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Main Dishes

Simple recipes to Fuel Fiercely!

fire bowl
Fire Bowl


Chicken +  veggies + quinoa

2lb chicken breast, cubed (use tofu for plant-based option)

1 head cauliflower, cut into florets

1 head broccoli, cut into florets

1 bunch asparagus, halved

8 ounces mushrooms, chopped

1 c quinoa

1/2 onion, diced

2 large carrots, shredded

1/2 c soy sauce

2 bulbs garlic, diced

1 T cayenne


1/2 c peanut butter (or cashew butter for peanut free option)

1/3 c soy sauce

3 T water

2 T sriracha

2 T garlic powder

1 T black pepper



1. Cut all veggies and throw into skillet with 1 bulb garlic and cayenne on low-medium heat.

2. Dice chicken. Add chicken into a separate skillet with soy sauce and 1 bulb garlic. Cook on medium heat.

3. While chicken and veggies cook, begin cooking quinoa according to package.

4. To make the sauce, whisk all ingredients together. Wah-la :).

indian spice
Indian Spice


2lb ground spicy chicken sausage

1 bunch kale

1 sweet potato, cubed

1 medium white onion, diced

1 bunch celery, diced

1 T garlic powder

2 tsp black pepper

2 tsp cayenne pepper

2 tsp turmeric 

1 T olive oil


1. Wash all veggies. 

2. Add spicy sausage to a large wok and begin to brown.

3. Dice or cube veggies and add to large wok with olive oil. 

4. Add in spices. Toss veggies and sausage to coat with spices. 

5. Serve with brown rice, wild rice, quinoa or on a salad.

lentil bowl
Spicy Lentil Bowl


2 c dried lentils

2 Italian squash

1 head cauliflower

1 lb baby bella mushrooms

15 oz can dice tomato

2 T garlic powder

1 T cayenne

1 T red pepper flakes

1 T basil

1 T parsley


1. Preheat oven to 375'F.

2. Bring 6 cups of water to a boil. Add lentils and let simmer for 15 minutes. 

3. Dice Italian squash, mushrooms, and cauliflower. Place on cookie sheet and top with spices. 

4. Bake 20 minutes.

5. Stir in 15 oz can of tomato to lentils.

6. Add lentil and tomato mix to veggies.

7. Eat up!

fall skillet
Fall Skillet


2lb chicken breast, cubed

2lb butternut squash, cubed

15 ounce can garbanzo beans

1 bunch asparagus, halved

8 ounces mushrooms, chopped

1 white onion
2 bulbs garlic, diced

1 T parsley

1 T oregano

1 T olive oil


1. Wash all veggies.

2. Add cubed chicken to skillet and brown.

3. Cube, chop or dice all veggies and add to skillet.

4. Add spices and olive oil. 

5. Drain and rinse garbanzo beans and add to skillet.

6. Serve over brown rice or quinoa. 

chicken and veggies
Zesty Chicken & Veggies


2lb chicken breast, cubed

1 red bell pepper, cut in strips

1 red onion, diced

1 eggplant, cubed

2 handfuls green beans, halved

1 jalapeno, diced

2 bulbs garlic, diced

1 T parsley

1 T oregano

1 T olive oil


1. Wash all veggies.

2. Cube chicken and add to large skillet. 

3. Cube or dice veggies and add to skillet with olive oil and spices.

Serve with whole grain pasta, bean pasta, rice or over a salad.

chicken harissa
Shredded Chicken Harissa


1 lb chicken breasts

1 yellow onion, chopped

1 red pepper, cut in strips

½ tsp ground cumin

½ tsp garlic powder

1 c Harissa sauce (or make your own- see below)​


  1. Season chicken with spices.

  2. Cut onion and red pepper.

  3. Place onion and red pepper in slow cooker with chicken on top. Pour in the chicken broth. Top with the harissa sauce.

  4. Cook on HIGH for 2 hours or LOW for 4 hours.

  5. Remove chicken from the slow cooker and shred with two forks.


Harissa sauce

  1. 12 oz jar red peppers in water

  2. 1 medium jalapeno (optional)

  3. ½ tsp cumin

  4. ½ tsp paprika

  5. 1 tsp lime juice

  6. 1 tsp cayenne pepper

  7. 1 T crushed red pepper flakes (or less for mild)


*as you can see, we like a little SPICE over here. Omit the jalapeño, cayenne and red pepper flakes for a mild flavor.

