One-Skillet Chicken Cacciatore

One-Skillet Chicken Cacciatore

  • Cook Time: 50 Min
  • Servings: 6
  • Calories per serving 667, Protein 32.4g, Fat 53.3g, Carbs 17.4g, Fiber 4.7g

Ingredients

  • 1 tsp dried oregano, 1 tsp, leaves (0 oz)

  • 1 tsp dried thyme, 1 tsp (0 oz)

  • 28 oz crushed tomatoes with basil, 28 ounce (28.3 oz)

  • 1/3 cup pitted olives optional (i used kalamata), 0.33 cup (1.6 oz)

  • 2 large carrots diced, 2 large (5.1 oz)
  • 8 oz white mushrooms sliced, 8 oz (8.1 oz)

  • 1 small onion diced, 1 small (2.5 oz)
  • 4 cloves garlic minced, 4 cloves (0.4 oz)

  • 1-2 tbsp avocado oil or olive oil, 1 tbsp (0.5 oz)

  • 1 red bell pepper diced, 1 medium (approx 2-3/4″ long, 2-1/2 dia.) (4.3 oz)
  • chicken thighs, 6 (24.2 oz)
  • sea salt and pepper, 1 serving (0 oz)
  • chicken bone broth, 0.33 cup (2.8 oz)
  • tomato paste optional, 1 tbsp (0.6 oz)
  • sea salt and pepper, 1 serving (0 oz)
  • pepper optional, 1 serving (0 oz)
  • parsley, 1 serving (0.1 oz)
  • Chicken thighs, 1 lb (16.2 oz)

Instructions

  1. Season chicken generously with salt and pepper on both sides.

  2. Heat the oil to medium-high in a large heavy skillet (Cast iron is preferred). 

  3. Add the chicken and sear 5 minutes on each side or until deep golden brown.

  4. Remove to a plate and set aside. Don’t drain the fat from the skillet.

  5. Lower the heat to medium and cook the onion until translucent and fragrant (1-2 minutes) then add in the garlic and sauté until fragrant (about 30 seconds).

  6. Add the peppers, carrot, and mushrooms and sauté for 5 minutes until vegetables soften.

  7. Add the chicken back to the skillet, pushing the veggies aside to make room.

  8. Pour in the crushed tomatoes, tomato paste (if using) and broth and season with salt, black pepper (to your taste), oregano, thyme, and crushed red pepper, if desired.

  9. Mix the sauce and simmer uncovered for 5 minutes, then cover reduce heat to medium-low and allow to simmer (while stirring occasionally) for 25-35 minutes or until chicken is cooked through. Stir in the olives, if using, and garnish with fresh parsley or other herbs as desired.

  10. To keep it low carb and Whole30 serve over zucchini noodles, cauliflower rice, and/or with roasted veggies Enjoy!

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Simplest Brownies

The Simplest Brownies

  • Cook Time: 30 min
  • Servings: 16
  • Calories per serving 130, Protein 4.25g, Fat 9.5g, Carbs 10.5g, Fiber 3.4g

Ingredients

  • 3 large ripe bananas, 3 large (14.5 oz)

  • Optional ¼ teaspoon cinnamon, 0.25 teaspoon (0 oz)
  • 1 cup of crunchy almond butter, 1 cup (9.3 oz)
  • ½ cup cocoa powder, 0.5 cup (1.6 oz)
     

Instructions

  1. Preheat the oven to 350 degrees F. 

  2. Prepare a 9-in. x 9-in. square baking dish by spraying it with cooking spray or rubbing coconut oil around the sides and bottom so the brownies do not stick.


  3. In a large bowl mash the bananas with a fork until smooth. 

  4. Add the almond butter and mix until smooth. 

  5. Add the cocoa powder and optional cinnamon and blend until no visible cocoa powder is seen.

  6. Pour the batter into the prepared baking pan and bake for 20 minutes. 

  7. Remove from the oven and let cool completely before slicing. Optional: sprinkle with sea salt.

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Eggplant Parmesan

Eggplant Parmesan

  • Cook Time: 55 min
  • Servings: 4
  • Calories per serving 251.4, Protein 12.5g, Fat 9.7g, Carbs 32.7g, Fiber 10.5g

