Low Calorie Tzatziki Sauce

Calories: 330 (whole bowl)

50 g protein | 32 g carbs | 1.8 g fat

Ingredients:

  • 2 cups nonfat plain Greek yogurt
  • 2-4 garlic cloves, minced
  • 3-4 Tbsp. chopped fresh dill
  • 1 Tbsp. lemon juice
  • 1 whole English cucumber, peeled & grated.

Instructions:

  1. Peel and grate cucumber, stir in salt and set aside for 5 minutes.
  2. Combine remaining ingredients.
  3. Remove excess water from cucumber, then stir in.

Open Faced Sandwich

Calories: 194 (1 sandwich)

8 g protein | 22 g carbs | 8 g fat

Ingredients:

  • 1 slice thin sliced Dave’s Killer Bread
  • 1 slice extra thin Swiss cheese
  • 1 slice nitrate/nitrite free turkey deli meat
  • 1/3 large avocado
  • 1 Tbsp salsa
  • Salt and pepper

Instructions:

  1. Toast bread with cheese
  2. Top with turkey, avocado slices, salsa, and spices

Kale Chips

Calories: 74

2 g protein | 5 g carbs | 5 g fat

Ingredients:

  • 1 bunch kale, washed, dried, stems removed
  • 1 tsp olive oil
  • Spices of choice

Instructions:

  1. Spray or toss kale with olive oil
  2. Spread evenly over a baking sheet
  3. Bake for 20 minutes at 350 degrees Fahrenheit

Peanut Butter Rice Cake

Calories: 200

5 g protein | 28 g carbs | 9 g fat

Ingredients

  • 1 brown rice cake
  • 1 Tbsp peanut butter
  • 1/2 Tbsp. honey
  • 1 tsp. cinnamon
  • 1/2 tsp. chia seeds

Instructions:

  1. Layer your rice cake with peanut butter, honey, cinnamon, and chia seeds

Hummus Cracker

Calories: 220

7 g protein | 12 g carbs | 15 g F

Ingredients:

  • 1 Trader Joe’s crispbread
  • 1/2 tsp olive oil
  • 2 Tbsp. hummus
  • bell pepper, chopped
  • onion, chopped
  • spices of choice

Instructions:

  1. Sautee desired amount of bell pepper and onion in olive oil until they start to carmelize
  2. Meanwhile, spread 2 Tbsp. hummus on crispbread
  3. Top with bell pepper, onion, and spices.

Simple, delicious, and healthy!

This same recipe can be replaced with ground meat if preferred. It can also be made vegan by skipping on the cheese.

Servings: 4

Calories: 265

Time: 25 minutes

Carbs 35g | Fat 5.4g | Protein 20g

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Ingredients:

  • 4 zucchinis
  • 1 tsp olive oil
  • 2/3 bag of Morning Star Meatless Crumbles (or any preferred meat or meat substitute)
  • 1 Tbsp taco seasoning
  • 1/8th cup water
  • 1 can black beans
  • 1/2 bell pepper, diced
  • 1 jalapeno, diced1/2 cup corn
  • 1 lime

Toppings (optional)

  • cheese
  • cilantro
  • diced onion
  • avocado
  • lime

Instructions:

Cut tops off of zucchinis and slice zucchinis in half lengthwise and spoon out innards. You can save these innards for other dishes or add them to what couldn’t fit in the zucchini boats. This is what I did and it was very yummy, like a burrito bowl with zucchini. 

Place zucchini halves in a baking dish, top with olive oil and spices of choice and cook at 350 degrees Fahrenheit for 10 minutes. The spices I chose were pepper, garlic powder, onion powder, and turmeric.

Meanwhile, sautee meat according to package instructions. Once ‘cooked’ add taco seasoning and water (splash), combine well. Add in jalapenos, corn, beans, and bell pepper, heat thoroughly on medium heat.

1969-12-31 04.00.00 78.jpgOnce the 10 minutes have passed, take out zucchinis and spoon the mixture evenly into each boat. Top with cheese and continue to cook at 350 degrees for 15 minutes.

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Prep time: 10 minutes

Cook time: 20 minutes

Servings: 4 Servings

Ingredients:

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  • 6oz. elbow macaroni
  • 6 oz. shredded white cheddar
  • 2oz. shredded Parmesan
  • 2oz. cup shredded Jarlsberg
  • 2 cups heavy whipping cream
  • salt and pepper to taste

Instructions:

Boil macaroni in salted water until al dente. Meanwhile, shred and combine cheeses into a large bowl. Separate 1 1/2 cups (for topping).

Once pasta is cooked to al dente, pour into a strainer.

