Sriracha Chicken and Veggies

• 4-6 boneless, skinless chicken thighs
• salt and pepper, to taste
• olive oil
• 8 cloves garlic, minced
• 1/2 onion, chopped
• 1 green bell pepper, chopped 
• 1/2 cup Sriracha sauce
• 1/2 cup brown sugar 
• 8 baby yellow potatoes, cut in half or quarters 

Preheat oven to 400. 

Heat 2 Tbsp oil in oven-proof skillet. Salt and pepper both sides of chicken. Brown chicken on all sides. Set chicken aside.

Heat 1 Tbsp oil in same skillet. Cook garlic and onion for approximately 2 minutes. Add green bell pepper and potatoes. Turn off burner. Place chicken back in pan. 

In a small bowl, combine Sriracha and brown sugar. Spoon over top the chicken. Bake for 30 minutes. Makes 2 servings.

Slow Cooker BBQ Pulled Chicken

• 3 boneless, skinless chicken breasts 
• 1/5 cups Ketchup
• 3/4 cup apple cider vinegar 
• 1/2 cup brown sugar
• 1 tsp salt
• 1 tsp pepper
• 2 tsp paprika
• 1/4 tsp cayenne 
• 1 tsp garlic powder 
• 2 Tbsp Worcestershire sauce 

Place chicken in slow cooker. Combine all ingredients and pour over chicken. Cook on slow cooker on high for 3 hours or low for 6 hours. Shred chicken with 2 forks. Great for pulled chicken sliders, pizza, or nachos! 

Slow Cooker Bacon-Wrapped Pulled Pork

• 3 lb pork shoulder
• 1 Tbsp salt
• 1 tsp garlic powder
• 1/2 Tbsp liquid smoke 
• 8-10 strips bacon

Cut pork into 5-6 large chunks and place in large bowl. Sprinkle with salt, garlic powder, and liquid smoke. Wrap each chunk with 2 pieces of bacon. Place in slow cooker and cook on slow for 6 hours. Shred pork and bacon on baking sheet and shred with two forks. Broil 5 minutes. Great for sliders! 

Roasted Shrimp and Veggie Salad

• 1 cup cherry tomatoes, sliced in half
• 1 cup shredded carrots
• 1 cup diced yellow bell pepper
• 1 cup diced red onion
• 1 cup diced asparagus
• 1 lb peeled, deveined shrimp
• salt and pepper 
• olive oil
• chili powder
• oregano 
• 5 oz mixed greens

Preheat oven to 400. On a large baking sheet, place tomatoes, carrots, bell pepper, onion, and asparagus and sprinkle with olive oil, salt, pepper, chili powder, and oregano, to taste. Bake for 10 minutes.

Remove baking sheet and spread veggies down the center, making room for the shrimp. Place shrimp in a single layer and sprinkle with same ingredients from above. Bake for another 5-7 minutes.

• 3 Tbsp lime juice
• 1 Tbsp olive oil
• 1 Tbsp honey 
• 1/2 tsp chili powder
• salt and pepper, to taste

In a small bowl, mix ingredients listed above. 

Place mixed greens on plate. Top with shrimp and veggies. Pour over with dressing. Makes 2 servings, if one of them is LARGE :). 

Spaghetti Squash and Turkey Meatballs

• 1 spaghetti squash
• 1 lb ground turkey
• 1/3 cup parsley, minced
• 1/4 cup onion, chopped
• 1/2 cup shredded parmesan
• 1 clove garlic, minced
• 1 tsp paprika
• Salt and pepper
• Marinara sauce

Preheat oven to 400. Poke holes in spaghetti squash vertically with fork. Microwave for 5 minutes. Take out (it will be hot!) and cut in half longways. Spoon out seeds. Drizzle olive oil inside. Salt and pepper to taste. Bake open side down for 40 minutes. Flip and shred insides with two forks. 

In a medium bowl, combine all other ingredients with your hands. Roll into 12 balls and place on baking sheet. Bake for 20 minutes. 

Place spaghetti squash in a bowl. Add meatballs and top with Marinara. 

Easy Roasted Slow Cooker Chicken

• 6 pieces dark meat chicken (with skin)
• 1/2 cup brown sugar
• 2 Tbsp favorite seasoning (Tony's used here)

Combine dry ingredients. Coat all chicken, patting in dry ingredients. Spray slow cooker with non-stick cooking spray and place chicken in bottom. Cook on high for 4 hours.

