Quinoa chicken and cream of mushroom casserole

1 cup quinoa (uncooked)
1 3/4 cup water
1 can Campbell's cream of mushroom and garlic soup
6 asparagus stalks
3 small chicken breasts
Paprika & black pepper
1/4 cup sharp cheddar cheese

Preheat oven to 375 and rinse quinoa. Stir quinoa, water and cream of mushroom/garlic together thoroughly. Add asparagus and chicken and sprinkle with paprika and pepper, cover with foil and  bake 45 minutes. Sprinkle cheese and cook til bubbly (5 min or so)
This is my new twist on "Saturday night chicken" and it's freakin fabulous!

Turkey and Spinach Panini

I missed my panini grill so I bought some Low-Carb High-Fiber tortillas for every now and again.
1 low carb tortilla
4 slices deli style turkey
1/2 vine tomato
1/2 avocado
10 spinach leaves
2 tbsp shredded mozzarella

It doesn't take a genius, but preheat panini grill or pan, and spread avocado over tortilla and add the rest of your ingredients. Fold, press and enjoy! Around 350 calories :)

Dill Salmon with Broccolini and Mushrooms

1 salmon filet
1 tbsp sour cream or greek yogurt
1/2 tsp minced garlic
1/2 tsp dill

4 stems broccolini washed and cut
8 mushroom slices
1/2 tbsp olive oil
1 green onion chopped
garlic salt
cracked black pepper

Preheat oven to 400 and mix sour cream with garlic and dill. Spread over salmon and wrap in foil and bake 15-20 minutes. Meanwhile heat oil in skillet and add onion until softened, then add broccolini and spices and thoroughly saturate with the oil. Add mushroom , sautee 5-10 minutes until slightly browned.

Bacon Leek Breakfast Souffle

6 eggs
1 cup greek yogurt
1/4 leek sliced
1/2 jalepeno diced
5 cherry tomatoes halved
10 spinach leaves
1 tbsp 2% milk
3 slices bacon chopped
1/2 cup pepperjack cheese
Seasalt and cracked black pepper

Preheat oven to 350*. Heat Dutch Oven on stovetop to medium-high heat and add bacon, leek and jalepeno. cook bacon about halfway through then add milk and cook down. In bowl mix eggs and yogurt. layer cheese, tomato, spinach and then eggs sprinkling with salt and pepper. Bake 30 minutes uncovered. You won't be disappointed with this one!

sundae shake

Ok so I sorta ripped this off from Pinterest but added my own twists (Torani syrup)... and it is way good. Only 122 cals in this thing!!!

1 banana
2 oz 2% milk
1 tbsp cocoa powder
1/2 oz Torani sugarfree vanilla bean syrup
1/2 oz Torani sugarfree peanut butter syrup
10 ice cubes

BLEND!

"egg foo yung"

2 eggs
1 oz 2% milk
8 mushroom slices
1/2 head of broccoli chopped
1/2 anaheim chile diced
1 tbsp chopped red onion
2 tbsp olive oil
2 tbsp soy sauce
1 tsp minced garlic
1 tsp minced ginger
salt and pepper to taste
garnish with Sirracha

Heat oil in nonstick skillet with garlic and ginger, add onion and chile pepper. Sautee until onion is translucent and add broccoli and mushrooms. Cook, stirring for a couple of minutes adding soy sauce. Meanwhile mix your egg and milk, then add over top of your veggies and add your salt and pepper. Let cook down until it is almost omelet-like, then flip until all your egg is well done. Serve it up! I like a ton of Sirracha but be careful, its hottt!

Mexican Fried Egg

Ok so this isn't real inventive, but it's nice to scrape things together in your fridge when you haven't thawed anything. So this was pretty good and somewhat light.
Just layer: shredded lettuce, chopped green onion, cilantro, a little jarred salsa, a spot of sour cream, avocado and a fried egg. Top with shredded cheddar cheese and your favorite hot sauce (I like Tapatio)!

Greek God Salad

Chop:
1/2 cucumber
1/2 large heirloom tomato
1 large green onion
7 green olives
1/3 avocado

Sprinkle:
1/2 tbsp olive oil
1/3 tbsp balsamic vinegar
2 tbsp feta cheese
salt and pepper

BAM!

