Pumpkin Chili

*Serves 4

Per Serving (1 1/4 cup): Calories 281, Protein 25g, Total Fat 10g, Carbs 20g, Fiber 7g

Ingredients: 

• 1 medium onion, chopped

• 1 small green pepper, chopped

• 1 small sweet yellow pepper, chopped

• 1 tablespoon canola oil

• 1 garlic clove, minced

• 1 pound ground turkey

• 1 can (15 ounces) solid-pack pumpkin

• 1 can (14-1/2 ounces) diced tomatoes, undrained

• 4-1/2 teaspoons chili powder

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• CarbEssentials Double Bites Cheddar Cheese*

Instructions: 

• In a large skillet, saute the onion and green and yellow peppers in oil until tender. Add garlic; cook 1 minute longer. Crumble turkey into skillet. Cook over medium heat until meat is no longer pink.

• Transfer to a 3-qt. slow cooker. Stir in the pumpkin, tomatoes, chili powder, salt and pepper. Cover and cook on low for 7-9 hours. If desired, serve with toppings.

Rotisserie, BBQ Chicken Slider

*Serves 1

Per Serving: Calories 315, Protein 27g, Total Fat 5g, Carbs 35g, Fiber 1g

Ingredients: 

• 2 slider buns, wheat

• 2oz rotisserie chicken breast

• 1/4 cup shredded fat free Mozzarella cheese

• Walden Farms BBQ Sauce*

Instructions: 

• Place two open buns on oven safe pan.

• Preheat oven to 350 degrees.

• Combine shredded chicken and Walden Farms BBQ sauce in a bowl.

• Place half of the chicken on each slider and top with shredded cheese.

• Close bun and place in oven, heat for 12min.

Grilled Ham & Cheese Sandwich

*Serves 1

Per Serving: Calories 350, Protein 46g, Total Fat 8g, Carbs 36g, Fiber 4.5g

Ingredients: 

• 2 slices whole wheat bread

• 6 slices ham, fat free

• 2 slices American cheese, fat free

• 1 tbsp mustard

Instructions: 

• Preheat a pan over medium heat.

• Spread each slice with mustard.

• Stack with American cheese, and ribbon your meat onto your sandwich.

• Don't just lay the meat at — it makes for a at sandwich.

• Spread butter on the outside of the bread before it goes into the pan, which ensures it will be perfectly golden brown.

• Place in the pan; cover with lid to ensure the cheese melts without over-toasting the exterior, 2 to 3 minutes.

• Flip, cover again and cook until the cheese is melted and the sandwich is golden brown, 2 to 3 minutes. Enjoy!

Apple Chicken Quesadilla

*Serves 2

Per Serving: Calories 190, Protein 24g, Total Fat 7g, Carbs 17g, Fiber 10g

Ingredients: 

• 2 Low carb Tortilla

• 4oz rotisserie chicken breast

• 1/2 cup shredded fat free Mozzarella cheese

• 1/2 apple, thinly sliced

Instructions: 

• Heat the tortilla until puffy on skillet.

• Add cheese and then chicken to half the tortilla (chicken on top).

• Fold the tortilla over like an omelet, and press down on the folded tortilla with the spatula.

• Lower the heat to medium. Once you see cheese is melted, remove quesadilla to a cutting board.

• Open it wide and layer on apple slices.

• Fold tortilla back again and cut into 3 triangles.

Peanut Butter & Kay's Banana Pops

*Serves 2

Per Serving: Calories 145, Protein 11g, Total Fat 2g, Carbs 25, Fiber 5g

Ingredients: 

• 1 medium banana, halved

• 4 tbsp PB2 Peanut Butter*

• 1 cup Kay’s Cereal*

Instructions: 

• Skewer banana halves on popsicle sticks.

• Make PB2 as as instructed on container.

• Cover with peanut butter and roll in cereal.

• Serve immediately or freeze on a parchment-paper-lined baking sheet until firm, about 2 hours.

