Saute’ bacon and onion until translucent 5-10. Add flour. Cook another 2 minutes. Add remaining ingredients (except green beans) and stir until combined. Add green beans and cover to steam. Cook about 10 minutes or until green beans are cooked to your desired level of crispness.
Recipe makes approximately 8 servings. Each serving contains 50 calories, 3.5 mg 1 gram of fat, .3 grams saturated fat, 3.5 mg cholesterol, 7 grams of carb, 2.5 grams of fiber, 2.9 grams of sugar, and 2.4 grams of protein.
Chop all veggies and place on a cookie sheet or roasting pan. Mix glaze ingredients together and pour over veggies. Toss to coat. Roast at 375 until veggies reach desired level of doneness (20-30 minutes or more depending on size of veggie pieces). Remove from oven and sprinkle with a small portion of Parmesan or Romano cheese. If you have extra asparagus in your fridge, it is a great addition as well!
Recipe makes 8 servings. Each serving contains 88 calories, 5.6 grams of fat, .8 grams of saturated fat, 0 mg cholesterol, 9.3 grams of carb, 2.4 grams of fiber, 6.2 grams of sugar, and 1.8 grams of protein.
4-6 boneless skinless chicken breasts, cut into chunks or strips
salt and pepper
Directions
Heat oil in skillet and add chicken. Sprinkle with salt and pepper. Cook until done. Remove chicken from pan and place on a plate and tent with foil to keep moist and warm. Add the remaining ingredients and cook until reduced (5 minutes or less). Place chicken back in the pan and toss. Serve immediately. This sauce also makes a great marinade for grilled chicken or pork. You can also use this sauce recipe for leftover rotisserie chicken to give it new life!
Recipe makes 5 servings. Each serving contains approximately 262 calories, 8.7 grams of fat, 1.8 grams saturated fat, 96 mg cholesterol, 9 carbs, o grams fiber, 8.96 grams of sugar, and 35.2 grams protein.
5-6 cups “riced” cauliflower in food processor or grated by hand (I recommend a few pulses in food processor)
1 cup green onions cut into small pieces
1/2 cup chicken broth
1/2 cup soy sauce or coconut aminos
2 tablespoons sugar
1 tablespoon fresh grated ginger (or the refrigerated kind in a tube)
1 cup frozen peas, carrots or a mix (optional)
Directions
Heat green onions, chicken broth, soy sauce, sugar, and ginger in a pan. Add chicken cubes and cook about 5 minutes (or until about 1/2 way cooked). Add “riced” cauliflower and let cook about an additional 5-10 minutes or until chicken is cooked and cauliflower is coated in sauce and has cooked down slightly. If you want to add frozen veggies, add them when you add the cauliflower. Cauliflower in pieces this small does not take much time and can overcook easily.
Recipe makes 6 servings. Each serving contains 108 calories, 2.6 grams of fat, .7 grams saturated fat, 39 mg cholesterol, 229 mg sodium, 7.2 grams of carb, 1.7 grms of fiber, 3.9 grams of sugar, and 15 grams of protein.
1-2 tablespoons olive oil (depending on size of cauliflower)
1 tablespoon ground sage
1 tablespoon dried rosemary, crushed
1 onion, cut into thin slivers
2 slices nitrite free bacon, chopped
Salt and pepper to taste
Directions
Drizzle cauliflower florets and onion slivers with olive oil and toss. Mix rosemary and sage together and sprinkle on top and toss again to coat. Bake at 375 for 10 minutes. Add 2 slices of chopped bacon and increase temperature to 400 for an additional 15-20 minutes, tossing 2-3 times during the cooking process. Remove from oven when cauliflower is brown and bacon is cooked but not crispy. Salt and pepper to taste
Recipe makes 8 servings (depending on size of cauliflower). Each recipe contains 60 calories, 2.9 grams of fat, .6 grams saturated fat, 2.2 mg cholesterol, 78 mg sodium, 7.1 grams carb, 2.4 grams fiber, 2.9 grams sugar, and 3 grams protein
1 spaghetti squash, halved lengthwise and seeds removed
1 tablespoon olive oil
1 small onion, chopped
2 teaspoons chopped garlic
1 teaspoon dried basil
6 roma tomatoes, chopped
1.5 cups cottage cheese
1/2 cup shredded low-fat mozzarella cheese
1/4 cup chopped parsley
1/2 teaspoon salt
1/4 cup grated Parmesan cheese
Directions
Preheat the oven to 400°F. Coat a 13″ x 9″ baking dish and a baking sheet with nonstick spray. Place the squash, cut side down, on the sheet. Bake for 30 minutes, or until tender when pierced with a fork. Scrape the squash strands into a large bowl with a fork. This can be done ahead of time or at the time of preparation. This recipe is also a great use for leftover spaghetti squash.
