Slow-Cooker Veggie Omelette

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*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

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*Serves 9 

Per Serving(about .8 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

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*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

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*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

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*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

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*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.

Slow-Cooker Mediterranean Chicken & Orzo

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*Serves 4 

Per Serving: Calories 378, Protein 29g, Total Fat 5g, Carbs 29g, Fiber 7g

Ingredients: 

  • 1 pound boneless, skinless chicken breasts, trimmed
  • 1 cup low-sodium chicken broth
  • 2 medium tomatoes, chopped
  • 1 medium onion, halved and sliced
  • Zest and juice of 1 lemon
  • 1 teaspoon herbes de Provence
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • ¾ cup whole-wheat orzo
  • ⅓ cup quartered black or green olives
  • 2 tablespoons chopped fresh parsley

Instructions: 

  • Cut each chicken breast half into 4 pieces.
  • Combine the chicken, broth, tomatoes, onion, lemon zest, lemon juice, herbs de Provence, salt and pepper in a 6-quart slow cooker.
  • Cook on High for 2 hours or on Low for 4 hours.
  • Stir in orzo and olives; cook for 30 minutes more.
  • Let cool slightly. Sprinkle with parsley.

Seared Salmon W/ Roasted Cauliflower

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*Serves 2 

Per Serving: Calories 318, Protein 47g, Total Fat 10g, Carbs 9g, Fiber 3.5g

Ingredients: 

  • 1/2 large head cauliflower, cut into florets
  • 1 tsp. olive oil salt & pepper
  • 2 (6-oz.) pieces skinless salmon filets
  • 1 clove garlic, chopped
  • 1/2 tbsp. capers
  • 1/4 cup fresh flat-leaf parsley

Instructions: 

  • Heat oven to 450 degrees F. On a large rimmed baking sheet, toss the cauliflower with 1/2 tsp. olive oil and salt and pepper.
  • Roast until tender, about 15 minutes, then broil until golden brown.
  • Meanwhile, heat the remaining oil in a large cast iron skillet over medium-high heat.
  • Season the salmon with salt and pepper and cook for 3 minutes.
  • Turn the salmon, scatter the garlic and capers around and cook until the salmon is opaque throughout, 2 to 3 minutes more.
  • Transfer the fish to plates and toss the cauliflower with the garlic, capers and parsley.
  • Serve with the salmon.

Chocolate Peanut Butter Waffles

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*Serves 1 

Per Serving (1 waffle): Calories 285, Protein 25g, Total Fat 9.5g, Carbs 27g, Fiber 7g

Ingredients: 

  • 1 container FlapJacked Chocolate Peanut Butter Mighty Muffin
  •  2 tbsp PB2 Powdered Peanut Butter
  •  1/3 cup + 1-2 tsp water (waffles)
  • 2 tbsp water (peanut butter)

Instructions: 

 

  • Preheat waffle iron.
  • Remove sealed protective film from Mighty Muffin and pour into small mixing bowl.
  • Add cold water to mix. It is best to use a measuring cup! Stir until well combined.
  • Cook according to your waffle iron’s instructions.
  • Meanwhile mix 2 tbsp. of PB2 with 1 tbsp. of water and stir until smooth.
  • When waffles are completed top with peanut butter and enjoy!

 

Rainbow Pancakes

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*Serves 4 

Per Serving(3 pancakes): Calories 68, Protein 7g, Total Fat 1g, Carbs 8g,

Ingredients: 

  • 2 cups FlapJacked Buttermilk Pancake & Baking Mix
  • 1 1/3 cups water
  • 1 tsp vanilla extracts
  • Food dye
  • Top with Walden Farms syrups or fruit spreads

Instructions: 

  •  In a large bowl, whisk FlapJacked mix, water and vanilla until combined. Divide batter into 6 small mixing bowls.
  • Stir a few drops of food dye into each bowl and continue adding drops until a vibrant color is achieved. Repeat until you have red, orange, yellow, green, blue and purple.
  • Heat a nonstick frying pan or griddle over medium-low heat. Pour roughly 2 tablespoons of batter per pancake. Cook until the bubbles begin to pop.
  • Flip and cook for an additional 45-60 seconds.
  • Remove from pan and repeat until all the colors have been used. Stack the pancakes in the color order of a rainbow and enjoy!

Blueberry Yogurt Parfait

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*Serves 4

Per Serving: Calories 132, Protein 15g, Total Fat 0.5g, Carbs 15.5g

Ingredients: 

  • 1/2 cup fresh blueberries
  • 3/4 cup non-fat blueberry Greek yogurt
  • 2 cups non-fat plain Greek yoghurt
  • 6 tbsp Walden Farms blueberry fruit spread
  • 4 honey graham crackers sheets

Instructions: 

  • First pulse the graham crackers in a food processor until crumbly.
  • In a glass cup, layer blueberry yogurt, graham cracker crumbs, plain yogurt, blueberry fruit spread, plain yogurt and graham crackers until filled to the rim.
  • Top with fresh blueberries and serve!

