Week 7

Creamy Chicken Salad Stuffed Avocados

Ingredients:

1 cup chicken breast, cooked and shredded
¼ cup corn
¼ cup black beans, rinsed and drained
¼ cup green onions, chopped
¼ cup tomatoes, diced
¼ cup cilantro, chopped
¼ cup corn chips, crushed
2 tablespoons white vinegar
4 tablespoons mayonnaise
Salt to taste
2-4 avocados, sliced in half with pits discarded

Directions:

In a medium bowl, toss the chicken breast, corn, black beans, green onions, tomatoes, cilantro, and corn chips together. Add the vinegar and mayonnaise to mixture and toss to coat. Salt to taste. Spoon salad into halved avocados. Serve immediately with a spoon and fork. Enjoy!

**** Can also use shrimp or crab meat in place of the chicken 

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Broccoli & Grape Pasta Salad

Ingredients

• 1/2 (16-oz.) package farfalle (bow-tie) pasta (Dreamfield Brand 5 net carbs)
• 1 pound fresh broccoli 
• 1 cup mayonnaise 
• 1/3 cup sugar 
• 1/3 cup diced red onion
• 1/3 cup red wine vinegar
• 1 teaspoon salt 
• 2 cups seedless red grapes, halved 
• 8 cooked bacon slices, crumbled 
• Preparation
• 1. Preheat oven to 350°. Bake pecans in a single layer in a shallow pan 5 to 7 minutes or until lightly toasted and fragrant, stirring halfway through.
• 2. Prepare pasta according to package directions.
• 3. Meanwhile, cut broccoli florets from stems, and separate florets into small pieces using tip of a paring knife. Peel away tough outer layer of stems, and finely chop stems.
• 4. Whisk together mayonnaise and next 4 ingredients in a large bowl; add broccoli, hot cooked pasta, and grapes, and stir to coat. Cover and chill 3 hours. Stir bacon and pecans into salad just before serving.
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Hawaiian Chicken (Crockpot)

Ingredients:

4-6 Boneless Chicken Breasts (mine were still frozen!)

1 Bottle Archer Farms Hawaiian Style Barbecue Sauce (from Target)

1 20 oz. can Pineapple Chunks, drained

Directions:

Spray the inside of your crock pot with cooking spray for an easy cleanup!  Place frozen chicken breasts in the crock pot and cover with sauce.  Empty can of drained pineapple chunks on top.  Cook on High for 2-3 hours or Low for 4-6 hours.  Shred chicken with two forks while still in the crock pot so the chicken will be well coated with sauce. 

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Easy Chicken Enchiladas

 

We say chicken, but steak would be just as good if you have it on hand!

Ingredients: 
2-3 cups of cooked chicken breast, steak or turkey
1 ½ cups cheddar cheese
1 package pre-made crepes
1 scallion

Enchilada Sauce: 
1 8oz can tomato sauce
2 cups water
2 tbsp olive oil
2 tbsp butter
1 tsp cornstarch
½ tsp cumin
½ tsp unsweetened cocoa powder
½ tsp garlic powder
2 tbsp chili powder

First prepare enchilada sauce. In a medium skillet, warm butter and oil. Add all dry ingredients, whisk in two cups of water and tomato sauce. Stir continually until sauce thickens. Adjust spices accordingly and set aside. In a second skillet, heat chicken in a quarter cup of enchilada sauce. Bring to simmer.  Inside a baking dish, place one of the crepes and coat with a small amount of sauce. Add chicken, a small amount of cheese and roll. When all are rolled top with remaining sauce. Sprinkle chopped scallions and cheese on top and bake at 350 for 10-15 min or until cheese melted and bubbly.

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Viva La Fiesta Vegetarian Taco Salad

Serves 6
Ingredients
2 tablespoons extra virgin olive oil 
1 small yellow onion, chopped
2 ears corn, kernels cut off  
8 oz. tempeh, cubed (found next to the refrigerated soy products)
1 (15 oz.) can kidney beans, rinsed and drained
1 tablespoon taco seasoning (this is the amount of heat my family can handle, add more to your taste) 
8 oz. romaine lettuce salad 
1 avocado, peeled, pitted, and sliced
1 cup halved cherry tomatoes  
1/4 cup grated sharp white cheddar cheese 
1/4 cup fresh cilantro, chopped
1 lime, sliced for garnish (optional)
1 bag tortilla chips  
favorite salad dressing

Directions

Heat olive oil in a large skillet over medium high heat. Add onion and saute until starting to brown, about 7 minutes. Add corn kernels and tempeh, and saute another 2 minutes, or until corn is tender. Add beans,  taco seasoning and 1 tablespoon water and saute another minute. Remove from heat and let cool slightly or until room temperature.

Place lettuce in a large serving bowl. Pile tempeh mixture on top. Arrange avocado, tomatoes, cheese, and cilantro on top of tempeh mixture. Garnish with lime wedges and serve with chips and dressing. 

