*Serves 1
Per Serving: Calories 199, Protein 27g, Total Fat 4.5g, Carbs 24g, Fiber 13.5g
1 Container Vanilla Greek Yogurt, Nonfat
1/2 cup ProGranola® Vanilla Cinnamon Cluster*
12 Raspberries
Instructions:
Layer the following in a cup; 1/4 cup ProGranola, half the container of greek yogurt, 6 raspberries, and repeat.
*Serves 3
Per Serving: Calories 235, Protein 22g, Total Fat 9g, Carbs 11g
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.
*Serves 3
Per Serving: Calories 245, Protein 25.5g, Total Fat 3g, Carbs 28g
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.
*Serves 4
Per Serving: Calories 226, Protein 23g, Total Fat 5g, Carbs 23g, Fiber 4g
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.
*Serves 1
Per Serving: Calories 196, Protein 33g, Total Fat 6g, Carbs 17g, Fiber 12.5g
3 oz Chicken Breast
2 slices of Tomato
1/4 cup Fresh Spinach
Instructions:
Grill chicken breast on George Foreman grill or BBQ.
Stack all ingredients onto Smartbun® and top with any of our Walden Farms condiments for additional flavor.
*Serves 1
Per Serving: Calories 225, Protein 35g, Total Fat 6g, Carbs 22g, Fiber 13.5g
3 oz Tuna, in water
1 slice Sharp Cheddar Cheese, Fat Free
2 slices of Tomato
1/2 Celery Stalk, chopped
1/2 Green Onion, chopped
1/4 tsp Lemon Juice
Salt & pepper to taste
Instructions:
Preheat oven to 400°F.
Combine tuna salad ingredients (tuna, celery, onion, mayo, lemon juice, salt & pepper) in a small bowl and mix well.
Place the Smartbun® halves on a baking sheet and broil 2-3 minutes or until they start to brown. Remove from the oven.
Divide the tuna mixture over the buns.Top with tomato slices and cheddar cheese.
Bake 10-15 minutes or until cheese is melted. Broil 1 minute if desired.
*Serves 2
Per Serving: Calories 200, Protein 33g, Total Fat 6g, Carbs 16g, Fiber 12g
6oz chicken breast
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.
*Serves 1
Per Serving: Calories 221, Protein 28g, Total Fat 8.5g, Carbs 19g, Fiber 12g
2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free
1 Jimmy Dean Fully Cooked Turkey Sausage Patty
2 large egg whites
1 slice American Cheese, Fat Free
Instructions:
Cook turkey sausage patty and bacon as directed on packaging.
Cook egg whites over medium high eat on stove.
Stack it up on your Smartbun® and put back on the stovetop and heat until cheese has melted.
*Serves 1
Per Serving: Calories 249, Protein 28.5g, Total Fat 9.5g, Carbs 20g, Fiber 12g
2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free
3oz Ground Beef Sirloin Burger, 90% Lean
2 slices Red Onion
1 lettuce leaf
2 slices Sharp Cheddar Cheese, Fat Free
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.
*Serves 4
Per Serving: Calories 256, Protein 20g, Total Fat 6.5g, Carbs 24g, Fiber 3g
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.
*Serves 4
Per Serving: Calories 280, Protein 32g, Total Fat 9g, Carbs 18g, Fiber 8g
2 16 oz skinless, boneless chicken breasts
1 tbsp taco seasoning
1/2 tsp cumin
1 cup canned black beans, rinsed
1 cup chunky salsa
6 cups chopped romaine
1/4 cup reduced fat Mexican cheese blend
4 tbsp avocado & cilantro dressing*
Instructions:
Place the chicken in the slow cooker and season with taco seasoning and cumin.
Pour the beans over the chicken and top with salsa.
Cover and cook on LOW for 4 hours, or until the chicken is tender and easily shreds with 2 forks. Shred the chicken and combine with the beans and sauce, keep warm until ready to eat.
To make the salad, place 1 1/2 cups lettuce on each plate, top 3/4 cup chicken and bean mixture, 1 tbsp cheese and 4 tbsp creamy avocado dressing.
*Avocado & Cilantro Dressing:
Scoop 1 avocado into a blender. Add 1/2 cup almond milk, 1/4 cup cilantro leaves, 1/2 tsp. garlic powder, salt, and pepper.
Blend/process until smooth. Add additional almond milk, 1 tablespoon at a time, to thin the dressing until it reaches desired consistency. Taste and adjust seasonings.
*Serves 4
Per Serving: Calories 187, Protein 27g, Total Fat 2g, Carbs 12g
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.
*Serves 2
Per Serving (1 wrap): Calories 150, Protein 17.5g, Total Fat 5g, Carbs 9g, Fiber 3g
chicken breast tenders, cut into cubes (6oz)
1 large egg
1 tsp paprika
1/4 tsp garlic powder
1/4 tsp salt
4 leaves romaine lettuce, rinsed
1/2 avocado, diced
1 roma tomato, diced
1/4 cup red cabbage, thinly sliced
1/4 cup onion, diced
handful of cilantro
Instructions:
Preheat oven to 400 degrees F and prepare a baking sheet with parchment paper OR an air fryer with non-stick spray.
Place the crushed chips, paprika, garlic powder and salt into a bowl and stir until combined.
Scramble egg in a separate bowl.
Coat the chicken cubes with egg and toss each piece in the chip mixture until completely coated.
Transfer to the baking sheet or air fryer basket.
Cook in the oven for 14-17 minutes or the air fryer for 12-14 minutes.
Assembled tacos with chicken, avocado, diced tomato, onion, cabbage and cilantro.
Top with your favorite hot sauce and enjoy!
*Serves 4
Per Serving: Calories 148, Protein 18g, Total Fat 2.5g, Carbs 14.5g
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.
*Serves 4
Per Serving: Calories 192, Protein 22g, Total Fat 10g, Carbs 3g
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.
*Serves 4
Per Serving: Calories 260, Protein 33.5g, Total Fat 7g, Carbs 29g, Fiber 18.5g
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.
*Serves 8
Per Serving: Calories 164, Protein 12g, Total Fat 4g, Carbs 15g, Fiber 6g
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!
*Serves 8
Per Serving: Calories 187, Protein 22g, Total Fat 8g, Carbs 5g, Fiber 2g
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.
*Serves 8
Per Serving: Calories 315, Protein 32g, Total Fat 10g, Carbs 15g, Fiber 7g
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
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!
*Serves 2
Per Serving: Calories 211, Protein 25g, Total Fat 8g, Carbs 8.5g, Fiber 2.5g
1/2 lb Asparagus
5oz Shrimp
1 1/2 tbsp I Can’t Believe It’s Not Butter, Light
1 Garlic Clove, minced
1 tbsp shallot, chopped
2 slices Turkey Bacon, crumbled
1 tbsp Parmesan Cheese
1/4 cup Nonfat Plain Greek Yogurt
1/4 Whole Milk
Cook noodles according to package directions.
Steam the asparagus until tender but firm. Set aside to cool, then cut into 2 inch pieces.
In a skillet, melt butter. Add shallot and garlic and stir until softened. Add turkey bacon and shrimp. Stir to combine.
Mix yogurt and milk together to get cream like constancy. Add cream to skillet, bring to a simmer and cook for several minutes until the sauce thickens slightly. Season with salt and pepper.
Add asparagus and noodles. Sprinkle parmesan cheese on top. Enjoy!
