1/5/2019 The Little Way-Breakfast - Google Docs

https://docs.google.com/document/d/15cyHZQHYuFsxZG6mHKV5oP81FXHhDwxwTk0Gb7WYqEg/edit# 1/5

  

  EGG SCRAMBLE Yield 1 serving  INGREDIENTS: 1 whole egg ½ cup egg whites Chopped mini peppers Handful of Kale ¼ avocado Avocado, olive oil, or coconut oil spray Slice of Ezekiel bread or other high fiber, low sugar bread   DIRECTIONS: Spray skillet with cooking spray and heat on medium low heat. Add peppers and cook 1-2 minutes. Add egg and egg whites and season with salt and pepper to taste. Cook until done and top with avocado. Place kale in microwave safe bowl and drizzle with olive oil and salt. Cook for one minute. Top kale with eggs and serve with toasted bread.     PROTEIN OATS  Yield 1 serving  INGREDIENTS: 1/3 c old fashioned oats or gluten free oats ½ scoop vanilla protein powder ¼ apple, diced 1/8 c chopped walnuts 1 T ground flax seed Almond milk or other nut milk Liquid stevia, if desired for sweetness   DIRECTIONS Cook oats in water as directed. Mix in all other ingredients and add almond milk until at desired consistency.   

 EGG SCRAMBLE WITH CHICKEN SAUSAGE AND GOAT CHEESE Yield 1 serving  INGREDIENTS: 1 egg ½ cup egg whites Hand full of spinach One chicken sausage (any flavor) Goat cheese crumbles Cooking spray  Salt and pepper to taste   DIRECTIONS: Heat skillet to medium low heat and spray with cooking spray. Cut up chicken sausage and add to skillet cook 1-2 minutes. Add Spinach and cook until wilted. Add egg and egg whites and cook until done. Top with goat cheese crumbles and enjoy!     PUMPKIN PROTEIN MUFFINS Yield 10-12 muffins  INGREDIENTS: 1 15 oz can pumpkin 1 cup plain Greek yogurt 1 cup unsweetened applesauce 12 T egg whites 2 ½ cups oats 2 scoops vanilla protein powder ½ cups raw honey 6 pitted dates 2 tsp. baking soda 4 tsp. baking powder 3 tsp. cinnamon 1 tsp. pumpkin pie spice Dash nutmeg      

1/5/2019 The Little Way-Breakfast - Google Docs

https://docs.google.com/document/d/15cyHZQHYuFsxZG6mHKV5oP81FXHhDwxwTk0Gb7WYqEg/edit# 2/5

  

 DIRECTIONS: Preheat oven to 350 degrees. Lightly spray muffin pan or line with liners. Dump all ingredients into blender or food processor and blend until smooth and oats are ground up. Fill muffin tins ¾ full and bake for 18-20 minutes or until done.      LOADED FRITTATA MUFFINS Yield 8-10 muffins   INGREDIENTS: 1 tablespoon olive oil 1/2 pound sweet Italian chicken sausage, casings removed ½ cup frozen chopped onions 1 red bell pepper, diced 2 garlic cloves, minced 1 cup chopped spinach Salt Pepper 8 large eggs 1/3 cup unsweetened almond milk Chopped chives, optional   DIRECTIONS: 

1. Preheat oven to 350 degrees. Spray a muffin pan with cooking spray and set aside. Heat 1 tablespoon of oil in a pan over medium heat. Add the sausage and cook for 5-7 minutes, until no longer pink. Remove sausage from pan and place on a paper towel lined plate. 

2. Add the onion and bell pepper to the pan and sprinkle with a pinch of salt and pepper. Cook for 3-5 minutes until soft. Add the garlic and cook for another minute. Turn off the heat and add the spinach and the cooked sausage. Stir to combine, then set aside. 

3. In a separate bowl whisk together the eggs, milk, 1/2 teaspoon salt, 1/4 teaspoon pepper, and 1 tablespoon 

chopped chives, if using. Distribute the meat mixture evenly into the muffin pan, and pour the egg mixture into each cup until almost full. Bake for 20-25 minutes and serve immediately! Serve with your favorite salsa and enjoy!  From lifeisbutadish.com 

     BASIC FRITTATA Yield 6 servings  INGREDIENTS: 6 whole eggs 1 c. egg whites 1/2 c. or ~3 oz. of strong cheese, grated or crumbed, such as feta or goat cheese 1-2 c. cooked vegetables (peppers, spinach, kale, broccoli, etc) 3-4 oz. of cooked meat (bacon, turkey sausage, smoked salmon, etc. cut into bite-sized pieces) 1/2 tsp. sea salt + fresh black pepper    DIRECTIONS: 

1. Preheat oven to 350 degrees. Place a 9" skillet over medium heat. 

2. In a large bowl, combine eggs and egg whites. DO NOT WHISK; this adds extra air to your frittata and makes it puffy and spongy. Use a wooden spoon or tongs to break the yolks and combine the eggs; it doesn't need to be perfectly blended. 