Spiced Chicken Tacos W/ Pomegranate Salsa

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*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

  • 1/2 tsp. ground cumin
  • 1/4 tsp. garlic powder
  • Dash chipotle chili powder
  • Salt & pepper
  • 1 tsp. olive oil
  • 1 large boneless, skinless chicken breast
  • 2 medium radishes
  • 1/4 large avocado, diced
  • 1 scallion
  • 1/8 cup pomegranate seeds
  • 1/2 tbsp. fresh lime juice
  • 1/4 cup fresh cilantro leaves
  • 4 small 4” flour tortillas

Instructions: 

  • Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.
  • In a small bowl, combine the cumin, garlic, chili powders, salt.
  • Heat the oil in a medium skillet over medium heat.
  • Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.
  • Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.
  • Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.
  • Slice the chicken into 1/4-inch-thick pieces.
  • Fill the tortillas with the chicken and top with the pomegranate salsa.

Hearty Chicken Chili

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*Serves 2

Per Serving: Calories 297, Protein 31g, Total Fat 6g, Carbs 29g, Fiber 7g

Ingredients: 

  • 1/2 lb ground chicken breast
  • 1/2 onion, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 jalapeno, chopped
  • 1 tsp. minced garlic
  • 1/2 tbsp. ground cumin
  • 1/4 tsp ground coriander
  • 1/2 can low-sodium pinto beans, drained & rinsed
  • 1/2 can diced tomatoes, undrained
  • 1/2 cup salsa

Instructions: 

  • Spray large saucepan with cooking spray.
  • Cook chicken and onion over medium-high heat for 5-7 minutes, stirring constantly to break up chicken. Return chicken to pan.
  • Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
  • Add remaining ingredients and bring to a boil.
  • Reduce to simmer, cover and cook for 20 minutes.

Buffalo Chicken Chop Salad Wrap

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*Serves 1 

Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla
  • 1/2 boneless, skinless chicken breast, cooked & chopped
  • 1/2 romaine Lettuce, shredded
  • 2 1/2 tsp hot cayenne pepper sauce
  • 2 tsp reduced-fat parmesan-style grated topping
  • 1/2 tsp fat free Sour Cream

Instructions: 

  • Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.
  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.
  • Fold tortilla like a burrito.

Extra Cheesy Pepperoni Scramble

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*Serves 1 

Per Serving: Calories 228, Protein 28g, Total Fat 4g, Carbs 20g, Fiber: 2g

Ingredients: 

  • 1 slice fat free Mozzarella Cheese, shredded
  • 1/4 cup diced tomatoes w/ Italian seasoning, drained.
  • 9 slices of Turkey Pepperoni, chopped
  • 1/2 cup Egg Whites International
  • 1/8 tsp Oregano
  • 1/8 tsp Garlic Powder
  • Salt & Pepper to taste

Instructions: 

  • Place a pan sprayed with non-stick cooking spray over MEDIUM heat; add egg whites, oregano, salt & pepper, garlic powder and pepperoni & scramble.
  • When egg whites have began to set, add tomatoes and cheese; cook until eggs are completely set and serve immediately.

Turkey Cranberry Meatballs

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*Serves 7 

Serving size 4 Meatballs: Calories 214, Protein 16g, Total Fat 6g, Carbs 20g, Fiber: 1g

Ingredients: 

  • 1 cup of barbecue sauce
  • 1 egg white
  • 1 (20 ounce) package extra lean ground turkey
  • 3 green onions, chopped small
  • 1 Tablespoon of reduced sodium soy sauce
  • 1/2 cup of dried cranberries (craisins)
  • salt and pepper to taste
  • nonstick cooking spray

Instructions: 

  • In a medium bowl place the egg white and beat lightly.
  • Add uncooked ground turkey, green onion, craisins, soy sauce, salt and pepper.
  • Mix well with a large spoon or your hands until well blended.
  • Shape into 28 balls.
  • Spray large nonstick skillet with nonstick cooking spray.
  • Add your meatballs to the skillet; cook over medium high heat for 10 to 12 minutes or until meatballs are no longer pink in center, carefully turning occasionally to brown evenly.
  • Pour your BBQ sauce over your meatballs and stir them around until they are all completely covered. Place the lid on and let them simmer on low heat for about 3 minutes.
  • Serve with toothpicks.

