Spanish Style Stuffed Peppers

Ingredients
- 8 green bell peppers
- 1 pack of lean ground beef
- 1 can of diced tomatoes with chiles
- 1 packet of dry fajita mix
- 4 garlic cloves
- 1 medium spanish onion
- 2 bags of yellow spanish rice
- 1 small jar (or can) of sliced green olives
- Mexican style shredded cheese

Prep- 20 min
- cut off the top of each pepper, and remove the inside.
*TIP:  to get your bell peppers to stand straight up, lay it on it's side and cut an edge to the longer ends of the pepper.  This will keep them straight in the pan, and even after they're cooked when they're being served.  
- cut the onion and garlic into small pieces, and mix with the diced tomatoes

How-To- 40 min

Rice:  Follow the instructions that are on the bags of rice.  Once the rice is completed, place in the jar of olives (juice and all), and stir.

Meat:  Place a table spoon of olive oil into the pan, and then place the beef in once the pan is hot.  Ground the beef around with a spatula, and then add the fajita seasoning mix.  Once the meat is almost done, place in the onion, garlic, and tomatoes- stir together- simmer on medium heat.

Once everything is done, place a layer of rice in the bottom of each pepper.  The rice should spread pretty evenly between all of the peppers.  Next, place some of the shredded cheese over the rice.  Then, evenly place the beef mixture next over the cheese (all of it should be used among all 8 peppers).  Lastly, top each pepper off with the shredded cheese, and place in the oven for about 15-20 min.  The longer you bake them, the softer they will be.  Remove from oven, and enjoy!

Bruschetta Chicken Pasta

Ingredients:
- 1 pack of thin sliced chicken breasts (usually 4 in a pack)
- Organic spaghetti (1 cup cooked is the serving)
- 5 tsp olive oil
- 1/4 cup cherry tomatoes
- 4 garlic cloves
- 1/8 cup shredded mozzarella cheese
- pinches of fresh basil
- salt & pepper
- 5 tbs basalmic vinegar
- 2-3 tbs packed brown sugar

Prep:
- Season the chicken breasts with salt and pepper and let it marinate while you prepare the brushetta

Brushetta How-To:
- Slice the cherry tomatoes and add into a small bowl (you may use however much you like, if the amount I gave is not sufficient for you)
- Chop of 2 of the garlic cloves and place in the bowl next
- Add 3 pinches of basil, mozzarella cheese, 1 tsp of olive oil, and a little salt and pepper in the bowl, and then stir together.

*Begin to boil your pasta!*

Basalmic glaze How-To:
- Place the vinegar and the brown sugar into a small pot, and bring to a light boil.  2 minutes after boil, reduce heat to low and let simmer. 

Bringing it all together:
Bring a medium skillet to a medium heat, and spray with a nonstick spray (I use this because it reduces the amount of fat calories).  Place your chicken breasts into the pan, flipping every few minutes to avoid either side being overcooked.  Once the chicken is cooked, turn the pan off and slice each chicken breast up into smaller pieces.  By this time your pasta should be finished, drain the water and keep in the pot.  Add 4 tsp of olive oil to the pasta, the remaining fresh garlic you have, and a little bit of salt (1/2 tsp) to the pot and stir everything together.

Take approximately 1 cup of the spaghetti, and plate it.  Top with some of the sliced chicken (1 breast is the serving size), then add the bruschetta mix you prepared, and finally top it off with the basalmic glaze!  Garnish with fresh basil.

TIP:  Pouring the glaze into a small measuring cup will help you pour it more evenly over the pasta.

Braised Beef

Servings: 4

Ingredients:
Beef
- 1 roasting bag (or you can use a crock pot)
- 2 bottom round steaks (you may also use a roast)
- 1 container of unsalted beef stock
- 1 tbsp of: salt, pepper, Mrs. Dash extra spicy, and oregano
- 1/2 medium white onion
- 1/2 bunch of green onions
- 4 cloves of garlic

Potatoes
- 1 pack of steamables red potatoes
- 1/4 cup lactaid milk
- 1 tsp salt & pepper
- 1 tsp garlic paste

How-To:
Beef
- In a skillet, on medium-low heat, sear each side of the steaks for about 5 minutes.
- Place the two steaks into a roasting bag, and then in the same skillet place the onions and garlic...saute for about 5 minutes.
- Pour the container of beef stock into the roaster bag, followed by the onions and garlic.
- Tie up the bag and place in the oven for about 30-40 minutes.
- Once done, remove each piece of steak from the oven bag and pull apart piece by piece using two forks....into the sizes of your choice.  Note, the smaller the pieces the more tender and easier to eat it will be.

