White Chicken Chili

*Serves 4

Per Serving: Calories 392, Protein 50g, Total Fat 8g, Carbs 34g, Fiber 4g

Ingredients: 

• ½ tablespoon olive oil

• 1 medium white onion, chopped

• 1 can mild green chiles

• 1 tablespoon ground cumin

• 2 teaspoons chili powder

• ¼ teaspoon coriander

• 1/4 teaspoon dried oregano

• 3 cups low sodium chicken broth

• 1 (15oz) can pinto beans, rinsed and drained

• ¾ teaspoon salt, plus more to taste

• Freshly ground black pepper

• 1 1/2 pounds boneless skinless chicken breast

• ½ cup corn

• 1 medium lime, juiced

• 1/3 cup fresh, chopped cilantro

  For garnish:

• Tortilla strips or chips

• Extra cilantro

• Avocado slices

Instructions: 

• Add all ingredients except the lime juice, cilantro, pinto beans and corn to your slow cooker.

• Cook on high for 3-4 hours or low for 6-7 hours.

• Remove chicken and shred, then add back to the slow cooker and stir in the corn and pinto beans continue cooking for 10 minutes.

• Stir in the lime juice, cilantro . Season to taste and top with tortilla slices and avocado.

Chicken Enchilada Sweet Potatoes

*Serves 4

Per Serving: Calories 400, Protein 35g, Total Fat 9g, Carbs 46g, Fiber 6g

Ingredients: 

• 4 medium sweet potatoes, w/skin

• 1 lb boneless chicken breasts

• 1 teaspoon kosher salt

• 3/4 teaspoon garlic power

• 1 cup enchilada sauce, I recommend my homemade

• chopped scallions, for serving

• 1/4 cup non-fat Greek yogurt

• 1/2 cup shredded cheddar cheese

• 1 tablespoon chopped scallions and/or cilantro, for garnish

Instructions: 

• Wash and dry the sweet potatoes. Wrap the potatoes individually in foil.

• Season the chicken with salt and garlic powder and place on one end of the slow cooker, cover with 1/4 cup enchilada sauce.

• Place the potatoes on the other end, stacking 2 on top of 2.

• Cover and cook on low for 6 to 8 hours, or until potatoes are tender.

• When done, remove the potatoes and chicken.

• Transfer chicken to a small bowl and roughly shred with 2 forks and add the remaining enchilada sauce.

• Split open the sweet potatoes, then top with 2/3 cup of the enchilada chicken.

• Drizzle each half with 1 tbsp cheese and place under the broiler 2 to 3 minutes, or until melted.

• Garnish each potato with 1 tbsp non-fat Greek Yogurt and scallions or cilantro.

Crockpot Beef & Broccoli

*Serves 6

Per Serving: Calories 263, Protein 37g, Total Fat 5.5g, Carbs 14.5g, Fiber 2g

Ingredients: 

• 1 pounds sirloin tip steak, fat trimmed and sliced

• 2 cloves garlic, minced

• 1.5 small yellow onion, diced

• 1.5 tablespoons corn starch

• 1 tablespoons brown sugar

• 1/2 inch fresh ginger root, peeled and grated

• 1/4 cup beef broth

• 1/4 cup soy sauce

• 1/4 teaspoon pepper

• 1/2 pound fresh broccoli florets*

Instructions: 

• Add steak and broccoli to crockpot.

• In a bowl, combine remaining ingredients and pour into crockpot. Cook on low for 6 hours.

Orange Ginger Chicken

*Serves 4

Per Serving: Calories 288, Protein 35g, Total Fat 10g, Carbs 11g, Fiber 0g

Ingredients: 

• 1 pound boneless, skinless chicken breasts, cut into pieces

• The juice from one orange (about 1/3 cup)

• 1-inch of fresh ginger root, peeled and minced (about 3 tablespoons)

• 2 tablespoons honey

• 2 tablespoons coconut oil

• 1 teaspoon crushed red pepper flakes

Instructions: 

• Add chicken to crockpot.

• In a bowl, combine remaining ingredients and pour into crockpot.

• Cook on low for 3-6 hours, or until chicken is cooked through and tender.

Slow-Cooker Pulled Beef Sandwiches

*Serves 6

Per Serving: Calories 173, Protein 16g, Total Fat 11g, Carbs 16g, Fiber 12g

Ingredients: 

• 1/2 large onion, chopped (1 cup)

• 1/2 cup Walden Farms barbecue sauce*

• 1/4 cup Walden Farms French dressing*

• 1/4 cup condensed beef broth

• 1/2 boneless beef chuck roast (2 lb)

• 6 SmartBuns*

Instructions: 

• Spray 3- to 4-quart slow cooker with cooking spray.

