Recipes

South-Of-The-Border Chicken & Rice Soup

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.

Servings: 8

Here’s what you need:

  • 2 organic, free range chicken breasts
  • 1 (28oz) can diced, fire roasted tomatoes
  • 1 (4oz) can green chiles, chopped
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 head cauliflower, shredded
  • 32 oz organic, free range chicken broth
  • 2 teaspoons ground cumin
  • dash of sea salt and pepper
  • ¼ cup fresh cilantro, chopped
  • 2 avocados
  • Tajin seasoning for garnish
  1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.
  2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
  3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutritional Analysis: One serving equals: 178 calories, 11g fat, 414mg sodium, 20g carbohydrate, 6g fiber, and 25g protein.

Festive Hummus (Sun-Dried Tomato and Basil)

While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks.

Servings: 12

Here’s what you need:

  • 1 (15 oz) can garbanzo beans
  • 1 Tablespoons tahini
  • 1 Tablespoon olive oil
  • 1 Tablespoon lemon juice
  • 1 Tablespoon water
  • 2 garlic cloves, mashed
  • 1/4 teaspoon salt
  • 2 teaspoons soy sauce
  • 4 sun-dried tomatoes
  • 1/4 cup basil leaves
  1. Throw all the ingredients into a food processor and combine until smooth.

Nutritional Analysis: One serving equals: 75 calories, 2g fat, 11g carbohydrate, 3g fiber, and 3g protein.

Easy Turkey Kebabs

Here’s a great recipe for a busy weeknight dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt.

Servings: 4

Here’s what you need:

  • 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
  • 2 garlic cloves, minced
  • 1 teaspoon olive oil
  • 2 eggs
  • 1/4 cup almond meal (more if needed)
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon cinnamon
  • dash of salt (optional)
  • 2 Tablespoons fresh parsley, finely chopped
  • 1 Tablespoon fresh mint, finely chopped
  1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
  2. Pre-heat your grill or grill pan.
  3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
  4. Grill for about 8 minutes per side.

Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

Cauliflower, Kale and Chicken Sausage Casserole

Here’s a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.

Servings: 6

Here’s what you need:

  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 3 cups kale, chopped
  • dash of salt and pepper
  • Pinch of each, dried: thyme, rosemary, tarragon, and parsley
  • 4 links nitrate-free, chicken sausage, sliced into half moons
  • 1 head cauliflower, cut into small florets
  • 1/2 cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat free ricotta cheese
  • 1/2 cup Parmesan cheese, shredded and divided
  1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
  2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
  3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
  4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
  5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
  6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

Protein Pumpkin Pie Pancakes

Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

Servings: 2

Here’s what you need…

  • 4 large eggs
  • ¾ cup egg whites
  • 1 (15oz) can of pumpkin
  • 1 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • 1 teaspoon ground cinnamon
  • cooking spray
  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!

Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 1/4 cup tomato, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over each tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
  4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Rosemary Lamb Chops

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking.

Servings: 4

Here’s what you need…

  • 8 (4oz) loin lamb chops, trimmed of fat
  • 1/2 cup dry red wine
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon dried rosemary leaves
  • 4 garlic cloves, minced
  • Freshly ground black pepper
  • 1/4 teaspoon salt
  1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
  2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
  3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
  4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

White Bean Hummus

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with healthy protein and fiber.

Servings: 8

Here’s what you need…

  • 2 cans white beans, drained and rinsed
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1/2 cup whole wheat bread crumbs
  • 1 Tablespoon Dijon mustard
  • Juice of 1 lemon
  • 1 teaspoon olive oil
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • dash of salt
  1. Throw everything into the food processor and blend until smooth and creamy.
  2. Spread onto bread or use as a dip for cut veggies.

Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.

Sweet Braised Figs

This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium—a mineral important in controlling blood pressure.

Servings: 6

Here’s what you need…

  • Non-stick cooking spray
  • 1 Tablespoon raw honey
  • 12 figs, sliced in half
  1. Heat a large non-stick sauté pan and spray with cooking spray. Add the raw honey.
  2. Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
  3. Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.

Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.

Low Carb Pumpkin Muffins

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.

Servings: 12

Here’s what you need…

  • ½ cup coconut flour (find at natural foods store)
  • 2 teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground cloves
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • ⅓ cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

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