Category: Uncategorized

Super excited about this Fall Medley recipe!!! When asked by a HUGE, and I mean HUGE TV show to come up with a Fall recipe, I  was super elated and came up with this delight in a flash!!  Sometimes things don’t always go as planned and the three minute slot got filled up, so the recipe was not used…. but on the bright side, I created something that I never would have though to put together.  I was honored  beyond belief that I was asked , and even though this didn’t make it on national TV, it is here for you to enjoy.  Fall is my favorite time of the year.  I hope you enjoy all the different Fall flavors blended into this very special dish.  As always please feel free to adjust according to your dietary lifestyle.

	Ingredients Serve 5	Cost
1	1 Pkg Apple Chicken Sausage	$3.99
2	1 Honey Crisp Apple	$1.69
3	1 Bag of Diced Butternut Squash	$2.49
4	1/2 Container of Diced Yellow Onions	$0.90*
5	I /2 Can of Wolfgang Puck Butternut Squash Soup	$1.50*
	Total	$10.57 ($2.11per 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	205
Carbs	23.2g
Fats	8.2g
Protein	12.3g
Sugar	11.3g
Fiber	2.9g
	Source: MyFitnessPal

*Ingredients sourced from Trader Joe’s and Giant Eagle

Directions

Step 1: Spray a cast iron skillet with Olive Oil spray then set on M/H.

Step 2: Put half container of diced onions in skillet and start to brown.

Step 3: While the onions  are browning, microwave the squash in the pierced bag for three minutes.

Step 4:  While the squash is in the microwave, peel,  and slice your apple into chunks.

Step 5: Microwave  your apple chunks in a microwave safe bowl for 3 minutes.

Step 6:  While the apple chunks are in the microwave slice up the entire package of chicken sausage into bite size pieces.

Step 7: Add all of the ingredients to your pan, and pour in the half a can of Butternut Squash soup. Put in a dash of Allspice and sprinkle some black pepper. Stir all together and heat through.

Step 8:  Enjoy!

Sometimes recipes happen by accident, such is the case with this one. I thought I bought Zoug, my families favorite spicy dip, but instead I bought a pesto….. hey they are both the same color, honest mistake! Rather than return the wrong purchase, I came up with a nutritious, delicious dish that I am super excited to share with you! Once again, you can swap the chicken out for your favorite vegetarian version. I hope you enjoy this one!

	Ingredients Serve 5	Cost
1	1 Pkg Chicken Tenders	$4.99
2	1 Bag Riced Broccoli	$2.29
3	1/2 Jar Artichokes in water	$1.35*
4	One large roasted red pepper in Jar	$0.67*
5	I container  Kale Pesto	$3.69
	Total	$12.99 ($2.59per 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	308
Carbs	10.8g
Fats	19.2g
Protein	22.8g
Sugar	2g
Fiber	2.8g
	Source: MyFitnessPal

*Ingredients sourced from Trader Joe’s

Directions

Step 1: Spray a cast iron skillet with Olive Oil spray then set on M/H.

Step 2: Put the chicken tenders directly in the pan and cook through

Step 3: While the chicken is cooking, put the broccoli rice in the microwave for about 5 minutes. You can do this directly in the bag if you pierce it a few times.

Step 4: Add half a can of the marinated artichokes with the juice.

Step 5: Cut one large fire roasted pepper into pieces and put in pan.

Step 6: Pour the whole container of pesto into the pan and stir it all up.

Step 7: Heat through and enjoy!

Stuffed Peppers are one of those multicultural dishes that have been popular for generations. So many variations to the recipe, yet the one thing that is usually common is the time it takes to prepare this dish, not to mention the clean up….. ugh! Well, not anymore! You can now enjoy this classic favorite in about 10 minutes from start to finish when you follow the directions below.

What is great about this recipe is that it makes so many portions! I originally used 3 peppers cut in half, but after testing this numerous times, it has been modified so you can use 5 peppers and stuff them generously! The nutritional information is based per pepper half, so keep that in mind when deciding your portion. This recipe can please a crowd or make for an easy meal prep to enjoy all week. It’s simple to modify to suite your lifestyle just by changing the meat ingredient.

	Ingredients  make 10 halves	Cost
1	lb ground meat	$5.49
2	5 peppers	$5.00 ( $1 each for red)
3	1/2 container yellow onions	$0.80*
4	Jar Arrabiata Sauce	$3.29
5	1 bag riced cauliflower	$2.49
	Total	$17.07($1.71 per half)

Nutrition Facts (Per half pepper)
Calories	127
Carbs	9.4g
Fats	4.2g
Protein	11.9g
Sugar	5.8g
Fiber	2.2g
	Source: MyFitnessPal

*Ingredients sourced from Trader Joe’s

Directions

Step 1: Pierce the cauliflower bag and place in microwave for about 4 min.

