Pork Tenderloin w/ Honey Balsamic Glaze

*Serves 4

Per Serving: Calories 187, Protein 27g, Total Fat 2g, Carbs 12g

Ingredients: 

• 1 pork tenderloin about 1 lb

  1 teaspoon garlic powder

  1 teaspoon dried parsley

  1/2 teaspoon salt

  1/4 teaspoon black pepper

  1/4 teaspoon onion powder

  1/4 teaspoon paprika

  1/3 cup low sodium chicken broth

  2 tablespoons honey

  3 tablespoons balsamic vinegar

  1 tablespoon ketchup

  2 teaspoons corn starch

Instructions: 

• If your pork tenderloin is longer than your slow cooker, cut it in half crosswise.

• In a medium bowl, whisk together the broth, honey, balsamic vinegar, ketchup and corn starch and pour into the slow cooker.

• In a small bowl, combine garlic, parsley, salt, pepper, onion powder and paprika. Rub over all sides of the pork tenderloin and place in the slow cooker.

• Cover and cook on high for 1.5-2 hours, or low for 4 hours.

• Move tenderloin from the slow cooker to a cutting board and let rest for 5 minutes before slicing. If desired, add additional corn starch and water to the juices to thicken further.

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.

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!

Cheeseburger Lettuce Wraps

Per Serving (Serves 2) : Calories 244.5, Carbs 6 g, Protein 32 g, Total Fat 9 g

Ingredients: 

• 6 oz. ground beef 95 % lean

• 1/2 pkt. HealthyWeight Beef Pasta Soup

• 2 slices Lisanatti Cheddar Cheese

• 2 large lettuce leaves

• 1/4 medium tomato, sliced

• Walden Farms condiments

Instructions:

• Preheat the oven to 350 degrees.

• In a small bowl, combine the ground beef and 1/2 packet of HealthyWeight Beef Pasta Soup mix

• Mix well.

• Shape into 2 patties.

• Place in a greased baking dish.

• Bake, uncovered at 350 degrees for 30-35 minutes or until meat is no longer pink.

• Remove from oven, place one slice of cheese on each patty and cook for an additional 5 minutes.

• Place each burger on a large piece of lettuce.

• top with tomato and wrap the lettuce up over the top and serve.

• Add your choice of Walden Farms condiments.

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.

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.

Ranch Pork Chops & Veggies

*Serves 1

Per Serving: Calories 295, Protein 31g, Total Fat 3.5g, Carbs 15.5g

Ingredients: 

• 3 oz. pork chop

• 3 oz. baby red potatoes, halved

• 3 oz. green beans, trimmed

• 1/4 tbsp. olive oil

• 1/2 tbsp. ranch seasoning

• 1 garlic clove, minced

• salt & pepper to taste

• 2 tbsp chopped fresh parsley

Instructions: 

• Preheat oven to 400º.

• Lightly  coat baking sheet with nonstick spray. 

• Place pork chop, potatoes and green beans in a single layer onto the prepared baking sheet.

• Drizzle with olive oil and sprinkle with ranch seasoning and garlic; season with salt and pepper, to taste.

• Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 140 degrees F, about 20-22 minutes.

•  Then broil for 2-3 minutes, or until caramelized and slightly charred. 

• Garnished with parsley, if desired.

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 Chicken Fajitas

*Serves 9 

Per Serving(about 3/4 cup): Calories 224, Protein 30g, Total Fat 7.8g, Carbs 7.5g, Fiber 1.2g

Ingredients: 

• 2 lbs boneless skinless chicken breast halves

• 1 (14.5 oz) can petite diced tomatoes with green chilies

• 1 red, orange and green bell pepper, julienned

• 1 large yellow onion , halved and sliced

• 4 cloves garlic , minced

• 2 1/2 tsp chili powder

• 2 tsp ground cumin

• 1 tsp paprika

• 3/4 tsp ground coriander

• 1 tsp salt

• 3/4 tsp pepper

• 2 Tbsp fresh lime juice

• 1 Tbsp honey

Instructions: 

• Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.

• In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.

• Cover and cook on HIGH heat 3 - 4 hours or low heat 6 - 8 hours, until chicken has cooked through and veggies are tender (note that if you want to be able to cut chicken into strips cook more near lesser time on HIGH or LOW, otherwise it will probably just shred, which is also fine).

• Remove chicken, and cut into strips, or shred. Ladle out 1 cup of the broth in slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss and serve. 

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.

Spiced Chicken Tacos W/ Pomegranate Salsa

*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

• 1/2 tsp. ground cumin

• 1/4 tsp. garlic powder

• Dash chipotle chili powder

• Salt & pepper

• 1 tsp. olive oil

• 1 large boneless, skinless chicken breast

• 2 medium radishes

• 1/4 large avocado, diced

• 1 scallion

• 1/8 cup pomegranate seeds

• 1/2 tbsp. fresh lime juice

• 1/4 cup fresh cilantro leaves

• 4 small 4” flour tortillas

Instructions: 

• Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.

• In a small bowl, combine the cumin, garlic, chili powders, salt.

• Heat the oil in a medium skillet over medium heat.

• Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.

• Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.

• Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.

• Slice the chicken into 1/4-inch-thick pieces.

• Fill the tortillas with the chicken and top with the pomegranate salsa.

