Baked Pesto Salmon

*Serves 4

Per Serving: Calories 222, Protein 19g, Total Fat 13g, Carbs 6g, Fiber 1g

Ingredients: 

• 4 (12 oz) salmon fillets

• Kosher salt and ground pepper to taste

• 1/3 cup pesto sauce divided

• 1 pint cherry tomatoes

Instructions: 

• Preheat the oven to 425F.

• Season the salmon fillets with some salt and pepper. Lay the fish, skin-side-down, in a baking dish, large enough to fit the salmon and tomatoes.

• Add 2-3 tablespoons of the pesto sauce over the fish. Spread evenly to cover the fillets. Add cherry tomatoes to the sides of the fish.

• Bake uncovered in the preheated oven for 12-15 minutes until the fish is opaque and begins to flake with a fork.

• Transfer the fish to a serving platter and serve with remaining pesto sauce on top. Serve immediately!

White Chicken Chili

*Serves 4

Per Serving: Calories 392, Protein 50g, Total Fat 8g, Carbs 34g, Fiber 4g

Ingredients: 

• ½ tablespoon olive oil

• 1 medium white onion, chopped

• 1 can mild green chiles

• 1 tablespoon ground cumin

• 2 teaspoons chili powder

• ¼ teaspoon coriander

• 1/4 teaspoon dried oregano

• 3 cups low sodium chicken broth

• 1 (15oz) can pinto beans, rinsed and drained

• ¾ teaspoon salt, plus more to taste

• Freshly ground black pepper

• 1 1/2 pounds boneless skinless chicken breast

• ½ cup corn

• 1 medium lime, juiced

• 1/3 cup fresh, chopped cilantro

  For garnish:

• Tortilla strips or chips

• Extra cilantro

• Avocado slices

Instructions: 

• Add all ingredients except the lime juice, cilantro, pinto beans and corn to your slow cooker.

• Cook on high for 3-4 hours or low for 6-7 hours.

• Remove chicken and shred, then add back to the slow cooker and stir in the corn and pinto beans continue cooking for 10 minutes.

• Stir in the lime juice, cilantro . Season to taste and top with tortilla slices and avocado.

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 Grilled Steak Salad

*Serves 4

Per Serving: Calories 322, Protein 26.5g, Total Fat 12g, Carbs 16g, Fiber 1g

Ingredients: 

• 12 oz. skirt steak, fat trimmed

• 1/4 c. balsamic vinegar

• 1 clove garlic, minced

• 1 tbsp. packed light brown sugar

• 1/2 tbsp. vegetable oil

• salt & pepper

• 6 c. baby arugula

• 2 ripe peaches, thinly sliced

• 1/3 c. crumbled feta cheese

• Walden Farms balsamic vinaigrette*

Instructions: 

• In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic and brown sugar.

• Marinate 20 minutes at room temperature. Heat a grill or grill pan over high heat.

• Remove steak from marinate, coat with vegetable oil, and season generously with salt and pepper.

• Grill until desired doneness, 3 minutes per side for medium-rare. Let rest 5 to 10 minutes, then slice against the grain.

• Arrange salad: In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak.

• Drizzle with dressing and gently toss.

Grilled Shrimp Tacos with Sriracha slaw

*Serves 4

Per Serving: Calories 243, Protein 32g, Total Fat 10g, Carbs 10g, Fiber 4.5g

Ingredients: 

• 1/8 c. extra-virgin olive oil

• 3 tbsp. freshly chopped cilantro

• Juice of 3 limes, divided

• kosher salt

• Freshly ground black pepper

• 1 lb. large shrimp, peeled and deveined

• 1/4 head red cabbage, shredded

• 1/4 c. Walden Farms Mayo*

• 1 tbsp. sriracha

• 1/4 cup corn

• 4 medium low carb tortillas

Instructions: 

• In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper.

• Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes.

• Meanwhile, make slaw: In a large bowl, toss cabbage with Walden Farms mayo, remaining lime juice and Sriracha. Season with salt.

• Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side.

• Grill tortillas until charred, 1 minute per side.

• Serve shrimp in tortillas with slaw and corn.

