Home Made Tortilla Strips

Ingredients

1 taco sized tortilla (usually 6"-8")
1 favorite seasoning - I used Mrs. Dash Chipotle seasoning,
                                     you could use their chili lime seasoning or your favorite seasoning.

Pam or Olive oil in a Mister

Directions

1. Cut Tortilla into strips with knife or pizza cutter
2. Spray with oil lightly and sprinkle with seasoning.
3. put on foil lined cookie sheet
4. cook on 350 for 5-7 minutes (until golden brown)

White Chicken Chili

Ingredients

1 lb Boneless, skinless chicken breast, cubed
1 Medium onion, chopped
1 tbsp Olive Oil
2 Garlic Cloves
16 oz Chicken Broth or stock (low sodium)
1 4 oz can Green Chilis
2 tsp Ground Cumin
2 cans great northern white beans

Directions

1. In a large pot saute onion and garlic with olive oil.

2. Add chicken and cook through

3. Add Broth, Chilis, Beans and Spices and simmer for 15-20 min stirring occasional

Top with my Home Made Tortilla Strips!

Garnish -- with shredded Monterey Jack Cheese and Cubed Avocados!

Orange Chicken - Slow Cooker

Ingredients

4 Chicken Breasts - Cubed
1 Cup Freshly squeezed orange juice (3-4 Med oranges)
2 Tsp. Orange Zest
1/4 Cup Coconut Aminos (or low sodium soy sauce)
2 Cloves of garlic, minced
1 Tbsp Cornstarch (or flour)

Directions

In SLOW COOKER

1. Put chicken cubes into slow cooker.
2. In bow mix together Orange juice, Orange zest, Coconut Aminos,  and Garlic.
3. Pour Mixture over chicken in slow cooker and set on low for 5-6 hours.
4. Take 1/4 cup of juice from slow cooker and stir in cornstarch then reincorporate that back in the slow cooker.
5. Stir and let cook for 30 more minutes

30 minutes before serving

Garnish - chopped green onions

****I usually serve with my Non-Friend Rice.

Non-Fried Rice

Ingredients

1 Cup Carrot, diced
1 Cup Celery, diced
1/2 Cup Peas - Frozen
2 Cloves garlic, minced
4 Eggs (whisked in bowl set aside to scramble in)
1 Cup Brown rice (already cooked, leftover)
4 Tbsp Coconut Aminos (or low sodium soy sauce)
1 Tsp Olive Oil

Directions

1. In large saucepan drizzle a 1 tbsp Olive Oil
2. Once oil is heated add Garlic, Carrots, Celery and Saute until tender
3. Once tender move to one side of pan and pour in whisked egg and scramble.
4. Combine vegetables and scrambled egg together
5. Add rice and continue to saute
6. Add Coconut Aminos & Frozen Peas
7. Saute a few more minutes until peas are warmed through.

Garnish - Chopped Green Onions

Beef Broccoli - Slow Cooker

Ingredients

4 lbs beef (cubed, flank steak is perfect and low in fat)
16 oz Beef broth or stock
1/2 Cup Soy Sauce (Low Sodium)
1/3 Cup Brown Sugar
1 tbsp Minced Garlic
1 tbsp Sesame Oil
2 tbsp Cornstartch
2 cups fresh broccoli (or 1 bag frozen)/Cut into florets

Directions

In Slow Cooker

1. put sliced beef in the bottom of slow cooker.
2. In bow mix together Broth, Soy Sauce, Brown Sugar, Garlic & Sesame Oil. 
3. Pour Mixture over beef in slow cooker and set on low for 5-6 hours.

 30 minutes before serving

1. Take 1/4 cup of juice from slow cooker pot and stir in cornstarch then reincorporate that back in the slow cooker.
2. Throw in Broccoli Florets into slow cooker.
3. Stir and let cook for 30 more minutes

** I like to serve with brown rice! 

Herb Baked Tofu

 This was adapted from a Wegmans recipe.

Ingredients

1 box firm tofu frozen and then thawed (this firms up the texture)
1 1/2 Tbsp Extra-Virgin Olive Oil
1/2 tsp dill weed
1/4 tsp freshly ground black pepper
1 tsp sesame oil
2 Tbsp  Reduced-Sodium Soy Sauce
2 cloves of fresh garlic chopped

Directions

Preheat oven to 350 degrees.

1. Toss tofu, olive oil, dill, black pepper, sesame oil, and soy sauce in mixing bowl. Arrange tofu mixture in single layer on foiled baking sheet.
    
2. Bake 7-10 min until tofu is lightly browned

** Note Tofu pieces may balloon up a little in over but will fall and settle after cooling.

Home Made Chicken Noodle Soup (Stove Top & Crock Pot)

Ingredients

64 oz Chicken Stock

1 tbsp Olive Oil

4 Chicken Breasts (Skinless/Boneless) Cubed

2 Cups Celery, Sliced

2Cups Carrots, Sliced

8oz Bag of ¼” Wide, No YOLKS broad egg noodles

Directions

Stove Top

Pour olive oil in large soup pot on med heat

Add: Chicken Breasts Cook/Brown the Chicken and then remove from pot.

Add: Chicken Stock to deglaze the pot

Add: Celery & Carrots bring to a simmer, let simmer 15-20 minutes until veggies are tender.

