I have one month of meals with recipes. Two choices: quick and easy or quick and healthy. So many times I hear, I don’t have time to cook. Well, believe me, I get that. I work most evenings, so if I want to cook, I need to do it on the weekend or it needs to be prepped with less than 30 minutes to make. I have to be super organized with planning, ingredients, grocery shopping and prep. Here are some of our favorites. I can’t tell you how much money I would waste on fast food, just grabbing something because I didn’t take the time to plan. I have tried the meal service programs: Hello Fresh, Blue Apron, Marley Spoon, Home Chef, you name it we tried it. I thought it would be more convenient. Only, the meals were good, but nothing spectacular. I would always think I could have made this, if I would have been more organized. I have a pretty great arsenal of meal ideas. I’ve been tracking and creating meal plans since grad school almost 4 years ago.
Healthy Meal Plan
These are probably not perfectly eat clean meals, but I make substitutions like low fat cheese, greek yogurt, and extra veggies to keep them healthier. You can always change them to fit your family’s needs. I always try to leave a day open for a date night, ordering out, or going to a restaurant.
> Week 1
> Monday- salsa chicken quesadillas and Mexican corn
> Tuesday- ground turkey asian stirfry
> Wednesday- lemon pepper tilapia and veggies
> Thursday -enchilada soup
> Friday- date night
> Saturday- leftovers
> Sunday- grilled pork chops
> Week 2
> Monday-Shrimp scampi pasta
> Tuesday- Terriyaki chicken philly sandwiches
> Wednesday- blackened tilapia with roasted cauliflower
> Thursday- ground turkey chili
> Friday- date night
> Saturday- shrimp alfredo
> Sunday- leftovers
> Week 3
> Monday- Greek chicken pita and salad
> Tuesday- ground turkey stuffed peppers > Wednesday-lemon dill salmon
> Thursday-steak stirfry
> Fri-date night
> Sat-bruschetta chicken and whole wheat pasta
> Sun- Shrimp stirfry with rice
>
> Week 4
> Monday-pulled pork tacos
> Tuesday-parmesan tilapia
> Wednesday- Caesar chicken wraps
> Thursday- southwest turkey burgers
> Friday- date night
> Saturday- leftovers
> Sunday- terriyaki salmon and noodles
>
Recipes:
Salsa Chicken
-4-6 frozen chicken breasts
1 packet ranch dip mix
1/2 jar of salsa of your choice
Combine chicken, salsa, and ranch packet and cook on low in crockpot 6-8 hours. Shred and fill soft taco shells ( you can use whole wheat or spinach for clean eating) top with low fat cheese and greek yogurt instead of sour cream. Mexican corn- bag of frozen corn spread over tin foil on cookie sheet, drizzled with olive oil and sprinkled with garlic powder, cumin, chili powder, dried cilantro, and oregano. Roast at 400 degrees for 15-20 minutes. Serve with tacos.
Ground Turkey Stirfry
-1 lb lean ground turkey
-chopped veggies of your choice ( I use fresh cut carrots, red pepper broccoli, mushrooms, drained canned sliced water chestnuts and sometimes edamame if i have any
-1 jar Kikoman stirfy sauce marinade
– 3-4 cups brown rice
-ground ginger
-dried cilantro
Brown ground turkey and drain as needed. Sprinkle ground ginger and mix in stirfry marinade. Let simmer. Meanwhile cook brown rice. Line cut veggies on tin foil covered cookie sheet. Drizzle low sodium soy sauce, ground ginger, garlic powder, and (I use siracha because we like spicy stuff) Roast at 400 degrees for 15-20 minutes. When cooked, combine veggies and brown rice with ground turkey. Top with more stirfry sauce, soy sauce and siracha
Lemon Pepper Tilapia
-4-6 frozen tilapia filets (dethawed)
fresh or frozen broccoli ( I use fresh bc I had it) you can add cauliflower if you want.
Saute tilapia in skillet drizzled with olive oil, lemon juice, garlic powder, black pepper, and I use Mrs. Dash for extra flavor. Cook until fish is done. Meanwhile, line cut veggies on tin foil covered cookie sheet. Drizzle olive oil, lemon juice, garlic powder, black pepper, and Mrs. Dash. Make sure seasoning covers every veggie piece. Roast at 400 degrees for 15-20 minutes. Top with a sprinkle of parmesan cheese. Serve fish and veggies together.
