32 oz reduced sodium chicken broth (bpa free can or make your own)
1 can chopped green chilies (or 1/2 of a chopped green pepper)
2 tsp ground cumin
2 tsp dried oregano
3 cans great northern beans (divided)(bpa free can)
Shredded Pepper Jack cheese (for topping)
Directions
Combine ingredients through the oregano in a crockpot and add one of the cans of beans. Cook on low for 8 hours. 30 minutes before serving puree one can of beans and add to crockpot (to thicken the soup) and add the remaining can of beans. Cook the remaining 30 minutes and serve with Shredded cheese.
Recipe makes approximately 6 servings. Each serving contains 279 calories, 2.1 grams of fat, 32 mg cholesterol, 223 mg sodium, 40 g carbs, 9.2 grams fiber, 1.8 grams sugar, and 26 g protein.
Cut pork into chunks, sprinkle with salt and pepper, and brown in a pan. Remove from pan, cover, and set aside. Add olive oil, pepper, and onion in a pan. Saute’ a few minutes, then add cabbage and 1/4 cup water. Cover and steam until cabbage, peppers, and onions are fully cooked.
Mix soy sauce, brown sugar and salt into a bowl. In a separate bowl, mix cornstarch and cold water. Pour both mixtures into cabbage. Cook a few minutes until it thickens, then add back pork to heat throughout.
Recipe makes 6 servings. Each serving contains: 194 calories, 5.5 grams of fat, 1.4 grams of saturated fat, 55.2 mg. cholesterol, 14.3 grams of carb, 2.7 grams of fiber, 9.1 grams of sugar, and 22.3 grams of protein.
Sprinkle pork chops with salt and pepper. In a large nonstick skillet coated with cooking spray, cook chops in butter over medium heat until meat juices run clear; remove and keep warm.
Combine flour and milk in a bowl until smooth; stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in remaining ingredients; heat through. Serve on top of chops.
I only use a little of the sauce as it does not take much to add richness to this dish.
This recipe makes 4 servings. Each serving contains 249 calories, 8.4 grams of fat, 94.7 mg. of cholesterol, 7.6 grams of carb, .2 grams of fiber, 4.3 grams of sugar, and 33.8 grams of protein.
1 large jar salsa (pick a flavor you like as it will be the predominant flavor in the dish)
1 cup reduced fat shredded cheese (Mexican blend or whatever you prefer)
1/2 cup plain Greek yogurt
3 low carb tortillas
Directions
Mix chopped chicken with taco seasoning. Place one tortilla in the bottom of a casserole dish. Top with 1/2 chicken, salsa, and a small amount of cheese. Top with another tortilla, chicken, salsa, cheese. On last layer, add Greek yogurt to the layer, and top with the last tortilla and cheese. Bake at 375 until heated throughout and cheese is melted on top.
Makes 6 servings. Each serving contains 203 calories, 6.8 grams of fat, 2.6 grams of saturated fat, 53.3 mg cholesterol, 13.1 grams of carb, 2.4 grams of fiber, 5 grams of sugar, and 23.2 grams of protein.
Spray skillet with cooking spray and cook onion over medium high heat about 5 minutes. Add bacon and cook an additional 3-4 minutes. Add corn, cook an additional 3-4 minutes. Add zucchini and sprinkle with salt and pepper. Mix well and cook over medium heat until zucchini are tender. Sprinkle with shredded cheese, leave on stove while cheese melts.
Mix first 7 ingredients together and flatten into a 9×13 pan. Bake at 400 for 30 minutes or until completely set. While that is cooking, saute’ onion, pepper, and ground beef in a pan. Add spaghetti sauce. When zucchini mixture is finished, pour spaghetti sauce mixture on top, sprinkle on mozzarella, and bake for another 10 minutes at 400.
Recipe makes 8 servings. Each serving contains: 129 calories, 5.7 grams of fat, 2.2 grams of saturated fat, 31 mg. cholesterol, 10.2 grams carb, 2.4 grams of fiber, 7.3 grams of sugar, and 12.1 grams of protein.
1 lb. carrots (about 7 or 8 real carrots), cut in half and into bite-sized pieces
3 tablespoons balsamic vinegar
3 tablespoons agave nectar
1 tablespoon olive oil
salt and pepper to taste
Directions
Cut carrots in half and into bite-sized pieces. Toss with olive oil, salt and pepper. Roast at 375° for 20 minutes. Mix balsamic vinegar and agave in a small bowl. Remove carrots from oven, drizzle with mixture, and mix well. Return to oven for an additional 10-20 minutes or until carrots and the topping caramelize (turn brown and bubbly).
You can use baby carrots, but the texture and flavor are not as good when roasted. You can double this recipe easily for leftovers.
Makes 8 servings. Each serving contains 90 calories, 1.8 grams of fat, .2 grams of saturated fat, 0 mg. cholesterol, 46 mg. sodium, 17.9 grams of carb, 2.4 grams of fiber, 13.4 grams of sugar, and 1 gram of protein.
4 large or 6 small boneless, skinless chicken thighs (can use breasts, but they are more dry)
1 teaspoon garlic
28 oz. can diced tomatoes
4 tablespoons light Italian dressing, divided
1 onion, chopped
14 oz. can artichokes, canned in water
1/2 teaspoon salt
1/4 teaspoon pepper
1 teaspoon Italian seasoning
Directions
Mix garlic, tomatoes, 2 tablespoons Italian dressing, onion, and artichokes in crock pot. Dredge chicken in remaining 2 tablespoons Italian dressing, and sprinkle with salt, pepper, and Italian seasoning. Place on top of mixture in crock pot. Cook on low for 4-6 hours.
Recipe makes 5 servings. Each serving contains: 252 calories, 14.2 grams of fat, 3.2 grams of saturated fat, 64.2 mg. cholesterol, 16.6 grams of carb, 2.8 grams of fiber, 2.9 grams of sugar, and 16.4 grams of protein.
2-3 slices bacon (nitrite free if possible), sliced into very small pieces
1/2 cup thinly sliced shallots
3 cups trimmed and halved mixed mushrooms, such as chanterelle, oyster, black trumpet and/or cremini (baby bella)
2 tablespoons water
2 tablespoons thinly sliced fresh sage
1/4 teaspoon sea salt
1/4 teaspoon freshly ground pepper
Directions
Heat oil in a heavy skillet over medium heat. Add bacon. Cook, stirring occasionally, until beginning to brown (3 to 5 minutes). Add shallots and cook, stirring occasionally, until softened and browned (3 to 4 minutes).
With a slotted spoon, transfer the bacon and shallots to a plate lined with a paper towel to drain.
Remove about half the fat from the pan. Return the pan to medium heat. Add mushrooms. Cover and cook, stirring once, until the mushrooms release their liquid (3 to 4 minutes). Uncover and cook until the liquid evaporates, about 1 minute. Add water and scrape up any browned bits.
Return the bacon and shallots to the pan and cook for about 1 minute. Stir in sage, salt and pepper. Serve warm.
1 lb. butternut squash, peeled and cut into bite-size chunks (2 cups)
1 cup low-sodium vegetable broth (or chicken broth)
1/2 cup light coconut milk
1/4 cup sweet white miso
1 Tbs. minced fresh ginger
3 cloves garlic, minced (1 Tbs.)
Directions
Place squash in large, deep skillet.
Whisk together broth, coconut milk, miso, ginger, and garlic in bowl. Pour over squash, and bring to a boil. Reduce heat to medium-low, cover, and braise 10 to 15 minutes, or until squash has softened and liquid has become thick and creamy, stirring occasionally.