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.

Sweet Potato Chili w/ Turkey

*Serves 6

Per Serving (1.5 cups): Calories 243, Protein 20g, Total Fat 6g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 pound lean ground turkey

• 1 small onion, chopped

• 2 cups chicken broth

• 1 can (15 ounces) sweet potato puree or canned pumpkin

• 1 can (4 ounces) chopped green chiles

• 1 tablespoon chili powder

• 1 teaspoon garlic powder

• 1 teaspoon ground cumin

• 1 teaspoon curry powder

• 1/2 teaspoon dried oregano

• 1/2 teaspoon salt

• 1 can (15-1/2 ounces) great northern beans, rinsed and drained

Instructions: 

• In a large skillet, cook turkey and onion over medium heat until turkey is no longer pink and onion is tender, 5-7 minutes, breaking up turkey into crumbles; drain. Transfer to a 3- or 4-qt. slow cooker.

• Stir in broth, sweet potato puree, chiles and seasonings. Cook, covered, on low 4-5 hours. Stir in beans; cook until heated through, about 1 hour. If desired, top with sour cream, cilantro and red onions. Freeze option: Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add broth if necessary.

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.

Busy Day Soup

*Serves 3

Per Serving: Calories 245, Protein 25.5g, Total Fat 3g, Carbs 28g

Ingredients: 

• 1/2 lb ground beef

  1/2 package onion soup mix

  3/4 cup mixed frozen vegetables

  2.5 cups water

  1/2 28oz can diced tomatoes

  1/2 cup macaroni, uncooked

Instructions: 

• In a large soup pot, brown ground beef. Drain fat.

  Pour in water, onion soup mix and tomatoes with juice. Simmer for 1 hour on medium low.

• Add macaroni and frozen vegetables. Stir in 1/2 Unjury packet until well combined and cook 15 minutes longer on medium heat. Serve hot.

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.

Seasoned Creamy Chicken

*Serves 1

Per Serving: Calories 168, Carbs 10g, Protein 27g, Total Fat 2g

Ingredients: 

• 1 pkt CarbEssentials Creamy Chicken Soup w/ Vegetables Mix*

• 2/3 cup water

• 1/4 cup each (Oregano, Basil & Garlic Powder)

• 1 tbsp dried onion flakes

• 1 tbsp fat free cream cheese

• 1/2 breast boneless skinless chicken breast, cubed & cooked

Instructions: 

• Prepare soup as directed on package, adding oregano, basil, garlic powder, onion flakes, cream cheese and COOKED chicken cubes; stir until well blended.

• Microwave on medium-low for 2–4 minutes or until hot; stir again and serve.

Lemon-Garlic Marinated Shrimp

*Serves 8

Per Serving(4 shrimp): Calories 101, Carbs 2g, Protein 15g, Total Fat 4g

Ingredients: 

• 1¼ pounds cooked shrimp

• 3 tablespoons minced garlic

• ¼ cup lemon juice

• ¼ cup minced fresh parsley

• 2 tablespoons extra-virgin olive oil

• salt & pepper to taste

Instructions: 

• Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute.

• Add lemon juice, parsley, salt and pepper.

• Toss with shrimp in a large bowl.

• Chill until ready to serve. Make Ahead Tip: Cover and refrigerate for up to 2 hours.

Protein-Packed Spinach & Artichoke Dip

*Serves 4

Per Serving: Calories 115, Carbs 10g, Protein 9g, Total Fat 1g, Fiber 6.5g

Ingredients: 

• 8 oz 0% (fat-free) greek yogurt

• 8 oz 1% no-salt added, non-fat cottage cheese

• 1 10 oz package of frozen spinach, thaw and press all water out of it

• 1 14 oz can quartered artichoke hearts (in water, not marinated)

• 1 5 oz can water chestnuts, diced

• 1 packet ranch dips seasoning

• 2 cloves fresh garlic

Instructions: 

• Preheat oven to 350 degrees. In a food processor (or blender) process cottage cheese until completely smooth.

• Add in greek yogurt and ranch seasoning.

• Peel and smash garlic cloves with the flat edge of a knife and add to food processor.

• Strain all water out of spinach and add to processor and process until smooth.

• Strain as much water out of artichoke hearts as possible... this is important so you don't get a watery dip. Add artichoke hearts to processor and pulse until combined...don't over process!

• Transfer dip into a bowl.

• Dice up water chestnuts make sure excess water is strained out before adding to dip. stir until mixed in and transfer to a oven safe dish.

• Sprinkle the top with shredded parmesan cheese and place in the oven for 20-25 min or until cheese begins to brown and bubble on top. Serve with veggies!