Enchilada soup
-1-2 cups leftover salsa chicken
-1/2 cup leftover mexican corn
-1 can black beans drained and rinsed
-1 can rotel
-2 cups low sodium chicken stock
– 32 oz. jug of V8 or any kind of tomato juice ( I just used V8 because it has more nutrients and I used the spicy version)
-1/4 cup enchilada sauce
-1/2 cup brown rice
-1 white onion diced
optional garnishes: diced avocado, greek yogurt (sour cream) tortilla chips, low fat cheese, you pick
optional garnishes: chopped fresh cilantro, diced avocado, diced red onion, shredded cheese, greek yogurt (sour cream), tortilla strips/chips
In a large pot over medium heat, saute diced onion and rotel, corn, beans, and cooked chicken, stir frequently. season with cumin, chili powder, and garlic powder. Pour in chicken stock, v8, and enchilada sauce. Bring to a boil. Add brown rice. Add more seasoning to taste. Serve when rice is cooked thoroughly. Top with garnishes of choice
Grilled Pork chops
-4-6 frozen or fresh butterfly boneless porkchops
-low sodium soy sauce
-italian dressing
-ground ginger
-dijon mustard
-honey
-red wine vinagrette
To marinate: Combine all ingredients in small bowl and mix until all ingredients are combined. Marinate porkchops in marinade 4-? hours (I usually do over night. Grill on grill or grill pan. Serve with fresh or frozen roasted veggies cooked in same manner as the veggies with tilapia)
Shrimp scampi pasta (on blog)
1 lb peeled and deveined large shrimp
1 tbsp minced garlic
1/2 teaspoon crushed red pepper
1/2 cup light Italian dressing
1 tbsp lemon juice (or 1 fresh lemon squeezed)
5-6 mushrooms sliced
4-5 quartered artichoke hearts
3 cups fresh kale
1 cup diced tomatoes
1 lb pasta (I used Ronzoni Garden Delight because it has an extra serving of veggies)
1/2 cup dry white wine
1/2 teaspoon black pepper
1/2 cup grated parmesan cheese
Marinate shrimp in italian dressing, crushed red pepper, minced garlic, and lemon juice 2-10 hours ( I marinated it overnight)
Boil 1 lb pasta. Meanwhile, heat oil in a 12-inch heavy skillet over medium high heat sauté mushrooms, tomatoes, and artichokes with garlic and olive oil. Drizzle Italian dressing and continue sauteeing until mushrooms are soft and tomatoes are cooked. Add shrimp, until just cooked through, about 2 minutes, and transfer with a slotted spoon to a large bowl. Return mushroom mixture along with red pepper flakes, wine, salt, and pepper and cook over high heat, stirring occasionally. Stir in shrimp and kale. Remove skillet from heat.
Reserve 1 cup pasta-cooking water, then drain pasta in a colander. Toss pasta well with shrimp mixture and parsley in large bowl. Top with lemon juice, parsley, and parmesan. Enjoy!
Terriyaki Chicken Philly Sandwiches
-4-6 frozen chicken breasts
-low sodium soy sauce
-Kikoman Terriyaki sauce
-sliced white onion
-sliced green or red pepper or both ( or none, I’ve made it with and without)
Place frozen chicken in crockpot, top with soy sauce and terriyaki sauce, add onions and peppers. Cook on low 6-8 hours. Shred chicken and serve in whole wheat buns topped with low fat cheese of choice (I usually use mozzarella or swiss, but provolone is really good too)
Blackened tilapia
-4-6 frozen tilapia filets ( dethawed)
-fresh or frozen cauliflower
Chili powder, paprika, cayenne pepper, black pepper, garlic powder, cumin, oregano
Saute tilapia in skillet drizzled with olive oil, chili powder, paprika, cayenne pepper, black pepper, garlic powder, cumin, and oregano. Cook until fish is done. Meanwhile, line cut cauliflower on tin foil covered cookie sheet. Drizzle olive oil, lemon juice, garlic powder, black pepper, paprika and Mrs. Dash. Make sure seasoning covers every veggie piece. Roast at 400 degrees for 15-20 minutes. Top with a sprinkle of parmesan cheese. Serve fish and veggies together.
Ground Turkey Chili
1 lb lean ground turkey (I used turkey)
1 can black beans (drained and rinsed)
1 can chili beans or kidney beans drained and rinsed
1/2 bag frozen corn
2 tbsp packaged taco seasoning or (Chili powder, cumin, cayenne pepper, garlic powder)
1 small jar of salsa or 1 can of rotel
1 can diced tomatoes
32 oz jug of V8 or tomato juice (again I use V8 for extra veggies and spicy version is great)
1 onion diced
1 green pepper diced
Brown meat in a skillet with garlic powder, 1 tbsp taco seasoning and diced onion. Drain meat as needed. When meat is cooked, add it to dutch oven or crock pot. Pour beans, corn, tomatoes, salsa (or rotel) on top of meat. Add remaining taco seasoning. Stir and let it cook on low until corn and beans are cooked. Or cook in the crock pot on low 4-6 hours. Top with lowfat shredded cheese and spoonful of greek yogurt (sour cream) You can also use sliced avocado or tortilla chips
Shrimp Alfredo
1 lb peeled and deveined large shrimp
1 tbsp minced garlic
1/2 teaspoon crushed red pepper
1/2 cup light Italian dressing
1 tbsp lemon juice (or 1 fresh lemon squeezed)
5-6 mushrooms sliced
1 diced red pepper
1/2 cup chopped fresh broccoli (if you want more veggies or use a handful of fresh spinach)
6-8 sliced prepackaged sun-dried tomatoes
1 lb whole wheat or veggie pasta (I used Ronzoni Garden Delight because it has an extra serving of veggies)
1/2 cup dry white wine
1 bar of low fat cream cheese
1/2 cup low fat half and half
1/2 teaspoon black pepper
1/4 teaspoon ground nutmeg (secret to good alfredo)
1/2 cup grated parmesan cheese
Marinate shrimp in italian dressing, crushed red pepper, minced garlic, and lemon juice 2-10 hours ( I marinated it overnight) Drizzle with olive oil and saute until shrimp is translucent. Set aside. Use same skillet to saute mushrooms, sundried tomatoes (broccoli), and red pepper until soft. Add dry white wine, turn up heat and let wine reduce until liquid is. Add cut cream cheese bar and mix with veggies. Add black pepper, nutmeg, half and half, and parmesan. Meanwhile boil and drain pasta. Stir in shrimp and (spinach if used). Let sauce simmer and add parmesan as needed. Serve cooked drained pasta and pour sauce over noodles. Top with black pepper and more parmesan as needed.
