Chile Verde Tacos

3 lbs cubes pork stew meat or pork roast
2 Tbsp olive oil
1 large yellow onion
3 cloves garlic, minced
1 1/2 tsp sea salt
Freshly ground pepper, to taste
1 1/2 tsp ground cumin
9 cups chicken broth
4 fresh poblano chile peppers (fajita bells), seeded & chopped
2 fresh jalapeño peppers, seeded & chopped
1 yellow bell pepper, seeded & chopped
1 1/2 lbs fresh tomatillos, husks removed or brown rice
Can of black beans
1/2 bunch cilantro leaves, coarsly chopped
Cabbage, finely chopped
Sour cream to top

1. In a large stock pot, over high heat, seat the pork in olive oil until golden brown. Remove the pork from the pot, reserve 2 Tbsp oil in the pan, and cook the chopped onion and garlic, seasoned with salt and pepper until tender. Season with cumin, then stir in pork and chicken stock.  Summer for 1/2 hour.

2. Stir in poblanos, jalapeños and bell peppers.  Purée the tomatillos and cilantro in blender, and add them and black beans to the pot.  Cook an additional 30-45 min.

3. Serve on corn tortillas topped with cabbage and sour cream. (and pico de Gallo and guacamole if desired.)

(Or cook in crock pot or insta-pot.)

Crock Pot Asian Chicken Lettus Wraps

Ingredients

• 2 pounds of ground chicken (you can also substitute ground beef or ground turkey when they’re on sale at the grocery store)
• 1 medium-sized red bell pepper, diced
• 2 large carrots, grated (1 cup)
• 4 cloves garlic, minced
• 1/4 cup low-sodium soy sauce
• 1/4 cup ketchup
• 1 tablespoon honey
• 1/4 teaspoon crushed red pepper flakes

Directions

1. Add all ingredients to your slow cooker and cook on “low” setting for 4-6 hours or until chicken is tender.
2. Break apart chicken and serve.

To Freeze

Add all ingredients to a gallon-sized plastic freezer bag.  Remove as much air as possible, seal, and freeze for up to three months.  Thaw in refrigerator overnight and then cook in slow cooker for 4-6 hours on “low” setting.  Break apart chicken and spoon onto lettuce.

Honey Balsamic Sheet Pan Chicken

• ¼ cup balsamic vinegar
• 6 tablespoons honey
• 2 to 3 tablespoons olive oil, divided
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• ¾ teaspoon dried rosemary
• ½ teaspoon red chili flakes
• ¾ teaspoon kosher salt
• ¼ teaspoon black pepper
• 2 pounds chicken breasts (4 each), trimmed
• 1­½ pounds baby red potatoes, quartered
• 1 pint cherry tomatoes
• 1 pound green beans, trimmed

1. Preheat the oven to 425 degrees Fahrenheit (175 degrees Celsius).
2. In a medium bowl, combine the balsamic vinegar, honey, a tablespoon of olive oil, garlic, thyme, rosemary, chili flakes, salt and pepper. Stir well to mix.
3. Place the chicken breasts in a resealable plastic bag and pour the marinade over the top. Seal and toss the chicken to evenly coat. Marinate for at least 30 minutes.
4. While the chicken marinates, place the potatoes and cherry tomatoes on a sheet pan. Drizzle with the remaining olive oil, season with salt and pepper, and stir to coat. Bake for 25 minutes.
5. Remove the sheet pan from the oven and toss the green beans with the potatoes and tomatoes.
6. Remove the marinated chicken breasts from the plastic bag, reserving the remaining marinade in the bag. Place the marinated chicken, evenly spaced, on top of the vegetables. Pour the marinade from the bag over the top of the chicken and vegetables.
7. Return the sheet pan to the oven. Bake for 30 to ­40 minutes, periodically basting the chicken breasts with the pan juices, until the internal temperature of the chicken reaches 165 degrees Fahrenheit (74 degrees Celsius).
8. Allow the chicken to rest for 5 to ­10 minutes. Spoon the pan juices over the top of each chicken breast before serving.

