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.

Broccoli & Tuna Rice Bake

*Serves 4

Per Serving: Calories 366, Protein 35g, Total Fat 11g, Carbs 20g, Fiber 1.6g

Ingredients: 

• 1 cup cooked rice

• 3 cans (15oz) tuna in water, drained well

• 2 cups broccoli, cut into small florets

• 1/2 cup grated low fat Mozzarella cheese

• 1/4 cup chopped fresh basil leaves

• 2 tbsp finely chopped fresh chives

• 8 eggs

• 1/3 cup milk

Instructions: 

• Preheat oven to 180C/160C fan-forced. Grease a 6cm-deep, 24cm round (top) pie dish.

• Place rice, tuna, broccoli, cheese, basil and chives in a bowl. Stir to combine.

• Spoon mixture into pie dish.

• Whisk eggs and milk together in a bowl. Season with salt and pepper. Pour over rice mixture.

• Tap dish on bench to remove air bubbles.

• Bake for 1 hour 10 minutes or until firm, covering with foil if over browning during cooking.

• Stand for 5 minutes. Cut into wedges. Serve.

Mango, Avocado Chicken Salad

*Serves 4

Per Serving: Calories 348, Protein 46g, Total Fat 10g, Carbs 15g, Fiber 4.5g

Ingredients: 

• 1.5 boneless skinless chicken breasts, poached and cut into bite-sized pieces

• 1 avocado, cubed

• 1 small mango, cubed

• 1 c. grape tomatoes, quartered

• 1/2 c. fresh or frozen corn

• 1/4 red onion, thinly sliced

• Walden Farms Honey Dijon

Instructions: 

• In a large bowl, combine salad ingredients and dressing.

• Gently toss until salad is coated in dressing, then season to taste with salt and pepper.

Greek Yogurt Chicken Salad stuffed peppers

*Serves 6

Per Serving: Calories 360, Protein 55g, Total Fat 10g, Carbs 15g

Ingredients: 

• 2/3 cup Greek yogurt

• 2 tbsp Dijon mustard

• 2 tbsp seasoned rice vinegar

• Salt & pepper

• 1/3 cup chopped fresh parsley

• Breast meat from 1 rotisserie chicken, cubed

• 4 stalks celery, sliced

• 1 bunch scallions, sliced and divided

• 1 pint cherry tomatoes, quartered and divided

• ½ English cucumber, diced

• 3 bell peppers, halved and seeds removed

Instructions: 

• In a medium bowl, whisk together the Greek yogurt, mustard and rice vinegar; season to taste with salt and pepper.

• Stir in the parsley. Add the chicken, celery and three-quarters each of the scallions, tomatoes and cucumbers.

• Stir well to combine. Divide the chicken salad among the bell pepper boats; garnish with the remaining scallions, tomatoes and cucumbers.

Homestyle Chicken Noodle Soup

*Serves 6

Per Serving: Calories 282, Protein 30g, Total Fat 5g, Carbs 27g, Fiber 3g

Ingredients: 

• 2 teaspoons olive oil

• 3 medium carrots (thinly sliced)

• 2 medium ribs of celery, leaves discarded, thinly sliced

• 1 small onion (diced) 4 cups fat-free, low-sodium chicken broth

• 1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces.

• 3 cups water

• 3 tablespoons fresh Italian (at-leaf) parsley, minced.

• 1/2 teaspoon dried thyme (crumbled)

• 1/4 teaspoon salt

• 1/4 teaspoon Black pepper

• 6 ounces dried no-yolk noodles

Instructions: 

• Heat the oil in the pressure cooker on sauté.

• Cook the carrots, celery, and onion for 3 minutes, or until the carrots and celery are tender and the onion is soft, stirring frequently.

• Stir in the broth, chicken, water, parsley, thyme, salt, and pepper. Secure the lid.

• Cook on high pressure for 12 minutes. Allow the pressure to release naturally for 10 minutes, then quickly release any remaining pressure.

• Remove the pressure cooker lid. Set the pressure cooker to sauté.

• Heat until the soup comes to a simmer.

• Stir in the noodles. Cook for 8 to 10 minutes, or until the noodles are tender, stirring frequently.

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.

Chipotle Corn Pizza

*Serves 8

Per Serving: Calories 164, Protein 12g, Total Fat 4g, Carbs 15g, Fiber 6g

Ingredients: 

• 1 chicken breast

• 2 tsp taco seasoning or chili powder

• pinch of salt

• 1/2 tbsp olive oil

• 1 mama Mary’s Thin & Crispy 12” Crust

• 1 can chipotles in adobe sauce

• 1 cup shredded cheddar cheese

• 1 small can pizza sauce

• 3/4 cup mini bocconcini balls, sliced

• 1/2 red pepper, diced

• 1 small red onion, diced

• 1/2 cup corn

• 1/3 cup cilantro, chopped

• red chili flakes, for garnish

Instructions: 

• Preheat BBQ to high heat (500 F).

