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Gluten Free Chicken Burrito Bowl

Holy cow, this recipe has been made in our house every week since July 2018. My mister raved over how much flavor this has and asked for it over and over so now, I just know that this is one dish we’ll keep on the meal plan each week until he cries mercy and asks for something different.

I’ve even taken to teaching him how to make it so that we can spend some quality time together making our food for the week and he builds his kitchen skills should he ever need to cook for me. At first, this one took us a while to make but we’ve gotten it down a science and it can be done in as little as 25 minutes if you’ve got everything ready to go.

Just look at all that goodness. Full of veg, protein, and healthy carbs. Before we found out that mister can’t have rice, I even made this with brown rice. So, if you’re not intolerant of rice know that it’s an option if you’ve extra laying around.

Yield: 4

Gluten Free Chicken Burrito Bowl

prep time: 15 minscook time: 30 minstotal time: 45 mins

ingredients:

    Wet Rub

    • 2 tablespoons extra virgin olive oil

    • 1 teaspoon chili powder

    • 1/4 teaspoon cayenne pepper

    • 1 teaspoon paprika

    • 1 teaspoon garlic powder

    • 1 pound boneless skinless chicken breast

    Sautéed Peppers and Onions

    • 1 tablespoon olive oil

    • 1 green bell pepper, sliced

    • 1 red bell pepper, sliced

    • 1 onion, sliced

    Mexican Cauliflower Rice

    • 1 12-ounce bag cauliflower rice, or one head cauliflower

    • 1/2 teaspoon onion powder

    • 1/2 teaspoon garlic powder, more to taste

    • 1/2 teaspoon sea salt, more to taste

    • 1/2 teaspoon black pepper, more to taste

    • 1 tablespoon tomato paste or  2 tablespoons tomato sauce

    • 1/2 teaspoon cumin

    • 1 teaspoon paprika

    Chipotle Crema

    • 1/3 cup mayo

    • 1 teaspoon chili powder

    • 1 teaspoon garlic powder

    • 1 teaspoon onion powder

    • 1/2 teaspoon paprika

    • 1/4 teaspoon ground cumin

    • 1/2 teaspoon sea Salt

    • 1/2 teaspoon pepper

    • 1 tablespoon lime juice

    Other Items

    1 can of black beans, drained  & rinsed

    1 container of fresh salsa of choice (or pico de gallo)


instructions:

Directions

1. Rinse chicken and remove any unwanted pieces. Pat dry with paper towel. Place chicken in a bowl and add the rest of the wet rub ingredients. Mix until chicken is well coated in the spice rub. Put bowl covered in the fridge until you're ready to grill the chicken. I've left this in the marinade anywhere from 30 mins to overnight.

2. Grill chicken for about 5-6 minutes on each side, or until chicken is opaque and fully cooked through. If using a grill pan, cover the pan during the cooking process to make sure the chicken cooks through. I like to use a George Foreman grill to make this process even speedier.

3. While chicken is on the grill, prepare the cauliflower rice. Heat a medium skillet with 1 tablespoon olive oil. (The oil is not necessary if you have good non-stick cookware.) Add in cauli rice and the rest of the ingredients and saute for 5-8 minutes, until the cauliflower is cooked through, Take off the head and set aside. Divide evenly between meal prep containers.

4. Once the chicken is cooked through, let cool, dice and place on top of cauli rice in containers.

5. In the same skillet, heat 1 tablespoon extra virgin olive oil. Add in sliced onions and peppers. Saute until onions begin to caramelize, about 8 minutes. Take off heat and add to one side of the meal prep containers.

6. Drain and rinse beans in a mesh colander. Add to one side of the meal prep container. I usually use 2 1/2 spoonfuls to each container.

7. Add chipotle crema ingredients to a small mixing bowl and whisk until well combined. Add on top of the chicken in the containers.

8. Add your salsa or pico de gallo of choice to the bowl. I use 2-3 tablespoons per container.


Created using The Recipes Generator

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Butternut Chickpea Curry

When the Mr. and I met, he had never tried Indian food. Needless to say, our second date was at our local Indian restaurant. At that time I hadn't taken the leap to prepare Indian style dishes at home. 

I've since made lots of different recipes that are Indian style in search of a replica restaurant butter chicken. This one came around not in that searching but just as something new to try. We liked it but decided that it needed a bit less curry so it's not quite as hot.

Ingredients

  • 1 tablespoon coconut oil

  • 2 medium shallots, chopped

  • 3 cups (425g) butternut squash, cubed

  • 1 can (13.5oz) lite coconut milk

  • ½ cup vegetable or chicken broth

  • 1½ cups garbanzo beans, drained and rinsed

  • 1½ tablespoons curry powder (Use a little less if you don't like heat.)