Kale & Sausage Soup

1 Head Kale rinsed and chopped
4 chicken apple sausage links diced
2 large green onions chopped
1/2 green bell pepper de-seeded/veined and chopped
1 tbsp minced garlic
4 cups low sodium chicken broth
seasalt and cracked black pepper to taste

Bring chicken broth to a boil with the minced garlic and onions. Add bell pepper and kale, simmer 5 minutes then add sausage and simmer another 5-10 minutes. If I had celery, carrots or even some cannellini beans I'd have added those too for extra depth. This was pretty tasty and super easy. I served it with tomato, basil and goat cheese salad drizzled in olive oil and balsamic vinegar.

Lemon Feta Asparagus or Green beans

1 bunch asparagus or green beans cut into 2" strips

1 tbsp olive oil

juice of 1/4 lemon

1 tbsp feta cheese

seasalt and cracked black pepper

1 tsp minced garlic

2 vine tomatoes (optional)

sprig cilantro or parsley (optional)

Preheat oven to 425* while you slice your veggies, coat them with oil, garlic, salt and pepper. Then bake for 10 minutes. Remove from oven and toss with lemon juice, feta and your other optional ingredients. I have been making this 3 times a week, might try varying with gorgonzola, maybe add kalamata olives... open to suggestions!

Spanish Brown Rice

1 cup brown rice
2 1/2 cups warm water
1 chicken bullion cube
1 1/2 roma tomatoes
1 cup white onion
2 garlic cloves
1 tsp olive oil

In blender combine water, bullion, tomato, onion and garlic and liquify. Brown rice with oil in large sauce pan. Add liquid to rice and cover, cook on medium for 20-30 minutes. I got this recipe from a friend who uses Jasmine rice, but I wanted to try brown because it's lower carb and healthier for ya.

Veggie rice bowl with Ginger sauce

1 Cup cooked brown rice

1 large zucchini
10 white mushroom slices
1/2 tablespoon olive oil
pinch of garlic paste
Sautee all ingredients above

For ginger sauce:
1 yellow onion
2 tbsp grated fresh ginger or ginger paste
1/4 Cup lemon juice
1/2 Cup white vinegar
1 Cup soy sauce
blend above ingredients in food processor til smooth

layer rice, veggies and sauce (however much you prefer) and serve! I like to keep cooked brown rice in the fridge so I can make different simple meals throughout the week.

Chicken burrito bowl

1 chicken breast
1/2 cup cooked brown rice
3 tbsp habanero salsa
1 tbsp lime juice
1 tbsp daisy light sour cream
1 Roma tomato
1/2 avocado
1 green onion
1 tbsp cilantro
1 oz shredded cheddar cheese
1 tsp garlic paste
1 tsp cilantro paste

Preheat oven to 400 and spread garlic and cilantro paste over chicken. Bake for 25 min, meanwhile chop all veggies and cook brown rice. When rice is done add salsa, sour cream and lime juice and mix well. Pull chicken out of oven and dice, add to rice mixture. Top with veggies and cheese. Stir and serve!

California Dream Salad

2 Cups spinach/arugula mix
1/2 Cucumber chopped
1/3 avocado
8 cremini mushrooms
6 cherry tomatoes
1 green onion
1 Tbsp sunflower seeds
1/2 Tbsp dried cranberries
1/2 Tbsp gorgonzola
1 Tbsp olive oil
1/4 Tbsp cabernet sauvignon vinegar
Seasalt and cracked black pepper
garlic salt

Heat 1/2 of oil and white half of onion in skillet. Add shrimp and sprinkle with garlic salt and cook through. Meanwhile chop the rest of your ingredients and mix in bowl. Add shrimp, oil and vinegar and add salt and pepper to taste. I just had this for the 2nd day in a row!

lemon dill salmon ceaser

1 salmon filet
2 cups spring mix salad
1 tbsp parmesan cheese
2 tbsp your favorite ceaser or ranch dressing
1/2 lemon juice
1 tsp minced dill

In plastic sandwich bag add lemon juice, dill and salmon, seal and shake. Heat barbeque to low heat and when hot add salmon cooking 3-5 minutes on each side. In bowl mix remaining ingredients, when salmon is done chop and add to salad. It is so easy and yummy... I like to see what I have in my fridge that I can make a nice meal out of. Only 390 calories!

