Low Carb Mashed Potatoes

low carb mashed potatoes
 

*Serves 6

Per Serving(1 cup): Calories 98, Carbs 15g, Protein 7.5g, Total Fat 1.5g, Fiber 2.5g

Ingredients: 

  • 2 cups red potatoes, diced

  • 4 large cloves garlic, peeled and quartered

  • 1 large head cauliflower, separated into florets (about 4 cups)

  • 1 1/2 tablespoons I Can’t Believe It’s Not Butter Lite

  • 1 pkt or 1 scoop Unjury Protein Powder Chicken Soup Flavor

  • 1/3 cup nonfat Greek yogurt

  • Salt and pepper, to taste

  • For the garnish: Fresh chives, chopped

Instructions: 

  • Add diced potatoes and garlic to a large pot of boiling water, cook for about 10 minutes.

  • Then add cauliflower; cook for an additional 7-10 minutes, or until both the potatoes and cauliflower are tender.

  • Remove from heat, drain the contents of the pot, and transfer mixture to a large bowl.

  • Put Unjury Protein Powder into 8oz of warm water, stir. (Don’t use very hot water or texture will be affected.)

  • Add butter, Unjury, yogurt, salt, and pepper to the large bowl mixture.

  • Using a hand mixer, whip to desired consistency.

  • Garnish with fresh chives and serve.

Egg Drop Soup

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*Serves 4

Per Serving(per loaf): Calories 160, Protein 27g, Total Fat 4g, Carbs 2g

Ingredients: 

  • 4 Packet or

  • 4 Scoop UNJURY® Chicken Soup Flavor*

  • 4 Medium Eggs

  • 4 Cups Water

Instructions: 

  • Whisk the egg in a bowl. Set aside.

  • Measure water into a microwave-safe mug. Place water in microwave and heat until simmering.

  • Using a fork, slowly mix the whisked egg into the water until the egg forms a stringy consistency.

  • Let the water-and-egg mixture cool to 140° F.

  • Once the water-and-egg mixture has cooled, slowly whisk in UNJURY until well combined.

Warm-Me-Up Turkey Chili

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*Serves 4

Per Serving(per loaf): Calories 272, Protein 30g, Total Fat 4g, Carbs 38g, Fiber 12g

Ingredients: 

  • 1 tablespoons olive oil

  • 1 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces

  • 1/2 cup chopped onion

  • 1/2 cup celery stalks, chopped

  • 1/2 cup green or red bell pepper, seeded and chopped

  • 1/2 cup poblano chile peppers, seeded and chopped

  • 3 tsp minced garlic 1 tablespoons ground cumin

  • 1/2 tablespoon chili powder

  • 1/2 tablespoon dried oregano dash of crushed red pepper

  • 1/2 can (28oz) tomato puree

  • 1 cans (28oz) diced tomatoes

  • 1/2 can (15oz) black beans, rinsed and drained

  • 1/2 can (15oz) can pinto beans, rinsed and drained

Instructions: 

  • In a large pan heat oil over medium-high heat.

  • Add ground chicken; cook and stir until browned.

  • Remove half of the turkey. Add onion, celery, peppers and garlic. Cook for 5–6 minutes or until the onion is tender, stirring occasionally.

  • Stir in cumin, chili powder, oregano, crushed red pepper and salt. Cook and stir for 2 minutes more.

  • Return turkey to pan. Add tomato puree and undrained tomatoes to pan; stir to combine. Bring to boiling; reduce heat.

  • Simmer, covered, for 30 minutes, stirring occasionally. Stir in the drained black and pinto beans. Simmer, covered, for 10 minutes more. Season to taste.

Mini Meatloaf

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*Serves 4

Per Serving(per loaf): Calories 295, Protein 36g, Total Fat 8g, Carbs 19g

Ingredients: 

  • 1/2 teaspoon vegetable oil

  • 1/2 onion, chopped

  • 1 garlic cloves, minced

  • 1/4 teaspoon dried thyme

  • 1/4 cup ketchup

  • 1 tablespoons packed light brown sugar

  • 2 teaspoons apple cider vinegar

  • 1 egg

  • 1/4 cup skim milk

  • 1 teaspoons Dijon mustard

  • 1 teaspoons Worcestershire

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/8 teaspoon hot sauce

  • 1/2 pound lean ground beef

  • 1/2 pound lean ground turkey

  • 1/2 cup fresh whole-wheat breadcrumbs

  • 1/8 cup fresh parsley, chopped

Instructions: 

  • Preheat oven to 350° F.