Ingredients

  • 1/4 cup fresh basil, 0.25 cup leaves, whole (0.2 oz)

  • 2 medium eggplant, cut into rounds, 2 eggplant, peeled (yield from 1-1/4 lb) (32.7 oz)
  • 1 tbsp. olive oil, 1 tablespoon (0.5 oz)
  • 1/2 cup seasoned breadcrumbs, 0.5 cup (2.1 oz)
  • seasoning, 2 tsp (0.4 oz)
  • Mozzarella Cheese (Part Skim), 1 cup (3.8 oz)
  • Tomato sauce, 2 cup (17.5 oz)
     

Instructions

  1. Preheat the oven to 400 degrees.

  2. Cover 2 baking sheets with foil and spray with cooking spray. Place the eggplant in a single layer on the baking sheets. Brush with olive oil. Sprinkle with salt, pepper, and Italian seasoning. Then sprinkle breadcrumbs on top.

  3. Bake for 20-25 minutes until softened.

  4. Meanwhile, coat an 8 X 8 glass baking dish with cooking spray. Add about 1/3 of the sauce to the bottom. Add a layer of the baked eggplant. Sprinkle with 1/2 the cheese. Add more sauce, another layer of eggplant, more sauce, and then sprinkle the remaining cheese on top.

  5. Cover with foil and bake for 20 minutes. Remove foil and let cheese brown if desired.

  6. Serve with fresh basil.

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Grain-Free Apple Cinnamon Muffins

Grain-Free Apple Cinnamon Muffins

  • Cook Time: 25 Min
  • Servings: 24
  • Calories per serving 70 , Protein 2g, Fat 4.9g, Carbs 5.9g, Fiber 1.3g

Ingredients

  • 1 banana, spotty is best, 1 medium (7″ to 7-7/8″ long) (4.2 oz)

  • 3 medjool dates, 3 date, pitted (2.6 oz)

  • 2 eggs, 2 egg (3.1 oz)
  • 1 1/2 teaspoons cinnamon, 1.5 tsp (0.2 oz)

  • 1/2 cup finely chopped apples, 0.5 medium (3″ dia) (3.3 oz)

  • 1/3 cup unsweetened applesauce, 0.33 cup (2.9 oz)

  • 1/4 teaspoon salt, 0.25 tsp (0.1 oz)

  • 2 tablespoons coconut oil, 2 tbsp (0.9 oz)

  • 1 teaspoon baking soda, 1 teaspoon (0.1 oz)
  • Almond flour, 1.5 cups (6 oz)

Instructions

  1. Preheat oven to 350 degrees.  Prepare a mini muffin tin with cooking spray.

  2. Add all ingredients (except chopped apples) to a high speed blender.  Blend until totally smooth.

  3. Stir in apples, reserving a small amount to add to the tops of the muffins if desired.

  4. Spoon mixture into muffin tin and press a few remaining apples on top of the batter.

  5. Bake for 15-18 minutes.  Cool slightly and remove from pan.
     

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Slow-Cooker Quinoa Risotto with Carrots and Asparagus

Slow-Cooker Quinoa Risotto with Carrots and Asparagus

Slow-Cooker Quinoa Risotto with Carrots and Asparagus

  • Cook Time: 4.5 Hrs
  • Servings: 6
  • Calories per serving 316 , Protein 34g, Fat 5g, Carbs 32g, Fiber 7g

Ingredients

  • 2 Cups Peas, frozen or canned (10.4 oz)

  • 3 Large Carrots, sliced into rounds (7.7 oz)

  • 2 Cups Low-Sodium Chicken Broth, divided (16.8 oz)

  • 1 Bunch Asparagus, trimmed and quartered (16.1 oz)

  • 2 Cloves Garlic, minced (0.2 oz)

  • 1 Cup Quinoa, rinsed (6.1 oz)

  • Kosher Salt, 1 serving (0 oz)

  • Pepper, 1 serving (0 oz)

  • Chicken Breast, 1.5 lb (23.1 oz)

Instructions

  1. In a slow-cooker, combine chicken, quinoa, 1 1/2 cups chicken broth, garlic, and carrots. Season generously with salt and pepper.

  2. Cook on high 4 hours, until chicken is easily shreddable. Shred chicken, then add asparagus and peas to slow-cooker and cook until tender, 30 minutes more.

