Prep Time: 5 minutes Cook Time: 20 minutes Yield: 24-27 Ingredients 1 pound grass-fed ground beef 1 pound ground turkey (check for no added ingredients) 1 egg, room temperature 2 tablespoons italian seasoning 1/2 teaspoon salt 1/2 cup almond flour 2 tablespoons coconut aminos Instructions Preheat the oven to 400° and line a sheet tray […]
Ingredients 4-8 boneless skinless chicken breasts (or 1 rotisserie chicken) Bay leaves Peppercorn 1-2 onions Celery Red seedless grapes Sliced almonds Light mayo Salt Pepper Instructions Fill a deep pot with water, add the chicken with 2 halved onions, 3-5 bay leaves, salt and 2-3 tablespoons of whole peppercorns for flavor. Remove once cooked. Let […]
(makes 4 servings) Ingredients For the meatballs: 1/2 poundground beef 1/2 poundground pork 2 clovesof garlic, minced 1/2 cup breadcrumbs 1 egg 1/2 cup Parmesan cheese 1/2 tablespoon dried parsley (or 2 tablespoons minced fresh parsley) 1/8 teaspoonsalt Black pepper to taste Splash of milk 1/4 cupolive oil For the sauce: 1/2 yellow onion, diced […]
Prep Time: 10 Min Cook Time: 5 Hours Serves 6 Ingredients 2 lbs. sirloin steak or boneless beef chuck roast, sliced thin 1 cup beef broth 1/2 cup low sodium soy sauce 1/4 cup brown sugar 1 Tablespoon sesame oil 3 garlic cloves, minced 4 Tablespoons cornstarch 4 Tablespoons water 1 (12 oz.) bag frozen broccoli florets […]
Ingredients 1 green bell pepper, chopped 1 yellow onion, chopped 2 tablespoons olive oil 2 tablespoons chicken stock (optional) 1 pound ground beef 3 tablespoons taco seasoning 2 large roma (plum) tomatoes, chopped 1/2 teaspoon salt 1 (8 ounce) package shredded Cheddar cheese 12 large romaine lettuce leaves Side of sour cream (optional) Instructions 1. […]
Serves 8 / Prep 15 min / Cook 4 h 5 min Ingredients 1 pound ground beef 1 tablespoon chopped garlic 1 teaspoon garlic powder 1 teaspoon salt 1/2 teaspoon ground black pepper 2 (24 ounce) jars prepared pasta sauce 1 teaspoon Italian seasoning 1 teaspoon dried basil 1 teaspoon dried oregano 1 (25 ounce) […]
Ingredients 1 cans of black refried beans 1 small can of chipotle peppers in adobo sauce Chorizo – I used a small amount large eggs… How ever many you want per person. I typically can only eat 2. Tortillas- I do small flour ones Manchago- or whatever cheese you want Avocado Chunky salsa Instructions Heated […]
Ingredients For the shrimp: 8-10 large shrimp, thawed and deveined ¼ cup Blue Diamond Bold Sriracha Almonds 1 tbsp flour ¼ tsp salt ¼ tsp black pepper 1 tsp dried parsley 1 large egg white 2 tbsp vegetable oil For the salad: 2 cups romaine lettuce, chopped 1 cup grape tomatoes, cut in half (or […]
8 servings Ingredients 1/2 onion 1 rotisserie chicken 1 pack Tortillaland fresh tortillas 1 package Green Enchilada Sauce 1 block Monterey Jack Instructions Spray 13″ x 9″ baking dish Carmelize 1/2 onion Shred rotisserie chicken and mix with onion Warm up tortillas on stovetop (per package instrux) Mix handful of chicken into tortilla, add a […]
Total Time: 18 min. Prep Time: 15 min. Cooking Time: 3 min. Yield: 4 servings, 2 tacos each Ingredients 1½ tsp. olive oil 2 cloves garlic, crushed ¾ tsp. ground cumin, divided use ½ tsp. ground chili powder 1 lb. raw medium shrimp, cleaned, deveined ¼ cup nonfat plain Greek yogurt 1 tsp. finely chopped […]