Low Carb Mashed Potatoes

*Serves 6

Per Serving(1 cup): Calories 98, Carbs 15g, Protein 7.5g, Total Fat 1.5g, Fiber 2.5g

Ingredients: 

• 2 cups red potatoes, diced

• 4 large cloves garlic, peeled and quartered

• 1 large head cauliflower, separated into florets (about 4 cups)

• 1 1/2 tablespoons I Can’t Believe It’s Not Butter Lite

• 1 pkt or 1 scoop Unjury Protein Powder Chicken Soup Flavor

• 1/3 cup nonfat Greek yogurt

• Salt and pepper, to taste

• For the garnish: Fresh chives, chopped

Instructions: 

• Add diced potatoes and garlic to a large pot of boiling water, cook for about 10 minutes.

• Then add cauliflower; cook for an additional 7-10 minutes, or until both the potatoes and cauliflower are tender.

• Remove from heat, drain the contents of the pot, and transfer mixture to a large bowl.

• Put Unjury Protein Powder into 8oz of warm water, stir. (Don’t use very hot water or texture will be affected.)

• Add butter, Unjury, yogurt, salt, and pepper to the large bowl mixture.

• Using a hand mixer, whip to desired consistency.

• Garnish with fresh chives and serve.

Egg Drop Soup

*Serves 4

Per Serving(per loaf): Calories 160, Protein 27g, Total Fat 4g, Carbs 2g

Ingredients: 

• 4 Packet or

• 4 Scoop UNJURY® Chicken Soup Flavor*

• 4 Medium Eggs

• 4 Cups Water

Instructions: 

• Whisk the egg in a bowl. Set aside.

• Measure water into a microwave-safe mug. Place water in microwave and heat until simmering.

• Using a fork, slowly mix the whisked egg into the water until the egg forms a stringy consistency.

• Let the water-and-egg mixture cool to 140° F.

• Once the water-and-egg mixture has cooled, slowly whisk in UNJURY until well combined.

Warm-Me-Up Turkey Chili

*Serves 4

Per Serving: Calories 272, Protein 30g, Total Fat 4g, Carbs 38g, Fiber 12g

Ingredients: 

• 1 tablespoons olive oil

• 1/2 pounds ground turkey

• 1/2 cup chopped onion

• 1/2 cup celery stalks, chopped

• 1/2 cup green or red bell pepper, seeded and chopped

• 1/2 cup poblano chile peppers, seeded and chopped

• 3 tsp minced garlic 1 tablespoons ground cumin

• 1/2 tablespoon chili powder

• 1/2 tablespoon dried oregano dash of crushed red pepper

• 1/2 can (28oz) tomato puree

• 1 cans (28oz) diced tomatoes

• 1/2 can (15oz) black beans, rinsed and drained

• 1/2 can (15oz) can pinto beans, rinsed and drained

Instructions: 

• In a large pan heat oil over medium-high heat.

• Add ground turkey; cook and stir until browned.

• Remove half of the turkey. Add onion, celery, peppers and garlic. Cook for 5–6 minutes or until the onion is tender, stirring occasionally.

• Stir in cumin, chili powder, oregano, crushed red pepper and salt. Cook and stir for 2 minutes more.

• Return turkey to pan. Add tomato puree and undrained tomatoes to pan; stir to combine. Bring to boiling; reduce heat.

• Simmer, covered, for 30 minutes, stirring occasionally. Stir in the drained black and pinto beans. Simmer, covered, for 10 minutes more. Season to taste.

Mini Meatloaf

*Serves 4

Per Serving(per loaf): Calories 295, Protein 36g, Total Fat 8g, Carbs 19g

Ingredients: 

• 1/2 teaspoon vegetable oil

• 1/2 onion, chopped

• 1 garlic cloves, minced

• 1/4 teaspoon dried thyme

• 1/4 cup ketchup

• 1 tablespoons packed light brown sugar

• 2 teaspoons apple cider vinegar

• 1 egg

• 1/4 cup skim milk

• 1 teaspoons Dijon mustard

• 1 teaspoons Worcestershire

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1/8 teaspoon hot sauce

• 1/2 pound lean ground beef

• 1/2 pound lean ground turkey

• 1/2 cup fresh whole-wheat breadcrumbs

• 1/8 cup fresh parsley, chopped

Instructions: 

• Preheat oven to 350° F.

• Heat oil in a large nonstick skillet over medium-high heat. Add the onion and cook until soft, about 5 minutes.

• Stir in the garlic and thyme cook for about 15 seconds. Set aside to cool.

• Meanwhile combine the ketchup, brown sugar and vinegar, set aside.

• In a separate bowl, mix the egg, milk, mustard, Worcestershire, salt, pepper and hot sauce.

• In a large bowl, mix the meats together and add the breadcrumbs, parsley, onion mixture and egg mixture until evenly combined and it no longer sticks to the side of the bowl.

