Recipes

Updated December 2013

Recipes from Tonya’s FB Page Journey to Health with Tonya Contents Just Good to Know Stuff................................................................................................................................ 4 Homemade Coffee Creamer – Over 2 Dozen Flavor Varieties! .................................................................... 9 Smoothies ................................................................................................................................................... 11 Peanut Butter Banana Oatmeal Smoothie Recipe .................................................................................. 11 Pomegranate Berry Smoothie~............................................................................................................... 12 5 Weight Loss Smoothies You Wouldn't Imagine That Aid in Fast Weight Loss ..................................... 13 CLEAN YOUR KIDNEYS!............................................................................................................................ 14 Home remedies to flush fat fast: ................................................................................................................ 17 Beef! ............................................................................................................................................................ 18 Crock Pot Beef Tacos (gluten free) ......................................................................................................... 18 Chicken Dishes ............................................................................................................................................ 19 Loaded Cauliflower and Buffalo Chicken Casserole:............................................................................... 19 Chicken Breasts Stuffed with Pepper Jack Cheese & Spinach ................................................................ 20 Melt in Your Mouth Chicken Breast....4 boneless chicken breast halves ............................................... 21 Balsamic chicken bake ............................................................................................................................ 22 Kickin’ Chicken ........................................................................................................................................ 23 CHICKEN WITH PASTA & MUSHROOMS ................................................................................................. 24 Chicken, Broccoli, and Artichoke Divan .................................................................................................. 25 Thai Chicken Kabobs ............................................................................................................................... 26 Breaded Chicken Cutlets Recipe!.•♥•

☆................................................................................................. 27

SLOW-COOKER SALSA CHICKEN!............................................................................................................. 28 GARLIC & LEMON CHICKEN W/GREEN BEANS & RED POTATOES! ......................................................... 29 KFC SECRET RECIPE DISOVERED!! ........................................................................................................... 30 Santa Fe Chicken ..................................................................................................................................... 31 Pork Dishes.................................................................................................................................................. 32 BACON BEEF ROLLS ................................................................................................................................. 32 Slow Cooker Creamy Paprika Pork .......................................................................................................... 33 SLOW COOKER DIABETIC FRIENDLY PULLED PORK SANDWICH.............................................................. 34 Recipes (Rev 5)

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Updated December 2013 Spinach Pork Tenderloin ......................................................................................................................... 35 Slow Cooker Mexican Pulled Pork .......................................................................................................... 36 Low Carb Cucumber Subs!!!! ...................................................................................................................... 37 Seafood Delights ......................................................................................................................................... 38 Ruth's Chris New Orleans-Style BBQ Shrimp .......................................................................................... 38 ALMOND-TOPPED FISH ........................................................................................................................... 39 Pineapple Shrimp and Quinoa ................................................................................................................ 40 Pizza’s .......................................................................................................................................................... 41 Fontina, Caramelized-Onion, and Pancetta Pizza ................................................................................... 41 No dough pizza........................................................................................................................................ 42 4 Layer Pizza Dip ..................................................................................................................................... 43 GLUTEN FREE HEALTHY PIZZA ................................................................................................................. 44 PIZZA CHICKEN ---- For all the low carbers, pair with a salad and perfect!! ........................................... 45 Spaghetti Dishes.......................................................................................................................................... 46 Baked Margherita Spaghetti Squash....................................................................................................... 46 Spaghetti Squash with Parmesan ........................................................................................................... 47 Skinny Mac and Alfredo .............................................................................................................................. 48 Cauliflower Patties = YUM YUM! ................................................................................................................ 49 JUST LIKE STUFFED BAKED POTATOES ........................................................................................................ 50 Cheesy Egg Casserole .................................................................................................................................. 51 ROASTED BROCCOLI .................................................................................................................................... 52 CRISPY CABBAGE ......................................................................................................................................... 53 Stuffed Zucchini .......................................................................................................................................... 54 ZUCCHINI BURGERS .................................................................................................................................... 55 Zucchini Lasagna (Lasagne) - Low Carb ....................................................................................................... 56 Broiled Zucchini (or eggplant) ..................................................................................................................... 57 Crispy Zucchini ............................................................................................................................................ 58 Quinoa Kale Patties ..................................................................................................................................... 59 Cheddar Spinach Frittata ............................................................................................................................ 60 Salads .......................................................................................................................................................... 61 ~*~Weight Watchers Creamy BLT pasta salad (7 points)~*~ ................................................................. 61 Parmesan Vegetable Salad...................................................................................................................... 62 Recipes (Rev 5)

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Updated December 2013 Skinny Fruit & Yogurt Salad..................................................................................................................... 63 Greek-like Salad!!! .................................................................................................................................. 64 Cucumber Cups Stuffed with Spicy Crab ( Recipe Below ) .......................................................................... 65 Simple and delicious homemade Salsa: ...................................................................................................... 66 Garden Fresh Bruschetta ............................................................................................................................ 67 Oopsie bread: YUMMMMM ....................................................................................................................... 68 Cheesy Garlic Cauliflower Cheese Sticks..................................................................................................... 69 Cauliflower Breadsticks! Hardly any calories for the whole pan! ............................................................... 70 Sweet Potato Baked Home Fries -RECIPE FROM WE HEART VEGAN.......................................................... 71 Desserts....................................................................................................................................................... 72 Oatmeal Banana Raisin Cookies.............................................................................................................. 72 Paleo and Gluten Free Apple Crisp ......................................................................................................... 74

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Just Good to Know Stuff

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Jazz up your water, tea, seltzer water, and lemonade

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Homemade Coffee Creamer – Over 2 Dozen Flavor Varieties! Ingredients for “Base” recipe Ok, so for whatever flavor of creamer you want, you start off with the same basic ‘base’ recipe. • 14oz sweetened condensed milk • 1 3/4 cup milk or cream (whole, lowfat, skim, almond, soy, heavy cream, half & half etc – whatever your preference, however the more fat, the more creaminess) Mix the ingredients together well. I like to add them to a mason jar and shake it like crazy. You could also opt to use an old (washed) creamer container. French Vanilla Creamer • 2 teaspoons vanilla extract OR vanilla coffee syrup

Vanilla Bean Coffee Creamer • 2 teaspoons vanilla bean paste

Chocolate • 2-3 tablespoons chocolate syrup • (1 tsp vanilla extract, optional)

Chocolate Almond • 1 tablespoon cocoa powder • 1 teaspoon almond extract

Strudel • 1 tablespoon cinnamon • 1 teaspoon vanilla extract • 1 teaspoon almond extract

Vanilla Caramel • 2 tablespoons caramel ice cream topping • 2 teaspoons vanilla extract

Chocolate Raspberry • 2 teaspoons cocoa powder • 2 tablespoons raspberry syrup

Irish Cream • 2 tablespoons chocolate syrup • 1 teaspoon instant coffee • 1-2 teaspoons vanilla extract • 1 teaspoon almond extract

Coconut • 2 teaspoons coconut extract

Samoa (like the Girl Scout Cookies) • 2 teaspoons coconut extract (or sub coconut milk or cream of coconut, heated & strained, for the milk/cream) • 2 tablespoons chocolate syrup • 2 tablespoons caramel ice cream topping

Peppermint Patty • 2 tablespoons chocolate syrup • 1 teaspoon peppermint extract

Cinnamon Vanilla • 2 teaspoons cinnamon • 2 teaspoons vanilla extract

Pumpkin Spice • 3 tablespoons pureed pumpkin • 1 teaspoon pumpkin pie spice • 4 tablespoons maple syrup 1 teaspoon vanilla extract

Honey Vanilla • 1/4 cup honey • 2 teaspoons vanilla extract

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Updated December 2013 Almond Joy • 1-2 teaspoons coconut extract (or sub coconut milk or cream of coconut if you heat it first, strained, in place of the milk & extract) • 1 teaspoon almond extract • 2 tablespoons chocolate syrup

Sweet Cream • Use 1 3/4 cups of heavy cream instead of the milk in the base recipe • 2 teaspoons vanilla extract OR the inside of a vanilla bean, scraped • 1 teaspoon almond extract

Chocolate Orange • 2 tablespoons chocolate syrup • 1-2 teaspoons orange extract

Hazelnut • 2 teaspoons hazelnut extract

Chocolate Hazelnut • 2 tablespoons chocolate syrup • 2 teaspoons hazelnut extract

Cinnamon Cake • 2 teaspoons cinnamon • 2 teaspoons vanilla extract

Salted Caramel • 2-3 tablespoons caramel ice cream topping • 1/2 teaspoon salt

Eggnog ( replace milk in base recipe with equal amount of heavy cream) • 1 teaspoons vanilla extract • 2 teaspoons rum extract • 1 teaspoon ground nutmeg

Toasted Almond • 2 teaspoons almond extract

Directions & Tips: In all these recipes, anything that has a dry or thick ingredient (like cinnamon, honey, etc..) should be heated up with a small amount of your milk/cream from the base recipe so it can dissolve properly. You don’t want grainy creamer! Then, add the rest of the milk/cream along with the sweetened condensed milk. If you want really creamy creamer, use heavy cream instead of milk in your base recipe. I stick a piece of tape on my mason jar lid with the expiration date from the milk I used. I use this as a guideline as to when the creamer should be used by. Please feel free to play around with amounts of extracts and other ingredients used if you like stronger or less intense flavors!! And, let your imagination turn, and make up your own combinations. Use this as inspiration to create your very own perfect homemade flavored creamer!

