Food to keep you fit, lean, healthy and on track.

Sloppy Joe Stuffed Sweet Potatoes

Ingredients:

  • 4 medium sweet potatoes
  • 1/2 lb lean ground beef (or turkey)
  • 1 teaspoon seasoned salt
  • 1/3 cup chopped carrot
  • 1/3 cup chopped onion
  • 1/3 cup diced red bell pepper
  • 1 clove garlic, minced
  • 1/2 tbsp red wine vinegar
  • 1/2 tbsp Worcestershire sauce
  • 1/2  tsp smoked paprika
  • 8 oz can tomato sauce
  • 2 teaspoons tomato paste
  • 1/3 cup water
  • 1 chopped scallion, for garnish

Directions:

  • Cook sweet potatoes by poking holes all over with a fork, then cook in microwave 7 to 10 minutes. (You could bake them too but that takes a while.)
  • Heat a medium skillet medium heat. Add the meat and steak seasoning and cook, breaking it up with a wooden spoon. Add the onion, garlic, carrots, and red peppers, reduce heat and add red wine vinegar , paprika and Worcestershire sauce. Simmer for 5 minutes then add tomato sauce, paste and water. Stirring to combine. Cover and reduce heat to low and cook until carrots are tender, around 15-20 minutes.
  • To serve, cut sweet potatoes in half, sprinkle with salt and top each with meat mixture. Serve warm!

 

 

Spaghetti Squash Boats with Sausage & Kale

Ingredients
1 medium spaghetti squash or 2 small
1 1/2 lbs. italian chicken sausage
1 yellow onion, diced
4 cloves garlic, minced
1 bundle kale, stems removed and chopped
3 tbsp extra virgin olive oil
Salt and pepper
2 tbsp toasted pine nuts
2 tbsp fresh parsley, chopped

Directions
Preheat the oven to 400 degrees. Using a sharp knife cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 45-50 minutes.

Meanwhile, prepare the kale by removing the center stems and either tearing or cutting up the leaves. Heat the olive oil in a large skillet over medium heat, and add the onion and garlic. and sauté for 4-5 minutes. Add the sausage and break apart with a wooden spoon. Cook for 10-12 minutes, stirring regularly, until the sausage is browned and cooked thoroughly. Add the kale and stir, cooking for a few minutes more to wilt. Remove from heat and set aside.
Once cooled, scrape the insides of the spaghetti squash with a fork to shred the squash into strands. Transfer the strands into the skillet with the sausage and toss to combine. Season with salt and pepper. Divide the mixture among the squash shells, and then top with pine nuts and parsley to serve.

Fiesta Chicken Salad

Ingredients:

  • 1 avocado, 1/2 mashed and 1/2 diced
  • 2 cups cooked chicken, shredded or chopped
  • ½ red bell pepper, diced
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons finely diced red onion)
  • 1 lime, juiced
  • ¼ teaspoon cumin
  • ¼ teaspoon smoked paprika
  • dash of cayenne pepper
  • salt and pepper

Directions:

Combine all ingredients until well incorporated!

Addictive Roasted Broccoli

Sounds like an oxymoron but it’s true – even my kids liked it.  They ate it all!

Ingredients:

  • 2 heads of broccoli crowns
  • ¼ cup extra virgin olive oil
  • 4 garlic cloves, minced
  • ½ teaspoon sea salt
  • 3 tablespoons raw, sliced almonds
  • 2 teaspoons fresh squeezed lemon juice
  • 3 tablespoons grated pecorino or parmesan cheese
  • zest of half a lemon

Directions:

Preheat the oven to 475 degrees.

Line a baking sheet with aluminum foil or parchment paper. Slice the broccoli into ½ inch thick steaks, cutting from the center out. If little florets come off just cut in half and roast with the broccoli steaks.

In a big bowl, whisk together olive oil, garlic, and red pepper flakes. Gently toss broccoli in the oil mixture and arrange flat on baking sheet. Season with salt.

Roast for 10 to 12 minutes and remove from the oven, flip, sprinkle almonds evenly across the baking sheet. Roast for another 8 to 10 minutes, or until the broccoli is evenly browned and tender.

Remove from baking sheet and toss with the lemon juice and top with grated cheese and lemon zest.

Crock Pot Low Country Boil

Ingredients:

  • 1-1 1/2 lbs small new potatoes
  • 4 cups low-sodium chicken broth or bone broth
  • 1 lb andouille or chicken sausage, cut into 1-inch bite sized pieces
  • 2 ears fresh corn, husked and cut into small pices (about 4 per ear)
  • 2 tbsp Old Bay seasoning
  • 1/2 tsp cayenne pepper
  • Pinch red pepper flakes
  • 2 lbs large shrimp, shelled with tails on
  • 2 tbsp olive oil
  • 2 tbsp chopped fresh parsley

Directions:

  1. Cut potatoes into bite size pieces or use mini red potatoes.  Place potatoes in the bottom of a 6 quart slow cooker and add chicken broth or bone broth.
  2. Add sausage, Old Bay and cayenne pepper.
  3. Lay corn pieces on the top layer, drizzle all with olive oil and cover.
  4. Cook on low for 6-8 hours, 3-4 hours on high, or until the corn and potatoes are fork tender.
  5. Add shrimp and re-cover and cook for an additional 10 minutes or until the shrimp are pink.
  6. Use a slotted spoon to move the contents to a large bowl. Spoon some of the liquid over top of the mixture, drizzle with more olive oil, and add parsley. Toss and serve with lemons!