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If you want to have a quick crockpot dump and go recipe, this is the perfect one!  Added bonus, you probably already have all of this stuff in your pantry!

It is full of protein and tastes sooo good! You are definitely going to want to add this to your weekly meal!

INGREDIENTS:

24 oz 1 1/2 lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans (rinsed and drained)
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat-free chicken broth
3 scallions (chopped)
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste

DIRECTIONS:

Combine chicken broth, beans (drained), corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crockpot.

Season chicken breast with salt and lay on top.

Cook on low for 8 – 10 hours or on high for 4 to 6 hours.

Thirty minutes before serving, remove chicken and shred.

Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste.

Serve over rice or tortillas and with your favorite toppings.

This meal requires literally no thought and barely any prep work.  It has your protein, your vegetables, and your good fats! So you know you are getting what you need in your meal! 

You have dinner ready in less than 20 minutes with this, so it’s perfect for those nights you are running short on time!

Low Carb Taco Salad

INGREDIENTS:

1 lb Ground beef or turkey
1 tsp Avocado oil (or any oil of choice)
2 tbsp Taco Seasoning
8 oz Romaine Lettuce (chopped)
1 1/3 cup Grape Tomatoes (halved)
3/4 cup Cheddar Cheese (shredded)
1 medium Avocado (cubed)
1/2 cup Green Onions (chopped)
1/3 cup Salsa
1/3 cup Plain Greek Yogurt

DIRECTIONS:

Heat oil in a skillet over high heat. Add ground beef or turkey. Stir fry, breaking up the pieces with a spatula, for about 7-10 minutes, until the beef or turkey is browned and moisture has evaporated.

Stir taco seasoning into the ground beef until well combined.

Meanwhile, combine all remaining ingredients in a large bowl. Add the ground beef or turkey, Toss everything together.

Try this simple, quick and oh so good meatball recipe and I guarantee you will love it so much, that you and your family will want to eat these once a week!

These meatballs are so good by themselves, but they are even better on top of spaghetti squash!

**A little tip, if you want to have extra for leftovers for the week, double the recipe and once they are cooked pop them into the freezer for a quick and easy meal for those nights you are short on time!

Enjoy! xo Jen

10-Minute Turkey Meatballs

INGREDIENTS:

1 pound ground turkey
1/2 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 teaspoons chopped fresh parsley
1 large egg
2 teaspoons sesame oil plus more to brush on top
2 green onions thinly sliced (or 2 tablespoons finely chopped white onion)
salt + pepper to taste

INSTRUCTIONS:

Preheat broiler. Line a baking sheet with parchment paper and spray with cooking spray.

In a bowl, add ground turkey, cumin, oregano, onion powder, garlic powder, parsley, egg, sesame oil, and green onions. Gently mix until well combined. 

Form the mixture into meatballs. Place on a lined baking sheet. Using a medium cookie scoop makes 15 meatballs, 1-inch in diameter. 

Broil on HIGH for 10 minutes or until meatballs are cooked through.* Brush with more sesame oil on top for more flavor. 

I toss mine with crushed tomatoes after and serve immediately… then freeze the rest for an easy leftover meal! 

Taco Tuesday is a definite fan favorite around here!  So why not load up on your veggies for dinner and save the carbs for dessert! 

Enjoy xo Jen

Turkey Lettuce Tacos

INGREDIENTS:

1 pound extra lean ground turkey
1 small yellow onion diced
1 large green bell pepper diced
1 large red bell pepper diced
2 tablespoons chili powder
2 teaspoons smoked paprika
2 teaspoons cumin
2 teaspoons garlic powder
1 1/2 teaspoon salt more to less to taste
1 teaspoon pepper
1/4 cup water
Bibb lettuce or any large-leafed lettuce

INSTRUCTIONS:

Spray a large nonstick skillet with cooking spray and heat over medium/medium-high heat.

Once hot, add in turkey, onion, bell peppers, and spices.

Cook, breaking up meat as you go along until meat is no longer pink and the veggies are tender.

Once the meat is almost fully cooked, stir in 1/4 cup water, and simmer until thickened.

Serve filling inside any large leaf lettuce of your choice.

These Veggie Spring Rolls and dipping sauce are SO good, it is impossible to have just one!

I brought these for a moms night in the past and surprisingly, they disappeared soo fast!!! 

They are super easy, so delicious and the perfect appetizer!!!

