Lower Carb Blueberry Muffins

• 2 1/2 cups super fine blanched almond flour
• 1/2 cup Truvia baking blend
• 1 1/2 tsp. baking powder
• 1/4 tsp. salt
• 1/3 cup stick butter, melted
• 3 large eggs, beaten
• 1/3 cup unsweetened almond milk
• 1/2 tsp. vanilla
• 1 - 6 oz. package fresh blueberries

Preheat oven to 350F.  Line a muffin tin with 9 parchment paper muffin liners.

In a large bowl whisk together the almond flour, Truvia, baking powder and salt.  Stir in the melted butter, eggs, milk and vanilla.  Whisk everything together evenly.  Carefully fold in the blueberries.

Distribute the batter evenly among the 9 parchment muffin cups.

Bake for 30 minutes, until the tops are golden and a toothpick inserted comes out clean.

Enjoy!

Creamy Chicken Zucchini Noodle Casserole

• 3 - 10 oz. packages zucchini noodles 
• 3/4 tsp. salt
• 1 - 10.5 oz. can cream of chicken soup
• 1/2 cup milk
• 2 tbsp. grated Parmesan cheese
• 1 tbsp. chopped garlic
• 1/2 tsp. crushed red pepper flakes
• 1 tbsp. freshly minced parsley
• freshly ground black pepper
• 2 cups shredded rotisserie chicken
• 1 cup shredded Mozzarella cheese

Preheat oven to 350F.  Spray a 8x11 baking dish with cooking spray.

Put a colander on top of a large bowl and dump the zucchini noodles in, cutting the noodles up into smaller pieces.  As you add each package of noodles to the bowl, toss with 1/4 tsp. salt, 3/4 tsp. total for all 3.  Let noodles sit, draining excess water into the bowl for 10 minutes.

Meanwhile, whisk together condensed soup, milk, Parmesan, garlic, red pepper flakes, and parsley.  Generously season with freshly ground black pepper.

After the zucchini noodles have been sitting for at least 10 minutes, use a clean dish towel to ring out any remaining water.

Add the zucchini noodles and shredded chicken to the soup mixture and stir to combine.

Transfer to your prepared baking dish.

Bake uncovered for 25 minutes. 

Top with the shredded Mozzarella and continue to bake uncovered for 10 - 15 minutes, until heated through and cheese is starting to brown.

Enjoy!

Chicken Breakfast Sausage, Egg and Veggie Casserole

• 1 - 14 oz. package chicken breakfast sausage, casings removed
• 2 cups chopped bell peppers
• 1.5 cups chopped red onions
• 12 large eggs
• 1/4 cup light sour cream
• 2 tbsp. grated Parmesan cheese
• 1 tsp. garlic powder
• 1/4 tsp. red pepper flakes
• 1/2 tsp. salt
• freshly ground black pepper
• 1 cup reduced fat shredded mozzarella cheese

Preheat oven to 375F.

Spray a large skillet with cooking spray.  Add the chicken sausage, breaking it up with a wooden spoon while it cooks until no longer pink.  Add the bell peppers and onions to the pan and continue to cook until the peppers soften and the onions become translucent, about 5 minutes.  

Meanwhile combine the eggs, sour cream, Parmesan, garlic powder, red pepper flakes and salt and season generously with freshly ground black pepper.  Whisk everything to combine.

Once the sausage, peppers and onions are ready, transfer then to a 8x11 baking dish coating with cooking spray.  Pour the egg mixture over the top and sprinkle the shredded mozzarella on top.

Bake for 30-35 minutes, until cooked through where a knife inserted comes out clean.

Let cool slightly and slice into 8 - 10 pieces.  Enjoy!

Quick & Easy Chicken Veggie Orzo Soup

• Olive oil to drizzle in the pan
• 1 cup chopped carrots
• 1 cup chopped white onion
• 1/2 cup chopped celery
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped red bell pepper
• 1 tbsp. chopped garlic
• 64 oz. unsalted chicken stock
• 1 - 14.5 oz. can petite dice tomatoes with garlic & olive oil
• 1 bay leaf
• 1 tsp. salt
• 1/2 tsp. crushed red pepper flakes
• 2 tbsp. chopped fresh parsley
• 2 sprigs fresh thyme
• freshly ground black pepper
• 3 cups shredded white meat from a rotisserie chicken
• 2/3 cup uncooked orzo pasta

Heat a soup pot over medium heat and drizzle with olive oil.  Add the carrots, onions, celery, bell peppers and garlic.  Stir to combine and cook, stirring occasionally, until starting to soften, about 5 minutes.   

Pour the broth and tomatoes over the top and add in the bay leaf, salt, crushed red pepper, parsley and thyme and generously season with freshly ground black pepper.  Bring the heat up to get it to a simmer and let simmer for 15 minutes.