Heat oil in a skillet set over medium heat. Add the onion, garlic, and basil. Cook for 4 to 5 minutes, or until the onion is soft. Add the tomatoes. Cook for 3 to 4 minutes or until tomatoes begin to soften.
Mix squash, cottage cheese, mozzarella, parsley, salt, and the onion mixture. Pour into greased baking dish. Sprinkle with the Parmesan.
Bake for 15-30 minutes, or until bubbly and heated throughout. Baking time will vary based on whether the spaghetti squash was baked ahead and refrigerated. Hot cooked spaghetti squash will take less baking time, closer to 10 minutes.
This recipe makes 8 servings. Each serving contains 158 calories, 6.7 grams of fat, 2.4 grams of saturated fat, 13.6 mg. cholesterol, 14.5 grams of carb, 2.9 grams of fiber, 8 grams of sugar, and 12.4 grams of protein.
Combine all ingredients, still well to combine, serve. Works well with rotisserie chicken or leftover turkey.
Makes 6 servings. Each serving contains 168 calories, 7.4 grams of fat, 1.3 grams of saturated fat, 56 mg. cholesterol, 200 mg sodium, 6.6 grams of carb, .8 grams of fiber, 5.3 grams of sugar, and 19.3 grams of protein.
4 cups chopped cooked chicken (rotisserie is fine)
1/2 package chicken taco seasoning
1 jar salsa
14 oz can petite diced tomatoes
1/2 cup mozzarella cheese
Directions
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, toss chicken with taco seasoning and mix with salsa and canned tomatoes. Remove zucchini crust from oven and top with chicken/tomato/salsa mixture and top with mozzarella. Return to oven for 10-15 minutes or until heated throughout.
Recipe makes 6 servings. Each serving contains 196 calories, 6.3 grams of fat, 2.4 grams saturated fat, 63 mg cholesterol, 11 grams of carb, 3.3 grams of fiber, 6.6 grams of sugar, and 25 grams of protein.
Steam or saute’ green beans until tender. Remove from heat. Saute’ red pepper and onion in olive oil until done. Add crushed red pepper. In a separate bowl, mix brown sugar and soy sauce. Add to pepper and onion mixture, then add green beans back to pan until heated throughout. Sprinkle with salt.
Recipe makes 6 servings. Each serving contains 66 calories, 2.5 grams of fat, .4 grams of saturated fat 0 mg. cholesterol, 10.8 grams of carb, 2.1 grams of fiber, 7.5 grams of sugar, and 1.5 grams of protein.
1 head of cauliflower, washed and broken up into small florets
1 tsp. extra virgin olive oil
1 tsp. garlic powder
1 tsp. paprika
1 tsp. chili powder
½ tsp. kosher salt
2 tbsp. of your favorite hot wing sauce
Directions
Combine olive oil, garlic powder, paprika, chili powder, hot sauce, and salt in a small bowl. Toss spice mixture over cauliflower and mix well, making sure all the cauliflower is coated in the spices.
Spread cauliflower on flat baking sheet and roast at 425° for 10-15 minutes.
Serve this recipe with the HEART IN MOTION BLUE CHEESE DIP recipe.
Recipe makes 4 servings. Each serving contains 64 calories, 1.8 grams of fat, .3 grams of saturated fat, 0 mg cholesterol, 10 grams of carb, 4 grams of fiber, 4.2 grams of sugar, and 4.1 grams of protein.