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Lunch

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.

Spinach Spanikopita 2

Gluten-Free Spanakopita

Gluten-Free Spanakopita

INGREDIENTS: (Serves 4)

  • 3 eggs
  • 2 Tbsp Greek yogurt
  • ¼ tsp baking soda
  • ½ cup feta, crumbled
  • ½ Tbsp. extra-virgin olive oil
  • 2.5 cups spinach, chopped
  • ½ leek, finely chopped
  • Sea salt and pepper
  • 2 Tbsp butter, melted
  • 1 pack Crepini crepes

PREPARATIONS

  1. Whisk 2 of the eggs in a bowl and saved the 3rd egg for a separate bowl for the topping
  2. Combine the Greek yogurt, baking soda, and feta.  Mix
  3. Heat olive oil in a skillet and saute the spinach and leek until soft.  Season with salt and pepper to taste and set aside to cool.  Once it has cooled mix with the eggs and feta.
  4. Preheat oven to 400 F
  5. Lightly grease a round baking pan with butter.  Add one Crepini crepe and lightly grease with butter. Top with another crepini crepe and spread a thin layer of the spinach egg and feta mixture.
  6. Repeat step 4 until you finish the spinach mixture.  Leave the last crepe plain. In a small bowl, mix the leftover egg and spread it on top of the final crepe.
  7. Bake at 400 F for 25 minutes, until golden on top. Serve with tomatoes as plain yogurt.

 

NUTRITIONAL INFORMATION PER SERVING (My Fitness Pal) Serves 4

190 Calories, 10g protein, 15g fat, 5g carb, .5g fiber, 4.5g net carb

 

Hot Pockets 2

CarpenterOne80 Hot Pocket

CarpenterOne80 Hot Pocket

INGREDIENTS:

  • 8 Boars Head Turkey Pepperoni
  • 3/4 cup egg white
  • 1/4 cup cauliflower rice
  • 1/4 Rao’s Marinara
  • 1 oz mozzarella
  • Cooking spray
  • 1 tsp Oregano
  • 4 GG Crackers

PREPARATIONS:

  1. Spray non-stick pan and sauté oregano  with frozen riced cauliflower until brown.  Add egg white and allow to coat the bottom of the pan.
  2. Cook egg whites until firm and solid over medium heat.  Leave the egg whites coating the pan and layer marinara, cheese, pepperoni and allow cheese to melt.
  3. Fold the layered pizza in 1/3
  4. Cut the this into 4 equal pieces.  Place each piece on-top of 1 GG

 

Nutrition facts (serves 1):

318 calories, 38g protein, 10 net carb, 18g fiber, 12g fat

Originally posted 2020-07-28 14:56:41.

Easter Table small

Easter- a fresh twist

Easter- a fresh twist

I hope whatever this Easter weekend brings you, that you have a wonderful one.

I spent some time coming up with our Easter brunch menu and thought I would share.  I took some familiar recipes and “healthied them up”.  They are favorites, taste delicious, and will leave you feeling full but not filled out.

Happy Easter!

Brunch Menu:

  • Egg Casserole
  • Strawberries
  • Strawberry Spinach Salad
  • Green Beans- restaurant-worthy
  • Cauliflower Mash
  • Roasted Chicken
  • Biscuits
  • Strawberry Shortcake
  • Mimosa
  • OJ (for the kids)

Easy Egg White BakeEasy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.

 

whole-chicken-in-crock-potCrock-Pot Chicken

This is easy, dependable, delicious, and guarantees leftovers.  The hardest part is remembering to turn on the crock-pot!

 

Strawberry-Spinach-Salad-with-Champagne-Dressing_Landscape_74126801232-1024×683Strawberry Spinach Salad

This salad is a lighter version of an old favorite. To turn this into a meal, add grilled chicken, salmon, or shrimp.  Goat Cheese is also delicious with this.

 

String Beans in Tomato Sauce

A version of this dish can be found in several restaurants

 

mashed-garlic-cauliflower

The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.