  • 1 tablespoon fresh ginger, grated (or 1 teaspoon powdered ginger)

  • 1 teaspoon turmeric powder

  • ½ teaspoon cinnamon

  • ½ teaspoon smoked paprika

  • Pinch stevia (optional)

  • ½ teaspoon sea salt and pepper, to taste

  • 2 cups spinach

  • 2 cups prepared brown rice or quinoa

  • ¼ cup cilantro, chopped

  • ¼ cup roasted cashews, chopped (optional)

Directions

  1. Heat oil in a large pan. Add shallots and cook for 4 minutes. Add squash and sauté for 3-4 minutes.

  2. Add coconut milk, broth, garbanzo beans, curry powder, ginger, turmeric, cinnamon, paprika, stevia and salt and pepper. Stir well, then simmer until sauce is reduced by half and squash is fork-tender (about 10-12 minutes).

  3. Stir in spinach until just wilted (about 1 minute). Divide rice into ½-cup servings, then pour curry dish on top. Sprinkle cilantro and cashews on top just before serving.

  4. *In place of rice, you can serve over cauliflower rice or zoodles.

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BBQ Sloppy Turkey Joes

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20180111124134

As you might have read before, my Mr. loves BBQ. I even called him the next day when we had the leftovers from this for lunch because my car smelled like BBQ to share the love a little bit more. These can be served on your bread of choice. Since we are gluten free around here now, a good choice would be cloud bread. The next time I make these, they will be served over a sweet potato to switch things up and incorporate a healthier carb.

This is another very quick meal for a weeknight dinner. I chopped the veggies and made the sauce before our workout for the day and then threw this together after the workout.

To make this a full meal, add some veggies on the side. If you decide to use the sweet potato option, you'd still need to add veggies on the side since the sweet potato is a carbohydrate.

UPDATE: Since posting this, we found out that Mr. can’t tolerate grains or beets so, we no longer have it served as pictured but as mentioned above over a sweet potato

Ingredients 

For the BBQ Sauce:

  • 1 - 6 oz can of tomato paste

  • 2/3 cup water

  • 2 Tbs balsamic vinegar

  • 1 Tbs molasses

  • 2 Tbs Worcestershire sauce

  • 2 tsp garlic powder

  • 3 tsp onion powder

  • 1 tsp liquid smoke

For the Turkey Joes

  • 1 lb ground turkey (93% lean)

  • 1 cup green bell pepper, chopped

  • 1 cup red onion, chopped

  • salt & pepper, to season

  • 8 whole wheat buns, Sandwich Thins or 1/2 pitas (not included in calorie or container counts as they will be different depending on what you choose to use)

Directions

  1. In a medium bowl, whisk together all of the sauce ingredients, set aside.

  2. Heat a large non-stick skillet to medium heat, then add the peppers, onions and ground turkey. Season lightly with salt and pepper. Break up the ground turkey and continue to cook until turkey is cooked through. Stir in the sauce and heat through, check seasoning and add a little salt and/or pepper to taste.

  3. Serve with sandwich thins, buns, bread or 1/2 pitas, whatever floats your boat!

Notes

  • This would also go well on basic cloud bread. If you’ve never had it and like bread but know you can’t have it, give it a go.

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Ranch Chicken and Veg Skillet

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20180111114019

Dinner time around house is after workout. Ideally workout would be done by 5:30 but needless to say that's not always the case. This means that by the time dinner is ready, we are hungry bears. To help in this effort, I try to find quick meals for the week nights.

Recently, I've been trying to prep any veggies, sauces or spice mixtures while I'm waiting on my Mr. to get home. This has helped tremendously! This recipe lends very well to that method of a little prep and then cook later

I chopped the veggies and chicken and made the ranch seasoning before workout and then all I had to do was basically throw it in the pan, let it cook for 10-15 mins and then eat. So easy.

The cheese pictured here is the cheddar variety of Daiya shreds.

The cheese pictured here is the cheddar variety of Daiya shreds.

If you serve this hot and mix it up the cheese melts into gooey yumminess.

Ingredients

Ranch Seasoning

  • 1 tsp Dill

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp dried minced onions

  • 1 T parsley

  • 1/4 tsp black pepper

  • 1/2 tsp sea salt

Skillet

  • 2 tsp olive oil

  • 1 pound thin sliced chicken breasts, cut into bite sized pieces

  • 1/2 red onion, chopped

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 1 large zucchini, chopped

  • 1/2 can black beans, drained and rinsed

  • 1/4 cup quinoa, rinsed (uncooked)

  • 1 can fire roasted diced tomatoes, undrained

  • 1/2 cup low sodium chicken broth

  • 1 cup cheddar cheese, shredded

  • Fresh cilantro, for garnish

Directions

  1. In a large skillet, heat oil on medium high. Add chicken, onions and ranch seasoning blend. Saute and stir often for 2 minutes. Chicken should not be fully cooked.

  1. Stir in bell peppers, zucchini, beans, tomatoes, rice and chicken broth. Bring to a boil, then cover. Simmer on low for 15 minutes or until chicken is no longer pink in the center and quinoa is cooked.

  1. Divide among 4 bowls. Sprinkle cheese evenly over. Top with Cilantro and serve!

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Portabella Burger with "Fries" & Aioli

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Let's be real, making the transition to eating fully plant based is hard! This meal is 90% vegan if conventional ingredients are used. The only ingredient non vegan is mayonnaise. A vegan mayo can be purchased or made from scratch. I'm phasing out animal products from my fridge currently so what you see pictured is using conventional mayo. I've had a few jars of vegannaise in my fridge and when I use it, I can't tell the difference!