Week 6

Island Ceviche Salad

Keep a bag of frozen cooked shrimp on hand for a quick healthy dinner in minutes: Just put the frozen shrimp in a colander, and rinse with cool water until thawed. Spice things up by adding chopped onion, cilantro and jalapeno.

1 lb shrimp, cooked, peeled and deveined
1 cucumber, seeded and diced
1 mango, peeled and diced
Juice of 1 lime

Mix all ingredients together, and marinate in the refrigerator for at least 15 minutes. Season with salt, pepper and chili powder, and serve with tortilla chips on a bed of lettuce

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Baked Salmon with Crumb topping

Baked Salmon with Crumb Topping Recipe

• Prep/Total Time: 30 min.
• Yield: 8 Servings

102030

Ingredients

• 1 cup soft whole wheat bread crumbs
• 1/3 cup sliced almonds, coarsely chopped
• 1 tablespoon finely chopped green onion
• 1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 2 tablespoons butter, melted
• 1 salmon fillet (2 pounds)

Directions

• In a bowl, combine the bread crumbs, almonds, onion, thyme, salt and pepper; mix well. Add butter and toss lightly; set aside. Pat salmon dry. Place skin side down in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Spritz salmon with cooking spray; cover with crumb mixture. Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork. Yield: 8 servings

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Red Pepper & Parmesan Tilapia

Red Pepper & Parmesan Tilapia Recipe photo by Taste of Home

Red Pepper & Parmesan Tilapia Recipe

• Prep/Total Time: 20 min.
• Yield: 4 Servings

101020

Ingredients

• 1/4 cup egg substitute
• 1/2 cup grated Parmesan cheese
• 1 teaspoon Italian seasoning
• 1/2 to 1 teaspoon crushed red pepper flakes
• 1/2 teaspoon pepper
• 4 tilapia fillets (6 ounces each)

Directions

• Place egg substitute in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg substitute, then cheese mixture.
• Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.

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Apricot Glazed Turkey Breast

Apricot-Glazed Turkey Breast Recipe photo by Taste of Home

• Prep: 15 min. + marinating Bake: 2 hours + standing
• Yield: 12 Servings

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Ingredients

• 1 bone-in turkey breast (5 to 6 pounds)
• 2 garlic cloves, peeled and thinly sliced
• 1 tablespoon sliced fresh gingerroot
• 1/2 cup white wine or reduced-sodium chicken broth
• 1/3 cup reduced-sugar apricot preserves
• 1 tablespoon spicy brown mustard
• 2 teaspoons reduced-sodium soy sauce

Directions

• With fingers, carefully loosen skin from turkey breast. With a sharp knife, cut ten 2-in.-long slits in meat under the skin; insert a garlic clove and ginger slice into each slit.
• Place turkey in a large bowl; pour 1/4 cup wine under the skin. Secure skin to underside of breast with toothpicks. Pour remaining wine over turkey. Cover and refrigerate for 6 hours or overnight.
• In a small bowl, combine the preserves, mustard and soy sauce; set aside. Drain and discard marinade; place turkey on a rack in a foil-lined roasting pan.
• Bake at 325° for 2 to 2-1/2 hours or until a thermometer reads 170°, basting with apricot mixture every 30 minutes (cover loosely with foil if turkey browns too quickly). Cover and let stand for 15 minutes before carving. Yield: 12 servings.

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Baked Chicken Cordon Bleu Recipe

Baked Chicken Cordon Bleu Recipe photo by Taste of Home

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• Prep: 15 min. Bake: 35 min.
• Yield: 4 Servings

153550

Ingredients

• 4 boneless skinless chicken breast halves (6 ounces each)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 4 thin slices prosciutto or deli ham
• 1/2 cup shredded Asiago cheese
• 1/4 cup seasoned bread crumbs

Directions

• Flatten chicken to 1/4-in. thickness; sprinkle with salt and pepper. Top each with prosciutto and cheese. Roll up and tuck in ends; secure with toothpicks.
• Transfer to an 11-in. x 7-in. baking dish coated with cooking spray. Sprinkle with bread crumbs. Bake, uncovered, at 350° for 35-45 minutes or until juices run clear. Yield: 4 servings.

Week 5

• Spicy Pineapple Salmon 
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• Spicy pineapple glaze Ingredients:
• 1/2 Cup sweet chili sauce
• 1 ea 8 oz can crushed pineapple in pineapple juice
• 1/2-1 Tsp cajun seasoning
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  4 ea 5-6 oz salmon filletsIngredients for the fish 
• shop
• salt and pepper, to taste
• nonstick cooking spray
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• Preparation:
• Preheat the oven to 400 degrees and place the Salmon in a 9X13
• baking dish sprayed with Nonstick Cooking Spray. Season the Salmon
• with Salt and Pepper.
• In a small bowl, combine all the Glaze ingredients and mix well.
• Generously top each piece of Salmon with a scoop of the Spicy
• Pineapple Glaze.
• Bake the Salmon for 15-20 minutes or until the fish flakes
• easily with a fork.
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  Low Carb Taco Soup
  