3. Add cheese, cooked veggies, and cooked meat. Fold to combine. Season with 1/2 tsp. salt and 1/4 tsp. fresh black pepper.  **See alternate baking option below** OR 

4. Spray preheated skillet well with olive or coconut oil spray. Pour egg mixture into skillet and cook for 1-2 minutes to begin setting the frittata. Transfer frittata to 

1/5/2019 The Little Way-Breakfast - Google Docs

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 preheated oven and bake for 25-30 minutes or until center is firm to the touch. 

5. Using an oven mitt, remove skillet from stove and let the frittata cool for 15-20 minutes. Run a rubber spatula around the edges and slide onto serving dish.  

 COOK'S NOTE: If you prefer to bake the frittata in the oven, pour egg & veggie mixture into a lightly greased 8x8" Pyrex baking dish. Bake at 350 for around 40-45 minutes or until center is set and springs back when you touch it. Let cool. Slice and serve!  From fatlossfoodies.com    CHOCOLATE BANANA SMOOTHIE Yield 1 serving   INGREDIENTS: 1 cup almond or coconut milk ½ frozen banana 1 handful spinach 1 scoop chocolate protein powder 1 cup ice  DIRECTIONS: Combine all ingredients and mix in high powered blender.    BLUEBERRY BANANA OATMEAL Yield 2 servings  INGREDIENTS: 2 cups fresh or frozen blueberries 2 sliced bananas ½ cup oats 

cup pomegranate juice, or water  

DIRECTIONS: Combine all ingredients in a microwave safe bowl and heat for 3 minutes in microwave. Let cool and enjoy!    BANANA EGG PANCAKES Yield: 1 serving, 8 small pancakes  INGREDIENTS : 2 large eggs, lightly beaten  1 large ripe banana, mashed ½ tsp pure vanilla extract 1 dash ground cinnamon Olive oil cooking spray  cup reduced-fat (2%) plain Greek yogurt  2 to 3 drops liquid stevia (optional)  ½ cup fresh or frozen berries   DIRECTIONS: Combine eggs, banana, extract, and cinnamon in a medium bowl; whisk to blend. Set aside. Heat medium nonstick skillet, lightly coated with spray, over medium heat. Spoon 2 tbsp egg mixture into skillet for each pancake; cook for 1 to 2 minutes, flip and cook for another 1 to 2 minutes, or until cooked through. While pancakes are cooking, combine yogurt and stevia, if desired, in a small bowl; mix well. Set aside. Top pancakes with yogurt mixture and berries.         

1/5/2019 The Little Way-Breakfast - Google Docs

https://docs.google.com/document/d/15cyHZQHYuFsxZG6mHKV5oP81FXHhDwxwTk0Gb7WYqEg/edit# 4/5

  

 PROTEIN PANCAKES - Revelation Wellness ® Favorite  Yield: 1 serving  INGREDIENTS: 3 eggs 1 C. oats 1 C. cottage cheese  2 tsp. honey  1 tsp. cinnamon  1 tsp. Vanilla   DIRECTIONS: Whisk ingredients together in a bowl. Heat a non-stick pan or griddle to medium heat and lightly spray with cooking oil / spray of choice. Pour about ¼ C. of mix for each pancake. When they start to bubble around the edge, flip and continue to cook until cooked through.     HARD BOILED EGGS & WAFFLE Yield: 1 serving  INGREDIENTS: 2 hard-boiled eggs  1 whole grain waffle, top with honey  ¾ cup raspberries   DIRECTIONS: Hard boil eggs, serve alongside a whole grain waffle and top with raspberries and honey.    TORTILLA POWER CRUNCH WRAP Yield: 1 serving  INGREDIENTS: 1 whole grain tortilla 1 T. Peanut or Nut butter 1 T. granola  

