2 Servings 1/3 cup uncooked brown rice (1 cup cooked) 1 cup raw cauliflower rice 1 cup broccoli florets ½ cup carrots , diced 1 cup snap peas, whole ½ small yellow onion, diced 1⁄2 Tbs. minced garlic 1⁄4 cup […]
Read more »8 servings 1.5 lbs. lean ground chicken or turkey 1/2 cup oat flour (or grind oatmeal in a high powder chopper/blender to use) 1/2 cup finely diced onions 1/4 cup part-skim (low fat) shredded mozzarella cheese 1 Tbs. minced chives […]
Read more »2 servings 6 oz. chicken breast, cooked and sliced (serve cool or warm per preference) 4 cups spring salad mix 1⁄4 cup quinoa, cooked 2 oz. fresh mozzarella pearls 1 cup cherry tomatoes, halved Pinch of fresh or dried basil […]
Read more »3 oz. canned, chunk light tuna 1 TBSP olive oil mayonaise 2 Tbs. red onion, diced ¼ tsp. chives 1 tsp yellow mustard ¼ tsp. black pepper ¼ tsp. onion powder ¼ tsp. garlic powder 1 large romaine lettuce leaf […]
Read more »Serves 2-4 Adapted from Eat Happy by Anna Vocino 2 Tbsp olive oil 1 minced shallot or ½ cup diced onion 1 tsp minced garlic 1 tsp diced chives 1 cup almond flour 2 Tbsp light mayonnaise 1 egg yolk 1 tsp […]
Read more »8 flour or gluten free tortilla rounds ½ cup low sodium marinara sauce 1 Tbsp olive oil 1 red bell pepper, sliced ½ red onion, sliced 1 cup mushrooms, sliced 1 medium zucchini, sliced into rounds 1 fresh tomato, sliced 1 cup […]
Read more »Serves 4 A great make ahead to eat and have for leftovers! 1 lb. 93% lean ground meat or turkey meat or chicken meat ¼ cup water 1 Tbsp chili powder 1 tsp onion powder 1 tsp garlic powder 2 Tbsp […]
Read more »Serves 4 Adapted from Eat Happy by Anna Vocino 1 cup green lentils 4 cups water 1 small sweet onion, diced 1 cup flour or almond flour 2 eggs, lightly beaten, divided 2 Tbsp chopped chives, fresh or dried 2 […]
Read more »Serves 4 1 lb 93% lean ground meat (or 93% ground turkey) 1 4oz can diced green chilis, drained (ok to rinse with water if desired) 1 teaspoon of plain chili powder 1 avocado sliced 1 large tomatoe 2 large […]
Read more »Serves 4 1 teaspoon olive oil 1 small yellow onion, diced 2 gloves of garlic 1 pound of lean ground turkey meat (94-99% lean) ½ cup low salt ketchup 1 teaspoon yellow mustard ½ tablespoon red wine vinegar ½ tablespoon brown sugar 4 […]
Read more »It is almost grilling season! For a meat-free grill night, try this healthy fish alternative. Try making a variety of different kabobs using a variety of vegetables or fish types. Adapted from Taste of Home Makes 4 servings Nutrition per kabob: […]
Read more »Easy & Quick ~ Serves 4 1 lb salmon 2 Tbsp olive oil ½ tsp minced garlic 2 Tbsp honey 1 dash black pepper 1 Tbsp lemon juice 1 dash dried or fresh parsley 4 sweet potatoes 4 […]
Read more »Serves 4-6 6 boneless, skinless chicken breasts, cut into small chunks 1 can (28 ounces) diced tomatoes; use a no salt version or freshly diced tomatoes 1 tbsp light olive oil 1 medium sized onion, chopped 5 carrots, peeled and […]
Read more »Adapted from www.sodiumgirl.com Serves 4 Ingredients: 1 small- to medium-sized spaghetti squash 1 can no-salt-added pumpkin puree 2 cups no-salt-added tomato puree 1 tablespoon dried oregano 1 tablespoon dried onion flakes ½ teaspoon garlic ¼ teaspoon ground black paper Pinch cinnamon […]
Read more »Ingredients: 4 ounces whole wheat or gluten free penne pasta 2 TBSP olive oil, divided 1 medium onion, diced 1 small bunch broccoli florets 6 ounces cherry tomatoes 2 tsp capers 2 tsp white wine vinegar 2 tsp no salt added tomato […]
Read more »(Serves 2) 2 skinned salmon fillets 1/4 cup pure maple syrup 1/2 tablespoon lemon juice 1 teaspoon minced garlic 1 tablespoon coconut aminos (a lower sodium substitute for soy sauce) 1 teaspoon ginger 1 tablespoon olive oil (or your […]
Read more »1 pound boneless, skinless chicken breasts 2 tablespoons olive oil 1 tablespoon chili powder 2 teaspoons ground cumin 1 teaspoon garlic powder 1 large red bell pepper, sliced 1 large yellow bell pepper, sliced 1 large (about 2 cups) red […]
Read more »Serves 2 Cooking spray Heavy duty aluminum foil 2 boneless, skinless chicken breasts ½ fresh lemon 1 cup fresh zucchini or yellow squash chopped 1 cup diced baking potato (scrubbed, keep skin on) ½ cup diced onion (use your favorite…red, […]
Read more »Adapted from EatingWell.com Serves 4 Ingredients 2 teaspoons olive oil 1 large onion, chopped 4 cups diced, cooked potatoes 1 cup chopped lean corned beef brisket (4 ounces) *Tip: When purchasing, choose a lean meat; it has 1 gram fat per […]
Read more »To reduce the fat and sodium intake on your pizza night, try making your own pizza at home. Use a low-sodium store-bought dough, whole wheat English muffin, or a flatbread that has <5% sodium per serving. Top it with a […]
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