Taco Tomatoes

*Serves 4

Per Serving: Calories 116, Protein 9g, Total Fat 6.5g, Carbs 6g, Fiber 2g

Ingredients: 

• 1/2 tbsp. extra virgin olive oil

• 3/4 lb. ground turkey

• 1 medium onion, chopped

• 1 (1-oz.) packet taco seasoning

• 4 large, ripe beefsteak tomatoes

• 1/2 c. shredded Mexican cheese blend

• 1/2 c. shredded iceberg lettuce

Instructions: 

• Heat olive oil in large skillet over medium heat. Add onion and cook, stirring, until soft, 5 minutes.

• Add ground turkey and taco seasoning. Cook, breaking up meat with a wooden spoon, until no longer pink, 8 minutes. Drain fat.

• Flip over tomatoes so they’re stem-side down and slice to make 6 wedges, being careful not to cut all the way through.

• Carefully spread open wedges.

• Divide taco meat among tomatoes, then top each with cheese, lettuce, and sour cream before serving.

Pineapple Bun Burger

*Servings: 4

Calories 355, Protein 36g, Total Fat 12g, Carbs 24g, Fiber 2.5g

Ingredients: 

• lb. lean ground turkey

• 1 tbsp. Worcestershire sauce

• salt & pepper

• 8 pineapple rings

• 1 large red onion, sliced into rings

• 4 slices pepper jack

• 4 pieces romaine

• 8 slices turkey bacon

Instructions: 

• Heat grill to medium-high.

• In a large bowl, combine ground turkey and Worcestershire and season with salt and pepper.

• Form into 4 patties. Grill patties, pineapple, and red onion until charred, 3 minutes per side.

• Top burger patties with pepper jack and cover grill to let melt, 1 minute.

• Top bottom pineapple buns with lettuce, burger patties, bacon, and grilled onions, then top with pineapple bun.

Bruschette Grilled Chicken

*Serves 4

Per Serving: Calories 312, Protein 45g, Total Fat 11g, Carbs 1g, Fiber 0g

Ingredients: 

• 1 tbsp. extra-virgin olive oil

• Juice of 1 lemon, divided

• Salt & Pepper

• 1 tsp. Italian seasoning

• 4 boneless skinless chicken breasts

• 3 slicing tomatoes, chopped

• 2 cloves garlic, minced

• 1 tbsp. freshly chopped basil

• 4 slices mozzarella

• Freshly grated Parmesan

Instructions: 

• In a small bowl, combine oil, half the lemon juice, salt, pepper, and Italian seasoning and whisk to combine.

• Transfer to a large re-sealable bag along with chicken; seal and refrigerate for 30 minutes.

• Heat grill over medium-high then add chicken, discarding excess marinade. Grill until charred and cooked to an internal temperature of 155°-160°, about 5 to 7 minutes per side.

• Meanwhile, combine tomatoes, garlic, basil, and remaining lemon juice, and season with salt and pepper.

• While chicken is still on grill, top each breast with 1 slice mozzarella and cover until cheese is melted, 2 to 3 minutes.

• Top chicken with tomato mixture. Garnish with Parmesan and serve.

Balsamic Chicken & Zucchini Skewers

*Serves 3

Per Serving (2 skewers): Calories 272, Protein 38g, Total Fat 9g, Carbs 9g, Fiber 2g

Ingredients: 

• 1 pound chicken breast, cut into chunks

• 1/2 red onion, cut into chunks

• 2 medium sized zucchini, cut into chunks

• 1/3 cup of feta cheese

• wooden skewers, soaked in water to prevent burning

  Marinade:

• ¼ cup balsamic vinegar

• 2 tsp minced garlic,

• 2 teaspoons of honey

• 1 teaspoon dijon mustard

• garlic powder, oregano, onion powder & salt to taste

Instructions: 

• Combine the first nine ingredients for the marinade and mix well.

• Pour half the marinade over the chicken and the other half over the veggies and let them sit for at least 30 minutes.

• Preheat your grill and assemble your skewers, alternating chicken and veggies.

• Cook 5-6 minutes on each side. Sprinkle with feta cheese. Enjoy!