Stuffing

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Per Serving (1/2 cup): Calories 163, Protein 11g, Total Fat 10g, Carbs 11g

Ingredients: 

  • 3 Perfect 10 Healthy Grain Bagels, cubed
  • 3 tablespoons olive oil
  • 1 cup chopped onion
  • 6 large garlic cloves, roughly chopped
  • 1/2 pound lowfat turkey sausage
  • 3/4 cup chopped celery
  • 2 ½ teaspoons dried sage,
  • 1 ½ teaspoons dried rosemary
  •  ½ teaspoon dried thyme leaves
  • 1/3 cup fresh parsley
  • 1 red apple, cored and chopped
  • 3/4 cup dried cranberries
  • 1 cup Sharp Light Cheddar, cut into 1-inch chunks
  • 3/4 cup turkey stock

Instructions: 

  • Preheat oven to 350°F.
  • Spread bagel cubes in single layer on large baking sheet. Bake for about 7 minutes or until nicely toasted.
  • Transfer to large bowl and set aside.
  • Heat large skillet over medium-high heat. Add oil, onions and garlic cook, stirring, for several minutes until onions are golden. Add sausage, breaking up with spoon, and cook until evenly browned. Add celery, sage, rosemary and thyme; cook, stirring, for 2 minutes to blend flavors.
  • Pour sausage mixture over bread cubes.
  • Mix in apple, cranberries, parsley and cheese.
  • Drizzle with turkey stock and toss together lightly.
  • Let cool. Spoon stuffing into turkey, loosely filling cavity.

Mashed Potatoes

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*Yields 2 cups

Per Serving (2 cups): Calories 96, Protein 6.5g, Total Fat 2g, Net Carbs 9g

Ingredients: 

  • 4 cups cauliower (340g)
  • 1/2 cup unsweetened almond milk
  • 1 garlic clove
  • 1/2 tsp pepper
  • salt to taste

Instructions: 

  • Cut cauliower into small pieces and place into a microwavable bowel.
  • Microwave cauliower covered for 5 minutes, then blend all ingredients together.
  • You can add any other spices you like.

Eggnog

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*Yields 2 Cups( 1 serving)   

Per Serving: Calories 216, Protein 9g, Total Fat 11g, Carbs 6g

Ingredients: 

  • 3 cups unsweetened almond milk
  • 2 large eggs
  • 1/3 cup splenda
  • 1 tsp cornstarch
  • 1 tbsp vanilla extract
  • 3 oz spiced rum
  • 1 tbsp ground nutmeg, for garnish

Instructions: 

  • Heat 2-1/2 cups almond milk in a medium saucepan. Add the vanilla extract to the saucepan and simmer over medium heat.
  • In a large bowl, whisk the eggs, splenda and cornstarch until it turns light yellow. Temper the eggs by gradually pouring the hot milk mixture, about 1 cup at a time, into the egg mixture, whisking constantly (this is important, otherwise you’ll make scrambled eggs).
  • Pour the mixture back into the pan. Place over medium heat and stir constantly with a wooden spoon until it begins to thicken, about 6-7 minutes.
  • Remove from heat and immediately stir in the remaining 1/2 cup milk to stop the cooking.
  • Let it cool and transfer to a pitcher, add rum and chill until ready to serve.

Pumpkin Pie Tarts

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*Serves 1 

Per Serving: Calories 142, Protein 11g, Total Fat 7g, Carbs 11g

Ingredients: 

Filling: 

  • 1 Oh Yeah! One Pumpkin Pie Bar
  • 1/4 scoop Quest Vanilla Protein Powder
  • 6 tablespoons unsweetened almond milk
  • 1/2 cup pumpkin purée
  • 1/4 cup zero-calorie sweetner

Tart Shell:

  • 1/2 scoop Quest Vanilla Protein Powder
  • 1 tablespoon cold butter
  • 2 tablespoons oat flour
  • 1 tablespoon almond flour
  • 1 tablespoon cold water
  • 1/2 teaspoon zero-calorie sweetener
  • 4 (3-inch) tart molds 

Instructions: 

  • Filling: In a microwave-safe bowl, add unwrapped Quest Bar® and almond milk. Microwave for 1 minute. In a blender, add melted mixture, Quest Protein Powder, pumpkin purée and sweetener. Blend for 10 seconds, or until smooth.
  • Place in refrigerator for 10 minutes.
  • Tart Shell: Preheat oven to 350°F. Cut butter into tiny cubes. In a medium bowl, add Quest Protein Powder®, butter, oat our, almond our, water, sweetener and salt. Knead until a ball of dough is formed.
  • Wrap dough ball in plastic wrap and refrigerate for 30 minutes.
  • Remove dough and cut into 4 equal parts. Press dough into each mold. Bake for 8 minutes.
  • Let cool for 2 minutes. Remove shells from molds and invert onto a nonstick baking sheet. Bake for 6 minutes.
  • Assembly: Divide lling into tart shells. Bake for 6 minutes. Let cool for 5 minutes.
  • Refrigerate for at least 20 minutes before serving