fall

Seasoned Creamy Chicken

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*Serves 1

Per Serving: Calories 168, Carbs 10g, Protein 27g, Total Fat 2g

Ingredients: 

  • 1 pkt CarbEssentials Creamy Chicken Soup w/ Vegetables Mix*

  • 2/3 cup water

  • 1/4 cup each (Oregano, Basil & Garlic Powder)

  • 1 tbsp dried onion flakes

  • 1 tbsp fat free cream cheese

  • 1/2 breast boneless skinless chicken breast, cubed & cooked

Instructions: 

  • Prepare soup as directed on package, adding oregano, basil, garlic powder, onion flakes, cream cheese and COOKED chicken cubes; stir until well blended.

  • Microwave on medium-low for 2–4 minutes or until hot; stir again and serve.

Lemon-Garlic Marinated Shrimp

Lemon-Garlic Marinated Shrimp
 

*Serves 8

Per Serving(4 shrimp): Calories 101, Carbs 2g, Protein 15g, Total Fat 4g

Ingredients: 

  • 1¼ pounds cooked shrimp

  • 3 tablespoons minced garlic

  • ¼ cup lemon juice

  • ¼ cup minced fresh parsley

  • 2 tablespoons extra-virgin olive oil

  • salt & pepper to taste

Instructions: 

  • Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute.

  • Add lemon juice, parsley, salt and pepper.

  • Toss with shrimp in a large bowl.

  • Chill until ready to serve. Make Ahead Tip: Cover and refrigerate for up to 2 hours.

Protein-Packed Spinach & Artichoke Dip

protein-packed spinach & artichoke dip
 

*Serves 4

Per Serving: Calories 115, Carbs 10g, Protein 9g, Total Fat 1g, Fiber 6.5g

Ingredients: 

  • 8 oz 0% (fat-free) greek yogurt

  • 8 oz 1% no-salt added, non-fat cottage cheese

  • 1 10 oz package of frozen spinach, thaw and press all water out of it

  • 1 14 oz can quartered artichoke hearts (in water, not marinated)

  • 1 5 oz can water chestnuts, diced

  • 1 packet ranch dips seasoning

  • 2 cloves fresh garlic

Instructions: 

  • Preheat oven to 350 degrees. In a food processor (or blender) process cottage cheese until completely smooth.

  • Add in greek yogurt and ranch seasoning.

  • Peel and smash garlic cloves with the flat edge of a knife and add to food processor.

  • Strain all water out of spinach and add to processor and process until smooth.

  • Strain as much water out of artichoke hearts as possible... this is important so you don't get a watery dip. Add artichoke hearts to processor and pulse until combined...don't over process!

  • Transfer dip into a bowl.

  • Dice up water chestnuts make sure excess water is strained out before adding to dip. stir until mixed in and transfer to a oven safe dish.

  • Sprinkle the top with shredded parmesan cheese and place in the oven for 20-25 min or until cheese begins to brown and bubble on top. Serve with veggies!

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: Calories 272, Protein 30g, Total Fat 4g, Carbs 38g, Fiber 12g

Ingredients: 

  • 1 tablespoons olive oil

  • 1/2 pounds ground turkey

  • 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 turkey; 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

egg-sandwich.png
 

*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!

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

Fall Spice Latte

 

Recipe makes 1 serving; 1 serving is 1 ¼ cups.

Calories 150, Calories from Protein 100 (67%), Protein 25 g, Total Fat 0g, Carbohydrates 12g, Sugars 9g.

Ingredients:

  • 1 Scoop or 1 Packet UNJURY® Vanilla

  • 1/2 Cup Fairlife Reduced Fat Milk

  • 1/2 Cup Brewed Coffee, Regular or Decaf

  • 1 Teaspoon Cinnamon

  • 1/4 Teaspoon Ginger

Instructions:

  • Measure the milk into a microwave safe mug.

  • Heat the skim milk in the microwave (below 140 degrees).

  • Stir ½ cup Coffee (below 140 degrees) into warm skim milk.

  • Slowly add 1 scoop or packet of Vanilla UNJURY® and stir until dissolved.

  • Sprinkle cinnamon and ginger and mix well (amount of cinnamon and ginger may vary depending on your personal taste).

Pumpkin Pudding

 

Recipe makes 3 servings; 1 serving is ½ cup.

Calories 100, Calories from Protein 56 (56%), Protein 14g, Total Fat 0g, Carbohydrates 12g, Sugars 2g.

Ingredients:

  • 2 Scoops or 2 Packets UNJURY® Vanilla

  • 2 Tablespoons Canned Pumpkin (not pumpkin pie filling)

  • 1 Package Jell-O Instant Vanilla Pudding Mix, Sugar Free, Fat Free

  • 1/4 Teaspoon Pumpkin Pie Spice

  • 3/4 Cup Water

Instructions:

  • Empty the Jell-O Sugar Free Instant (Not Cooked) Dry Pudding Mix into a bowl.

  • Add pumpkin pie spice to dry pudding mix.

  • Blend spice and dry pudding mix thoroughly with a fork.

  • Mix the UNJURY® Vanilla and water together.

  • Pour the UNJURY® and water mix over the dry mix.

  • Add 2 tbsp canned pumpkin.

  • Stir/Beat until thoroughly mixed (a wire whisk or mixer works best).

  • Place in small container and chill in the fridge.