Chicken, Zucchini and Tomato Bake

*Serves 4

Per Serving: Calories 245, Protein 29g, Total Fat 10g, Carbs 9g, Fiber 3g

Ingredients: 

• 1 lb chicken breast

• 1 lb. zucchini (about 3 medium), chopped

• 1 pt. cherry tomatoes, preferably multi-colored, halved

• 2 cloves garlic, minced

• Extra-virgin olive oil, for drizzling

• kosher salt

• Freshly ground black pepper

• 1/3 c. freshly grated Parmesan

• 2 tbsp. torn basil, for garnish

Instructions: 

• Cut chicken into bite size pieces and cook on medium high heat. Set aside.

• Preheat oven to 350°.

• In a large bowl, combine chicken, zucchini, tomatoes, garlic and a drizzle of olive oil.

• Season with salt and pepper and toss to coat.

• Transfer vegetables to a small baking dish, then sprinkle with Parmesan.

• Bake until golden, 33 to 35 minutes. Garnish with basil and serve.

Caprese Chicken Skillet

*Serves 4

Per Serving: Calories 389, Protein 47g, Total Fat 11g, Carbs 21g, Fiber 2g

Ingredients: 

• 1/2 cup plus 1 tablespoon balsamic vinegar, divided

• 1 tbsp plus 1 tsp honey, divided

• 4 boneless chicken breasts

• 1 tbsp extra virgin olive oil

• 1 small red onion, diced

• 4 cloves garlic, minced

• 4 cups sliced cherry tomatoes

• ¼ tsp dried thyme

• 4 ounces part- skim mozzarella pearls

• ¼ cup fresh basil leaves

• salt & pepper to taste

Instructions: 

• In a small saucepan, combine ½ cup of the balsamic vinegar & 1 tbsp of honey.

• Simmer over medium- low heat, stirring occasionally, until thickened, about 15 minutes. Remove from heat and set aside.

• While the balsamic reduces, arrange the chicken on a cutting board and stretch a large sheet of plastic wrap over the top. Lightly pound the chicken breasts into an even ½- inch thickness.

• Sprinkle the chicken with salt & pepper, seasoning both sides.

• In a large, heavy bottomed skillet, heat 1/2 tbsp of oil over medium- high heat.

• Once the oil is hot add the chicken breasts. Let cook for 4 minutes, or until lightly browned. Flip and cook an additional 3 minutes. Check for doneness. If it needs additional time, flip again and continue cooking for a few minutes on each side.

• Remove to a plate and cover to keep warm. Without wiping out the pan, reduce skillet heat to medium. Add 1/2 tbsp of oil, add the red onion and let cook until slightly softened, about 3 minutes.

• Add garlic and let cook 30 seconds. Add tomatoes, thyme, and 1 tbsp balsamic vinegar, 1 tsp honey, salt & pepper.

• Increase the heat to medium high, cook until the tomatoes begin to soften, about 2 minutes.

• Return the chicken to the pan and scatter the mozzarella throughout. Cover pan and remove from the heat. Let stand for 1 to 2 minutes to allow the mozzarella to become soft and melty.

• Uncover, drizzle the balsamic over the top, and sprinkle with the fresh basil.

Chicken Enchilada Sweet Potatoes

*Serves 4

Per Serving: Calories 400, Protein 35g, Total Fat 9g, Carbs 46g, Fiber 6g

Ingredients: 

• 4 medium sweet potatoes, w/skin

• 1 lb boneless chicken breasts

• 1 teaspoon kosher salt

• 3/4 teaspoon garlic power

• 1 cup enchilada sauce, I recommend my homemade

• chopped scallions, for serving

• 1/4 cup non-fat Greek yogurt

• 1/2 cup shredded cheddar cheese

• 1 tablespoon chopped scallions and/or cilantro, for garnish

Instructions: 

• Wash and dry the sweet potatoes. Wrap the potatoes individually in foil.

• Season the chicken with salt and garlic powder and place on one end of the slow cooker, cover with 1/4 cup enchilada sauce.

• Place the potatoes on the other end, stacking 2 on top of 2.

• Cover and cook on low for 6 to 8 hours, or until potatoes are tender.

• When done, remove the potatoes and chicken.

• Transfer chicken to a small bowl and roughly shred with 2 forks and add the remaining enchilada sauce.

• Split open the sweet potatoes, then top with 2/3 cup of the enchilada chicken.

• Drizzle each half with 1 tbsp cheese and place under the broiler 2 to 3 minutes, or until melted.

• Garnish each potato with 1 tbsp non-fat Greek Yogurt and scallions or cilantro.

