Category Archives: Recipe Box

This chicken + veggie skillet recipe is a staple in our house. This meal cures my craving for Tex-Mex, but without all the unnecessary calories and carbohydrates from tortillas, rice and beans.

Skillet Chicken + Vegetables (scroll to bottom for recipe)

Guacamole (scroll to bottom for recipe)

Spanish Cauliflower Rice (scroll to bottom for recipe)

Skillet Chicken and Veggies

Ingredients

• 2 – 6 ounce boneless, skinless chicken breasts
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 red onion, sliced
• Olive oil
• Salt + pepper (or Cavender’s Greek Seasoning)
• Your favorite fajita seasoning

Directions

• Marinate chicken with olive oil and fajita seasoning (you can even buy the pre-marinated chicken breasts from Central Market or Whole Foods)
• Toss veggies with olive oil and Cavender’s Greek seasoning (or salt and pepper)
• Heat olive oil in a large cast iron skillet
• Cook the chicken for about 10 – 12 minutes or until a thermometer reads 165 degrees (flip the chicken halfway through)
• Remove the chicken and set aside
• Add more olive oil to the skillet if needed. Add the peppers and onions and cook for about 7 – 8 minutes, stirring frequently
• Cut chicken into strips
• Combine chicken and veggies and top with guacamole

Makes 2 servings

Guacamole

Ingredients

• 2 ripe avocados
• ½ white onion, small dice
• 2 Roma tomatoes, small dice
• 5 Serrano peppers, seeds and veins removed and minced
• 1/3 cup cilantro, chopped
• Juice of 3 limes
• 1teaspoon cumin
• ½ teaspoon salt
• ½ teaspoon pepper

Directions

• Cut the avocados in half, remove the seeds and scoop the flesh into a large bowl
• With a fork, mash the avocado. Don’t overdo it; you want the guacamole to be a little bit chunky
• Add the juice of 1 of the limes to the mashed avocado and stir to combine
• Add the diced onions, diced tomatoes, minced Serrano peppers and chopped cilantro and stir to combine
• Add the cumin, salt and pepper and stir to combine
• Add the juice of the remaining 2 limes
• Taste the guacamole and adjust seasonings if needed
• Best if you can refrigerate the guacamole for at least 30 minutes before serving

Spanish Cauliflower Rice

Ingredients

• ½ head cauliflower, riced
• ½ white onion, small dice
• 2 jalapeno peppers, minced
• 3 cloves of garlic, minced
• 1 ½ tablespoons tomato paste
• 1 tablespoon chicken or vegetable broth
• 1 tablespoon cumin
• ½ tablespoon chili powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Cilantro, chopped for garnish

Directions

• In a large skillet heat the tablespoon of olive oil over medium-high heat
• Add the diced onion and minced jalapeno and cook for about 3 minutes
• Add the minced garlic and cook for about 1 more minute. Be sure not to brown the garlic (you may need to reduce the heat)
• Add the riced cauliflower and combine with the onion, jalapeno and garlic
• Add the tomato paste, chicken broth, cumin, chili powder, salt and pepper. Stir to combine
• Reduce heat to low
• Cover and cook for about 3 – 5 minutes
• Garnish with chopped cilantro

Makes 4 servings

In preparation for Cinco de Mayo, I’ll be posting healthy Mexican inspired recipes all this week. First up, ceviche! My husband recently came back from the Bahamas with 3 Yeti coolers full of Mahi Maui so this ceviche recipe has been a go-to recipe to deplete some of our fish supply!  You can make this recipe with any white fish.

Ingredients

• 1 pound white fish
• 1 ½ cups fresh lime juice
• 2 – 3 tomatoes, small dice
• 1 white onion, small dice
• 3 jalapeno peppers (or Serrano peppers if you want more heat), seeds and veins removed, minced
• 1/3 cup cilantro, chopped
• 1 ½ tablespoon sugar
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 avocado, diced
• Salt & pepper to taste

Directions

• Dice the fish into bite size pieces
• Combine the fish and the lime juice. There should be enough lime juice so the fish is completely covered and floating in the lime juice
• Allow the fish to “cook” in the lime juice in the refrigerator for at least 30 minutes or up to 4 hours. The fish should turn completely white and appear cooked
• Meanwhile dice/mince the tomatoes, jalapenos, onions and cilantro and combine in a bowl
• Once the fish is cooked, combine the fish and the prepared vegetables. Add the sugar, olive oil, a few tablespoons of the lime juice and season with salt and pepper
• Add the diced avocado right before serving so it does not begin to brown
• The ceviche can be enjoyed on its own or with tortilla chips

What’s better than fried rice? Fried rice that you don’t have to feel guilty about because it is made from cauliflower, so it is super low calorie and low carb, but DELICIOUS!