  • Heat oil in a large nonstick skillet over medium-high heat. Add the onion and cook until soft, about 5 minutes.

  • Stir in the garlic and thyme cook for about 15 seconds. Set aside to cool.

  • Meanwhile combine the ketchup, brown sugar and vinegar, set aside.

  • In a separate bowl, mix the egg, milk, mustard, Worcestershire, salt, pepper and hot sauce.

  • In a large bowl, mix the meats together and add the breadcrumbs, parsley, onion mixture and egg mixture until evenly combined and it no longer sticks to the side of the bowl.

  • Line a baking sheet with foil and lightly coat with cooking spray. With wet hands, shape the meat mixture into 4 (4 x 2-inch) loaves and space evenly on the sheet.

  • Cook for 45 minutes.

Chocolate Pumpkin Spice Latte

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*Serves 1

Per Serving: Calories 150, Protein 25g, Total Fat 0g, Carbs 12g

Ingredients: 

  • 1 Packet or 1 Scoop UNJURY® Chocolate Classic or Splendor

  • 1 Tablespoon Canned Pumpkin (not pumpkin pie filling)

  • ¼ Teaspoon Pumpkin Pie Spice (cinnamon, nutmeg, allspice)

  • ½ Cup Skim Milk

  • ½ Cup Coffee

Instructions: 

  • Brew coffee and allow to cool to below 140° F.

  • Combine all ingredients in a blender.

  • Blend until smooth.

  • Warm in microwave (but not exceeding 140° F).

  • Stir, and enjoy!

Dutch Baby Protein Pancakes

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*Serves 4

Per Serving: Calories 235, Protein 17g, Total Fat 10g, Carbs 15g, Fiber 2.5g

Ingredients: 

  • 1 cup Buttermilk FlapJacked Protein Pancake & Baking Mix

  • 3 eggs

  • 2/3 cup Fair Life 2% milk

  • 1 tbsp splenda

  • ¼ tsp salt

  • ½ tsp vanilla extract

  • 2 tbsp butter

  • Walden Farms Fruit Spread/Syrup*

Instructions: 

  • Pre-heat oven to 425˚and set cast iron skillet inside to warm up.

  • Combine pancake mix, eggs, milk, splenda, salt, vanilla in a blender. 

  • Blend until combined, creating a smooth and thin batter.

  • Take iron skillet out of oven. Add butter, allowing to melt and coat the skillet. 

  • Once coated, pour batter into skillet and put back into the oven. Bake for 18-25 minutes or until the edges are golden and puffed, and the center is cooked through. 

  • Top to your hearts desire, top with your favorite Walden Farms Fruit Spread or Syrup. 

Microwave Egg & Veggie Sandwich

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*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

  • 1 Healthy Grain Perfect 10 Bagel*

  • 3/4 cup egg whites

  • 10-15 fresh spinach leaves

  • 1 oz Garlic & Herb Lisanatti Almond Cheese*

  • 2 slices tomato

  • 2 slices avocado

  • salt & pepper

  • hot sauce if desired

Instructions: 

  • Toast bagel in the toaster. 

  •  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

  • Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

  • Smear cheese on toasted bagel and add slices of tomato. 

  • Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

  • Season with hot sauce if desired.

Surf'n Turf Foil Packs

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*Serves 1

Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g

Ingredients: 

  • 1.5 oz. sirloin steak, cut into 1" cubes

  • 1.5 oz. shrimp, cleaned and deveined

  • 1/2 ear of corn, each cut into 2 pieces

  • 1/4 c. grape tomatoes

  • 1/4 small red onion, cut into thick slices

  • 1/4 lime, sliced into wedge

  • 1/2 garlic cloves, thinly sliced

  • 1 tsp. Old Bay Seasoning

  • 1 tsp. of fresh thyme leaves

  • dash of. cumin

Instructions: 

  • Preheat grill over high heat. Cut 1 sheet of foil (12 inches long). 

  • Cut 1 sheet of foil (12 inches long).

  • Put steak, shrimp, corn, tomatoes, red onion, lime wedge, and garlic into foil pack. 

  • Drizzle with olive oil and sprinkle with Old Bay, fresh thyme, cumin, and black pepper.

  • Fold the foil packet crosswise  over mixture to completely cover the food. 

  • Roll top and bottom edges to seal. 

  • Place foil packet on the grill for about 6 to 8 minutes per side.

