Spaghetti Squash Pad Thai

Love Pad Thai, but cutting down on carbs?  No problem, I got your back, or stomach for that matter.  Swapping out the noodles for spaghetti squash saves you calories, and carbs without compromising on taste.  it is also a great way to sneak in another veggie for your family.

Ingredients serves 4 Cost
1 1 spaghetti squash $1.99
2 1lb chicken breast tenders $7.49
3  4T soytaki sauce from Trader Joe’s $0.58
4 1 bag frozen oriental vegetables (no sauce) $ 2.49
5 1T chopped peanuts (optional)
  Total $12.55 ( $3.14 per serving)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Bowl
Calories 254
Carbs 20.4g
Fats 11.7g
Protein 19.5g
Sugar 8.8g
Fiber 2.8g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Spray a non stick skillet over m/h heat with coconut oil spray( or spray of your choice.) Place the chicken tenders in the skillet and fry, turn when one side is done.

Step 2:  While you are browning your chicken tenders, pierce a whole spaghetti squash with a fork and microwave for 6 minutes to make it easy to slice in half, once halved, place back in the microwave for an additional 6 minutes covered with a microwave safe lid.

Step 3:  Add the full bag of oriental vegetables to the chicken, I like to have my bag defrosted so they  cook quicker.  Stir in 4T of the soyvaki sauce.

Step 4:  cut each of the squash in half so that you get four servings, take a fork and turn the squash into spaghetti, now spoon some of the mixture into each portion of the spaghetti squash. (photo can be found on my instagram), sprinkle with some peanuts(optional).

Step 5:  Enjoy!

 

 

 

 

Big Mac In A Bowl

 

One of my favorite memories from growing up was waiting for my father to bring home McDonalds, every Sunday for lunch.  These were the days before self phones, so I would wait patiently for my beloved Big Mac. Fast forward to present day, I still love a good Big Mac, but I don’t love all the calories, not so easy to burn as we get older.  Here is a great recipe when you crave something naughty, but want to be good.  This really tastes just like in a Big Mac… but in a bowl.

 

Ingredients serves 4 Cost
1 1lb 4% fat ground beef $5.99
2 1/4c shredded mild cheddar cheese $0.75*
3 4T Trader Joes tartar sauce $1.00*
4 4T ketchup $0.58*
5 1c shredded iceberg lettuce $1.99
6

7

 

4T Diced onion

4 kosher dill pickles ( Bubbies Brand)

Total

$0.80*

$1.49*

$12.60( $3.15 per serving)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Serving
Calories 254
Carbs 14g
Fats 13.8g
Protein 15.5g
Sugar 8.5g
Fiber 1g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Brown your ground beef in a fry pan set on m/h.

Step 2:   Mix the tarter sauce, and ketchup in a bowl to use as your special sauce.

Step 3:   chop your pickle

Step 4:  Divide the ingredients up so you can make 4 bowls. Once you add to bowls top with sauce.

Step 5:  Enjoy!

 

 

 

 

Two Course Gourmet Meal In Under 5 Minutes

 

I have read numerous times that by the time you are 30 you should know how to cook at least one two course meal that will impress guests.  What about if I could show you how to cook that meal in under 5 minutes? Sound too good to be true?  It’s not with Min Dins.  After over 30 years of cooking home made meals most every day, I have figured out, just about every short cut, and now I am sharing all of my secrets with you.   Next time you want to wow your family and or friends with your culinary skills, whip up this tasty duo,  it will be our little secret just how easy it is.

Ingredients serves 4 Cost
1 1lb chicken breast tenders $6.49
2 1 bag mushroom risotto frozen $2.99
3 4T fig spread $080
4 1 bag washed baby arugula  

$2.99

5

6

7

4 peach halves from a jar

buratta cheese ( One container from Trader Joe’s)

Fat Free balsamic vinegar dressing

$0.90

$2.99

$2.99

 

 

Total  

$20.15/$5.03 per serving

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Serving                                                                             Salad/Main
Calories 105/247
Carbs 2/32.8
Fats 7/3.4
Protein 5/18.8
Sugar 2/13.8
Fiber 0/1.8
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Spray a pan with a little olive oil spray, on m/h heat start cooking your chicken breast tenders.  They cook fast so make sure to watch and turn them as needed.   You can defrost your risotto on your counter top so you don’t have to add water to it or anything, and then microwave it so it is hot for about 2 or 3 minutes.

Step 2:   While your chicken is cooking, now is a good time to put together your salad.  Place a whole bag of washed baby arugula in a bowl.  Put four peach halves right from the jar on the salad, place some burrata cheese balls on the salad and then drizzle with  fat free balsamic dressing.  So easy your salad is done!!

Step 3:   Your chicken should almost be done by now, so now is a good time to add some fig spread to the top of the chicken pieces and cover the pan for a minute or so.

