Chicken and Herbs Baked in Foil

Ingredients 4 chicken breasts or chicken thighs 4 Tbsp olive oil 4 garlic cloves Favorite fresh herbs: Parsley, Cilantro, Rosemary. thyme, Oregano. You can also use dry herbs, or Italian seasoning.Salt, black pepper and paprika to taste. Instructions Preheat the oven for 375 Degrees F. Rinse the chicken breasts/thighs and pat them dry. Cut 4 […]

Turkey Santa Fe Zucchini Boats

Yield: 10 boats *Suitable for regular diet Ingredients For the filling: 12 ounce lean ground turkey 3/4 cups canned black beans, rinsed and drained 3/4 cups corn kernels, fresh or frozen 1 hot pickled serrano pepper, chopped (or jalepeño) more to taste 1 large diced tomato 1 cloves garlic, minced 1/4 cup chopped onion 2 […]

Turkey Chili

Yield: Makes approximately 8 cups (64 1oz portions) *Suitable for soft diet and beyond Ingredients 1 pound lean ground turkey 2 onions, diced 1 green pepper, diced 1 (14 ounce) can Mexican-style tomatoes (likeRotel) 2 (8 ounce) cans tomato sauce 2 tablespoons cumin 2 tablespoons Chili powder 1 teaspoon salt ½ teaspoon cayenne pepper ½ […]

Spaghetti Squash Lasagna Boats

Yield: 6 boats *Suitable for regular diet Ingredients 3 small to medium spaghetti squash (about 5 cups cooked) Salt and fresh pepper, to taste 1/3 cup part skim ricotta cheese 2 tablespoon grated parmesan cheese 1 tablespoon chopped parsley (or basil) 3/4 cup whole milk shredded mozzarella cheese For the Sauce: 1 teaspoon olive oil […]

Roasted Vegetables

Ingredients 1 medium eggplant sliced into 1-2” thick slices 1 medium zucchini sliced into 1-2”thick slices 2 bell peppers core and seeds removed,cut into quarters 1 red onion sliced into 2” slices 2 Tbsp Olive oil for brushing vegetables Seasonings: salt, pepper, garlic powder, italian seasoning Preparations Preheat the oven to 400 degrees F. Line […]

Ricotta Bake

Ingredients 8 ounce part-skim ricotta cheese ½ cup grated parmesan 1 large egg beaten 1 tsp Italian seasoning ½ cup low-sugar marinara sauce 1/2 cup low-fat mozzarella cheese, shredded Salt and pepper to taste Instructions Combine ricotta cheese, parmesan, beaten eggand Italian egg together and place mixture in asmall baking dish Pour marinara sauce on […]

Pumpkin Spice Pudding

Ingredients 2 packets or 2 scoops Unjury (or other) vanilla protein powder 2 Tablespoons canned pumpkin (not pumpkin pie filling) 1 Package Jell-O instant vanilla pudding mix, sugar free, fat free ¼ Teaspoon pumpkin pie spice ¾ Cup water Preparations Empty the Jell-O sugar free instant dry pudding mix into a bowl. Add pumpkin pie […]

Mini Meat Loaf

Ingredients 6 ounces ground turkey 6 ounces lean ground chicken 1 small egg, beaten 1/8 cup instant oatmeal 1/8 cup parsley 1 ½ teaspoons skim milk ½ medium onion, finely chopped Salt and black pepper, to taste 1/8 cup ketchup ¾ teaspoons Worcestershire sauce Instructions Preheat oven to 375 degrees Fahrenheit Combine all ingredients except […]

Zucchini and Green Herbs Soup

Ingredients 4-5 medium size zucchini cut in halves andsliced. 2 Tbsp olive oil 1 medium onion chopped 3-4 cloves garlic minced 6 cups chicken or vegetable broth 1 cup chopped fresh herbs (basil, parsley,cilantro, dill) Salt pepper to taste Preparation Heat the olive oil in the pot, add the chopped onions and saute until the […]

Easy Baked Apples

Ingredients 6 firm Granny Smith apples core removed leaving a well at the bottom 3 tsp dark monk fruit sweetener or stevia ¼ cup finely chopped nuts(walnuts, pecans) 2 Tbsp dark or light raisins. 1 Tbsp light olive oil Cinnamon to sprinkle on top Preparation Arrange the cored apples in an Aluminum tray well side […]