Slow Cooker Chicken Lentil Soup
- 1 pound dried lentils
- 1 pound boneless skinless chicken breasts*
- 1 (15 oz) can diced tomatoes
- 1 yellow onion diced
- 4 cloves garlic minced
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 1/2 teaspoons dried oregano
- 1 1/2 teaspoons chili powder
- 1 1/2 teaspoons smoked paprika
- 2 1/2 teaspoons ground cumin
- 1/2 – 1 teaspoon salt
- Cayenne if desired*
- 7 1/2 cups chicken broth
- Green onions for topping
- Cilantro for topping
- Non fat plain greek yogurt for topping
Grease crockpot with cooking spray.
Place all ingredients into crockpot (except green onions, cilantro, and greek yogurt) and stir to combine.
Cook on HIGH for FOUR hours or LOW for EIGHT hours.
After the soup is done cooking, remove chicken breasts and shred them using two forks.
Place chicken back into soup and stir to combine.
Serve with sliced green onions, chopped cilantro, and greek yogurt!Makes 8 servings.Macros: Fat 2g, Carbs 40g, Protein 28g, Fiber 18g
Salmon & Broccoli
- 2-4 tablespoons soy sauce start with 2 and add more if necessary after tasting
- 1/4 cup freshly squeezed orange juice
- 1/2 tablespoon sesame oil
- 1 tablespoon hoisin sauce
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/4 teaspoon pepper
- 1/4 – 1/2 teaspoon crushed red pepper flakes more or less to taste
- 1/2 pound broccoli florets
- 2 (6 oz) salmon filets
- Sriracha, sesame seeds, more red pepper flakes optional as garnish
Place broccoli into a gallon sized baggie* and place salmon into another. Set aside.
Whisk together soy sauce, orange juice, sesame oil, hoisin sauce, garlic powder, ground ginger, pepper, and red pepper flakes in a small bowl.
Pour half over broccoli and half over salmon.
Seal and marinate in the fridge for 30 minutes – 1 hour.
Preheat oven to 425 degrees F and line a rimmed baking sheet with a silicone baking mat.
Place salmon and veggies in a single layer onto the prepared pan.
Bake for 15 minutes, or until salmon flakes easily with a fork and the broccoli is cooked to your liking.
Serve with more soy sauce and a drizzle of sriracha, if desired.
Grilled Potato Salad With Hickory Smoked Brown Sugar Pork Chops
- Smithfield Hickory Smoked Brown Sugar Dry Seasoned Pork Chops, cooked according to package directions
- 1 pound Petite Medley Gourmet Potatoes gold, red, and purple mini potatoes, cut into 1/2” slices
(I cut each potato into 3rds)
- 2 tablespoons olive oil, divided
- 2 tablespoons apple cider vinegar, divided
- 4-6 slices cooked and crumbled bacon
(I used Smithfield Hometown Original Bacon)
- 1/2 cup crumbled blue cheese
- 1-2 cloves garlic, minced or pressed
- 2-3 tablespoons diced red onion
- 2 tablespoons minced cilantro
- Salt and pepper to taste
Pre-heat oven or grill to 425 degrees F.
Place prepped potatoes into a large bowl and toss with 1 tablespoon olive oil, 1 tablespoon apple cider vinegar, salt, and pepper.
Divide the potatoes evenly between two large sheets of tin foil.
Loosely wrap the tin foil around the potatoes, making sure that it’s sealed completely.
Grill or bake in preheated grill or oven for about 20 minutes, or until the potatoes are tender.
Carefully remove the foil and place the cooked potatoes into another large bowl.
Add in bacon, blue cheese, garlic, red onion, cilantro.
Gently stir to combine.
Taste and re-season with salt and pepper.
Serve warm, room temperature, or cold!
Serves 4Macros:Fat 20g, Protein 9g, carbs 15
Ground Turkey Fried Rice
- 1 teaspoon coconut oil
- 1/2 pound extra lean ground turkey
- 1/2 yellow onion, diced
- 1/2 cup diced carrot
- 2 cloves garlic, minced or pressed
- 1/2 teaspoon ground ginger
- 1/2 teaspoon black pepper
- 2 tablespoons soy sauce
- 2 tablespoons seasoned rice vinegar
- 2 tablespoons hoisin
- 1/2 tablespoon chili garlic sauce, plus more to taste
(I did 2 tablespoons)
- 2 large eggs beaten
- 1/2 cup frozen peas
- 2 cups leftover unseasoned cooked brown rice chilled in the fridge
- 1 teaspoon sesame oil
- Cilantro for garnish, if desired
- Green onions for garnish, if desired
- Sesame seeds for garnish, if desired
- Sriracha for garnish, if desired
Melt coconut oil in a large non stick skillet over medium heat.
Once melted, add in turkey, onion, carrot, garlic, ginger, and black pepper.
Start cooking, breaking up the meat as you go.
After a few minutes, stir in soy sauce, vinegar, hoisin, and chili garlic sauce.
Continue cooking until meat is no longer pink.
Once cooked, push meat and veggies aside.
If the pan seems dry, spray with cooking spray, then and pour in egg.