Greek Chicken pita
-4-5 frozen boneless skinless chicken breasts
-Greek seasoning of your choice ( Pampered Chef makes an awesome one)
-minced garlic
-3 tbsp lemon juice
-1 cup low sodium chicken stock
-1 cup diced fresh tomatoes
1/2 cup fresh sliced olives (I don’t use olives)
-1/2 shredded romaine
-1 cup greek yogurt
-whole wheat tortillas or pita pockets
2 tbsp crumbled feta cheese
Combine chicken, greek seasoning, lemon juice, and garlic in crockpot. Pour in chicken stock and cook on low 6-8 hours. Shred chicken and set aside. Meanwhile mix greek yogurt with a sprinkle of greek seasoning and lemon juice. Add shredded, drained chicken and combine well. Place in pita pockets or on tortillas, top with tomatoes (olives) and romaine and a sprinkle of crumbled feta cheese.
For the salad: Combine lemon juice, garlic, greek seasoning, olive oil and balsamic vinegar, mix until combined. Pour over chopped romaine, diced tomatoes ( olives) and top with crumbled feta.
Ground Turkey Stuffed Peppers
1 lb lean ground turkey
1/2 bag frozen corn
1 can black beans drained and rinsed
4-5 fresh bell peppers, tops cut off and hollowed out)
1 cup cooked brown rice
1 can rotel or 1 cup fresh salsa
For more liquid use 1/2 can enchilada sauce
2 tbsp packaged taco seasoning or (Chili powder, cumin, cayenne pepper, garlic powder)
Brown turkey in a skillet with garlic powder, 1 tbsp taco seasoning and diced onion. Drain meat as needed. When meat is cooked, add beans, corn, tomatoes, salsa (or rotel) on top of meat. Add remaining taco seasoning. Stir and let it cook on low until corn and beans are cooked. Add cooked rice and combine well. Fill peppers with mixture. Top with low fat shredded cheese. Bake in oven safe dish at 350 for 1 hour or until peppers are tender. Top with spoonful of greek yogurt (sour cream)
Lemon dill salmon
4-6 frozen salmon fillets (dethawed)
2 tsp butter
1 tsp olive oil
1 clove of garlic, minced
Sea salt and freshly cracked pepper, to taste
Fresh dill, to taste
Lemon slices
Preheat the oven to 450 degrees. Line a baking sheet with tin foil and coat with olive oil. Combine the butter, olive oil, and garlic together then spread evenly over the top of the fish. Season with sea salt and freshly cracked pepper, to taste. Sprinkle freshly chopped dill all over followed by a layer of lemon slices. Place skin side down on the prepared baking sheet.
Place into the oven and bake for 10 minutes or until the salmon flakes easily with a fork. Remove from the oven and serve with additional slices of lemon if desired. Serve with roasted veggies or a salad.
Steak Stirfry (on blog)
1/2 lb flank steak, sirloin tips or ribeye
1 tsp minced garlic
1/2 cup low sodium soy sauce ( I like Kikoman best)
1 bottle of Kikoman Teriyaki baste and marinade
1 tbsp sesame chili oil
1 tsp crushed red pepper
1 tsp ground ginger
1 tsp cilantro
2 cups frozen or fresh broccoli
1 cup chopped mushrooms
1/2 cup diced red peppers
1/2 cup sliced carrots
1 can water chestnuts, drained, and chopped
any other veggies you choose ( baby corn or bean sprouts would be great to add too)
Marinate chopped flank steak, sirloin tips, or ribeye (I used the pre chopped steak used for stews on sale this week at IGA) in garlic, low sodium soy sauce, sesame chili oil, crushed red pepper, ground ginger, and a sprinkle of cilantro 4-24 hours.
I marinated overnight because I like it tender. Cook meat on medium high heat until no more pink shows. Then roast frozen broccoli, chopped mushrooms, diced red peppers, sliced carrots, water chestnuts and any other veggies in low sodium soy sauce, garlic, ground ginger and (Kikoman Teriyaki baste and marinade) at 400 degrees for 20 min in oven.