• Cut raw chicken breasts in half, then coat each piece in taco seasoning, olive oil and a bit of salt, rubbing all over chicken well.

• Grill for 10–15 min, flipping once. Remove from heat once cooked and slice up once cooled.

• Turn BBQ to med-low heat (400 F).

• Meanwhile, prepare pizza toppings. Mix 1 tbsp adobe sauce with pizza sauce and spread over pizza crust.

• Top with cheddar cheese and spread re pepper, red onion and corn all over pizza.

• Add a bit of salt to season, and then add chicken and top with bocconcini cheese slices.

• Place pizza on the grill (making sure heat is much lower) and cook for 10 minutes, or until cheese is melted. Remove from heat and top with cilantro and red chili flakes.

• Cut with a pizza cutter & enjoy!

BBQ Salmon & Avocado Salsa

*Serves 8

Per Serving: Calories 187, Protein 22g, Total Fat 8g, Carbs 5g, Fiber 2g

Ingredients: 

• 4 frozen or fresh salmon filets

• olive oil

• brown sugar

• salt & pepper to taste

  Avocado Salsa

• 2 avocados, diced

• 2 red peppers, diced

• 2 yellow peppers, diced

• 2 small red onions, diced

• juice of 2 limes

• 3/4 cup cilantro, chopped

• 1 tsp salt

• 3/4 tsp red chili flakes

Instructions: 

• Preheat BBQ to med-high heat.

• Brush salmon with a little bit of olive oil, then brown sugar. Season with salt & pepper then put on the grill skin-side down for 10–12 min, watching carefully.

• Meanwhile, mix together the salsa.

• Remove salmon from the grill and toss with salsa.

Grilled Chicken & Ranch BLT Salad

*Serves 8

Per Serving: Calories 315, Protein 32g, Total Fat 10g, Carbs 15g, Fiber 7g

Ingredients: 

• 4 chicken breasts

• 2 packages baby kale

• 2 heads Romaine lettuce

• 2 red onions, sliced

• 1 avocado, sliced

• 16 slices low fat turkey bacon

• 2 cups bocconcini cheese, sliced in half

• 2 cups heirloom cherry tomatoes, sliced in half

• 1 cup Walden Farms Balsamic Vinaigrette

• Walden Farms Ranch

Instructions: 

• Preheat BBQ to med-high heat.

• Slice chicken breasts in half lengthwise. Place in a large plastic bag with Balsamic Vinaigrette, mix well, letting sit for 10 min or so.

• Meanwhile, add romaine and baby kale to a large bowl, then add cherry tomatoes, bocconcini, red onions and sliced avocado.

• BBQ chicken for 4–5 min per side. Remove from BBQ and set aside, then slice when cooled slightly.

• Meanwhile, cook turkey bacon (5–7 min on med-high heat, flipping occasionally). Add chicken, toss with ranch dressing and serve!

Spinach & Mushroom Quiche Cups

Recipe makes 6 servings, 2 quiche cups per serving.

Calories 224, Total Fat 10.5g, Protein 18g, Carbohydrates 11g, Fiber 2.5g.

Ingredients: 

• 1–1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup water

• 1 tbsp olive oil

• 1/2 cup white mushrooms (chopped)

• 1/4 cup diced red onion

• 2 cups (fresh) baby spinach leaves

• 4 eggs +4 egg whites

• 1/4 cup almond milk

• 6 pieces turkey bacon, cooked & chopped

• 1/3 cup shredded Swiss cheese

• salt & pepper to taste

• Instructions: 

• Put FlapJacked mix and seasoning in a bowl and whisk together. Add in water and stir until you have a thick, sticky dough. Place in the refrigerator.

• Place a large skillet over medium heat.

• Add the oil, mushrooms, onion, and season to taste with salt and pepper. Cook until onion are soft and the mushrooms are dry and lightly browned (10 minutes.)

• Add in spinach, stir and remove from heat (until slightly wilted). Set aside to cool slightly.

• Remove the dough from the refrigerator and cut into 12 equal pieces.

• Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray.

• Heat oven to 375˚F. Press and flatten each piece of dough against the rim of the cups of the muffin tin (the dough should fill out about half of the cup) and set aside.

• Whisk the eggs, egg whites, milk, and a pinch of salt and pepper until well combined. Stir in the cheese and chopped bacon, followed by the mushroom, onion and spinach mixture.

• Pour the egg mixture evenly between the muffin tins, filling each about halfway.

• Place in the oven and bake for about 20 minutes (until quiches are golden brown on top and set in the middle).