Ingredients

• 1 – 2 tablespoons of canola oil
• ½ head cauliflower, “riced” (see here for directions on how to “rice” cauliflower)
• 1 small yellow onion, diced
• 1 cup carrots, small diced
• ½ cup celery, small diced
• 1 cup frozen peas, thawed
• 2 garlic cloves, minced
• 2 eggs
• Green onions, chopped

For the sauce

• 3 tablespoons coconut aminos or low sodium soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons rice wine vinegar
• 1 teaspoon fresh minced ginger or ground ginger
• Pinch of red pepper flakes
• Salt and pepper to season

Directions

• Rice the cauliflower, see here for detailed directions
• Dice the onion, carrots and celery
• Combine all the ingredients for the sauce and set aside
• Heat canola oil in a large skillet or wok
• Add the onions, carrots and celery and saute over medium-high heat for about 4 minutes
• Add the garlic and saute for about 1 more minute. Make sure not to burn the garlic (you may need to reduce the heat)
• Move all the vegetables to one side of the pan
• Add the eggs to the empty side of the pan and scramble
• Once eggs ate scrambled, incorporate them into the vegetables
• Add the “riced” cauliflower and peas and stir to combine
• Drizzle in the sauce and stir well to combine
• Let the entire rice dish cook for about 3 – 4 more minutes, so that the cauliflower rice is heated and all the flavors combine
• Top with green onions and serve

My friend, Veronica, introduced me to this Paleo pancake recipe years ago and it has been a favorite with my patients and clients ever since.   The recipe comes from Robb Wolf’s book, “The Paleo Solution,” which is a fantastic read!

The recipe is so simple, just 3 ingredients, and it is PACKED with protein. Each pancake has almost 10 grams of protein!

These pancakes are great for breakfast (served with berries and just a touch of syrup) or cold as a snack (I love to have one as a post workout snack). Due to all of the protein and healthy fat in them, these pancakes are super filling, I can eat just one in the morning and be completely satisfied until lunch.

Ingredients

• 1 cup almond butter (I find the kind you grind yourself at Central Market or Whole Foods works the best)
• 1 cup unsweetened applesauce
• 4 large eggs
• Coconut oil to grease your pan

You can flavor your pancake mix with a little bit of cinnamon or vanilla extract

Directions

• Mix the almond butter, applesauce and eggs together (it should look like traditional pancake batter once it is all mixed together)
• Heat a small amount of coconut oil in a non-stick skillet (just enough to grease the pan)
• Ladle a large spoonful of the pancake mix into the skillet
• Let cook for about 1 – 1.5 minutes and then flip
• Cook for about 1 more minute on the second side

I find these cook the best when I keep the heat relatively low (medium- low on my stovetop)

Makes 10 pancakes

There are some recipes that are just so perfect there is absolutely no reason to change or modify them! Dean Fearing’s tortilla soup is one such recipe. This tortilla soup is so dang delicious, there is no reason in the world to change one single thing about his recipe. Added benefit, it is already super healthy, the only teeny tiny change I made was leaving out the cheese when serving.

This recipe can be found in Dean’s cook book, The Texas Food Bible, but as I know the recipe can look daunting, I decided to show it step by step and prove just how simple it is to make.

Above are all of the ingredients you will need to make the soup “broth”

• 6 cups chicken stock
• 4 cups tomato puree
• 2 cups onion puree (made by processing 2 large peeled and roughly sliced white onions in the food processer until smooth)
• 8 garlic cloves, peeled
• 4 corn tortillas, cut into long strips
• 5 ancho chilies, stems and seeds removed (I soaked mine in hot water for 10 minutes to rehydrate them, but I don’t think this is necessary as they will simmer in the soup for at least 45 minutes)
• 2 jalapeno peppers, seeded and roughly chopped
• 1 tablespoon cumin
• 1 teaspoon coriander
• 2 tablespoons fresh cilantro, chopped
• 1 bay leaf
• 3 tablespoons of olive oil (not shown)

Step by step Directions

Step 1

• Heat the 3 tablespoons of olive oil in a large Dutch oven over medium heat
• Once oil is heated add the tortilla strips and garlic, cook for 5 minutes stirring constantly

Step 2

• Add the onion puree, cook for 10 minutes stirring frequently

Step 3

• Add the ancho chilies, chopped jalapeno peppers, tomato puree, chicken stock, cumin, coriander, cilantro, bay leaf and salt and pepper. Bring to a boil. Reduce heat to simmer, cover and simmer for 45 minutes

Step 4 (not shown)

• Once soup has simmered for at least 45 minutes. Turn off heat and let soup cool a little bit. Transfer soup to your blender or food processor and process until smooth, you may have to do this in batches. Take proper precautions, as the soup is still hot

Step 5 – Make crispy tortilla strips

• Cut 4 corn tortillas into strips
• Heat oil (peanut or vegetable oil) in a cast iron pot. You want the oil to be about ½ inch high (enough oil that a candy/deep fry thermometer can measure the oil temp
• Heat oil to 350 – 375 degrees
• Drop tortilla strips into the hot oil and fry for about 2 – 3 minutes, until they are golden brown
• Remove tortilla strips with tongs and set on a plate lined with paper towel and let cool