  3. Pour over the remaining 1/2 cup chicken broth and stir until creamy.

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Avocado Tuna Salad

Avocado Tuna Salad

Avocado Tuna Salad

  • Cook Time: 5 Minutes
  • Servings: 1
  • Calories per serving 340, Protein 26g, Fat 17g, Carbs 22g, Fiber 10g

Ingredients

  • 1 Avocado, mashed (3.6 oz)

  • 1/4 cup apple, diced (1.1 oz)

  • 1/2 of Lemon Juice Squeezed (1.1 oz)

  • 1 Stalk Celery, sliced (7-1/2″ – 8″ long) (1.4 oz)

  • 2 Springs Green Onion, sliced (1.7 oz)

  • Diced Onion, 3 tbsp (1.1 oz)

  • Sea Salt, 0.5 tsp (0.1 oz)

  • Pepper, 0.25 tsp (0 oz)

  • White Tuna, Canned in Water, 1 Can (3.4 oz)

Instructions

  1. Combine all of the ingredients (reserving the lemon) in a bowl and mix well, using a fork to break up the tuna and mash in the avocado.

  2. Top with lemon juice and season further to taste. Add more lemon juice if you plan to store the recipe.

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Chicken Fajita Stuffed Peppers

Chicken Fajita Stuffed Peppers

Chicken Fajita Stuffed Peppers

  • Cook Time: 70 minutes
  • Servings: 10
  • Calories per serving 359, Protein 16g, Fat 13g, Carbs 44g, Fiber 5g

Ingredients

  • 1 Tbsp Sour cream (0.4 oz)

  • 1 Tsp Chili Powder (0.1 oz)

  • 1/4 Tsp Paprika (0 oz)

  • 2 Tbsp Canola Oil (1 oz)

  • 1 LB Chicken, diced into 3/4-inch pieces (16.2 oz)

  • 1 Dash Hot Sauce (such as tapatio or cholula, optional) (0 oz)

  • 1 Tbsp Fresh Lime Juice (0.5 oz)

  • 3 Tbsp Fresh Cilantro, 2 more to garnish (0 oz)

  • 2 Cloves Garlic, minced (0.2 oz)

  • 1 Cup Frozen Corn (5.9 oz)

  • 5 Medium Bell Peppers (21.3 oz)

  • 1 cup Black Beans, drained and rinsed (6.1 oz)

  • 3/4 Cup Brown Rice (2 cups cooked) (13.6 oz)

  • 1 Yellow Onion(8.6 oz)

  • 1 Tsp Ground Cumin (0.1 oz)

  • 1 Can Canned tomatoes 10 oz (10.1 oz)

  • 1/2 cup Monterey Jack Cheese (2.7 oz)

  • 1 Serving Salt and Pepper (0 oz)

Instructions

  1. Prepare brown rice according to directions listed on the package. Halfway through brown rice cooking, preheat oven to 375 degrees and begin making the filling and boiling peppers.

  2. Bring a large pot of water to a boil. Cut peppers in half through length (top to bottom), seed and devein peppers, then boil 4 – 5 minutes (fully immersing them in the water), just until tender. Drain well and align in baking pans, set aside.

  3. Heat 1 Tbsp oil in a large and deep skillet over medium-high heat. Add onions and saute until golden about 5 minutes, then add garlic and saute 30 seconds longer, transfer onion mixture to a plate.

  4. Add remaining 1 Tbsp oil skillet, and add chicken, sprinkle with 1/2 tsp chili powder, 1/2 tsp cumin, the paprika, and season with salt and pepper.

  5. Cook, stirring occasionally until cooked through, about 5 minutes. Reduce heat to medium-low, add tomatoes, onion mixture, black beans, corn, cooked brown rice, remaining 1/2 tsp chili powder, 1/2 tsp cumin, cilantro, lime juice, and season with salt and pepper to taste. Cook just until heated through.

  6. Add a heaping 1/2 cup of the mixture to each pepper half (and slightly press as filling to fit). Pour enough water into the bottom of baking dishes to reach 1/8-inch in height (careful not to pour it in peppers).

  7. Cover baking dishes with foil and bake 30 – 35 minutes, until peppers are soft. Remove from oven, sprinkle tops evenly with cheese then return to oven to bake until cheese has melted, about 3 minutes longer.