Potatoes
- Steam in bag for 9 minutes.
- Once done, pour potatoes into a mixing bowl and using a knife cut them up into small pieces.
- Pour the milk, garlic paste, salt, and pepper into the bowl and stir well.  (I also added a handful of green onions into mine, because I love the flavor they add).

I served this with a side of asparagus as well...just as a veggie option! :-)  ENJOY!

Cilantro Lime Chicken

Serving Size: 5

Ingredients:
(Chicken)
- 1 pack of Perdue Thin Sliced Chicken Breasts
- 1 tsp salt
- 1 tsp pepper
- 1/3 cup fresh cilantro
- 1/3 cup lime juice
- 3 tbsp olive oil
- 1 tsp lime zest
- 1 tsp honey
- 3 cloves fresh garlic

(Avocado Salsa)
- 1 medium avocado
- 3 roma tomatoes
- 1/2 red onion
- 1 clove of garlic
- 1/3 cup fresh cilantro
- 1/8 cup lime juice

Chicken Prep:
- Dice the cloves of garlic, and the fresh cilantro up for the chicken into small pieces and then place in a small mixing bowl.  Add the salt and pepper, olive oil, lime juice, honey, and lime zest and then whisk everything together.  Place the chicken breasts either into a bag or a small pan that can be covered, and add the marinade into it.  Cover, and place in fridge to marinate for about 2 hours.

How-To:
- Once the chicken is finished marinating, place it on a non-stick cookie sheet in the oven on 350 degrees...and let it bake for about 15-20 minutes.
-  (SALSA) Cut the roma tomatoes, red onion, avocado, garlic clove, and fresh cilantro into small pieces, and place into a small mixing bowl.  Then add the lime juice and stir everything together gently in the bowl.
- Once the chicken is completed, top it with the avocado salsa and enjoy!

Serving suggestion:  I served the chicken with steamed broccoli and cilantro lime rice (just like at Chipotle!) and the pairings were VERY TASTY!  

Stay tuned for the cilantro lime rice recipe to come! 

Asian Lean Ground Turkey

Serving Size:  4

Ingredients:
- 1 pack of Simple Truth Natural Extra Lean Ground Turkey
- 1 pack of Birds Eye steam fresh long green beans
- Uncle Ben's brown rice (boxed)
- 3 cloves of fresh garlic
- 3 tsp of chili garlic sauce
- 1/4 cup lite soy sauce
- 1 tsp fresh ginger
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 small bunch of green onions

Prep:
- Follow directions on box of rice, and begin cooking the rice first.
- Dice up green onions into slim pieces, peel and cut about 4 slivers of ginger and dice up into small pieces, and then dice up 3 cloves of fresh garlic.  Place all these items to the side in a small cup/bowl.
- Steam the green beans according to directions on the bag.

Ground Turkey How-To:
- In a skillet, heat the tablespoon of sesame oil and place turkey meat into the pan.  After separating it some with a spatula, place the 1/4 cup of soy sauce into the pan, followed by the cup of veggies you chopped up.  
- Once the meat is cooked, add in 3 tsp of the chili garlic sauce (add more for added spice) and stir in along with the green beans.
- Add in the tbsp of rice vinegar and continue to stir everything in together.
- Serve over a cup of brown rice, and enjoy!

Nutrition Fast Facts (approximate per serving)

395 Calories

6g Fat (1.5g polyunsaturated & 1.5 monosaturated included)

34g Protein

45g Carbohydrates

Korean Ground Beef

Serving Size: 4

Ingredients:
- 1 pack of Simple Truth Natural ground beef (91% lean)
- 1 cup of Uncle Ben's brown rice (I use the kind that comes in the box)
- 1 tablespoon Organic Sesame Oil
- 1 teaspoon fresh ginger
- 1/2 cup green onions
- 4 garlic cloves
- 2 teaspoons of crushed red pepper (I love spicy food, so if you're not into it please scale this down at your discretion)
- 1 teaspoon of salt and ground black pepper each
- 1/4 cup lite soy sauce
- 8 teaspoons of brown sugar

Prep:
Dice up the green onions, garlic, and ginger- place them in a bowl with the necessary seasonings as mentioned above (minus the soy sauce)
Place rice on a burner, following the directions as listed on the box.