Enjoy! xo Jen

Sensei Jens Veggie Spring Rolls

INGREDIENTS:

8 to 10 (10-inch) rice paper wrappers
5 green leaf lettuce leaves, torn into large pieces
1 cup matchstick carrots
1 cup shredded purple cabbage
1/2 English cucumber, seeded and cut into long matchsticks
1 avocado, halved, peeled, seeded and thinly sliced
Kosher salt and freshly ground black pepper, to taste

FOR THE PEANUT SAUCE

1/4 cup creamy peanut butter
4 teaspoons reduced-sodium soy sauce
1 tablespoon freshly squeezed lime juice
2 teaspoons agave
1 teaspoon chili garlic sauce, or more, to taste
1 teaspoon freshly grated ginger

DIRECTIONS:

To make the peanut sauce, whisk together peanut butter, soy sauce, lime juice, agave, chili garlic sauce and ginger in a small bowl. Whisk in 2-3 tablespoons water until desired consistency is reached; set aside.

Working one at a time, wet rice paper for 10-15 seconds and transfer to a work surface. Place lettuce, basil, mint and cilantro in the center of each wrapper; top with carrots, cabbage, bell pepper, cucumber and avocado; season with salt and pepper, to taste.

Bring the bottom edge of the wrap tightly over the filling and then folding in the sides, rolling from bottom to top until the top of the sheet is reached, being careful not to tear the rice paper; cover with damp paper towels. Repeat with remaining wrappers and filling.

Serve immediately with peanut sauce.

This super yummy treat is low carb, full of protein and is ready in just a minute in the microwave!  So when the rest of the family is woofing down a bunch of chocolate chip cookies or cake, throw this together quick to indulge in a guilt free dessert with them!

What I also love about these mug cakes, you can switch them up! So try different things like blueberries instead of chocolate chips!

Enjoy! xo Jen

Chocolate Chip Protein Mug Cake

INGREDIENTS:
1 scoop vanilla protein powder – I used Isagenix tri release vanilla
1/2 tsp baking powder
1 tbsp coconut flour
1 large egg
1/4 cup almond milk
1/4 tsp vanilla extract
1 tsp enjoy life chocolate chips

DIRECTIONS:
Grease a microwave safe bowl or large mug with cooking spray and add the protein powder, baking powder, coconut flour, and mix well.

Add the egg and mix into the dry mixture. Add the milk of choice and vanilla extract- If the batter is too crumbly, continue adding milk of choice until a very thick batter is formed. 

Top with chocolate chips and microwave for 60 seconds, or until just cooked in the centre.

This one is an old but goodie! I make a version of this EVERY week and it is soo simple to put together!

Every AM while getting my 3 kiddos ready for school, I simply cut a slice and reheat it in the microwave!

Enjoy xo Jen

Easy Crustless Quiche

INGREDIENTS:

• Carton of Egg Whites
• Any Vegetables you want
• Turkey Bacon or Turkey Pepperoni
• Cheese or Vegan Cheese

DIRECTIONS:

1. Preheat oven to 375 degrees.
2. Spray a glass pie dish with non-stick spray.
3. Layer veggies – I used spinach and arugula this week. 
4. Pour in a carton of egg whites.
5. Layer turkey bacon or turkey pepperoni.
6. Sprinkle some cheese. {Sometimes I’ll use a vegan cheese to change it up} 
7. Bake for 30-35 min!

I’m a complete freaking sucker for BASS!!!! And if you have no idea what a BASS is, it is a BIG ASS SALAD! One that you can throw anything you want into it, vegetables, fruits, you name it.

Customize it to your liking and your preference and switch it up each time!

Enjoy! Xoxo Jen

BIG ASS SALAD

INGREDIENTS:

Pickled Red Onions
1/2 cup apple cider vinegar
1 tablespoon agave syrup
1 teaspoon salt
3 to 4 allspice berries
1 red onion, halved and sliced

Basil Ranch Dressing
1/2 cup raw cashews
5 tablespoons water
2 tablespoons fresh lemon juice
2 tablespoons apple cider vinegar
1 teaspoon agave syrup
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon dried dill
1/4 teaspoon celery seed
1/2 cup tightly packed fresh basil

Roasted Potatoes
2 medium red potatoes chopped
olive oil spray
a few dashes of garlic powder
a few dashes of smoked paprika
salt and pepper to taste

Savory Chickpeas
1 1/2 cups cooked chickpeas
2 tablespoons liquid aminos
1 tablespoon fresh lemon juice

Salad
4 to 5 big handfuls of greens
whatever fruits and veggies
I used 1 shredded carrot, a heaping cup of shredded red cabbage, thinly sliced bell pepper, halved cherry tomatoes, julienned zucchini, and a couple of pluots)
diced avocado
nuts or seeds to sprinkle on top

DIRECTIONS:

Mix all the ingredients for the pickled onions and set aside. 

