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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.

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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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Microwave Bacon

My mom, who majored in home economics in college, taught me how to cook just about anything in a microwave. Yes, I've read some of the articles about it's danger and have decided that while it might cause harm, that the amount I've used it thus far in my life has probably done irreversible damage at this point.

I've taught several of my friends how to cook bacon this way and they've always sang the praises, especially when it comes to clean up. If you've done it right, it will be just the way you like it and you won't have the burn marks on your hands from popping grease! Win!

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Items Needed

  • Appropriate servings of Bacon for your bunch (2 slices of center cut per person is what I prefer) 
  • White paper towels (The ink on the printed ones scares me to cook with)
  • Microwave bacon tray or large plate

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My bacon tray, it's well loved in my house.

Directions

  1. Put 1 layer of paper towels on your bacon tray or plate. If using a plate, make sure it will fit in your microwave first. 
  2. Lay up to 4 slices of bacon on towel. This is the perfect amount for the towel, anymore and the grease can't be absorbed as well and you risk it being left behind in the microwave. If bacon hangs over the sides of the tray or plate a little bit, that's ok!
  3. Put another layer of paper towel on top. If cooking more, you can add your next layer of bacon. Make sure your top layer is always a paper towel. I recommend only cooking 8 slices at a time. I've done 12, it was a mess and it wasn't evenly cooked.
  4. On full power, cook bacon for 1 min per slice. My microwave is 900watts so this is perfect. If yours is higher wattage, subtract a minute from the total time and then check for doneness. Add time if needed.  (If cooking 8 slices in a 1100 watt oven, cook for 7 minutes to start.)
  5. If eating immediately, take tray out and let sit for a minute before you serve. This will allow for the bacon to crisp and cool a bit to handle. When I use bacon for salad, I take it out of the oven and allow to cool completely before bagging it up for storage. 

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Easy Buffalo Chicken Dip

I'm always looking for dishes that focus around protein rather than carbs. I'm a big fan of this dip when attending parties, but I've never made it myself until now. Usually it's too spicy hot for my liking. After doing some research, I found ways to calm it down so that I can enjoy it more. This dip paired with celery is the perfect mix of spice and cool for me. Typically, my MR. isn't a fan of many sauces or condiments so this one was a surprise when he admitted that he liked it and would eat it again. He's the biggest help in the kitchen when it comes to using rotisserie chickens.  I can always seem to talk him into cleaning the chicken for me since that's my least favorite part.

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20170503123552

Serves 10

Ingredients

1 Rotisserie Chicken, meat removed from bones (from the deli section of your grocery)

1 pkg (8oz) reduced fat cream cheese

3/4 C. Your favorite buffalo wing sauce (I prefer mild of anything spicy.)

3/4 C. Ranch dressing (you can also substitute bleu cheese, if that's your thing)

2 Tbs butter (optional, helps cut spice)

1 C. shredded mozzarella

Directions

1. Preheat oven to 375°F. Clean all the meat off of the rotisserie chicken once it's cool enough to handle. Shred as finely as possible in a big bowl with 2 forks.

2. In a medium saucepan on medium high heat, add in cream cheese and buffalo sauce. Stir until heated and combined. 

3. Add in ranch dressing and butter. You can leave out the butter if you like it more spicy. Stir until all combined. 

4. Add chicken to saucepan and stir until all chicken is coated.

5. Put mixture into 8x8 baking pan. Top with shredded mozzarella cheese. Bake for 15 minutes.

6. Remove from oven and let cool about 5 minutes. Serve with celery and enjoy warm.

Tip: I used these containers and portioned it out for the entire week so that it's super easy to grab for lunch in the morning before work. Also, I won't eat the entire pan in one sitting...

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Monster Cookie No-Bake Balls

The standard gets an upgrade! I love refueling with these as an afternoon snack and let's be real, that's when the chocolate craving kicks in hard anyways. These were a little difficult to ball up because of the extra goodies thrown in but with patience, you'll get them in something that looks close to mine below.  My secret is to always use a cookie scoop and to use wet hands to smooth out the balls before putting into the fridge or freezer to solidify.