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Smoothies Peanut Butter Banana Oatmeal Smoothie Recipe Ingredients: • 2 bananas sliced and frozen • 1/4 cup oats • 1/4 cup natural peanut butter • 3/4 cup skim milk or almond milk Put oats in blender and blend until they’re powdery. Add remaining ingredients and blend until there are no more chunks of frozen banana. Garnish with fresh banana slices if desired. *note: you can add flaxseed or chia seeds for extra nutrition!! Serves 2

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Pomegranate Berry Smoothie~ This berry smoothie is made with pomegranate juice and packs lots of satisfaction from banana and cottage cheese. About 3 1/2 cups for 2, 1 3/4-cup servings Ingredients: • 2 cups frozen mixed berries • 1 cup pomegranate juice • 1 medium banana • 1/2 cup nonfat cottage cheese • 1/2 cup water Preparation: Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately. Nutrition: Per serving: 206 calories; 1 g fat ( 0 g sat , 0 g mono ); 3 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 6 g protein; 6 g fiber; 133 mg sodium; 625 mg potassium. Nutrition Bonus: Vitamin C (39% daily value), Potassium (18% dv) Carbohydrate Servings: 2 1/2 Exchanges: 3 fruit, 1/2 nonfat milk

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5 Weight Loss Smoothies You Wouldn't Imagine That Aid in Fast Weight Loss Here are some surprising Detox smoothies you may not have imagined, that can help you on your way to Quick weight loss! Peanut butter and banana! This is a delicious, energy boosting smoothie, but the secret is in the amount of protein it provides, it will make you feel full and energized, so it is perfect before you go to the gym or in early in the morning to start the day! Take it instead of one meal per day. Do not overdo it. • Half of one banana • 1/2 cup smooth or crunchy low-fat peanut butter • 1/2 cup of almond milk Mocha Smoothie Oh, el chocolate! This is the perfect smoothie to feed those sweet cravings, and is still completely healthy. Take it in the afternoon or in the morning, all things in moderation! • 1/2 cup of low-fat vanilla frozen yogurt • 1 shot of espresso • 2 teaspoons of raw cocoa Watermelon Smoothie! Now, here is a smoothie you can’t go wrong with! Watermelon is approx. 90% water, and it is so low in calories and fat, you will want to drink this all day long. • 6 cups of chopped seedless watermelon • 1 cup of lemon sherbet, almond milk, or low-fat vanilla yogurt Perfect Detox Blueberries Smoothie! Blueberries are very high in antioxidants so trust me, you want to eat them all day long, and here is a perfect way to boost your metabolism early in the morning. It might be a little complicated, but definitely worth it. • 1/2 banana • 1/2 tablespoon of flaxseed oil or Coconut oil • 1/4 cup of frozen or fresh blueberries • Honey • 1 teaspoon of psyllium seed husks or Flax seed (optional) • 8 ounces of water Mango-Avocado Smoothie! Ok, don’t freak out, this is actually one of the best sources of good fat and it also gives the smoothie an amazing texture. This is a tropical treat that will embrace your mood and energy to the maximum level, this is a must try, that will eventually become a daily treat! • 1/4 cup cubed mangoes • 1/4 cup of ripe mashed avocado • 1/2 cup of natural mango juice • 1/4 cup of fat-free vanilla yogurt or almond milk • 1 tablespoon of lime juice

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CLEAN YOUR KIDNEYS! Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body. With time, the salt accumulates and this needs to undergo cleaning treatments and how are we going to overcome this? It is very easy, first take a bunch of parsley or Cilantro (Coriander Leaves ) and wash it clean Then cut it in small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and keep it inside refrigerator to cool. Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination also you will be able to notice the difference which you never felt before. Parsley (Cilantro) is known as best cleaning treatment for kidneys and it is natural!

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Home remedies to flush fat fast: 1. Lemon n Honey with Lukewarm Water: Mix quarter of a lemon with lukewarm water and honey. Drink this concoction early in the morning empty stomach every day. This drink keeps your bowel movements clear and also gives you a clear skin. 2. Green Tea: Green tea is rich in antioxidants that act as janitors of the body. But to get the best results from green tea, you must have it without sugar. 3. Bottle Gourd Juice: Bottle gourd is a very healthy vegetable. It is filling, rich in fiber and also has a cooling effect on your stomach. This fiber rich drink will keep you full for hours and add almost zero fats to your body. 4. Apple Cedar Vinegar: Apple cider vinegar is proven help for weight loss. You can mix apple cider vinegar with water or juice and drink it up. It improves digestion and also helps get rid of bad cholesterol. 5. Parsley Juice: Parsley is a herb that is excellent for the kidneys and has almost no fats at all. Having parsley juice is very filling way to cut down on calories and detoxify your body. 6. Cranberry Juice: Berries are rich in antioxidants and the abundant Vitamin C in them is very useful for weight loss. Have homemade cranberry juice with lemon or vinegar to burn fats and also get rid of toxins. 7. Maple Syrup n Water: Mix maple syrup in warm water and have it early in the morning. This drink is part of a famous detox diet that celebrities try. However, you do not need to stay on maple syrup and water for days. You can have this drink instead any one meal in the day. 8. Boiled Apple: Boiled apple has many health benefits. You get a fiber rich meal with a wealth of iron and other vital nutrients. It also easy to digest and filling. Being on a diet of fruits is one of the best ways to flush fats from your system. 9. Dandelion Tea: Dandelion tea is one the best natural diuretics available to us. It helps the body shed excess water weight. Besides it helps in bile production in also the liver and also flushes out fats in a healthy way. 10. Cayenne Pepper with Ginger: Crush some fresh ginger and cayenne pepper together and eat the herbal mix. These two spices are very effective for flushing fats naturally. This will also keep your lungs clear.

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Beef! Crock Pot Beef Tacos (gluten free) Ingredients: • 2 lbs Flank or Skirt Steak (can use a pot roast) • 1 White or Yellow Onion • 1 Large Green, Yellow or Red Pepper or 2 Smaller • 2 Jalapenos or 1 Poblano • 1 8 oz. pack of sliced mushrooms (optional) • 1 Garlic glove • 2 teaspoon chili powder • 2 teaspoon cumin • 1 teaspoon onion powder • 1 teaspoon garlic powder • ¼ teaspoon cayenne or a pinch • 1 teaspoon salt Directions: 1) Cut all visible fat off the steak, then put on a baking sheet 2) Combine all powdered spices and rub into steak…save extra spices from sheet 3) Cut peppers and onions in slices 4) Chop garlic 5) Put steak in crock pot and veggies on top and season with leftover spices. 6) Crock pot on low for 8 hours 7) Mix veggies after 4-5 hours and taste for seasoning. Mine needed a little salt and extra chili powder. Garnish with fresh chopped onion, tomato, cilantro and avocado! Can also serve with a cabbage slaw of : 1 cup shredded cabbage, 2 tablespoons cilantro, 2 tablespoons shredded carrot, 1 tablespoon olive oil, squeeze of 1/2 a lime and salt to taste.

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Chicken Dishes Loaded Cauliflower and Buffalo Chicken Casserole: Ingredients: • 2 pounds boneless chicken breasts, cubed (1") • bag of frozen cauliflower -• 1/3 cup olive oil • 1&1/2 tsp salt • 1 Tbsp. black pepper • 1 Tbsp. paprika • 2 Tbsp. garlic powder • 6 Tbsp. hot sauce Topping: • 2 cups fiesta blend cheese • 1 cup crumbled bacon • 1 cup diced green onion Preparation: Preheat oven to 500 degrees. Spray a 9X13" baking dish with cooking spray. In a large bowl mix together the olive oil, salt, pepper, paprika, garlic powder and hot sauce. Add the cauliflower and stir to coat. Carefully scoop the potatoes into the prepared baking dish, leaving behind as much of the olive oil/hot sauce mixture as possible. Bake the potatoes for 45-50 minutes, stirring every 10-15 minutes, until cooked through and crispy and browned on the outside. While the potatoes are cooking, add the cubed chicken to the bowl with the left over olive oil/hot sauce mixture and stir to coat. Once the potatoes are fully cooked, remove from the oven and lower the oven temperature to 400 degrees. Top the cooked potatoes with the raw marinated chicken. In a bowl ix together the cheese, bacon and green onion and top the raw chicken with the cheese mixture. Return the casserole to the oven and bake for 15 minutes or until chicken is cooked through and the topping is bubbly delicious. Serve with extra hot sauce and/or ranch dressing.