Add the orzo and chicken and continue to cook until the orzo is soft, about 15 minutes.  Remove the bay leaf and sprigs from the thyme.

Enjoy!!

Cheesy Italian Zucchini Noodle Casserole

• 3 - 10 oz. packages of zucchini noodles (or make your own!)
• 1.5 tsp. salt
• 1 tbsp. olive oil
• 1 - 14 oz. package chicken Italian sausage, casing removed
• 1.5 cups diced onion
• 1 tbsp. chopped garlic
• 1 - 15 oz. can petite diced tomatoes with garlic and olive oil
• 1 - 8 oz. can tomato sauce
• 1/2 tsp. crushed red pepper flakes
• 1 tsp. dried oregano
• 1/2 tsp. salt
• freshly ground black pepper
• 1 tbsp. freshly minced parsley
• 1 tbsp. freshly minced basil
• 3/4 cup part skim ricotta cheese
• 1/2 cup grated Parmesan cheese
• 1 - 8 oz, package shredded mozzarella cheese

Put a colander on top of a large bowl and dump the zucchini noodles into the colander, cutting the noodles up into smaller pieces. Toss the zoodles with 1.5 tsp. salt, letting them drain excess water into the bowl while you make the sauce.

Add the 1 tbsp. olive oil to a large pan and add the sausage, breaking it up with a wooden spoon, until no longer pink.  Remove the sausage to a bowl and set aside.

In the same pan, add the onions and cook until becoming translucent, about 5 minutes.  Add the garlic and continue to cook for another minute, continuously stirring.  Add the canned tomatoes, tomato sauce and cooked sausage to the pan, along with the red pepper flakes, oregano, 1/2 tsp. salt, parsley and basil and generously season with freshly ground black pepper.  Let simmer for 10 minutes.

Preheat oven to 350F.

While the sauce is simmering, use a clean dish towel to ring out any remaining water from the zucchini.    Add the zoodles to the sauce and stir to mix well.

Transfer the mixture to a 11x13 baking dish sprayed with cooking spray and spread into an even layer.  Scoop dollops of the ricotta cheese over the top and press it into the zoodle sauce mixture. 

Sprinkle the Parmesan over the top and cover with the shredded mozzarella.

Bake for 35 minutes, until the top is lightly browned and the sauce is bubbling.  Let rest for 10 minutes before serving.

Enjoy!!

Low Carb Taco Skillet

• 1 lb. extra lean ground turkey
• 3 links hot Italian turkey sausage, casings removed
• 1 tsp. salt
• 1 1/2 tsp. garlic powder
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. chili powder
• 1 tsp. paprika
• 1 tsp. dried oregano
• 1 red onion, chopped
• 1 - 4 oz. can chopped hot green chiles, drained
• 1/2 cup reduced sodium chicken broth
• 1 - 8oz. can tomato sauce
• 1 - 14 oz. bag raw riced cauliflower

Heat a large skillet over medium high heat.  Add the ground turkey and turkey sausage and cook until no longer pink, breaking it up with a wooden spoon.  Once cooked, add onion and green chiles to the pan and all of the seasonings.  Stir to mix well. 

Pour the broth and tomato sauce over the top and stir to combine.  Cover the skillet and let simmer on low for 15 minutes.

Remove the cover and add the cauliflower, stirring everything together.  Cover and cook until the cauliflower is tender, removing lid and stirring every few minutes, for about 10 minutes total.  

Serve with your favorite taco toppings: Shredded lettuce, sour cream, salsa, diced avocado, sliced olives, pickled jalapeños, etc.  Enjoy!!!

Crock Pot Tex Mex Pulled Chicken

• 1 - 14.5 oz. can reduced sodium chicken broth
• 1 - 15 oz. can black beans, rinsed and drained
• 1 - 10 oz. can Rotel tomatoes, drained
• 1 - 4 oz. can diced hot green chiles, drained
• 1 - 10 oz. bag frozen corn
• 1/4 cup minced fresh parsley
• 1 large red onion, chopped
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. ground coriander
• 1 tsp. cumin
• 1 tsp. cayenne pepper
• 1 tsp. salt
• 1 1/2 lbs. boneless skinless chicken breast

Spray the crock pot with cooking spray.  Combine the broth, beans, corn, Rotel, green chiles, chopped onions, parsley, and seasonings in the crock, stirring to mix well.

Lightly season the chicken breasts with salt and freshly ground black pepper and lay on top of bean, corn, onion mixture.

  

Cover the crock and cook on low for 7 hours.  Use two forks to shred the chicken and stir to mix well.

Make tacos with your favorite toppings such as shredded lettuce, cheese, sour cream, salsa, sliced avocado, black olives, pickled jalapeños, etc.

ENJOY!