Low Carb Slow Cooker Turkey Chili


  • 2 lbs lean ground turkey breast
  • 1 small onion, chopped
  • 1 (28 oz) can diced tomatoes, drained
  • 1 (16 oz) can tomato sauce
  • 1 (4.5 oz) can chopped chilies
  • 1 (15.5 oz) can black beans, drained
  • 1 4oz can of diced jalepenos
  • 2 tbsp chili powder
  • 1 tsp cumin


  1. Brown turkey and onion in a deep skillet over medium-high heat until cooked completely. Transfer to the slow cooker with the beans, chilies, tomatoes, tomato sauce, chili powder and cumin, and mix thoroughly.
  2. Cook on high 6 to 8 hours or low 10 to 12. (My slow cooker takes much less time than this but the original recipe calls for this timing.)

Sausage & Egg Muffins


  • 1 lb low fat turkey breakfast sausage
  • 12 eggs
  • olive oil cooking spray
  • salt


  1. Preheat oven to 400 degrees
  2. Coat a muffin pan with cooking spray
  3. Line each hole with a small handful of sausage creating a “cup” for the egg to sit.
  4. Crack 1 egg into each cup OR scramble first and then fill.
  5. Back for 18-20 minutes, let cool and store in a glass container.

Reheat in the microwave for 30-45 seconds – goes great with sriracha sauce!

Roast The Perfect Spagetti Squash

Spaghetti squash is an amazing alternative to pasta and is a low calorie, high nutrient dense vegetable that provides numerous health benefits along with helping to control your weight.  It’s filling, delicious and has a comfort food feel when paired with family favorites.  Here is how to roast it perfect every time!

  • 1 large spaghetti squash
  • 1 Tbsp olive oil
  • Pinch sea salt
  • black pepper
  • Preheat oven to 400 degrees F and line a baking sheet parchment paper.
  • Cut spaghetti squash in half lengthwise using a sharp knife.
  • Scrape out the seeds and strings from the cavity of each half.
  • Brush the interior with olive oil and season with salt & pepper.
  • Place cut-side down on baking sheet or face up for a more roasted flavor.
  • Roast for 40-45 minutes, or until a fork easily pierces the skin and flesh. Remove from oven and set aside to cool.
  • Once slightly cooled, use a fork to scrape out the strands.
  • Fill with whatever you like or scoop it all out and use as a side or instead of pasta!


Instant Pot “Rotisserie” Chicken


  • 3 pound chicken, whole
  • 2 Tablespoons olive oil
  • salt & black pepper
  • 1/2 medium onion, cut into quarters
  • 5 large cloves fresh garlic, peeled and left whole
  • seasoning mix (ingredients below)
  • 1 cup chicken stock or water

Seasoning Mix

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon basil


  • Rub chicken with olive oil and season with salt and pepper.
  • Place the onion wedges and garlic cloves inside the chicken cavity.
  • Turn on the pressure cooker and press the Sauté button.
  • Add the remaining olive oil to the metal pan. When it heats up, add the whole chicken and brown both sides, about 4-5 minutes each side.
  • Remove the chicken and set aside. Place the trivet in the bottom of the metal pan and pour in chicken stock.
  • Rub down chicken with Seasoning Mix.
  • Place the chicken, breast side up in the instant pot and seal the lid.
  • Set Instant Pot to Manual for 25 minutes.
  • When the timer ends, let the pressure to release for 15 minutes.
  • Allow chicken to rest before serving.

Easy Mexican Crockpot Chicken


  • 2-3 chicken breasts, trimmed
  • 1 jar salsa (your favorite brand is fine)
  • 1 tbsp olive oil
  • 1/2 ts chili powder


Combine all ingredients in a 4 qt crockpot set to LOW.  Let sit for 4-5 hours or until chicken easily shreds with two forks.  Shred chicken and return to crock pot, let cook for 20-30 min longer without the lid if your salsa is a little watery.

Serve over rice, quinoa, or salad.  Top with plain greek yogurt, tomatoes, avocado, lime juice, or fresh cilantro and hot sauce.