½ T. chia seeds ½ sliced banana  DIRECTIONS: Lay whole grain tortilla flat and spread nut butter on tortilla. Top with granola, chia seeds and banana. Roll tortilla up and enjoy!     PARFAIT Yield: 1 serving  INGREDIENTS: 1 C. low fat or nonfat Greek yogurt ¼ C. Clean Granola *check ingredients for sugar content 1 T. honey 2 T. blueberries 2 T. Raspberries  2 T. Sliced Strawberries  DIRECTIONS: In a bowl put 1/3 C. Greek yogurt, top with granola and 1/3 of each type of berry. Add in another 1/3 C. yogurt and continuing layering with granola and berries until complete. Top with a honey drizzle.    AVOCADO EGG TOAST Yield 1 serving  INGREDIENTS: 1 egg ½ avocado, sliced 1 slice sprouted bread  DIRECTIONS: Cook and season egg to desired consistency. Toast bread and top with avocado and egg.   

1/5/2019 The Little Way-Breakfast - Google Docs

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 BERRY BANANA SMOOTHIE Yield 1 serving  INGREDIENTS: ½ banana 1 cup frozen berries 1 cup almond or coconut milk 1 handful ice 1 scoop vanilla protein powder  DIRECTIONS: Combine all ingredients and blend in high powered blender.    SWEET POTATO, BACON & SPINACH SCRAMBLE Yield 1 serving  INGREDIENTS: 1 slice bacon or turkey bacon ½ medium sweet potato, chopped into small chunks 1 handful spinach 2-3 eggs, beaten Salt and pepper to taste Olive oil Optional: Salsa avocado  DIRECTIONS: Cook bacon with preferred method, let cool and crumble. Drizzle skillet with olive oil and heat over medium-high heat. Add sweet potato, stir well, cover and cook for 10 to 15 minutes. Add chopped bacon and spinach and cook until spinach wilts. Add beaten eggs and allow skillet to sit untouched for 2 minutes. Flip eggs and allow to sit another 1 to 2 minutes or until desired doneness. Serve with avocado and salsa if desired. Adapted from theroastedroot.net 

1/10/2019 The Little Way Lunch - Google Docs

https://docs.google.com/document/d/18iDcNOmAlHTQOuqHhtPko2iVOpYuKf4ANnTlabYAHNM/edit?ts=5c3744f2#heading=h.mjxfny3mvjsy 1/6

  

EVERYTHING BUT THE KITCHEN SINK SALAD Yield 1 serving  INGREDIENTS: 2 handfuls greens (kale, spinach, romaine, arugula, etc), chopped Variety of chopped veggies  -carrots, celery, tomatoes, mushrooms, peas,  -throw in any veggies you really like!  -broccoli slaw is a quick easy way to add more veggies 2 T chopped nuts (walnuts, almonds) Choice of protein  -hard boiled eggs, chicken tuna, grilled fish, steak, etc Cheese crumbles (feta or goat cheese)   Top with your favorite salad dressing. Choose one that is low in sugar and fat. Go for those with a healthy oil base.  Make your salads full of foods you enjoy but focus on veggies and clean protein! Make a goal to eat one big salad a day!     BALSAMIC GRILLED CHICKEN SALAD Yield 4 servings   INGREDIENTS: 4 boneless, skinless chicken breasts 1/4 c. balsamic vinegar 2 Tbs. Dijon mustard 2 Tbs. fresh lemon juice 2 garlic cloves, chopped 2 Tbs. olive oil Salt and freshly ground black pepper 6-8 cups mixed greens Shredded carrots Favorite Balsamic Vinaigrette   

DIRECTIONS: For marinade: Combine vinegar, mustard, lemon juice, garlic, olive oil, salt and pepper in a bowl and whisk well. Place chicken breasts and marinade into a resealable gallon-sized Ziplock bag. Seal the bag and toss to coat. Refrigerate, turning the chicken breasts occasionally, for at least 2 hours and no longer than 24 hours. Prepare grill. Remove chicken from the bag and discard marinade. Grill chicken, uncovered, over medium-high heat for 5-7 minutes on each side until cooked all the way through. Cut chicken in strips and serve over greens and carrots, add dressing. Recipe from Giada de Laurentiis      GREEK SALAD Yield: 2 servings   INGREDIENTS : 1 head romaine lettuce, chopped 1 medium cucumber, chopped 1 medium tomato cut into wedges Crumbled feta OR 1 bag DOLE Greek Salad Mix Leftover 22 Minute grilled chicken   GREEK DRESSING ½ cup olive oil ¼ cup red wine vinegar 1 T balsamic vinegar ¼ cup fresh lemon juice 2 tsp dried oregano 1 clove garlic, crushed 1 tsp Dijon mustard ½ tsp Himalayan sea salt 1 tsp herbal seasoning blend 2 T chopped fresh parsley   DIRECTIONS Combine lettuce, cucumber, tomato, feta and chicken in large bowl and mix well. For dressing, place all ingredients in a blender or food processor and blend until smooth. Pour over 