Spinach Artichoke Lasagna Roll Up

• 12 lasagna noodles, cooked
• 1 cup frozen spinach, cut and thawed
• 1 cup frozen artichoke, cut and thawed
• 2 cups ricotta cheese
• 1 cup shredded mozzarella cheese, split into 1/2
• 1 cup shredded parmesan cheese, split into 1/2 
• salt and pepper, to taste
• 2 cloves garlic, minced 
• 2 cups marinara 

Preheat oven to 350. 

In medium bowl, combine ricotta cheese, spinach, artichoke, garlic, 1/2 cup mozzarella, 1/2 cup parmesan, salt and pepper. Mix well. 

In a small casserole dish, pour marinara into bottom. Lay out lasagna noodle and spoon on spinach mixture to coat the noodle. Roll up. Place vertically in pan. Continue process for all noodles. Sprinkle on remaining mozzarella and parmesan. Bake for 35 minutes. Makes approximately 6 servings. 

Chicken Fajita Sweet Potato Skins

• 2 sweet potatoes
• 1/2 green, yellow, and red bell pepper, sliced
• 1/2 onion, sliced
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp pepper
• olive oil
• 1 chicken breast 
• Mozzarella cheese (optional)
• Guacamole (optional) 
• Sour cream (optional) 

Preheat oven to 400. Poke holes with fork along a line in sweet potatoes. Microwave for approximately 5 minutes (I had to do 8) to soften. Cut in half longways. Spoon on most of insides of potatoes. Place skin side down on baking sheet, leaving room at one end. Place peppers and onions on other end. Mix together dry ingredients. Sprinkle olive oil on everything, including both sides of the chicken. Sprinkle dry ingredients on everything, including both sides of the chicken. Place chicken breast on top of veggie bed. Bake for 20 minutes. Shred chicken and mix with veggies. Spoon mixture into sweet potato skins. Top as desired. Makes 2-4 servings. 

Garlic Shrimp Alfredo

• 6 slices bacon
• 1 lb shrimp, peeled and deveined
• 1/2 white onion, chopped
• 2 roma tomatoes, chopped
• 3 cloves garlic, minced 
• 2 cups heavy cream 
• 1 lb linguine pasta, cooked 
• 1/2 cup parsley, minced 
• 1 cup Parmesan, shredded

In a large sauce pan, cook bacon over medium high heat. When almost done, add shrimp and continue cooking until pink on both sides. Remove bacon and shrimp; set aside; do not drain pan. Add onion, tomatoes, and garlic. Cook until onions are almost clear. Add heavy cream. Bring to simmer. Add pasta; stir. Add bacon and shrimp; stir. Add parsley and parmesan; stir. Makes 7-8 servings. 

Avocado Ranch Chicken Salad Wrap

• 1 avocado
• Juice of half a lemon
• 1/3 cup light Ranch
• 1/3 cup plain Greek yogurt 
• 1 Tbsp parsley, minced
• 2 tsp dill, minced
• Salt and pepper, to taste
• 2 cups Rotisseri chicken, diced 
• 1/3 cup celery, diced 
• 4 flatbread or large tortillas
• Romaine lettuce, sliced 
• 1 tomato, sliced 

Peel avocado and, using a fork, mash in a bowl. Add lemon juice. Add Ranch, yogurt, parsley, dill, salt and pepper; mix. Add chicken and celery. Mix well. 

On a piece of flatbread, place lettuce, tomato, and chicken mixture. Wrap and enjoy! Makes 4 wraps. 

Balsamic Chicken and Veggies

• 2 sweet potatoes, sliced like fries
• 1 bunch asparagus, cut into 1" pieces
• 1 lb chicken tenders 
• 7 Tbsp olive oil
• Salt and pepper, to taste
• 1/3 cup balsamic vinegar
• 2 Tbsp white wine vinegar 
• 1 Tbsp lemon juice
• 2 cloves garlic, minced

Preheat oven to 400. Place sweet potatoes on baking sheet. Drizzle with oil and salt and pepper to taste. Bake 20 minutes. Take out oven and slide all potatoes to one side of pan. Place asparagus on other side. Drizzle with oil and salt and pepper to taste. Salt and pepper chicken tenders. Place on top of veggies. Bake 15 minutes. 

Meanwhile, combine vinegars, 4 Tbsp olive oil, lemon juice, garlic, 1/4 tsp black pepper, 1/2 tsp salt in a sauce pan. Reduce over medium heat for 5 minutes. Pour over chicken and veggies. Makes 4 meals. 

