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

Santa Fe Chicken


  • 1.5 lbs chicken breast
  • 14.4 oz can diced tomatoes with mild green chilies
  • 15 oz can black beans, rinsed and drained
  • 8 oz canned or frozen corn
  • 1/4 cup chopped fresh cilantro
  • 4 oz  fat free chicken broth
  • scallions, chopped
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • pinch of salt


  1. Combine chicken broth, beans (drained), corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in a slow cooker/ crock pot.
  2. Lay chicken breasts on top of the mixture and sprinkle with salt.
  3. Cook on low for 8 – 10 hours or on high for 4 to 6 hours.
  4. Thirty minutes before serving, remove chicken and shred with forks.
  5. Put chicken back in slow cooker and mix.
  6. Optionally serve over rice, quinoa, riced cauliflower rice and with your favorite toppings… low fat cheese, plain greek yogurt and hot sauce.

Nutrition Info: Makes about 8 servings, Serving Size: 3/4 cup.  183 calories, 3g fat, 17g carbohydrate (without rice), 24g protein.

Classic Chicken Noodle Soup


  • ¼ cup olive oil
  • 1 large onion, chopped
  • 3 large carrots, sliced
  • 4 stalks celery, chopped
  • Kosher salt and black pepper
  • 3 cloves garlic, chopped
  • 8 cups chicken broth
  • 4 ounces egg noodles
  • 4 to 5 cups coarsely shredded chicken
  • ½ cup chopped fresh parsley


  1. Heat the olive oil over medium heat in a large soup pot, add the onion, carrots, celery, and 1 teaspoon each salt and pepper. Cooking, stirring frequently, until the vegetables are soft, about 15 minutes. Add the garlic and cook about 1 minute. Add  chicken stock and bring to a boil.
  2. Add the noodles and cook 6 minutes, then add the chicken and cook another 2 minutes, until the noodles are cooked through and the chicken is warm. Season to taste with salt and pepper, then stir in the parsley. Serve topped with Parmesan.

Baked Buffalo Chicken Strips


  • 2 to 3 boneless, skinless chicken breasts, cut into strips
  • 1 cup almond flour
  • ½ cup parmesan cheese, grated
  • ½ tsp salt
  • 1 tablespoon oregano
  • 1 tbsp garlic powder
  • 3/4  cup Frank’s Buffalo Hot Sauce
  • 2 tbsp olive oil


  1. Preheat oven to 400 degrees.
  2. In a small bowl mix together the almond flour, parmesan, salt, and seasonings.
  3. In another small bowl, pour in the buffalo hot sauce and olive oil. Whisk to combine.
  4. Dip the chicken pieces into the hot sauce/oil mixture and then roll them around in the almond flour mixture, coating completely.
  5. Places the coated chicken onto a lightly greased baking sheet.
  6. Bake in the oven for about 25­-30 minutes until they are browned and cooked through.

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!