Skinny Omelet

1 large egg
1 oz 1% milk
5 spinach leaves
3 arugula sprigs
1 oz cheddar cheese
dollop of Daisy Light sour cream (1/2 tbsp)
cooking spray
seasalt and pepper

Spray your pan with cooking spray and heat to medium while whisking your egg and milk. Pour egg mixture into pan and sprinkle with salt and pepper to taste, let cook until edges can easily be lifted with spatula and center is almost dry. add spinach, arugula, then cheese and fold over cooking for about a minute, then the same on the other side. Place onto plate and add your sour cream. Hearty tasting breakfast for only 180 calories!

Elote Light

1 ear of corn
1 Tbsp Daisy Light sour cream
1/2 Tbsp parmesan or cojita cheese
Chili powder
Lime juice

BBQ corn in husks or wrapped in tinfoil 20-30 minutes until lightly browned and soft. Spread and sprinkle the rest of your ingredients and you have a snack or side that is muy delicioso for only 187 calories.

Faux-Sketti

1 chicken breast
1 generous handful spinach
8 white mushrooms
1 tsp minced garlic
1 tbsp avocado oil (or olive)
1 oz mozzarella cheese
1 tbsp romano/parmesan blend
1/2 C tomato marinara sauce
Italian seasoning
Jane's Crazy Mixed Up Salt

Heat oil and garlic in skillet and add chicken (cut into cubes). Season with salt and Italian seasoning and lightly brown. Add mushrooms and saute, add spinach and cook until mostly wilted then add marinara sauce. Simmer until most of the liquid has evaporated (reduce the sauce) then add mozzarella until melted and transfer to serving dish. Garnish with grated parmesan/romano cheese and serve. No one will miss the noodles and were under 450 calories for this whole palate pleasing plate.

kelly's kickin' kobb with garlic balsamic dressing

Chop all veggies for salad:

Handful of baby spinach
2 hardboiled eggs
1 vine tomato
1/2 large avocado
1/4 jalepeno seeded and deviened
1 green onion
3 green olives
2 Tbsp cilantro
1/2 Tbsp bleu cheese
1/8 cup shredded cheddar
1 tsp sunflower seeds
1 tsp bacon bits
1 Tbsp dried cranberries

For Garlic Balsamic Dressing:

1 Tbsp balsamic vinegar
1 Tbsp minced garlic
2 Tbsp avocado oil
1 Tbsp olive oil
(This made enough for 2 salads, so I reserved the rest for a later meal)

I love spicy and the green olives added another depth of flavor that you wouldn't expect. Give it a try! It's about 500 calories, but low carb. A great lunch!

Teriyaki stir fry

5 oz chicken breast
10 cremini mushrooms
1 head broccoli chopped
1 C bean sprouts
1/8 cup sliced red onion
1/8 cup cilantro
1 tbsp olive oil
3 tbsp teriyaki sauce
pinch of minced garlic
squeeze of Sirracha (optional)
shake of lemon pepper

In large skillet heat olive oil and minced garlic, add chopped chicken breast. Sautee 2 minutes then add broccoli and red onion. Sautee another 5 minutes then add mushrooms and sprinkle lemon pepper over top. Add bean sprouts and teriyaki sauce and simmer 5-10 minutes adding cilantro to lightly blanch it, remove from heat. Serve it up, I like to add lots of Sirracha but that's your call. Only 450 cal for the whole thing and it almost feels like too much food.

Fajita Steak

You know me, the more simple the better.
1 New York steak
10 cremini mushrooms
1/4 cup chopped pico de gallo
2 tbsp fresh cilantro
juice of 1/2 lime
1 oz shredded cheddar cheese
creole seasoning
1 tsp minced garlic
1 tbsp olive oil

Heat bbq to medium heat and season steak with creole seasoning. Grill on one side for 10 min, then the other for 5 (Medium well). Meanwhile heat olive oil and garlic in saucepan and add mushrooms. Lightly brown and add pico de gallo, sautee well. Pull steak off the grill and layer cheese, mushrooms and pico, cilantro, then squeeze lime over the top. Who needs carbs?

You can also garnish with a little sour cream, yum!