Scramble, then stir into meat/veggies.
Stir in peas and brown rice and cook until heated through.
Drizzle with sesame oil and serve with garnishes!Serves 4Macros:Fat 5g, Protein 21g, Carbs 33g
1 cup diced sweet potato
1 cup asparagus trimmed and cut into thirds.
1 cup chopped red bell pepper
1 cup chopped red onion
1 tablespoon olive oil
1 tablespoon dijon mustard
2 tablespoons balsamic vinegar
1/2 – 1 teaspoon salt plus more to taste
1 teaspoon garlic powder
1-2 teaspoon dried basil
1/2 teaspoon black pepper
Feta, fresh herbs optional for topping
Place prepared vegetables into a large bowl. Set aside.
In another small bowl, whisk together oil, mustard, vinegar, salt, garlic powder, basil, and pepper.
Pour over vegetables.
Let marinate for at least 30 minutes, if possible.
Pre-heat oven to 425 degrees
Dump veggies onto prepared sheet then spread into an even single layer.
Bake for 20-30 minutes, stirring every 10 minutes.
You may need more or less time depending on the cut of your veggies.
Taste and re-season, if necessary, and enjoy!
Total Fat 4g
Total Carbohydrates 25g
Dietary Fiber 5g
1/2 tablespoon coconut oil
1/2 pound sweet potatoes diced
1/2 large red pepper diced
1/2 large green pepper diced
1/2 large yellow onion diced
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon salt more to taste
1/2 teaspoon black pepper
2 cups packed baby spinach roughly chopped
1 (8 oz) package mushrooms diced
2 cloves garlic minced or pressed
1 (15 oz) can black beans drained and rinsed
Salsa optional for serving, but highly recommended
Non fat plain greek yogurt optional for serving, but highly recommended (omit if vegan)
Fried egg optional for serving, but highly recommended (omit if vegan)
Melt coconut oil in a large saute pan over medium/medium high heat.
Add in sweet potatoes and cook for 10 minutes.
Add in peppers, onion, and spices and cook an additional 10-15 minutes, or until sweet potatoes are tender. Add more time if they’re not.
Add in spinach, mushroom, garlic, and cook for 2 minutes.
Stir in black beans.
Taste and re-season, if necessary.
If serving immediately: top with greek yogurt, salsa, and a gooey fried egg!
If serving later: store in fridge in an airtight container, then re-heat in microwave, then top with greek yogurt, salsa, and a gooey fried egg!
Nutritional information does not include salsa, greek yogurt, or egg.
Saturated Fat 1g
Honey Lemon Chicken & Broccoli
1 pound boneless skinless chicken breasts cut into bite sized pieces
2 tablespoons low sodium soy sauce (use Tamari to make the recipe gluten-free)
2 tablespoons rice vinegar
1 1/2 teaspoons sesame oil
1/4 teaspoon kosher salt Black pepper to taste
1 1/2 cups chopped broccoli florets Quinoa, brown or white rice for serving
3/4 cup low sodium chicken broth Zest and juice of
2 tablespoons honey, use 3 if you want it sweeter
1 teaspoon freshly grated ginger 1 clove of garlic, minced
1 teaspoon sriracha (optional but I liked the bit of heat it added)
1 tablespoon cornstarch
Salt and pepper to taste
Directions: In a medium sized bowl whisk together the soy sauce, rice vinegar, sesame oil, salt and pepper.
Chop the chicken into bite sized pieces and add it to the marinade, tossing to coat. Cover and refrigerate the chicken in the marinade for at least 15 minutes or even a few hours.
While the chicken is marinating prepare stir-fry sauce, whisking all the ingredients together.
Preheat a large skillet or wok over high heat. When the skillet is hot add in a couple teaspoon of oil and then the chopped broccoli florets. Stir-fry the broccoli for about 2 minutes, until it is bright green, but still crisp. Remove the broccoli from the skillet onto a plate. Add another teaspoon or so of oil to the skillet then add in the chicken, leaving the liquid from the marinade in the bowl. Stir fry the chicken until it is cooked through, about 3 minutes, then add the broccoli back in. Pour the stir-fry sauce in with the chicken and broccoli and stir it around until it starts to thicken and coat everything, about 2-3 minutes. Remove the stir-fry from the heat and serve over quinoa or rice.
Serves 6 133 cals 12g carbs 2.8g fat 17g protein (Does not include rice)
Spend thirty minutes making this meal prep sesame chicken pasta salad and you will be good to go for work lunches during the week! Packed full of healthy ingredients.
2 cups 4.6 oz uncooked organic pasta from Costco
2 large chicken breasts
1 tablespoon sesame oil
1 tablespoon soy sauce
2 tablespoons olive oil
2 tablespoons rice vinegar
1.5 tablepoons honey
1.5 tablespoon sesame oil
3/4 teaspoons soy sauce
1 clove garlic optional
1/8 tsp salt
10 oz bag of Mann’s Power Blend
Cook the pasta according to package directions.
Heat oven to 425°F.
Toss the chicken breasts in the sesame oil and soy sauce and bake in a small baking dish for 10 minutes.