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Chicken Breasts Stuffed with Pepper Jack Cheese & Spinach Ingredients • 1 lb boneless, skinless chicken breasts • 4 oz pepper jack cheese, shredded (you can use up to 6 oz) • 1 c frozen spinach, thawed and drained (you can also use fresh cooked spinach) • 2 tbsp olive oil • 1 tbsp breadcrumbs (I use Italian style) • Sea salt, to taste • Freshly ground black pepper, to taste • Lots of toothpicks Directions • Preheat oven to 180 (350 degrees). • Flatten the chicken to 1/4-inch thickness. • In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper. • Combine the Cajun seasoning and breadcrumbs together in a small bowl. • Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks. This part requires a tiny bit of skill and I typically use about 8 toothpicks in each roll to ensure none of the filling seeps out. Be sure to count how many total toothpicks were used! • Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all. Sprinkle any remaining spinach and cheese on top of chicken (optional). • Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup). Bake for 35 to 40 minutes, or until chicken is cooked through. • Remove the toothpicks before serving. Count to make sure you have removed every last toothpick. Serve whole or slice into medallions.

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Melt in Your Mouth Chicken Breast....4 boneless chicken breast halves Ingredients: • 1 cup mayonnaise • 1/2 cup freshly grated parmesan cheese • 1 1/2 teaspoons seasoning salt • 1/2 teaspoon ground black pepper • 1 teaspoon garlic powder Directions: Mix mayonnaise, cheese and seasonings. Spread mixture over chicken breast and place in baking dish. Bake at 375°F for 45 minutes.

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Balsamic chicken bake Ingredients: • • • • • • • • •

4 skinless, boneless chicken breasts 4 – 5 garlic cloves 1 cup fresh basil 1 tablespoon olive oil 1 tsp. balsamic vinegar 1/4 cup water 1 cup sliced mushrooms 1 package of cherry or grape tomatoes 1/2 red onion sliced

Preparation: Preheat oven at 375 degrees. Brown the chicken breasts in a pan. In a blender place the garlic, basil, olive oil, vinegar, water and pulse until pureed. Place the browned chicken breasts in a pyrex and cover with the basil, garlic mixture. Top with mushrooms, tomatoes and onion and bake for about 40 minutes or until chicken is fully cooked. Serve with brown rice and a salad. This was so absolutely delicious and you can eat one chicken breast and freeze the rest. I highly recommend a “good” quality balsamic vinegar. A little more expensive, but worth it. This recipe is simple, clean and super delicious. It is very easy to prepare.

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Kickin’ Chicken Ingredients: • 12 boneless, skinless chicken thighs or • 6 boneless, skinless chicken breasts (about 2-1/4 lbs/ 1 kg) • ¾ cup bottled light peanut sauce( I use the PC brand) • ½ cup of hot salsa • ¼ cup chopped fresh basil leaves Preparation: Preheat oven to 400*F. Spray a 9 x 13 baking pan with cooking spray. Arrange chicken thighs in pan in a single layer. If you’re using chicken breasts cut them in half to make them fit in pan if necessary. Combine peanut sauce, salsa, and basil leaves in a medium bowl. Pour sauce evenly over chicken and make sure all pieces are well coated with the sauce. Bake, uncovered, for 40 to 45 minutes for thighs and 35 to 40 minutes for breasts, or until chicken is no longer pink in the center and sauce is bubbly. To serve, arrange chicken on a serving platter and pour the extra sauce from pan over chicken. Serve with brown rice cooked in chicken broth. Makes 6 servings

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CHICKEN WITH PASTA & MUSHROOMS By Greatness Jones ~ 2013 May 17 Ingredients: • 8 oz. whole wheat pasta • 4 skinless/boneless chicken breasts, cut in 1” pieces • 3 Tbsp. olive oil • 1-2 Tbsp. butter • 1 pkg. sliced Portabella mushrooms • 1 pkg. fresh baby spinach • ¼ C. grated Parmesan (fresh is best, but canned is ok) • 1 tsp. minced garlic • ¼ C. low sodium Worcestershire sauce Directions: Cook pasta according to directions; drain and set aside. In non-metallic bowl, season chicken pieces with seasoning of choice (used Mrs. Dash garlic & herb w/Worcestershire sauce); let stand 15 min. to marinate. In nonstick pan over medium high heat, add olive oil and sauté chicken until done; set aside. Wipe out pan and add butter; sauté mushrooms. Add garlic and then spinach; cook until spinach is wilted. Add chicken back into pan; add pasta and cheese…stir and serve! ***Author Note: Use your own seasonings to your liking. I chose to stay low sodium due to high blood pressure.

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Chicken, Broccoli, and Artichoke Divan Ingredients: • 2 cups broccoli florets ( I used a little more) • 2 T. vegetable oil • 3 boneless skinless chicken breasts (about 1 1/2 lbs.), cut into bite-sized pieces • Salt and freshly ground black pepper, to taste • 2 T. unsalted butter • 1 medium onion, chopped • 1 small celery rib, chopped • 2 T. all-purpose flour • 1 1/2 cups low-sodium chicken broth • 1 1/2 cups whole or 2% milk • 1 cup sharp cheddar cheese, coarsely grated, divided • 1 T. Dijon mustard • 9 oz. frozen artichoke hearts, thawed and patted dry • Hot sauce, to taste • 1/2 cup Parmesan cheese, grated Directions: Preheat oven to 375 degrees. Spray a 2-quart baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until just tender, about 5 minutes. Drain the broccoli, rinse it under ice cold water, then drain it again. Pat the broccoli completely dry with paper towels or a clean dish towel. Season the chicken with salt and pepper, to taste. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook, turning occasionally, until the chicken is lightly browned, about 6 minutes. Remove the chicken from the skillet and set it aside. Add the butter to the skillet. When it melts, add the onion and celery. Cook, stirring occasionally, until the vegetables are softened, about 3 minutes. Sprinkle the vegetables with the flour and stir well to coat. Stir in the broth and milk, and bring the mixture to a boil, stirring frequently. Reduce the heat to medium and simmer until the sauce thickens slightly, stirring frequently, about 5 minutes. Remove the sauce from the heat and stir in 1/2 cup of the cheddar and the mustard. When the cheese has melted, stir in the chicken, broccoli, and artichokes. Season to taste with salt, pepper, and hot sauce. Pour the chicken mixture into the prepared baking dish. Sprinkle the top with the remaining cheddar and the Parmesan.. Bake until the cheese is melted and the casserole is bubbling, about 20 to 30 minutes. Serves 4

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Thai Chicken Kabobs Ingredients: • • • • • • •

1½ lb. boneless/skinless chicken breasts, cut into 1” chunks ½ C. creamy peanut butter ½ C. soy sauce ¼ C. firmly packed light brown sugar (or Splenda or your choice) 1 tsp. red pepper flakes, crushed (optional) 8 wooden or metal skewers Salt & Pepper

Directions: Soak bamboo skewers in warm water for 30 minutes. In a small bowl combine the peanut butter, soy sauce, brown sugar & red pepper until nice and smooth. Skewer chicken on wet skewers and place in a roasting pan. Pour marinade over chicken kabobs and refrigerate for 2 3 hours. Remove from marinade; cook over a medium hot grill until fully cooked (about 4 5 minutes on each side). Serve warm with your favorite side salad.

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Breaded Chicken Cutlets Recipe!.•♥•☆ ☆ SOURCE: WEIGHT WATCHERS 4 points per serving! Ingredients: • 1/4 cup parmesan cheese, grated • 2 tablespoons dried Italian seasoned breadcrumbs • 1/8 teaspoon paprika • 1 teaspoon dried parsley • 1/2 teaspoon garlic powder • 1/4 teaspoon fresh ground pepper • 4 boneless skinless chicken breasts (about 1 pound) Directions: Preheat oven to 400 degrees. In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well. Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides. Arrange on nonstick baking sheet. Bake until chicken is cooked through, 20-25 minutes. 4 points per serving. Serves 4

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SLOW-COOKER SALSA CHICKEN! Ingredients • 2 lbs. (32 oz.) chicken breasts, boneless and skinless • 1 cup salsa, homemade or purchased • 1 cup petite diced canned tomatoes (choose low-sodium) • 2 tbsp. taco seasoning • 1 cup onions, diced fine • 1/2 cup celery diced fine • 1/2 cup carrots, shredded • 3 tbsp. sour cream, reduced fat Directions Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream. Makes eight 1 cup servings.

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GARLIC & LEMON CHICKEN W/GREEN BEANS & RED POTATOES! Ingredients: • 6 tablespoons olive oil • 2 lemons, 1 thinly sliced, 1 juiced • 4 cloves garlic, minced • 1 teaspoon salt • 1/2 teaspoon freshly ground black pepper • 3/4 pound trimmed green beans • 8 small red potatoes, quartered • 4 chicken breasts (bones left in, with skin, about 3 1/4 pounds) Directions: Preheat oven to 400°F. Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken. Roast for 50 minutes. Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender. Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally.

