Slow Cooker Spicy Chicken and Black Bean Soup

• 2 - 15 oz. cans black beans, rinsed and drained
• 1 - 32 oz. box unsalted chicken bone broth
• 2 - 10 oz. cans Rotel tomatoes
• 1 - 4 oz. can diced green chiles
• 1 red bell pepper, chopped
• 1 jalapeno pepper, minced
• 1 cup chopped onion
• 1 tbsp. ground cumin
• 1 tbsp. chili powder
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1/2 tsp. dried oregano
• 1/2 tsp. salt
• 2 tbsp. lightly dried parsley
• 2 large boneless skinless chicken breasts (about 1.25 lbs)

Pour the beans and broth into the crock pot and add the rotel, chiles, bell pepper, jalapeno and onion.  Stir to combine.  Add of the seasonings and stir to mix.  Add the chicken pushing it down so it is covered in the broth mixture.

Cover the crock pot and cook on low for 7 hours.  Shred the chicken with two forks and stir everything to combine. 

This yields 6 servings: 212 calories, 2 grams fat, 16 carbs and 30 grams protein per serving.

ENJOY!

Taco Casserole

• 1 lb. lean ground turkey
• 1 medium onion, chopped
• 1 red bell pepper, chopped
• 1 tbsp. chopped garlic
• 1 - 15 oz. can pinto beans, rinsed and drained
• 1 tbsp. chili powder
• 1 tbsp. ground cumin
• 1 tsp. dried oregano
• 1 tsp. onion powder
• 1/2 tsp. salt
• freshly ground black pepper
• 2 tbsp. tomato paste
• 1 - 12 oz. jar salsa
• 1 1/2 cups shredded reduced fat Mexican blend cheese, divided

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

Heat a large skillet over medium heat and spray with olive oil spray.  Add the turkey and cook, breaking it up with a wooden spoon, until no longer pink, about 5 minutes.  Add the onion, bell pepper and garlic to the cooked turkey and cook until veggies are softened, about 3-4 more minutes.

Stir in the beans and add the chili powder, cumin, oregano, onion powder and salt and generously season with freshly ground black pepper.  Stir in the tomato paste and salsa and mix well, cooking for about 2 more minutes, stirring continuously.

Remove the skillet from the heat and stir in 3/4 cup of the cheese and mix well.  Transfer the mixture to the sprayed baking dish and sprinkle the remaining 3/4 of cheese over the top.

Bake for 15 minutes, until the cheese is melted and the casserole is heated through.

Yields 6 servings, 299 calories per serving.

Serve with taco toppings such as shredded lettuce, sliced jalapenos, sliced olives, sour cream, avocado, etc.  ENJOY!

Mushroom Shallot Fritatta

• 1 tbsp. light butter
• 4 shallots, minced
• 8 oz. sliced mushrooms, minced
• 1/2 tsp. dried thyme
• 1 tsp. lightly dried parsley
• salt & freshly ground black pepper
• 3 eggs
• 3/4 cup egg whites
• 1 tbsp. reduced fat milk
• 1/4 cup grated parmesan cheese

Preheat oven to 350F.

Heat a 12 inch skillet over medium heat, add the butter and let melt, coating the pan.  Add the shallots and cook until translucent and golden, about 4 minutes.  Add the mushrooms to the pan, season with salt and freshly ground black pepper.  Season with thyme and parsley, stir everything to mix well and continue to cook about 2 more minutes.

Meanwhile, in a medium bowl, whisk together the eggs, egg whites, milk and parmesan.

Pour the eggs into the skillet, covering the mushroom shallot mixture.  Allow to cook until the edges are set, about 2 minutes.  Transfer the skillet to the oven and cook for about 12 minutes, until the frittata is cooked through, where a knife inserted comes out clean.

Slice into 6 pieces and enjoy!  Each slice yields 88 calories, 5 grams fat, 4 carbs, 7 grams protein.