Flip and return to the oven for 10 (small chicken breasts) to 15 (large chicken breasts) minutes, until cooked through.
Allow to rest for 5 minutes on a cutting board before slicing into strips.
Shake together all vinaigrette ingredients, and toss in a large bowl with the cooked chicken, pasta, and Mann’s Power Blend, until completely coated.
Divide amongst 4 storage containers (at least 2 cup capacity), sprinkle with sesame seeds and green onions, and refrigerate.
Refrigerate for up to 4 days.
Purple Power Bowl
LEMON TAHINI DRESSING (optional) or dressing of your choice.
1/3 cup tahini
1/3 cup water
1/4 cup lemon juice
1 clove garlic, crushed
1/2 tsp cumin
1/4 tsp cayenne pepper
1/2 tsp salt
2.5 cups cooked rice or other grain 15 oz. can chickpeas
4 oz. bag baby greens
2-3 small beets (2/3 lb.)
2 zucchini (1 lb.)
3 carrots (3/4 lb.)
1 small red cabbage (2 lb.) 1 avocado
1/2 bunch green onion
1/2 cup roasted Deshelled pumpkin seeds
1. Prepare the dressing by placing all the ingredients in a blender and puréeing until smooth.
2. Cool the cooked rice.
3. To build the bowls, place about 1/2 cup of the cooked rice in a bowl along with about 1/4 cup of chickpeas. Add a handful of baby greens, shredded beets, zucchini, carrots, and cabbage. Top with a few slices of avocado and a sprinkle of seeds. Finally, drizzle the lemon tahini dressing over the bowl, then eat.
We have had several requests from everyone asking what are our FAVORITE things at Trader Joe’s. We decided to create a list of some of our favorite things at Trader Joe’s that you can use if you are taking a road trip or if you just can’t decide what to buy~ nothing says you have to get everything.
It’s a given we LOVE all the CHEAP, fresh organic produce, but, there are not too many things we don’t LOVE there. We tried to keep it to Trader Joe specific things and list it based on where you would find the items in the store.
All Salsas ~ especially Corn, Smoky Peach and fresh salsa
Arabiatta Pasta Sauce – spicy and good straight from the jar
Balsamic Vinegar ~ it’s delicious and cheap ~ We use it on and in everything
Green olive tapenade, awesome on sandwiches or stirred in pasta
Hot & Sweet Mustard
Light Coconut Milk great for shakes or baking and oatmeal!
Low Sugar Organic Apricot Preserves
Low-Fat Tuscan Marinara
Organic Unsalted Crunchy Peanut Butter
Organic Unsweetened Apple Sauce
Pink Himalayan Sea Salt ~ cheap and grinds
Pure Vanilla and Bourbon Vanilla Extracts
Raw honey and pure maple syrup – both are amazing and not too pricey
Trader Joe’s 21 Seasoning Salute
17 Bean and Barley Soup Mix
Basmati Rice Medley
Brown Basmati & Jasmine Rice
Brown Rice Medley
Harvest Grain Blend
Steel Cut Oatmeal
Trader Joe’s High Fiber Cereal
All their flours
All their premade salads ~ easy go to meal when you don’t want to cook
Avocado’s #1 Guacamole
Spicy Cilantro Jalapeno Hummus
Spicy Hummus with the salsa in the middle of it
Marinated Mozzarella with Olive Oil
Organic lowfat strawberry & banana yogurt cups – 6 pack – 4 oz containers – small but tasty
Trader Joe’s Greek yogurts are so cheap – LOVE the 0% and the vanilla
Buffalo Chicken Meatballs, in the fridge section.
Marinated Carne Asada
Marinated Pesto Genovese Chicken
Marinated Santa Maria Tri Tip
Peppered Turkey Bacon, 2 slices
Smoked Turkey Kielbasa
Southwestern Stuffed Chicken Breasts
Trader Joe’s 97% Lean Turkey Bacon (1 pp a slice!)
Trader Joe’s Mango Chicken Sausage
Brittany Blend Frozen Vegetables
Chili Lime Chicken Burgers ~ so delicious, eat them without a bun
Fire Roasted Corn, Frozen ~ smoky, sweet & a great addition to soups, casseroles, etc
Frozen Steel Cut Oats
Lemon Grass & Coconut Curry Chicken Stix ~ fun appetizers
Marinated Chicken Chipotle Skewers ~ add to make a spicy chicken Caesar salad in minutes
Organic Brown Rice, Frozen ~ cooks in 3 minutes & doesn’t taste like instant
Soba Noodle Bowl ~ Awesome with steamed Organic Broccoli Slaw
Cranberry Walnut Bread, next to all the baked breads
Fat Free Multi-Grain Bread (it has a blue, orange, red wrapper)
Organic tortillas, regular and whole wheat (they are made with flour & corn!)
Pita Breads, cheap and awesome for pita pizza
Dried Apple Rings
Honey Plantain Strips
Honey Wheat Pretzels, do not get often but sometimes you want pretzel crunch
Nuts ~ cheap and come in small packages – We LOVE them all
2 Buck Chuck ~ all their wines are tasty and $2 a bottle! For cooking or drinking.