Step 2: Spray your pan with olive oil spray and add your meat choice and onion to the pan. Break up the meat while cooking.

Step 3: Remove the cauliflower bag from the microwave so you can now add your peppers while the meat continues to brown.

Step 4: Prepare your peppers according to the video tutorial for this recipe found on Youtube. Place all the peppers in the microwave together and cook till soft (about 6 minutes). If you put one in at a time this long they will burn (trust me).

Step 5: While the peppers are in the microwave, pour the bag of cauliflower rice in with the meat and add the sauce. Continue to stir altogether. If you use a low fat meat option, such as the one in this recipe, you do not need to drain your meat.

Step 6: Your peppers should now be soft and ready to stuff with the meat mixture.

Step 7: Enjoy!

I love a good fillet! What I don’t love is the price when I order one. Here is the perfect solution …. make it at home! Trader Joe’s has amazing fillet at under $11 for two fillets!!! Now you can enjoy this protein packed treat every night if you want. I pair it with a delicious mushroom risotto that I mix with fresh spinach in order to add a healthy dose of veggies into the one-pan dinner.

Sometimes it’s nice to get new ideas for dinner, especially when it is proven to be delicious and a time saver. I am here to share my finds with you! They may not be made from scratch, but they are made with love.

	Ingredients Serve 2	Cost
1	1 Pkg Fillet Mignon	$10.85
2	1 Pkg Mushroom Risotto	$2,19*
3	1/2 Bag Fresh Spinach	$1.15*
	Total	$14.19 ($7.10 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	438
Carbs	26g
Fats	25.1g
Protein	13.9g
Sugar	1g
Fiber	1.5g
	Source: MyFitnessPal

*Ingredients sourced from Trader Joe’s

Directions

Step 1: Spray a cast iron skillet with Pam grill spray then set on M/H.

Step 2: Sprinkle salt and pepper on the top of steak while the bottom is searing. After about 4 minutes or so flip the steak.

Step 3: Place the whole bag of Mushroom Risotto that has been defrosted in your fridge into the skillet.

Step 4: Add half bag of spinach to the skillet and wilt.

Step 5: Stir into the risotto. When the steak is done to your liking, place on a plate with a serving of risotto. (Note: there are 3 servings per bag so you should have some left over for lunch)

Step 6: Enjoy!

I love a good Gnocchi recipe, but what I don’t love are all the calories and carbs in traditional potato Gnocchi. Trader Joe’s has a frozen Cauliflower Gnocchi that has less carbs and fewer calories, yet all the flavor, making it a natural for this recipe. After reading the online reviews, I knew I had to come up with a way to make the Gnocchi so that it had the same texture as traditional Gnocchi, and guess what – I found that way!

Watch this video and you too will be able to make perfect Cauliflower Gnocchi every time. I love how the Olive Tapenade gives the sauce a little kick without being overbearing. If you are vegetarian, you can try this dish using a Fig Salami, and if you are Kosher, you can substitute the Turkey Summer Sausage with an all beef kosher salami! This quick and easy recipe can be enjoyed no matter what diet you follow.

	Ingredients Serve 4	Cost
1	1 and 1/2 bags frozen Cauliflower Gnocchi	$4.04*
2	1 Turkey Summer Sausage	$3.99
3	1/2 Carton Mushrooms	$2.00*
4	1/3 Jar Arrabiata Sauce	$1.10*
5	2 T Olive Tapenade	$0.22 *
	Total	$11.35 ($2.84 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	279
Carbs	28g
Fats	10.4g
Protein	13.9g
Sugar	3.8g
Fiber	6.6g
	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: Start browning your Gnocchi. (I don’t follow the directions on the bag – I defrost the Gnocchi the night before in my fridge and DO NOT add any water. Just keep giving little sprays of the olive oil if you think it isn’t sticking. They will brown up and have a nice texture if you prepare them this way.)

Step 3: Peel the casing off the Sausage and slice.

Step 4: Place them in the pan and fry up with the Gnocchi.

Step 5: Put half a carton of mushrooms in the pan and brown.

Step 6: When everything is browned a bit, pour 1/3 jar of sauce in the pan.

Step 7: Put 2 T Olive Tapenade in the pan and mix up.

Step 8: Enjoy!

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!

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!

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!

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 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!