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KFC SECRET RECIPE DISOVERED!! Almost! Sooo good and a healthier alternative right here! Ingredients: Mix in a Gallon Size Ziploc or Large Bowl: • 1/2 tsp. Salt • 1 T Season All • 3/4 tsp Pepper • 1 c. Flour • 2 tsp. Paprika Directions: Place thawed chicken breast tenderloin strips in a bowl of milk. Let soak for 20-30 min. Preheat oven to 400 degrees. Cut 1/2 stick of butter into a few pieces and place in a 9x13 pan. Melt butter in pre-heated oven. Spread melted butter around the bottom of the pan. Lightly spray the pan, if needed, to make sure that there are no dry spots. Shake excess milk off of chicken and completely coat each piece with the seasoning mix. You can either shake the chicken in the bag, until coated, or dip each piece in the bowl until coated. Place each piece of chicken in the pan. Cook for 20 min. Turn each piece of chicken and continue cooking for 20 more minutes, or until cooked through.

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Santa Fe Chicken Ingredients: 1 can (15oz) black beans, rinsed and drained 1 jar (16oz) fresh salsa 1 teaspoon of oregano 4 3oz portions of Chicken Breast (Recommend cubing chicken) ½ tsp cumin Directions: Mix together in a sauce pan on the stove. Add cubed chicken, and sprinkle cumin. Simmer till chicken is cooked and liquid has cooked off. Once it has cooked remove from the heat. Add 1 cup of reduced fat cheddar cheese and 2 tablespoons of Fat free sour cream. Garnish with scallions. This makes 4 Servings. 278 calories, 31 g protein, 20 g carbs, 7 g fat Sour cream adds 25 calories. I serve it on a 1/2 cup of brown rice making this about 378 calories total.

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Pork Dishes BACON BEEF ROLLS BACON, BEEF & CHEESE!...OH MY!! Ingredients: • 2 eggs, beaten • 1/4 cup low carb ketchup • 2 tablespoons Worcestershire sauce • 4 ounces cheddar cheese, shredded • 1/4 cup onion, chopped fine • 2 tablespoons parmesan cheese • 1 teaspoon salt • 1/4 teaspoon pepper • 2 pounds ground beef • 12 strips bacon Preparation: Combine everything except the bacon in a large bowl. Mix well then shape in two 6-inch long log shapes. On a large sheet of wax paper, lay 6 slices of the bacon side by side. Set one of the beef rolls crosswise at one end of the row of bacon strips; roll up, wrapping the meat with the bacon. Very carefully place the first roll in a 9x13" baking pan, lined with heavy foil, with the ends of the bacon under the meat roll. I recommend lifting it with a wide spatula so that it doesn’t break. Repeat with the remaining bacon and meat roll. Bake at 375º 45-50 minutes or until the center of each roll reaches 160º. If the bacon doesn't look browned enough on top, put the beef rolls under the broiler for a minute or two. Makes 8 servings

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Slow Cooker Creamy Paprika Pork From Spark.com Serve this comforting Hungarian classic with steamed brown rice and spinach or over whole-wheat egg noodles. Minutes to Prepare: 15 mins per serving

Minutes to cook: One hour

Number of servings: 4 211 Calories

Ingredients: • • • • • • • • •

16 ounces pork tenderloin, trimmed of fat, cut into 1/2 inch cubes 2 large white or yellow onions, sliced (about 1 1/2 cups) 2 cloves garlic, minced 2 tablespoons Hungarian or sweet paprika 1/8 teaspoon cayenne pepper 1 bay leaf 1 1/2 cups homemade chicken stock 1/2 cup fat-free plain Greek yogurt 2 tablespoons parsley, chopped

Preparation: Coat a large skillet with cooking spray and place over medium heat. Add the pork and cook for three to four minutes, until the pork is no longer pink. Transfer the pork to a slow cooker, return the pan to the heat. Coat with more cooking spray, add the onions and garlic. Cook for three minutes, stirring occasionally. Stir in the paprika and cayenne, along with 1/4 cup stock. Stir vigorously to scrape up any cooked-on bits from the bottom of the pan, pour everything into the slow cooker, along with the rest of the stock and the bay leaf. Cook on low for five to seven hours, until the pork is tender. Turn off heat, remove the bay leaf, and slowly stir in yogurt and parsley.

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SLOW COOKER DIABETIC FRIENDLY PULLED PORK SANDWICH Ingredients: • 1 1/2 tsp garlic powder • 1 1/2 tsp onion powder • 1 1/2 tsp pepper, black ground • 1 tsp celery salt • 3 lb pork, boneless shoulder roast • 2 large onions • 1/2 cup water • 2 cups broccoli slaw mix • 1 cup dressing, low-fat mayonnaise-based • 16 hamburger buns, whole-wheat

Nutritional Facts Servings 16 Calories 270 Total Fat 10g Saturated Fat 3g Cholesterol 55mg Sodium 500mg Carbohydrate 24g Dietary Fiber 2g Protein 22g

Directions: In a small bowl, stir together garlic powder, onion powder, pepper, and celery salt. Trim fat from meat. Sprinkle pepper mixture evenly over meat; rub in with your fingers. If necessary, cut meat to fit into a 3 1/2- or 4-quart slow cooker. Place onion in the bottom of a 3 1/2- to 4-quart slow cooker. Add meat. Pour the water over meat. Cover and cook on low-heat setting for 8 to 10 hours or on highheat setting for 4 to 5 hours. Remove meat and onions from cooker to a cutting board; discard cooking liquid. Using two forks pull meat apart into shreds. Tote meat in slow cooker. Tote broccoli and mayonnaise dressing in an insulated container with ice packs. To serve, in a small bowl, combine shredded broccoli and 1/4 cup of the mayonnaise dressing. Spread bottoms of the buns with the remaining mayonnaise dressing. Place meat mixture on bottoms of buns. Top with shredded broccoli mixture; replace tops of buns.

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Spinach Pork Tenderloin Ingredients: • • • • • • • •

2 cups torn fresh baby spinach ¼ cup water ½ cup frozen artichoke hearts, thawed and chopped ⅓ cup shredded Parmesan cheese ¼ teaspoon dried rosemary, crushed 1 (1 pound) pork tenderloin ½ teaspoon salt, divided ⅛ teaspoon freshly ground black pepper

Sauce: • ½ cup apple-cranberry juice concentrate • ¼ cup balsamic vinegar • 1 tablespoon sugar

Serves 4 Serving size: 3 ounces cooked meat with about 2 tablespoons sauce Calories/per serving: 262 Fat 6g Saturated 3g Cholesterol 72mg Sodium 517mg Carb 22g Fiber 1g Protein 29g

Directions: 1. In a large nonstick skillet, cook the spinach in water over medium heat for 3-4 minutes or until wilted; drain well. In a large bowl, combine the spinach, artichokes, Parmesan cheese and rosemary; set aside. 2. Cut a lengthwise slit down center of tenderloin to within ½ inch of bottom. Open meat so it lies flat; cover with plastic wrap. Flatten to ¼-inch thickness; remove plastic. Sprinkle meat with ½ teaspoon salt; top with spinach mixture. 3. Close meat; tie with kitchen string and secure ends with toothpicks. Sprinkle with pepper and remaining salt. Place in a shallow baking pan. Bake at 425°F for 15 minutes. 4. Meanwhile, in a small saucepan, combine the sauce ingredients. Bring to a boil over medium heat. Reduce heat; simmer, uncovered, for 15 minutes. Pour over the meat. Bake 10 minutes longer or until a meat thermometer reads 160°. Let stand for 10 minutes before slicing. Discard toothpicks.

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Slow Cooker Mexican Pulled Pork The meat is tender, sweet, and spicy at the same time. And the best part is that they only require a few ingredients that most of us have on hand all the time. Toss your tenderloin in the slow cooker with sweet tomato sauce, cumin, chili powder, and a kick of cayenne, walk away for eight hours, and come back to find full-of-flavor shredded pork to stuff inside corn tortillas with all the fixins’! Ingredients: • 1 lb pork tenderloin, or chicken • 1 15 oz can tomato sauce, or one 12oz jar salsa • 1 tablespoon chili powder • 1 tablespoon ground cumin • 1 tablespoon brown sugar • 1/2 teaspoon cayenne pepper (I use 1 full teaspoon for more heat) • ½ teaspoon salt • 3 cloves garlic, minced Directions: Place pork in the base of your slow cooker. In a small bowl, stir together all remaining ingredients. Pour evenly over pork. Cook on low for 8 hours. When done, shred the pork using two forks, pulling against the grain of the meat. Serve in warmed tortillas with shredded lettuce, sliced bell peppers, chopped tomatoes, black olives, grated cheddar cheese, and sour cream. Garnish with chopped scallions.

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Low Carb Cucumber Subs!!!! You can make with meat, chicken salad, tuna salad, or the fillings of your choice. Just cut them in half, scoop out the center and stuff!!!!! BAM!!!!!

