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Dinner

Pesto Broc w Turkey Zuc meatballs small

Zucchini Parmesan Meatballs

Zucchini Parmesan Meatballs

These are quick to make and great to freeze.  Cook once, eat often!

I have been known to serve these as a meal or appetizer

 

INGREDIENTS

1 lb. lean ground turkey (or any lean meat)

1 medium zucchini (about ¾ cup), grated

2 Tbsp Parmesan (grated)

½ tsp paprika

1 Tbsp Italian Seasoning

Salt and Pepper to taste

 

PREPARATIONS:

  1. Preheat the oven to 350° and line a baking sheet with parchment paper
  2. Combine all the ingredients and mix until incorporated
  3. I use my hands to create 16 meatballs
  4. Lay the meatballs on the baking sheet and spray with avocado oil or EVOO
  5. Bake 15 minutes, then flip the meatballs and bake another 10 minutes
  6. Serve with zucchini noodles, cauliflower rice, or Broccoli Pesto Risotto

If you make them, tag me so I can share! @carpenterone80

Originally posted 2020-02-28 14:40:35.

Pesto Broc small

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

This is a dish that I am loving so much!  It is creamy, delicious and so satisfying.  You won’t miss the rice.

INGREDIENTS (serves 5)

2 ½ cups frozen bag riced broccoli

2 ½ cups frozen riced cauliflower

*2 pouches unflavored fiber (can be omitted, if you have it, use it.  I wanted to up the fiber. This makes it creamy)

1 Tbsp olive oil

1 ½ Tbsp chicken broth

½ Tbsp fresh lemon juice

1 cup fresh basil

1 clove of garlic, minced

¼ cup Parmesan cheese, grated

Salt and pepper to taste

Avocado Oil Cooking Spray

 

PREPARATION:

  1. Prep the pesto.  Using a blender or food processor, combine the basil, garlic, Parmesan cheese, salt, pepper, lemon juice and unflavored fiber (if using), and puree.  Scrape the sides of the bowl and add the olive oil and the chicken broth. Continue to puree until smooth.
  2. Spray a skillet with nonstick spray, cook the cauliflower and broccoli until tender.
  3. Once tender, remove the vegetables from the heat and stir in the pesto sauce and mix until it is well coated.
  4. Serve with additional Parmesan cheese, if desired.

 

*I use Avocado oil cooking spray over EVO or regular oil because it can handle higher temperatures before turning smoky or rancid.  Try it!

* You can omit the unflavored fiber, I use it to increase the fiber for the dish and it adds to it’s “creaminess”

 

If you make them, tag me so I can share! @carpenterone80

Originally posted 2020-02-28 14:36:05.

be38271e-cef0-49d2-b597-67996d2c0766

Favorite Fall Slow Cooker Dinners

Favorite Fall Slow Cooker Dinners

Fall is slow cooker season in my opinion. It’s because it’s delicious, warm, easy, fast and it makes your house smell incredible!

Here are a few of my favorite slow cooker meals that are #One80eating and kid approved!

I now know why the slow cooker or the crock pot is considered a staple in every kitchen since it’s invention. It’s never too late to invest in a good cooker and it will save you time and money every week… not to mention it can save you tremendous amount of calories instead of having to grab takeout when you don’t have something healthy on hand ready to go.

Seriously, the slow cooker is the overextended mom or  lazy girls best friend!

If you’re like me, fall gets busy, and I find I have less time to prepare dinner. This is the time we’re at football games, outdoor shopping, soaking in the south, and don’t want to be in the kitchen all day.   I’ll be real, kids sports mean I have even less time to prepare lunch and dinner each day.

 

Crockpot-Salsa-Chicken-Recipe-6-of-13-683×1024Salsa chicken recipe

My number one recipe is this healthy chicken dish that has all the deliciousness of Mexican chicken, it’s me with chicken breasts, no fat, and just any jar of salsa.  Here are our favorite serving ideas:

 

  1. Salsa chicken quesadillas
  2. Salsa chicken bowl with riced cauliflower, Mexican cheese, guac, pico, squeeze of lime, and cilantro
  3. Wraps using Romaine or your favorite wrap with a side of steamed broccoli or roasted vegetable
  4. Salsa chicken scramble with eggs, cauliflower… again you can wrap this in a high-fiber tortilla or make GG sandwiches

 

IMG_7327Slow Cooker Pork Chops with Bacon

This is restaurant quality and a sure crowd favorite if you like smokey, tangy chops that will melt in your mouth and fork tender.

