Sun-dried Tomato Basil Pasta

As with most pasta dishes, they are a little higher in carbohydrates than some other dishes.  The key is to really watch your portions of the pasta!  This recipe is a great one to make and then portion into containers to freeze to eat for later.  You can also try some of the higher protein pasta options. Serves: 8 Total cooking time: About 30 minutes 1 Tbsp Olive Oil 2 Chicken Breasts, diced ½ tsp Salt ¼ tsp Ground Black Pepper Note: You can substitute chicken sausage for chicken breast…

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Chicken and Veggie Fried Rice

I love a good fried rice, but they can be so loaded with fats and sugars!  This recipe that tastes great, but is also pretty healthy.  It is a new twist on an old ethnic favorite which has more veggie than usual! Cooking and Prep time, about 40 minutes Makes 6 (pretty large) servings Ingredients: 3 whole carrots, peeled and chopped ½ onion finely diced 1 cup chopped green beans 1 yellow squash, chopped 3 cloves garlic, minced 1 cup corn kernels 2 cups chicken breast, cooked and diced 3…

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Sweet Potato Fry Bowl

Have you heard of SUPERFOODS?  This recipe is loaded with 8 SUPERFOODS!  But more importantly, I think, is that it tastes amazing! What are they?  They are foods that are packed with tons of nutrients including vitamins, minerals, fiber, and antioxidants.  Antioxidants are these wonderful compounds that protect your body against all kinds of toxins and can prevent or slow down aging, chronic diseases, and cancers!  Who knew food this good for you could taste so amazing??? The superfoods in this recipe are in bold. 6 Servings Ingredients: 3 Medium…

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Spinach Salad with Garlic Bacon Vinaigrette

This salad is so delicious, you will actually crave it!  The spinach gives an excellent dose of all of the B vitamins including folic acid, and is a good source of iron.  It is a great addition to any meal plan to help fight off the cold and flu this season! Ingredients: 3 slices of bacon, nitrate free is preferable 4 cloves of garlic, minced ½ cup rice vinegar ½ cup olive oil Salt and pepper to taste (start with about ¼ tsp each) 1 Bulb of garlic 1 Tbsp…

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Slow Cooker Italian Meatballs

My Great Grandma had great Italian roots and she liked everything super spicy!  My dad called these the “3 glasses of milk meatballs” because she would make them so spicy.  You don’t have to make them spicy.  My kids (7 and 3 years old) don’t love spicy, and so we keep these mild.  The cayenne pepper is really not necessary as they have excellent flavor without it, but if you like a little spice, go for it.  Add 1/8 tsp for a little spice and 1/2 tsp for a lot…

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Classic Green Chile Stew

Every year when the temperature drops, I start thinking soups and stews.  They are such a great way to get a complete meal in one pot!  For this one, you can let it cook low and slow in a slow cooker, or you can cook in on the stovetop.  This stew is easy (about 20 minutes of prep time–depending on how fast you chop)!  Prep veggies ahead of time to save time. This stew is high protein, gluten free, and can be made easily for a large crowd Makes 4…

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Tortilla Crusted Tilapia with Roasted Brussel Sprouts and Fruit

  This meal is a nutrition rock star!  This super easy meal is gluten-free, high in protein and fiber, and most importantly, it is seriously delicious.  Even the kids will love it! Total Nutrition per SERVING including Tilapia, Brussel Sprouts, and Fruit: 335 Calories, 12 g Total Fat, 23 g Total Carbohydrates, 6 g Fiber, 40 g Protein Prep Time: 10 Minutes, Bake Time: 15 Minutes Serves 4 4 Tilapia fillets (about 1.5 pounds) 15 Tortilla Chips (about 1 oz) ¼ cup Cilantro, chopped ½ tsp Salt ½ tsp Garlic…

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Garlic Chicken Pasta

I am always searching for a new recipe with a creamy sauce for pasta.  Alfredo sauces are so high in fat and so are most cheesy sauces.  This recipe gives you a lot of cheesy for a little less fat and Calories since its main ingredient is chicken broth! Serves: 6 Prep: 10 minutes Cook: 15 minutes Ingredients: 3 Tbsp butter 3 cloves minced garlic 3 Tbsp flour 1 ½ cups chicken broth 1 ½ cups cheddar cheese, shredded ½ tsp seasoned salt ½ tsp salt ½ tsp fresh ground…

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Simple Garlic Balsamic Vinaigrette

½ cup Balsamic Vinegar ½ cup Extra Virgin Olive Oil 2 Tbsp brown sugar 3 cloves of garlic, minced 1/8 tsp pepper ¼ tsp salt Combine all Ingredients.  Shake well before serving. Tips: Use a good quality balsamic vinegar, don’t buy the least expensive one at the store.  Use fresh minced garlic, the refrigerated kind doesn’t have as much flavor.  Freshly ground pepper and salt are also worth the extra flavor! Nutrition Information: 59 Calories, 5.6 g Total Fat, 2.4 g Total Carbohydrate, 0 g Dietary Fiber, 0 g Protein

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