Category Archives: Recipes – 3

Cinnamon Roll Oatmeal

Ingredients ½ c. quick oats 2 oz. skim milk (or unsweetened almond milk) 4 oz. boiling water 1 serving vanilla protein powder (such as Quest, 28 grams per serving) No-calorie sweetener, to taste (stevia or Splenda) 1/8 tsp butter extract … Continue reading

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Protein Packed Oatmeal Muffins

Ingredients 2 eggs, cracked 2 Tbsp canola oil 1 Tbsp molasses ½ cup unsweetened applesauce 12 oz unsweetened almond milk ½ cup non-fat plain Greek yogurt 2 tsp vanilla extract ½ tsp salt 3 Tbsp Truvia baking blend w/ sugar … Continue reading

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Swiss Chard & Ricotta Mini Pies

Swiss Chard & Ricotta Mini Pies Ingredients 1 batch Lean Turkey Breakfast Sausage (see recipe) 8 cups Swiss chard, chopped ½ Tbsp olive oil ½ cup onion, chopped 1 clove garlic, minced 1/8 tsp ground nutmeg ½ tsp salt ½ … Continue reading

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Lean Turkey Breakfast Sausage

Ingredients 1lb 93% FF ground turkey 2 Tbsp red onion, minced 1 Tbsp garlic, minced 1 tsp dried thyme ½ tsp ground sage ½ tsp cayenne pepper ½ tsp black pepper ¼ tsp salt   Directions Mix all ingredients in … Continue reading

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Green Chili Egg Puff with Mushrooms

Ingredients 8oz whole cremini mushrooms, finely chopped 10 large eggs, cracked ½  cup whole wheat flour 1 tsp baking powder ½  tsp sea salt 2 cups fat free cottage cheese 8oz (2 cups) shredded 2% Mexican cheese blend 1- 4oz … Continue reading

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Slow Cooker Spinach and Artichoke Dip

Ingredients 14 oz canned artichokes, packed in water, drained & chopped 10 oz frozen spinach ¼ cup chopped onion 1 clove minced garlic 1/2 cup shredded part-skim mozzarella cheese ½ cup Parmigiano Reggiano/Parmesan cheese ½ cup 2% Greek Yogurt ½ … Continue reading

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Slow Cooker Whole Chicken

Ingredients 3-4lb whole chicken, giblets removed 2 carrots 2 celery stalks 1 small onion 1 lemon, halved 3 cloves garlic, peeled and smashed kosher salt and freshly ground pepper to taste Choose 1: 2 tablespoons herbes de Provence, 2 Tbsp … Continue reading

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Creamy Mexican Chicken

Ingredients 1 cup light sour cream ½ cup chicken stock, low sodium 1- 14oz can diced tomatoes, with green chilies 2 lbs boneless, skinless chicken breast ½ TB chili powder 1 TB cumin powder 2 tsp onion powder 2 tsp … Continue reading

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Moroccan Chicken Thighs

Ingredients 1 ¼ lbs boneless, skinless chicken thighs, trimmed of excess fat 1 TB extra virgin olive oil 1 cup cilantro, plus 2+ TB to garnish 3 cloves garlic 1 tsp paprika 1 tsp cumin ¾ tsp cinnamon Zest of … Continue reading

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Sausage, Cheese and Vegetable Egg Bake

Ingredients 2 ½ sweet Italian chicken sausage, removed from skin, such as Butterball brand olive oil spray 1 3/4 cups part-skim mozzarella cheese, shredded ½ Tbsp olive oil 1/3 cup chopped shallots 5 ounces sliced mushrooms, such as button, Portobello, … Continue reading

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Easy Cottage Cheese & Broccoli Casserole

Ingredients 3 cups fresh/frozen broccoli florets (or other non-starchy vegetable) 16 ounces cottage cheese, 1% fat, no added salt ¾ cup reduced fat shredded Cheddar cheese 1 cup yellow onion, diced 3 egg whites, plus one whole egg, beaten 3 … Continue reading

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Chicken and Cauliflower Pizza Casserole

Ingredients 1 head, large (6-7″ dia) cauliflower, cut into medium size florets 1/2 tbsp extra virgin olive oil 8 oz boneless, skinless chicken breast, cooked and cut into cubes 1/4 tsp oregano, ground 1 oz turkey pepperoni, such as Boar’s … Continue reading

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Ground Turkey Low Carb Enchilada Casserole

Ingredients 1 medium poblano (or pasilla) pepper, chopped 1 medium sweet yellow onion, chopped 2 tsp olive oil 2lbs (32oz) ground turkey, 93% lean (OR 99% lean, which is even better) 2-14oz cans green chile enchilada sauce, such as Hatch … Continue reading

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Creamy Blue Cheese Dressing

Ingredients 1/2c blue cheese 6oz plain Greek yogurt, 2% 1T lemon juice 1T vinegar 1/8tsp garlic powder Salt and freshly ground pepper Directions Mash blue cheese and greek yogurt together. Next, add all other ingredients and mix well. Season to … Continue reading

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Buffalo Cauliflower Bites

Ingredients 1 large head cauliflower (6-7″ diameter) 1/2 cup Egg Beaters 1 TB Onion powder 1 TB Garlic powder 1/2 cup Whole Wheat Flour 1/2 cup Buffalo Wing – Frank’s Red Hot Wings Sauce 2 tsp Butter, unsalted Directions Preheat … Continue reading