Coconut & Chocolate Peanutbutter Protein Bars

• 1/2 cup natural peanut butter (just peanuts + salt)
• 2 tablespoons coconut oil
• 1/3 cup honey (use coconut palm syrup if vegan)
• 1 teaspoon vanilla extract
• 2/3 cup vanilla protein powder*
• 1 cup oats
• 2 tablespoons chia seeds
• 2 tablespoons chocolate chips + 1 teaspoon coconut oil
• Optional: 1/3 cup dried tart cherries (or dried fruit of choice)
• Optional: 1/3 cup unsweetened shredded coconut
• Fancy sea salt, for sprinkling

1. Heat peanut butter, coconut oil, honey and vanilla 
2. in a saucepan over low heat. Mix together until well 
3. combined and smooth, then remove from heat and 
4. transfer to a large bowl. Stir in protein powder until 
5. smooth, then fold in oats, dried cherries, chia seeds, 
6. and coconut flakes. Place in a 8x4 inch loaf pan lined 
7. with parchment paper.
8. Add chocolate chips and coconut in a small saucepan 
9. and place over low heat until melted. Drizzle over the 
10. tops of the bars. Sprinkle with sea salt.
11. Place in fridge for 1 hour before removing from pan 
12. and cutting into 10 bars or squares. Store bars in fridge 
13. tightly wrapped or in an airtight container for up to 
14. 2 weeks.

Zucchini Grilled Cheese

• 2 c. grated zucchini
• 1 large egg
• 1/2 c. freshly grated Parmesan
• 2 green onions, thinly sliced
• 1/4 c. cornstarch
• kosher salt
• Freshly ground black pepper
• Vegetable oil, for cooking
• 2 c. shredded Cheddar cheese

DIRECTIONS

1. Squeeze excess moisture out of zucchini with a clean kitchen towel. In a medium bowl, combine shredded zucchini with egg, Parmesan, green onions and cornstarch. Season with salt and pepper.
2. In large skillet, pour enough vegetable oil to layer the bottom of the pan. Scoop about 1/4 cup of the zucchini mixture onto one side of the pan and shape into a small square. Repeat to form another patty on the other side.
3. Cook until lightly golden on both sides, about 4 minutes per side. Remove from heat to drain on paper towels and repeat with remaining zucchini mixture. Wipe skillet clean.
4. Place two zucchini patties in the same skillet over medium heat. Top both with shredded cheese, then place two more zucchini patties on top to form two sandwiches. Cook until the cheese has melted, about 2 minutes per side.
5. Repeat with remaining ingredients. Serve immediately.

Lemon Spinach Chicken Spaghetti Squash

1 spaghetti squash
Olive oil
Sea salt, to taste
Black pepper, to taste
2 chicken breast, cut into 1-2 inch pieces
For the sauce:
1 medium yellow onion, diced
4 cloves garlic, minced
3 cups cherry tomatoes, halved
½ teaspoon sea salt
¼ teaspoon black pepper
½ lemon, juiced
1 cup chicken broth
8 ounces baby spinach

1. Preheat oven to 375˚F
2. Poke several holes into the spaghetti squash.
Microwave on high for 5 minutes.
3. Cut squash in half along the holes.
Remove seeds with a spoon.
Drizzle squash with olive oil, and
season with salt and pepper.
4. Place squash upside down on baking
tray and bake for 40 minutes until soft.
Let cool.
5. Using a skillet, cook the chicken breast
on medium-high heat with a little olive oil
for 6-8 minutes until the chicken is golden
brown and cooked through. Remove chicken
from the pan and set aside.
6. Sauté onion for a few minutes. Add garlic
and cook for a minute. Add tomatoes and
cook for a couple minutes. Cook until onions
are translucent.
7. Add lemon juice and chicken broth, and
cook until the liquid partially reduces, about
20 minutes. Add chicken and cook for
2 minutes. Add spinach and cook for
2 minutes.
8. Using a fork, shred the inside of the squash.
9. Pour sauce over the squash. Serve immediately.

