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!

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!