Cook 2 cups of instant brown rice and mix in roasted veggies and cooked meat. Add extra Kikoman Teriyaki baste and marinade. Top with sesame seeds and sprinkle with cilantro
Bruschetta Chicken
4-5 boneless, skinless, chicken breasts
1/4 cup balsamic vinegar
4 tbsp lemon juice
1/4 cup light italian dressing
1/2 tbsp olive oil
1/4 tsp minced garlic
1/4 tsp fresh or dried basil
1/2 lb whole wheat or veggie pasta
2-4 diced tomatoes
4-6 slices fresh mozzarella or shredded low fat mozzarella
Marinate chicken in balsamic vinegar, olive oil, italian, dressing, garlic, and lemon juice at least 4 hours- overnight) Grill on grill or grill pan. Meanwhile dice tomatoes and toss with garlic, balsamic vinegar, basil and olive oil. Stir well and taste. Add salt and pepper to your liking. Cook and drain pasta. Turn the oven to broil and place grilled chicken on baking sheet covered with foil. Top each piece of chicken with about 1/4 cup of the bruschetta mixture and cover with cheese. Broil in oven until cheese is fully melted. Place drained pasta in a bowl and mix in the rest of the bruschetta mixture.Add mozzarella to your desire and serve with hot chicken.
Shrimp stirfry
I lb fresh or frozen (dethawed) deveined shrimp
1 Can of baby corn drained
2 cups instant brown rice
1 Can of sliced water chestnuts, drained
1 cup Shredded carrots
1 cup chopped broccoli frozen or fresh
1 cup chopped mushrooms
1 cup chopped bell peppers
1/2 cup low sodium soy sauce
1/1 tsp ground ginger
1/2 tsp garlic powder
sprinkle crushed red pepper
I cook shrimp in a separate pan because I don’t want my veggies to taste fishy. Saute shrimp in low sodium soy sauce and sprinkle with garlic powder, crushed red pepper, and ground ginger
Add shrimp and veggies to large sauté pan drizzle with soy sauce. Sauté until veggies and shrimp are cooked. Then roast frozen broccoli, chopped mushrooms, diced red peppers, sliced carrots, water chestnuts and any other veggies in low sodium soy sauce, garlic, ground ginger and (Kikoman Teriyaki baste and marinade) at 400 degrees for 20 min in oven. Cook 2 cups of instant brown rice and mix in roasted veggies and cooked meat. Add extra soy sauce as needed. Top with siracha and sesame seeds and sprinkle with cilantro
Pulled Pork tacos ( on blog)
1 lb- 1 1/2 lb boneless pork butt, shoulder, or loin (I used a loin)
1 jar of salsa (store bought or fresh, I used fresh salsa that was canned, because Bryce’s salsa is the best)
1/2 tsp chili powder
1/2 tsp paprika
1/2 tsp cumin
1/2 tsp cayenne pepper
1 can of sprite
1 cup or shredded cheese ( I used real Monterrey jack and grated it)
wheat, flour or corn tortillas
Light Sour cream or Greek yogurt ( I used Greek yogurt)
Place pork in crockpot, cover with spices and salsa. Cook on low for 8 hours. I needed some more liquid because the salsa I used is almost like a pico instead of normal juicy salsa. I didn’t want to use water or beef broth or even chicken broth, so I looked in my pantry and saw a can of sprite. I can’t say why I thought to use sprite, but it gave the pork a sweeter, tangy flavor that I was not expecting.
Shred the pork and use a strainer spoon to pour meat over warm tortillas. Top with cheese, salsa, and greek yogurt (sour cream)
Parmesan Tilapia
4-6 frozen tilapia fillets ( dethawed)
1 cup grated parmesan cheese
1/4 cup italian bread crumbs
1 egg
1 tbsp milk
1 tsp oregano
1/2 tsp paprika
1/2 tsp garlic powder
1/4 tsp black pepper
1/2 tsp thyme
1 tbsp parsley
Mix egg and milk in small bowl. Mix seasonings, bread crumbs, and parmesan in separate bowl. Dip tilapia filet in egg mixture, evenly coating. Cover with bread crumb parmesan mixture, evenly coating. Place coated fillets in prepared baking pan(s). Bake, uncovered at 400 for 20-30 minutes or until fish is white and flaky inside. Serve with veggies or salad.
Caesar Chicken wraps/ sandwiches
4-5 frozen skinless, boneless chicken breasts
2 cups low sodium chicken stock
1 tbsp black pepper
1 tbsp lemon juice
2 cups halfed romaine lettuce leaves
1/2 cup grated parmesan
1 cup light Caesar dressing of your choice
Whole wheat tortillas or buns
Place chicken in crockpot and cover with stock, lemon juice, and black pepper. Cook on low 6-8 hours until chicken is done. Drain and shred with a fork. Mix in caesar dressing, parmesan, and sprinkle with black pepper. Mix well. Place mixture on buns or in tortillas, top with romaine and more parmesan ( You can also add diced tomatoes and red peppers) I like to make a salad with the remaining romaine and veggies with the same caesar dressing.