The fries in this dish are made with celery root. The first time I made this, celery root was brand new to me. Before cooking it has the smell of celery, but after I can't even tell its related to celery. I found this locally at Fresh Market. Since they were on the smaller side, I use 4 bulbs for 4 servings.  If you've never seen it in the store, here's what to look for:

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IMG_20171216_144846.jpg

To clean celery root, cut the tops off, peel with a vegetable peeler and cut into strips.

If I close my eyes while I eat the portabella with the sauce, I'd almost swear I was eating a burger!

Ingredients

  • 12 cherry tomatoes

  • 2 oz.scallions

  • 2bell peppers

  • 4portabella mushrooms

  • 4¼ oz. butter or olive oil

  • salt and pepper

Fries

  • 1 lb celery root

  • salt, to taste

  • 2 cups oil for frying or coconut oil

Chili Aioli

  • 1 cupmayonnaise

  • 1 tablespoon chili powder

  • 2garlic cloves

Directions

  1. Mix together mayonnaise, chili powder and garlic. Place in the refrigerator while you are preparing the rest of the dish.

  2. Remove the stem and fry the mushrooms for 10 minutes on each side until soft and thoroughly cooked. Season with salt and pepper to taste.

  3. Fry tomatoes, sliced scallions and chili in a separate pan. Keep vegetables and mushrooms hot while making the fries.

  4. Peel the root celery or rutabaga and slice into half-inch rods. Place in ice-cold water for ten minutes. Remove and dry off.

  5. TRADITIONAL FRYING: Heat the oil to about 350°F (180°C). Keep your pot or deep fryer under constant supervision. Do not put all the fries in at once, or the oil will cool down.Deep fry until the fries turn golden. Put on paper towels and salt to taste.

  6. AIR FRYING: Place enough celery root into basket to cover bottom. Spray with coconut oil spray and toss to coat. Spray again if desired. Set Air Fryer to 400 and switch on for 12-15 mins. Check occasionally for doneness.

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Sausage, Spinach & Feta Frittata

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20180102115546.jpg

Growing up, I didn't learn how to cook in cast iron. Since meeting my Mr. I've gained a set of 3 cast iron pans. I've used them a few times and I'm learning with every new recipe I try in them.

I've trialed this recipe 2 different ways. Twice using a the cast iron on the stove top and then into the oven and once using a pie plate and oven only. Maybe it's my lack of practice with the cast iron, but I preferred the end result of the pie pan and oven only. If you love your cast iron, go for it! If not try method two below. 

Both versions are tasty, but since this is crust less, it forms a "crust" of its own with the cast iron that I didn't particularly care for. I'm still going to practice using those skillets anytime a recipe calls for one but this will be made in the oven only from now on for us.

Ingredients

  • 1tbs avocado oil

  • 1 lb pork

  • 1 small red onion, sliced think

  • 4 cups fresh spinach

  • 8 eggs

  • 1/2 cup canned coconut milk (full fat)

  • 1/2 tsp garlic powder

  • 1/4 tsp nutmeg

  • 1/2 tsp sea salt

  • 1/4 tsp black pepper

  • 2 green onions, chopped

  • 4 oz feta cheese crumbles

Directions

Method #1

Heat a cast-iron, or large skillet over medium. Add avocado oil and pork and brown for 5 minutes, or until cooked through. Remove from pan with a slotted spoon.

Add onion to same pan and sauté for 5 minutes or until translucent. Toss in spinach and stir until wilted (about 1 minute).

Whisk eggs, milk, garlic powder, nutmeg, salt and pepper in a medium bowl.

Add pork back to skillet and spread everything evenly on bottom. Pour eggs on top and let cook without stirring for 5 minutes, or until nearly set.

Sprinkle with green onion and feta cheese.

Set oven to broil. Add pan to oven on a medium rack and broil for about 4 minutes, or until top is set and cheese becomes golden. Slice into 6 portions, and serve, or cool, then leave leftovers in fridge.

Method #2

Heat a large skillet over medium. Add avocado oil and pork and brown for 5 minutes, or until cooked through. Remove from pan with a slotted spoon.

Add onion to same pan and sauté for 5 minutes or until translucent. Toss in spinach and stir until wilted (about 1 minute).

Whisk eggs, milk, garlic powder, nutmeg, salt and pepper in a medium bowl.

Spray pie plate with coconut oil spray.

Add pork, onion, and spinach to bottom of pie plate and spread everything evenly on bottom. Pour egg mixture on top. Sprinkle with green onion and feta cheese. Bake in oven for 30-40 mins. or until top is set and cheese becomes golden. Slice into 6 portions, and serve, or cool, then leave leftovers in fridge.

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BBQ Chicken Pizza

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20180102113434

Isn't Pizza one of those foods that just makes you smile? At one point I could put away an entire medium all by myself. Since I've become more conscious of food quality and quantity, I have had to exercise the word NO in regards to pizza more times than I can count. Since the density of nutrients in this recipe are high, it's much more filling than a take-n-bake or delivery pizza.  If you find it's not enough, pair it with a side salad full of your favorite fresh veggies.