Sesame Teriyaki Chicken 


2lb chicken breast, cubed

7oz Sesame Teriyaki sauce

2 c unshelled edamame

2 c broccoli, chopped

2 c mushrooms, chopped

1 c red bell pepper, diced

½ c red onion, diced

4 cloves garlic, diced

1 T red chili flakes



    1.    Cube chicken and place in 13x 9 pan. Cover chicken with sauce, cover, and place back in refrigerator x 30 min.

  1. Preheat oven to 350'F.

  2. Place chicken in oven after marinating x 30 minutes. Cook for 25 minutes, or until chicken is cooked through.

  3. Cut up all veggies and garlic. Heat garlic and red chili flakes in large skillet. Add veggies to skillet and cook on medium-high heat x 5 min. Add in edamame and cook an additional 3-5 minutes.


**Prepare with quinoa, rice, whole-grain or bean noodles, vegetable noodles or make a salad (as pictured).

sweet n' sour
Sweet n' Sour


1.5lbs shredded pork (or other meat)

8 mushrooms, chopped

1 bunch rainbow chard, chopped

½ yellow onion, chopped

~1 c spicy sweet and sour sauce (recipe below)

3 T soy sauce

1 T coconut oil

Spicy Sweet & Sour Sauce

1/2 c pineapple juice

2 T water

1 T white vinegar

1 T soy sauce, 

2 T red chili flakes

1 T sriracha



1. Add shredded pork to medium-high heat skillet.

2. Coat separate skillet with coconut oil. Heat on medium-high heat. Add chopped chard, mushrooms and onion. Cook ~3 minutes. Add 3 T. soy sauce

3. Once pork begins to brown (3-5 minutes). Reduce heat. Add sweet and sour sauce.

**Serve with rice, quinoa, or noodles. This recipe was made with sticky white rice.

**You may also purchase sweet and sour sauce, rather than making it. CHECK FOR ADDED SUGARS.

fall bake
Fall Bake


2 lb chicken thighs

1 medium butternut squash

1 yellow onion

15 ounce can black beans

15 ounce can garbanzo beans

1 T oregano

1 T parsley

1 T garlic powder

2 tsp black pepper



1. Preheat over to 400'F.

2. Peel and cube butternut squash.

3. Cube chicken thighs.

4. Dice onion.

5. Add squash, chicken, and onion to large baking pan (or use two). Toss with oregano, parsley, garlic powder and black pepper.

 6. Bake for 30 minutes.

7. Add can of black and garbanzo beans.

**Serve as is, over rice or pasta, or with a bed a greens.

Tropic Tilapia Salad


3 tilapia fillets

Cajun spice 

15 ounce can black beans

1 head romaine lettuce


Mango Salsa

1 mango

1 jalapeno

1/4 red onion

1 avocado

1 T. garlic powder

1 tsp cayenne

1 tsp black pepper

dash of salt

1 tsp lime juice

Cajun Spice

1.5 T Himalayan salt

2 T garlic powder

1 T ground pepper

1 T cayenne pepper

1 T onion powder

1 T dried thyme

1 T oregano

2 tsp red pepper flakes

 olive oil


1. Coat cast iron skillet with olive oil and heat on medium heat.

2. Mix all spices together in bowl.

3. Coat fillets on both sides with seasoning.

4. Toss fillets in skillet. Blacken on both sides (3-4 minutes each side).

5. While fillets cook, dice mango, jalapeño, onion and avocado for salsa. Add to medium bowl w/ seasonings and lime juice. Mix well.

6. Warm black beans on stove or in microwave.

7. Chop lettuce.

**May also serve over rice or as a taco/ burrito

white bean chicken chilli
White Bean Chicken Chili


1.5 lb chicken breast

4-15 ounce cannelloni beans

8 ounce Neufchatel cheese, room temp, cubed

1 medium onion, chopped

1 bunch kale, chopped

32 ounces low sodium chicken broth

1 cup whole milk

3- 4 ounce green chili cans

2 tsp group cumin

2 tsp oregano

1 tsp cayenne pepper

1 tsp chili powder

2 tsp. garlic, minced



1. Preheat oven to 350'F.

2. Cube chicken and place on baking pan. Cook 15-20 minutes.

3. In a 8 quart stock pot, sauté the onion and garlic until the onions become translucent.

4. Add in cooked chicken, broth, beans, chilies, and seasoning. Bring to a boil, stir often. Reduce heat to a simmer. Simmer for 35-40 minutes uncovered (simmer longer for desired thickness), stir occasionally.

5. Add in cubed neufchâtel cheese. Stir until cheese melt and incorporates completely. Stir in whole milk.

6. Top with avocado, more cheese :), sour cream, jalapeño, lime juice, cilantro.

 7. Eat up!

cauliflower pizza
Cauliflower Pizza


1 head cauliflower

3 eggs

 3 gloves garlic, diced

1 jalapeno

1/2 red onion

1 c shredded mozzarella cheese

3 slices bacon

1 T oregano

1 tsp ground black pepper

***additional cheese for topping


1. Preheat oven to 425'F.

2. Cut cauliflower into 1" pieces. Place in food processor and pulse until rice-like.

3. Place cauliflower in microwave safe bowl and cover for 10 minutes (At the end of 10 minutes, if cauliflower is damp, then blot w/ paper towel until dry).