Southwest turkey burgers
1 lb lean ground turkey
1 package hidden valley ranch mix
1 red pepper diced
2 jalapenos seeded and diced
1/2 tbsp cilantro
1/2 tbsp cayenne pepper
4 slices pepper jack cheese
1 avocado sliced
1 tomato diced
4 whole wheat buns
1 egg
Mix ground turkey with diced peppers and seasonings. Grill on grill or grill pan until cooked through. Place on whole wheat bun, top with pepper jack cheese, sliced avocado and diced tomato.
I like to make sweet potato fries to go with this.
Preheat oven to 450 Line a cookie sheet with tin foil. 3-4 sweet potatoes, peeled and cut into thin strips. Coat in burger seasoning mixture. Drizzle with olive oil and bake until golden brown, turning occasionally about 20 minutes.
Terriyaki salmon
4 tbsp teriyaki sauce
2 tbsp honey
1 tbsp minced garlic
1 tbsp ground ginger
1/2 tsp cayenne pepper
1/2 tsp cumin
4- 6 salmon filets (dethawed)
1/2 lb noodles
1 tbsp sesame seeds
1 tbsp low sodium soy sauce
1 cup steamed broccoli
Mix soy sauce, brown sugar, garlic and ginger and marinate salmon in mixture 1 hour to overnight. Boil and drain noodles. Cook marinated salmon in olive oil until fish is almost cooked through. Place salmon on foil lined cookie sheet and drizzle remaining marinade. Broil for 10 minutes until glaze turns brown. While salmon is cooking, mix and heat cayenne pepper, cumin, garlic, and soy sauce and honey until cooked. Add drained noodles and broccoli and cook for 5 more minutes. Place salmon on top of noodles and serve.
Quick and Easy Meals
I tried to use some simple one pot or crockpot recipes. You can always change them to fit your family’s needs. I always try to leave a day open for a date night, ordering out, or going to a restaurant.
Week 1
Monday- salsa chicken quesadillas and Mexican corn
Tuesday- four cheese pesto marinara alfredo ravioli
Wednesday- steak stirfry
Thursday -enchilada soup
Friday- date night
Sat- bruschetta chicken
Sun- leftovers
Week 2
Monday- broccoli cheese soup
Tuesday- crockpot tortellini
Wednesday- terriyaki philly chicken sandwices
Thursday- crockpot taco stew
Friday- leftovers
Saturday- date night
Sunday- chicken florentine
Week 3-
Monday-crockpot chicken caesar sandwiches/wraps
Tuesday- one pot cheesy chicken sausage pasta
Wednesday-crockpot pork tacos
Thursday- crockpot buffalo chicken sandwiches
Friday- date night
Saturday- leftovers
Sunday-stuffed pepper soup
Week 4
Monday- Chicken alfredo
Tuesday- beef enchiladas
Wednesday- crockpot greek chicken
Thursday- pulled pork sandwiches
Friday- date night
Saturday- leftovers
Sunday- Grilled pork chops
Recipes:
Salsa Chicken
4-6 frozen chicken breasts
1 packet ranch dip mix
1/2 jar of salsa of your choice
Combine chicken, salsa, and ranch packet and cook on low in crockpot 6-8 hours. Shred and fill soft taco shells ( you can use whole wheat or spinach for clean eating) top with low fat cheese and greek yogurt instead of sour cream. Mexican corn- bag of frozen corn spread over tin foil on cookie sheet, drizzled with olive oil and sprinkled with garlic powder, cumin, chili powder, dried cilantro, and oregano. Roast at 400 degrees for 15-20 minutes. Serve with tacos.
Four Cheese Pesto Marinara alfredo Ravioli
1 lb frozen ravioli (dethawed)
1 jar marinara sauce (or you can make your own)
3 tbsp premade pesto
1 jar alfredo sauce (or you can make your own)
2 cups half and half
1 cup parmesan cheese
Boil and drain ravioli. Meanwhile heat marinara on low in small saucepan on skillet. Heat alfredo on low in separate saucepan. Mix in pesto, half and half, and 1/2 cup parmesan. Serve ravioli in plates, pour marinara over ravioli, then pour alfredo pesto sauce on top of marinara. Top with rest of parmesan cheese.
Steak Stirfry (on blog)
1/2 lb flank steak, sirloin tips or ribeye
1 tsp minced garlic
1/2 cup low sodium soy sauce ( I like Kikoman best)
1 bottle of Kikoman Teriyaki baste and marinade
1 tbsp sesame chili oil
1 tsp crushed red pepper
1 tsp ground ginger
1 tsp cilantro
2 cups frozen or fresh broccoli
1 cup chopped mushrooms
1/2 cup diced red peppers
1/2 cup sliced carrots
1 can water chestnuts, drained, and chopped
any other veggies you choose ( baby corn or bean sprouts would be great to add too)
Marinate chopped flank steak, sirloin tips, or ribeye (I used the pre chopped steak used for stews on sale this week at IGA) in garlic, low sodium soy sauce, sesame chili oil, crushed red pepper, ground ginger, and a sprinkle of cilantro 4-24 hours.