The MR. and I have enjoyed this twice in the past 2 weeks. Since I'm on a path to healing my gut, finding foods that make my body happy, and living without inflammation, this recipe has been helpful in keeping pizza cravings away. This makes 8 servings. We each had 2 slices at a meal so, we had it for dinner and then again for lunch the next day.

This version uses all ingredients that you can pronounce and isn't overly labor intensive. I whip up the crust, bake it, and pull apart a rotisserie chicken and make the sauce while the crust bakes.  Not only does it call for a homemade crust with almond flour as the main ingredient, it also calls for a homemade BBQ sauce. I was surprised by how tasty the BBQ sauce is! The sauce will make enough to create 2 pizzas. Any leftover sauce should be kept in the fridge and used within a week or so.

IMG_20171227_200248.jpg

IMG_20171227_200248.jpg

My second batch. I liked this one much better than the first one.

BBQ Sauce:

Ingredients

  • ½ cup water

  • ¼ cup apple cider vinegar

  • ¼ cup granulated ͞brown sugar͟ zero-calorie sweetener*

  • 2 tablespoons balsamic vinegar

  • 2 tablespoons butter

  • 1 (6oz) can tomato paste

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1 teaspoon dried mustard powder

  • 1 teaspoon smoked paprika

  • 1 teaspoon sea salt

  • ¼ teaspoon liquid smoke

Directions

  1. Add everything to a small pot over low-medium. Whisk to combine. Once butter is melted, bring to a low boil, then immediately reduce to a simmer for 10 minutes, or until thickened. The yield is about 1 pint, however, if you prefer a thinner BBQ sauce, simply add more water.

You should have enough for 2 pizzas.

Serving Size: 2 TBS

  • Calories:24

  • Protein:.75g

  • Fat:1g

  • Carbs:2.5g

  • Fiber:0g

  • Net Carbs: 2.5g

Crust:

Ingredients

  • 2¼ cups (252g) almond flour

  • 2 tablespoons garlic infused olive oil (or place 1tsp minced garlic in the oil)

  • 2 eggs

  • 1 teaspoon garlic powder

  • 1 teaspoon dried basil

  • ½ teaspoon sea salt

  • Nonstick coconut oil cooking spray

Directions

  1. Preheat oven to 350°F.

  2. Add ingredients to a large bowl and stir until a dough is formed. If it seems like it needs to firm up, place in freezer for 10 minutes.

  3. Coat two pieces of wax paper with cooking spray. Lay dough in center of one and cover with the other. Roll into a circle the size of a large dinner plate with a rolling pin.

  4. Flip onto a parchment-lined (or use a silpat) baking sheet. Poke a few holes in the top.

  5. Bake for 17 minutes, or until cooked through with the edges starting to turn very light brown.

Servings: 8

  • Calories:227

  • Protein:8g

  • Fat:20g

  • Carbs:7g

  • Fiber:3g

  • Net Carbs: 4g

Toppings & Steps

  • 12oz pre-cooked or rotisserie chicken breast pulled apart

  • ½ cup Low Carb BBQ sauce, divided

  • ½ small red onion (40g), sliced thin

  • ½ teaspoon crushed red pepper (optional)

  • 2 tablespoons fresh cilantro (optional)

  • 3/4 - 1 cup shredded mozzarella cheese

While crust is baking, make sauce and let cook to thicken. Pull apart chicken and remove skin. Using a scale, weigh out 12oz. This works best while chicken is still a little bit warm.  The leftover could be reused in a soup or salad.

Set aside 3tbs of  1/2c BBQ Sauce. Toss chicken with sauced coat well.

Slice onion and clean cilantro (if using.)

Once crust is lightly brown, remove from oven. Turn up oven temp to 400°F. Top with 2-3tbs of BBQ Sauce, use the back of a spoon to spread evenly. Place saucy chicken on top of sauce. Pizza will be packed with chicken. Sprinkle cheese over chicken. Place Slices of onion on top of cheese. Bake for 10-12 minutes until cheese is melted and slightly brown. Top with cilantro and red pepper if desired. Serve.

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Vegan Taco Lasagna

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I often have the urge to head out the door to my favorite Mexican restaurant, but unfortunately my Mr. isn't a big fan. Not sure why because he's quick to eat anything Mexican inspired that I cook. So I often make up for lack of restaurant access by cooking tex-mex dishes for our lunches and dinners.  In the past, I've made lots of slow cooker type recipes that are delicious. You can even find many of them here on the website. 

This time around, I threw together a plant based taco lasagna. As per my norm, I was tasting as I cooked to make sure it would have the right flavors and the right amount. It started out a little bland so I doctored it up right away and came out with a dish that is pretty tasty. 

