Yield: 4 Servings

Calories: 106

Protein 17 g | Carbs 8 g | Fat 1 g


Ingredients:

  • 1/2 cup diced red onion
  • 1/2 cup chopped red seedless grapes
  • 2 celery stalks, thinly sliced
  • 1 cup nonfat plain Greek yogurt
  • 8 oz shredded chicken breast or 1 (12 oz.) can
  • 1 tsp black pepper
  • 1 tsp cayenne pepper

Instructions:

  1. Chop all ingredients and combine in bowl.
  2. Stir in Greek yogurt and chicken

*This is great on a slice of bread, Trader Joe’s Whole Grain Crispbread, or on cucumber slices.

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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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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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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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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