I marinated overnight because I like it tender. Cook meat on medium high heat until no more pink shows. Then roast frozen broccoli, chopped mushrooms, diced red peppers, sliced carrots, water chestnuts and any other veggies in low sodium soy sauce, garlic, ground ginger and (Kikoman Teriyaki baste and marinade) at 400 degrees for 20 min in oven.
Cook 2 cups of instant brown rice and mix in roasted veggies and cooked meat. Add extra Kikoman Teriyaki baste and marinade. Top with sesame seeds and sprinkle with cilantro
Enchilada soup 1-2 cups leftover salsa chicken 1/2 cup leftover mexican corn 1 can black beans drained and rinsed 1 can rotel 2 cups low sodium chicken stock 32 oz. jug of V8 or any kind of tomato juice ( I just used V8 because it has more nutrients and I used the spicy version) 1/4 cup enchilada sauce 1/2 cup brown rice 1 white onion diced optional garnishes: sliced avocado, greek yogurt (sour cream) tortilla chips, low fat cheese, you pick
In a large pot over medium heat, saute diced onion and rotel, corn, beans, and cooked chicken, stir frequently. season with cumin, chili powder, and garlic powder. Pour in chicken stock, v8, and enchilada sauce. Bring to a boil. Add brown rice. Add more seasoning to taste. Serve when rice is cooked thoroughly. Top with garnishes of choice
Bruschetta Chicken
4-5 boneless, skinless, chicken breasts
1/4 cup balsamic vinegar
4 tbsp lemon juice
1/4 cup light italian dressing
1/2 tbsp olive oil
1/4 tsp minced garlic
1/4 tsp fresh or dried basil
1/2 lb whole wheat or veggie pasta
2-4 diced tomatoes
4-6 slices fresh mozzarella or shredded low fat mozzarella
Marinate chicken in balsamic vinegar, olive oil, italian, dressing, garlic, and lemon juice at least 4 hours- overnight) Grill on grill or grill pan. Meanwhile dice tomatoes and toss with garlic, balsamic vinegar, basil and olive oil. Stir well and taste. Add salt and pepper to your liking. Cook and drain pasta. Turn the oven to broil and place grilled chicken on baking sheet covered with foil. Top each piece of chicken with about 1/4 cup of the bruschetta mixture and cover with cheese. Broil in oven until cheese is fully melted. Place drained pasta in a bowl and mix in the rest of the bruschetta mixture.Add mozzarella to your desire and serve with hot chicken.
Broccoli Cheese soup
1 white onion diced
6-8 baby carrots diced
1/2 red pepper diced
1 broccoli head cut up or 1/2 bag frozen broccoli florets (dethawed)
1 package lipton cheddar and broccoli pasta sides
2 tbsp olive oil
2 cups low sodium chicken stock
2 cups half and half
1/2 cup milk
1/4 cup velveeta (I don’t know how to measure this, I just cut a 1/4 off of the bar)
1/2 cream cheese bar (cut)
1/2 tsp dry ground mustard
1/2 tsp dried dill
1/4 tsp cayenne pepper (for heat)
1/4 tsp nutmeg
1/2 cup grated monterey jack cheese
In a large pot or dutch oven, saute, onion, carrots broccoli, and red pepper in olive oil until soft. Add chicken stock, half and half and milk. Bring to a boil and reduce heat. Add cut cream cheese and velveeta and stir until melted. Add Lipton package and stir. Add mustard, dill, cayenne, pepper and nutmeg. Let simmer, stirring frequently. Top with grated monterey jack cheese.
Crockpot Tortellini
1 lb frozen cheese tortellini (dethawed)
1/2 lb cooked ground italian sausage
2 cans diced tomatoes with basil and oregano
1/2 cup sliced mushrooms
2 cups fresh spinach
1/2 cup low sodium chicken stock
1 cream cheese bar (cut)
2 tbsp parmesan
Make sure sausage is cooked thoroughly ( I usually do this the night before) Add sausage, tomatoes, spinach, mushrooms, and cut cream cheese and chicken stock to a crock pot. Cook on low 6-8 hours. Add tortellini an hour before serving. Mix well and top with parmesan cheese.
Teriyaki Philly chicken sandwiches
-4-6 frozen chicken breasts
-low sodium soy sauce
-Kikoman Terriyaki sauce
-sliced white onion
-sliced green or red pepper or both ( or none, I’ve made it with and without)
Place frozen chicken in crockpot, top with soy sauce and terriyaki sauce, add onions and peppers. Cook on low 6-8 hours. Shred chicken and serve in whole wheat buns topped with low fat cheese of choice (I usually use mozzarella or swiss, but provolone is really good too)
Crockpot Taco Stew ( on blog)
1 lb lean ground hamburger or turkey (I used turkey)
1 can black beans (drained and rinsed)
1 bag frozen corn
2 tbsp taco seasoning
1/2 tbsp garlic powder
1 small jar of salsa or 1 can of rotel
1 can diced tomatoes
1 onion diced
1 cup shredded monterrey jack cheese or taco cheese
1 bag chili cheese Fritos
Brown meat in a skillet with garlic powder, 1 tbsp taco seasoning and diced onion. Drain meat as needed. When meat is cooked, add it to dutch oven or crock pot. Pour black beans, corn, tomatoes, salsa (or rotel) on top of meat. Add remaining taco seasoning. Stir and let it cook on low until corn and beans are cooked. Or cook in the crock pot on low 4-6 hours.