Ingredients

1 14oz can black beans, drained

7 cloves of garlic, minced

2 bell peppers, I used one red and 1 green

8oz cherry or grape tomatoes

2 Tbsp olive oil

2 Tbsp tomato paste

Herbs of choice (think Italian seasoning, paprika, chili power, cumin, coriander)

Salt & Pepper to taste

1 medium onion, chopped

7oz Tempeh, cumbled

1 cup raw cashews

1 cup organic vegetable broth

1 Tbsp tahini sesame paste

12 whole wheat tortillas

Directions

1. Boil 1 1/2 cup of water in microwave. Add cashews and let sit for at least 15 minutes while you prepare the rest of the items.

2. Preheat oven to 390°F.

3a. Wash peppers and tomatoes. Add to foil lined baking sheet. Roast peppers and tomatoes for 45 minutes.

3b. If you have an air fryer, you can speed this process up by placing peppers and tomatoes in the basket, turning air fryer to 390, and roasting for 10 -15 minutes. Be sure to check in on them after a few minutes.

4. Open and drain black beans. Mix together with chopped garlic. Set aside.

5. Heat a pan over medium heat, add 1 tbsp olive oil.  Once oil is hot, add chopped onion and crumbled tempeh. Cook for 7-10 minutes or until tempeh is slightly brown.

6. Once vegetable are cooked, remove from oven or air fryer and let cool for 5-10 minutes (until you can handle them). Remove the skins and innards from the peppers. Add along with tomatoes to a blender or food processor.

7. To the blender add 1 tbsp olive oil, salt & pepper, tomato paste, and seasonings of choice. I used the following:

3/4 tsp pink Himalayan sea salt

1/2 tsp ground pepper

1/2 tbsp chili powder

1/2 tsp paprika

1  tsp cumin

1 tsp coriander

You could also add some Cayenne pepper but we don't like a lot of heat.

8. Mix sauce with onion and tempeh mixture in pan. Allow to cook on low until you finish making the cheese sauce.

9. Cheese sauce: Drain soaking cashews, add to blender with tahini paste and vegetable stock. Taste for flavor and add salt, pepper, or other seasonings as needed.

10. Assemble the lasagna starting with a thin layer of cheese sauce, then tortilla, tempeh mixture, beans and then cheese sauce again. Finish with a later of tortillas topped with cheese sauce.

11. Bake at 360°F for 25-30 minutes. Serve and enjoy!

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Egg Crust Pizza

We are often on the look out for low carb options especially when it tastes like our favorite foods! This pizza was easy to make and was highly approved by both the Mr. and I. Pizza is a food that I use to eat by the box full and seems to be ever present at social gatherings. While I love it as much as anyone can, I have had to say no on more occasions than I'd like because I have goals to meet. If you're pushing towards those goals, those extra calories from refined carbohydrates aren't helping you get there. This eggy pizza crust is easy to make and can be topped with your sauce, veggies, meats, and cheese of choice.

This is by far a treat due to the eggs and cheese content.

Serves 4

 

Ingredients

8 Eggs

3/4 lb shredded cheese, preferably mozzarella or Italian blend

Italian Seasoning *Optional

Garlic Powder *Optional

Tomato Paste or Sauce of choice

Your favorite pizza toppings

Directions

  1. Preheat oven to 400°F. Line baking sheet with parchment paper and set aside.

  2. Crack eggs into blender, add in 6 oz of cheese. Blend until well mixed. * You can also add couple shakes of Italian seasoning and a bit of garlic powder for more flavor*

  3. Pour into lined baking sheet.

  4. Bake for 15 minutes or until golden brown. Remove from oven.

  5. Increase oven temp to 450°F.

  6. Top with sauce, toppings of choice and cheese.

  7. Return to oven for 5-10 minutes, until cheese is bubbly and slightly golden brown.

  8. Cut into serving sizes and eat!

 

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Curried Meatballs

Makes 24 Meatballs, 4 servings 

Adapted from: http://everydaypaleo.com/curried-meatballs/

Ingredients

1 lbs ground turkey (you can also use lean ground beef)

1/3 cup finely diced red onion

1/3 cup apple finely diced

1/3 (about 5 teaspoons) egg

2 tsp tablespoons curry powder

1sp sea salt

Fresh ground black pepper to taste

Directions

1. Preheat oven to 400. Line baking sheet with foil or parchment paper.

2. In a large bowl, place all of the meatball ingredients and mix well using your hands.  

3. Form into meatballs just a little bit bigger than a golf ball and place onto baking sheet. I use a cookie scoop to make meatballs uniform. 

4. Bake for 25 minutes.  Makes 24 meatballs.  While the meatballs are cooking prepare the sauce!

Curry Sauce Ingredients

1 tablespoons coconut oil

1/4 teaspoon crushed garlic

2 tsp raw organic honey (optional)

1 tsp  curry powder

1 tablespoons tomato paste

1/4 cup chicken broth

Directions

1. In a large skillet saute the garlic in the coconut oil over medium heat for 2-3 minutes.

2. Add the honey, curry powder, and tomato paste and whisk together.  

3. Add the chicken broth and continue to whisk until the sauce is smooth.  

4. Bring to a simmer.  After the meatballs come out of the oven, add them to the sauce in the skillet and coat well.  Cover and cook for an additional 5-10 minutes.  Serves 2-3

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BBQ Chicken Spaghetti Squash Skillet

Low carb and bbq? Yes, please. I also love the versatility of spaghetti squash. If you haven't worked with spaghetti squash before, see my post about cooking it. There are many ways, but this is my favorite.