Almond Crusted Parmesan Salmon

• 1/3 cup crushed almonds
• 1/3 cup parmesan, finely grated
• 1 Tbsp basil 
• 1 tsp garlic powder
• 1/2 tsp salt and pepper
• 1 egg
• 2 salmon filets, no skin
• Olive oil 

Combine all dry ingredients in a bowl. Beat egg in a separate bowl. Dip salmon filets in egg wash and then dry ingredients to cover all sides. Heat oil in nonstick skillet. Sear salmon on both sides, approximately 2-3 minutes/each side. Makes 2 servings. 

One Pot Cheesy Italian Chicken Pasta

• 1 lb linguini, uncooked 
• 6 cloves garlic, sliced
• 1 lb boneless, skinless chicken, cubed
• 10 oz spinach 
• 32 oz chicken stock
• 1/2 white onion, sliced 
• 7 oz sun dried tomato halves in oil, drained 
• 1 Tbsp Italian seasoning
• 1 tsp red pepper flakes
• 2 tsp garlic salt
• 1/2 tsp salt and pepper
• 1 cup white wine 
• 7 oz shredded parmesan cheese 

Place 5 oz spinach, onion, pasta, chicken, tomatoes, garlic and spices in large pot. Pour in chicken stock and wine. Cover and bring to low boil. Simmer 5-7 minutes or until pasta is al dente. Turn off burner and add cheese and remaining spinach and stir. Makes 5-6 servings. 

Shrimp and Avocado Salad

• 1 lb shrimp, peeled and deveined
• 2 Tbsp oil
• 1 tsp salt, divided
• 1/2 tsp pepper
• 1 tsp cumin
• 1 tsp oregano
• 1/4 tsp garlic powder
• 1/2 tsp chili powder
• 1 head romaine lettuce
• 3 tomatoes, diced
• 1/2 jalapeno, diced
• 1/4 red onion, diced 
• 2 Tbsp cilantro, shredded
• 1 avocado, diced
• 2 Tbsp lime juice 
• 1/4 cup shredded Parmesan cheese
• 1 tsp chili lime seasoning, optional 

Heat oil in nonstick skillet. Add shrimp and 1/2 tsp salt and remaining spices, cook until pink. In large boil, combine remaining ingredients and shrimp. Toss and serve. Makes 2 large servings. 

Slow Cooker Chicken Taquitos

• 2 boneless, skinless chicken breasts
• Salt and pepper, to taste
• 1 packet taco seasoning
• 6 oz cream cheese, cubed
• 1/4 cup water 
• 1.5 cups shredded cheddar cheese 
• 10 flour tortilla 

Place first 5 ingredients in slow cooker on high for 4 hours or low 8 hours. Preheat oven to 400. Shred chicken. Add cheese, stir until melted. Spray baking sheet with nonstick cooking spray. Spoon chicken mixture into each tortilla, wrap and place edge downward on sheet, making a single row of vertical tortillas. Spray the taquitos with cooking spray. Bake 8-12 minutes, or until edges are slightly browned. 

Honey Baked Chicken Legs

• 3/4 cup honey
• 3 cloves garlic, minced
• 1/2 cup soy sauce
• 6 chicken legs 

Preheat oven to 350. Bake on foil-lined baking sheet for 45 minutes. Increase heat to 425; flip chicken upside down and bake 15 more minutes. Makes 3 servings. 

Baked Salsa Verde Chicken

• 3 boneless, skinless chicken breasts
• Olive oil
• Salt
• Pepper 
• Garlic powder
• 1 jar salsa verde
• 1 cup shredded Monterey Jack cheese 
• 2 Tbsp cilantro, chopped 
• 1 Tbsp lime juice 

Preheat oven to 400. Drizzle oil, salt, pepper, and garlic powder on all sides of chicken. Place in pan or casserole dish that will fit snug. Pour salsa on top of chicken. Bake for 35 minutes. Top with cheese. Broil 2 minutes. Top with fresh cilantro and lime juice. Shown here sitting on a bed of orzo. Makes 3 servings. 

Lemon Chicken and Spaghetti Squash

• 1 spaghetti squash
• 2 boneless, skinless chicken breasts 
• Olive oil
• Salt and pepper 
• 2 boneless, skinless chicken breasts, cubed 
• 1 onion, diced
• 4 cloves garlic, minced 
• 3 cups cherry tomatoes, sliced in half 
• 1/2 lemon, juiced 
• 1 cup chicken broth 
• 10 oz spinach 

Use fork to make small holes around long circumference of squash. Microwave 5 minutes. Remove (will be hot!) and cut squash in half, longways. Spoon out seeds and strings. Drizzle with olive oil and salt and pepper to taste. Flip upside down so opening in facing downwards. Bake at 400 for 40 minutes. Flip and shred inside of squash with 2 forks then spoon out onto plate. 