To serve: Place a handful of Fritos in a bowl, cover with stew, top with cheese.
Chicken Florentine ( on blog)
4-5 frozen or fresh chicken breasts
2-3 cups fresh or frozen once fresh spinach
2 cups diced tomatoes canned or fresh
1 can Italian diced tomatoes
4 artichoke quartered hearts diced
2 cups fresh mushrooms quartered
1 pkg Italian seasoning packet
1 cup shredded parmesan cheese
2 tbsp plain Greek yogurt
1 cup shredded mozzarella
1 tsp minced garlic
1 tbsp olive oil
1 cream cheese bar chopped
1 lb boxed pasta ( I used penne because it is what I had on hand
Italian salad dressing
Mix seasoning, olive oil, and dressing in bowl and pour over frozen or fresh chicken breasts. Pour canned and fresh tomatoes, spinach, mushrooms, artichokes, and garlic over frozen chicken. Cook in crockpot on low 8 hours
Shred chicken add 1 cup of shredded Parmesan cheese and 2 tblsp plain Greek yogurt. Boil and drain 1 lb pasta
Add to crockpot mixture. Mix well and top with shredded mozzarella and serve.
Crockpot Chicken Caesar Sandwiches/Wraps
4-5 frozen skinless, boneless chicken breasts
2 cups low sodium chicken stock
1 tbsp black pepper
1 tbsp lemon juice
2 cups halfed romaine lettuce leaves
1/2 cup grated parmesan
1 cup light Caesar dressing of your choice
Whole wheat tortillas or buns
Place chicken in crockpot and cover with stock, lemon juice, and black pepper. Cook on low 6-8 hours until chicken is done. Drain and shred with a fork. Mix in caesar dressing, parmesan, and sprinkle with black pepper. Mix well. Place mixture on buns or in tortillas, top with romaine and more parmesan ( You can also add diced tomatoes and red peppers) I like to make a salad with the remaining romaine and veggies with the same caesar dressing.
One pot Cheesy Chicken Sausage Pasta ( on blog)
1 lb of pasta (I used penne)
1 can of diced italian tomatoes
2-4 chicken sausage links (I used 3 cheese italian) sliced
4-6 chopped fresh mushrooms
1 onion diced
1 tbsp olive oil
1 tbsp minced garlic
1/2 tsp basil
1/2 tsp oregano
a handful of fresh spinach
1/2 cup of half and half
1 cup shredded mozzarella cheese
In large pot or dutch oven sautee sausage slices, onion, and garlic in olive oil. Add tomatoes, mushrooms, and spinach. Cook until tomatoes and mushrooms are soft and spinach is wilted. Reduce heat to low and add half and half. Add basil, and oregano.
In a separate pot, boil water and add pasta. Cook until pasta is tender, but not overcooked. Then add pasta with 1/2 cup of pasta water to the pot. al dente.
Turn off the heat and stir in 1/2 cup of cheese. Sprinkle cheese on top and cover for about five minutes to allow cheese to melt.
Crockpot Pork Tacos (on blog) 1 lb- 1 1/2 lb boneless pork butt, shoulder, or loin (I used a loin)
1 jar of salsa (store bought or fresh, I used fresh salsa that was canned, because Bryce’s salsa is the best)
1/2 tsp chili powder
1/2 tsp paprika
1/2 tsp cumin
1/2 tsp cayenne pepper
1 can of sprite
1 cup or shredded cheese ( I used real Monterrey jack and grated it)
flour or corn tortillas
Light Sour cream or Greek yogurt ( I used Greek yogurt)
Place pork in crockpot, cover with spices and salsa. Cook on low for 8 hours. I needed some more liquid because the salsa I used is almost like a pico instead of normal juicy salsa. I didn’t want to use water or beef broth or even chicken broth, so I looked in my pantry and saw a can of sprite. I can’t say why I thought to use sprite, but it gave the pork a sweeter, tangy flavor that I was not expecting. Shred the pork and use a strainer spoon to pour meat over warm tortillas. Top with cheese, salsa, and sour cream or Greek yogurt
Crockpot Buffalo Chicken Sandwiches
4-6 frozen boneless, skinless chicken breasts
1 bottle of Frank’s Buffalo sauce
1 package hidden valley ranch dip mix
buns of your choice
slices of swiss, mozzarella, pepperjack, or provolone cheese
Place chicken in crockpot. Top with ranch packet and buffalo sauce. Cook on low 6-8 hours. Shred and drain chicken. Add more buffalo sauce if necessary. Place on buns and top with cheese.