It might not be much to look at, but this was one of the most flavorful dishes I've made in a while. We both agreed that this absolutely must be made again in the very near future. The portions are big enough for a growing boy, wait I mean man. We devoured it in a matter of minutes after it cooled enough to eat.

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Serves 4

Ingredients

  • 2.5CupsRoasted spaghetti squash (about 1/2 a medium sized squash)

  • 2CupsShredded chicken breastabout 1 medium sized breast

  • 1/2Red onionthinly diced

  • 1/4CupGreen oniondiced

  • 1/4CupCilantrodiced

  • 1/2tspSalt

  • 1/8tspPepper

  • 1/4tspChili powder

  • 1/4tspCumin powder

  • 1/4tspGarlic Powder

  • 1/4tspPaprika

  • 1/4-1/2tspRed pepper flakes,use 1/4 if you like some heat

  • 3/4CupGrated Reduced fat cheddar cheese,divided

  • 1/2CupBBQ sauce of choice (We like Sweet Baby Ray's)

  • 6TbspFat free plain greek yogurt

  • 2Tbsppanko

Instructions

  1. Preheat oven to 400 degrees.

  2. Gather ingredients and cooked squash. (See my post for more info on cooking spaghetti squash.)

  3. Bring a medium sized pot of salted water to a boil and boil your chicken until cooked through (20-25 mins.) Let cool.

  4. While your chicken and squash are cooking, dice the red onion and throw it into a grill pan on High heat, until it is has nice grill marks. (about 5 mins.) Set aside.

  5. Dice the green onion and cilantro and grate the cheddar cheese (If not purchased shredded) and set everything aside.

  6. Spray a casserole dish or cast-iron skillet with cooking spray.

  7. Using 2 forks, shred the chicken into small pieces and throw into a large bowl.

  8. Add in the spaghetti squash, grilled red onion, green onion, cilantro, salt, pepper, chile powder, cumin, garlic, paprika, red pepper flakes and 1/2 cup reduced fat cheddar cheese, reserving the rest for later

  9. In a medium sized bowl, combine the BBQ sauce and Greek yogurt

  10. Pour the yogurt mixture over the squash mixture and mix until well combined.

  11. Pour into the casserole dish and top with panko and remaining cheddar cheese.

  12. Bake at 400 degrees for 25 minutes. Then turn your oven to HIGH broil and broil for around 5 minutes, until the topping is brown and bubbly.

  13. Devour!

My end result:

20170510093355

20170510093355

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Roasted Spaghetti Squash

I've cooked up this squash more times than I can count since focusing on low carb options for pasta replacement. Our favorite is simple with marinara and meatballs.

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20170510093606

Items Needed

  • Spaghetti Squash

  • Knife

  • Cutting board

  • Baking Sheet lined with foil

  • Olive Oil

  • Salt

  • Pepper

Directions

  1. Preheat oven to 400º F.

  2. Rinse outside of squash if you see any dirt.

  3. On a large cutting board, slice the squash length wise.

4. Scoop out seeds and guts until the inside cavity is smooth.

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20170510093629.jpg

5. Brush inside with olive oil. Season with salt and pepper to your liking.

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20170510093651

6. Place inside down on a foil lined baking sheet. Roast in oven for 55-60 minutes

7. Remove from oven, let cool for a few minutes.

8. Use a fork to scrape "noodles" towards inside of skin. It should be very easy to get the skin clean.

20170510093712

20170510093712

9. Top with your favorite sauce or use in recipe.

The last time I roasted one, I put it in the oven and headed outside to mow the grass. Came back inside and it was ready to come out of the oven. Multi tasking is amazing!

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Bacon Cheeseburger Salad

We eat a lot, and by a lot I mean a ton, of salads. These are easy to make ahead the night before and they give us a big dose of vegetables. Our go to is usually a cobb like salad however, we wanted to mix things up to take the dull out of the routine. Also, who doesn't love a cheeseburger?

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20170510093059

Serves 4

Ingredients 

Salad

  • 1lbGround sirloin

  • 1/2 Onion, chopped

  • 1tspSea salt

  • 1/4tspBlack pepper

  • 2 bags Romaine Lettuce Blend

  • 1cupTomatoes(chopped)

  • 3/4cupCheddar cheese(shredded)

  • 1/2cupPickles(diced)

  • 8 slices of center cut bacon, cooked, 2 slices per serving (I always make it in microwave so it's perfectly crispy.)

Dressing

  • 1/2cupMayonnaise

  • 2tbspPickles(diced)

  • 2tspMustard

  • 1tspWhite vinegar

  • 1/2tspSmoked paprika

  • 1 packet stevia(or any sweetener of choice; adjust to taste)

Directions

  1. Cook onion and ground sirloin in a skillet over medium high heat. Season with sea salt and black pepper (I also added a little bit of beef seasoningfor that extra burger goodness). Cook for for about 7-10 minutes, breaking it up ( I'm thankful for the mix n' chop for this job), until the beef is browned and moisture has evaporated.

