Egg Mushroom Kale Skillet

Serves: 2-4 servings
Preparation + Cooking time: 15 minuets
Meal Type: / Low Carb High Fat
Source: www.mushroominfo.com

Ingredients:

• 1 tbs olive oil
• 2 cups sliced mushroom
• ½ medium onion sliced
• 2 gloves garlic , diced
• I red pepper, deseeded and sliced
• 2 cups chopped fresh kale
• 3 eggs
• Salt and pepper , to taste

Instructions:

• Preheat olive oil into skillet over medium heat on the stove . add in mushroom, onion, and garlic and sauté until slightly tender , about 3 minutes
• Add in red pepper and kale sauté another 3 minutes .
• Depress three areas within in the ingredients with the back of wooden spoon and crack an egg into each of the depression.
• Place in the pre heated oven the ingredients oven and cook until the has reached your preferred amount of doneness , 3- 5 minutes .. add salt and pepper , to taste.

Asparagus and Radish Sauté

Serves: 8 servings
Preparation + Cooking time: 45 minuets
Meal Type: / Low Carb High Fat
Source: www.myrecipes.com

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 5 large shallots, sliced thinly lengthwise through the root
• 2 pounds fresh asparagus, ends trimmed, cut on diagonal into 2-inch pieces
• 1 bunch small radishes (about 8 oz.), trimmed, thinly sliced
• 1 packed tsp. finely grated lemon zest
• 1 tablespoon unsalted butter
• Salt and pepper
• Juice of 1/2 lemon

Instructions:
• Warm oil in a large nonstick skillet over medium-high heat. Add shallots and cook, stirring frequently, until wilted, about 5 minutes. Add asparagus and continue to cook, tossing frequently, until asparagus is crisp-tender, 5 to 7 minutes longer.
• Add radishes, lemon zest and butter to skillet; season with salt and pepper. Cook, stirring often, until radishes are just warmed through, about 1 minute. Squeeze lemon juice over and toss again. Season with additional salt and pepper, if desired. Serve immediately.

Chicken-Orzo Soup

Serves: 4 servings
Preparation + Cooking time: 45 minuets
Meal Type: / Low Carb High Fat
Source: www.myrecipes.com

Ingredients:

• 1 (32-ounce) container fat-free, less-sodium chicken broth, divided
• 1/2 cup uncooked orzo
• 2 teaspoons olive oil
• 2/3 cup coarsely chopped carrot
• 1/2 cup coarsely chopped celery
• 1/2 cup chopped onion
• 3/4 pound skinless, boneless chicken breasts, cut into 1/2-inch cubes
• 1 1/4 cups water
• 3 fresh parsley sprigs
• 1 fresh thyme sprig
• 4 cups fresh baby spinach
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Instructions:
• Bring 1 3/4 cups broth to a boil in a medium saucepan. Add orzo; cook 10 minutes or until done. Drain.
• 2. While orzo cooks, heat a large saucepan over medium heat. Add oil to pan; swirl to coat. Add carrot, celery, onion, and chicken; cook 3 minutes, stirring constantly. Stir in remaining 2 1/4 cups broth, 1 1/4 cups water, parsley, and thyme; bring to a boil. Reduce heat; cover and simmer 10 minutes or until vegetables are tender. Discard herb sprigs. Add orzo, spinach, juice, salt, and pepper; simmer 1 minute.

Lentil-Barley Soup

Serves:6 servings
Preparation + Cooking time: 45 minuets
Meal Type: / Low Carb High Fat
Source: www.myrecipes.com

Ingredients:

• 2 teaspoons canola oil
• 1 cup sliced leek
• 3 cups organic vegetable broth
• 1 cup water
• 3/4 cup beer
• 1 cup chopped carrot
• 1 cup chopped celery
• 1/2 cup chopped parsnip
• 1/4 cup chopped celery leaves
• 1/4 cup chopped fresh dill
• 1/4 cup uncooked pearl barley
• 1/2 teaspoon black pepper
• 1/4 teaspoon dried thyme
• 2 bay leaves
• 1/2 cup dried lentils
• 1/8 teaspoon salt

Instructions:
• Heat oil in a Dutch oven over medium-high heat. Add leek to pan; sauté 2 minutes. Add broth, 1 cup water, and beer; bring to a boil. Add chopped carrot and next 8 ingredients (through bay leaves); return to a boil. Cover, reduce heat, and simmer for 15 minutes. Stir in lentils; cover and cook 30 minutes. Discard bay leaves.
• Place 1 1/2 cups broth mixture in a blender. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return pureed mixture to pan, and stir in salt. Return mixture to a boil; cover, reduce heat, and simmer 10 minutes or until thoroughly heated, stirring occasionally.

