Chicken Fried Rice

I love Chicken Fried Rice, but what I don’t love is the calorie count in the traditional recipe or how long it takes to prepare. So, I came up with a quick and easy version for you to cook along side of me – hope you enjoy it! If you follow a vegetarian diet, you can substitute the chicken with Quorn Chik’n Cutlets, and for my vegan friends, an egg substitute works too. 

Ingredients Serve 4 Cost
1 1 Pkg Natural Chicken Tenders $5.34
2 1 Bag Riced Cauliflower Stir Fry $2.99
3 1 Egg $0.25*
  Total $8.58 ($2.15 per serving)

*Please note: the cost of this items reflects the amount used for this recipe, not the total cost of the package.

Nutrition Facts (Per Serving)
Calories 194
Carbs 8g
Fats 4.4g
Protein 27.8g
Sugar 3.4g
Fiber 2.2g
  Source: MyFitnessPal

*Ingredients sourced from Trader Joe’s

Directions

Step 1: Turn on your range to med/high heat. Spray the pan with a little olive oil spray.

Step 2: Place chicken tenders in the pan and cook according to the directions.

Step 3: Remove chicken from the pan and place on serving platter.

Step 4: Pour the whole bag of defrosted cauliflower rice stir fry into your pan (I recommend putting it in your fridge the night before so it’s defrosted when ready to use).

Step 5: Make a well in the center of the rice.

Step 6: Crack your egg and place in the center of the rice. Put the lid back on the pan, allowing the egg to fry up. Once you see the egg start to cook, start stirring it into the rice, making sure the whole egg has cooked.

Step 7: Place the chicken back on top of the fried rice to warm back up a bit.

Step 8: Enjoy!

Easy Portobello Stuffed Mushroom

Sometimes I come across an item that I really want to try, so I build a recipe around it. That is how I came up with this AMAZING recipe! I saw a can of Giant Baked Cannellini beans and thought, “I bet I can make an amazing vegetarian dish out of this.” I really think you will enjoy this one! It’s loaded with fiber, which is great for my fellow Weight Watchers as it allows you to bring the carb count down by subtracting the fiber from the carbs. Nutritionally, it has everything you’re looking for to make it a healthy meal of choice.

*Please note: the cost of these items reflects the amount used for this recipe, not the total cost of the package. 

Ingredients Serve 2 Cost
1 One Package Portabello  Fresh $2.79
2 1/3 Container diced yellow onions $0.60 *
3 Can of Giant Baked Beans $1.99
4 1/4 C Shredded Pepper Jack Cheese $0.33 *
Total $5.71 ($2.85 per serving)
 

Ingredients sourced from Trader Joe’s

Nutrition Facts (Per Serving)
Calories 282
Carbs 31g
Fats 10.5g
Protein 16g
Sugar 4g
Fiber 11.5g
  Source: MyFitnessPal

Directions

Step 1: Clean your mushrooms by removing the stem with a knife and carefully removing the black gills by and scooping them out with a spoon. Clean the back of the mushroom with a wet paper towel and then score it (i.e. make a little ‘X’ in it with a knife).

Step 2: Set your range heat to Med and spray your pan with a little butter spray.

Step 3: Place your mushrooms score side down in the pan and cover.

Step 4: Pour the diced onions in the same pan along with the can of Cannellini Beans and allow to simmer while mushrooms soften.

Step 5: Check mushrooms and flip over until they are soft. It takes about 5 minutes total for them to get soft.

Step 6: Flip the mushrooms back over and stuff them directly in the pan. Then sprinkle with half of the cheese.

Step 7: Enjoy!

Avocado Fish Tacos

I am super excited about this recipe – it’s sooooo amazing! It’s so good that you’ll want to make this one often and even without a taco shell altogether. There is just enough avocado to make it taste great without adding too many calories, and the tasty taco sauce… well let’s just say you will be putting it on your chicken and burgers, dipping fries in it – the list goes on! Trust me, it’s that good.

Remember the half bag of cabbage left over from the Unstuffed Cabbage? Well guess what…you can use that up in this recipe! What I like to do is come up with dishes that make use of the items that are already in your fridge.  Don’t worry, we will put that tarter sauce and salsa to good use in no time!

*Please note: the cost of these items reflects the amount used for this recipe, not the total cost of the package. 

Ingredients Serve 4 Cost
1 1 box Mahi Mahi Burgers $6.99
2 1/2 bag Shredded Cabbage $0.84*
3 Trader Joe’s Tarter Sauce $0.25*
4 Trader Joe’s Chunky Salsa $0.10*
5 1/2 Avocado $0.69 *
  Total $8.87 ($2.22 per serving)

Ingredients sourced from Trader Joe’s

Nutrition Facts (Per Serving)
Calories 187
Carbs 6g
Fats 11.1g
Protein 15.9g
Sugar 2.4g
Fiber 2.2g
  Source: MyFitnessPal

Directions

Step 1: Turn on your range to med/high heat. Spray the pan with a little olive oil spray.

Step 2: Place fish burgers in the pan and cook according to the directions.

Step 3: Cut your avocado in half. Place half in a bowl and cut into chunks.

Step 4: Mix 2T of tarter sauce and 2T of chunky salsa together.