  2. Meanwhile, blend all the dressing ingredients in a blender. If dressing is thicker than you like, thin out with water or oil and puree again. Adjust sweetener to taste. Refrigerate until ready to serve.

  3. Combine the remaining salad ingredients in a large bowl. Add the ground beef. Toss with dressing.

Since I pack this for lunch, I let the beef cool and then separated it into individual portions and put into the fridge until the next morning when I assembled the salads. I also pack the dressing in a small container so that the salad doesn't become soggy. If you'd like to see how I make bacon in the microwave, check out the post OVER HERE.

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Pizza Spaghetti Squash Bowls

My MR. is a huge pizza lover, but really who isn't? By huge, I mean he could eat it everyday if I wasn't on the ball to keep healthy foods in the house. I'm always looking for ways to make sure we get those veggies in and satisfy the pizza craving. This one was a recent winner in our house. All the taste goods of pizza, without the carbs and cals! Read on for the recipe.

IMG_20170423_221114_133

IMG_20170423_221114_133

Serves 4 (or 2 really hungry adults)

Ingredients

1 Spaghetti Squash, cut in half lengthwise

Salt & Pepper, for seasoning

Extra Virgin Olive Oil - about a 1/2 tsp

1 cup of your favorite pizza sauce

30 slices of turkey pepperoni

1/2 cup 2% mozzarella cheese

Garlic Powder - to taste

Italian Seasoning - to taste

Directions

  1. Preheat oven to 350º F. Line a baking sheet with foil. Wash the outside of the spaghetti squash to remove any dirt or residue. Using a sharp knife, cut it in half lengthwise. Scoop out all of the seeds and discard. The inside should be smooth.

  2. Spray or use a brush to apply olive oil to inside of squash. Sprinkle with salt and pepper. Place inside down on baking sheet and bake for 1 hour.

  3. Remove from oven and allow squash to cool for 5 minutes. Gather the rest of your ingredients while you wait.

  4. Using a fork, scrape the "noodles" into the center of the squash. Leave the noodles inside the skin.

  5. Mix noodles with 1/2 cup of pizza sauce. Add garlic and italian seasoning to your liking. (I like to jazz up sauce because it never seems to have enough flavor.)

  6. Add 7 pepperonis to the top of the noodles.

  7. Top the pepperonis with cheese. Add 7-8 more pepperonis to the top of the cheese.

  8. Move top rack of oven to the highest position in your oven and turn broiler on high. Place pan with squash under the broiler for 4-6 minutes. Make sure to watch it so that the cheese doesn't burn.

My MR. and I shared a half of a squash and were pleasantly full. So, grab two forks and dig in! Make sure to blow on it a bit in case it's too hot.

Nutrition Info:

Pepperoni Pizza Spaghetti Squash Boats MyFitnessPal.com.png

Pepperoni Pizza Spaghetti Squash Boats MyFitnessPal.com.png

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Cheeseburger Sweet Potato Skillet

IMG_20170413_214733_511000.png

IMG_20170413_214733_511000.png

Yet another winner to add to the list of things my MR. approves of being added to our dinner rotation list. This one incorporates healthy carbs, veg, and protein and the name is totally misleading because there's not actually any cheese in the recipe.

Ingredients

  • 3 medium sweet potatoes, spiralized (I used a Veggetti.)

  • 1 T extra virgin olive oil

  • 1 medium onion, finely chopped

  • 1 medium carrot, chopped

  • 1 celery stalk, chopped

  • 1 lb grass-fed ground beef

  • 1 t dried oregano

  • ½ t garlic powder

  • 1 t smoked paprika

  • ½ t chili powder

  • 1 ½ cups chicken stock

  • 1 cup crushed tomatoes

  • Chopped tomatoes and green onion to garnish

  • Salt and pepper to taste

Instructions

  • Heat extra virgin olive oil in a large skillet over medium-high heat; add onion, carrot and celery. Cook for 3 minutes until onion is translucent and veggies are softened.

  • Increase heat to high and add ground beef. Cook for 5 minutes, breaking meat up as it cooks, until beef has browned and is no longer pink. Add oregano, garlic powder, smoked paprika and chili powder. Season with salt and pepper, to taste.

  • Stir in the chicken stock and the crushed tomatoes. Reduce heat to medium-low and bring to a simmer; add spiralized sweet potatoes and cook for another 12 minutes until sweet potatoes are slightly softened and sauce is reduced. Remove from heat and top with chopped tomatoes and spring onions or go crazy and use some shredded cheddar cheese! Serve warm.

Nutrition Information (According to MyFitnessPal)

Sweet Potato Cheeseburger Casserole MyFitnessPal.com.png

Sweet Potato Cheeseburger Casserole MyFitnessPal.com.png

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Easy Chicken Noodle Soup

Much more time efficient than most chicken noodle recipes and tasty to boot.