Zucchini Lasagna Roll Ups

INGREDIENTS

• 2 (15-oz.) containers ricotta
• 3/4 c. grated Parmesan
• 2 large eggs
• 1 tsp. garlic powder
• kosher salt
• Freshly ground black pepper
• 1 c. marinara
• 5 large zucchini, sliced 1/8" thick
• 1 c. grated mozzarella

DIRECTIONS

1. Preheat oven to 400 degrees F. Make ricotta mixture: In a small bowl, combine ricotta, 1/2 cup Parmesan, egg, and garlic powder and season with salt and pepper.
2. Spread a thin layer of marinara into the bottom of a 9"-x-13” baking dish.
3. On each slice of zucchini, spoon a thin layer of sauce, then top with a thicker layer of ricotta mixture, and sprinkle with mozzarella.
4. Roll up and place in baking dish.
5. Sprinkle with remaining 1/4 cup Parmesan.
6. Bake until zucchini is tender and cheese is melted, 30 minutes.

Grilled Chilli Lime Chicken Fajita Salad

INGREDIENTS

Marinade/Dressing:

• 3 tablespoons olive oil
• 100ml (just over ⅓ cup) freshly squeezed lime juice
• 2 tablespoons fresh chopped cilantro/coriander
• 2 cloves garlic, crushed
• 1 teaspoon brown sugar
• ¾ teaspoon red chilli flakes (adjust to your preference of spice)
• ½ teaspoon ground Cumin
• 1 teaspoon salt

Salad:

• 4 chicken thigh fillets, skin removed (no bone)
• ½ yellow capsicum/bell pepper, deseeded and sliced
• ½ red capsicum/bell pepper, deseeded and sliced
• ½ an onion, sliced
• 5 cups cos lettuce leaves, washed and dried
• 2 avocados, sliced
• Extra coriander leaves to garnish
• Sour cream (optional) to serve

INSTRUCTIONS

1. Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
2. Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and grill/fry capsicum/pepper and onion strips until cooked to your liking.
4. Slice chicken into strips and prepare salad with leaves, avocado slices, capsicum/pepper and onion strips and chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra coriander leaves and sour cream.

Fudgy Avacado Brownies

Ingredients:
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips

Preparation:
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 16 squares.

Cauliflower Pizza Crust

1 cup riced cauliflower 

3 cups mozzarella, divided

1 teaspoon dried oregano

1/2 teaspoon garlic salt

1 teaspoon crushed garlic

1 egg 

Olive oil

Olives

Artichokes

Sun-dried tomatoes

Preparation

Pulse one head of chopped cauliflower into chunks in a food processor until it looks like grain. Microwave the cauliflower for 8 minutes.

In a medium bowl, stir together 1 cup riced cauliflower, 1 1/2 cups mozzarella, oregano, garlic salt, garlic, and egg. Spray a cookie sheet with cooking spray. Pat mixture out into a 9-inch circle. Brush with olive oil. Bake the crust at 450° for 15 minutes. 

Top the pizza with 1 1/2 cups mozzarella, olives, artichokes, and sun-dried tomatoes. Broil 3-4 minutes or until cheese melts.