4. Dice garlic, jalapeño and onion. Add to large bowl.

5. Add all other ingredients to large bowl and blend well.

6. Add dry cauliflower to bowl and mix well.

7. Line 2 baking sheet with parchment paper (or silicon mats- my fav!)

 8. Divide cauliflower mix into half and spread on baking sheets into desired pizza shape. If you want some extra cheese (YOU CAN NEVER HAVE TOO MUCH), add more on top.

9. Bake for 25 minutes. Edges should be brown.

10. While pizza cooks, pan fry bacon. Add bacon to pizza when done.

cajun catfish
Cajun Catfish 


3 catfish fillets

1 large red onion

1 jalapeno

Cajun Spice

1.5 T Himalayan salt

2 T garlic powder

1 T ground pepper

1 T cayenne pepper

1 T onion powder

1 T dried thyme

1 T oregano

2 tsp red pepper flakes

 olive oil



1. Coat cast iron skillet with olive oil and heat on medium heat.

2. Mix all spices together in bowl.

3. Coat fillets on both sides with seasoning.

4. Toss fillets in skillet. Blacken on both sides (3-4 minutes each side).

5. While fillets cook, dice onion and jalapeño. Sauté in skillet.

**Enjoy with a side of rice (sub cauliflower rice for low-carb), with pasta, or over greens.

mac n' cheese
Mac n' Cheese


1 head cauliflower, cut into 1/2" pieces

1 c heavy cream

2 ounces neufchâtel cheese

4-5 strips bacon

1 jalapeno, diced

1 small red onion, diced

2 T dijon mustard

2 c shredded sharp cheddar cheese (or other cheese if you prefer)

1 tsp ground black pepper

1 tsp garlic powder

1 tsp cayenne pepper


1. Preheat over to 375' F.

2.. Bring large pot of water to a boil. Cook cauliflower in the water until tender- crisp (5 min). Drain well in colander and place back in pot for a few minutes.

3. Add diced onion and jalapeño to cauliflower.

4. Bring cream to a simmer in a small sauce pan. Add dijon mustard. Add 1.5 cups of the shredded cheese along with the spices. Stir until the cheese melts.

5. Transfer 1/2 of the cauliflower mix to 8x8 baking dish. Drizzle with 1/2 cheese sauce. Add remaining 1/2 of cauliflower mix and cheese sauce. Sprinkle with 1/2 cup cheese. Bake until brown and bubble on top (15 minutes).

5. While cauliflower mac n' cheese is cooking, cook bacon on skillet until desired crispiness.

6. Once mac n' cheese is done, crumble bacon on top of dish. Allow to cool 5-10 minutes before serving.

Zesty Carnitas


2lb pork loin

1/2 red onion

1/2 yellow onion

1 of each red, yellow and green bell peppers

3 bulbs garlic, diced

1 T oregano

1 tsp cayenne pepper

2 T olive oil



1. Coat inside of crock pot with olive oil.

2. Cut veggies into strips.

 3. Add all seasonings to crock pot. Add in seasonings and diced garlic. Rub down pork loin with seasonings. 

4. Add in veggies.

5. Cook on medium heat 6 hours.

black bean cabbage wrap
Black Bean Cabbage Wrap


1/2 red pepper

1/2 yellow onion

15 ounce can black beans, drained and rinsed

1/2 c. corn salsa (I like Sprouts)

1 c. cooked brown rice

1 T. each garlic powder, chili powder, & oregano

1 head cabbage (will need 6-8 leaves)

olive oil



1. Cook brown rice per instructions on package. 

2. Cube red pepper and onion.

3. Heat olive oil in large skillet. Add red pepper, onion, black beans, salsa, oregano, chili powder and oregano.

4. Peel leaves off cabbage for "taco shell."

5. Once rice is done cooking, add rice to bean mix.

 **enjoy as cabbage or lettuce wraps, as a taco, or over a salad

Triple- Layer Lasagna


1 pack whole grain lasagna noodles (I used Barilla)

2 c mozzarella cheese, divided

2 c cottage cheese (or ricotta)



 1-lb lean ground beef (or turkey or chicken)

1/2 yellow onion, diced

2 garlic cloves, minced

1- 28 oz. can diced tomatoes

 1- 16 oz can tomato sauce

1- 6 oz can tomato paste

2 tsp oregano

2 tsp basil

1 tsp black pepper



1. Preheat oven to 375'F. Spray 9x13 inch pan with cooking spray.

2. In large skillet brown ground beef w/ onion and garlic.

3. While beef is browning, bring water to boil in large pot. Cook lasagna noodles per package instructions.

 4. Add diced tomatoes, tomato paste, and tomato sauce into the skillet with beef (may also use pasta sauce). Season mix with oregano, basil and pepper. Simmer sauce until noodles are done cooking.