Stuffed Pepper Soup ( on blog) 3 cups Instant brown rice
1 lb ground beef or turkey ( I used ground turkey)
1/2 cup chopped green bell pepper fresh or frozen
1/2 cup chopped red bell pepper fresh or frozen
1 cup finely diced onion
1 tbsp minced garlic
2 cans (14.5 oz each) petite diced tomatoes or 2 cups of fresh diced tomatoes
32 oz. jug of V8 or any kind of tomato juice ( I just used V8 because it has more nutrients and I used the spicy version)
2 cups reduced sodium beef broth ( I used a beef bouillon cube because I can keep them in the pantry)
1/2 tsp dried basil
1/2 tsp chili powder
1/2 tsp paprika
salt and pepper to taste
In large pot or dutch oven, brown beef or turkey over medium high heat until no longer pink. Drain, if needed. Add onion and pepper blend and continue cooking until peppers are tender and onions are slightly translucent.
Stir in all other ingredients except for rice. Bring to a boil over medium heat and then reduce heat and simmer for about thirty minutes, stirring from time to time.
Stir in rice to each bowl or the whole pot just before serving. If you want to top with shredded cheese
Chicken Alfredo
4-5 boneless, skinless, chicken breasts
1/4 cup balsamic vinegar
4 tbsp lemon juice
1/4 cup light italian dressing
1/2 tbsp olive oil
1/4 tsp minced garlic
5-6 mushrooms sliced
1 diced red pepper
1/2 cup chopped fresh broccoli (if you want more veggies or use a handful of fresh spinach)
6-8 sliced prepackaged sun-dried tomatoes
1 lb pasta (whole wheat or veggie pasta for healthier version
1/2 cup dry white wine
1 bar of low fat cream cheese
1/2 cup low fat half and half or heavy whipping cream
1/2 teaspoon black pepper
1/4 teaspoon ground nutmeg (secret to good alfredo)
1/2 cup grated parmesan cheese
Marinate chicken in balsamic vinegar, olive oil, italian, dressing, garlic, and lemon juice at least 4 hours- overnight) Grill on grill or grill pan. Cut into strips against the grain and set aside. Saute mushrooms, sundried tomatoes (broccoli), and red pepper until soft. Add dry white wine, turn up heat and let wine reduce until liquid is. Add cut cream cheese bar and mix with veggies. Add black pepper, nutmeg, half and half, and parmesan. Meanwhile boil and drain pasta. Stir in cut chicken and (spinach if used). Let sauce simmer and add parmesan as needed. Serve cooked drained pasta and pour sauce over noodles. Top with black pepper and more parmesan as needed.
Beef Enchiladas
1 lb lean ground beef or turkey
2 tbsp packaged taco seasoning or (Chili powder, cumin, cayenne pepper, garlic powder)
1 small jar of salsa or 1 can of rotel
1 can enchilada sauce ( mild or hot)
8-10 tortillas
4 cups shredded mexican cheese
Preheat oven to 350 degrees. Brown meat and add taco seasoning. Add 2 tbsp water, cover and reduce heat. Add salsa and 1/2 can enchilada sauce. Mix well and let simmer. Fill taco shells with meat mixture and a handful of shredded cheese. Roll tortillas like burritos and place in a greased baking pan. Fill pan with rolled tortillas. Top with the rest of enchilada sauce and the rest of shredded cheese. Bake for 45 minutes to an hour until cheese is melted.
Crockpot Greek Chicken
-4-5 frozen boneless skinless chicken breasts
-Greek seasoning of your choice ( Pampered Chef makes an awesome one)
-minced garlic
-3 tbsp lemon juice
-1 cup low sodium chicken stock
-1 cup diced fresh tomatoes
1/2 cup fresh sliced olives (I don’t use olives)
-1/2 shredded romaine
-1 cup greek yogurt
-whole wheat tortillas or pita pockets
2 tbsp crumbled feta cheese
Combine chicken, greek seasoning, lemon juice, and garlic in crockpot. Pour in chicken stock and cook on low 6-8 hours. Shred chicken and set aside. Meanwhile mix greek yogurt with a sprinkle of greek seasoning and lemon juice. Add shredded, drained chicken and combine well. Place in pita pockets or on tortillas, top with tomatoes (olives) and romaine and a sprinkle of crumbled feta cheese.
Pulled Pork Sandwiches
1 lb- 1 1/2 lb boneless pork butt, shoulder, or loin (I used a loin)
1 can of sprite
1 bottle of barbecue sauce ( I use open pit because it is my favorite)
buns of your choice.
Place pork in crockpot and cover with sprite. Cook on low 6-8 hours until pork is cooked. Shred with a fork and drain as necessary. Pour in barbecue sauce and mix well. Place on buns.
Grilled Pork Chops
-4-6 frozen or fresh butterfly boneless porkchops
-5 tbsp low sodium soy sauce
-1/2 cup italian dressing
-1/4 tspground ginger
-dijon mustard
-1 tbsphoney
-1/4 cup red wine vinaigrette
To marinate: Combine all ingredients in small bowl and mix until all ingredients are combined. Marinate porkchops in marinade 4-? hours (I usually do over night. Grill on grill or grill pan. Serve with fresh or frozen roasted veggies
Ingredients
Ingredients: 
1 bag frozen shrimp
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