Chipotle Chicken Tostadas w/ Pineapple Salsa

*Serves 3

Per Serving: Calories 215, Protein 14g, Total Fat 11g, Carbs 13g, Fiber 2g

Ingredients: 

• For the pineapple salsa

• 1 cup diced fresh pineapple

• 1/8 cup finely diced red onion

• 1/2 tbsp finely diced jalapeño

• 1 tbsps fresh lime juice

• 1/2 garlic clove, minced

• 1/2 tbsp chopped fresh cilantro

• 1/2 tsp olive oil

• For the chipotle chicken

• 1/2 tbsp olive oil

• 6 oz ground chicken

• 1 tsp chipotle chili powder

• Freshly ground salt and pepper

• 1/8 cup fat free chicken broth

• 1/2 tbsp tomato paste

• To assemble

• 3 flat tostada shells

• 1 avocado, mashed

• 1/4 cup shredded purple cabbage

• 1/8 cup chopped fresh cilantro

Instructions: 

• Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

• In a bowl, toss together the pineapple, onion, jalapeño, lime juice, garlic, cilantro, avocado oil and salt. Refrigerate until ready to serve.

• In a large skillet, heat the oil over medium-high heat. Add the ground chicken, chipotle chili powder, salt and pepper. Cook the chicken, breaking up the meat until it is brown, about 7 minutes.

• Drain off any excess fat from the pan. Reduce the heat to medium and add the chicken broth and tomato paste and stir to combine. Cook for about 2 more minutes.

• Remove from heat. Place tortillas in a single layer on baking sheet. Lightly spray the tops of tortillas with nonstick cooking spray. Bake until golden brown and crisp.

• Carefully spread the mashed avocado on top of each tortilla. Sprinkle with the shredded cabbage and a big scoop of chipotle chicken. Top with the pineapple salsa and cilantro.

Chicken, Strawberry & Spinach Salad w/ Avocado

*Serves 2

Per Serving: Calories 218, Protein 12.5g, Total Fat 10g, Carbs 11g, Fiber 5g

Ingredients: 

• 4oz skinless chicken breasts

• 2.5 oz fresh spinach

• 4 oz fresh strawberries

• 1/2 avocado

• 1/8 cup Feta cheese, crumbles, reduced fat

• 1 tbsp almonds, sliced

• 1/8 cup red onion, chopped

• Walden Farms balsamic vinaigrette*

Instructions: 

• Pound out chicken breast to an even thickness.

• Season with salt & pepper and place on George foreman grill for 20 minutes or until cooked through.

• Arrange the spinach, strawberries and red onion in a bowl.

• Lightly toss with dressing. Add the avocado, sliced chicken and top with feta and almond slices. Serve immediately.

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 Parmesan Rolls

*Serves 4

Per Serving: Calories 259, Protein 27g, Total Fat 4.5g, Carbs 28g, Fiber 1.5g

Ingredients: 

• For the dough:

• 1 cup all purpose flour, plus more for dusting (5 oz)

• 1 1/2 teaspoons baking powder

• 1/2 teaspoon kosher salt

• 1 cup Stonyfield non-fat Greek yogurt, not regular, drained if there’s any liquid

• For the filling:

• 8 ounces organic grilled chicken breast, sliced

• 1/2 cup marinara sauce

• 3/4 cup shredded part-skim mozzarella cheese

• For the egg wash:

• 1 large egg

• sesame seeds

Instructions: 

• In a medium bowl combine flour, baking powder and salt, whisk well.

• Add yogurt and mix with a fork until well combined, it will look like small crumbles.

• Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until smooth, no lumps. The dough will be tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).

• Preheat the oven 425F.

• Line a sheet pan with a silicone mat. Assemble the rolls: Divide into 4 equal balls.

• Sprinkle a work surface and rolling pin with flour and roll the dough out into thin rounds, 7in in diameter.

• Spread 1 tbsp of marinara down the center of the circle in a strip, top with 1/2 cup of the chicken (2 oz) 1 tbsp more marinara sauce and 3 tbsp of cheese.

• Fold the right side of the dough over the top of the chicken then repeat with the left side.

• Brush the top with egg wash and sprinkle with sesame seeds. Bake until golden, 20 minutes.

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.

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.