• Mix onion, barbecue sauce, dressing and broth in slow cooker.

• Add beef; stir to coat.

• Cover; cook on Low heat setting 8 to 10 hours.

• Remove beef from slow cooker; skim fat from sauce.

• Shred beef with 2 forks; stir beef back into sauce.

• Using slotted spoon, place 1/2 cup beef mixture onto bottom of each bun.

• Cover with tops of buns.

Cool Ranch Shredded Chicken Tacos

*Serves 4

Per Serving: Calories 280, Protein 36g, Total Fat 4g, Carbs 13g, Fiber 1g

Ingredients: 

• 2 chicken breast about 1 lbs

• 1 packet of taco seasoning

• 1 packet of ranch dressing

• 14 ounces of chicken broth

• 8 low carb mini corn tortillas

• veggie toppings as desired

Instructions: 

• Put chicken breasts, taco & ranch mixes and chicken broth in crock pot.

• Set crock pot on low for 5 hours.

• After 5 hours, shred chicken with 2 forks.

• Replace lid and continue cooking on low for 30 more minutes.

• Fill each corn tortilla with shredded chicken and your favorite veggie toppings (toppings not included in nutritionals).

Pumpkin Chili

*Serves 4

Per Serving (1 1/4 cup): Calories 281, Protein 25g, Total Fat 10g, Carbs 20g, Fiber 7g

Ingredients: 

• 1 medium onion, chopped

• 1 small green pepper, chopped

• 1 small sweet yellow pepper, chopped

• 1 tablespoon canola oil

• 1 garlic clove, minced

• 1 pound ground turkey

• 1 can (15 ounces) solid-pack pumpkin

• 1 can (14-1/2 ounces) diced tomatoes, undrained

• 4-1/2 teaspoons chili powder

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• CarbEssentials Double Bites Cheddar Cheese*

Instructions: 

• In a large skillet, saute the onion and green and yellow peppers in oil until tender. Add garlic; cook 1 minute longer. Crumble turkey into skillet. Cook over medium heat until meat is no longer pink.

• Transfer to a 3-qt. slow cooker. Stir in the pumpkin, tomatoes, chili powder, salt and pepper. Cover and cook on low for 7-9 hours. If desired, serve with toppings.

Sweet Potato Chili w/ Turkey

*Serves 6

Per Serving (1.5 cups): Calories 243, Protein 20g, Total Fat 6g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 pound lean ground turkey

• 1 small onion, chopped

• 2 cups chicken broth

• 1 can (15 ounces) sweet potato puree or canned pumpkin

• 1 can (4 ounces) chopped green chiles

• 1 tablespoon chili powder

• 1 teaspoon garlic powder

• 1 teaspoon ground cumin

• 1 teaspoon curry powder

• 1/2 teaspoon dried oregano

• 1/2 teaspoon salt

• 1 can (15-1/2 ounces) great northern beans, rinsed and drained

Instructions: 

• In a large skillet, cook turkey and onion over medium heat until turkey is no longer pink and onion is tender, 5-7 minutes, breaking up turkey into crumbles; drain. Transfer to a 3- or 4-qt. slow cooker.

• Stir in broth, sweet potato puree, chiles and seasonings. Cook, covered, on low 4-5 hours. Stir in beans; cook until heated through, about 1 hour. If desired, top with sour cream, cilantro and red onions. Freeze option: Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add broth if necessary.

Italian Turkey Meatballs

*Serves 6

Per Serving (3 meatballs): Calories 239, Protein 22g, Total Fat 8g, Carbs 23g, Fiber 4g

Ingredients: 

• 1.5 slices white bread, torn into small pieces

• 1/4 cup fat-free milk

• 1 pounds lean ground turkey

• 1/8 cup grated Parmesan cheese

• 1/8 cup minced fresh parsley

• 1 large eggs, lightly beaten

• 1.5 garlic cloves, minced

• 1 teaspoons Italian seasoning

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• Fettuccini Miracle Noodles*

  SAUCE:

  1. 1 medium onions, chopped

  2. 1/2 medium green pepper, chopped

  3. 1 can (28 ounces) crushed tomatoes in puree

  4. 1 can (6 ounces ) tomato paste

  5. 2 garlic cloves, minced

  6. 1/2 tablespoon sugar

  7. 1 teaspoons Italian seasoning

  8. 1/4 teaspoon salt

  9. 1/4 teaspoon pepper

  10. 1 bay leave

Instructions: 

• Preheat broiler. Combine bread and milk in a large bowl; let stand until liquid is absorbed. Add next eight ingredients; mix lightly but thoroughly. Shape into 1-1/2-in. balls; place on a greased rack of a broiler pan. Broil 5-6 in. from heat until lightly browned, 4-5 minutes.