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Seafood Delights Ruth's Chris New Orleans-Style BBQ Shrimp Ingredients: Makes 4 servings • 20 large (16/20) shrimp, peeled and deveined • 1 ounce canola oil • 1 tablespoon plus 5 teaspoons green onions, chopped • 2 ounces dry white wine • 1 teaspoon fresh chopped garlic • 4 tablespoons Lea & Perrins Worcestershire Sauce • 1 teaspoon Tabasco • 1/2 teaspoon cayenne • 1/2 teaspoon paprika • 8 ounces (2 sticks) salted butter Directions: Place a large cast iron skillet on a burner and heat over high heat. Add oil and cook shrimp until they are just done. It's best to prepare shrimp in batches if you do not have large skillet. Remove shrimp and set aside on a large platter. Add green onions to the oil in the skillet and cook for 1 minute. Add white wine and let simmer until it is reduced by half. When the wine is reduced by half, add chopped garlic, Worcestershire, Tabasco. cayenne pepper and paprika. Shake the pan well and cook for 1 minute. Reduce the heat to low. Cut butter into small chunks with the knife and slowly add into pan, shaking fast to melt butter. Continue to add butter and shake until all butter is melted. Add shrimp back to pan and toss well to coat shrimp with butter and seasonings and to heat the shrimp. Place shrimp on four plates and enjoy.

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ALMOND-TOPPED FISH INGREDIENTS: • 1 small onion, thinly sliced • 4 (6 ounce) fillets fresh or frozen cod or • Haddock, Basa thawed or any white firm fish • 1 teaspoon seasoned salt and lemon pepper • 1/2 teaspoon dill weed spice • 1/4 teaspoon pepper • 1/4 cup grated Parmesan cheese (or Romano) • 1/4 cup fat-free sour cream • 1 tablespoon minced fresh parsley • 1 tablespoon lemon juice • 2 tablespoons sliced almonds, toasted DIRECTIONS: Cover bottom of baking dish with onion slices. Pat dry the fish; Arrange fish over onion; sprinkle with salt, dill lemon pepper and pepper Combine the Parmesan cheese, sour cream parsley and lemon juice; spread over fish. Bake, uncovered, at 400 degrees F for 18-20 minutes or until fish flakes easily with a fork. Sprinkle with almonds just before it is done …and let them brown a little. Serve with favorite rice dish or mashed potatoes.

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Pineapple Shrimp and Quinoa Ingredients: • 1 pound of peeled shrimp • ½ cup uncooked quinoa • ¾ cup pineapple chunks • ½ diced red onion • 1 egg • 1 tablespoon of minced garlic • 1 tablespoon of low sodium soy sauce • ½ tablespoon sesame oil • ½ teaspoon of chili powder Directions: Cook quinoa in small pot, 1 part quinoa 2 parts water. Bring to boil, reduce heat to simmer and cover with lid (you can also use a small rice cooker). Heat oil in non-stick pan with garlic and onions, then add shrimp and chili powder. When Shrimp is fully cooked add egg, cooked quinoa and pineapple. Stir gently until for 2-3 minutes on medium heat and then add soy sauce.

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Pizza’s Fontina, Caramelized-Onion, and Pancetta Pizza Yield: 2 (9-inch) pizzas (serving size: 2 slices) Nutritional Information: Amount per serving Calories from fat: 28% Fat: 7.3g Saturated fat: 2.7g Monounsaturated fat: 3.4g Polyunsaturated fat: 0.7g Protein: 8.6g Ingredients • Pizza Dough • 1 teaspoon olive oil • 1 1/2 ounces pancetta (Italian-style bacon) or Canadian bacon, chopped • 8 cups sliced onion (about 3 large) • 1 tablespoon chopped fresh thyme • 1/2 teaspoon salt

Fiber: 3.1g Cholesterol: 16mg Iron: 2mg Sodium: 300mg Calcium: 87mg Carbohydrate: 34.8g

• • • • •

1/2 teaspoon white pepper 1 tablespoon olive oil, divided 3/4 cup (3 ounces) shredded fontina cheese, divided Thyme sprigs (optional) Cracked black pepper (optional)

Preparation Prepare the Pizza Dough according to directions. While dough is rising the second time, heat 1 teaspoon olive oil in a large nonstick skillet over mediumhigh heat; add pancetta, and sauté for 2 minutes. Add onions, thyme, salt, and white pepper; cook 25 minutes or until onions are browned, stirring frequently. Preheat oven to 475°. Brush each prepared pizza crust with 1 1/2 teaspoons oil; top each with half of onion mixture. Sprinkle half of cheese over each pizza. Bake at 475° for 9 minutes or until crusts are crisp. Cut each pizza into 8 wedges. Garnish with thyme sprigs and sprinkle with black pepper, if desired

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No dough pizza. Crust: • 1 (8 oz) package of full fat cream cheese, room temperature • 2 eggs • 1/4 tsp ground black pepper • 1 tsp garlic powder • 1/4 cup grated parmesan cheese Topping: • 1/2 cup pizza sauce • 1 1/2 cups shredded mozzarella cheese • toppings - pepperoni, ham, sausage, mushrooms, peppers • Garlic powder Preheat oven to 350. Lightly spay a 9×13 baking dish with cooking spray. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined. Spread into baking dish. Bake for 12-15 minutes, our until golden brown. Allow crust to cool for 10 minutes. Spread pizza sauce on crust. Top with cheese and toppings. Sprinkle pizza with garlic powder. Bake 8-10 minutes, until cheese is melted.

✿✿✿♥♥♥✿✿✿♥♥♥✿✿✿♥♥♥✿✿✿♥♥♥✿✿✿♥♥♥✿✿✿♥♥♥✿✿✿♥♥♥✿✿✿

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4 Layer Pizza Dip Ingredients: • 8 ounces Philadelphia cream cheese (room temperature) • 1/2 cup sour cream • 8 ounces finely shredded Italian cheese blend (divided) • 14.5 ounce can diced tomatoes • 1/4 teaspoon garlic powder • 1/4 teaspoon onion powder • 1 tablespoon Italian seasoning • 1/2 teaspoon kosher salt • 1/2 teaspoon pepper • 12 slices pepperoni • 4 slices cooked bacon, chopped (or 1/4 cup real bacon pieces) Preparations: Preheat oven to 350°. In a blender combine tomatoes, garlic, onion, Italian seasoning, salt, and pepper. Blend until pureed. Set pizza sauce aside. In a medium bowl, combine cream cheese, sour cream and 2 ounces of shredded cheese. Mix well until well combined. Spread cream cheese mixture in an even layer over baking dish (pie plate or 8x8 works). Pour blended pizza sauce (tomato mixture) over cream cheese mixture and evenly distribute with spatula. Sprinkle remaining shredded cheese over pizza sauce. Top pizza dip with bacon and pepperoni. Bake for 20-25 minutes, until cheese is browned and bubbly.

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GLUTEN FREE HEALTHY PIZZA Cauliflower Pizza Crust with Gourmet Vegetarian Toppings Full of Italian flavor and fresh vegetables, this gold standard of gluten-free pizzas remains nearly unchanged, even after four years. The cheese and cauliflower crust set up beautifully when allowed cooling, forming a tasty, hand-hold-able crust. For the crust: • 2 cups processed raw cauliflower (to the size of couscous) • 2 cups part-skim shredded mozzarella • 2 large eggs • 2 Tbsp dried fennel seed (or your favorite seasonings) For the toppings: • 1/2 cup pizza sauce • 1 cup shredded mozzarella cheese • 3 chopped artichoke hearts • 1/2 cup chunky-chopped onion • 1/2 cup chopped green pepper • 1-1/2 cups fresh green spinach • 1 chopped roasted red bell pepper (about 1/2 cup) • 10 small sliced green olives • 4 slices provolone cheese • 1/4 cup basil pesto Preheat oven to 425 degrees Fahrenheit. Combine crust ingredients in a bowl. Press into a circle on a greased 12″ pizza pan by sprinkling the crust mixture around the pan and then gently pressing the mounds together. This prevents thick spots in the center of the pan. Bake for 12-15 minutes, or until the edges are a golden-brown color. Allow to cool for five minutes. Gently slide a metal (or plastic if the surface is non-stick ad may scratch) spatula around the edges to loosen from the pan slightly. Top crust with sauce, cheese, artichoke hearts, onion, peppers, spinach and olives. Place Provolone slices on top. Top with pesto. Place under a broiler on high for 3-5 minutes, or until golden and bubbly, or bake for 10-15 minutes more in a 425 degree Fahrenheit oven until golden and bubbly. Allow to cool for 10 minutes for the crust to solidify. Cut and serve. SERVES: 8 NOTES: Crust can be frozen without the toppings after the first baking. Simply thaw, top and then bake for 12-15 minutes in a 425 degree Fahrenheit oven. Crust can be doubled, but extend baking time. NUTRITIONAL INFORMATION PER SERVING: Calories: 264, Carbohydrates: 7.4 grams, Fiber: 2.1 grams, Net Carbohydrates: 5.5 grams, Protein: 19 grams, Fat: 18 g

