Spaghetti Squash Spaghetti

INGREDIENTS:

• 1 c. Spaghetti Squash, cooked
• 1/3-1/4 c. Marinara Sauce (I used Victoria Trading Company - All Natural Marinara-Old World Style)
• 1-2 TBSP Onions, chopped
• 1/3 c. Portabello Mushrooms, chopped
• Salt
• Pepper

DIRECTIONS:

1. In a warm pan on medium heat, saute the onions and mushrooms until slightly limp.
2. After having cooked, cut, and prepared your spaghetti squash, place it in a bowl and add the marinara sauce and stir.
3. Place in microwave for 30 seconds to warm up the sauce.
4. Add onions, mushrooms, and salt and pepper to taste. Mix well.

NUTRITION:

• CALORIES: 91
• CARBS: 14
• FAT: 2
• PROTEIN: 3
• SUGAR: 8
• FIBER: 3

Chicken Pot Pie Soup

INGREDIENTS:

• 1 1/2 TBSP Wheat Flour
• 1/2 TBSP Ground Flax-seed
• 1 c. Water
• 1 Five Inch Celery Stalk, chopped
• 1/2 Medium Onion, chopped
• 4 oz Portabello Mushrooms, sliced
• 3/4 c. Frozen Mixed Vegetables
• 1 Red Potato, cut into bite-sizes
• 6 oz Chicken Breast, cubed and cooked.
• 1 Chicken Bullion cube
• Oregano, to taste
• Basil, to taste
• Salt, to taste
• Pepper, to taste

DIRECTIONS:

1. Create a slurry by combining 1/4 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
2. Pour remaining water and milk into a large pot and slowly bring to a boil. 
3. Add celery, onion, mushrooms, chicken bullion, oregano, basil, pepper, frozen vegetables and return to a boil.
4. Partially cover and simmer on low until vegetables are soft, about 15 minutes.
5. Remove lid, add potatoes and cook until soft, about 10 minutes. 
6. Add chicken and slowly whisk in slurry, stirring well as you add. 
7. Cook another 5-10 minutes, until soup thickens, adjust salt and pepper to taste and serve.

NUTRITION (Servings: 2 1/2):

• CALORIES: 235
• CARBS: 27
• FAT: 4
• PROTEIN: 22
• SUGAR: 5
• FIBER: 4

Chicken Lettuce Wrap with Dressing

(Couldn't resist taking a bite first!)

INGREDIENTS:

• 4 oz. Tyson Grilled & Ready Fully Cooked Chicken Breast Strips with Rib Meat*
• 1/4 c. Onions, chopped
• 1/4 c. Tomatoes, chopped
• 3 leafs of Iceberg Lettuce
• Pepper and Cumin to taste

*If you're not in a hurry, or absolutely starving, feel free to cook your own chicken breast with seasonings that compliment the rest. 

DRESSING INGREDIENTS:

• 1 1/2 TBSP Chobani Plain Greek Yogurt
• 1 TSP Low Sodium Soy Sauce
• 1 TSP Garlic Salt
• 1/2 TSP Basil
• 1/2 TSP Oregano

DIRECTIONS:

1. Heat chicken in microwave on high for 3 minutes and 30 seconds.
2. Chop onions and tomatoes.
3. Scoop Chobani yogurt into a tiny bowl, adding soy sauce, garlic salt, basil, and oregano. Stir until mixed well and smoothed (you can add or neglect spices as you please, just do it to taste).
4. Once chicken is done and slightly cooled, tear it into bite-sized pieces and place evenly throughout the three lettuce wraps.
5. Evenly distribute tomatoes and onions on top of the chicken, then season with pepper and cumin.
6. With a spoon, spread your dressing over the top of each.
7. Grip your completed lettuce wrap like a taco and enjoy.

NUTRITION:

• CALORIES: 184
• CARBS: 12
• FAT: 3
• PROTEIN: 32
• SUGAR: 7
• FIBER: 3

Cauliflower Mashed Potatoes

INGREDIENTS:

• 1/2 head of Cauliflower
• 1/2 Onion, chopped
• 1 TBSP Chobani Plain Greek Yogurt
• Seasoning to taste

DIRECTIONS:

1. Boil cauliflower until very soft.
2. Drain and add cauliflower to a large bowl, mashing slightly with the back of a tablespoon. Do not over-smash.
3. Add chobani yogurt and onion, mix thoroughly.
4. Heat in microwave until hot (30 seconds).
5. Season to taste (I like to use pepper, garlic salt, basil, oregano and a dash of red pepper flakes).

NUTRITION (Serving size is 1/3 of recipe):

• CALORIES: 36
• CARBS: 7
• FAT: 0
• PROTEIN: 3
• SUGAR: 3
• FIBER: 3

Black Bean and Sweet Potato Burger

INGREDIENTS:

• 1/2 Large Sweet Potato, cut into 1-inch squares
• 15 oz. can of Black Beans, drained and rinsed
• 1/2 Medium Onion, chopped
• 1/2 c. chopped Celery
• 1 Diced Garlic Clove
• 1/2 TBS Ground Flax-seed
• 1 TSP Water
• Seasonings to taste (I used Garlic Salt, Pepper, and Red-Pepper Flakes)

DIRECTIONS:

1. Boil a pot of water, adding the cut sweet potato when bubbling. Cook for 7-8 minutes or until soft.
2. Warm pan on medium heat and use a non-stick cooking spray. Once warmed, add the chopped garlic and onion and cook until limp and slightly browned.
3. Add the cleaned beans, sweet potato, onions, and garlic to blender. Pulse 6-7 times, or until beans are slightly broken and mixed. Do not over-process, you want the mixture to be slightly chunky.
4. Transfer the veggie and bean mixture into a large bowl and stir in the remaining ingredients, seasoning to taste.
5. Form mixture into small 3-inch patties (makes about 5-6) and place in the same skillet on medium heat. Cook each side until browned, for about 7-9 minutes total, OR you can bake them at 375° for about 25 minutes, flipping once.

NUTRITION (Serving size for one 3-inch patty):

• CALORIES: 88
• CARBS: 15
• FAT: 1
• PROTEIN: 4
• SUGAR: 3
• FIBER: 5