Baked Cauliflower Tots


2 medium heads cauliflower, cut into florets
1/4 cup small diced onion
1/4 cup grated Parmesan cheese
1/4 cup finely ground breadcrumbs
1 large egg


Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.

Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.

Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.

Nutritional information: (6 servings/serving size six tots)

Calories: 100
Fat: 2g
Protein: 7g
Carbs: 14g

Spinach Pesto Zucchini Noodles with Cherry Tomatoes

Spinach Pesto Zucchini Noodles with Cherry TomatoesIngredients:

4 zucchini
1 1/3 cup + 1/4 tsp cherry tomatoes
1 1/3 cup + 1/4 tsp basil
1 1/3 cup + 1/4 tsp spinach
2 tbsp + 2 tsp almonds
2 tbsp + 2 tsp Parmesan cheese
2/3 garlic clove
2 tsp lemon juice
2 tbsp + 2 tsp olive oil
1 tbsp + 1 tsp water (or broth)
Salt and pepper


Using a vegetable peeler,  slice the zucchini into noodle like strips.

In a food processor pulse together the basil, spinach, almonds, cheese, garlic, lemon juice, olive oil, water, salt, and pepper. If the mixture is too thick, add additional water 1 tablespoon at a time.

Toss together the zucchini noodles, pesto, and cherry tomatoes. This can be served raw or cooked. To cook, add everything to a skillet and cook for 3-5 minutes until zucchini is tender.


Nutritional information: (4 servings)

Calories: 196
Fat: 13g
Protein: 8g
Carbs: 15g

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

Grilled Cheese with Turkey


2 slices whole wheat bread
3 slices deli turkey
1 slice provolone
Cooking spray


Lightly spray one side of each slice of bread.  Place sprayed side down on frying pan (over medium heat).  Add cheese and turkey, top with additional slice of bread.  Heat until cheese is melted, flip over and cook on other side until bread is slightly browned.


Nutritional information:
Calories: 345

Potato soup



3 bacon slices
1 cup chopped onion
3 pounds baking potatoes, peeled and cut into 1/4-inch-thick slices
Cooking spray
1/2 cup water
2 (14.5-ounce) cans fat-free, lower-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 cups 1% low-fat milk
4 ounces shredded reduced-fat sharp cheddar cheese (about 1 cup), divided
1/2 cup light sour cream
4 teaspoons chopped fresh chives



  1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan; crumble bacon. Add onion to drippings in pan; sauté 3 minutes or until tender.
  2. Place potato slices and onion in a 5-quart electric slow cooker coated with cooking spray. Combine 1/2 cup water and next 3 ingredients (through pepper); stir into mixture in slow cooker. Cover and cook on LOW for 8 hours or until potatoes are tender.
  3. Mash mixture with a potato masher; stir in milk and 3/4 cup cheese. Increase heat to HIGH. Cover and cook on HIGH for 20 minutes or until mixture is thoroughly heated. Ladle soup into bowls. Top with sour cream and remaining 1/4 cup cheese. Sprinkle with bacon and chives.


Nutritional information: (8 servings)

Calories: 259
Fat: 6.4g
Protein: 13.2
Carbs: 37.8g