Mike's Onegig Chili

• 1 - 16 oz. package ground buffalo meat
• 1/2 of a yellow onion, chopped
• 1 tsp. chili powder
• 1 tsp. garlic powder (Flavor God Garlic Lovers)
• 1/4 tsp. crushed red pepper flakes
• 1 - 1 oz. packet chili seasoning
• 1 -  12 oz. jar salsa
• 1 -  15 oz. can tomato sauce
• 1 - 4 oz. can chopped green chiles, drained
• 1 - 4 oz. can chopped jalapenos, drained
• 1 - 10 oz. can Rotel tomatoes, drained
• 2 - 15.25 oz. cans corn, drained
• 1 - 15 oz. can vegetarian chili with beans
• 1 - 15 oz. can black beans, drained
• 1 - 5.3 oz. bottle Banquette Chilero hot sauce (he orders this from Costa Rica)
• 1 - 15 oz. can sweet peas, drained

Heat a pot over medium heat and spray with olive oil spray.  Add the buffalo meat and onions, and cook, breaking the meat up with a wooden spoon, until it is no longer pink and the onions are softened, about 5 minutes.  Drain any fat from the pan.

Add in the chili powder, garlic powder, red pepper flakes and packet of chili seasoning and stir to mix well.  Pour in the salsa and tomato sauce and stir to combine.   Add the green chiles, jalapenos, Rotel, corn, vegetarian chili, black beans and hot sauce.

Mix well, bring to a simmer, reducing heat as needed.  Let simmer uncovered for 45 minutes.

Add in the peas, stir lightly and cook until warmed through, 5 minutes.

Enjoy with chopped avocado, shredded cheese and sour cream.  YUM!

Light & Low Carb Spicy Chicken Sausage Zucchini Noodle Casserole

• 1 - 14 oz. package mild Italian chicken sausage (I use Whole Foods 365)
• 1 - 24 oz. jar arrabbiata sauce (I use Rao's)
• 1 tsp. Italian seasoning (I use Flavor Gods Italian Zest)
• 1 tsp. garlic powder (I use Flavor Gods Garlic Lovers)
• 1/2 tsp. onion powder
• 1/4 tsp. salt
• 1/4 tsp. crushed red pepper flakes
• freshly ground black pepper
• 1 bell pepper, chopped, yielding about 1 cup (I used an orange bell pepper)
• 2/3 cup chopped yellow onion
• 2 - 10 oz. packages fresh zucchini noodles (or make your own!)
• 3 oz. fresh mini mozzarella balls (9 balls)
• 1 cup shaved parmesan cheese

Heat a large skillet over medium heat and spray with cooking spray.  Add the chicken sausage to the pan and cook, breaking it up with a wooden spoon, until no longer pink.  Season the meat with the Italian seasoning, garlic powder, onion powder, salt and red pepper flakes, and generously season with freshly ground black pepper.

Add the bell pepper and onion to the pan and stir everything together to evenly season the meat and veggies.

Stir the jar of sauce over the top of the meat and veggie mixture, and mix well, adjusting the heat to get the sauce to a simmer.   Allow to simmer for 20 minutes, stirring occasionally.

Meanwhile, put a colander on top of a large bowl and dump the zucchini noodles into the colander, cutting them up into smaller pieces.  Lightly season with salt and toss, letting the excess water from the zucchini drain into the bowl below.

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

Use paper towels or a dish towel to ring out any excess water.  After the sauce has simmered for 20 minutes, add the zucchini to the pan and stir to mix well.

Transfer the mixture to your baking dish.  Place the mini mozzarella balls on top and press them into the noodle sauce mixture.  Sprinkle the shaved parmesan over the top.

Bake for 25 minutes, until the top is lightly browned and the sauce is bubbling.  Let rest for 10 minutes before serving.

Serves 5 - 6.  E N J O Y !

