Shrimp Scampi with Spaghetti Squash


  • 1 1/4 pounds large shrimp, peeled and deveined
  • 1 1/2 teaspoons smoked paprika
  • sea salt and fresh pepper
  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 shallot or 1/4 of a white onion, minced
  • 3 cups fresh baby spinach
  • 1/2 cup fresh basil leaves, chopped (optional)
  • 1 tablespoon freshly squeezed lemon juice
  • 2 tablespoons freshly grated Parmesan cheese

For the squash:

  • 1 (2-3 pounds) spaghetti squash
  • 2 tablespoons extra virgin olive oil
  • Kosher salt and freshly ground black pepper, to taste


  1. Preheat oven to 400 degrees F.
  2. Cut the squash in half lengthwise from stem to end and scrape out the seeds with a spoon. Brush with olive oil and season with salt and pepper.
  3. Place squash, cut-side up, on a baking sheet. Roast until tender, about 35-45 minutes.
  4. Let rest until cool enough to handle.
  5. Using a fork, scrape the flesh out and set aside.
  6. Season shrimp with smoked paprika, salt and pepper.
  7. Drizzle oil in a large skillet over medium heat and add shrimp, garlic and shallot. Cook, stirring occasionally, until shrimp turn pink, about 2-3 minutes; set aside.
  8. Add squash and spinach to the skillet and cook, stirring occasionally, until the spinach has wilted, about 2-3 minutes. Stir in basil and lemon juice; season with salt and pepper.
  9. Serve, topped with shrimp and garnished with Parmesan.

Nutrition Info: Calories 205, Protein 26g, Carb 10g, Fat 12g. 

Keto Friendly Low Carb Baked Avocado Eggs


  • 2 avocados
  • 4 eggs
  • salt, to taste
  • pepper, to taste

Optional ingredients:

  • bacon bits
  • cherry tomato
  • fresh basil
  • shredded low fat cheddar cheese
  • chives
  • scallions


  1. Preheat oven to 400°F
  2. Slice the avocados in half lengthwise and remove the pits.
  3. Place the avocado halves on a muffin tray to prevent them from wobbling and scoop out some of the flesh to make a bigger hole.
  4. Crack one egg into each hole and season with salt and pepper.  You can also scramble the egg if you aren’t cool with yolks.
  5. Top with salt, pepper and any toppings you like then bake for 15 minutes or until yolk reaches desired consistency.
  6. Add herbs after baking and if you like heat, drizzle with hot sauce.

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.