Bring heavy whipping cream to a boil, then lower heat to a simmer for a few minutes and throw in macaroni. Stir constantly until cheese is completely melted and sauce thickens. Add preferred seasoning to taste.

Transfer to broil safe cookware, top with remaining cheese and broil until top is golden brown, about 5 minutes. Let sit for five minutes.

*add in any extra ingredients (like Serrano and mushroom) when combining macaroni with heavy whipping cream.

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*inspired by Rachel Ray recipe

Serving: 2 cups

Yield: 8 servings

Calories: 379

Carbs: 40.3 g | Fat: 7.1 g | Protein: 25.3 g

Ingredients: 

  • 1 lb ground turkey
  • 2 tbsp taco seasoning
  • 2/3 cup water
  • 4 cups chicken broth
  • 28 oz diced tomatoes with chilies
  • 1 can corn
  • 1 can black beans
  • 1 white onion
  • 3 large bell peppers
  • 2 cups cooked brown rice

Instructions:

Heat skillet to medium high heat and brown turkey. Drain fat and add onions and taco seasoning as well as 2/3 cup of water. Cook until turkey has absorbed the seasoning and at least half of the water has evaporated.

Pour in chicken broth and diced tomatoes, stir. Add remaining ingredients, stir well and heat thoroughly before serving.

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This recipe is so delicious and easily customizable. It is perfect for meal prepping and is one of the easiest recipes I’ve ever made.  Just make sure to get the lowest sodium versions of your canned goods.

Serving size: 1 cup

Yield: 10 servings

Calories: 169

Carbs: 30g | Fat: 1.8g | Protein: 8.1g

Ingredients:

  • 1 can kidney beans, drained
  • 1 can black beans, drained
  • 1 can garbanzo beans, drained
  • 1 cup frozen corn
  • 2 white onions, chopped
  • 1 bell pepper, diced
  • 1 can tomato paste (6oz)
  • 3 cans diced tomatoes with chilies
  • 8 oz of your favorite salsa
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp olive oil

Instructions:

Saute onions in olive oil on medium head in a large pot. Cook until they reach desired translucency. Stir in tomato paste, chili powder, and cumin. Add in remaining ingredients and stir until well combined. Heat thoroughly and serve.

Recipe inspiration originated here

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Servings: 2

Calories: 304

Carbs: 36.8 grams | Fat: 5 grams | Protein: 26.2 grams

Ingredients:

  • 1 tsp olive oil
  • 5 oz chicken breast, chopped
  • 1/2 cup cooked brown rice
  • 2 bell peppers, chopped
  • 1 onion, chopped
  • 10 peanuts
  • 4 tbsp Trader Joe’s Island Soyaki (or preferred sauce)

Instructions:

Heat skillet on medium heat with olive oil. Cook chicken thoroughly, occasionally stirring for a total around ten minutes. Toss in remaining ingredients and heat until onions are slightly translucent. Split in two and serve.

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Calories: 275

Protein: 19 grams  Carbs: 39 grams  Fat: 6 grams

Ingredients:

  • 2 cups spring mix lettuce
  • 1/4th cup corn
  • 1/4th cup garbanzo beans
  • 1/4th cup fat free cottage cheese
  • 1/4th cucumber
  • 1 stalk celery
  • 4 slices beets
  • 1 Tbsp pumpkin seeds

 

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Ingredients

  • 1lb ground turkey
  • Taco seasoning
  • 3/4 cup water & 1/2 cup water
  • 2 cups cooked brown rice
  • 1 (15.25 oz.) can of corn
  • 2 (15.25 oz.) can diced tomatoes
  • 1 15oz can black beans
  • 1 medium onion, chopped
  • 3 jalapenos (optional)
  • 6 bell peppers
  • cheese of choice

Instructions

  1. You can purchase precooked rice, but if you want to cook it yourself I do a 1:2 ratio (1 cup rice with 2 cups water) and simmer for about 30 minutes until the water evaporates. It’s best to cook a bunch and toss in the freezer for easy meal prepping.
  2. Brown meat in a large skillet, drain fat.  Add onions and taco seasoning and stir with 3/4 cup water. Bring to a boil. Reduce heat and simmer 5 minutes stirring occasionally.
  3. Add in rice, corn, tomatoes, black beans, and jalapenos. Stir and keep warm on low.
  4. Preheat oven to 350 degrees Fahrenheit.
  5. Cut tops off of bell peppers and discard seeds and membranes.
  6. Turn off the heat to the skillet and place bell peppers snug in a baking dish and stuff with skillet mixture. Pour 1/2 cup of water on the bottom of the baking dish. Cover with foil and cook for about 30 minutes.
  7. Remove foil and top with cheese (optional) and continue cooking for 10 minutes. If not adding cheese continue cooking with foil for a total of 40 minutes.