Baked Chicken Parmesan

*Serves 2 

Per Serving: Calories 232, Protein 42g, Total Fat 10g, Carbs 16g, Fiber 1.5g

Ingredients: 

• 1 (about 8 oz each) chicken breast, sliced in half lengthwise to make 2

• 1/4 seasoned whole wheat bread crumbs

• 1/8 cup grated parmesan cheese

• 1 tbsp I Can’t Believe It’s Not Butter Light

• 1/4 cup reduced fat mozzarella cheese

• 1/2 cup marinara sauce

• 1/2 cup grape tomatoes, sliced

• 1 bag Angel Hair Miracle Noodle*

Instructions: 

• Preheat oven to 450°F.

• Spray a large baking sheet lightly with spray.

• Combine breadcrumbs and parmesan cheese in a bowl.

• Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.

• Place on baking sheet and repeat with the remaining chicken.

• Lightly spray a little more oil on top and bake in the oven for 25 minutes.

• Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.

• Bake 5 more minutes or until cheese is melted. Meanwhile cook noodles as package directs, top noodles with remaining sauce and add chicken to the top. Garnish as desired.

Turkey & Swiss Sloppy Joes

*Serving size: 1 Sandwich

Calories 400, Protein 34g, Total Fat 5g, Carbs 36g, Fiber 8g

Ingredients: 

• 1 tbsp canola oil

• 12 oz ground turkey breast

• 2 cups thinly sliced kale

• 1 cup chopped onion

• 1 tbsp thyme

• 1 teaspoon garlic powder

• 4 oz pre-sliced mushrooms

• 1 1/2 cups reduced-fat milk

• 1 1/2 tbsp all-purpose flour

• 3/4 cup shredded Swiss cheese

• 4 whole-wheat buns

• salt & pepper to taste

Instructions: 

• Heat oil in a large nonstick skillet over medium-high.

• Add turkey; cook 6 minutes or until browned, stirring to crumble.

• Add kale, onion, thyme, garlic powder, and mushrooms; cook 6 minutes, stirring occasionally.

• Whisk together milk and flour.

• Add milk mixture to pan; bring to a boil.

• Reduce heat to medium-low, and simmer 5 minutes or until thickened.

• Remove pan from heat; stir in cheese, pepper, and salt.

• Spoon about 3/4 cup turkey mixture onto each bun.

Skinny Sloppy Joe

Recipe makes one serving.  

Calories 275, Protein 35g, Total Fat 4.8g, Carbohydrates 31.5g.

Ingredients: 

• 1 Perfect 10 Bagel, sliced

• 1 Packet CarbEssentials Sloppy Joe Mix

• 1/8 Cup Low-Fat Mozzarella Cheese, Shredded

Instructions: 

• Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

• Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

• Spoon onto bagel and top with cheese.

Bourbon Chicken Skewers

Recipe makes 4 servings, 2 skewers is one serving.  

Calories 225, Protein 23g, Total Fat 5g, Carbohydrates 18g.

Ingredients: 

• 1/3 Cup Walden Farms Calorie Free BBQ Sauce

• 2 Tablespoons Brown Sugar

• 2 Tablespoons Bourbon

• 1/8 Teaspoon Salt

• 1 Teaspoon Apple Cider Vinegar

• 1 Tablespoon Reduced Sodium Soy Sauce

• 1 Pound Skinless, Boneless Chicken Thighs, Cut Into 1 inch Chunks

• 1 Medium Zucchini, Cut Into 1 inch Thick Pieces

• 4 Green Onions, Cut Into 2 inch Long Pieces

Instructions: 

• In a small saucepan, combine BBQ sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt. Bring to a boil; reduce heat and simmer 3-5 minutes or until thickened; remove from heat.

• On eight 8-10 inch skewers, alternately thread chicken, zucchini, and green onions, leaving 1/4 inch between the pieces.

• Brush with sauce mixture.

• For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 5 minutes. Turn and brush with remaining sauce. Grill 5-7 minutes more or until chicken is no longer pink, turning occasionally.

Maple-Glazed Chicken Breast

Recipe makes 1 serving.  

Calories 197, Protein 26g, Total Fat 3g, Carbohydrates 15g.

Ingredients: 

• 1 Tablespoon Pure Maple Syrup

• 1 1/2 Teaspoon Reduced-Sodium Soy Sauce

• 1 Teaspoon Lemon Juice

• 1/2 Garlic Clove, Minced

• 1/2 Teaspoon Fresh Ginger, Minced

• 1/8 Teaspoon Freshly Ground Pepper

• 1 (3 ounce) Boneless, Skinless Chicken Breast

Instructions: 

• Whisk syrup, soy sauce, lemon juice, garlic, ginger, and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.

• Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.

• Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Chili-Rubbed Steak & Pan Salsa

Recipe makes 1 serving.  

Calories 192, Protein 26g, Total Fat 8g, Carbohydrates 4g, Fiber: 1g.

Ingredients: 

• 3 Ounces of Rib-Eye Steak

• 1/2 Teaspoon Chili Powder

• 1/4 Teaspoon Kosher Salt, Divided

• 1/2 Teaspoon Extra-Virgin Olive Oil

• 1 Plum Tomatoes, Diced

• 1 Teaspoon Lime Juice

• 1 1/2 Teaspoon Fresh Cilantro, Chopped

Instructions: 

• Sprinkle both sides of steak with chili powder and 1/8 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steak and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steak to a plate, cover with foil and let rest while you make the salsa.

• Add tomatoes, lime juice, and the remaining 1/8 teaspoon salt to the pan and cook, stirring often, until the tomateos soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steak. Serve the steak topped with the salsa.