• Line a baking sheet with foil and lightly coat with cooking spray. With wet hands, shape the meat mixture into 4 (4 x 2-inch) loaves and space evenly on the sheet.

• Cook for 45 minutes.

Chocolate Pumpkin Spice Latte

*Serves 1

Per Serving: Calories 150, Protein 25g, Total Fat 0g, Carbs 12g

Ingredients: 

• 1 Packet or 1 Scoop UNJURY® Chocolate Classic or Splendor

• 1 Tablespoon Canned Pumpkin (not pumpkin pie filling)

• ¼ Teaspoon Pumpkin Pie Spice (cinnamon, nutmeg, allspice)

• ½ Cup Skim Milk

• ½ Cup Coffee

Instructions: 

• Brew coffee and allow to cool to below 140° F.

• Combine all ingredients in a blender.

• Blend until smooth.

• Warm in microwave (but not exceeding 140° F).

• Stir, and enjoy!

Pumpkin Pie Tarts

*Serves 1 

Per Serving: Calories 142, Protein 11g, Total Fat 7g, Carbs 11g

Ingredients: 

Filling: 

• 1 Oh Yeah! One Pumpkin Pie Bar

• 1/4 scoop Quest Vanilla Protein Powder

• 6 tablespoons unsweetened almond milk

• 1/2 cup pumpkin purée

• 1/4 cup zero-calorie sweetner

Tart Shell:

• 1/2 scoop Quest Vanilla Protein Powder

• 1 tablespoon cold butter

• 2 tablespoons oat flour

• 1 tablespoon almond flour

• 1 tablespoon cold water

• 1/2 teaspoon zero-calorie sweetener

• 4 (3-inch) tart molds

Instructions: 

• Filling: In a microwave-safe bowl, add unwrapped Quest Bar® and almond milk. Microwave for 1 minute. In a blender, add melted mixture, Quest Protein Powder, pumpkin purée and sweetener. Blend for 10 seconds, or until smooth.

• Place in refrigerator for 10 minutes.

• Tart Shell: Preheat oven to 350°F. Cut butter into tiny cubes. In a medium bowl, add Quest Protein Powder®, butter, oat our, almond our, water, sweetener and salt. Knead until a ball of dough is formed.

• Wrap dough ball in plastic wrap and refrigerate for 30 minutes.

• Remove dough and cut into 4 equal parts. Press dough into each mold. Bake for 8 minutes.

• Let cool for 2 minutes. Remove shells from molds and invert onto a nonstick baking sheet. Bake for 6 minutes.

• Assembly: Divide lling into tart shells. Bake for 6 minutes. Let cool for 5 minutes.

• Refrigerate for at least 20 minutes before serving

Fall Spice Latte

Recipe makes 1 serving; 1 serving is 1 ¼ cups.

Calories 150, Calories from Protein 100 (67%), Protein 25 g, Total Fat 0g, Carbohydrates 12g, Sugars 9g.

Ingredients:

• 1 Scoop or 1 Packet UNJURY® Vanilla

• 1/2 Cup Fairlife Reduced Fat Milk

• 1/2 Cup Brewed Coffee, Regular or Decaf

• 1 Teaspoon Cinnamon

• 1/4 Teaspoon Ginger

Instructions:

• Measure the milk into a microwave safe mug.

• Heat the skim milk in the microwave (below 140 degrees).

• Stir ½ cup Coffee (below 140 degrees) into warm skim milk.

• Slowly add 1 scoop or packet of Vanilla UNJURY® and stir until dissolved.

• Sprinkle cinnamon and ginger and mix well (amount of cinnamon and ginger may vary depending on your personal taste).

Pumpkin Pudding

Recipe makes 3 servings; 1 serving is ½ cup.

Calories 100, Calories from Protein 56 (56%), Protein 14g, Total Fat 0g, Carbohydrates 12g, Sugars 2g.

Ingredients:

• 2 Scoops or 2 Packets UNJURY® Vanilla

• 2 Tablespoons Canned Pumpkin (not pumpkin pie filling)

• 1 Package Jell-O Instant Vanilla Pudding Mix, Sugar Free, Fat Free

• 1/4 Teaspoon Pumpkin Pie Spice

• 3/4 Cup Water

Instructions:

• Empty the Jell-O Sugar Free Instant (Not Cooked) Dry Pudding Mix into a bowl.

• Add pumpkin pie spice to dry pudding mix.

• Blend spice and dry pudding mix thoroughly with a fork.

• Mix the UNJURY® Vanilla and water together.

• Pour the UNJURY® and water mix over the dry mix.

• Add 2 tbsp canned pumpkin.

• Stir/Beat until thoroughly mixed (a wire whisk or mixer works best).

• Place in small container and chill in the fridge.