Wisk or shake (in a mason jar) the ingredients for the Basil Ranch Dressing and set aside.

Rinse and shell the chickpeas. Cook to your liking. Mix all the ingredients for the savory chickpeas and set aside. 

On a baking sheet, throw potatoes, spray with oil, add spices, and roast on 375 until golden brown.

While the potatoes are roasting, put all the ingredients from the salad together. 

Once potatoes are all done, take out of the oven, let cool slightly and mix potatoes and chickpeas into the salad. 

Add the dressing and top with pickled onions.

Chicken is usually a go-to protein for most people for their dinner meal, but it can definitely get boring if you cook it the same way all the time. 

This Pomegranate Chicken dish is definitely a delicious way to switch up your chicken for a meal! 

Give it a try next time you cook chicken, and let me know what you think!

 ENJOY! xoxo Jen

Pomegranate Chicken With Almond Couscous

INGREDIENTS:

1 tbsp vegetable oil
1 cup couscous
1 chicken stock cube
1 large red onion, halved and thinly sliced
6-8 chicken breasts
4 tbsp spice paste or 2 tbsp harissa
1 cup bottle pomegranate juice
1/2 cup pack pomegranate seeds
1/2 cup pack toasted, flaked almond
A small pack of mint chopped

Bring water to a boil and heat the oil in a large frying pan. Put the couscous in a bowl with some seasoning and crumble in half the stock cube. Add the onion to the pan and fry for a few mins to soften. Pour boiling water over the couscous to just cover, then cover the bowl with a tea towel and set aside.

Push the onion to one side of the pan, add the chicken fillets and brown on all sides. Stir in the tagine paste or harissa and the pomegranate juice, then crumble in the rest of the stock cube and season well. Simmer, uncovered, for 10 mins until the sauce has thickened and the chicken is cooked through. Stir through the pomegranate seeds, saving a few to scatter over before serving.

After 5 mins, fluff up the couscous with a fork and stir through the almonds and mint. Serve the chicken on the couscous with the sauce spooned over.

I LOVE spaghetti squash, and I love it, even more, when it has got a ton of good stuff loaded on top of it!

It is the perfect swap out for pasta, and there are tons of different ways you can make the spaghetti squash.  After this one, get creative and see what other things you like to put on it!

ENJOY! xoxo Jen

Greek Spaghetti Squahs Bowl

INGREDIENTS:

1 medium-large spaghetti squash
1lb 94% lean ground turkey
1/2 TBS minced garlic
1 large red bell pepper, chopped
1/2 medium sweet onion, chopped
1 14oz can quartered artichoke hearts, rinsed and drained
3 cups fresh spinach
6 oz feta, crumbled

HOMEMADE GREEK SEASONING:

1/2 TBS dried oregano
1 tsp dried basil
1/2 tsp ground onion
1/4 tsp marjoram
1/4 tsp thyme
salt and pepper to taste

INSTRUCTIONS:

Preheat oven to 400ºF. Fill a 9×13 baking pan with 1/2 cup of water and set aside.

Cut squash lengthwise and scoop out seeds. Place squash cut side down in a baking pan with water. Bake squash for 30 minutes or until soft

Meanwhile, prepare the stuffing: In a large skillet over medium-high heat add oil, garlic and chopped onion; stir frequently until fragrant, about 3-4 minutes. Add chopped bell pepper and continue cooking on medium heat until vegetables are slightly soft about 15 minutes.

Using the same skillet on medium heat, brown turkey burger about 1-2 minutes on each side; add Greek seasonings and crumble the meat as it cooks fully.

Turn stovetop to low heat; add vegetables back into the skillet with turkey. Add in artichoke hearts and fresh spinach. Cover skillet with a lid and cook until spinach is wilted, about 5 minutes, then stir to combine. Turn stove off.

Once squash is done baking, flip over and scrape inside with fork so the squash strands come loose. Once the bowl is fully scraped, add in the mixture until full and top with crumbled feta if using.

Return stuffed squash back to the oven for 5 more minutes to melt the cheese.