Step 4:  Pour the risotto bag onto a pretty serving platter, and place the chicken strips over the top laying them across the whole thing. ( check out my instagram  for a beautiful photo.)

Step 5:  Enjoy!

 

 

 

 

Indian Chicken Thigh Recipe

I know it isn’t Crocktober yet, but here is  a crockpot teaser for you.  Crockpots are game changers when it comes to quick and easy meals.  You can put all your ingredients in and forget about it for the next 5-8 hours, not to mention how wonderful your house will smell.  This recipe starts off in the crock pot, but I find it easier to finish it off right on your stove top.  Making chicken thighs in a crockpot will become your favorite way to prepare them, as they are fall apart soft, never dry and just plain yum.

Ingredients serves 4 Cost
1 1lb boneless skinless chicken thighs $7.89
2 1/4/c Thai yellow curry sauce ( Trader Joe’s) $0.75*
3 1 jar roasted red peppers $1.99
4 1 bag frozen riced cauliflower $2.49
  Total $13.12( $3.28 per serving)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Serving
Calories 185
Carbs 5.2g
Fats 8.8g
Protein 19.8g
Sugar 2.8g
Fiber 1.8g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  In the A.M put a package of boneless chicken thighs into a crockpot turned on high and let cook for 5 hours. ( I spray my crockpot with a bit of olive oil spray first so nothing sticks.)  If you happen to be home and you want to add the remaining ingredients into your crockpot the last hour of cooking feel free. Otherwise jump to step 2

Step 2:   Defrost your cauliflower in the fridge the night before so that your house doesn’t smell from defrosting it in the microwave.  Spray your fry pan with a  bit of olive oil spray. Pour the riced cauliflower into fry pan on your stove set to m/h heat.

Step 3:   Place your chicken thighs on top of the cauliflower rice.

Step 4:  Drain the roasted red peppers, and place on top of the chicken thighs.  Pour 1/4 c of the Thai curry sauce on top, and cover with a lid to warm up.

Step 5:  Enjoy!

 

 

 

 

Delicious Easy Tilapia Recipe

I often find that I shy away from cooking fish at home.  I don’t know why it is so intimidating, I think I convinced myself that fish only tastes good at a restaurant.  When I saw these fresh Asian vegetables already cut up at Trader Joe’s, I knew I had to face my fears and create a simple yet delicious fish recipe to make at home. After all I don’t think you will ever find a tilapia dish at a restaurant for under $4 per serving.

Ingredients serves 3 Cost
1 1 container fresh Asian vegetables $4.79
2 2 frozen Tilapia  Fillets $5.99
3 6T Soyaki sauce from Trader Joe’s $0.65*
  Total $11.43( $3.81 per serving)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Serving
Calories 168
Carbs 17g
Fats 3.5g
Protein 17g
Sugar 10g
Fiber 2g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Microwave the Asian vegetables until tender around 4 minutes

Step 2:  Spray a pan with some olive oil spray and put the tender vegetables into the pan. Set heat at m/h.

Step 3:   Defrost your tilapia fillets in the fridge overnight so that they cook up very fast.

Step 4:  Place the fillets directly on top of the veggies, and pour the soyaki sauce over top.  Cover and cook for about 5 minutes till the fish is cooked through.

Step 5:  Enjoy!

 

 

 

 

Mock Stuffed Shells

 

Back before this low carb movement, I loved stuffed shells! I will admit I hated stuffing them.  Such a tedious task of boiling them, and always  burning my fingers as I tried to stuff each one with just the right amount of cheese.  Then it dawned on me…. why not try to stuff the same ingredients, into half a squash.  Saves on the carbs, and the burnt fingers.  Delicious, and genius if I don’t say so myself.

 

Ingredients serves 1 Cost
1 1/2 a yellow squash $0.45*
2 1 ounce of low fat ricotta cheese $0.25*
3  2T marinara sauce $0.25*
4 2T Italian blend cheese $0.25*
Total $1.20

 

* Price  roughly reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Serving
Calories 176
Carbs 10.3g
Fats 9.7g
Protein 14.9g
Sugar 6.5g
Fiber 2.7g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Cut a long thin yellow squash in half length wise.  Take a spoon and scoop out the seeds.  Place in the microwave with a cover and microwave for about 4 minutes, or until soft ( depending on your oven)

Step 2: When it is done place the ricotta cheese inside.

Step 3:   Top with the marinara sauce.

Step 4:  Sprinkle with the Italian cheese blend, and then microwave it covered for about 30 seconds until the cheese melts.

Step 5:  Enjoy!

 

 

 

 

Eggplant Beef Over Sweet Potato’s

What is so great about this recipe is that there are only 3 ingredients!  That means 3 things !! 1, you are sure to remember what is on your shopping list, 2, you won’t need help carrying your bags, and 3, the price will be so low because you are only buying 3 items!  When you need a gourmet dish that, is easy to prepare, or when you just want to treat yourself, and or your loved ones  to something special this one is for you.