Crockpot Beef & Broccoli

*Serves 6

Per Serving: Calories 263, Protein 37g, Total Fat 5.5g, Carbs 14.5g, Fiber 2g

Ingredients: 

• 1 pounds sirloin tip steak, fat trimmed and sliced

• 2 cloves garlic, minced

• 1.5 small yellow onion, diced

• 1.5 tablespoons corn starch

• 1 tablespoons brown sugar

• 1/2 inch fresh ginger root, peeled and grated

• 1/4 cup beef broth

• 1/4 cup soy sauce

• 1/4 teaspoon pepper

• 1/2 pound fresh broccoli florets*

Instructions: 

• Add steak and broccoli to crockpot.

• In a bowl, combine remaining ingredients and pour into crockpot. Cook on low for 6 hours.

Orange Ginger Chicken

*Serves 4

Per Serving: Calories 288, Protein 35g, Total Fat 10g, Carbs 11g, Fiber 0g

Ingredients: 

• 1 pound boneless, skinless chicken breasts, cut into pieces

• The juice from one orange (about 1/3 cup)

• 1-inch of fresh ginger root, peeled and minced (about 3 tablespoons)

• 2 tablespoons honey

• 2 tablespoons coconut oil

• 1 teaspoon crushed red pepper flakes

Instructions: 

• Add chicken to crockpot.

• In a bowl, combine remaining ingredients and pour into crockpot.

• Cook on low for 3-6 hours, or until chicken is cooked through and tender.

Slow-Cooker Pulled Beef Sandwiches

*Serves 6

Per Serving: Calories 173, Protein 16g, Total Fat 11g, Carbs 16g, Fiber 12g

Ingredients: 

• 1/2 large onion, chopped (1 cup)

• 1/2 cup Walden Farms barbecue sauce*

• 1/4 cup Walden Farms French dressing*

• 1/4 cup condensed beef broth

• 1/2 boneless beef chuck roast (2 lb)

• 6 SmartBuns*

Instructions: 

• Spray 3- to 4-quart slow cooker with cooking spray.

• Mix onion, barbecue sauce, dressing and broth in slow cooker.

• Add beef; stir to coat.

• Cover; cook on Low heat setting 8 to 10 hours.

• Remove beef from slow cooker; skim fat from sauce.

• Shred beef with 2 forks; stir beef back into sauce.

• Using slotted spoon, place 1/2 cup beef mixture onto bottom of each bun.

• Cover with tops of buns.

Cool Ranch Shredded Chicken Tacos

*Serves 4

Per Serving: Calories 280, Protein 36g, Total Fat 4g, Carbs 13g, Fiber 1g

Ingredients: 

• 2 chicken breast about 1 lbs

• 1 packet of taco seasoning

• 1 packet of ranch dressing

• 14 ounces of chicken broth

• 8 low carb mini corn tortillas

• veggie toppings as desired

Instructions: 

• Put chicken breasts, taco & ranch mixes and chicken broth in crock pot.

• Set crock pot on low for 5 hours.

• After 5 hours, shred chicken with 2 forks.

• Replace lid and continue cooking on low for 30 more minutes.

• Fill each corn tortilla with shredded chicken and your favorite veggie toppings (toppings not included in nutritionals).

Pork Chops with Balsamic Grape Sauce

*Serves 4

Per Serving: Calories 188, Protein 19g, Total Fat 4g, Carbs 18g, Fiber 1g

Ingredients: 

• 4 (5 to 6 ounce) bone-in pork loin chops, cut 3/4 inch thick

• ¼ cup thinly sliced onion

• 1 clove garlic, minced

• ¾ cup apple juice or apple cider

• ½ cup reduced-sodium chicken broth

• 1 tablespoon cornstarch

• 1 tablespoon balsamic vinegar

• 1 teaspoon honey

• 1 cup seedless red grapes, halved

Instructions: 

• Generously coat an extra-large nonstick skillet with cooking spray.

• Heat the skillet over medium heat. Add chops to the hot skillet; cook for about 5 minutes or until browned on both sides, turning to brown evenly.

• Remove the chops from the skillet. Add onion and garlic to the hot skillet; cook and stir for 2 minutes.

• Add apple juice (or cider) and broth to the skillet. Bring to boiling; reduce heat.

• Return the chops to the skillet. Simmer, covered, for about 4 minutes or until a thermometer inserted in centers of chops registers 145 degrees F.

• Transfer the chops to a serving platter; cover with foil and keep warm.

• Whisk together cornstarch, balsamic vinegar, and honey in a small bowl. Whisk the vinegar mixture into the juice mixture in the skillet; cook and whisk for 1 to 2 minutes or until thick and bubbly.