• For the sauce, in a 6-qt. slow cooker, mix the next nine ingredients. Add bay leaves and meatballs; gently stir into sauce.

• Cook, covered, on low until meatballs are cooked through, 4-5 hours. Discard bay leaves. Serve with pasta; if desired, sprinkle with additional parsley and Parmesan cheese.

• Freeze option: Omitting additional parsley and Parmesan cheese, freeze cooled meatball mixture in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little water if necessary. If desired, sprinkle with additional parsley and Parmesan.

Vegetable Turkey Soup

*Serves 6

Per Serving: Calories 224, Protein 26g, Total Fat 2g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 lb ground skinless turkey breast, broken up

• 3 large carrots (peeled, sliced)

• 3 medium zucchini (sliced)

• 1 small onion (chopped)

• 1 can no salt added tomato sauce

• 1 can no salt added cannellini beans (rinsed, drained)

• 2 medium garlic cloves (minced)

• 1 Tbsp dried Italian seasoning (crumbled)

• 1/2 tsp salt 1/2 tsp pepper

• 4 cups fat-free, low-sodium chicken broth

Instructions: 

• Meal Prep: In a 1-gallon resealable plastic freezer bag add all ingredients except the broth.

• Place the bag at in the freezer and freeze. Thaw the bag overnight in the refrigerator.

• Pour the contents of the bag into a slow cooker.

• Pour in the broth, stirring to combine.

• Cook, covered, on low for 8 hours, or until the turkey is no longer pink.

BBQ Pulled Chicken Sandwich

*Serves 2

Per Serving: Calories 200, Protein 33g, Total Fat 6g, Carbs 16g, Fiber 12g

Ingredients: 

• 6oz chicken breast

• 2 Smartbuns®

• Walden Farms BBQ Sauce (your preferred flavor)

• Salt & Pepper to taste

Instructions: 

• Place chicken breast and 1/2 bottle of Walden Farms BBQ sauce into a small crockpot.

• Cook on low for 4 hours or high for 7, until the chicken can be shredded with a fork.

• Dish out 1/2 the shredded chicken onto each bun and top off with additional bbq sauce as desired.

Turkey Meatball & Ravioli Casserole

*Serves 4

Per Serving: Calories 256, Protein 20g, Total Fat 6.5g, Carbs 24g, Fiber 3g

Ingredients: 

• 1 jar (12 oz.) BERTOLLI Tomato and Basil Pasta Sauce

• 10 oz. frozen spinach & ricotta ravioli, uncooked

• 12 frozen lean turkey meatballs

• 3/4 cups fat free mozzarella cheese, shredded

• 1/8 cup parmesan cheese, shredded

• 1/8 cup chopped fresh basil

• salt & pepper to taste

Instructions: 

• Spoon 1/2 cup pasta sauce into slow cooker sprayed with cooking spray; top with layers of half each of the ravioli, meatballs, mozzarella and remaining sauce.

• Repeat layers.

• Cover with lid. Cook on HIGH 2-1/2 to 3 hours (or on LOW 4-1/2 to 5 hours).

• Sprinkle with Parmesan. Let stand 10 min. Top with basil.

Chicken & Black Bean Salad

*Serves 4

Per Serving: Calories 280, Protein 32g, Total Fat 9g, Carbs 18g, Fiber 8g

Ingredients: 

• 2 16 oz skinless, boneless chicken breasts

  1 tbsp taco seasoning

  1/2 tsp cumin

  1 cup canned black beans, rinsed

  1 cup chunky salsa

  6 cups chopped romaine

  1/4 cup reduced fat Mexican cheese blend

  4 tbsp avocado & cilantro dressing*

Instructions: 

• Place the chicken in the slow cooker and season with taco seasoning and cumin.

• Pour the beans over the chicken and top with salsa.

• Cover and cook on LOW for 4 hours, or until the chicken is tender and easily shreds with 2 forks. Shred the chicken and combine with the beans and sauce, keep warm until ready to eat.

• To make the salad, place 1 1/2 cups lettuce on each plate, top 3/4 cup chicken and bean mixture, 1 tbsp cheese and 4 tbsp creamy avocado dressing.

*Avocado & Cilantro Dressing:

• Scoop 1 avocado into a blender. Add 1/2 cup almond milk, 1/4 cup cilantro leaves, 1/2 tsp. garlic powder, salt, and pepper.