How-To:
In a large saucepan, place the sesame oil and allow it to get hot.  Place in the ground beef, and using a spatula break it up across the pan.  Place in the 1/4 cup of soy sauce, followed by the bowl of ingredients you previously prepared.  Continue to mix and chop away at the ground beef until it's mixed up well, and in the size pieces you desire.  Once the meat is cooked, (on medium heat, usually after about 10 minutes) turn the burner off and as the pan cools the sauce will thicken up.  Once the rice is complete, measure out 1 cup of rice, and an equal portion of the ground beef (I topped mine with more green onions), and then ENJOY!

This meal is very easy, and can be prepared and cooked in just under 30 minutes!

Nutrition Fast Facts (approximate per serving):

313 Calories

7.9g Fat

17g Carbohydrates

24g Protein

4g Sugar

Spaghetti Squash Topped with Baked Chicken

Ingredients
- 1 spaghetti squash (I used a small one)
- 6 tbs of olive oil
- 5 tbs of minced garlic
- 1 pack of Perdue thin sliced chicken breasts
- 1 can of Simple Truth Organic diced tomatoes - no salt added
- 1 tbs of a tube of Gourmet Garden garlic paste
- 2 tbs of jarred pesto
- 1/2 white onion chopped
- 1 pack of steamables broccoli

Squash Prep
Cut the ends of the squash off (use the sharpest knife you have, because the skin can be tough to get through), and then proceed to cut the squash into 6 even round pieces.  After you cut them, remove the middle seeding from the squash.  Lay each piece down on a non-stick cookie sheet and drizzle 1tbs of olive oil over each piece, and then season it lightly with salt and pepper.  Place in the oven on 350 degrees, and bake for 30-40 min (I baked mine for 40).

Chicken Prep
Lay each piece of chicken breast on a non-stick cookie sheet, and top with 1 tbs of minced garlic (spread).  I seasoned mine with black pepper, cayenne pepper (I like spicy!), and Mrs. Dash original blend.  Place in the oven on 350 degrees, and bake for 15-20 min.

Sauce Prep
In a skillet, saute the crushed garlic, pesto, and white onion together for about 5 minutes.  Afterwards, apply the can of diced tomatoes, and stir everything together.  Reduce your heat to a medium low and let it simmer as everything else is cooking (unless you like your onions to have a little crunch like I do, then don't simmer it as long).

Finale How-To
- Once you remove the squash from the oven, peel the skin away from each round and gently separate the squash from the middle out.  It will be stringy just like spaghetti!
- Place the squash all into the skillet with the sauce and gently stir it all in together.  Once it's all mixed well, turn the heat off.  Serve approximately 1 cup on a dish.
- Cut up a chicken breast into bit size pieces, and top the dish with it.
- I finished mine off with fresh partially dried cilantro for some added flavoring.
- ENJOY! 

Approximate Nutrition Fast Facts

(based on 5 servings)

816 Calories*

23.1g Fat*

14g Carbohydrates

28.6g Protein

*using olive oil for the squash is where the increase in calories comes from.  If there's an alternative for this, it will decrease the calories by 620 per serving, and the fat grams by 21.

Lean Stuffed Turkey Burgers

Serving Size: 4

Ingredients
- 1 pack of 99% lean jenny-o ground turkey meat
- 1 small white onion (whole foods)
- 2 cups of baby spinach (whole foods)
- Non-stick olive oil spray
- 1/4 cup of jarred jalapeños (or fresh ones)
- Mrs. Dash garlic and herb seasoning
- Dry cilantro seasoning
- 1 whole egg (whole foods)

Prep
Dice up onions, spinach, and jalapeños.....Mix all above ingredients into a large mixing bowl very well.