Total Time: 35 min. Prep Time: 10 min. Cooking Time: 25 min. Yield: 3 servings Ingredients 2 tsp. olive oil 1 small onion, chopped 1 (14.5-oz.) can diced tomatoes or 2 tomatoes, diced 1 (4-oz.) can diced green chiles or 1/2 jalapeno, seeded and chopped ½ tsp. ground chili powder ¼ tsp. sea salt 1 […]
Total Time: 25 min. Prep Time: 10 min. Cooking Time: 15 min. Yield: 10 servings Ingredients 2 medium ripe avocados 2 Tbsp. fresh lime juice 1 dash sea salt (or Himalayan salt) 1 dash ground black pepper 8 oz low-fat plain Greek yogurt 2 tsp. all-natural taco seasoning, no salt added 1 (15-oz) can nonfat […]
Serves 1 Ingredients 2 eggs, hard boiled 1/4 avocado, finely chopped 1 tsp lemon juice 1 tablespoon boiled corn 2 cherry tomatoes chopped 1 tsp extra virgin olive oil 1-2 tsp yellow mustard Salt + pepper to taste (optional) 1 slice bread, 1/2 whole wheat English muffin, Triscuit crackers (optional) Instructions Mix chopped avocado and […]
Ingredients SOUP INGREDIENTS: (serves 6) 4 large tomatoes, halved and seeded 2 medium sweet bell peppers, halved and seeded 1/2 sweet onion, cut into 1/2 inch pieces 1 (15oz) – Canned Fire Roasted Diced Tomatoes 1-2 tsp of Coconut Oil 1 cup Vegetable Broth 1 tbsp – Dried Basil 1 tbsp – Italian Seasoning 2 […]
Serves 4 Ingredients 1 lb Lean Group Turkey Meat 3/4 cup Sweet Pepper (chopped) 1/2 cup Onion (chopped) 6 Garlic Cloves (minced) 1/2 cup Tomato Sauce 1/2 cup Shoepeg Corn 2 Tbsp Homemade Taco Seasoning Homemade salsa 8 Corn Tortillas Optional: Cheese Instructions In a large skillet, brown ground turkey, sweet pepper, onion, and garlic […]
Ingredients Chicken Tenderloins (4oz), cooked and sliced 1/4 Sweet Pepper, sliced 1/4 White Onion, sliced thin Taco Seasoning 1/4 cup Water 5-6 Cherry Tomatoes, sliced 1/4 Avocado, chopped 2 Corn Tortillas Instructions Preheat oven to 400. In a medium saute pan, cook peppers and onions over medium heat until tender. Add cooked chicken and taco […]
Ingredients 1 lb – Ground Turkey 3 Cups – Baby Spinach 1 Large – Fennel Bulb 1 (15 oz) – Can Fire-Roasted Crushed Tomatoes 1 (15 oz) – Can Tomato Sauce 2 – Garlic Cloves (minced) 1 Tbsp – Dried Italian Seasoning 1 Cup – Water 8 oz – Dried Cut Ziti or Penne Pasta […]
Ingredients 2 lbs Chicken Breast (Cooked & Pulled) 1 (15oz) can White Shoepeg Corn 1 (15oz) can Black Beans 3-4 Tomatoes (diced) 8 Corn Tortilla Avocado Instructions Warm tortillas so they are pliable. Layer corn, beans, chicken, tomatoes, and avocado. 21 Day Fix Container Equivalents 1 Red = Chicken 1 Yellow = Corn Tortilla 1 […]
Makes 1 serving Ingredients 1 Whole Wheat Pita 2-3 Tbsp of Homemade Pizza Sauce (see recipe below) Fresh Mozzarella Handful of Spinach Leaves 1 Tomato, sliced Homemade Pizza Sauce (below) Homemade Pizza Sauce Ingredients 2 vine ripe tomatoes (about 2 cups chopped) 2 cloves garlic, chopped or pressed A half shallot, chopped Handful of fresh […]
6 servings Ingredients 1 (2 pound) pork tenderloin 1 (1 ounce) envelope dry onion soup mix 1 cup water 1 cup red wine 3 tablespoons minced garlic 3 tablespoons soy sauce 1/2 to 1 onion sliced ground black pepper & salt to taste Instructions Place pork tenderloin in a slow cooker with the contents of […]
