Honey Mustard Chicken


4 Chicken breasts (about 1.5 lbs), skinless boneless

2 Garlic cloves

1/4 cup Dijon mustard

1/4 cup Honey

1/4 cup Mustard, whole grain

1/4 tsp Pepper

1/4 tsp Salt


  1. In a medium bowl whisk together honey, both mustards, garlic, salt, and pepper.
  2. Place chicken breast in marinade and let it sit for about 3 hours or overnight.
  3. Preheat oven to 375 degrees.
  4. Place the chicken on the sheet pan.
  5. Bake for 30 -40 minutes or until the chicken is no longer pink in the middle and juices run clear. Serve with rice, quinoa, or as is.

Nutritional information: (4 servings)

Calories: 379
Fat: 5g
Protein: 56g
Carbs: 23g

Mexican Stuffed Shells


1 pound ground beef

½ cup yellow onion, diced

2 TBS taco seasoning

4 oz cream cheese

about 8 oz jumbo pasta shells

10 oz enchilada sauce

1 cup salsa

1¼ cup cheddar cheese

½ cup mozzarella cheese


  1. Cook pasta shells in boiling water for approx. 10 minutes.
  2. Preheat your oven to 350 degrees.
  3. Brown ground beef and onions over medium high heat until cooked thoroughly.
  4. Drain the excess grease from the pan.
  5. Add in taco seasoning
  6. Add in cream cheese and cook over medium heat until cheese is mixed in and melty throughout. Set aside.
  7. Combine your enchilada sauce and salsa in a small bowl.
  8. Pour about half of your enchilada sauce salsa mixture into the bottom of a 9×13 pan and spread around.
  9. Fill each jumbo shell with a heaping 1 TBS of meat mixture and place into pan with sauce.
  10. Repeat until all shells or meat mixture is gone.
  11. Pour the remaining enchilada sauce salsa mixture over the tops of the shells.
  12. Wrap pan in aluminum foil.
  13. Bake for 30 minutes.
  14. Remove foil and top with cheeses.
  15. Return to oven and bake for an additional 15 minutes until cheese is melted and bubbly.

Nutritional information: (6 servings)

Calories: 323
Fat: 11g
Protein: 23g
Carbs: 32g

Crockpot Cheeseburger Soup


1 medium onion, chopped

1 stalk (medium-sized) celery, chopped

1 lb uncooked lean (93%) ground beef

2 tbsp all-purpose flour

3 cups canned chicken broth, divided

1 cup low-fat evaporated milk

8 oz reduced fat Velveeta cheese, cubed

1tsp paprika

1tsp table salt

1tsp black pepper

24 baked corn tortilla chips, crumbled

Cooking spray


  1. Coat a large nonstick skillet with cooking spray and heat over medium-high heat for about 30 seconds.
  2. Add garlic, onion and celery to skillet; cook, stirring frequently, until vegetables are tender, about 5 to 10 minutes.
  3. Coat a 3 quart or larger slow cooker with cooking spray; spoon in vegetables.
  4. Place same skillet over medium-high heat and brown beef, breaking up meat with a wooden spoon as it cooks, about 5 to 6 minutes; pour off any liquid and add meat to the slow cooker.
  5. In a small cup, combine flour and 1/2 cup of broth; stir until lump free.
  6. Pour flour mixture into skillet; add remaining 2 1/2 cups of broth.
  7. Bring to a simmer, scraping up any browned bits in bottom of skillet with a wooden spoon, then pour into the slow cooker. Stir in evaporated milk, cheese, paprika, salt and pepper.
  8. Cover slow cooker and cook on Low setting for 2 hours.
  9. Serve soup topped with crumbled tortilla chips.
  10. Note: If the soup cooks too long, the cheese could separate.
  11. If that happens, combine 1 tablespoon of all-purpose flour and 1/4 cup of soup in a cup; stir to a paste.
  12. Stir flour mixture back into soup in the slow cooker; cover and cook on Low setting for 10 to 15 minutes

Nutritional information: (8 servings)

Calories: 208
Fat: 10g
Protein: 22g
Carbs: 7g

Crockpot Veggie Lasagna


(2) 24 ounce jars or cans of tomato sauce

9 thick lasagna noodles

24 ounces part-skim ricotta cheese OR cottage cheese

3-4 cups chopped kale

2 cups shredded Mozzarella or Provolone cheese

Parmesan cheese for topping

fresh parsley for topping


  1. Spray the crockpot with nonstick cooking spray. Spread ½ cup tomato sauce to the bottom so the noodles don’t stick.
  2. Break noodles so that they fit and mostly cover the bottom. Cover with about one third of the ricotta, kale, sauce, cheese, and end with noodles. Repeat layers two more times for a total of three complete layers. End with a layer of noodles on top, covered with a thin layer of sauce and a little bit more shredded cheese.
  3. Cover and cook on high for 4 hours or on low for 7-8 hours. Turn the crockpot off completely and let the lasagna sit for at least one hour. This allows all the moisture to get soaked into the lasagna.

Nutritional information: (9 servings)

Calories: 307
Fat: 10g
Protein: 24g
Carbs: 32g

Garlicky Grilled Tilapia with Couscous


garlic-tilapia_3002 tablespoons fresh lemon juice, plus wedges for serving
1 tablespoon olive oil
2 cloves garlic, chopped
kosher salt and black pepper
4 6-ounce tilapia fillets, split lengthwise
1 cup couscous
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons chopped sun-dried tomatoes


  1. In a medium bowl, combine the lemon juice, oil, garlic, ½ teaspoon salt, and ¼ teaspoon pepper. Add the Tilapia and toss to coat. Let marinate for 10 minutes.
  2. Meanwhile, cook the couscous according to the package directions. Remove from heat and stir in the parsley and sun-dried tomatoes.
  3. Heat grill to high. Grill the tilapia on an oiled grate until cooked through, 1 to 2 minutes per side. Serve with the couscous and lemon wedges.