I love to serve this with my kale salad. Sometimes I will make my faux-tatoes as a side instead of roasted veggies.  This dinner just screams fall!!!

It might be hard to wait for dinner to finish cooking in the crock pot, I suggest cutting up vegetables and making my Ranch Yogurt dip!  This is a great way to begin to offset your appetite!

Waffle Hearts

Belgian Waffles – High Fiber & Protein

Belgian Waffles – High Fiber & Protein

These are my high fiber and high protein waffles!  Make a double batch, cook once and eat often!

INGREDIENTS: (serves 1: yields 2 waffles)

  • 1 scoop Vanilla Protein Powder*
  • 2 unflavored Fiber pouches* (20g needed)
  • 3 whipped egg whites
  • 1 tsp. MCT oil
  • 1/3 cup plain 0% fat Greek yogurt
  • 1/2 tsp. baking powder
  • 1 tsp vanilla

PREPARATIONS:

  1. Whip egg whites first
  2. Let combined batter rest 2-5 minutes prior to pouring on the griddle. Spread ½ the batter to the edges.
  3. Bake on the highest setting.  May want to give it an extra minute.

If you make them, tag me so I can share! @carpenterone80

Nutrition Info:

29g Protein , 21 Fiber, 8 Net Carb, 275 Calories, 5g Fat

*Use what you have. I use IDLife Vanilla (not vanilla bean) Protein Powder (grass-fed, soy-free, gluten-free) and AdvoCare Unflavored Fiber. I am not sure how other brands will affect the recipe.

Originally posted 2020-02-17 14:44:31.

Currently Eating Loving

4 Things I am Currently Eating & Loving

4 Things I am Currently Eating & Loving

I know good things and I get a kick out of sharing them with others.  Food is no exception.

The grocery store is overcrowded with overwhelming choices.  If you are like me, you enter when you are hungry and pressed for time. My girlfriends fall into one of two categories when it comes to grocery shopping: #1. Love strolling grocery aisles and turning over labels, but that is a time luxury reserved for…almost never. #2. The grocery is a horrible place and anytime spent there is a time waster.

Which type of grocery shopper are you?

Either way, both types of friends grab basically the same food week after week.  You buy what is familiar, you buy foods that you know fit into recipes you commonly make, and you buy what you know your family will like.  I get it. The effort to be creative to think of protein, fat, and fiber foods combined with then FINDING those foods. Good grief.

Here’s the good news!  I found some delicious options!  Jot these down, print this email, or copy the “little recipes” into the notes section of your phone so you have them the next time you are at the store.  Getting the ingredients in the house is a huge accomplishment!

BREAKFAST

36714DE1-AB43-4A28-B489-62BDCE8FCD53Simple Breakfast Bowl 

I love this because it is protein, fat, and fiber.  I also love it because I can make it in 2 minutes and no cooking or dishes are required.   I have been known to use this in a pinch as an afternoon snack! This is a kid-approved breakfast and snack!

 

LUNCH

778a84ca-40f2-4a9f-b1d1-f16e74383e11Cauliflower crepes

I find these in the refrigerated deli section. They offer protein with no net carb.  I love these as an alternative to a salad wrap or tortilla wrap. They are delicious topped with a little cream cheese and turkey and rolled up. They are also delicious topped with scrambled eggs.

 

A New Kind of Wrap

This is such an easy (and quick) Lunch or Bridge Snack.  The trick is having the goods in the house.

 

 

 

ScrambledEggCrepiniEasy Eggs

I have been making scrambled eggs with leftover vegetables from dinner, and top with a pinch of Parmesan cheese.

 

 

BRIDGE SNACK

Bridge Snack between 4:00-6:00 gives me the willpower to skip all after-dinner snacks!  Try it!