Savory Cauliflower Biscuits

• 1 - 14 oz. bag riced cauliflower, cooked according to package directions
• 1 egg, beaten
• 1/2 tsp. garlic powder (I use Flavor Gods Garlic Lovers)
• 1/4 tsp. salt
• 1/4 tsp. crushed red pepper flakes
• 1 cup shredded mozzarella cheese (I use Trader Joe's lite mozzarella)

Preheat oven to 425 F.  Lake a baking sheet with parchment paper.

Cook the riced cauliflower according to package directions.

Meanwhile, whisk the egg and seasonings together in a small bowl.

Pour the cooked cauliflower onto a clean dish towel and let slightly cool.

Once cool enough to handle, ring out any extra liquid from the cauliflower and transfer it to a mixing bowl. Pour the eggs with seasoning and cheese on top of the cauliflower and stir to mix well.

Place a 3 inch biscuit or cookie cutter onto the parchment paper lined pan and scoop 1/4 cup of the mixture in.  Use your fingers to press it out.  And continue the process with the remaining mixture.  You should yield 7-8 biscuits.

 Bake until browned and crispy around the edges, about 15 minutes.  Transfer to a wire cooling rack until ready to serve or store.

ENJOY!

Yields 7 biscuits with 50 calories, 2.4 grams of fat and 1.4 carbs per biscuit.  YUM!

Healthy Chicken & Veggie Stir Fry

• 1 cup chopped onion
• 2 cups chopped bell peppers
• 1 zucchini, grated and squeezed dry of excess liquid (I use paper towels)
• 1 tsp. chopped garlic
• 1 - 10 oz. bag riced cauliflower (or broccoli), cooked according to package directions
• Salt and freshly ground black pepper
• 4 cups cooked chicken breast, shredded
• 1 tsp. dried oregano
• 1 tsp. onion powder
• 1 tsp. garlic powder (I use Flavor Gods Garlic Lovers)
• 1/2 tsp. crushed red pepper flakes
• 3 tbsp. unsalted chicken bone broth
• 1 tbsp. coconut aminos

Heat a large skillet over medium heat and spray with olive oil cooking spray.  Add the chopped onion, bell peppers and grated zucchini and cook until veggies start to soften, about 5 minutes.  Add the garlic and continue to cook until fragrant, another minute.  

Add the cooked riced cauliflower (or riced broccoli) to the pan and stir everything to mix well.  

Season the veggies with salt and freshly ground black pepper.  Add the cooked, shredded chicken to the pan, and stir to combine.  Season with the oregano, onion powder, garlic powder and crushed red pepper and stir to mix.  Add the chicken broth and coconut aminos and continue to let it cook until everything is evenly seasoned.

Enjoy!

Super Bowl Buffalo Chicken Chili

• 1 lb. lean ground chicken
• 1 medium onion, chopped
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 tbsp. minced garlic
• 1 tbsp. chili powder
• 2 tsp. cumin
• 2 tsp. paprika
• 1/2 tsp. salt
• freshly ground black pepper
• 1 - 15 oz. can small white beans, rinsed and drained
• 1 - 14.5 oz. can refried beans
• 1 cup unsalted chicken bone broth
• 1/2 cup Frank's buffalo hot sauce

Heat a skillet over medium high heat.   Spray with olive oil cooking spray and add the chicken.  Cook the chicken, breaking it up with a wooden spoon, until it is no longer pink, about 5 minutes.  Set aside.

Meanwhile, heat a pot over medium high heat and spray with olive oil cooking spray.  Add the onion, carrots, celery and garlic.  Stir to mix well.  Season with chili powder, cumin, paprika, salt and freshly ground black pepper.  Cook until veggies start to soften, about 5 minutes.

Add the white beans, refried beans and broth.  Bring to a simmer, cover and let simmer covered for 10-15 minutes.  Stir in the hot sauce and cooked chicken and mix well.  Cover and let simmer 30 minutes, stirring occasionally.

Enjoy with toppings such as shredded cheese, sour cream, and chopped green onions.

Serves 4-6.