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PIZZA CHICKEN ---- For all the low carbers, pair with a salad and perfect!! Ingredients: • 1 boneless chicken breast, pounded flat if thick • Salt, pepper, garlic powder and Italian seasoning, to taste • 1 tablespoon pizza sauce • 4 slices pepperoni • 1 teaspoon butter or oil • 2 fresh mushrooms, sliced • 2 thin green pepper rings • 1 ounce mozzarella cheese, shredded Season the chicken with salt and other seasonings; grill. Meanwhile, sauté the mushrooms and pepper rings in butter or oil until slightly tender, but not mushy; set aside. Spread the sauce over the chicken, then top with the pepperoni, the pepper rings, mushrooms and then finally, the cheese. Sprinkle with a little additional Italian seasoning, if desired. Bake at 350º about 10-15 minutes or until hot and the cheese is melted. Serve at once. Makes 1 serving Can be frozen but the peppers will get soft Per Serving: 310 Calories; 16g Fat; 36g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs

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Spaghetti Dishes Baked Margherita Spaghetti Squash (Recipe from Hoopfinity) Ingredients: • 1 large spaghetti squash • 2 tbsp. olive oil • 1 large Roma tomato, finely chopped • 2 tbsp. finely chopped fresh basil • 1/4 cup shredded mozzarella cheese • 1 tsp. each salt & pepper • 1 tsp. garlic powder Preparation: Preheat the oven to 400 degrees. Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the middle. Use a spoon to remove the seeds and center strings. Drizzle the two halves with olive oil and then sprinkle with salt, pepper and garlic powder. Place the squash, open side down on a cookie sheet and bake for 30 minutes. Remove from the oven, check to see if the squash is soft and easily comes up with a fork into a spaghetti like texture. If it's too hard to remove, cook for another 10 minutes. Remove from the oven, scrape and fluff the stringy squash with a fork. Leave the squash in the skin. Turn the oven up to broil. Add the tomatoes and fresh basil into the squash, stir and top with the mozzarella cheese. Place in the broiler for 3-4 minutes, until the cheese is melted and slightly browned. Allow to cool for 5 minutes before serving the squash.

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Spaghetti Squash with Parmesan Ingredients: • 1 1/2 cups spaghetti squash (3 Greens) • 1 tbsp light butter (1 Healthy Fat) • 2 tsp grated parmesan (2/3 Condiment) • 1/8 tsp dried basil (1/4 Condiment) • 1/4 tsp garlic powder (1/2 Condiment) Preparation: Melt butter in a medium skillet over medium high heat. Add spaghetti squash, parmesan cheese, garlic powder and basil. Sauté a few minutes until warm.

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Skinny Mac and Alfredo 7 weight watcher points!! (recipe from Skinny Mom) Ingredients: • 2 cups (8 ounces) uncooked penne - look for whole grain • 1 jar Ragu Light Parmesan Alfredo sauce • 1 (9 oz) package frozen and thawed chopped spinach, well drained • 1 cup fat-free cottage cheese • ¼ cup fat-free milk • 1 tablespoon reduced-fat butter or Smart Balance Light, melted • 1 teaspoon minced garlic • ¼ teaspoon dried basil • 1 egg • ½ cup shredded reduced-fat mozzarella cheese Instructions: Coat a 9×9-inch baking dish with nonstick spray. You can use glass or metal. Cook pasta according to package directions. Drain and rinse in cold water. Drain again. In a large bowl, whisk together Alfredo sauce, drained spinach, cottage cheese, milk, butter and garlic. Add pasta and mix really well. Blend in egg, basil, salt and pepper. Be sure it’s all mixed together well. Transfer pasta to the prepared baking dish. Sprinkle the top evenly with mozzarella cheese. Bake casserole at 450 degrees for 25 minutes until golden brown. Let casserole rest for 10 minutes Yield: 6 servings Serving size: 1.5 cups Calories: 293 Fat: 9g Carbohydrates: 36g Fiber: 5g Protein: 18g

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Cauliflower Patties = YUM YUM! Ingredients: • 1 head cauliflower • 2 large eggs • 1/2 c cheddar cheese, grated • 1/2 c panko • 1/2 t cayenne pepper (more of less to taste) • salt • olive oil Preparations: Cut cauliflower into florets & cook in boiling water until tender about 10 minutes. Drain. Mash the cauliflower while still warm. Stir cheese, eggs, panko, cayenne & salt to taste. Coat the bottom of a griddle or skillet with olive oil over medium-high heat. Form the cauliflower mixture into patties about 3 inches across. Cook until golden brown & set, about 3 minutes per side. Keep each batch warm in the oven while you cook the rest.

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JUST LIKE STUFFED BAKED POTATOES Ingredients: • • • • • • • •

16 ounce package frozen cauliflower 8 ounce cream cheese, softened 8 ounce cheddar cheese, shredded 4 green onions, chopped 1/4 teaspoon salt or to taste 1/4 teaspoon pepper 3 pieces bacon, chopped and fried until crisp Paprika, optional

Preparation: Cook the cauliflower until soft, about 8-10 minutes; drain very well and break up the florets a bit with a spoon. It's also very good if you leave the cauliflower a little chunky. Put in a greased 8 x 8" baking pan or a 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Dust the top with paprika, if desired. Bake at 350º for 20-40 minutes, until browned and bubbly. Or, microwave, loosely covered, for about 40 minutes on 50% power, turning the dish after 20 minutes.

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Cheesy Egg Casserole Ingredients: • 2 slices reduced-fat wheat bread, cubed • 1/2 cup liquid egg substitute • 1/2 cup fat-free evaporated milk • 1/2 cup reduced-fat finely shredded sharp Cheddar cheese, divided • 4 drops hot red pepper sauce • 1/2 teaspoon onion powder • 2 scallions, thinly sliced Directions: Preheat oven to 325 degrees F. Coat a 1-1/2-quart casserole dish with cooking spray. Arrange bread cubes in baking dish. In a medium bowl, combine egg substitute, evaporated milk, 1/4 cup cheese, hot pepper sauce, onion powder, and scallions. Pour egg mixture over bread cubes, pushing cubes down into liquid. Let stand 5 to 10 minutes and push cubes into liquid again, making sure the bread is well coated. Sprinkle with remaining cheese. Cover and bake 15 minutes. Remove cover and bake 10 additional minutes, or until golden brown and knife inserted in center comes out clean. Serve immediately. Nutritional Information Servings Per Recipe: 4 Amount Per Serving% Daily Value *Calories 100 Calories from Fat 12 Total Fat 1.3g 2 % Saturated Fat 0.7g 3 % Trans Fat 0.0g 1 % Protein 11g 22 % Amount Per Serving% Daily Value *Cholesterol 4.2mg 1 % Sodium 250mg 10 % Total Carbohydrates 12g 4 % Dietary Fiber 1.2g 5 % Sugars 5.3g 1 % * Percent Daily Values are based on a 2,000 calorie diet.

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ROASTED BROCCOLI Ingredients: • • •

Fresh broccoli, trimmed and cut into spears Oil or olive oil Salt and pepper, to taste

Preparation: Toss all of the ingredients to coat the broccoli. Put the broccoli in a roasting pan or baking sheet in an single layer. Bake at 375-400º for 20 minutes, until tender and browned. About 4 spears per serving Can be frozen

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CRISPY CABBAGE Ingredients: • • •

1 medium head cabbage, about 27 ounces before trimming 4 tablespoons butter, melted Salt and pepper

Preparation: Cut the cabbage into 1-inch wedges making sure to keep the core intact on every wedge. See the photo below. You may lose a few of the loose outer leaves that aren't attached to the core. Place the cabbage on a baking sheet and brush with the melted butter. Sprinkle with salt and pepper. Turn the wedges over and do the same on the other side. Roast at 450º until the cabbage is browned around the edges, about 20-25 minutes. Makes 6 servings Can be frozen

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Stuffed Zucchini Ingredients: 3 zucchinis 1/2 large onion, chopped fine 1 Tbsp butter 5 - 6 slices crispy bacon, chopped 1 Tbsp sour cream 1/4 to 1/2 tsp salt 1/4 tsp curry powder 1 roma tomato, seeded and chopped 1 tsp fresh thyme leaves freshly grated Parmesan cheese fresh cracked black pepper Directions: Give the zucchini a quick wash for good measure. Slice in half lengthwise. Leave the ends on to keep the filling in. Scoop out the flesh with a melon baller or a spoon. Leave a ledge of zucchini around the edges. Arrange the zucchini boats in a baking dish. Chop the zucchini flesh as small as you like. Finely chop half a sweet onion. Chop up some good smokey bacon. Add the curry powder... cook until desired doneness of onions and remove from heat. Rough chop some fresh thyme leaves. Mix onion and bacon mixture with other ingredients. Taste and adjust seasoning. Stir in the tomatoes. Seed them or else there may be too much moisture in the filling. You don't really want the filling to be all runny when you cut into it. Refill the zucchini shells with the filling mixture. Grate some good aged Parmigiano Reggiano cheese on top and sprinkle with fresh cracked black pepper. Bake uncovered at 375 degrees F for 30 minutes.

