 Whole wheat breakfast tortilla with 1 tbsp pesto slice of fresh mozzarella pulled into pieces and an egg in the middle. Seasoned with Mrs Dash garlic and herbs and paprika powder. Cooked in an electric skillet for 10-15 minutes until the egg was done (lid on!)
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 Ingredients: 2 cartons organic low sodium chicken broth (if you want it completely vegetarian substitute it with vegetable broth!) 6 small purple potatoes 2 leeks cut in rings half a tub portobello mushrooms cut in pieces 2 cloves garlic Mrs Dash garlic and herbs red pepper flakes 1 tsp thyme 1 tsp paprika powder olive oil Grated Parmesan cheese (optional) Put a tbsp of olive oil in the skillet and cook all ingredients for about 5-10 minutes until they're getting softer and a little browned. Then add the broth, put the lid on and let simmer for half an hour. When done, hit it with the immersion blender to make it more creamy so you won't have to make a roux or use flour. This will make the soup more like a chowder consistency. Serve in a bowl and put a spoon of Parmesan cheese on top if you like. The soup looks a little funky but tastes better than it looks! ;)   As we don’t call our ‘diet’ a diet but a lifestyle change as we’ll have to live with it the rest of our lives, also means you can’t give up EVERYTHING that’s bad, but you CAN make healthier versions of foods you love. For instance nachos! I got organic blue corn chips as they’re better for you and lower on the glycemic index than regular corn chips. Instead of ground beef I got ground chicken and instead of packets of taco seasoning I got my own spices (ground cumin, six chili powder, red pepper flakes, paprika powder, #mrsdash garlic and herbs. Then melt some deli grated Parmesan cheese over it as again less calories and less sodium, add reduced fat sour cream, guacamole and pico de gallo and you have a healthier version of nachos. It has 829 calories for a full plate and I mean FULL! Sodium is 1129 mg. So should you eat it often? No absolutely not but if you have a craving, this is still better than the original!
 Ingredients:
2 cartons organic low sodium chicken broth (if you want to keep this dish completely vegetarian just substitute it with vegetable broth) 2.5 lbs pre cut butternut squash 1 carrot roughly cut up half red onion roughly chopped 1 Granny Smith apple roughly chopped 1 leek cut in rings 1/2 tsp turmeric red pepper flakes to taste 1 tbsp Mrs Dash garlic and herbs *coconut milk is optional for presentation I added all these ingredients into the Instant Pot, set it to cook on high pressure for an hour. When it was done I blended it all with the immersion blender and soup is done! Quick, simple and tasty! And most importantly: very low in calories! Only 100 calories for one cup! And 295 mg sodium, 4 g of sugar, 20 g carbs, 2 g fat and 2 g protein.  The original recipe didn't call for brown rice, carrots or baby potatoes which is the twist in my recipe. I cooked all of it in the electric skillet. Ingredients: 2 lbs chicken breast filets 2 cartons organic low sodium chicken broth 3 organic carrots red onion 4 cloves garlic 2 tbsp paprika powder 1 tbsp ground cumin 1 tbsp ground ginger 1 tbsp cinnamon 2 tbsp Mrs Dash garlic and herbs generous handful of mixed baby potatoes (omit if you don't like this) Cup of cooked brown rice (omit if you don't like this) Approx. 10 green olives 2 lemons Avocado oil First I put about 2 tbsp of avocado oil in the skillet and added the chicken. Seasoned the chicken with the 2 tbsp paprika powder 1 tbsp ground cumin 1 tbsp ground ginger 1 tbsp cinnamon 2 tbsp Mrs Dash garlic and herbs. Chop up the garlic and onion, add to the pan. Let it cook for a few minutes and then I sliced the lemons in wedges, squeezed out the lemon in the pan and added the wedges as well. Add the first carton of chicken broth. I added the carrots, potatoes and olives. Let it cook for approx. 30 minutes, turn the chicken and add the last carton of broth. Let it cook down until it has just a little liquid left. Turn off the skillet, add the rice (I precooked mine) and eat. I split mine over 2 storage bowls so we have dinner the next 2 evenings premade. Of course if you don't like the potatoes or rice in it and want to make it more Moroccan you can add either sweet potatoes or couscous, or if you want to keep it low carb don't add any of the optional items.  Ingredients:
4 oz salmon 1 tbsp avocado oil or olive oil would also work mixed baby potatoes (I prefer the baby purple potatoes but they were out) red onion 4 cloves garlic, a tbsp of basil pesto spinach (about 2 cups) pinch of thyme herbs de Provence Mrs Dash garlic and herbs This was all cooked in my electric skillet. First I started the potatoes because they take longest to get done, fried them up in a tbsp of avocado oil, garlic and onion. Then added the salmon about 15 minutes before the potatoes were done. Brown on both sides quickly, then add half a cup of water and put the lid on it. Last 5 minutes added spinach and pesto to potatoes. Enjoy!  With our low fat/low sodium/low sugar diet canned anything is pretty much out, so when the craving for chili hits what are you gonna do? I made something that fixed the craving but didn’t use any canned beans or tomato sauce/paste.