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20170501014136

Makes 14 balls

Ingredients

1/2 C. Quick Oats

1/2 C. Old-Fashioned Oats

1/2 C. Creamy Peanut Butter ( if you only have crunchy, omit peanuts from recipe)

1/4 C. Honey (More if mix seems super dry and won't hold together)

1/4 C. M&Ms ( I had to use regular size since the store I shopped at this week didn't have mini)

1/4 C. Dry Roasted Peanuts

1/4 C. Mini Semi-Sweet Chocolate Chips

1/4 C. Raisins

Dash of Cinnamon

1/2 tsp Vanilla

Directions

  1. Mix all ingredients thoroughly in a big bowl. I use a big metal spoon but you can use your hands if they are clean!

  2. Using a cookie scoop, scoop onto parchment lined cookie tray.

  3. With wet hands, pack and smooth out each scoop of mix.

  4. Place in refrigerator for 1 hour or freezer for 30 mins.

  5. Eat and Enjoy! If you don't devour these, they can be kept in an air tight container in the fridge for up to 7 days.

If these don't disappear, I'd be shocked!

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Chicken Bacon Cabbage Skillet

Monday and Tuesday are low carb days in my current dietary life. Those evenings, I make sure to make a dinner that focuses on protein and veggies. This is a new addition that we tried this week. I'm new to cooking in cast iron so any excuse to practice is a win.

It smelled absolutely amazing while in the oven and killed us that it was for dinner the next night instead of eating it right that very minute.

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20170502112151

Serves 4

Ingredients

Spice Rub

1 tsp thyme

1 tsp paprika

½ tsp garlic powder

½ tsp onion powder

½ tsp sea salt

¼ tsp black pepper

Other Ingredients

2 large boneless skinless chicken breasts

1/2 head of cabbage, sliced

5 slices of bacon (I prefer center cut.)

1 parsnip, peeled and sliced

1/2 medium onion,  chopped

4 cloves of garlic, minced (to save time, I use the jarred type)

1/3 C. Chicken stock

Directions

  1. Preheat oven to 375º F. In a small bowl add all the spice rub ingredients and stir.

  2. Add raw chicken pieces to a large mixing bowl and add spice rub mix. Use tongs to toss chicken to coat in spices. Set chicken aside.

  3. Fry bacon in a large oven safe skillet. Once cooked remove bacon and set on plate with paper towels. Remove some excess bacon grease from pan, leaving some grease left for browning chicken. Chop bacon, and set aside.

  4. While the skillet is still on medium high add chicken to the skillet and brown and sear the chicken on both sides until browned.Once browned, remove chicken from skillet and set on a platter. Set chicken aside (this will be baked in the oven later).

  5. While skillet is still on medium high add cabbage to the skillet and stir. Add chicken broth and sliced parsnips and stir. Add chopped onion and minced garlic and stir. Add chopped bacon to the skillet and stir.

  6. Remove from heat, and place chicken pieces on top of the cabbage mixture in the skillet.

  7. Place skillet in the oven and bake for 45 to 50 minutes or until chicken is done. If you are going to have leftovers, remove a little early so that chicken isn't 100% cooked. Reheat to complete cooking.

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Choco Cherry Muffin Protein Balls

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20170426093338

In our house, we pack our lunches M-F. This is a new flavor I added to our rotation of simple, fast snacks to pack and eat. We are both major fans of cherry and hope that sharing these will make your healthy eating more fabulous. 

Makes 12 balls. We usually eat 2 at a time.

Ingredients

1/2 C. Quick Oats

1/2 C. Old Fashioned Oats

1/4 C. Almond Butter

1/4 C. Honey

1/2 C. Dried Cherries

1/4 C. Mini Semi-Sweet Chocolate Chips

1/4 tsp. Cinnamon

1/2 tsp. Vanilla Extract

Directions

1. Measure out ingredients and add all to large bowl.

2. Mix together until all ingredients are thoroughly mixed.

3. Line baking tray with parchment paper.

4. Using a cookie scoop, scoop out 12 portions onto cookie sheet. Wet hands and roll scoops of mix to smooth out into balls.