While Veggies Simmer cube up the cooked chicken breast and add it back to the pot.

Add: Egg Noodles, simmer until egg noodles are tender.

Slow Cooker

Add: Chicken stock, Celery, Carrots and chicken breasts to slow cooker and cook on high 5-6 

20 minutes before serving
Add: Egg Noodles - As soon as egg noddles are tender you are all set!

Spicy Red Lentil Chili

     Another recipe adapted from Wegmans

Ingredients

2 cups Carrots, Diced
1 cup  Celery, Diced
1 cup  Onions, Diced
1 cup  Green Bell Peppers, Diced
2 cups Tomatoes, Cored & Diced
2 cloves Garlic, Minced
16 oz Bag of Red Lentils
4 cups Chicken Broth
2 cups Water
1 tbsp Butter, salted

Spices
1/8 Black Pepper
1 tbsp Cumin
1/8 tbsp Cayenne Pepper
1/8 tbsp Turmeric
½ tbsp Sea Salt
1/8 tbsp Chili Powder
Tabasco sauce – to taste(usually add this to bowl with serving not to pot)

Directions

Melt butter in stock pot on med-low heat
Add: Celery, Onion, Garlic & Carrot 
let veggies soften and sweat but not brown.(10 min or so)
Add: Water, Stock, Lentils & Spices and bring to a simmer.
let simmer (15-20 min)
Add: Tomato & Green Pepper
Simmer until lentils are tender (10-15 min)

** GARNISH IDEA - Shredded Cheddar and Avocado

Three Bean Chipotle Chili

I make many variations of chili. It is one of the dishes you can pack full of veggies, beans & meat making it high in vitamins, fiber and proteins. I usually serve my chili with homemade corn bread & honey.

Ingredients

1Tbsp Olive Oil

1 Medium onion (diced)
2 Cans diced tomatoes
1 Can Pinto Beans (Strained & Rinsed)
1 Can Kidney Beans (Strained & Rinsed)
1 Can Black Beans (Strained & Rinsed)
2 Cups sliced Carrots
1 lb Lean Ground Beef  -or- Poultry
2 Small Cans of  V-8
2 Tbsp Ground Cumin
1 Pinch Chipotle Powder
1 Pinch Chili Powder

Directions

Warm soup pot add the 1 tbsp of olive oil
Add: Diced Onion & Sliced Carrots Sauté until tender
Add: 1 Lb Lean Ground Beef  -or- Poultry
Add: Cumin, Chipotle Powder, & Chili Powder
Add: 2 Cans of V-8
Cook until meat is cooked through
Add: Tomato’s & Beans
Stir & set to low let simmer 20 minutes

** Garnish Idea - 

Avocado(diced)

All Natural Sour Cream
Shredded Cheddar Cheese

Cream-LESS Creamy Cauliflower & Leek Soup

This is has an amazing baked potato soup taste without all the cheese, cream and carbs. It's a tasty way to sneak a few more servings of veggies in as well.

Ingredients

1 tablespoon extra-virgin olive oil
1 leek, washed and dried, thinly sliced
6 cups organic chicken stock
1 small cauliflower, chopped into bite-size pieces
2 russet potatoes, diced
1 bay leaf
3/4 cup aged cheddar cheese 
1 Pinch sea salt and freshly ground black pepper

Directions

Heat the olive oil over medium heat

Add: Sliced bacon saute until crispy. 

Remove set aside on paper towel for garnish.

In the bacon oil, saute the leeks until soft

Add: Chicken Stock (This de-glazes the pot)

Add: the cauliflower, potatoes, bay leaf

Simmer 15 to 20 minutes, until the veggies are fork-tender.

Remove the pot from the heat.

Remove bay leaf 

Use emerson blender or food processor to puree soup in pot.Add Add: Aged Cheddar cheese, sea salt and freshly ground black pepper.

Keep on very low heat and whisk in cheese as it melts.

**GARNISH IDEAS

Fresh chives, sliced

Crumbled nitrate free lean bacon

Guiltless Zuppa Toscana



I originally had this soup at the Olive Garden and fell in love with it! Then I looked up the nutrition info and my eyes almost fell out… So... in order to still enjoy the soup I love I have cleaned it up and modified it over the years and this is what I have come up with and would like to share with you. This is also an excellent way to get kale into your diet after all it is a superfood!

Ingredients

1tbsp Olive Oil
3 Large Russet Potatoes (Sliced in half then quartered thinly)
1 Small Onion (diced)
1 Clove Garlic (diced)
1 lb Ground poultry sausage
1 Bunch of Kale (deviened and chopped)
16 oz Chicken Stock/Broth
2 Cans of Great Northern or Canelli Beans
Red Pepper Flake –optional for heat-

Directions

Place soup pot on medium heat add the 1 tbsp of olive oil
Place sausage in pot cook through
(If using sausage links brown links then remove and cut into slices return to pot)
Add Onion sauté until soft
Add Garlic
Add Chicken Stock/Broth (This Deglazes the pot)
Bring to a simmer and let simmer for 10 min
Add Beans
Add Kale
Place lid on pot for 10 minutes until Kale is tender
Stir thoroughly
SERVE!

** Garnish Ideas
Shredded Parmesan Cheese