Month: September 2019

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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!

 

 

 

 

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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!

 

 

 

 

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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!

 

 

 

 

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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!

 

 

 

 

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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!

 

 

 

 

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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!

 

 

 

 

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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!

 

 

 

 

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Fig Bowl Recipe

 

Bowls are all the craze.  Sometimes what you think is a healthy bowl, isn’t really that healthy.  They can be packed with more calories, than some people eat in a day.  This on the other hand is a very healthy bowl with under 200 calories.  Since the base is cauliflower rice, I added yummy toppings that will fill you up, yet not weigh you down.  This dish is just as good hot as it is cold, so if you are one to meal prep you can make four bowls and grab one to go with you.

 

Ingredients serves 4 Cost
1 1 bag of frozen riced cauliflower $2.99
2 6 Tsriracha  bbq sauce $0.40*
3  4T diced white onions $0.50*
4 4 fresh mission figs $2.09*
5 4T crumbled feta cheese $0.50*
  Total $6.48 ($1.62 per bowl)

 

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

 

Nutrition Per Serving
Calories 174
Carbs 25.6g
Fats 5.1g
Protein 7.2g
Sugar 19g
Fiber 4.2g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Defrost your cauliflower rice in the microwave and fluff it a bit.

Step 2:  Spray a pan with a little bit of olive oil spray and put your onions into a fry pan that is set to m/h.  You want to take the bite out of the onions so they are not so strong, you don’t want to cook them all the way.

Step 3:   While you are cooking the onions it is a good time to chop up your figs. Add the diced figs and onions to the rice.

Step 4:  Stir in the bbq sauce, and top with some crumbled feta cheese.

Step 5:  Enjoy!

 

 

 

 

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Fish Tacodilla

What do you get when you mix a taco with a quesadilla?  A TACODILLA! Cooking at home gives you the power to exercise self control.  I don’t know about you but I can’t go to a Mexican restaurant and eat just 5 chips.  Once that bowl comes out it’s all over.  Then your meal comes… you’re not really hungry, but you ordered it, so you have to eat it, and it is so good that you finish it. I know you are shaking your head in agreement. So next time you are craving a good quesadilla, or a Taco, grab your laptop and cook a Tacodilla with me. ( This one is pretty large so it is meant for sharing)

 

Ingredients serves 2 Cost
1 3 frozen fish sticks Trader Joe’s $0.80*
2 Extra large quesadilla $0.40*
3  shredded romaine lettuce $0.50*
4 shredded Mexican cheese $0.60*
5 trader joes tarter sauce $0.50*
  Total $2.80 ($1.40 per serving)

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

 

Nutrition Per Serving
Calories 222
Carbs 21.4g
Fats 10.9g
Protein 8.5g
Sugar 0.8g
Fiber 0.8g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Place a large tortilla in a fry pan that has been sprayed with olive oil.  (m/h setting)

Step 2:  Place 3 defrosted frozen fish sticks in the center of the tortilla. (they are fully cooked I like to defrost in my fridge over night)

Step 3:  Add some lettuce and shredded cheese

Step 4:  Cover the tortilla with the other half so it makes a half moon shape. ( shown in video)  cover pan with a lid and then spray the top before you flip over to cook the other side.  When you remove from the pan cut the serving in half to make two servings, and use the tarter sauce as a dipping sauce.

Step 5:  Enjoy!

 

 

 

 

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Fiesta Sausage Salad Recipe

 

Ever have one of  those nights that you don’t want to cook, because just the thought of bending down and taking out a fry pan is exhausting?  So you contemplate having a bowl of cereal or ordering a pizza?  This recipe will save you !  No mess, no fuss, no cooking!  That’s right you heard me NO cooking.  And, are you ready for the bonus…… this makes a great go to dish when you are asked to bring something to your next pot luck.  This is a take on the corn dip recipe that is so popular, except,  I turned it into a complete meal for you.

 

Fiesta  Sausage Salad 6 Cost
1 1 package jalapeño chicken sausage $2.99
2 bag of fiesta corn (Trader Joe’s freezer section) $1.99
3  1/2 C fresh cilantro $0.50*
4 1 container diced onions $1.99*
5 1 can of drained black beans $1.99*
  Total $0.87per taco)

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

 

Nutrition Per Serving
Calories 198
Carbs 22.2g
Fats 6.3g
Protein 13.7g
Sugar 6.2g
Fiber 5.7g
Source: MyFitnessPal

*Ingredients found at Trader Joe’s

Directions

Step 1:  Cut up all the sausages into bite size pieces and microwave until warm. ( time will depend on your microwave 3 minutes works on mine.)

Step 2:  Empty a bag of fiesta corn into a bowl and microwave, add the sausage to the bowl.

Step 3:  Add the diced onion to the bowl, and a bunch of the fresh cilantro. ( The Trader Joe’s brand is pre washed in a package so it is ready to add, if you buy bulk from another grocer make sure to wash and dry)

Step 4:  Drain and rinse your black beans, and add to the salad.  Mix through.

Step 5:  Enjoy!