GG Crackers small4 GG crackers topped with Greek Whipped Cream Cheese, Sliced Turkey, and Everything But the Bagel Seasoning.  They are DRY (you need to acquire a taste for these) but a great base for fat and protein. You will burn more calories eating these than if you skipped them.

Bridge snack is so important for hunger and appetite control as I enter into the evening.  This ruins my dinner, stretches my stomach (signaling my brain that I am full) and gives me the control I need to choose a protein and vegetable dinner, in the right portions.

DINNER

C4210358-FC9E-462B-ADC8-377382C789FBEasy BBQ Chicken and Broccoli Rice

This is a fast and DELICIOUS dinner that is family approved!

I would suggest that you double the recipe because the leftovers are incredible!

You will thank me for this one!

 

What is the hardest part of all these delicious meals that I am loving? Remembering this list of ingredients and buying them!  It’s a trip to “easy town eating” once you get these things in your house!

 

What are you loving right now?

Copy of XO,

Originally posted 2020-02-16 17:14:18.

Spaghetti Squash 2 small

Spaghetti Squash

Spaghetti Squash

Hands down, spaghetti squash is my favorite substitute for pasta.  It has a subtle taste, pairs well with sauces and dishes, it yields huge portions, and is incredibly inexpensive.

The hardest part is learning to cook this for the first time.  It is easier than you think

PREPARATION:

Heat the oven to 400 and piece the spaghetti squash all over with a knife.  Place it on a baking sheet in the oven and roast for 30 minutes, then flip it and roast it another 30 minutes.  Wrap the squash in foil and store in the fridge. When you are ready to prepare your bowl or meals, cut them in ½ and scoop out the middle.  Then scrape the flesh with a fork to create the noodles.

PRO TIP:

In this picture, I roasted the squash, put it in a pan with cooking spray and garlic powder, I added ¼ cup Rao’s marinara and topped it with Parmesan cheese.  Once the squash was cooked, this dish took 5 minutes to prep.

Originally posted 2020-06-15 18:41:46.

Mini Pizzas

Mini Pizzas

Mini Pizzas

Let’s be real, everything tastes better with tomato sauce and cheese!

⁣⁣Here is a healthy twist on a personal pizza.  If you can master the art of trying a few different ingredients, the end result is a simple/delicious meal that is protein, fat, & fiber and #one80eating approved!

INGREDIENTS: (Serves 1)

  • 2 Plantpower Sandwich Thins  (it’s all cauliflower)
  • 1 Tbsp Rao’s marinara sauce
  • 1 Tbsp part-skim mozzarella
  • 6 turkey pepperoni
  • Oregano

PREPARATIONS:

  1. Preheat the oven to 350°.
  2. Spread the marinara on top of the Plantpower sandwich thins then alternate with mozzarella and pepperoni.  Sprinkle a dash of oregano.
  3. Bake for 15 minutes or until the cheese melts

Nutrition info for 2 mini pizzas: 155 calories, 5g carb, 2g fiber, 3g net carb

 

The key to enjoying carbs while managing your weight comes down to two things: quality and quantity.

Quality carbs are often high in fiber and therefore low in net carbs. Low net carbs result in barely filling up your glycogen stores so that your body burns fat for fuel instead. When carbs are refined and have no fiber (like white pasta), focus on quantity so you don’t overfill your glycogen stores. ⁣

Cauliflower is lower in carbs (5g per cup) and it is an extremely healthy vegetable that is high fiber (supports weight loss and healthy digestion), vitamin C (helps with collagen productions), and vitamin K (prevents bone loss).

Originally posted 2020-06-13 08:25:26.

IMG_7327

Pork Chop with Bacon and Sauerkraut

Pork Chop with Bacon and Sauerkraut

As a former Midwestern Michigan girl that relocated to the south I have a love affair with barbecue.  This simple pork and bacon recipe is a crowd favorite for SEC fall Saturdays!

What makes this such a great recipe is that there’s almost no prep time.  My family can be critics when it comes to simple meals, but this one is a favorite.

I choose to sear the chops before adding into the slow cooker because it locks in the moisture and makes the pork chop juicier. This is the secret tip to having them fall apart when you eat them. If you’re short on time you can skip this part and just throw it in the crock pot.