Barley and Beef Soup

Serves:6 servings
Preparation + Cooking time: 45 minuets
Meal Type: / Low Carb High Fat
Source: www.myrecipes.com

Ingredients:

• Cooking spray $
• 2 cups chopped onion (about 1 large) $
• 1 1/2 cups chopped carrot (about 4 medium) $
• 1 cup chopped celery (about 4 stalks) $
• 1 (17-ounce) refrigerated beef roast au jus
• 5 garlic cloves, minced $
• 1 cup uncooked pearl barley
• 5 cups fat-free, lower-sodium beef broth $
• 2 cups water
• 1/2 cup tomato puree $
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper $
• 2 bay leaves

Instructions:

• Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, carrot, and celery to pan; cook 5 minutes, stirring occasionally.
• While vegetables cook, heat roast beef according to package directions; drain, discarding drippings. Chop beef into 1-inch pieces.
• Stir garlic into vegetables; cook 30 seconds. Stir in beef, barley, and remaining ingredients. Bring to a boil; cover, reduce heat, and simmer 40 minutes or until barley and vegetables are tender, stirring occasionally. Remove and discard bay leaves.

Quick Ranch Tomato and Lettuce Lunch

Serves: 2 servings
Preparation + Cooking time: 5 minutes
Meal Type: / Low Carb High Fat
Source: www.sparkrecipes.com

Ingredients:

  • Iceberg Lettuce 1 Slice about 1″
  • 2 tbsp Ranch Dressing, Tuscan Garden
  • Sprinkle of mesquite seasoning
  • 1 pear tomato

Instructions:

  • Slice 1″ thick off the side of a head of lettuce, (I just weighed it in grams after cut off) lay it down flat, cover with 2 tbsp of Aldi’s Ranch Dressing(regular), sprinkle with Weber “Smokey Mesquite Seasoning” then slice 1 pear tomato in about 1/4″ slices lay them on top of dressing and seasoning and enjoy!

Chicken lunch wrap

Serves: 2 servings
Preparation + Cooking time: 8 minutes
Meal Type: / Low Carb High Fat
Source: www.sparkrecipes.com

Ingredients:

  • 1 chicken strip
  • 1 tortilla
  • .25 cup shredded cheddar cheese

Instructions:

  • Cook chicken strip ahead of time. Warm tortilla so it wraps around the chicken strip. Add quarter cup of shredded cheese.
  • At lunch heat in microwave for a minute or less.
  • Makes one serving.

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Mushroom Lunch

Serves: 2 servings
Preparation + Cooking time: 1 hr minutes
Meal Type: / Low Carb High Fat
Source: www.sparkrecipes.com

Ingredients:

• Onions
• Mushroom
• Kale
• Spinach
• Olive oil
• Salt and pepper
• Romano cheese
• Quinoa
• Vegetable stock

Instructions:

• Saute onions in olive oil until just starting to soften, add quartered mushrooms and saute until starting to brown, add spinach and kale and salt and pepper to taste. Meanwhile, cook half a cup of dry quinoa with 2 cups of vegetable or chicken stock until liquid is pretty much gone. Add to vegetables and stir around with a quarter cup of grated romano cheese.

Mediterranean Spinach Pie

Serves: 4 servings
Preparation + Cooking time: 1 hr minutes
Meal Type: / Low Carb High Fat
Source: www.sparkrecipes.com

Ingredients:

  • 10oz Frozen spinach, very well drained
  • 1 small can sliced black olives, well drained
  • 1 cup roasted peppers (red, yellow, orange or all three), well drained
  • 4 large eggs
  • 1 cup non-fat cottage cheese
  • 1/2 cup fat free feta, crumbled
  • 1 tsp crushed garlic
  • salt & pepper to taste
  • cooking spray (to coat pan)
  • Instructions:

Pre-heat oven to 450.

  • Thaw spinach & drain all vegetables very well in paper towels – watery veggies will leave the finished pie soggy.
  • In a medium mixing bowl, stir together all ingredients until well mixed. Pour into a non-stick 8×8 square baking pan, lightly coated with cooking spray.
  • Bake for 40-45 minutes, until pie is solid.

Mediterranean Chicken & Peppers

Serves: 4 servings
Preparation + Cooking time: 1 hr minutes
Meal Type: / Low Carb High Fat
Source: www.sparkrecipes.com

Ingredients:

4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon pepper
1/4 teaspoon salt
2 tablespoons olive oil, divided
1 each medium sweet yellow, red and orange peppers, julienned
1 small onion, sliced
1 clove garlic, minced
2 tablespoons balsamic vinegar

Instructions:

ut chicken breast into 4-oz serving pieces. Sprinkle chicken with pepper and salt. In a large skillet, heat 1 tablespoon oil and garlic together, stir-frying the garlic for about 1 minute. Add chicken, cook 4-6 minutes on each side or until no longer pink. Remove chicken and keep warm.

In the same skillet, saute peppers and onion in remaining oil for 3-4 minutes or until tender. Return chicken to the pan. Add vinegar; heat through.