Step 5: When the fish patties are done, remove from the pan. Empty the 1/2 bag of cabbage into the pan and cover, allowing the cabbage to soften.

Step 6: While the cabbage is softening, cut the fish patties on a cutting board. Then transfer the fish to the bowl containing the avocado chunks.

Step 7: Once the cabbage is nice and soft, place it in the bowl with the rest of your ingredients.

Step 8: Pour the tasty taco sauce over the contents of the bowl and give it a good stir.

Step 9: Enjoy!

Eggplant Parmesan Over Zucchini Noodles

My easy to prepare version of a classic favorite is so easy, you will want to make it on a regular basis! Since the eggplant is already breaded, clean up is a breeze, making this recipe a real winner. You can also change things up by putting a layer of fresh spinach under the eggplant, in place of the zucchini, or by adding sliced mushrooms over the eggplant.

*Please note: the cost of these items reflects the amount used for this recipe, not the total cost of the package. 

Ingredients Serve 5 Cost
1 One Small Zucchini $0.79
2 Eggplant Cutlets (full box) $2.49
3 Organic Marinara Sauce $2.49
4 3 Slices Part Skim Mozzarella Cheese $0.99 *
5 2 T Shredded Asiago three cheese blend $0.21 *
  Total $6.97 ($1.39 per serving)

Ingredients sourced from Trader Joe’s

Nutrition Facts (Per Serving)
Calories 189
Carbs 20.2g
Fats 8.6g
Protein 5.2g
Sugar 3.6g
Fiber 2.4g
  Source: MyFitnessPal

Directions

Step 1: Turn on your range to low heat. Spray pan with a little olive oil spray.

Step 2: Make your zucchini spirals over the pan (you can also use pre-made spirals).

Step 3: Defrost the eggplant in your microwave while doing Step 2.

Step 4: Place the defrosted eggplant in the pan over the zucchini noodles.

Step 5: Pour the whole jar of marinara sauce over the eggplant.

Step 6: Cut three slices of mozzarella cheese in half and place in the pan over the eggplant.

Step 7: Sprinkle the asiago cheese mix over the pan.

Step 8: Enjoy!

Chicken Sausage with Peppers and Onions Over Carrot Noodles

Chicken Sausage with Peppers and Onions is not only nutritious and delicious, it is also a beautiful meal to serve for your family and friends! The colors of the peppers, combined with the bright orange carrots, make it appealing to even the pickiest of eaters. It is so easy to make and just as easy to clean up, because the sausage is already cooked so you are essentially just heating it up in one pan.

You can also make so many variations of this meal just by changing up the ingredients – use zucchini spirals or real pasta if you prefer. The sausage I use in this recipe is my go-to, but with so many different varieties out there, you can pick one that’s your favorite! I have also made this dish with mushrooms, a can of roasted red peppers, and a jar of artichoke hearts.  I love to change things up a bit so it’s a little different every time!

Ingredients Serve 5 Cost
1 Roasted Garlic Chicken Sausage $3.99
2 1/3 container Diced Yellow Onions $0.60
3 Melange-a-Trois Bell Peppers $1.99
4 Carrot Spirals $2.99
  Total $9.57  ($1.91 per serving)

*Ingredients sourced from Trader Joe’s

Nutrition Facts (Per Serving)
Calories 166
Carbs 14g
Fats 6.8g
Protein 12.1g
Sugar 5.4g
Fiber 2.6g
  Source: MyFitnessPal

Directions

Step 1: Turn your range to med/high heat. Spray pan with a little olive oil spray.

Step 2: Place all five chicken sausages directly in the pan. Using a fork and a knife, start cutting up the sausage into bite size pieces.

Step 3: Place the whole bag of peppers and the onions into the pan. Using your fork, mix them up together.

Step 4: Once the sausage starts getting heated through, add your carrot spirals.

Step 5: Enjoy!

Unstuffed Cabbage in 5 Minutes

Unstuffed Cabbage is one of my all-time favorite go-to dishes when I want something quick, simple and low in calories! I love that it is so versatile – you can substitute the ground beef with ground chicken or turkey, or even make it a vegetarian delight using a TVP protein such as Morning Star Grillers Recipe Crumbles. Sometimes, I like to jazz it up by adding sliced mushrooms, peppers or riced cauliflower. And the best part – you can make it all in one pan for easy clean-up!

Ingredients Serve 4 Cost
1 Ground Beef (90% lean, 10% fat) $6.49
2 1/3 container Diced Yellow Onions $0.60
3 1/2 bag Shredded Green Cabbage $0.85
4 Arrabiata Sauce $3.29
  Total $11.23  ($2.80 per serving)

*Ingredients sourced from Trader Joe’s

Nutrition Facts (Per Serving)
Calories 144
Carbs 5.6g
Fats 7.2g
Protein 11.9g
Sugar 3.5g
Fiber 0.6g
  Source: MyFitnessPal

Directions

Step 1: Place the ground beef along with the onions in your pan. The oil from the meat will brown up your onions!

Step 2: Use a fork or chopping utensil to separate the meat while it is browning.

Step 3: Once all the meat is cooked through (should take about 5 minutes on the stove top with med/high heat) add the cabbage and jar of sauce.

Step 4: Give it a quick stir and cover for a few minutes until cabbage is soft.

Step 5: Enjoy!