• Remove from the oven and let the pan cool for 10 minutes. Serve and ENJOY!

Microwave Egg & Veggie Sandwich

*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

• 1 Healthy Grain Perfect 10 Bagel*

• 3/4 cup egg whites

• 10-15 fresh spinach leaves

• 1 oz Garlic & Herb Lisanatti Almond Cheese*

• 2 slices tomato

• 2 slices avocado

• salt & pepper

• hot sauce if desired

Instructions: 

• Toast bagel in the toaster. 

•  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

• Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

• Smear cheese on toasted bagel and add slices of tomato. 

• Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

• Season with hot sauce if desired.

Surf'n Turf Foil Packs

*Serves 1

Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g

Ingredients: 

• 1.5 oz. sirloin steak, cut into 1" cubes

• 1.5 oz. shrimp, cleaned and deveined

• 1/2 ear of corn, each cut into 2 pieces

• 1/4 c. grape tomatoes

• 1/4 small red onion, cut into thick slices

• 1/4 lime, sliced into wedge

• 1/2 garlic cloves, thinly sliced

• 1 tsp. Old Bay Seasoning

• 1 tsp. of fresh thyme leaves

• dash of. cumin

Instructions: 

• Preheat grill over high heat. Cut 1 sheet of foil (12 inches long). 

• Cut 1 sheet of foil (12 inches long).

• Put steak, shrimp, corn, tomatoes, red onion, lime wedge, and garlic into foil pack. 

• Drizzle with olive oil and sprinkle with Old Bay, fresh thyme, cumin, and black pepper.

• Fold the foil packet crosswise  over mixture to completely cover the food. 

• Roll top and bottom edges to seal. 

• Place foil packet on the grill for about 6 to 8 minutes per side.

California Grilled Chicken

*Serves 1

Per Serving: Calories 251, Protein 29g, Total Fat 3g, Carbs 13g, Fiber 2.5g

Ingredients: 

• 1 (3oz) boneless skinless chicken breast

• 1/4 c. Walden Farms balsamic vinaigrette*

• dash of garlic powder

• 1/2 tbsp. honey

• 1/2 tsp. Italian seasoning

• 1 slice slim cut mozzarella

• 1 slice avocado

• 1 slice tomato

• 1/2 tbsp. sliced basil

• Balsamic glaze, for drizzling

Instructions: 

• In a small bowl, whisk together balsamic vinegar, garlic powder, honey, and Italian seasoning. 

• Pour over chicken breasts and marinate 20 minutes. 

• Heat grill to medium high. Grill chicken until internal temperature reaches 170ºF. 

• Top chicken with mozzarella, avocado, and tomato and cover grill to melt, 2 minutes. 

• Garnish with basil and drizzle with balsamic glaze.

Turkey Sliders

*Serves 14

Per Serving (1 Slide): Calories 138, Protein 12.5g, Total Fat 8.5g, Carbs 2.5g

Ingredients: 

• 1.5 lbs ground turkey

• 2 eggs, large

• 1/2 small onion, minced

• 1 garlic clove, grated

• salt & pepper

• 1 head of butter lettuce, rinsed & separated

• 3 medium tomatoes, sliced

• 1 small red onion, sliced

• 3 oz pepper jack cheese

• Ketchup and mustard

Instructions: 

• In a medium bowl, add turkey, eggs, onion, garlic, salt and pepper; mix well with your hands. 

•  Using 1/4c. measuring cup, scoop meat mixture and form a patty 3 inch in diameter. 

• Place in a skillet and repeat with the rest. Cover and cook for about 4 minutes, flip over and cook uncovered another 3-4 minutes. 

• Once cooked top all with a small slice of cheese, cover and let cheese melt on low, about 4-5 minutes. 

• To assemble turkey sliders: Take 2 pieces of lettuce, overlap their ends and form a pocket.

•  Place turkey patty inside, top with a squirt of ketchup and mustard, tomato slice and red onion. 

• Fold lettuce on top and stick long wooden pick in the middle holding all ingredients together. 

Rainbow Chicken & Veggies

*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

• 1.5 cup cherry tomatoes

• 1 cup zucchini, chopped

• 1 cup broccoli florets

• 1 yellow bell pepper, thinly sliced

• 1/2 cup red onion, cut into wedges

• 1.5 cups boneless skinless chicken breast, cubed

• 1 bag Rice Miracle Noodle®

Marinade

• 1 tbsp extra-virgin olive oil

• juice of 1 lime

• 1/8 cup cilantro, fresh chopped

• salt & pepper

Instructions: 

• Preheat oven to 400 degrees.

• On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

• In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

• Whisk until combined.

• Pour marinade over veggies and chicken and season with more salt and pepper.

• Toss until completely combined.