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ZUCCHINI BURGERS From the Taste of Home ‘Healthy Cooking’ Magazine (Sorry, no pics to share) Ingredients: • • • • • • • • • •

2 C. zucchini, shredded 1 medium onion, shredded ½ C. dry bread crumbs 2 eggs, lightly beaten ½ tsp. salt dash of cayenne pepper 3 hard cooked egg whites, chopped 2 Tbsp. olive oil (or use cooking spray) 4 whole wheat hamburger buns, split Toppings (lettuce, tomato & onion or whatever you want)

Directions: Drain zucchini and onion, squeeze out any excess liquid. Pat dry. In a small bowl, combine the zucchini, onion, bread crumbs, eggs, salt and cayenne. Gently stir in cooked egg whites. Heat one Tbsp. of oil in a large skillet over medium low heat. Drop batter by scant 2/3 C. into oil; press lightly to flatten. Fry in batches until golden brown on both sides, using remaining oil as needed. Serve on buns with toppings. Makes 4 patties

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Zucchini Lasagna (Lasagne) - Low Carb Ingredients: • 2 1/2 cups zucchini, sliced 1/4 inch thick (about 2 medium) • 1/2 lb lean ground beef (I use 1 lb.) • 1/4 cup onion, chopped • 2 small tomatoes, cut up • 1 (6 ounce) can tomato paste • 1 garlic clove, minced • 1/2 teaspoon dried oregano • 1/2 teaspoon dried basil • 1/4 teaspoon dried thyme • 1/4 cup water • 1/8 teaspoon pepper • 1 egg • 3/4 cup low fat cottage cheese (or low fat or fat free ricotta) • 1/2 cup mozzarella cheese, shredded (I use 8 oz. divided) • 1 teaspoon flour Directions: Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups. In small bowl slightly beat egg. Add cottage cheese, half of shredded cheese and flour. In (1 1/2-qt.) baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini. Bake uncovered at 375 degrees F for 30 minutes. Sprinkle with remaining cheese. Bake 10 minutes longer. Let stand 10 minutes before serving.

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Broiled Zucchini (or eggplant) Ingredients: • • • • • •

4 medium zucchini (or a medium globe eggplant) Avocado oil, palm oil, coconut oil, or your favorite fat Kosher salt Pepper Balsamic vinegar or lemon juice Your favorite herbs, chopped (basil, Italian parsley, etc.)

Preparations: Drizzle mixture over zucchini; toss to coat. Arrange zucchini in a single layer in a 15x10x1-inch baking pan. Broil about 5 inches from heat for 5 to 6 minutes or until tender, turning once halfway through broiling.

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Crispy Zucchini Ingredients: • 1 lb. zucchini or squash • 1/4 cup shredded Parmesan (heaping) • 1/4 cup crushed and seasoned pork rinds • 1 tablespoon oil • 1/4 teaspoon salt • freshly ground pepper, to taste Preparation: Preheat oven to 400 degrees. Line two baking sheets with foil and spray lightly with vegetable spray. Slice zucchini or squash into 1/4 inch-thick rounds. Toss rounds with oil, coating well. In a bowl , combine pork rinds , Parmesan, any season if you like Place rounds in Parmesan pork rind mixture, coating both sides of each round, pressing to adhere. The mixture will not completely cover each round, but provides a light coating on each side. Place rounds in a single layer on baking sheets. Sprinkle any remaining rind mixture over the rounds.

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Quinoa Kale Patties Ingredients: (adapted from Heidi Swanson's Super Natural Every Day) • 1 cup quinoa • 2 cups water • 4 eggs, whisked • 1/3 cup Parmesan cheese • 3 spring onions, sliced thin • 3 cloves garlic, minced • 1/2 teaspoon sea salt • 1 cup steamed kale, chopped • 1 cup breadcrumbs (GF friends, be sure to use GF breadcrumbs. See my note at the end of the recipe for making your own.)* • 1 teaspoon olive oil • optional toppings: avocado, cilantro, lemon juice, salsa verde, garlic oil Preparations: If you happen to already have leftover cooked grains on hand, this recipe calls for 2 1/2 cups. Otherwise, whip up some quinoa from scratch. Rinse 1 cup of quinoa thoroughly and place the grains in a medium sauce pan with 2 cups of water. Allow quinoa to soak for 15 minutes. Then, with the lid on the pan, bring the water to a boil and reduce to a simmer. Cook until quinoa is tender and has absorbed the liquid - about 20 minutes. Let cool to room temp. In a large bowl, mix together cooked quinoa, eggs, Parm, spring onions, garlic, salt, steamed kale, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. You want the batter to be moist, but not runny. Form patties and get your pan ready for cookin'. Heat 1 teaspoon olive oil in a large skillet over medium-low heat. Cook up to 6 patties at at time (don't overcrowd the pan). Cover the pan and let the cuties cook for 7-10 minutes until the underbellies are a deep rich brown. Flip and cook the other side for another 7-10 minutes until both sides are nice and brown. Let patties rest on a cooling rack while you finish the next batch. I ate my patties topped with avocado, lemon juice, cilantro, a drizzle of really nice olive oil, and sea salt. If you want to pack your patties to eat for lunch at work and want an easy topping, just chop up some avocado and place it in a container with salsa verde and you're ready to go. Note: If you don't want to eat all the patties right away, go ahead and refrigerate the batter and cook patties up to order at a later moment.

*A Note on gluten-free breadcrumbs... For my gluten-free friends that are new to making your own breadcrumbs, here's how you do it. Toast up a few slices of bread (or those lonely end-pieces) until they are dry. Tear the toasted bread up into chunks, toss them in the blender. Pulse a few times and you've got homemade breadcrumbs. So easy... and I love to put scraps to good use! Makes 12 small patties

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Cheddar Spinach Frittata Ingredients: • 2 TBS minced garlic (prepared in jar) • 5 oz fresh spinach, coarsely chopped or 1/2 of a 10oz pkg • 10 large eggs • 1/2 lb thick sliced bacon, cooked and crumbled (can use turkey bacon if like) • 8 oz extra sharp cheddar cheese, grated • 2 medium size tomatoes, diced • 1/8 tsp garlic salt • black pepper to taste Directions: Preheat oven to 350 degrees. Dice bacon and cook in skillet until brown. Remove bacon from skillet and drain on paper towel. Drain oil and leave 2 tablespoons in skillet. Add chopped spinach to skillet and heat until wilted. Remove spinach from skillet. In large mixing bowl, mix the bacon, spinach, garlic, cheese, and tomatoes, salt and pepper. In a separate bowl, whisk the eggs together well. Mix the eggs into the mixture, mix well. Pour the entire mixture into a 10 1/2 inch round greased pie plate or a 9x13 inch greased baking dish sprayed with Pam. Bake at 350 for 45 mins. The middle of the frittata should be firm to the touch when done. Cut into wedges or squares and enjoy! This is great for any meal of the day, or add a side salad for supper Easy Peasy!! Enjoy~

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Salads ~*~Weight Watchers Creamy BLT pasta salad (7 points)~*~ Ingredients: • 8 ounces of macaroni noodles • 6 pieces of crispy bacon • 8 - 10 grape tomatoes • 1 leaf fresh lettuce • 1/4 cup low-fat mayonnaise • 1/4 cup low-fat sour cream • Salt and pepper Directions: Cook pasta according to package directions until al dente, about 6 - 8 minutes. Rinse and set aside to cool. While pasta cools, slice the grape tomatoes into thin slices, set aside. Chop lettuce and place with the tomatoes. Using your hands, crumble bacon into small pieces and place in a bowl. Add pasta to the bowl with the crumbled bacon and mix. Add in mayonnaise, sour cream, salt and pepper -- mix until fully combined. Carefully stir in chopped lettuce and tomatoes. Serve room temperature or cool and enjoy! YUM!!