How-To
- After mixing ingredients up well, preheat a large skillet (medium heat) and spray with non-stick spray.
- Make 4 even balls out of the meat and flatten them into symmetrical circular patty shapes
- Fry each side for approximately 5-11 minutes and flip
- Once each side has been cooked, enjoy!

These are great either breadless with your sauce of choice or plain!  The stuffing will provide great flavor which will keep you from needing, or maybe even wanting, bread! 

Nutrition Fast Facts (approximate per patty)

167.3 Calories

2.74g Fat

34.9g Protein

4.32g Carbohydrates

Chicken Fried Brown Rice

Ingredients:
- 1 lb of thin sliced chicken breast (usually 4 cutlets)
- 1 1/2 cups of Uncle Ben's Brown Rice (boxed)
- 1 1/3 cups of frozen mixed vegetables

Marinade Ingredients
- 1 small white onion
- 3 tsp of Braggs amino acids (soy sauce substitute)
- Pinch of salt
- 1 tbsp of garlic powder, pepper, and minced garlic
- 2 tbs of rice vinegar 
- 1 tsp of cayenne pepper (optional for an added kick!)

(I also added some basil and Italian seasoning)

Prep
- Cut the chicken cutlets into small pieces, and place them into a zip lock bag
- Cut the onion up into thin strips and place in the bag with the chicken
- Add all marinade ingredients into the bag, and then seal it up and place it in the fridge.

(Marinating time may vary, but I did 1 hour...you may do this longer if desired.)

- Boil the brown rice in a pot on the side, for 19 minutes (water should be well over the line of rice).  Once the time is up, strain the water and place back over the cooling stove eye that was being used.

How-To:
- Spray nonstick oil onto a skillet, and begin with sauteing the chicken mix
- Once the chicken is nearly fully cooked, add the frozen vegetables in
- Place the rice in, and stir
- Using lite soy sauce, sprinkle some over the pan and continue to stir everything around for about 3-5 more minutes
- Enjoy!

Serving Size:  4

Nutrition Fast Facts (Approximate Per Serving)

174 Calories

1.6g Fat

29.5g Protein

18.5g Carbohydrates (5g from veggies)

Protein Pancakes

Unlike other protein pancakes, these won't be gritty or spongy, and the chunky peanut butter will add a small delightful crunch to the pancakes.  These are great as a post workout breakfast, and they make approximately 5-6 pancakes.

Ingredients:
- 1 scoop of NDS Amplify protein
- 2 cups of unsweetened chocolate almond milk
- 1 1/4 cup of organic rolled oats (raw)
- 3 egg whites
- 1 tsp of smart balance chunky peanut butter
- 1 tsp of brown sugar
- 1/2 banana
- 1 cup strawberries
- Reddi Wip Fat Free whipped cream

How-To:
Mix all contents into a large mixing bowl, using a whisk (preferred).  Set your skillet onto a medium-low temperature, and prepare each time with fat free olive oil non-stick spray.  Pour even amounts of the mixture onto the skillet, and allow each side to cook fully...note:  these take longer to cook than traditional pancakes do, so be patient! :-)

Once your batch is complete, cut up half of a banana and about a cup of strawberries and place them on top.  Last touch is to add 4 tbs of Reddi Wip fat free whipped cream to the top (or you may use a zero calorie syrup)!  The only other thing left to do it to ENJOY!!

Nutrition Fast Facts (minus toppings)

796 Calories

22.55g Fat 

(includes 2.5 g polyunsaturated, and 2.5 g of monounsaturated)

50.8g Protein

83.1g Carbohydrates

Per pancake (based on 6 total)

132.67 Calories

3.75g Fat

8.47g Protein

13.85g Carbohydrates

Strawberries and Cream

If you're looking for a healthy dessert option, this is one! This very simple recipe only contain one cup of cut strawberries (halves) fro Whole Foods, and 4 tablespoons of fat free whipped cream on top. The next time you're craving something sweet, try this!