California Grilled Chicken

California Grilled Chicken.png
 

*Serves 1

Per Serving: Calories 251, Protein 29g, Total Fat 3g, Carbs 13g, Fiber 2.5g

Ingredients: 

  • 1 (3oz) boneless skinless chicken breast

  • 1/4 c. Walden Farms balsamic vinaigrette*

  • dash of garlic powder

  • 1/2 tbsp. honey

  • 1/2 tsp. Italian seasoning

  • 1 slice slim cut mozzarella

  • 1 slice avocado

  • 1 slice tomato

  • 1/2 tbsp. sliced basil

  • Balsamic glaze, for drizzling

Instructions: 

  • In a small bowl, whisk together balsamic vinegar, garlic powder, honey, and Italian seasoning. 

  • Pour over chicken breasts and marinate 20 minutes. 

  • Heat grill to medium high. Grill chicken until internal temperature reaches 170ºF. 

  • Top chicken with mozzarella, avocado, and tomato and cover grill to melt, 2 minutes. 

  • Garnish with basil and drizzle with balsamic glaze.

Ranch Pork Chops & Veggies

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*Serves 1

Per Serving: Calories 295, Protein 31g, Total Fat 3.5g, Carbs 15.5g

Ingredients: 

  • 3 oz. pork chop

  • 3 oz. baby red potatoes, halved

  • 3 oz. green beans, trimmed

  • 1/4 tbsp. olive oil

  • 1/2 tbsp. ranch seasoning

  • 1 garlic clove, minced

  • salt & pepper to taste

  • 2 tbsp chopped fresh parsley

Instructions: 

  • Preheat oven to 400º.

  • Lightly  coat baking sheet with nonstick spray. 

  • Place pork chop, potatoes and green beans in a single layer onto the prepared baking sheet.

  • Drizzle with olive oil and sprinkle with ranch seasoning and garlic; season with salt and pepper, to taste.

  • Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 140 degrees F, about 20-22 minutes.

  •  Then broil for 2-3 minutes, or until caramelized and slightly charred. 

  • Garnished with parsley, if desired.

Mexican Meatballs

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*Serves 7-8

Per Serving (4 Meatballs): Calories 196, Protein 26g, Total Fat 10g, Carbs 1g

Ingredients: 

  • 2 lbs ground turkey

  • 1/2 cup cheddar cheese, shredded

  • 1/2 cup green onions, chopped

  • 4 large garlic cloves, minced

  • 2 tbsp chili powder

  • 1 tsp cumin, ground

  • 1 tsp paprika

  • salt & pepper

  • Cooking spray

  • Easy Pico De Gallo (optional): Tomatoes, red onion, cilantro, jalapeno.

Instructions: 

  • Preheat oven to 375º.

  • Line large baking sheet with parchment paper and spray with cooking spray. 

  • In a large mixing bowl, add turkey, cheese, green onions, garlic, chili powder, cumin, paprika, salt, pepper and mix well using your hands. 

  • Form into 30 golf ball size meatballs (for easy measuring use small ice cream scoop).

  • Bake meatballs in 2 batches for 15 minutes or until browned.

  •  Top with optional Easy Pico De Gallo.

Turkey Sliders

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*Serves 14

Per Serving (1 Slide): Calories 138, Protein 12.5g, Total Fat 8.5g, Carbs 2.5g

Ingredients: 

  • 1.5 lbs ground turkey

  • 2 eggs, large

  • 1/2 small onion, minced

  • 1 garlic clove, grated

  • salt & pepper

  • 1 head of butter lettuce, rinsed & separated

  • 3 medium tomatoes, sliced

  • 1 small red onion, sliced

  • 3 oz pepper jack cheese

  • Ketchup and mustard

Instructions: 

  • In a medium bowl, add turkey, eggs, onion, garlic, salt and pepper; mix well with your hands. 

  •  Using 1/4c. measuring cup, scoop meat mixture and form a patty 3 inch in diameter. 

  • Place in a skillet and repeat with the rest. Cover and cook for about 4 minutes, flip over and cook uncovered another 3-4 minutes. 

  • Once cooked top all with a small slice of cheese, cover and let cheese melt on low, about 4-5 minutes. 

  • To assemble turkey sliders: Take 2 pieces of lettuce, overlap their ends and form a pocket.

  •  Place turkey patty inside, top with a squirt of ketchup and mustard, tomato slice and red onion. 

  • Fold lettuce on top and stick long wooden pick in the middle holding all ingredients together. 