Biscuits 2Biscuits

Use these on the table with Brunch AND as the base for Dessert

 

strawberryshortcakeStrawberry Shortcake

This is a simple, delicious, family favorite that pleases even the finicky dessert eater

 

Orange-Strawberry-Mimosas_003Strawberry Mimosa’s

The Unicorn does exist Easter morning at our house: the kids eat candy for breakfast & cocktails begin at 9:00 am.

 

 

Enjoy!

Copy of XO,

What are you cooking this year?

Originally posted 2020-04-06 15:15:12.

Grocery Small_shopping list quarantine

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

(These are groceries and recipes that I am suggesting to my Clients)

Our goal is NOT to gain the “Quarantine15”.  Here is the hard part: TAKE THIS LIST TO THE STORE WITH YOU.  Here is the easy part: When you have these items, print some of the recipes and try them.

You have the same 24 hours in a day but your “job description” has suddenly changed, and if you are like me, you are home making a lot more meals.  Here is a SHORT and SIMPLE grocery list that supports some of the simple recipes I have included.  These items will help you prepare #one80eating approved meals that are based on protein, fat, and fiber.  They are kid-approved & will help you feel full without filling you out. Buy frozen veggies. They are flash-frozen at the peak of ripeness.  I am stocking my freezer with frozen, we eat the fresh fruits and veggies first, but since we are going longer between grocery trips, the frozen veggies are SAVING THE DAY!  I use frozen veggies when cooking.

Even if you don’t have weight to lose, these are healthy options to help maintain weight:

 

PROTEIN:

  • Eggs
  • Rotisserie Chicken
  • Boneless Skinless Chicken Breast
  • Chicken Sausage
  • Ground Turkey
  • Tofu (Silkened)
  • Sliced Deli Meat
  • Turkey Bacon
  • Turkey Pepperoni
  • Lean Grass-fed Ground Beef (90% or higher)
  • Steak
  • Beef or Turkey Jerky
  • Salmon
  • Tuna (canned in water, wild-caught)
  • Smoked Salmon

DAIRY/NON-DAIRY:

  • Unsweetened Almond Milk/Cashew Milk
  • Greek Whipped Cream Cheese
  • Low-Fat Mozzarella
  • Parmesan Cheese
  • Light Stringed Cheese
  • Two Good Yogurt

PRODUCE (Great source of FIBER!):

*Buy frozen veggies when possible. They are flash-frozen at the peak of freshness.  Cauliflower rice, broccoli rice, Brussels, berries, and broccoli & cauliflower florets are staples and a must in my freezer!

  • Artichoke
  • Asparagus
  • Basil
  • Berries (Strawberries, Raspberries, Blueberries)
  • Green beans/ Wax Beans
  • Beets
  • Brussels Sprouts
  • Cauliflower
  • Carrots
  • Celery
  • Cucumber
  • Fennel
  • Garlic
  • Kale
  • Lemon/Limes
  • Lettuce
  • Mushrooms
  • Onion
  • Peppers
  • Tomatoes
  • Spinach
  • Squash
  • Zucchini

DRY/CANNED GOODS:

  • Rao Pasta and/or Marinara Sauce
  • Chicken Broth
  • Coconut oil
  • Pesto
  • GG Crackers
  • PB Fit (powdered Peanut Butter)
  • Natural Peanut Butter/Almond Butter- watch portions!
  • Nuts & Seeds (almonds, pumpkin, pecans, cashews…)
  • Ole’ High Fiber Tortillas
  • Trader Joe’s Everything But The Bagel seasoning
  • Vinegar (balsamic, white wine, red wine)
  • Red Pepper Flakes
  • Paprika
  • Protein Powder
  • Unflavored Fiber
  • ZenBasil seeds
  • Whole Grain Mustard
  • All-Bran Bran Buds
  • Choc Zero Vanilla syrup and Maple Syrup (Sukrin is another high fiber syrup)

grocery cart small quarantine list

Here is the fun part, trying EASY new recipes.  PSA: If you have kids, have them help you. COOKING = MATH, you are teaching.

 

BREAKFAST:

Waffles small

Belgian Waffles (yields 1 serving)

These are my high fiber and high protein waffles!  Make a double batch, cook once and eat often! These are a staple in our house.  Use what you have on hand!