Ingredients serves 4 Cost
1 1 container eggplant with tomato and onions $1.99
2 1 lb lean ground beef $5.00
3  2 sweet potatoes $2.00
  Total $8.99 ($2.25 per serving)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Serving
Calories 300
Carbs 14.6g
Fats 11.1g
Protein 25.8g
Sugar 4g
Fiber 4g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Microwave 2 whole sweet potato’s for about 8 minutes with a microwave cover over the potatoes.

Step 2: While potatoes are cooking spray a pan with some olive oil spray, and start to fry up your ground beef, breaking it apart as you are cooking.

Step 3:   When the beef is done put the can of eggplant into the beef and stir to mix together.

Step 4:  Cut each sweet potato in half place a fourth of the mixture  over each sweet potato.  You can serve them all together on a long serving dish or plate each individually .

Step 5:  Enjoy!

 

 

 

 

Sushi In A Pan

Making sushi at home can be challenging. Not anymore with this easy sushi in a pan recipe.  You get all the flavor of a salmon cream cheese roll , in an easy to make pan.  I found some great roasted seaweed at Trader Joe’s that makes  the perfect base for this recipe.  Next time you are craving some sushi, try this easy version you can make at home.

Ingredients makes 9 squares Cost
1 1 bag organic riced cauliflower $1.99
2 container of onion and chive cream cheese $1.99
3  pastrami style smoked  salmon ( use enough to cover 8×8 pan) $4.00*
4 organic roasted seaweed with sea salt $ 0.50*
  Total $7.98 ( $0.89 per square)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Bowl
Calories 102
Carbs 4.5g
Fats 8.4g
Protein 3.7g
Sugar 1.8g
Fiber 0.8g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Let the riced cauliflower defrost in your fridge overnight.

Step 2:  Put the whole bag into a bowl, and mix with a whole container of the cream cheese.

Step 3:   Line an 8×8 pan with the seaweed squares, covering the bottom of the pan completely.

Step 4:  Spread the cream cheese mixture on top of the roasted seaweed, and then top with the salmon pieces.  Cut into 9 squares.

Step 5:  Enjoy!

 

 

 

 

Bean and Cheese Burrito Bowl

 

I have been getting requests to create  another bowl recipe!   Since I have  gotten a lot of positive feedback from our lower calorie Mexican dishes, I decided to combine the two and bring you a Mexican bowl.   Trader Joe’s has amazing refried beans that are already mixed with salsa, saving on the cost of having to buy both.  Using riced broccoli, will save you carbs, and calories. This one is a winner, and I know you will love it for dinner!

Ingredients serves 4 Cost
1 1 can refried beans with salsa $1.99
2 1/2 container diced white onions $1.00*
3  1 bag or riced broccoli $2.29
4 4 T shredded Mexican cheese blend $ 0.50*
5 4 T light sour cream $.050*
  Total $6.28 ( $1.57 per bowl)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Bowl
Calories 174
Carbs 19.8g
Fats 6.5g
Protein 9.2g
Sugar 4g
Fiber 5.2g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Open the refried beans and place in a fry pan over m/h heat that has been sprayed with a little bit of olive oil spray.

Step 2:  Add some diced onions and stir them together while they heat up.

Step 3:   While you are heating up the beans, microwave the riced broccoli, you can do this right from the bag

Step 4:  Divide the broccoli into four bowls as the base of your bowl, add some bean mixture to each bowl. Sprinkle with shredded cheese, and top with some sour cream

Step 5:  Enjoy!

 

 

 

 

3 Minute No Cook Mexican Pizza Recipe

I bet you would never believe that  you could make a pizza in under 3 minutes, with only 3 ingredients, without cooking it!  Well you can, and this video will prove it to you.  It is quick, easy, kid friendly, and yum.

Ingredients serves 6 Cost
1 Broccoli kale pizza crust $2.99
2 3TPico Sauce $0.40*
3   1/3 c Mexican Cheese Blend $0.50*
  Total $3.89 (0.64 per slice)

 

* Price reflects amount used in recipe ingredients sourced from Trader Joe’s

 

Nutrition Per Slice
Calories 122
Carbs 15g
Fats 4g
Protein 7.2g
Sugar 0g
Fiber 0g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Defrost your pizza crust completely before you use it.

Step 2:  Place the crust directly on the dish that comes with your microwave

Step 3:   With a slotted spoon use about 3T of fresh pico sauce from Trader Joe’s make sure that you are not getting too much liquid on the crust.

Step 4:  Sprinkle with shredded Mexican blend cheese and microwave for about 2 minutes or as long as it takes your microwave to melt the  cheese.  Let it set for a minute or two before you slice with a pizza cutter.

Step 5:  Enjoy!