Lean Turkey Sloppy Joes

*Serves 4

Per Serving: Calories 148, Protein 18g, Total Fat 2.5g, Carbs 14.5g

Ingredients: 

• 1 teaspoons olive oil

• 1 small onion, diced

• 2 garlic cloves, chopped

• 1 red pepper, diced

• 1 pound extra lean ground turkey

• Salt, pepper & red pepper flakes

• 1 cup (8 oz) tomato sauce

• 1/2 cup bbq sauce of choice

• 1 teaspoon Worcestershire sauce

• 1 teaspoon chili powder

• 3 tablespoons tomato paste

• 1 teaspoon Frank's Hot Sauce or Tabasco

• 1 tablespoon brown sugar, if desired

• 3 whole wheat hamburger buns

Instructions: 

• Heat olive oil in large skillet over medium heat.

• Once oil is shimmering, add red bell pepper, onion and garlic and cook until the onion is tender and garlic is fragrant, about 4 minutes.

• Transfer the vegetables to a bowl and set aside.

• Keep heat on and use the same skillet to cook your turkey. Next add ground turkey to the skillet. Break up the meat and spread it around the pan. Season generously with salt and pepper and cook 8-10 minutes or until the turkey is cooked and no longer pink.

• Next stir in tomato sauce, a pinch of red pepper flakes, bbq sauce, Worcestershire, chili powder, tomato paste, and hot sauce to the skillet with the meat.

• Add in the vegetables and stir to combine. Reduce heat to medium low and simmer 15-20 minutes. Taste and adjust seasonings as necessary.

• Serve on 1/2 of one whole wheat hamburger bun.

Homemade Chicken Nuggets

*Serves 4

Per Serving: Calories 192, Protein 22g, Total Fat 10g, Carbs 3g

Ingredients: 

• 2 chicken breasts, boneless and skinless (8oz)

• ½ cup almond flour

• 1 tbsp. Italian seasoning

• 1/2 tbsp. extra virgin olive oil

• ½ tsp. salt

• ½ tsp. pepper

Instructions: 

• Preheat oven to 400 F.

• Prepare a large baking sheet with parchment paper.

• In a bowl, stir together the almond flour, Italian seasoning, salt, and pepper.

• Cut any remaining fat off the chicken breasts. Then slice into 1-inch thick pieces.

• In a bowl whisk the egg. Place each piece into the egg bowl and then the bowl with the flour and cover completely. Then transfer to the prepared baking sheet.

• Bake for 20 minutes, then turn the broiler on and place under the broiler 3-4 minutes to make the outside crispy.

• Serve immediately with mustard or hot sauce.

Chicken Taco Bowls

*Serves 4

Per Serving: Calories 260, Protein 33.5g, Total Fat 7g, Carbs 29g, Fiber 18.5g

Ingredients: 

• 8 6-inch low carb flour tortillas

• Olive Oil cooking spray

• 8 oz boneless, skinless chicken breast, cut into ½-inch pieces

• 1 teaspoon garlic powder

• 1 tablespoon olive oil

• 1 cup prepared salsa

• ½ cup shredded sharp non-fat cheddar cheese

• ½ cup reduced-fat sour cream

• 1 cup thinly sliced lettuce

• 1 medium tomato, chopped

• 2 tablespoons sliced black olives

Instructions: 

• Preheat oven to 375°F.

• Cover with a damp paper towel & heat tortillas in microwave 20 sec.

• Coat each side of 4 tortillas with cooking spray. (Keep the remaining 4 tortillas covered.)

• Turn a 12-cup muffin tin upside down. Nestle a tortilla in the space between 4 cups to form a "bowl”. Repeat, making 4 bowls total. Bake until firm and beginning to brown, about 15 minutes. Repeat with the remaining 4 tortillas.

• Meanwhile, toss chicken with garlic powder & salt in a bowl. Heat oil in a large skillet over medium-high heat. Add the chicken & cook, stirring, until it is no longer pink on the outside, about 3 minutes.

• Add salsa and cook, stirring, until the chicken is no longer pink in the middle, about 3 minutes more. Cover and remove from the heat.

• Fill each tortilla bowl with about ¼ cup of the chicken mixture. Top with 1 tbsp each cheese and sour cream, 2 tbps each lettuce and tomato & a few olives.