  
  1 pound ground beef (or turkey)
  1 onion
  2 garlic cloves
  1 tablespoon cumin
  1 teaspoon chili powder
  8 ounces cream cheese
  2 10-ounce cans of Rotel
  2 cans of beef broth
  1/2 cup heavy cream
  
  
  First, you’ll want to brown one pound of ground beef, or ground turkey if you prefer. You can cook the meat in a separate skillet or the large pot you will need for the soup.  Once the meat is brown, drain it and add in two minced garlic cloves and half a cup of onions. Stir those in and then add in your spices–one tablespoon of cumin and one teaspoon of chili powder. Let the spices soak in while you dice up an eight ounce block of cream cheese. Add in the cream cheese and use the back of a wooden spoon to mash it into the meat. You can use a metal or plastic spoon, but the cream cheese will not stick to the wooden spoon as much.
  When the cream cheese completely coats the meat, add in two cans of Rotel, two cans of beef broth and half a cup of heavy cream. Stir well and bring ingredients to a boil. Salt can be added to taste, but as much as I love salt, I thought this was perfect as it is. Other great taco ingredients can also be served with it–cheese or a dollop of sour cream. This is a low carb treat, but you can always add in tortilla chips for a little starch!
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  Low Carb Meatballs alla Parmigiana

  

  
  

  
  

  
  

  For the meatballs
  1.5	lbs ground beef (80/20)
  2	Tbl fresh parsley, chopped
  ¾	cup grated parmesan cheese
  ½	cup almond flour
  2	eggs
  1	tsp kosher salt
  ¼	tsp ground black pepper
  ¼	tsp garlic powder
  1	tsp dried onion flakes
  ¼	tsp dried oregano
  ½	cup warm water
  	For the Parmigiana
  1	cup marinara sauce
  4	oz mozzarella cheese

  
  

  Directions

  For the meatballs
  Combine all of the meatball ingredients in a large bowl and mix well. Form into 2″ meatballs. Bake at 350 degrees (F) for 20 minutes OR fry in a large skillet over medium heat until cooked through. Pro-tip – try frying in bacon grease if you have any – it adds another level of flavor. Frying produces the golden brown color shown in the photos above.
  For the Parmigiana
  Place the cooked meatballs in an oven safe dish. Spoon approximately 1 Tbl sauce over each meatball. Cover with approximately 1/4 oz of mozzarella cheese each. Bake at 350 degrees (F) for 20 minutes (40 minutes if meatballs are frozen) or until heated through and the cheese is golden. Garnish with fresh parsley if desired.
  
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  Low Carb Tacos
  
  
  
  
  

  Ingredients:
  2-1/2 teaspoons chili powder
  3/4 teaspoon cumin
  1/4 teaspoon salt
  1/4 teaspoon paprika
  1/4 teaspoon pepper
  1/8 teaspoon garlic powder
  1/8 teaspoon onion powder
  1/8 teaspoon red pepper flakes
  1/8 teaspoon dried oregano

  Directions:

  Mix together seasonings, then add to 1lb hot, cooked and drained ground beef with 1/4 cup water. Mix well.

  Place in Endive leaves for low carb 

  or get Carb Control Tortillas from Mission Brand  (3 net carbs in the soft taco size tortilla)

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  Cauliflower Fried Rice

  • 4 cups raw cauliflower (about 540g)
  • 2 teaspoons salt
  • 2 teaspoons sugar
  • 2 teaspoons sesame oil
  • 1 teaspoon white pepper
  • 2 teaspoons oil for frying
  • 2 eggs
  • 200g/7ozs prawns in shell, shelled and diced or 100g/3.5ozs prawns shelled, diced
  • 1 Lup Cheong Chinese sausage, diced (substitute with chicken if you want it lower in fat)
  • 1 onion, diced
  • 2 medium carrots, diced
  • 2 cups peas
  • 1/2 cup tinned corn kernels

  • 1/2 cup chopped green onions

  
  

  Directions:

  1. Place the cauliflower in a food processor and process until you get small white pieces. Place in a large bowl along with the corn and green onions and add the salt, sugar, sesame oil and white pepper and stir to combine and distribute.

  2. Heat a large wok or frypan to medium heat (I put it as a 6 out of 10) and add one teaspoon of oil. Beat the eggs and then when the pan or wok has heated, fry them as a large, flat omelette. Remove from the pan and slice into strips using a knife or a pair of scissors and set aside (this doesn’t get added until the very end).

  3. Heat another teaspoon of in the pan on high heat and fry the onion until fragrant, add in prawn meat and fry until almost cooked. Add in lup cheong and cook for another minute tossing in the pan or wok. Transfer all of this mixture to the big bowl of seasoned cauliflower and stir to combine everything.

  4. Fry the peas and carrots and fry for a couple of minutes. Then turn up the heat to medium to high and add the big bowl of cauliflower to the wok and fry everything for a few minutes, to give it all a nice breath from the hot wok-it shouldn’t take long but just be sure to toss it well. Add the egg slices and check for seasoning (I always like more white pepper here) and then ladle onto a serving plate.
  
  

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