• Bake until vegetables are tender and chicken is cooked through, 25 minutes.

• Cook Miracle Noodle Rice as directed on package.

• Divide cooked rice among 2 containers and top with roasted veggies and chicken. 

Chicken Veggie Skewers W/ Macaroni & Cheese

*Serves 2 

Per Serving: Calories 322, Protein 38g, Total Fat 2.5g, Carbs 20.5g, Fiber 2.5g

Ingredients: 

• 1 Pkt. CarbEssentials Macaroni & Cheese

• 1/4 tsp garlic powder

• 1/2 tsp Italian seasoning

• 1/4 each yellow, red, & green bell peppers, chopped

• 1.5 cups skinless chicken breast, chopped

• bamboo skewers

• 1/2 tbsp extra-virgin olive oil

Instructions: 

• Cook CarbEssentials Macaroni & Cheese according to packaging instructions.

• In a bowl, whisk together olive oil, garlic powder, Italian seasoning & a pinch of salt & pepper.

• Add bell peppers & chicken, toss with tongs until coated.

• Thread the chicken and bell peppers onto skewers.

• Heat a large grill pan over medium heat. Add skewers to pan and cook until chicken is charred and peppers are tender, 4 minutes per side.

• Remove from pan. Plate skewers and serve with CarbEssentials Macaroni & Cheese.

Slow-Cooker Veggie Omelette

*Serves 4 

Per Serving: Calories 142, Protein 10g, Total Fat 7g, Carbs 8g, Fiber 1g

Ingredients: 

• 6 eggs

• 1/2- cup milk

• 1/4 teaspoon salt

• fresh ground pepper , to taste

• 1/8 teaspoon garlic powder , or to taste

• 1/8 teaspoon chili powder , or to taste

• 1 cup broccoli florets

• 1 red bell pepper , thinly sliced

• 1 small yellow onion , finely chopped

• 1 garlic clove , minced

• GARNISH OPTIONAL

• shredded cheese 2 tbsp (low-fat)

• chopped tomatoes

• chopped onions

• fresh parsley

Instructions: 

• Lightly grease the inside of the slow cooker/crock pot with cooking spray; set aside.

• In a large mixing bowl combine eggs, milk, salt, pepper, garlic powder and chili powder; using egg beaters or a whisk, beat the mixture until mixed and well combined.

• Add broccoli florets, sliced peppers, onions and garlic to the slow cooker; stir in the egg-mixture.

• Cover and cook on HIGH for 2 hours. Start checking at 1 hour 30 minutes. Omelette is done when eggs are set.

• Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese is melted.

• Turn off the slow cooker.

• Cut the omelette into slices.

• Transfer to a serving plate.

• Garnish with chopped tomatoes, chopped onions and fresh parsley.

• Serve.

Slow-Cooker Beef Stew

*Serves 4 

Per Serving: Calories 317, Protein 35g, Total Fat 9g, Carbs 22g, Fiber 4g

Ingredients: 

• 12 ounces small red potatoes, quartered

• 4 medium carrots, cut into ½ inch pieces

• 1 small red onion, cut into wedges

• 1 pound beef stew meat

• 1 (10.75 ounce) can condensed cream of mushroom or cream of celery soup

• 1 cup beef broth

• ½ teaspoon dried marjoram or dried thyme, crushed

• 1 (9 ounce) package frozen cut green beans, thawed

Instructions: 

• In a 3- ½- or 4-quart slow cooker place potatoes, carrots, onion, stew meat, soup, beef broth, and marjoram. Stir to combine.

• Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4- ½ hours.

• If using low-heat setting, turn to high-heat setting. Stir in thawed green beans. Cover and cook for 15 minutes more or just until green beans are tender.

Slow-Cooker Mediterranean Chicken & Orzo

*Serves 4 

Per Serving: Calories 378, Protein 29g, Total Fat 5g, Carbs 29g, Fiber 7g

Ingredients: 

• 1 pound boneless, skinless chicken breasts, trimmed

• 1 cup low-sodium chicken broth

• 2 medium tomatoes, chopped

• 1 medium onion, halved and sliced

• Zest and juice of 1 lemon

• 1 teaspoon herbes de Provence

• ½ teaspoon salt

• ½ teaspoon ground pepper

• ¾ cup whole-wheat orzo

• ⅓ cup quartered black or green olives

• 2 tablespoons chopped fresh parsley

Instructions: 

• Cut each chicken breast half into 4 pieces.

• Combine the chicken, broth, tomatoes, onion, lemon zest, lemon juice, herbs de Provence, salt and pepper in a 6-quart slow cooker.

• Cook on High for 2 hours or on Low for 4 hours.

• Stir in orzo and olives; cook for 30 minutes more.

• Let cool slightly. Sprinkle with parsley.