5. Once noodles are done cooking, begin layering sauce, noodles, mozzarella cheese, and cottage cheese. 

Cover the bottom of the pan with a layer of meat sauce. Just enough to cover the bottom of the pan.

6. Top with 4 lasagna noodles. 

7. Spread 2/3 c. cottage cheese on top of noodle layer.

8. Sprinkle 2/3 c. mozzarella cheese. 

9. Add another layer of meat sauce.

10. Continue for 2 more layers (top layer will be cheese and sauce)

11. Cover lasagna with aluminum foil and bake for 40 minutes.

12. Remove foil from top and bake for addition 10 minutes, or until cheese bubbles and slightly browns on top.

kung pao chicken
Kung Pao Chicken


3 lb chicken, cubed

1 zucchini

1 yellow squash 

2 large carrots, shredded

1 green bell pepper

1 red bell pepper

1/2 red onion



2 c. low sodium soy sauce

2 tsp. Hoisin sauce

1/4 c. honey

4 bulbs garlic, chopped

4 tsp. ginger root, grated

4 tsp. red pepper flakes

1/3 c. corn starch



1. In a large skillet, begin cooking chicken until browned on both sides.

2. Meanwhile, mix all ingredients for sauce in medium bowl.

3. Add 1/4 c. sauce to skillet with chicken & reduce heat to low. 

4. Chop all veggies and add in with chicken along with remainder of the sauce. Increase heat to medium & cook 5-6 minutes. Stir occasionally.

**Serve with pasta, veggie noodles, quinoa, or rice.


This dish is served with black bean noodles from Explore Cuisine. The bean pastas are my F A V O R I T E because they have no extra ingredients added to preserve them, they have a ton of fiber (12 g/ serving black bean pasta) and an added protein punch (25 g/serving black bean pasta).

Lemon Basil Swordfish


2 swordfish fillets (10 oz)

2 T Olive oil

juice of 1 lemon

1 T garlic

5-6 basil leaves, fresh (2 tsp. if using dried)

salt and black pepper to taste



  1. Turn on grill to medium/ high heat.

  2. Marinate swordfish in lemon juice, garlic, basil, salt and pepper for 10 min.

  3. Sear swordfish steaks on both sides (2-3 min).

  4. Turn off 1/2 of the burners on the grill and continue to cook swordfish on side of grill with burners off 5-8 minutes on both sides, depending on thickness of steaks. Swordfish should cut similar to a steak texture.

**Featured Side Salad: red bell pepper, zucchini, red onion, garbanzo beans, black beans w/ cayenne pepper and Sprouts chipotle salsa.

thai chicken
Thai Chicken


3 lbs skinless chicken breasts, cubed ¼ inch thick

 salt and pepper to taste

¼ inch cube ginger, diced

1 jalapeno, diced

¼ cup peanuts, roughly chopped

2-3 medium zucchini, halved

1 large red bell pepper, thinly sliced



1 cup creamy peanut butter

½ cup water

½ cup low sodium soy sauce

1 teaspoon sesame oil

1 teaspoon crushed red pepper flakes



  1. Place diced jalapeño, ginger, and peanuts in a large skillet.

  2. Add cubed chicken and cover until cooked.

  3. While the chicken cooks, mix up ingredients for sauce in a small bowl.

  4. In a microwave safe bowl, add zucchini and bell pepper. Microwave 3-4 minutes (just until soft).

  5. Once chicken is cooked (chicken should no longer be pink). Add in zucchini, bell pepper, and sauce.

**can serve with quinoa, noodles, over a bed of greens!

tilapia tacos
Spicy Tilapia Tacos


10 corn tortillas 

 5 tilapia fillets

1 T olive oil

5 portbella Mushrooms

1 T Chili powder

1 tsp Cayenne pepper


Creama de Avocado

1 large avocado

1/2 c Plain, Greek yogurt

5 stalks cilantro

1 T Garlic powder

1/2 T Onion powder

2 tsp Cayenne pepper



1. Sauté fillets in large pan with oil until fish flakes with fork.

2. Add in mushrooms, chili powder and cayenne. Cook until tender.

3. While fillets and mushrooms cook, add avocado, yogurt, cilantro, garlic, onion and cayenne to blender. Blend until even consistency.

4. Assemble tacos: corn tortillas, fish/ mushroom mix, creama de avocado and desired toppings.

burrito bowl
Quinoa-Chicken Burrito Bowl


2 lbs chicken, cubed ¼ inch thick

2 cups dry quinoa

1 red bell pepper, sliced into strips

1 yellow bell pepper, sliced into strips

1 zucchini, diced

1-15 ounce can black beans

1-15 ounce can corn

1 T chili powder

2 bulbs garlic, diced



  1. Cook quinoa according to package.

  2. Heat large skillet. Add in garlic and red pepper flakes and stir until fragrant. Place diced chicken, pepper, and zucchini in skillet. Cover until chicken is cooked all the way through.