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Parmesan Vegetable Salad Ingredients: • • • • • • • • • • •

1/3 cup grated Parmesan cheese 2/3 cup mayonnaise 2 Tbsp white vinegar 1 tsp dried basil leaves 1 clove garlic, minced 2 cups broccoli florets, cut into bite-sized pieces 1 1/2 cups cauliflower florets 1 small zucchini, cubed 1 cup quartered cherry tomatoes 1 carrot, shredded (about 1/2 cup) 1/3 cup small red onion, chopped

Preparation: 1. Mix cheese, mayonnaise, vinegar, basil and garlic in a large glass bowl. 2. Add remaining ingredients. 3. Cover and refrigerate at least 2 hours. 4. Salad is best the next day. Makes 6 servings

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Skinny Fruit & Yogurt Salad Source: Skinnyms.com Yields: 6 | Serving Size: 1 cup | Calories: 136 | Total Fat: 0 g | Saturated Fat: 0 g | Trans Fat: 0 g | Previous Points: 2 | Points Plus: 4 | Cholesterol: 1 | Carbohydrates: 33 g | Sodium:12 mg | Dietary Fiber: 4 g | Sugars: 25 g | Protein: 3 g | Ingredients: • • • • • • • • • •

1/2 cup plain Greek Yogurt, fat-free 2 teaspoons freshly squeezed lemon juice 1 tablespoon honey 2 pears, cored, peeled, and cut into 1/2-inch cubes 1 cup sliced strawberries 2 apples, cored, and cut into 1/2-inch cubes 1 cup seedless grapes, sliced in half lengthwise 1/4 cups raisins 1/4 cup diced celery

Directions: In a small bowl, combine yogurt, lemon juice and honey. Cover yogurt mixture and refrigerate while preparing fruit. Combine all fruit in a large salad bowl. Add yogurt dressing and lightly toss to coat. Refrigerate until ready to serve. For best results, serve salad within 1-2 hours of preparing.

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Greek-like Salad!!! Add feta cheese (big chunk and crumb as you eat or just add the crumbs!) Now this one is OMG GOOD.. Ingredients: • 3 Med. Cucumbers Peeled and Sliced 1/4" • 1 Med. Onion sliced and separate into rings • 3 Med. tomatoes cut into wedges • 1/2 C. Vinegar • 1/4 C. Sugar • 1 C. water • 1/4 C. oil (Safflower, Olive, Sunflower, you pick) • 2 tsp.salt • 1 tsp. ground pepper Combine all in a large bowl..toss well to mix Refrigerate for at least 2 hrs before serving Enjoy cause it is amazing!!!

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Cucumber Cups Stuffed with Spicy Crab ( Recipe Below ) Ingredients: • 3 long cucumbers • 1/4 cup sour cream • 1/4 cup cream cheese, softened • 3/4 cup crab meat, excess water removed • 1 tsp hot pepper sauce (Tabasco or tapito) • 1 tsp brown mustard • Salt and pepper to taste • 1 tbs minced green onion • Garnish with chili powder or paprika if desired Instructions: Remove the peel from the cucumbers using a vegetable peeler. Cut the cucumber into 2 inch slices. Using a small melon baller, scoop out most of the inside. You want to leave the walls and a thick portion of the bottom intact. In a bowl, combine the sour cream and the cream cheese with a fork until well combined. Add the remaining ingredients and stir until combined. Fill each of the cucumber cups with the crab dip. Refrigerate until ready to serve. Serve within 2 hours of making. Experiment with different dips in the cucumber cups like hummus or a Greek yogurt spread.

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Simple and delicious homemade Salsa: Ingredients: • 8 cups tomatoes, peeled, chopped and drained • 2 1/2 cups onions, chopped • 1 1/2 cups green peppers • 1 cup jalapeno pepper, chopped • 6 garlic cloves, minced • 2 teaspoons cumin • 2 teaspoons pepper • 1/8 cup canning salt • 1/3 cup sugar • 1/3 cup vinegar • 1/3 cup chopped Italian parsley or Cilantro if you prefer* • 1 (15 ounce) can tomato sauce • 1 (12 ounce) can tomato paste Directions: Mix all together and bring to a slow boil for 10 minute. Seal in jars and cook in hot water bath for 10 minute. This is a medium salsa. This is also a chunky salsa so if you want a smoother salsa cut your veggies into smaller pieces. Yields 3-6 quarts or pints. Add 2 tbsp. freshly squeezed lime juice and salt and pepper to taste.

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Garden Fresh Bruschetta Ingredients: • 20-24oz fresh tomatoes (4-5 roma or 3-4 regular tomatoes) diced small • 1 clove garlic minced • 1/4 cup fresh basil chopped fine (I cheat and put extra ) • 2 Tbs Olive oil • 1 Tbs red wine vinegar • 1/2 tsp each salt & pepper (or to taste) • 1 baguette • Olive oil & fresh garlic for toasting Instructions: Mix all ingredients and let stand at room temperature for 2 hours. Slice the baguette, brush with olive oil and lightly toast. Rub each toasted slice baguette with a clove of garlic. Top with Bruschetta.

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Oopsie bread: YUMMMMM Will you have a hard time living without bread? Ooopsies are a good option. It’s a “bread” without carbs and can be eaten in a variety of ways. Ingredients: • 3 eggs • 100 grams (3.5 ounces) of cream cheese • a pinch of salt • ½ teaspoon baking powder (can be excluded) Preparation: Separate the eggs, with the egg whites in one bowl and the egg yolks in another. Whip the egg whites together with the salt until very stiff. You should be able to turn the bowl over without the egg whites moving. Mix the egg yolks and the cream cheese well. If you choose, add the psyllium seed husk and baking powder (this makes the Oopsie more bread-like). Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites. Put 6 large or 8 smaller oopsies on a baking tray. Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden. You can eat Oopsies as bread or use them as a bun for a hotdog or hamburger. You can also put different kinds of seeds on them before baking them, for instance poppy, sesame or sunflower seeds.

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Cheesy Garlic Cauliflower Cheese Sticks Gluten Free, Grain Free Source: what2cook.net Everyone loves these, great if you’re craving garlic bread but trying to save on those extra calories.. Ingredients: • ¼ of a large head of cauliflower “riced” • 1 tsp. olive oil • 3 cloves garlic, minced • 1 large egg (white), lightly beaten • ½ cup mozzarella cheese • ½ tsp. dried Italian herb seasoning, divided • Marinara Sauce for dipping Instructions: Preheat the oven to 350 degrees. Line a cookie sheet with parchment paper and spray it with cooking spray. To “rice” the cauliflower, use your cheese grater (or food processor). When you’re done, you should have about 1.5 cups lightly packed. Place the riced cauliflower into a microwavable bowl and microwave until softened, about 5 minutes depending on your microwave (no need to add any water, drain). While that is cooking, heat the oil in a small skillet over low heat and add your garlic until softened. When your cauliflower is softened, add the garlic mixture, lightly beaten egg white, Italian seasonings, and 3/4 of the mozzarella. Stir and mix well, then spread onto your prepared pan. Bake until they start to turn golden brown; about 30 minutes. Remove from the oven, flip the loaf over so the bottom side is now on top and add the remaining cheese and a sprinkle more of the Italian herb seasoning. Bake for another 10 minutes or until the cheese is melted and golden. Cool (until they harden slightly) and cut into pieces and serve hot or warm. Heat up marinara sauce and serve Preparation time: 15 minute(s) Cooking time: 40 minute(s)

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Cauliflower Breadsticks! Hardly any calories for the whole pan! Ingredients: • 1 large head of cauliflower • 2 cloves garlic, grated or minced • 2 large eggs, lightly beaten • 4 oz low fat mozzarella cheese • 1/2 teaspoon onion powder • salt • pepper Directions: Preheat oven to 450 degrees. Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft Place the cauliflower into a food processor and blend until it's a mashed potato texture. In a medium bowl, stir together cauliflower, eggs, cheese, and seasonings. Lightly spray a baking pan with spray oil and coat with the mixture (about 1/2 inch thick). Bake at 450 degrees for 20-25 minutes or until the top starts to brown Add additional cheese to the top and enjoy!

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Sweet Potato Baked Home Fries -RECIPE FROM WE HEART VEGAN Ingredients: • 2 large sweet potatoes • 2 Tbsp. olive oil or canola oil • Dash of paprika • Ample sprinkle of sea salt and fresh ground black pepper Directions: Scrub the potatoes well; slice first into rings by cutting end to end then cut each circle into triangles by slicing it in half twice. Place all the chunks into a mixing bowl and add the remaining ingredients; toss to coat. Spread onto a baking sheet, being sure that they are in a single layer, and bake in a preheated 400 F oven for 8 minutes; flip after the 8 minutes and bake 8 more. Since the cubes are small they won’t take long at all. Carefully remove each one and put in to a dish for serving; serve hot! Serves 4

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Desserts Oatmeal Banana Raisin Cookies When you have a sweet tooth and want to stay on track, here is a wonderful treat where sugar is NOT an added ingredient. Ingredients: • • • • • • •

3 mashed bananas (ripe) 1/3 cup apple sauce 2 cups oats 1/4 cup almond milk 1/2 cup raisins (optional) 1 tsp vanilla 1 tsp cinnamon

Bake at 350 for 15-20 minutes

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Paleo and Gluten Free Apple Crisp Ingredients: • 8 apples, peeled and sliced • 1 tsp cinnamon • 1 tsp nutmeg • 1 tsp ginger Mix apples with spices and put in an 8x8 baking dish. Topping • 1/4 cup coconut flour • 1/4 cup almond flour • 1/3 cup coconut/palm sugar • 1/2 cup chopped pecans • 1/2 cup chopped almonds • 8 tablespoons butter Mix flours, sugar and nuts together until well combined. Cut in flour and put all on top of the apples. Bake at 375 for 40 minutes or until apples are tender when poked with a knife.

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