Serves 4 (11/4cups each)  Prep time: 15 mins      Cooking time: 20 mins

Ingredients 2 tsp. Olive Oil 1/2 cup chopped onion 2 cups slices celery (about 4 medium stalks) 4 cups low-sodium organic chicken broth 3 cups chopped rotisserie chicken breast, skinless 1 1/2 cups sliced carrots (about 3 medium) 1 tsp. dried oregano 1/2 tsp. sea salt 1/2 tsp. ground black pepper 1 1/4 cups dry whole wheat pasta 1/4 cup chopped fresh cilantro

Directions 1. Heat oil in a large saucepan over medium heat. 2. Add onion and celery; cook, stirring frequently, for 5 minutes or until onion is translucent. 3. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add pasta, reduce heat to low; gently boil for 10 minutes. 4. Add cilantro before serving.

Nutritional Info (per serving) Calories: 357 Total Fat: 8 grams Saturated Fat: 2 grams Cholesterol: 96 grams Sodium: 518 mg Carbohydrates: 26 grams Fiber: 5 grams Sugars: 5 grams Protein: 44 grams

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Mexican Lasagna

 

Ingredients

  • 1 Red and Orange Bell Pepper

  • 1 Medium Onion

  • 1 lb Lean Ground Turkey (I used extra lean ground venison this night.)

  • 1/4 cup Southwest Seasoning (recipe from 21 Day Fix book)

  • Shredded Cheese – 6 blue containers worth

  • Fat Free Refried Beans – 2 Red Containers worth

  • 2 Small Cans Diced Chiles

  • 2 tsp Extra Virgin Olive Oil

  • 12 Corn Tortillas

Directions

Dice the peppers and onions. Heat olive oil in a large skillet and add diced peppers and onions and cook until tender. Remove from the skillet and set aside.

Brown your ground meat in the skillet until almost done. Add chiles to meat and finish cooking through. Add cooked onions and peppers to meat mixture, along with southwest seasoning and 1/4 cup of water. Simmer for 10 minutes.

Spray the bottom of a 9×13 pan with cooking spray. Line the bottom of the pan with 6 tortillas. Spread with one red container of the refried beans. Spread 1/2 of the meat and vegetable mixture over the tortillas and beans.

Layer the remaining 6 tortillas on top of the meat mixture. Repeat spreading the refried beans and remaining meat and vegetable mixture.

Sprinkle 6 blue containers worth of shredded cheese evenly over the top.

Bake at 375 for 30 minutes, or until heated through and cheese is hot and bubbly.

Makes 6 Servings

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Slow Cooker Italian Chicken



Ingredients

  • 4 lbs. boneless, skinless chicken breasts

  • 5 medium tomatoes, chopped

  • 1 onion, chopped

  • 3 T. garlic, minced

  • 2 T. tomato paste

  • 2 T. olive oil

  • 1 T. honey

  • 2 T. Italian Seasoning

  • 1 T. red pepper flakes (optional)

  • 1 tsp. sea salt

  • 1 tsp. black pepper

Directions

  1. Mix all ingredients (except chicken) together and mix for about 30 seconds until ingredients are mixed well.

  2. Place chicken breasts and sauce in crock; cover and Crock on LOW heat for 7 hours or HIGH 3.5 hours.

  3. Shred chicken with 2 forks. Let chicken absorb sauce and crock for another 30 mins. to 1 hour on LOW.

  4. Eat alone or with your favorite pasta, quinoa, or couscous.

21 Day Fix Equivalents

1 Red

1/4 Green

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Sweet Potato Bacon Turkey Burgers

 

Ingredients

  • 1 cup ground, lean turkey

  • 1 cup finely shredded sweet potato

  • 6 strips turkey bacon, cooked and chopped

  • Salt & Pepper to taste

Directions

Precook the turkey bacon and chop. Microwave the shredded sweet potato until slightly tender, but not mushy.

Combine the ground turkey, cooked and chopped bacon, sweet potato, and seasonings into six patties.

Cook on the grill, frying pan, or griddle until cooked through. You can also bake these in a muffin tin in the oven at 350 degrees for 15-20 minutes, making sure the bottoms do not burn.

To serve, place on a bun and top with your favorite condiments. I suggest a drizzle of maple syrup or a chipotle mayo.

Makes 6 turkey burgers

If you are following the 21 Day Fix program, per patty, serving: 1 Red, 1/4 Yellow

** Gluten Free Tip** Use lettuce for your bun instead of bread, romaine, iceberg, or butter lettuce works best. Choosing this option gives you more veggies!

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Chicken Bruschetta

Tomato, basil, and balsamic vinegar makes a delicious topping for this Italian-style chicken bruschetta dinner.
Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 1 serving
Ingredients:
1 medium tomato, chopped
2 Tbsp. thinly sliced fresh basil
1 clove garlic, finely chopped
½ tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1 tsp. onion powder
Sea salt and ground black pepper (to taste; optional)
5 oz. raw chicken breast, boneless, skinless
Preparation:
1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.
4. Top chicken with tomato mixture.
Chicken bruschetta nutrition info and meal plan portions

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