Archive for February, 2016

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 (or a few sprays zero calorie butter spray) 1 tbsp sugar-free pancake syrup pinch of […]

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 1 Tbsp ground cinnamon 2 ½ cups old fashioned rolled oats 2 tsp baking powder […]

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 tsp black pepper 3 eggs, cracked 2 cups fat free ricotta cheese 1 cup part-skim mozzarella cheese, shredded ¼ c parmesan […]

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 a bowl. *If making sausage patties, divide the mixture into 8 equal parts and shape […]

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 can diced green chiles Optional: 1 tsp fennel, toasted in a dry pan for 2-3 […]

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 cup reduced fat cream cheese ½ tsp pepper ½ tsp salt Directions Thaw and squeeze […]

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 other salt-free dry herb & spice mix 2-4 sprigs of fresh herbs- rosemary/sage/thyme You will […]

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 garlic powder 2 tsp celery Salt ½ tsp black pepper ½ tsp sea salt Directions […]

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 1 lemon Juice of 1 lemon 1 tsp salt, divided Pepper, to taste Directions In […]