• Stir in grapes; heat through. To serve, spoon the grape mixture over the chops.

Creamy Chicken Pasta

*Serves 1

Per Serving: Calories 250, Protein 34g, Total Fat 8.5g, Carbs 13.5g, Fiber 1g

Ingredients: 

• 1 Packet HealthyWeight Creamy Chicken Pasta*

• 3oz Rotisserie Chicken Breast

• Salt & Pepper to taste

Instructions: 

• Cook pasta packet as directed, top with heated chicken.

Italian Turkey Meatballs

*Serves 6

Per Serving (3 meatballs): Calories 239, Protein 22g, Total Fat 8g, Carbs 23g, Fiber 4g

Ingredients: 

• 1.5 slices white bread, torn into small pieces

• 1/4 cup fat-free milk

• 1 pounds lean ground turkey

• 1/8 cup grated Parmesan cheese

• 1/8 cup minced fresh parsley

• 1 large eggs, lightly beaten

• 1.5 garlic cloves, minced

• 1 teaspoons Italian seasoning

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• Fettuccini Miracle Noodles*

  SAUCE:

  1. 1 medium onions, chopped

  2. 1/2 medium green pepper, chopped

  3. 1 can (28 ounces) crushed tomatoes in puree

  4. 1 can (6 ounces ) tomato paste

  5. 2 garlic cloves, minced

  6. 1/2 tablespoon sugar

  7. 1 teaspoons Italian seasoning

  8. 1/4 teaspoon salt

  9. 1/4 teaspoon pepper

  10. 1 bay leave

Instructions: 

• Preheat broiler. Combine bread and milk in a large bowl; let stand until liquid is absorbed. Add next eight ingredients; mix lightly but thoroughly. Shape into 1-1/2-in. balls; place on a greased rack of a broiler pan. Broil 5-6 in. from heat until lightly browned, 4-5 minutes.

• For the sauce, in a 6-qt. slow cooker, mix the next nine ingredients. Add bay leaves and meatballs; gently stir into sauce.

• Cook, covered, on low until meatballs are cooked through, 4-5 hours. Discard bay leaves. Serve with pasta; if desired, sprinkle with additional parsley and Parmesan cheese.

• Freeze option: Omitting additional parsley and Parmesan cheese, freeze cooled meatball mixture in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little water if necessary. If desired, sprinkle with additional parsley and Parmesan.

Cottage Pie

*Serves 3

Per Serving: Calories 235, Protein 22g, Total Fat 9g, Carbs 11g

Ingredients: 

• 1/2 lb extra lean ground beef

  1 tbsp butter, divided

  1/2 large onion, chopped

  1 large carrot, cut into ¾-inch pieces

  1 tbsp tomato paste

  1 tsp thyme leaves

  1/2 cup beef stock

  1/2 tbsp corn starch

  1/4 cup frozen peas

  1/2 large potato, very thinly sliced

  Salt & pepper to taste

Instructions: 

• Preheat oven to 400°F (200°C) and place a rack in the middle.

• Melt one tablespoon of butter in a large skillet over medium-high heat. Add onions and carrots, and saute’ - stirring every so often - until onion is soft, about 5 to 6 minutes.

• Season with salt and pepper, and stir in tomato paste.

• Add ground beef and cook, breaking up with a wooden spoon, until browned, about 4 minutes.

• Add thyme and beef stock and bring to a boil. Cook, stirring constantly, until it starts to reduce, about 3 minutes.

• In a bowl mix cornstarch with 1/4 cup of cold water. Add to beef mixture and cook until it thickens, about 2 minutes.

• Stir in peas and adjust seasoning, if needed. Transfer mixture to a 2-quart baking dish. Top with potatoes, overlapping slices.

• Melt the remaining tablespoon of butter and drizzle over the potatoes. Bake until the potatoes are browned around the edges, about 40 to 45 minutes. Let cool 10 minutes before serving.

Turkey Taco Stuffed Sweet Potatoes

*Serves 4

Per Serving: Calories 226, Protein 23g, Total Fat 5g, Carbs 23g, Fiber 4g

Ingredients: 

• 2 medium sweet potatoes

  1 teaspoon olive oil

  1 1/4 teaspoons ground cumin divided

  1/4 + 1/8 teaspoon salt

  1/4 + 1/8 teaspoon ground pepper

  3/4 pound lean ground turkey

  4 garlic cloves minced

  1 teaspoon chili powder

  1/2 teaspoon dried oregano

  1/2 teaspoon paprika

  1 1/4 cup canned crushed tomatoes

  1/4 cup grated pepper Jack cheese

  2 tablespoons minced flat-leaf parsley

Instructions: 

• Pierce the sweet potatoes all over with a fork. Cook in the microwave on HIGH until tender when pierced with a fork, 4 to 5 minutes per side. Let the potatoes rest until cool enough to handle.