INGREDIENTS: (Serves 8)

  • Four large bone in pork chop
  • 1 tablespoon of avocado oil
  • 1 onion, thinly sliced
  • 1 can of sauerkraut, can omit
  • 4 strips of bacon
  • 2 to 3 cups of water or low sodium chicken broth

PREPARATIONS:

  1. Salt and pepper each side of the pork chops
  2. Heat a skillet or cast-iron pan, add oil, sear your pork chops 2-3 minutes a side
  3. Thinly slice the onion and layer at the bottom of the slow cooker
  4. Place the chops  on top of the onions, followed by bacon and topped off with the sauerkraut.
  5. Add enough water or broth to cover half of the pork chop
  6. Cook on low for six hours

Pro tip:

Double the recipe if it fits in your slow cooker.  Cook once eat often.

 

Cauliflower Casserole small

Cauliflower Casserole- A healthy Option

Cauliflower Casserole- A healthy Option

Want something creamy, decadent, & delicious that is also light and healthy?  Look no further #kidapproved. This recipe can be made with broccoli instead of cauliflower if you prefer.

 

INGREDIENTS (serves 8):

  • I large head of cauliflower, cut into florets
  • 2 egg whites
  • 2 tablespoon whole wheat flour (1 used pulverized GG crackers)
  • 1 ¾ cup fat-free shredded mozzarella cheese
  • ½ cup fat-free grated Parmesan cheese
  • 1 cup skim milk (I used unflavored almond milk)
  • 2 teaspoons salt
  • ½ teaspoon Red Pepper flakes (optional)

 

PREPARATIONS:

  1. Preheat the oven to 350°F.  Boil water, add cauliflower and cook until softened (about 5 minutes)
  2. In a bowl, whisk eggs, milk, & salt.  Continue to whisk and add the flour 1 ½ cups of mozzarella and ¼ cup Parmesan cheese.  (You will have ¼ cup of each cheese to use later to top the dish).
  3. Drain the cauliflower and add to the wet ingredients.  Pour into an 8×8 baking dish and top with the remaining cheeses and red pepper flakes.
  4. Bake for 25 minutes or until the cheese turns golden.

 

NUTRITIONAL INFORMATION:

105 calories, 14g protein, 11 carb, 3 fiber, 8 net carb, 1g fat

(Because I zero out vegetables and only count them for fiber…I journal this as 6g carb, 3g fiber)

 

Originally posted 2020-02-04 17:35:20.

White Chicken Chili new

White Chicken Chili

White Chicken Chili

We love chicken tortilla soup, and this is a “Chili twist” on that dish. It is extra light and healthy and I don’t have to change anything for anyone in my house.  This is kid approved. I skipped the beans (because I don’t like them) and that let’s me use my carbs somewhere else. Feel free to add the beans if you love them.

INGREDIENTS:

  • 3 medium bell peppers, diced (I used 2 red, 1 green)
  • 2 medium onions, diced
  • 2 medium zucchini, diced
  • 1 tbsp cumin
  • 6 cloves garlic, minced
  • Green enchilada sauce (½ a huge can…about 400g)
  • 8 oz. (2 little cans) mild diced green chiles
  • 1-1 ½ pounds shredded or chopped chicken (cooked)
  • 3 cups chicken stock
  • ¼ cup greek yogurt cream cheese
  • Salt and pepper to taste
  • *1 cup frozen corn (optional- I skipped it because I just don’t like corn much)

PREPARATIONS:

  1. Spray a large pot with cooking spray, heat to medium/high and add peppers, onions, zucchini & salt.  Cook 5-7 minutes or until soft
  2. Add garlic, and saute 2 minutes.
  3. Add green chiles, enchilada sauce, chicken, and chicken stock.  Simmer on low for 15 minutes
  4. Stir in greed yogurt cream cheese (and corn if using) and simmer 5 minutes until cream cheese is combined
  5. I topped individual bowls with lime, cheese, sour cream, avocado, fresh cilantro, (and for the kid’s tortilla strips)!

Originally posted 2020-01-29 16:44:52.