• Blend/process until smooth. Add additional almond milk, 1 tablespoon at a time, to thin the dressing until it reaches desired consistency. Taste and adjust seasonings.

Pork Tenderloin w/ Honey Balsamic Glaze

*Serves 4

Per Serving: Calories 187, Protein 27g, Total Fat 2g, Carbs 12g

Ingredients: 

• 1 pork tenderloin about 1 lb

  1 teaspoon garlic powder

  1 teaspoon dried parsley

  1/2 teaspoon salt

  1/4 teaspoon black pepper

  1/4 teaspoon onion powder

  1/4 teaspoon paprika

  1/3 cup low sodium chicken broth

  2 tablespoons honey

  3 tablespoons balsamic vinegar

  1 tablespoon ketchup

  2 teaspoons corn starch

Instructions: 

• If your pork tenderloin is longer than your slow cooker, cut it in half crosswise.

• In a medium bowl, whisk together the broth, honey, balsamic vinegar, ketchup and corn starch and pour into the slow cooker.

• In a small bowl, combine garlic, parsley, salt, pepper, onion powder and paprika. Rub over all sides of the pork tenderloin and place in the slow cooker.

• Cover and cook on high for 1.5-2 hours, or low for 4 hours.

• Move tenderloin from the slow cooker to a cutting board and let rest for 5 minutes before slicing. If desired, add additional corn starch and water to the juices to thicken further.

Slow-Cooker Veggie Omelette

*Serves 4 

Per Serving: Calories 142, Protein 10g, Total Fat 7g, Carbs 8g, Fiber 1g

Ingredients: 

• 6 eggs

• 1/2- cup milk

• 1/4 teaspoon salt

• fresh ground pepper , to taste

• 1/8 teaspoon garlic powder , or to taste

• 1/8 teaspoon chili powder , or to taste

• 1 cup broccoli florets

• 1 red bell pepper , thinly sliced

• 1 small yellow onion , finely chopped

• 1 garlic clove , minced

• GARNISH OPTIONAL

• shredded cheese 2 tbsp (low-fat)

• chopped tomatoes

• chopped onions

• fresh parsley

Instructions: 

• Lightly grease the inside of the slow cooker/crock pot with cooking spray; set aside.

• In a large mixing bowl combine eggs, milk, salt, pepper, garlic powder and chili powder; using egg beaters or a whisk, beat the mixture until mixed and well combined.

• Add broccoli florets, sliced peppers, onions and garlic to the slow cooker; stir in the egg-mixture.

• Cover and cook on HIGH for 2 hours. Start checking at 1 hour 30 minutes. Omelette is done when eggs are set.

• Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese is melted.

• Turn off the slow cooker.

• Cut the omelette into slices.

• Transfer to a serving plate.

• Garnish with chopped tomatoes, chopped onions and fresh parsley.

• Serve.

Slow-Cooker Chicken Fajitas

*Serves 9 

Per Serving(about 3/4 cup): Calories 224, Protein 30g, Total Fat 7.8g, Carbs 7.5g, Fiber 1.2g

Ingredients: 

• 2 lbs boneless skinless chicken breast halves

• 1 (14.5 oz) can petite diced tomatoes with green chilies

• 1 red, orange and green bell pepper, julienned

• 1 large yellow onion , halved and sliced

• 4 cloves garlic , minced

• 2 1/2 tsp chili powder

• 2 tsp ground cumin

• 1 tsp paprika

• 3/4 tsp ground coriander

• 1 tsp salt

• 3/4 tsp pepper

• 2 Tbsp fresh lime juice

• 1 Tbsp honey

Instructions: 

• Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.

• In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.

• Cover and cook on HIGH heat 3 - 4 hours or low heat 6 - 8 hours, until chicken has cooked through and veggies are tender (note that if you want to be able to cut chicken into strips cook more near lesser time on HIGH or LOW, otherwise it will probably just shred, which is also fine).

• Remove chicken, and cut into strips, or shred. Ladle out 1 cup of the broth in slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss and serve. 

