Buffalo Chicken Alfredo Pizza.

1 ezekiel prophet pocket,

4 oz chicken breast,

1/4 reduced fat mozzarella,

1/4 cup light Alfredo,

2 tbsp bolthouse yogurt blue cheese

hot sauce

Per Serving: C28 F12 P47 Fb4

Crunchy Chicken Salad

10 oz chicken breast,

4 oz plain non fat Greek yogurt,

1 tbsp olive oil mayo,

1 oz raw almonds chopped,

3 large celery stalks chopped,

pepper and garlic to taste.

Makes 4 servings Per serving: Cal-167 carbs-4.4g fat-8g protein 20g

Spaghetti Pie. Per serving: 304 calories 25g carbs 11g fat 25g protein. Makes 8 servings.

1 package Jennie O turkey sweet Italian sausage casings removed,

1 can no salt added tomato sauce

1 can no salt diced tomatoes

2 cups spinach.

Throw all that together in one pan .

Then cook 1/2 box whole wheat spaghetti and mix that with 1/2 cup eggbeaters and 1/3 cup Parmesan cheese. Press that into a greased pan.

Then mix 1 cup plain non fat Greek yogurt with one sautéed onion and spread  over the noodles. Spoon the meat sauce over the noodle/yogurt layers. And top with 3/4 cup reduced fat mozzarella and 1/2 cup reduced fat Colby jack. Bake at 375 until cheese is bubbly. 

Slow Cooked Flank Steak

 Flank Steak. I slow cook it with peppers, onions, cilantro and mushrooms. Seasoned with garlic and cumin. So juicy and lean and full of flavor. We love it on nachos, in quesadillas, over roasted potatoes, etc etc. C2 F4 P17 per serving (1 steak makes about 8 servings)


sweet Italian Jennie O turkey sausage-a whole container,

One can no salt added tomato sauce,

one can no salt added diced tomatoes ,

two thirds of a cup fat-free cottage cheese,

three sheets of spinach no boil lasagna noodles ,

half a cup of shredded Parmesan cheese

,2 cups of kale chopped,

one container of portobello mushrooms chopped

,and one bag of low-fat shredded mozzarella cheese.

Makes 6 large servings C33 F20 P37 Fb2


1lb extra lean ground beef,

1lb ground chicken,

2 cans gluten free chicken noodle soup (broth drained off)

1/2 cup egg beaters,

1 cup shredded carrots,

1 can no salt added garbanzo beans drained and puréed smooth,

2 tbsp ketchup.

Mix and bake in loaf pan at 400 until internal temp reaches 160. Makes 8 servings.

C18 F14 P28 Fb 4 per serving


Oat and Cottage Cheese Pancakes

1 egg white

1/2 cup rolled oats

1 cup fat free cottage cheese

Blend all ingredients together.

Pour into heated pan.

Cook until golden.

Makes 3 pancakes

C36 F3 P36 Fb 5 per 3 pancakes



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