 62

Ingredients

• 1 8 oz bag of fresh spinach
• 1 5 oz can of diced tomatoes drained
• 2 tablespoons of olive oil
• 1 spaghetti squash, halved and seeded
• 1 tablespoon of minced garlic

Directions

1. Preheat oven to 400 degrees. Brush spaghetti squash halves with oil. Lay inside face up on baking sheet in oven for 15 minutes or until soft.
   (**quicker tip! Put each half in a larger bowl with water at the bottom of the bowl face down in the microwave for 8 minutes each)
2. Heat oil and garlic in pan, add the spinach and cook for about 7 minutes or until spinach looks desirable.
3. Scrap out inner core of spaghetti squash and add to pan with spinach
4. Add can of diced tomatoes and mix. Let cook for 5 minutes.

Ingredients

• 2 Zucchini, thinly sliced
• 2 Yellow squash, thinly sliced
• 2 Tomatoes, thinly sliced
• 3 tablespoons olive oil, or to taste
• 1 tablespoon salt
• 1 tablespoon pepper
• 1 tablespoon minced garlic
• ½ cup of shredded mozzarella

Directions

1. Preheat oven to 375 degrees
2. In dish of choice, coat bottom and sides with half of the olive oil
3. Arrange vegetable slices in rows standing upward. ie: row of yellow squash, row of zucchini, row of tomato, repeat in entire dish.
4. Pour remaining oil over veggies
5. Sprinkle with salt pepper and minced garlic to top
6. Sprinkle shredded mozzarella on top as well
7. Cover and bake for20 minutes, remove foil for 5 more minutes

Ingredients

• 8 cups broccoli florets
• 3 cooked skinless, boneless chicken breast halves, cubed
• 1 cup chopped walnuts
• 6 green onions, choppes
• 1 cup mayonnaise
• 1/4 cup apple cider vinegar
• 1/4 cup white sugar
• 1/4 cup crumbled cooked bacon

Directions

1. Combine broccoli, chicken, walnuts, and green onions in a large bowl.
2. Whisk mayonnaise, vinegar, and sugar together in a bowl until well blended.
3. Pour mayonnaise dressing over broccoli mixture; toss to coat.
4. Cover and refrigerate until chilled, if desired. Sprinkle with crumbled bacon to serve.

Nutritional Information

1 Serving
Servings Per Recipe: 10

Amount Per Serving
Calories: 341
Calories from Fat: 258
Total Fat: 28.7
Saturated Fat: 4.4
Cholesterol: 28
Sodium: 266
Total Carbohydrates: 12.8
Sugars: 7
Dietary Fiber: 2.8
Protein: 11
Vitamin A - IU: 610
Vitamin C: 65
Calcium: 56
Iron: 1
Potassium: 365
Thiamin: < 1 Niacin Equivalents: 5
Vitamin B6: < 1 Magnesium: 41
Folate: 63

Ingredients

• 1/4 cup cider vinegar
• 3 tablespoons prepared coarse-ground mustard
• 3 cloves garlic, peeled and minced
• 1 lime, juiced
• 1/2 lemon, juiced
• 1/2 cup brown sugar
• 1 1/2 teaspoons salt
• ground black pepper to taste
• 6 tablespoons olive oil
• 6 skinless, boneless chicken breast halves

Directions

1. In a large glass bowl, mix the cider vinegar, mustard, garlic, lime juice, lemon juice, brown sugar, salt, and pepper. Whisk in the olive oil. Place chicken in the mixture. Cover, and marinate 8 hours, or overnight.
2. Preheat an outdoor grill for high heat. Can be cooked on stove top.
3. Lightly oil the grill grate. Place chicken on the prepared grill, and cook 6 to 8 minutes per side, until juices run clear. Discard marinade.

Nutritional Information

1 Serving
Servings Per Recipe: 6

Amount Per Serving
Calories: 337
Calories from Fat: 147
Total Fat: 16.4
Saturated Fat: 2.7
Cholesterol: 67
Sodium: 736
Total Carbohydrates: 22.4
Sugars: 18
Dietary Fiber: 0.9
Protein: 24.8
Vitamin A - IU: 26
Vitamin C: 11
Calcium: 42
Iron: 1
Potassium: 269
Thiamin: < 1 Niacin Equivalents: 16
Vitamin B6: < 1 Magnesium: 28
Folate: 5