 

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Roasted garlic & Gorgonzola on Sourdough Toast

Ingredients

  • Sourdough baguette, cut in 1/2 inch slices
  • Olive oil
  • Gorgonzola crumbles
  • Garlic bulb(s), with top cut off and outer layers removed

Instructions

Preheat oven to 400 degrees. Place sourdough slices on a baking sheet in a single layer. You can top them with a little bit of olive oil but they will toast just as well without it.

Place garlic bulb(s) in a square of aluminum foil. Lift and tighten aluminum walls so the top of the garlic and its cloves are exposed within the foil. Drizzle olive oil on top of bulb allowing it to enter the crevices of the cloves. Tighten the top of the foil leaving a handle of foil sticking straight up.

Place both sourdough slices and garlic bulb(s) in the oven. Toast sourdough as desired but should be finished around 15 minutes of baking. Leave garlic bulbs in the oven for a total of 45 minutes to 1 hour. When the garlic is done it should look soft and beige and not have too many (if any) black spots.

Plate toasts, drizzle olive oil (optional), spread with garlic & top with Gorgonzola and you have the cutest little Italian inspired appetizer. I gave my neighbor a plate of this today because she was working like crazy moving all day and she thanked me by giving me pretty much all of her food! Dry goods will stay good during her move to Montana so I’m not sure why I have her peanut butter and rice crispy treats but I’m pretty happy about it 🙂 Neighborly duties, you know?

Penne Alfredo (with or without chicken)

Pasta Ingredients (amount is based on preference, but I’ll put what I used to serve 2)

  • Penne Pasta – check the packaging for serving size, I used 4 oz
  • Asparagus, chopped. I used 11 small twigs
  • Mushrooms, sliced. (4)
  • Sundried tomatoes (The ones from Trader Joe’s are awesome because they aren’t packaged in oil)
  • Spices of choice. My simple staples are red pepper flakes, salt, and pepper.
  • Optional – 3 oz chicken

Alfredo Sauce Ingredients

  • 1 cup heavy whipping cream
  • 1/4th cup butter
  • 1 1/2 cups Parmesan cheese, grated

Instructions

Boil pasta until al dente (cooked but still firm).

Meanwhile, toss mushrooms, asparagus, and sun-dried tomatoes in a skillet and saute with butter or olive oil until asparagus is cooked. It should be bright green and remain firm but you should easily be able to poke a fork through it.

Alfredo Sauce Instructions

In a medium saucepan, melt butter on medium heat. Once melted, pour in heavy whipping cream and simmer for 5 minutes. Pour in Parmesan cheese and stir until fully melted. Pour pasta, veggies, and spices into Alfredo sauce and stir until well combined. Enjoy! 🙂

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This has been my staple for years. It’s so healthy, easy to make and always turns out looking beautiful.  It’s so satisfying when I make this for someone who either skips breakfast or is used to eating an unhealthy breakfast and they end up loving it. It not only is a well balanced meal that tastes good but it is packed with antioxidants and will give you the energy you need to start your day.

283 Calories

14g carbs | 18g fat | 17g protein

Ingredients

  • 1 teaspoon olive oil
  • 2 eggs (1 whole, 1 egg white)
  • 1/2 mushroom, chopped
  • 1/4th bell pepper, finely chopped
  • 1 small handful of spring mix
  • 4-5 cherry tomatoes, chopped
  • 1/4th avocado, sliced
  • 3 tablespoons salsa of choice. My favorites → 2 tablespoons Renfro’s Green Salsa & 1 tablespoon Renfro’s Ghost Pepper Salsa
  • spices of choice
  • 1/2 slice of swiss cheese (optional)
  • 1/3 jalapeno, chopped (optional)
  • 1 pepperoncini, sliced (optional)

Instructions

Whisk eggs in small bowl. Toss chopped mushroom and half of the chopped bell pepper into the egg bowl, stir.

Heat olive oil on medium skillet (6-7 inches) on low heat. With my gas stove I cook it on the second to lowest temperature. Pour in egg mixture, season, and cook for 3 minutes.

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Edges should look cooked and you should be able to flip the egg carefully with a spatula so the runny side can be cooked.

Place cheese (optional) on newly flipped side as well as tomatoes, spring mix, pepperoncini, jalapeno, and remaining bell pepper. Cook for one minute.

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Turn off heat and fold egg in half. Guide onto plate with spatula and top with salsa, spices, and avocado.

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