Instead I first cooked 2 cups of organic brown rice in organic low sodium vegetable broth and when it was done put it aside in a bowl (you can cook everything at once at home but I have only one electric skillet I cook in so I have to plan this out 😂). I then browned a pack (16oz) of ground chicken with 4 cloves of garlic, 2 tbsp ground cumin, 2 tbsp of six chili powder, Mrs Dash garlic and herbs, red pepper flakes, a red onion and 3 medium tomatoes diced up. Let it cook for 5 minutes then added 5 chopped up organic carrots and a glass of water, then put the lid on. Let cook for 20 minutes and add water if needed. When done add a third of the rice (I cook too much rice as it takes 50 min to cook, so I can use it this week in other meals too) and enjoy! P.S. It is husband approved as he had seconds! Ingredients list: 16 oz pack of ground chicken 4 cloves garlic ground cumin 2 tbsp six chili powder 2 tbsp Mrs Dash garlic and herbs red pepper flakes to taste red onion 3 medium tomatoes 5 organic carrots glass of water organic brown rice (I cooked it prior to this meal in organic low sodium broth and a cup of water. I cooked 2 dry cups so I have enough to use throughout the week for an additional 3-4 meals).  4 oz salmon filet, purple potatoes, 0.5 cup egg beaters and half an avocado seasoned with Mrs Dash makes for a great brunch!
All was cooked in my electric skillet. Started with the potatoes as they take longest to get done. Then 15 minutes before they are done, add the salmon, brown quick on both sides and put the lid on it with half a quarter cup of water until done. Plate it up with half an avocado and quickly fry half a cup of egg beaters in the skillet to finish the plate. Enjoy!  As we're no longer allowed to eat fatty foods or processed foods because we are following a low fat/low sodium/low sugar diet, breakfast meats such as bacon or sausage are off the menu as well which is something my husband is having a bit of trouble with.
So I decided to try and create a healthier version for us and see if that is something he can live with. The first few came out a bit bland and not quite what I had in mind but finally it is to both our liking so here is what I do: 16 oz pack of ground chicken makes four 4 oz patties. Use 2 when you're making the egg sandwiches and you can use the other two the next morning if you're following a diet like we are. I add Mrs Dash garlic and herbs and original Mrs Dash, a tbsp of ground fennel seeds, a sprinkle of cinnamon (really not much so be careful with that), red pepper flakes. Mix well and form the patties, brown them in one tbsp of avocado oil. When done put aside on a plate. I then add a cup of eggbeaters mix in the hot skillet and cut in 4 parts when done. Put aside on a plate as well. Lastly I split the muffins and put them face down in the skillet just to warm them through a little as we don't have a toaster. I slice up an avocado, divide in 4 parts so each muffin part has some avocado on it. Then add one egg part on one muffin part, sausage on top, another layer of egg and if you like you could add a spoonful of fresh salsa for flavor and put the other muffin part on top. Or keep them open faced if you prefer that. Ingredients: whole wheat muffins egg beaters avocado Mrs Dash garlic and herbs Mrs Dash Original red pepper flakes ground fennel seeds cinnamon avocado oil 16 oz pack ground chicken   Healthier version of pizza when you have a craving but can’t have the real deal. Bottom is NY Deli low carb wrap, put 1 tbsp of pesto as base instead of tomato purée. Put sliced tomato on top with mozzarella, baby spinach and Mrs Dash garlic and herbs for seasoning. I put it in my electric skillet for 5 minutes until the cheese was melted.
Ingredients: low carb wraps 1 tomato cup baby spinach fresh mozzarella Mrs Dash garlic and herbs basil pesto (1 tbsp per wrap) |
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