Slow-Cooker Chicken Parmesan Soup

*Serves 6 

Per Serving(about 1.3 cups): Calories 247, Protein 25g, Total Fat 7.3g, Carbs 23g, Fiber 4.8g

Ingredients: 

• 4 garlic cloves, minced

• 1 green bell pepper, chopped

• 1/2 medium white onion, chopped

• 1 can (14.5 ounces) crushed tomatoes

• 1/2 pound (raw) boneless, skinless chicken breast (about 1 large breast)

• 5 cups chicken broth, plus additional if needed

• 1/2 cup shredded Parmesan cheese, plus extra for garnish

• 2 tablespoons chopped fresh basil

• 2 teaspoons chopped fresh oregano

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

• 1/4 teaspoon red pepper flakes

• 4 ounces (uncooked) dry gemelli or penne pasta

• 2 tablespoons unsalted butter

• Chopped fresh basil or parsley, for garnish

Instructions: 

• In slow cooker, stir together garlic, bell pepper, onion, tomatoes, chicken, broth, 1/2 cup cheese, basil, oregano, salt, black pepper and red pepper flakes. Cook on high 3-1/2 hours or on low 7 hours.

• Transfer chicken to cutting board and use forks to coarsely shred; return to slow cooker. Stir in pasta. Cook on high 20-30 minutes longer or until pasta is cooked al dente.

• If soup becomes too thick after pasta is cooked, stir in additional broth or water until desired consistency is reached, and warm through.

• Serve garnished with extra Parmesan cheese and chopped basil or parsley.

Chicken Noodle Soup Meal-Prep Freezer Pack Slow-Cooker

*Serves 8 

Per Serving( about 2 Cups) : Calories 327, Protein 36g, Total Fat 5g, Carbs 33g, Fiber 5g

Ingredients: 

• 8 ounces whole-wheat egg noodles or other whole-wheat noodles

• 3 pounds bone-in chicken breast, skin removed

• 2 cups chopped onion

• 1 cup chopped carrot

• 1 cup chopped celery

• 2 sprigs thyme

• 8 cups low-sodium chicken broth

• 2 teaspoons kosher salt

• 2 cups frozen peas

• ¼ cup chopped fresh dill, plus more for garnish

• 2 tablespoons lemon juice

Instructions: 

• Cook noodles according to package directions. Drain and rinse with cold water to cool.

• Meanwhile, place chicken, onion, carrot, celery and thyme in a sealable gallon-size freezer bag. Place the cooled noodles in a separate sealable gallon-size freezer bag. Freeze both bags until ready to use. Let the bags defrost in your refrigerator for 1 day before cooking.

• Combine the chicken mixture, broth and salt in a 6-quart slow cooker (reserve the noodles). Cook on High for 4 hours or Low for 8 hours. Add peas during the last 10 minutes of cooking.

• Transfer the chicken to a clean cutting board. When the chicken is cool enough to handle, remove the meat from the bones and shred into bite-size pieces. Stir the chicken into the soup along with the noodles, dill and lemon juice.

• Garnish with more dill, if desired.

Slow-Cooker Buffalo Chicken Dip

*Serves 16 

Per Serving( 1/4 cup each) : Calories 86, Protein 9g, Total Fat 5g, Carbs 2g, Fiber 2g

Ingredients: 

• 1 cup low-sodium chicken broth

• 1 large onion, chopped

• 1 large jalapeño pepper, finely chopped

• 1 pound boneless, skinless chicken breasts, trimmed

• 8 ounces reduced-fat cream cheese

• ¼ cup crumbled blue cheese, plus more for garnish

• 3 tablespoons hot sauce, preferably Frank's RedHot

• Sliced scallions for garnish

Instructions: 

• Combine broth, onion and jalapeño in a 4- to 5-quart slow cooker. Place chicken on top. Cover and cook on High for 2½ hours.

• Transfer the chicken to a plate and shred with 2 forks. Cover to keep warm.

• Drain the liquid from the slow cooker. Whisk cream cheese, ¼ cup blue cheese and hot sauce into the slow cooker. Cover and cook until hot, about 20 minutes.

• Stir the chicken into the cream cheese mixture.

• Top with scallions and more blue cheese, if desired.

Slow-Cooker Beef Stew

*Serves 4 

Per Serving: Calories 317, Protein 35g, Total Fat 9g, Carbs 22g, Fiber 4g

Ingredients: 

• 12 ounces small red potatoes, quartered

• 4 medium carrots, cut into ½ inch pieces

• 1 small red onion, cut into wedges

• 1 pound beef stew meat

• 1 (10.75 ounce) can condensed cream of mushroom or cream of celery soup

• 1 cup beef broth

• ½ teaspoon dried marjoram or dried thyme, crushed

• 1 (9 ounce) package frozen cut green beans, thawed

Instructions: 

• In a 3- ½- or 4-quart slow cooker place potatoes, carrots, onion, stew meat, soup, beef broth, and marjoram. Stir to combine.

• Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4- ½ hours.

• If using low-heat setting, turn to high-heat setting. Stir in thawed green beans. Cover and cook for 15 minutes more or just until green beans are tender.