  3. Rinse and drain black beans and corn with warm water (this will help remove some of the salt).

  4. Add beans and corn to chicken mix. Stir and heat until warm.

  5. For serving, add ½ - 1 c. cooked quinoa and 1 c. chicken mix.



**top with sliced avocado, cilantro, salsa, or cheese.

**can also make into tacos or burrito.

shrimp and tilapia
Shrimp and Tilapia Tacos (or Salad)


3 tilapia fillets

2 c pre-cooked shrimp (or raw, just add to skillet with tilapia)

6 oz, plain, nonfat Greek yogurt

2 c. cabbage (or more if making a salad)

1 lime

Shredded cheese (optional)

Chili powder, cayenne pepper, black pepper, oregano, and garlic

6-8 tortillas



  1. Place tilapia fillets (and shrimp if uncooked) into medium skillet. Cover and cook until able to flake with fork.

  2. Add precooked shrimp to skillet. Turn heat to low and add cayenne pepper, chili powder and garlic to taste. Cover with lid.

  3. While tilapia and shrimp finish warming, make Greek yogurt sauce. Add chili powder, black pepper, garlic and oregano to Greek yogurt (I added about 1 tsp. chili powder, black pepper, and oregano, and 2 tsp. garlic powder. Stir well.

  4. Flake fish in skillet.

  5. Serve on a bed of cabbage for a salad variety or in tortillas. Top with yogurt sauce, lime juice, cheese and cabbage, if making tacos.

sweet potato
Sweet Potato Bake


1 large sweet potato

1 lb ground chicken (or 1 lb chicken breasts, cubed)

1 green bell pepper

5-6 mushrooms

15 ounce can kidney beans

1 c shredded mozzarella

parsley, oregano, garlic, pepper, chili powder to taste


1. Preheat over to 350'F

2. If using chicken breast, cube. Brown chicken in skillet with spices until no longer pink inside.

3. While chicken is browning, cook sweet potato in microwave for 5 minutes. Allow to cool, then cue. Cook in microwave for an additional 3 minutes, or until potato is fork tender.

4. Dice bell pepper and mushrooms. 

5. Shred mozzarella cheese.

6. Spray 8x8 inch pan with non-stick spray.

7. Layer chicken, potato, veggies, cheese and kidney beans. 

8. Bake for 12-15 minutes, or until cheese is melted.

grilled cheese
Adult Grilled Cheese with Cauliflower "Bread"


Cauliflower "bread"

1 head cauliflower

2 large egg

1/4 c. Parmesan, shredded

Oregano, garlic, parsley, pepper to taste



1 ounce mozzarella per sandwich (serves 2)

red onion




1. Preheat oven to 375'F (or can cook in skillet). 

2.Cut cauliflower into florets. Place in food processor and pulse until cauliflower becomes rice texture.

3. Combine eggs and spices to processed cauliflower. Mix until evenly combined.

4. If cooking in the oven, form "bread" shape (should make 4 slices) on baking sheet lined with parchment paper or silicon cooking mat. Bake 12-15 minutes, flipping half way through. "Bread" should be golden brown. Top one side of bread with cheese.

5. If cooking in skillet, grease skillet with butter or non-stick spray. Cook until golden brown on both sides. Top one side of bread with cheese. Keep in mind the "bread" is difficult to flip. 

6. While "bread" cooks. sauté onion and mushrooms in skillet.

7. Top cheese sided bread with onion and mushroom. 

8. Place other slice of bread on top. 

**May add more cheese if desired

spaghetti squash
Spaghetti Squash Buffalo Chicken Pizza


Squash Crust

1/2 spaghetti squash "noodles"