 

 

Simple Breakfast Bowl

This is #kidapproved and a great breakfast or Bridge Snack

 

 

 

LUNCH: Soup, Salad, & More

Broc Soup Small

Creamy Broccoli Parmesan Soup

I make this soup with frozen veggies, it is FILLING, CREAMY, and HIGH FIBER!  This soup freezes beautifully.

 

 

Kale-and-Coconut-Chicken-Salad-Recipe-2-2

Classic Kale Salad with Chicken

This recipe calls for hemp seeds, don’t have ‘em? No sweat, skip it or add seeds that you have and love.

 

 

 

BRIDGE SNACK:

GG Crackers small

GG Crackers… Anyway You Like ‘Em

It’s no secret from my insta stories that I love GG crackers!    I get tons of questions about these, like where to find them, why I eat them, and what to put on them.

 

 

DINNER and SIDES:

Pesto Broc small

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.

 

 

 

Pesto Broc w Turkey Zuc meatballs small

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

 

 

Cauliflower Casserole smallCauliflower 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.

 

 

Meatballs

Mozzarella-Stuffed Meatballs

Oh, how we love these.  These do not disappoint!  If you are in the mood for meatloaf, this is a great recipe!

 

 

mashed-garlic-cauliflower

The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.

 

Suz Broc Rice smallBroccoli Rice

You may not know that this is a thing.  It is in the freezer section of the grocery.  It is so easy and delicious and a great source of fiber!  This is a fast and easy way to serve vegetables that your kids will love.

 

 

I hope this helps!  I wanted to keep it short but give you a great resource!

What recipe are you going to try first?

Copy of XO,

Originally posted 2020-03-31 17:58:38.

Broc Soup Small

Creamy Broccoli Parmesan Soup

Creamy Broccoli Parmesan Soup

INGREDIENTS (serves 6):

Nonstick cooking spray

1 large onion, chopped

½ head cauliflower, broken into florets (-2 pounds of cauliflower florets)

4 stalks celery, chopped

2 large heads broccoli

Fresh parsley or scallions (optional)

1 cup water

4 cups all-natural chicken broth

1 tsp parsley

Sea salt and fresh ground pepper, to taste

4 large cloves fresh garlic, minced

¼ cup Parmesan cheese

 

PREPARATIONS:

  1. Coat large dutch oven with nonstick cooking spray and place over medium heat.  Add the chopped onions to cook, stirring occasionally, until golden brown (about 8 minutes).
  2. Add the garlic, celery, salt and pepper and begin to cook, stirring frequently (about 2 minutes).
  3. After 2 minutes add the broth and water. Cover and increase heat to high and bring to a boil.
  4. Once boiling, add broccoli and cauliflower.
  5. Reduce heat to medium, add parsley and Parmesan cheese.  Cover and allow to simmer until broccoli and cauliflower are very tender, about 15 minutes.
  6. Once broccoli and cauliflower are tender, remove from heat.  Using an immersion blender, puree soup carefully until smooth.  If you do not have an immersion blender, puree small batches in a blender and then return it to the pot.
  7. Allow the pot to reheat and the soup to simmer for 20-30 minutes.  Stir in additional salt and pepper to taste.
  8. Ladle into bowls to serve.  Garnish with chopped parsley/scallions, grated Parmesan cheese, and additional salt and pepper to taste.

 

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

NUTRITIONAL COUNT PER SERVING

150 calories, 12g protein, 24g carb, 8g fiber, 16g net carb, 3g fat

 

For journaling 0g carbohydrate, 8g fiber

(non starchy vegetables are considered to have no carbohydrates, meat and fat also have no carbohydrate)

Originally posted 2019-10-06 15:13:02.

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.

New Kind of wrap

A New Kind of Wrap

A New Kind of Wrap

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

INGREDIENTS:

  • 1 Crepini Egg Thin
  • 1 Tablespoon Greek Whipped Cream Cheese
  • 1 Sliced Turkey breast
  • ¼ cup leftover veggies (I used last nights broccoli)

PREPARATION:

Smear the Egg thin with the cream cheese, layer the turkey and veggies, and roll!  They are protein, fat, and fiber, low calorie, and sure to keep you full!

 

For Journaling – 0g carb, 2g fiber

Originally posted 2020-02-17 17:10:58.

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.