Nutrition Fast Facts

59 calories 

0g Fat

13g Carbohydrates

1g Protein

Lean Turkey Meatballs

Ingredients
- 1/2 Jenny-O 99% Lean Ground Turkey
- 2 tbsp Kroger Italian Style Bread Crumbs
- 1/4 cup Meijer Naturals Tomato Basil Sauce
- 2 tbsp Kroger Mozzarella Cheese
- 1/2 Phils's Fresh Eggs (Whole Foods)
- 1/2 White Onion (diced)
- 1/2 cup Green Onion (diced)
- 1 tsp Minced Garlic

*prepare a non-stick cookie sheet before beginning!*

How-To:
- Preheat oven at 350 degrees
- Cut ground turkey in half, and place it into a large mixing bowl
- Place the following in the bowl:

• Cut up white and green onions (small pieces!)
• Egg
• Bread Crumbs
• Salt & Pepper
• Minced Garlic
• Pinches of other seasonings of choice.  I recommend Mrs. Dash Garlic and Herb, Cayenne Pepper, and Italian

- Using your hands, blend all ingredients together in the bowl very well

- Roll three even meatballs out of the bowl, and place on the cookie sheet

- Bake for about 15 minutes and check that they are cooked to your desire

- Heat 1/4 cup of tomato sauce in a small pan

- After meatballs are done, place them on a plate and top with sauce and mozzarella (cheese is optional!) and enjoy!!

Approximate Nutrition Fast-Facts (With cheese in parenthesis)

205 Calories (245 calories)

5g Fat (7.7g Fat)

19.5g Carbohydrates (no change)

20g Protein (24g Protein)

Slow Cooker Turkey Chili

*Makes 8 Balanced Servings*

Ingredients:
- 1 pack of lean ground Turkey (about 1lb)
- 1 can of no salt added beans
- 1 green pepper
- 1 serrano pepper
- 1 fresh jalapeno pepper
- 1/2 large red onion
- 1/2 box of Hunt's tomato sauce
- 1 can of spicy diced tomatoes
- Chili powder

Prep:
1)  Cut up all peppers and onion into small bite size pieces
2)  Saute turkey meat in a skillet with olive oil spray (do not use cooking oil, as this adds excess fat to the meal), and season to taste with garlic, salt, pepper, and other herbs.

How-To:
1)  Place all veggies into the slow cooker (I used a 4qt one)
2)  Place cooked turkey meat into the slow cooker
3)  Open the can of beans and diced tomatoes, drain them, and then pour them into the slow cooker
4)  Pour in 1/2 of the tomato sauce (if you want it to be more juice, add more sauce)
5)  Measure about 1/4 cup of chili powder and mix into the slow cooker
6)  For added spice, add 1 tablespoon of cayenne pepper
7)  Add 1 teaspoon of salt and pepper
8)  Stir everything together, and place on high for about 4-5 hours.
9)  ENJOY!

(Top with your favorite cheese if you'd like...but remember this adds to the nutrition fast facts count!)

Nutrition Fast Facts Without Cheese (Approximate Per Serving- 8 Total):

164 calories

4.2 g fat

8g carbohydrates

18g protein

Sun Dried Tomatoes, Fresh Mozzarella, and Pesto Chicken Rolls

Ingredients:
- 4 Chicken breasts
- 1 Pack of sun dried tomatoes
- 1 small ball of fresh mozzarella (cut into 8 equal pieces)
- 1 Jar of pesto
- 1 Pack of bamboo sticks

How-to:
1)  Preheat oven at 350 degrees
2)  Pat chicken breasts dry and pound them thin with a meat tenderizer, and then lay them on a cookie sheet that's been sprayed with nonstick olive oil (this will keep the cheese from sticking to the pan as it melts)
3)  Spread a thin layer of pesto on each breast, and then place 3-4 sun dried tomatoes on top in the middle
4)  Place two pieces of mozzarella cheese over the sun dried tomatoes
5)  Roll each edge towards the middle and use the bamboo sticks to keep in place.
6)  Repeat steps 3-5 for all chicken breasts
7)  Place in oven for 20-30 minutes, and enjoy!

This meal is best served with asparagus (shown), broccoli, or long stem green beans.

Asparagus as Shown:
Cut off the bottoms of the stems, rinse well, and lay across a cookie sheet.  Spray them with olive oil, and rub minced garlic throughout.  Sprinkle some salt and pepper over top, and place in the oven for 10-15 minutes, or until your desired crispiness is achieved.

Nutrition Fast Facts (Approximate per serving):

282 Calories

12.5g Fat

7g Carbohydrates

36.6g Protein