2 eggs

1/2 c almond flour

1/4 c shredded mozzarella cheese

1/4 c shredded parmesan cheese

2 garlic cloves, diced

2 tsp oregano

black pepper to taste


Reds wing sauce

8 oz chicken breast, cubed

1 red onion

1 green bell pepper

Red pepper flakes

1/2 c mozzarella cheese

 1/2 c parmesan cheese




1. Preheat oven to 450'F.

2. Squeeze water from squash noodles with cheese cloth (can use paper towel)

3. Add squash, eggs and almond flour to food processor. Mix until even consistency. 

4. Combine 1/4 c. of each of the cheeses and squash dough into a large bowl. Mix until even consistency. 

5. Dice garlic cloves and add in cloves and spices to squash dough.

6. Coat large cookie sheet with olive oil. Evenly spread squash dough onto baking sheet. 

7. Bake squash dough 12-15 min. Edges should be golden brown and center cooked (test with knife or toothpick). 


1. Add red pepper flakes to skillet and turn on stove top. This allows for the heat to be brought out in the flakes.

2. While crust cooks, cube chicken breasts and cook in large skillet with Red wings sauce. Add sauce to taste.

2. Cut bell pepper in strips. Add to skillet.

3. Dice red onion. Add to skillet.

4. Cook until chicken is done. Chicken should no longer be pink. 

 5. Add chicken mix to pizza crust. 

6. Coat pizza with cheeses.

7. Drizzle with red Wings sauce for extra heat.

8. Cook pizza an additional 10-12 minutes. Cheese should be melted.

avocado chicken burgers
Avocado Chicken Burgers


1 lb ground chicken (can also used canned chicken)

1 large ripe avocado

1 Jalapeno, diced (optional)

1/2 c moz-provolone shredded cheese

1/2 c whole-wheat Panko bread crumbs

1/2 T minced garlic (can also use 1 garlic clove)

1/2 T black pepper



1. Add all ingredients into a large bowl and mix.

2. Cook on grill outside or bake in the oven at 350'F until internal temperature reaches 165'F (about 15 minutes).

sweet potato
Sweet Potato Bake


1 large sweet potato

1 lb ground chicken (or 1 lb chicken breasts, cubed)

1 green bell pepper

 5-6 mushrooms

15 ounce can kidney beans

1 c shredded mozzarella

parsley, oregano, garlic, pepper, chili powder to taste



1. Preheat over to 350'F

 2. If using chicken breast, cube. Brown chicken in skillet with spices until no longer pink inside.

3. While chicken is browning, cook sweet potato in microwave for 5 minutes. Allow to cool, then cue. Cook in microwave for an additional 3 minutes, or until potato is fork tender.

4. Dice bell pepper and mushrooms.

5. Shred mozzarella cheese.

 6. Spray 8x8 inch pan with non-stick spray. 

7. Layer chicken, potato, veggies, cheese and kidney beans. 

8. Bake for 12-15 minutes, or until cheese is melted.

Eggplant Rollatini
Eggplant Rollatini


2 eggplant

1 cup fat-free cottage cheese

5 oz mozzarella; divided 2 oz shredded, 3 oz sliced

1 oz Parmesan

9 oz frozen kale, thawed (squeeze to remove as much liquid as possible

1 egg

1 garlic clove

pepper to taste

1 c tomato paste



1. Preheat oven to 400'F.

2. Wash and rinse eggplant. Cut off top of eggplant. Slice lengthwise in thin strips. This was quite the challenge initially. I found that by first cutting the eggplant in half lengthwise, then placing the flat edge on the cutting board and slicing horizontally, I was able to make thin slices.

3. Place eggplant on baking dish with olive oil. Bake 10 minutes.

4. While eggplant cooks, prepare the cottage cheese, 2 oz. shredded mozzarella, parmesan, kale, garlic and egg mixture. Season with pepper to taste. You may also consider other spices here such as, oregano, parsley, or paprika.

5. In the bottom of a baking dish, spread 1/2 cup tomato paste.

6. In each eggplant slice, generously add cheese and kale mixture. Roll eggplant piece and place in baking dish, seam side down.

7. Continue doing this with all the eggplant pieces.

8. Once complete, add the remaining tomato paste and 3 oz mozzarella slices.

9. Bake 45 minutes. Cover with tin foil for the first 30 minutes. Remove foil for the last 15 minutes to allow cheese to brown.

turkey bowl
Grilled Pineapple-Turkey Bowl



8 oz ground turkey

1/2 c quinoa (makes 1 cup when cooked)

4 cups spinach (or other greens mix- arugula, kale, chard)

1/2 of 15 oz can pineapple chunks

1 1/2 tsp cumin

1 tsp cayenne


Juice of 1 lemons

1 tsp black pepper

1/4 c olive oil



1. Boil 1 c. water in sauce pan for quinoa. Cook according to package.

2. Brown ground turkey in pan.

3. Once browned, add in pineapple chunks. Roast pineapple until slightly browned (or just warmed if you prefer).

4. Add in spices.

5. Portion 2 c. spinach (or other greens) into two bowls.

6. Add 1/2 c. quinoa to each bowl, 4 oz turkey, and 1/4 c. pineapple chunks (you can just eyeball 1/2 of each ingredient).