Greek Yogurt Chicken Alfredo Spaghetti Squash Boats

1 medium spaghetti squash
2 large garlic cloves
1Tbsp extra virgin olive oil
3/4 c chicken stock, low sodium
2 tsp cornstarch
1/2 tsp salt
1/2 tsp pepper
1/2 c parmesan cheese, grated
3/4 c plain Greek yogurt, low-fat
2 c (6 oz) cooked chicken breast, shredded
1/4 c low-fat Mozzarella cheese, shredded

*Preheat oven to 400 degrees. Cut spaghetti squash in half lengthwise & scoop the seeds out. Brush with olive oil & place cut side down on baking sheet & bake for 45-60 minutes.
*Meanwhile, in a skillet over medium heat add olive oil. Add garlic & salute for a minute or two. Add chicken stock, cornstarch, salt pepper & whisk until smooth. Bring to a boil, reduce heat to low & simmer for a few min until sauce has thickened a bit.
*Remove from heat, add parmesan cheese & stir until smooth & cheese has melted. Add Greek yogurt and stir until smooth. Add chicken & stir to combine. Set aside.
*Reduce oven temp to 375. Using a fork separate spaghetti squash into strands leaving them in shells. Scoop chicken stock on top & gently move around to settle sauce. Top each with 2 Tbsp mozarell. Bake 10-12 min. Then broil on high for 5 more min. Serve.

No-Bake Energy Bites (a.k.a. Choc. Chip Balls)

1 c. oatmeal
1/2 c. peanut butter (or other nut butter)
1/3 c. honey
1 c. coconut flakes
1/2 c. ground flaxseed
1/2 c. mini chocolate chips
1 tsp. vanilla

*Mix together.  Let chill in fridge 1/2 hour.  Roll into balls and enjoy.  Store in fridge for up to 1 week.

Weight Watchers 2 Point Pumpkin Muffins

1 (18 oz) box spice cake mix
15 oz pumpkin
1 egg
3/4 c. water
*(optional to make without the egg and a full cup of water).

*Mix all ingredients together. Makes 24 muffins. Cook for 20-25 min. at 350 degrees. They will be very moist.

Banana Milk-Shake

1 c. fat-free or low-fat milk
1/3 c. non-fat dry milk
1 frozen ripe banana, cut into chunks
1 tsp. vanilla
dash of ground cinnamon (opt.)

*Place all ingredients in a blender & puree. Serve immediately.

Berry Variation:
*Add 1 1/2 c. berries, fresh or unsweetened frozen and 1 Tbsp. frozen apple juice concentrate (thawed) before blending. (Omit the cinnamon).

Creamsicle Variation:
*Add 2 Tbsp. frozen orange juice concentrate (thawed); omit the cinnamon.

Low-Fat Turkey Quesadillas

1 tsp. vegetable oil
1 1/2 c. chopped green pepper
1 c. minced purple onion
2 tsp. ground cumin
2 c. chopped cooked turkey breast (or turkey lunch meat)
1 (14 1/2 oz) can diced tomatoes, drained
1/4 c. minced fresh cilantro
1/4 tsp. salt
1/4 tsp. black pepper
8 (8") fat-free flour tortillas (or whole wheat tortillas)
3/4 c. shredded reduced-fat Monetary Jack cheese
butter-flavored non-cook spray
fresh cilantro sprigs

*Place oil in large pan over med-high until hot. Add chopped pepper & onion; cook 3 min, stirring often. Add cumin & cook 1 min. Add turkey & tomato; cook 3 min., stirring often. Stir in minced cilantro, salt & pepper.
*Place 1/2 c. turkey mixture on half of each tortilla. Sprinkle cheese over turkey mixture. Fold tortillas in 1/2. Coat skillet with cooking spray. Cook tortillas over med-high for 30 sec. on each side or until lightly browned. Garnish with cilantro sprigs.

Easy Low-Fat Chili

1 lb lean ground beef or turkey
1 onion
1 green pepper
1 red pepper
1 can black beans
1 can kidney beans
1 can pinto beans
1 can Mexican stewed tomatoes
1 package chili seasoning
1 can (12 oz or more)Spicy Hot V-8 tomato juice

*Finely dice vegetables. Dump beans (including their juice) and all other ingredients in a large pot. Simmer until peppers and onions are done. If you desire, you can add cooked ground beef or ground turkey. Great served over a potato, rice or simply by itself.