Basil Pesto Salmon with Artichokes and Creamy Garlic Aoili

What you will need: 1 Salmon filet, 1 tbsp basil pesto, 1 artichoke, 2 tbsp mayo, 1/4 meyer lemon juice, 1 tsp minced garlic.
You can't get much easier than this while keepin' it gourmet! Preheat oven to 400* and boil water in a large stock pot. Cut your artichoke in half and boil for 20-30 minutes depending on the size. Place salmon on cookie sheet and spread pesto over top and bake for 8-10 minutes. Mix mayo, lemon juice and garlic for your arty-dipping sauce (sometimes you can add a kick with cayenne or horseradish yum)...

And that's it. Now to find someone else to do the dishes.....

Avocado Chicken Parmesan

1 pounded out chicken breast, 1 tbsp dried bread crumbs, 1 tbsp marinara, handful of mozzarella cheese, 1/4 avocado sliced, onion powder, garlic salt, sea salt, pepper, cooking spray.

For salad: mix spinach, shredded carrots and cabbage, green onion, sunflower seeds, kidney beans and bleu cheese with remaining avocado and champagne vinegarette.

Preheat oven to 400*  while pounding out chicken breast. Place on greased cookie sheet. Sprinkle chicken with seasonings and breadcrumbs and bake for 8 minutes. Remove and spread marinara over top, then layer with avocado and mozzarella cheese. Bake another 8 minutes (prepare your salad at this time)

This recipe takes minimal prep and effort and is all together under 500 calories.

Soy Ginger Salmon

2 salmon fillets
2 tbsp low sodium soy sauce
1/4 lemon, juice
2 tsp minced ginger

Very simple here guys, but this is my absolute favorite way to make salmon. In a freezer zip lock bag add your soy sauce, lemon juice and ginger, then place your salmon fillets inside. Zip closed and shake it up to ensure all ingredients mix and marinate the fish. Preheat oven to 400* and simply bake for 10 minutes. I usually serve this with brown rice and either green beans, asparagus or broccoli. You could even fancy it up a bit by sprinkling sesame seeds over top.

Crockpot Mexican Summer Stew

6 oz ground turkey
1/2 tbsp olive oil
1 can pinto beans drained and rinsed
1 zucchini cubed
1/2 cup frozen corn
2 tbsp finely chopped red onion
2 tbsp chopped green onion
1/2 bag sliced baby bella mushrooms
2 cups Pace Picante salsa
1/2 cup shredded cheddar cheese
4 tbsp Daisy Light sour cream
2 tsp cumin powder
1 tsp cayenne pepper
12 jalepeno stuffed olives (optional)

Saute red onion in olive oil and add ground turkey with the cumin and cayenne pepper until lightly browned. Spray slow cooker with olive oil or cooking spray and add Pace, beans, zucchini, corn, mushrooms and your cooked meat/onions. Place on low 4 hours. Spoon into 4 individual bowls and sprinkle with cheddar cheese, dollop of sour cream, green onion and 3 jalepeno olives. Less than 500 calories per serving!

Spicy Black beans

1 Can of low sodium black beans rinsed and drained
pinch of cumin
pinch of cayenne
1/4 red onion finely chopped
handful chopped cilantro
1/2 lime juice
1/2 avocado diced
5 cherry tomatoes sliced
1/8 cup shredded cheddar cheese
1 Tbsp Daisy light sour cream
Tapatio

Too simple but unbelievable amount of flavor (and fiber). Heat beans in a saucepan on low with spices while chopping up your veggies. Once hot add cheese and veggies and stir until cheese is melted. Dollop with sour cream and Tapatio. Sliced jalepenos are optional.

Garlic and Thyme Brick Chicken with Smashed Cauliflower Gratin and Tomato Mozzarella Salad (see older posts)

1 medium chicken breast

2 cloves of minced garlic

2 tsp thyme

2 Tbsp olive oil

1/4 tsp crushed cayenne pepper

Sea salt

In a bowl toss oil, garlic, thyme, red pepper, salt and chicken. Heat a skillet on medium heat and add chicken when at full temperature smoothing oil mixture around it. Place a cast iron pot on top of chicken and put a heavy can or two in the pot to weigh it down. Cook for ten minutes, then flip chicken and cook another few minutes until chicken is crispy. Serve with your favorite sides!