Pepperoni & Spinach Pizza

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*Serves 8

Per Serving (1 Slice): Calories 90, Protein 9g, Total Fat 4g, Carbs 11g, Fiber 8g

Ingredients: 

  • 1.5 cups Carbquick Baking Mix*

  • 1/3 cup hot water, 120-140 degrees

  • 17 slices turkey pepperoni

  • 1/2 cup Prego pizza sauce

  • 1 cup fat free Mozzarella cheese

  • 6 large spinach leaves

  • cooking spray

  • dash of salt/pepper/red pepper flakes

Instructions: 

  • Heat oven to 450F.

  • Grease 12-inch pizza pan.

  • Stir together carbquik mix and very hot water; beat until soft dough forms. 

  • Knead dough 2-3 minutes till dough is dry and no longer sticky. Press dough in pizza pan. 

  • Cook dough for approx. 5 minutes. Remove from oven and spread sauce over dough, sprinkle cheese over pizza.

  •  Top with pepperoni and spinach.

  • Bake on the lowest rack in hot oven 12 to 15 minutes or until crust is golden brown. and cheese is bubbly.

Shrimp Scampi

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*Serves 2

Per Serving: Calories 262, Protein 30g, Total Fat 5.5g, Carbs 6.5g, Fiber 1g

Ingredients: 

  • 1 bag fettuccine Miracle Noodles®

  • 1/2 lb medium shrimp, peeled & deveined

  • 1 tbsp extra-virgin olive oil

  • 2 tbsp minced garlic

  • 1/2 onion, chopped

  • 3/4 cups dry white wine

  • juice and zest of 1/2 lemon

  • 1.5 tbsp cold butter, in 3 pieces

  • 1/8 cup chopped fresh parsley

  • dash of salt/pepper/red pepper flakes

Instructions: 

  • In a medium bowl, season shrimp with salt and pepper.

  • Place shrimp in an even layer on a rimmed sheet pan and roast for 8 minutes.

  • In a large skillet set over medium heat, add oil, garlic, onions and red pepper flakes and season with salt and pepper; cook until softened, 2 minutes.

  • Adjust heat to medium-high; add wine, lemon juice and zest and simmer until sauce has reduced, 3 to 4 minutes.

  • Cook Miracle Noodles as directed on package.

  • Add noodles to sauce and toss until warmed through.

  • Reduce heat to low and stir cold butter into sauce, then add cooked shrimp.

  • Toss with parsley and garnish with lemon wheels.  

Rainbow Chicken & Veggies

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*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

  • 1.5 cup cherry tomatoes

  • 1 cup zucchini, chopped

  • 1 cup broccoli florets

  • 1 yellow bell pepper, thinly sliced

  • 1/2 cup red onion, cut into wedges

  • 1.5 cups boneless skinless chicken breast, cubed

  • 1 bag Rice Miracle Noodle®

Marinade

  • 1 tbsp extra-virgin olive oil

  • juice of 1 lime

  • 1/8 cup cilantro, fresh chopped

  • salt & pepper

Instructions: 

  • Preheat oven to 400 degrees.

  • On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

  • In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

  • Whisk until combined.

  • Pour marinade over veggies and chicken and season with more salt and pepper.

  • Toss until completely combined.

  • Bake until vegetables are tender and chicken is cooked through, 25 minutes.

  • Cook Miracle Noodle Rice as directed on package.

  • Divide cooked rice among 2 containers and top with roasted veggies and chicken. 

Chicken Veggie Skewers W/ Macaroni & Cheese

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*Serves 2 

Per Serving: Calories 322, Protein 38g, Total Fat 2.5g, Carbs 20.5g, Fiber 2.5g

Ingredients: 

  • 1 Pkt. CarbEssentials Macaroni & Cheese

  • 1/4 tsp garlic powder

  • 1/2 tsp Italian seasoning

  • 1/4 each yellow, red, & green bell peppers, chopped

  • 1.5 cups skinless chicken breast, chopped

  • bamboo skewers

  • 1/2 tbsp extra-virgin olive oil

Instructions: 

  • Cook CarbEssentials Macaroni & Cheese according to packaging instructions.

  • In a bowl, whisk together olive oil, garlic powder, Italian seasoning & a pinch of salt & pepper.

  • Add bell peppers & chicken, toss with tongs until coated.

  • Thread the chicken and bell peppers onto skewers.

  • Heat a large grill pan over medium heat. Add skewers to pan and cook until chicken is charred and peppers are tender, 4 minutes per side.

  • Remove from pan. Plate skewers and serve with CarbEssentials Macaroni & Cheese.

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 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

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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.