While squash is in oven...Heat pan over medium-high heat. Drizzle oil in pan. Cook chicken on all sides. Set aside. Add a little more oil. Brown onions. Add garlic for 1 minute. Salt and pepper to taste. Add tomatoes, lemon juice, and chicken broth. Simmer 20 minutes. Add chicken back in and add spinach. Continue to cook until spinach wilts, stirring constantly. Spoon on top spaghetti squash. 

Makes 4-6 servings. 

Slow Cooker Shredded Steak

• 2 lbs flank steak
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp salt
• 1 tsp pepper
• 2 Tbsp olive oil
• 3 cloves garlic, minced
• 1 lime, juiced
• 2 Tbsp vinegar
• 1/2 cup chicken broth

Whisk all ingredients except steak together in small bowl. Place steak in about 4 large pieces in slow cooker. Pour in spice mixture. Cook on high for 4 hours. Shred steak with forks. Shown here in tacos! 

400-450 Calories Meals

BREAKFAST

• Omelet = 408
• 3 large egg whites + 1/4 cup shredded cheddar + 1/4 cup mushrooms + 1/4 cup tomato + 3 strips turkey bacon, crumbled + 2 Tbsp light sour cream 
• Breakfast Sandwich = 420
• 2 slices whole wheat toast + 3 slices turkey bacon + 2 large scrambled egg whites + 1/4 cup shredded cheddar
• Oatmeal = 388
• 2 packets instant oatmeal + 8 oz skim milk + 1 cup strawberry halves
• Breakfast Pita = 400
• 8" whole wheat pita + 1/2 small baked potato, diced + 2 scrambled egg whites + 1/4 cup shredded cheddar + 3 Tbsp salsa
• Pancakes = 427
• 2, 4" whole wheat pancakes + 2 Tbsp maple syrup + 2 Tbsp dark chocolate chips + 2 tsp butter
• Waffles = 419
• 2 whole wheat waffles + 2 tsp butter + 2 Tbsp maple syrup + 1 medium banana 

LUNCH

• Veggie Supreme Sandwich = 416
• 2 Tbsp hummus + 2 slices whole wheat bread + 2 green pepper rings + 2 slices tomatoes + 2 thin slices onions + 1 cup spinach + 6 slices cucumber + 1 slice cheese + 1 small apple
• Chicken Sandwich = 440
• 1/2 chicken breast, baked or grilled + 1 whole wheat hamburger bun + 1 large leaf romaine lettuce + 1 slice tomato + 1 slices onion + 2 Tbsp light mayo
• Turkey Wrap = 438
• 8" whole wheat tortilla + 8 slices deli turkey + 1/4 cup shredded cheddar + 1 cup spinach + 1/4 medium tomato + 2 Tbsp light Caesar dressing + 14 baby carrots
• Sushi = 386
• 1 California roll + 2 Tbsp soy sauce
• Sushi = 440
• 1 spicy baby shrimp roll + 2 Tbsp soy sauce 
• Peanut Butter and Jelly = 435
• 2 slices whole wheat bread + 2 Tbsp peanut butter + 2 tsp jelly 

DINNER

• Spaghetti = 439
• 1 cup cooked whole wheat pasta + 1/2 cup pasta sauce + 1 large slice whole wheat toast + 1 tsp butter + 1/8 cup shredded cheddar 
• Loaded Baked Potato = 448
• 1 large cooked potato + 1/2 cup plain fat free yogurt or light sour cream + 1 tsp chives + 1/4 cup shredded cheddar
• Burrito = 420
• 8" whole wheat tortilla + 2 Tbsp light sour cream + 1/2 cup grilled chicken + 1/8 cup Mexican cheese blend + 1/5 medium avocado + 1/2 cup shredded cheddar + 2 Tbsp salsa
• Seafood Pasta = 409
• 1 cup cooked whole wheat pasta + 1/2 cup Alfredo + 4 oz cooked shrimp + 1 cup cooked broccoli 

SALAD

• Caesar = 340
• 2 cups Romane + 2 Tbsp grated parmesan + 10 small croutons + 1/2 cup grilled or baked chicken + 2 Tbsp light Caesar dressing + 1 slice whole wheat toast
• Fruity = 429
• 3 slices deli turkey + 2 cups spinach + 1 oz bleu cheese + 1/2 cup grapes + 1 small apple + 7 walnut halves + 2 Tbsp raspberry vinaigrette  
• Spinach = 408
• 2 cups spinach + 1/2 cup mushrooms + 1/2 small tomato + 1 cup grilled or baked chicken + 1/5 medium avocado + 6 small croutons + 2 green pepper rings + 2 Tbsp balsamic vinaigrette