Step 6 – Prepare your toppings

These are the toppings Dean includes in his soup, you can add them all or choose your favorites

• 1 cup smoked boneless skinless chicken breasts, diced (you can get this from your favorite BBQ restaurant to save a lot of time)
• 1 cup avocado, diced
• ½ cup green cabbage, thinly sliced
• ¼ cup red radishes, julienned
• 1 tablespoon jalapeno peppers, minced (more if you want an added kick)
• ½ cup shredded white cheese

Step 5 and 6 can be done while the soup is simmering

To serve

• Evenly distribute the “toppings” between 4 large soup bowls. Ladle the soup over the “toppings” and garnish with the crispy tortilla strips and cilantro

Ingredients

For the soup

• 6 cups chicken stock
• 4 cups tomato puree
• 2 cups onion puree (made by processing 2 large peeled and roughly sliced white onions in the food processer until smooth)
• 8 garlic cloves, peeled
• 4 corn tortillas, cut into long strips
• 5 ancho chilies, stems and seeds removed (I soaked mine in hot water for 10 minutes to rehydrate them, but I don’t think this is necessary as they will simmer in the soup for at least 45 minutes)
• 2 jalapeno peppers, seeded and roughly chopped
• 1 tablespoon cumin
• 1 teaspoon coriander
• 2 tablespoons fresh cilantro, chopped
• 1 bay leaf
• 3 tablespoons of olive oil

For the “toppings”

• 1 cup smoked boneless skinless chicken breasts, diced (you can get this from your favorite BBQ restaurant to save a lot of time)
• 1 cup avocado, diced
• ½ cup green cabbage, thinly sliced
• ¼ cup red radishes, julienned
• 1 tablespoon jalapeno peppers, minced (more if you want an added kick)
• ½ cup shredded white cheese

To garnish

• 4 corn tortillas and peanut or vegetable oil to make crispy tortilla strips
• Chopped cilantro

Directions

• Heat the 3 tablespoons of olive oil in a large Dutch oven over medium heat
• Once oil is heated add the tortilla strips and garlic, cook for 5 minutes stirring constantly
• Add the onion puree, cook for 10 minutes stirring frequently
• Add the ancho chilies, chopped jalapeno peppers, tomato puree, chicken stock, cumin, coriander, cilantro, bay leaf and salt and pepper. Bring to a boil. Reduce heat to simmer, cover and simmer for 45 minutes
• Once soup has simmered for at least 45 minutes. Turn off heat and let soup cool a little bit. Transfer soup to your blender or food processor and process until smooth, you may have to do this in batches. Take proper precautions, as the soup is still hot
• While the soup is simmering, prepare your toppings
• To serve evenly distribute the “toppings” between 4 large soup bowls.       Ladle the soup over the “toppings” and garnish with the crispy tortilla strips and cilantro

Notes

• If the soup seems too thick after you process it you can add more chicken stock
• You can make the “soup” portion of this recipe ahead of time and keep in refrigerator and reheat when ready to serve

Makes 4 servings

Pasta and red sauce is seriously my favorite meal ever, like I could eat it every single night.  This low-cal, low-carb version is every bit as delicious as traditional pasta and red sauce and so simple and quick to make.  I PROMISE you will not miss the pasta!

Here is a quick comparison of pasta vs. spaghetti squash:

Spaghetti Squash – 1 cup

• Calories – 42
• Carbs – 10 g

Whole Wheat Pasta – 1 cup

• Calories – 175
• Carbs – 40 g
 
 
 
 

Ingredients

For the “pasta”
 

• 1 spaghetti squash (a small spaghetti squash makes 2 servings, a medium makes 3 servings and a large makes 4 servings)

For the sauce (makes about 3 servings)

• 1 pound lean ground turkey
• 1 small yellow onion, small dice
• 1 tablespoon olive oil
• 1 – 2 teaspoons Cavender’s Greek seasoning or salt and pepper
• ½ – ¾ jar of Rao’s pasta sauce (I like the Arrabbiata as it has a little spice to it)

Directions

For the spaghetti squash

• Preheat oven to 425 degrees
• Cut the squash in half lengthwise
• Scoop out seeds
• Lightly drizzle olive oil all over squash and season with pepper, use your hand to rub the olive oil and pepper all over the flesh of the squash
• Bake the squash, flesh side up, for about 45 minutes
• Let squash cool and then fork out the flesh.  It will come out in tiny strands that look like small pasta noodles

See here for further instructions on how to prepare spaghetti squash

For the sauce

• Heat 1 tablespoon of olive oil in a medium-high sided sauce pan
• Once oil is hot, brown the turkey over medium-high heat
• When the turkey is close to being cooked, add the onions and stir to combine
• Add the Cavender’s Greek seasoning or salt and pepper.  Continue to cook the turkey and onions until the onions soften and the turkey is completely browned
• Reduce heat and add the sauce.  Cover and simmer for about 15 minutes
• Top spaghetti squash with sauce and garnish with Italian parsley