• Cut the potatoes in half lengthwise Carefully scoop the flesh out of the potatoes and place in a medium-sized bowl. Reserve the skins. With the back of a fork, mash the potato flesh until most lumps are gone.

• Stir in the olive oil, ½ teaspoon cumin, ¼ teaspoons salt and ¼ teaspoon pepper.

• Divide the mashed sweet potato evenly between the potato skins. Place on a baking sheet.

• Heat a large nonstick skillet over medium-high heat. Lightly coat with cooking spray. Add the ground turkey and cook, breaking up with a wooden spoon, until cooked through.

• Stir in the garlic, chili powder, remaining ¾ teaspoon cumin, oregano, paprika, and remaining teaspoon salt and pepper. Cook for 1 minute.

• Stir in the crushed tomatoes.

• Preheat the broiler.

• Spoon the turkey mixture into each sweet potato skin. Top each with 1 tablespoon grated cheese. Broil until the cheese is melted, about 30 seconds. Garnish with parsley. Serve.

Grilled Chicken Sandwich

*Serves 1

Per Serving: Calories 196, Protein 33g, Total Fat 6g, Carbs 17g, Fiber 12.5g

Ingredients: 

• 3 oz Chicken Breast

• 1 Smartbun®

• 2 slices of Tomato

• 1/4 cup Fresh Spinach

• Add Walden Farms Ketchup or Honey Mustard Mayo as desired

Instructions: 

• Grill chicken breast on George Foreman grill or BBQ.

• Stack all ingredients onto Smartbun® and top with any of our Walden Farms condiments for additional flavor.

BBQ Pulled Chicken Sandwich

*Serves 2

Per Serving: Calories 200, Protein 33g, Total Fat 6g, Carbs 16g, Fiber 12g

Ingredients: 

• 6oz chicken breast

• 2 Smartbuns®

• Walden Farms BBQ Sauce (your preferred flavor)

• Salt & Pepper to taste

Instructions: 

• Place chicken breast and 1/2 bottle of Walden Farms BBQ sauce into a small crockpot.

• Cook on low for 4 hours or high for 7, until the chicken can be shredded with a fork.

• Dish out 1/2 the shredded chicken onto each bun and top off with additional bbq sauce as desired.

Smartbun® Burger

*Serves 1

Per Serving: Calories 249, Protein 28.5g, Total Fat 9.5g, Carbs 20g, Fiber 12g

Ingredients: 

• 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free

• 3oz Ground Beef Sirloin Burger, 90% Lean

• 1 Smartbun®

• 2 slices Red Onion

• 1 lettuce leaf

• 2 slices Sharp Cheddar Cheese, Fat Free

• Walden Farms Ketchup

Instructions: 

• Using the BBQ, Stovetop or George Foreman grill, cook your burger to your preferred "degree of doneness" and seasonings.

• Meanwhile, slice lettuce, tomato and onion.

• Add cheese slices to burger patties a few minutes before your burger is complete.

• Assemble your burger within your Smartbun® and don't forget to add our Walden Farms ketchup for additional flavor.

Turkey Meatball & Ravioli Casserole

*Serves 4

Per Serving: Calories 256, Protein 20g, Total Fat 6.5g, Carbs 24g, Fiber 3g

Ingredients: 

• 1 jar (12 oz.) BERTOLLI Tomato and Basil Pasta Sauce

• 10 oz. frozen spinach & ricotta ravioli, uncooked

• 12 frozen lean turkey meatballs

• 3/4 cups fat free mozzarella cheese, shredded

• 1/8 cup parmesan cheese, shredded

• 1/8 cup chopped fresh basil

• salt & pepper to taste

Instructions: 

• Spoon 1/2 cup pasta sauce into slow cooker sprayed with cooking spray; top with layers of half each of the ravioli, meatballs, mozzarella and remaining sauce.

• Repeat layers.

• Cover with lid. Cook on HIGH 2-1/2 to 3 hours (or on LOW 4-1/2 to 5 hours).

• Sprinkle with Parmesan. Let stand 10 min. Top with basil.