Veggie Quesadilla


1-whole grain tortilla

1 oz mozzarella cheese

1 oz feta cheese

Veggies of choice (I used zucchini, bell pepper, eggplant and tomato)


1. Heat skillet with 1 tsp olive oil (this help brown the tortilla).

2. Place tortilla on warmed skillet.

3. Sprinkle cheese into tortilla.

4. Cut veggies into strips, or pieces to fit into quesadilla.

5. Put veggies in quesadilla and fold in half.

6. Remove quesadilla from skillet once browned.

mac n' squash
Mac n' Squash


1-15 oz whole grain pasta 

2 c cooked, cubed butternut squash

1 lb chicken

1 small zucchini

2 c broccoli

3 oz mozzarella cheese

1 oz feta cheese

Sprinkle parmesan cheese

1 T minced garlic

1 T Italian seasoning

1 tsp Black pepper



1. Preheat oven to 400'F.

2. Prepare baking sheet with 1/2 inch water. Cut butternut squash in half and place cut sides face down on baking sheet. 

3. Bake butternut squash 40-60 minutes (outside should be soft to touch when done)  

4. While the squash cooks, prepare chicken.Place chicken on baking dish and cook for 20-25 minutes. Chicken should no longer be pink in the center when done.

5. Wash zucchini and broccoli under cool running water. 

6. Cut vegetables into bite size pieces.

7. Boil water and cook pasta according to package.

8. Take out chicken and squash from oven.

9. Dice chicken. Set aside with veggies.

10. Cube butternut squash. Puree in food processor or high speed blender until smooth- water or milk may need to be added for smooth texture.

11. Once smooth, add in cheeses and spices and blend.

12. Drain cooked pasta. Place 1/2 pasta back in bowl on low heat.

13. Add in 1/2 the squash "sauce" and veg/chicken mix. Stir well. Add in remainder of pasta, sauce, and mix. Stir until even consistency,

spaghetti squash
Spicy Italian Spaghetti Squash


1 medium spaghetti squash

2 lb chicken

1 small zucchini

1 Roma tomato

1 c Ricotta cheese

3 oz mozzarella cheese

2 cloves garlic

1 T Black pepper

2 tsp Oregano

2 tsp Basil

1 tsp Cayenne Pepper 



1. Turn on oven to 350'F

2. Cut spaghetti squash in half. This is the tough part. Try poking holes in the squash with a fork and microwave for 3 minutes before cutting in half.

 3. Fill a baking sheet or cake pan with 1/2 inch water, place halved squash in pan (cut side down). Bake for 40-60 minutes.

4. While the squash cooks, prepare chicken (season with oregano, basil, black pepper, and cayenne pepper).

5. Place chicken on baking dish and cook for 20-25 minutes. Chicken should no longer be pink in the center when done.

6. Peel garlic and dice. Place into sauce pan on low heat.

7. Wash tomato and zucchini under cool running water. 

8. Dice tomato and zucchini.

9. Add vegetables to sauté pan. 

10. When chicken is done, cut into 1/2 inch cubes and add to sauté pan.

11. Add in ricotta cheese.

12. When squash is done (outside will be soft). Flip over and scrape out with fork into medium bowl.

13. Add in contents from sauté pan. Stir until mixed well.

14. Place contents back into squash shells.

15. Sprinkle with mozzarella cheese.

16. Place back in oven for 10 minutes (or until cheese melts).

cabbage rolls
Cabbage Rolls


Cabbage leaves

1/2 pound ground meat (turkey, beef chicken) or fish

Feta cheese to taste

1 Roma tomato

Toothpicks to hold them together :)

2 tsp garlic powder

2 tsp oregano

1 tsp cayenne



  1. Brown meat in skillet and add in spices.

  2. Peal cabbage leaves from head. Trying carefully not to rip. If there is an easier way to do this...PLEASE inform me :)

  3. Cut tomato into wedges.

  4. Add meat to cabbage leaves.

  5. Sprinkle with cheese (if desired).

  6. Roll cabbage leaves and pin with toothpick.

Southwest Pizza


1 whole wheat pizza crust (or make your own!)

1 cup cheese, shredded

1 jalapeno

2 ears corn

1 can bean, drained and rinsed

2 tsp oregano



  1. Preheat oven to 450 degrees Fahrenheit.

  2. Dice jalapeno.

  3. Peel corn and cut off the cob.

  4. Drain beans and rinse in colander. Rinsing removes excess salt or you may by the no salt added version.

  5. Shred cheese of choice. I used a mix of 2% milk cheddar and jack cheese.

  6. Combine all ingredients in a large bowl.

  7. Top pizza. Notice I did not use any sauce. I am not a sauce person. In fact, I usually wipe the sauce off pizza when I do eat it. This turned out GREAT without any sauce.

  8. Bake in oven for 10 minutes (crust will brown).


This meal was a "fridge purge" pizza. II am not one to waste food, so was thinking of ways to use up what I had in the fridge. There as LOTS of cheese and some ingredients left over from a cooking class- mainly corn and beans.Pizza it is. This is a great way to utilize leftovers in your fridge.