5. Place tray in fridge for 1 hour or more.

6. Eat and enjoy or put into an airtight container for storage for up to 1 week in the fridge.

These types of snacks are very popular around my house. The favorite is peanut butter and chocolate, but these are just as delicious!

Nutrition Info

Choco Cherry No Bake Balls MyFitnessPal.com.png

Choco Cherry No Bake Balls MyFitnessPal.com.png

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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.

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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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Cinnamon Raisin Cloud Bread

Serves 6

Ingredients

3 Large Eggs, Whites and Yolks Separated

1/8 tsp Cream of Tartar

1/4 tsp Cinnamon

1 TBS Honey

3 Small Boxes of Organic Raisins  or 1/4 C.

3 oz. Neufatchel Cheese or Low Fat Cream Cheese, at room temp.(I use a digital scale to weigh mine.)

Directions

  1. If you're like me and always forget to set out ingredients ahead of time when the recipe calls for it, grab your nufatchel and heat it in the microwave for 15-20 seconds. It should not be melted but should no longer be cold.

  2. Preheat oven to 300 degrees F. Line a cookie sheet with parchment paper or SilPat. Only use one of these two methods. You risk a burnt bottom if you put it on a greased cookie sheet or a bare one. (Also, you're adding fat, and ain't nobody need extra of that!)

  3. In a medium bowl, use a mixer on medium speed to combine the egg yolks, nufatchel, honey and cinnamon. Beat until it is a pale yellow color. (Not extremely pale, but lighter than when you started.) Rinse your beaters and dry them well. The next step is where the magic happens and you need clean beaters.

  4. In a separate metal mixing bowl, combine the egg whites and cream of tartar. Using a mixer on high speed beat until stiff peaks form. If you've never worked with egg whites before, you can tell when you take your beaters out if you have stiff peaks by the way the mixture will stand on it's own. It will look like whipped cream, but trust me, it's not.

  5. VERY GENTLY, mix the egg yolk mixture into the egg whites until just combined. Do not over mix or you will deflate the whites and your bread will turn out like water or crackers.

  6. Using a big spoon make 6 heaping piles of mixture on the cookie sheet. Work quickly. The longer you take, the more you risk deflating the mix. Once you have all 6 piles, top with raisins.

  7. Bake for 30 minutes. Remove from oven. Let sit on pan for 2-3 minutes to cool only slightly. Transfer directly to cooling rack using a spatula. Allow to cool until you want to enjoy them. Store leftovers in an air tight container and consume within 5 days. Seriously, you'll want to eat them all right now though.

If you want to re-crisp the bread, you can pop it into a toaster oven for a few minutes but make sure you watch it so it doesn't burn.

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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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Egg White Muffins - Version 2

Egg White “Muffins”

Yield: Makes 12 full size muffins

Ingredients:

·2 regular cartons 100% pure liquid egg whites (or 1 large carton- I buy a 6 pack of regular cartons at Costco)

·Vegetables of your choice- Suggest spinach, multi-colored bell peppers, mushrooms, and/or onions

·Pepper

·Garlic and/or Onion Powder

Directions 

(Easy Peasy!)

1.Grease a muffin tin with olive oil spray

2.Fill each muffin compartment with chopped vegetables

3.Sprinkle with pepper, onion powder, and garlic powder

4.Fill each compartment to the top with egg whites

5.Bake at 350 for 20-25 minutes

Bonus Tips

·These can be eaten by themselves or you can put them on a whole wheat English muffin or whole wheat mini-bagel and create a breakfast sandwich

·If you want to jazz it up more, top with some Tabasco or melt cheese over top

·Store 2 muffins in each Ziploc bag. Stays fresh for 7 days in the fridge.