Nutritional information: (4 servings)

Calories: 337
Fat: 7
Protein: 32g
Carbs: 38g

Chili-Glazed Pork with Sweet Potato Hash


chili-pork_3001 pork tenderloin (about 1 1⁄4 pounds)
1 tablespoon plus 1 teaspoon olive oil
1 teaspoon chili powder,kosher salt and black pepper
2 tablespoons pure maple syrup
2 medium sweet potatoes (about 1 pound), peeled
2 large shallots, chopped
1 5-ounce package baby spinach, chopped
hot sauce (optional)


  1. Heat broiler. Place the pork on a foil-lined rimmed baking sheet. Rub with 1 teaspoon of the oil, the chili powder, and ¼ teaspoon each salt and pepper. Broil, turning occasionally and basting with the maple syrup twice, until cooked through, 10 to 12 minutes. Let rest for 5 minutes before slicing.
  2. Meanwhile, in a food processor fitted with the coarse grating disk, grate the sweet potatoes.
  3. Heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 2 to 3 minutes. Add the sweet potatoes and cook, tossing occasionally, until tender, 7 to 9 minutes more. Add the spinach and cook, tossing, until just wilted, 1 to 2 minutes more.
  4. Serve the pork and potatoes with the hot sauce, if desired.

Nutritional information: (4 servings)

Calories: 366
Fat: 10g
Protein: 35g
Carbs: 33g

Cajun Shrimp Kabobs

Grilled Shrimp KabobsIngredients:

1 tbsp. olive oil
1.33 lbs. shrimp, peeled and deveined
2 tsp. paprika
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. salt
1/2 tsp. pepper
1/4 tsp. dried oregano
1/4 tsp. dried thyme
1/4 tsp. cayenne pepper


Mix together all of the spices.

Thread the shrimp onto skewers. Brush with oil. Sprinkle the spice mixture onto the skewers on both sides. It’s fine if there is a little extra spice rub leftover. (Note: If using wood skewers, make sure to soak them in water for 30 minutes beforehand so they don’t catch on fire.)

Preheat the grill (or broiler) at medium heat.

Place the kabobs directly on the grill and cook for 2-3 minutes per side until pink. For the broiler, place 6 inches from broiler and cook for 2-3 minutes per side until pink and cooked through.


Nutritional information: (4 servings)

Calories: 179
Fat: 1g
Protein: 31g
Carbs: 2g

Crockpot Chorizo Spiced Pulled Pork

Crockpot Chorizo Spiced Pulled PorkIngredients:

2 tsp paprika
3/4 tsp ancho chili powder (up to 1 tbsp.)
3/4 tsp salt
3/4 tsp ground cumin
3/4 tsp oregano
1/2 tsp pepper
1/4 tsp cinnamon
1/4 tsp coriander
1 1/3 lb lean pork tenderloin
2/3 onion, diced
2 2/3 garlic cloves, minced
2/3 cup + 1/2 tsp chicken broth
2 tsp apple cider vinegar


Mix together all the spices and rub over the pork.

Place the pork in the slow cooker. Cover with onions and then add the chicken broth and apple cider vinegar.

Cook for 4-6 hours on low until it easily shreds with a fork.


Nutritional information: (4 servings)

Calories: 190
Fat: 4g
Protein: 33g
Carbs: 5g

Crockpot Buffalo Chicken and Quinoa Meatballs

Crockpot Buffalo Chicken and Quinoa MeatballsIngredients:

1 1/3 lb 95% lean ground chicken
1/2 cup cooked quinoa
2/3 carrot, minced
2/3 celery rib, minced
2/3 large egg, lightly beaten
3/4 tsp garlic powder
3/4 tsp onion powder
1/2 tsp salt
1/2 tsp pepper
1 cup buffalo sauce (like Frank’s)


Preheat the oven to 400 degrees.

Mix together all the ingredients except the buffalo sauce until just combined. Be careful not to overmix.

Roll into meatballs, about 1 inch in diameter. You should end up with around 24 meatballs. Place onto a baking sheet sprayed with cooking spray.

Bake for 5-7 minutes until just browned on the outside.

Pour 1/2 cup buffalo sauce into the slow cooker. Add the meatballs. Pour into remaining buffalo sauce over the meatballs. Stir lightly to coat all the meatballs.

Cover and cook on low for 4 hours.


Nutritional information: (4 servings)

Calories: 250
Fat: 9g
Protein: 33g
Carbs: 7g

Crockpot Tomato Balsamic Chicken


Crockpot Tomato Balsamic Chicken1 1/3 lb boneless and skinless chicken breast
18 2/3 oz canned diced tomatoes, half of liquid drained
2/3 sweet onion, sliced thin
2 2/3 garlic cloves, minced
2 tbsp balsamic vinegar (plus more for serving)
2 tsp Italian seasoning
4 cups fresh spinach
Salt and pepper


Add all ingredients to the slow cooker, except spinach. Cook on low for 4-6 hours.  Add the spinach the last 30 minutes of cooking.


Nutritional information: (4 servings)

Calories: 227
Fat: 2g
Protein: 35g
Carbs: 12g