Sweet Potato Sliders


2 medium sweet potatoes

1 pound ground meat (turkey, chicken, beef)

1 jalapeno

1/2 cup cheddar cheese, shredded

1 tsp cayenne

1 tsp cumin

Black pepper to taste

Olive oil



  1. Preheat oven to 350' F.

  2. Scrub sweet potatoes in warm water.

  3. Cut sweet potatoes into 1/4 inch rounds (these will be your "buns").

  4. Lightly drizzle with olive oil.

  5. Mix together spices and toss sweet potato rounds until coated.

  6. Place on baking sheet and bake until browned. About 15 minutes.

  7. While the "buns" cook, dice jalapeño.

  8. In a medium bowl, mix jalapeño, meat, and cheese.

  9. Form mini patties.

  10. Cook patties on skillet or in oven. Internal temperature should reach 165' F.

guac chicken
Guac Stuffed Chicken


3 large chicken breasts (or 6 small ones)

1 avocado

1 jalapeno

1/2 c chopped cilantro

1/4 c chopped tomatoes

Dash salt

2 tsp pepper

1 tsp lemon juice

2 tsp cayenne pepper


  1. Preheat oven to 350' F.

  2. Cut and smash avocado in medium size bowl.

  3. Dice jalapeño and tomato and add to bowl.

  4. Add salt, pepper, and lemon juice to bowl.

  5. Cut fat from chicken.

  6. Slice chicken breasts in half length wise, then through the middle (if they are the large breasts).

  7. Place quarter (or half if small) chicken breast on baking sheet.

  8. Scoop guacamole onto each half, and place remaining half of chicken breast on top.

  9. Bake for 25 minutes.

jalapeno turkey burgers
Jalapeno Turkey Burgers


2 lb. lean ground turkey

6-8 strips turkey bacon (depends how many you want on the patty)

1 medium jalapeno, diced

1/2 c shredded cheddar cheese

1 bushel cilantro, diced

2 tsp paprika



  1. Preheat oven to 350' F.

  2. Place ground turkey in medium bowl.

  3. Dice jalapeño and cilantro and combine with ground turkey

  4. Add 1/2 c. cheddar cheese.

  5. Add 2 tsp. paprika.

  6. Cook for 12-15 minutes (be sure internal temperature reaches at least 165'F

moz chicken
Mozarella Cheesy Chicken


3 large chicken breasts (or 6 small ones)

1 c chopped spinach

1/2 c mozzarella cheese

2 tsp basil

2 tsp oregano



  1. Preheat oven to 350' F.

  2. Chop spinach, set aside.

  3. Mix 1/2 c. mozzarella with the chopped spinach.

  4. Cut fat from chicken breasts.

  5. Cut chicken breast in half length wise, then in half through the middle (if large).

  6. Place one side of chicken breast on baking sheet.

  7. Top the half of the chicken breast with the spinach mozzarella mixture.

  8. Place other half of chicken breast on top.

  9. Sprinkle oregano and basil over top of chicken breasts.

  10. Bake at 350'F for 25 minutes.

cilantro lime chicken
Cilantro Lime Chicken with Loaded Brown Rice


Cilantro Lime Chicken

1.5 lb boneless, skinless chicken breasts

2 T lime juice

1/2 c diced cilantro


Loaded Brown Rice

5 c water

2 c uncooked brown rice (may also use quinoa for some extra protein)you may also use the quick rice that you heat in the microwave for those busy nights!! :)

2 bulbs garlic

1/2 c diced onion (red or yellow)

1 c diced bell peppers (any or all colors)

1/2 c diced tomato

1-2 T olive oil (or coconut)

1 c canned black beans

1 tsp cayenne pepper (if not a spicy fan, you can use a more mild spice like paprika)



Cilantro Lime Chicken

1. Preheat oven to 400' F.

2. Mix lime juice and cilantro in a medium sized bowl.

3. Cover chicken breasts with cilantro lime mix.

4. Place on a cookie sheet and bake 15-20 minutes (be sure internal temperature reaches 165 degrees Fahrenheit).


Loaded Brown Rice

1. In a medium sized pot (2 qt.), bring water to a boil. Once the water is at a boil add in the rice and give it a stir. Bring down to a simmer and cover. The rice will take about 45 minutes to cook.

2. In the mean time, begin chopping, dicing, and cutting your veggies!! We will start with the garlic and onion. Once diced, add to a small skillet and sauté with 1-2 T. olive oil (or coconut) until browned.Turn the temperature down to a simmer.

3. Add in diced bell peppers and tomatoes.

4. Add in black beans (make sure to drain, then rinse canned beans in a colander to remove excess salt).

5. Check on the rice and be sure all the water is absorbed by stirring the rice. Do not stir rice while it is cooking, otherwise it will be mushy (NO ONE likes mushy rice).

6. Once rice is done, add in cayenne pepper (or spice of choice) and the veggie/black bean mix.

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