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Salt and Pepper Zucchini Chips

Salt and Pepper Zucchini Chips



Prep time

15 mins

Cook time

1.5 hours

Total time

1 hour 45 mins

Salt and Pepper Zucchini Chips

Author: FrugalFreebiesandDeals.com

Recipe type: Appetizers

Serves: 1-2

Ingredients

  • 1 lb (about 4 cups) thin sliced Zucchini*

  • ¼ tsp salt

  • ¼ tsp pepper

  • ½ tsp olive oil (this can be omitted)

  • 1 tsp apple cider vinegar

Instructions

  1. Preheat oven to 230 degrees F.

  2. Note: I cut my zucchini on a mandolin slicer. I did both the thin and thick slices. The thin turned out much better and crispier.

  3. In a medium bowl whisk salt, pepper, olive oil (if used), and vinegar

  4. Add sliced zucchini

  5. Toss with the “dressing” to coat.

  6. Spread zucchini slices out onto a parchment paper-lined baking sheet.

  7. Bake for about 1 and ½ hours, making sure to check on them every 10 minutes after about an hour.

  8. Eat immediately after removing from oven for maximum crunchiness, they tend to get softer as they cool (can reheat).

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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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Chinese Green Beans

With a touch of soy sauce and ginger, these Chinese-inspired green beans make a delicious side.
Total Time: 17 min.
Prep Time: 5 min.
Cooking Time: 12 min.
Yield: 4 servings
Ingredients:
1 Tbsp. coconut oil
3 cloves garlic, finely chopped
1 lb. green beans (or Chinese long beans), edges trimmed
4 green onions, chopped
1-inch piece fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce
1 tsp. pure maple syrup (or raw honey)
Preparation:
1. Heat oil in wok (or medium nonstick skillet) on medium-high heat.
2. Add garlic, green beans and green onions; cook for 4 to 6 minutes.
3. Add ginger, soy sauce, and maple syrup; cook, stirring frequently, for 2 minutes, or until green beans are tender-crisp. Do not overcook, or beans will become mushy.
Chinese green beans recipe nutrition facts and meal plan portions

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Curried Chicken with Couscous

With a creamy, curry base made from light coconut milk, this entree tastes much more decadent than it is. If you’ve ever been intimidated by making a curry dish, this recipe is a great place to start. It’s extremely simple, and the results are absolutely delicious. This is a great recipe to make and freeze in individual portions (freeze couscous in separate containers).

Total Time:

 42 min.

Prep Time:

 15 min.

Cooking Time:

 27 min.

Yield:

 8 servings

Ingredients:

2 cups water

2½ cups canned light coconut milk, divided use

1 tsp. salt, divided use

2 cups dry whole-grain couscous

2 Tbsp. all-purpose flour

2 Tbsp. curry powder

2 lbs. raw chicken breast, boneless, skinless, cut into ½-inch strips or bite-sized pieces

1 Tbsp. coconut oil

3 medium carrots, cut into matchstick-sized pieces

½ cup raisins

½ cup chopped fresh cilantro

Preparation:

1. Heat water, ½ cup coconut milk, and ¼ tsp. salt in medium saucepan over medium high heat. Bring to boil. Gradually stir in couscous. Remove from heat. Let stand, covered, for 5 minutes. Remove cover and fluff with a fork.

2. Combine remaining ¾ tsp. salt, flour, and curry powder in a resealable plastic bag. Add chicken, seal the bag, and toss gently to coat.

3. Heat oil in large skillet over medium heat. Add chicken; cook for 5 minutes, or until chicken is no longer pink.

4. Add remaining 2 cups coconut milk, carrots, and raisins. Bring to a boil. Reduce heat to low and gently boil, stirring occasionally, for 7 to 10 minutes, or until chicken is tender.

5. Place ½ cup of couscous in each of 8 serving bowls and top with ¾ cup curried chicken. Garnish each serving with 1 Tbsp. cilantro.

Curried Chicken with Couscous nutrition facts and meal plan portions

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