Serves 10 Time involved: 50 minutes. Ingredients 1 (1-pound) box Israeli couscous or orzo 1 head cauliflower, florets broken into pieces 1 tablespoon curry powder 1 tablespoon turmeric 1 tablespoon ground cumin 1 tablespoon ground coriander 1 1/2 teaspoons salt, more to taste 1 teaspoon cayenne pepper, more to taste 3 tablespoons light brown sugar, […]
Ingredients 9 lasagna noodles, cooked 1 (10 ounce) package frozen chopped spinach, thawed and completely drained–I USED REGULAR SPINACH AND COOKED IT 1 (15 ounce) container fat free ricotta cheese 1/2 cup grated Parmesan cheese 1 egg 1/2 teaspoon minced garlic 1/2 teaspoon dried Italian seasonings salt and fresh pepper (optional) 1 chicken breast, cooked […]
Prep Time – 25 minutes Serves 4 Ingredients Crust: 1/2 cup whole wheat flour 1 cup wheat bran 1/4 tsp baking powder 1/4 tsp salt 1/2 cup water Pie: 1/2 lb 96% lean ground beef 1 small onion 2 cloves garlic 1 cup chopped mushrooms 1 large tomato 1/2 large green pepper 1/2 cup shredded mozzarella […]
Prep Time – 20 minutes Serves 2 Ingredients 3 cans chunk light tuna in water, drained (14 oz drained) 1/4 cup flax meal 4 scallions (green onions), minced 2 tbsp black mustard seeds 2 omega-3 eggs, beaten 1 tablespoon finely minced fresh cilantro 2 cloves garlic, chopped 1 tsp soy sauce Salt & pepper, to […]
Prep Time – 20 minutes Ingredients 1 lb salmon fillets cut into 2 pieces 20 large asparagus, trimmed 2 tbsp fresh rosemary leaves 1 tbsp olive oil 3 cloves garlic, chopped 2 tbsp fresh lemon juice Salt and fresh ground pepper, to taste Instructions Leaving the skin on the salmon, place skin side down on […]
Prep Time – 15 minutes Ingredients 10 oz salmon fillet (8 oz cooked) 2 tbsp pecan meal 2 big handfuls raw spinach (about 20 mature leafs) 1 tsp olive oil 1 tsp butter or coconut oil Salt & pepper, to taste Instructions To make the pecan meal, process whole pecans or pieces in a blender […]
Prep Time – 30 minutes Ingredients 1 lb raw sea scallops 2 pkgs frozen spinach (20 oz. total) 1 pkg (6 oz) sliced mushrooms 2 large carrots, sliced 4 tbsp diced shallots (or substitute with 8 chopped green onions) 8 tbsp plain yogurt (whole) 2 tbsp lemon juice 3 cloves diced garlic 1-inch cube ginger […]
Prep time: 45 minutes Serves: 6 Ingredients Crust: 1/2 cup whole wheat flour 1 cup wheat bran 1/4 tsp baking powder 1/4 tsp salt 1/2 cup water Pie: 1 cup tomato sauce, spiced with garlic, oregano and basil 1.5 cups cottage cheese 1 egg 8 oz canadian bacon 6 oz pineapple chunks, drained 1 medium […]
Serves 3-4 Ingredients 3 cups rice, prepared 1/2 pound boneless, skinless chicken breasts, cooked 1 cup peas & carrots, frozen 1 white onion, chopped 2 cloves garlic, minced 2 eggs 3 tablespoons sesame oil 1/4 cup soy sauce Instructions Prepare rice according to package instructions to yield 3 cups cooked rice. Heat sesame oil in […]
Prep Time: 15 minutes Serves: 2 Ingredients 12 oz grilled chicken breast, cubed 1/2 cup whole wheat couscous, dry 1 cup chicken broth Sun-dried tomatoes, about 20, chopped 2 medium tomatoes, chopped 1 medium onion, chopped 2 cloves garlic, finely chopped 1 can green peas, drained 1/3 cup whole plain yogurt 1 bay leaf 4 […]
