Spaghetti Squash with Meat Ragu

SERVES 8 INGREDIENTS • 8 cups cooked spaghetti squash, from 2 medium, about 6 lbs total• salt and fresh pepper, to taste For the Meat Sauce:• Pam olive oil spray• 1 tsp olive oil• 4 oz 1/2 onion, finely chopped• 1 carrot, peeled and chopped• 1 celery stalk, finely chopped• 1 lb 95% lean beef […]

Chipotle Chicken Zucchini Soup

SERVES 4 INGREDIENTS • 16 oz boneless, skinless chicken breasts• 1/2 teaspoon kosher salt• fresh black pepper, to taste• 1 teaspoon olive oil• 1/2 cup chopped onion• 3 cloves minced garlic• 4 cups reduced sodium chicken broth• 8 oz can tomato sauce• 1/2 tablespoon chipotle chile in adobo, chopped• 1 teaspoon dried oregano• 1/4 teaspoon […]

Mediterranean Breakfast Casserole

Yields 10 servings Ingredients 1 pound (16-oz) mild Italian chicken sausage 1 small head kale, chopped 1 cup cherry tomatoes, or grape tomatoes 1/2 cup reduced fat feta cheese crumbles 12 large eggs, beaten 3/4 tsp sea salt, to taste Instructions Preheat the oven to 375 degrees F. Heat a non-stick skillet over medium-high on […]

Skillet Cajun Spiced Fish with Tomatoes

SERVES 4 INGREDIENTS• 1 tsp olive oil• 4 6 ounce pieces white fish fillets (flounder, fluke, tilapia)• 3/4 cup onion, chopped• 2 cloves garlic, minced• 3/4 cup diced green bell pepper• 2 1/2 cups tomatoes, chopped• 1 tbsp Cajun spice seasoning INSTRUCTIONS In a deep skillet, cook onion and garlic in olive oil on medium […]

Low Carb Taco Soup

Serves 8 Ingredients1 lb lean ground beef or ground turkey• ½ tablespoon olive oil• 1 tablespoon chili powder• 1 teaspoon Italian seasonings• 2 teaspoon cumin• 1 teaspoon garlic powder• 1 teaspoon onion powder• 2 teaspoons paprika• 32 oz water• 1 teaspoon Better Than Beef Bouillon• 4 tablespoons tomato paste• 1 cup zucchini, chopped• 1 cup […]