  8. Serve warm topped with more cilantro, sour cream, and hot sauce if desired.

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15-Minute Garlic Shrimp In Tomato Sauce

15-Minute Garlic Shrimp In Tomato Sauce

15-Minute Garlic Shrimp In Tomato Sauce

  • Cook Time: 15 Minutes
  • Servings: 2
  • Calories per serving 415, Protein 49g, Fat 18g, Carbs 12g, Fiber 3g

Ingredients

  • 5 Sprigs of Dill, chopped (0 oz)

  • 2 Tbsp Olive Oil (1.1 oz)

  • 4 Tomatoes, chopped (17.7 oz)

  • 1 LB Large Shrimp, peeled and deveined (16.2 oz)

  • 5 Garlic Cloves, minced (0.5 oz)

Instructions

  1. Chop the tomatoes in smaller pieces and saute them in a non-stick pan with 1 tbsp of olive oil. Cover with a lid until the tomatoes start boiling and cook for 4-5 minutes. In the end, they should look like tomato sauce.

  2. Add the shrimp and cook for 4-5 minutes.

  3. Stir in the garlic, the dill and the olive oil.

  4. Serve immediately.

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Dijon Baked Salmon

Dijon Baked Salmon

Dijon Baked Salmon

  • Cook Time: 25 minutes
  • Servings: 5
  • Calories per serving 229, Protein 27g, Fat 11g, Carbs 1g, Fiber 1/2 g

Ingredients

  • 1 Tbsp Avocado Oil (0.5 oz)

  • 1 Tbsp Lemon Juice (0.5 oz)

  • 3 Garlic cloves, finely chopped (0.3 oz)

  • 1/4 Cup Fresh Parsley, finely chopped (0.1 oz)

  • 1 1/2 LB’s Salmon (24.3 oz)

  • 1/4 Cup Dijon Mustard (2.2 oz)

  • 1 Serving Salt and Pepper (0 oz)

Instructions

  1. Preheat your oven to 375 degrees F.

  2. Place the salmon on a parchment-lined baking tray and set it aside.

  3. Mix together the remaining ingredients in a small bowl and generously coat the top of the salmon.

  4. Bake the salmon for 18-20 minutes (depending on size and thickness), then slice it into individual portions and serve immediately.

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Beef & Broccoli

Beef & Broccoli

Beef & Broccoli

  • Cook Time: 25 minutes
  • Servings: 4
  • Calories per serving 296, Protein 30g, Fat 14g, Carbs 14g, Fiber 4g

Ingredients

  • 1 LB Ground Beef (15.9 oz)

  • 1/2 Yellow Onion (2 oz)

  • 1 Crown of Broccoli, cut into bite-sized pieces (21.7 oz)

  • 1 Tsp Ghee (0.2 oz)

  • 1 Tsp Sesame Oil (0.1 oz)

  • 2 Garlic cloves, minced (0.1 oz)

  • 1 Tsp Red Wine Vinegar (0.2 oz)

  • 1/4 Tsp Crushed Red Pepper (0 oz)

  • 1/4 Tsp Sea Salt (0.1 oz)

  • 1 Serving Pepper (0 oz)

  • 1 Tsp Arrowroot Starch (or flour)+ 1 teaspoon water* (0.1 oz)

  • 1/4 Cup Soy Sauce or Coconut Aminos (4.5 oz)

Instructions

  1. In a large skillet on medium-high heat, cook the ground beef with the diced onion. Once beef is fully cooked, reduce the heat to warm.

  2. While the beef and onion are cooking, steam broccoli pieces. You can do this quickly on your stove by combing the broccoli pieces and 3/4 water in a covered pot. Cook on medium-high heat until broccoli is fork tender. Strain the broccoli of excess water and set aside.

  3. In a separate saucepan on medium heat, combine all sauce ingredients except the arrowroot starch (or flour) and water. Continue warming the sauce for about 2-3 minutes stirring/whisking often. Remove from heat.

  4. In a small bowl, combine the arrowroot and water and stir. Stir the white mixture into the sauce and continue stirring until sauce is thick enough to coat the back of a spoon.

  5. Assemble: Mix the broccoli with the beef in the skillet and pour the sauce over the mixture, a string to incorporate.

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