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No Bake Cheesecake Fruit Dip

Ingredients 8oz package Greek cream cheese 1 cup plain nonfat Greek yogurt 2 tsp lemon juice ¼ cup baking stevia 1 tsp vanilla extract 1/8 tsp salt Directions Place all of the ingredients in a medium bowl, and whisk until … Continue reading

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Zucchini Tots

Ingredients 1 cup grated zucchini 1 large egg, beaten ¼ cup seasoned breadcrumbs ¼ cup 2% shredded cheddar cheese ¼ medium onion, finely diced ¼ tsp black pepper Directions Pre-heat oven to 400 degrees. Line baking sheet with foil and … Continue reading

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Traditional Chili

Ingredients 1 lb ground lean 93% or greater beef or turkey 2 onions, diced 1 green pepper, diced 1 tablespoon jalapeno, finely chopped (optional) 1 (14oz) can Mexican-style tomatoes (like Rotel) 1 (8oz) can reduced sodium tomato sauce 1 (8oz) … Continue reading

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Zucchini Turkey Chili

Ingredients 1lb ground turkey or chicken (93% lean) 3 stalks celery, diced 2 medium zucchini – unpeeled, cubed 1 medium onion, diced 1 (14.5oz) can tomato sauce, no salt added 1 (14.5oz) can petite diced tomatoes with chilies 1 cup … Continue reading

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Creamy White Chili

Ingredients 1 lb skinless chicken breast, grilled with 1/4tsp each, salt, black pepper, garlic powder. 1tsp canola oil 1 medium onion, chopped 1.5 tsp garlic powder 1/4tsp salt 1tsp ground cumin 1tsp dried oregano 1/2tsp black pepper 1/4tsp cayenne pepper … Continue reading

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Vegetarian Chili

Ingredients: 1 (14.5oz) can dark red kidney beans, reduced sodium 1 large yellow bell pepper 1 (32oz) can diced tomatoes 1 sweet potato, chopped (~1 cup cubed) 1 carrot, chopped 1/2 large onion, chopped 1 (8 oz) package tempeh, chopped … Continue reading

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Pepperoni Pizza Chili

Ingredients 1 lb lean ground beef (93% lean) 1/2c green bell pepper, diced 1 large onion, diced 1c mushrooms, diced 1tsp pizza seasoning (like Frontier brand, salt free) OR 1tsp Italian seasoning 1/2tsp salt 16oz can kidney beans, rinsed and … Continue reading

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Peach Salsa

Ingredients 1 lb tomatoes, diced 1 bell pepper (4oz), seeded and finely diced 2 jalapeños, seeded and finely diced 1 medium onion, finely diced 1 ½ lbs. peaches, diced ½ bunch cilantro, chopped 2 Tbsp lime juice 1 ½ tsp … Continue reading

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Skinny Basil Pesto

Ingredients 1 cup basil (about 1oz or 27grams) 1 clove garlic ¼ cup grated parmesan cheese 1/8 tsp kosher salt 1/8 tsp ground black pepper 2 ½ Tbsp olive oil Directions Rinse basil under cool water. In a food processor, … Continue reading

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Tzatziki Sauce

Tzatziki Sauce (Cucumber Yogurt Sauce) Ingredients 1 cup non-fat, plain, Greek yogurt 1/2 large hothouse or english cucumber (or 1 medium garden cucumber) 1/4 tsp (Kosher) Salt 1/4 tsp fresh ground black pepper 1 tsp extra virgin olive oil 1 … Continue reading

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Lime Garlic Marinade

Ingredients ½ cup fresh (or bottled) lime juice 3 cloves garlic, finely minced 2 tsp tsp ground cumin 1/2 tsp ground cinnamon 1/8 tsp freshly ground pepper (or to taste) Directions Combine all ingredients and use to marinate fish, seafood, … Continue reading

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Dry Jamaican Jerk Rub

Ingredients 1 Tbsp onion powder 1 Tbsp ground thyme 2 Tbsp brown sugar 2 tsp dried chives 1 tsp salt 2 tsp allspice 1 tsp ground black pepper ½ tsp ground celery seed Directions In a small bowl, combine all … Continue reading

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Cajun Spice Mix

Ingredients 3 Tbsp Kosher salt 2 Tbsp cayenne pepper 2 Tbsp garlic powder 2 Tbsp sweet paprika 1 Tbsp dried oregano 1 Tbsp dry thyme 1 Tbsp freshly ground black pepper 1 Tbsp onion powder Directions Mix all ingredients and … Continue reading

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Mustard Rub

Ingredients 1 tsp black pepper ½ tsp salt 1 tsp sugar 1 tsp paprika 2 tsp dry mustard 1/8th tsp cayenne pepper (optional) Directions In a small bowl, combine all the ingredients. Rub over 2lbs protein of choice (ie. chicken/pork) … Continue reading

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Barley Salad with Grilled Vegetables

Ingredients 1 cup dry pearl barley (sold near the dry beans in most grocery stores) 3 cups water 2 cups grilled zucchini/ yellow squash, chopped ½ cup tomatoes 1.5 Tbsp lemon juice 2 tsp olive oil ½ tsp lemon zest … Continue reading

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