Ingredients 1/2 tablespoon olive oil 2 to 3 green onions/ scallions, sliced (white and pale green parts only) 3 large eggs 1 tablespoon water 1 tablespoon chopped fresh cilantro leaves Salt and freshly ground black pepper 1/4 cup Mexican crema or sour cream 1/4 cup shredded Oaxaca or mozzarella cheese Instructions Preheat the oven to […]
YIELD: 4-6 SERVINGS Ingredients 1-2 tbsp. olive oil, divided 1 small sweet potato, peeled 1/2 c. black beans 1 small garlic clove 1/2 chipotle pepper in adobo 2 tsp. honey 1/2 c. stock 1/4 sweet onion 1/2 bell pepper 6 large eggs 1/4 c. + 2 tbsp. milk heaping 1/4 cup grated cheese, mix of […]
Prep time: 20 min Servings: 1 Ingredients 6 large egg whites (1 cup) 1 large egg (beaten) 4oz turkey sausage or ham 1 handful fresh spinach 1/2 cup sliced mushrooms 1/3 cup onion, chopped 1 slice cheese Instructions Stir-fry turkey, onions and mushrooms with olive oil cooking spray on medium-high heat for 5 minutes or until they […]
Prep Time – 10 minutes Cook time: 6 hours 30 mins Serves 4 Ingredients 1 lb. boneless, beef chuck roast, sliced into thin strips 1 cup beef consumme or beef broth 1⁄2 cup low sodium soy sauce 1⁄3 cup dark brown sugar 1 tbsp. sesame oil 3 garlic cloves, minced 2 tbsp. cornstarch Frozen broccoli […]
Serves: 4 Hands-on time: 20 minutes Total time: 20 minutes INGREDIENTS: 1 avocado, halved, pitted and peeled 1 clove garlic, minced Juice 1/2 lemon (about 4 tsp) 2 6.4-oz pouches cooked tuna in water 4 whole-wheat pitas (each 6 inches in diameter), halved and pockets opened 4 oz alfalfa sprouts 1 zucchini, thinly sliced into […]
Serves: 16 Hands-on time: 15 minutes Total time: 35 minutes INGREDIENTS: 1 medium onion, grated, divided 1 lb extra-lean ground turkey 2 tbsp low-sodium tamari soy sauce 1/2 tsp cinnamon 1/2 tsp fresh ground black pepper Olive oil cooking spray 16 small whole-wheat or multigrain rolls, cut in half 4 slices low-fat cheese, cut into […]
Serves: 4 Hands-on time: 35 minutes Total time: 35 minutes INGREDIENTS: 4 green onions, green parts only, minced 1 cup fresh pomegranate seeds Juice of 1/2 lemon 3/4 lb shrimp, peeled, deveined and tails removed 1 lb red leaf lettuce, chopped 3 slices whole-grain bread 1 egg white 1 tsp mustard powder 1/2 tsp ground […]
Serves: 4 Hands-on time: 35 minutes Total time: 45 minutes INGREDIENTS: 1 slice whole-grain bread 1/2 lb yellow potatoes, scrubbed 2 tbsp extra-virgin olive oil, divided 1/2 tsp sea salt 1 tsp dried dill 1/4 head of cabbage, thinly sliced 1 large carrot, peeled and grated 4 small radishes, halved and thinly sliced 1 large […]
Serves: 4 Hands-on time: 20 minutes Total time: 20 minutes INGREDIENTS: 8 oz whole-wheat spiral pasta 1 ear corn, husked 2 cloves garlic, minced 1/2 cup 2% small-curd cottage cheese 1 red bell pepper, minced 2 6.4-oz pouches cooked tuna in water 1 tbsp extra-virgin olive oil 1/4 tsp sea salt Fresh parsley for garnish, […]
Serves: 2 Makes: 2 pizzas Hands-on time: 10 minutes Total time: 18 to 20 minutes INGREDIENTS: 1/2 cup natural salt-free tomato sauce 1/4 to 1/2 tsp red pepper flakes, or to taste 2 or 3 medium cloves garlic, passed through a garlic press or very finely minced 2 whole-wheat, sprouted-wheat or gluten-free pitas 1 cup […]