1/10/2019 The Little Way Lunch - Google Docs

https://docs.google.com/document/d/18iDcNOmAlHTQOuqHhtPko2iVOpYuKf4ANnTlabYAHNM/edit?ts=5c3744f2#heading=h.mjxfny3mvjsy 2/6

  

salad and store remaining dressings in jar in fridge. If dressing solidifies, set on counter for 30 minutes and shake before using again. Adapted from a recipe from Natalie Tuman     BURRITO BOWLS Yield 4 servings  INGREDIENTS: 1 lb ground beef, chicken, or turkey 2 bags frozen cauliflower rice 1 can black beans, rinsed and drained Salsa Avocado Cilantro Greek yogurt, plain  Taco seasoning ingredients  1 tsp chili powder  1 ½ tsp cumin  1 tsp sea salt  ½ tsp paprika  ¼ tsp garlic powder  ¼ tsp onion powder  ¼ tsp oregano  ¼ tsp red pepper flakes Combine all ingredients in small bowl or jar and mix or put on lid and shake.   DIRECTIONS: Brown ground meat and add ¾ to all of taco seasoning, depending on your taste preference, and ¼ to ½ cup water. Stir and simmer for a few minutes. Cook cauliflower rice according to package instructions. Warm black beans or serve cold. To make bowls divide ingredients among 4 bowls starting with rice, meat, beans a       

CHICKEN OR TUNA SALAD WRAP Yield 2 servings   INGREDIENTS: 1 cup chicken breast, cooked and shredded OR 2 small cans tuna in water 1-2 T plain greek yogurt (depends on desired creaminess) 2 stalks celery, chopped 1 avocado, mashed Salt and pepper to taste ½ lime, juiced Whole grain tortillas or romaine lettuce leaves   DIRECTIONS: Mash avocado. Add the rest of the ingredients to avocado and mix. If using tuna, drain and rinse first. Serve on wheat tortilla or lettuce leaves. Adapted from recipe from Natalie Tuman mythinkfit.com     DELI LETTUCE WRAP Yield: 1 Serving   INGREDIENTS: 4 – 6 oz. lean deli meat 2 Large Pieces of Iceberg Lettuce (not cut) Veggies of your choice 1 T. Dressing or Mustard 1 Green Apple 2 T. Nut Butter   DIRECTIONS: Lay flat the large pieces of lettuce leaf. Place lunch meat on lettuce leaf, top with veggies of your choice add dressing or mustard. Serve with a green apple and 2 T of nut butter.     

1/10/2019 The Little Way Lunch - Google Docs

https://docs.google.com/document/d/18iDcNOmAlHTQOuqHhtPko2iVOpYuKf4ANnTlabYAHNM/edit?ts=5c3744f2#heading=h.mjxfny3mvjsy 3/6

  

INSTANT POT CHICKEN CAPRESE Yield: 1 serving   INGREDIENTS: 1 T. balsamic vinegar 1 large boneless skinless chicken breast 1 medium beefsteak or heirloom tomato, sliced 1 bunch basil leaves whole but removed from stem   DIRECTIONS: Cook chicken in instant pot on manual setting/high pressure for about 3-4 minutes, quick release. (Follow your Instant Pot Instructions, as all pots are different.) *Alternatively you could bake your chicken in an oven After chicken is fully cooked, lie on a plate and top with ½ of tomato. Then, top with basil leaves and drizzle with balsamic vinegar. Eat with a side salad or veggie of choice.     ASIAN CHICKEN SALAD Yield: 6 servings *great for leftovers or to serve as a side with dinner   INGREDIENTS: 4-5 C. chopped romaine 1 Red Pepper, chopped 1 small red onion, peeled, halved and sliced 3 C. shredded rotisserie chicken 1 package coleslaw mix 1 ripe avocado, peeled and sliced 1 can of mandarin oranges, drained ½ C – ¾ C Asian Sesame dressing *you can buy this pre-made in your salad dressing aisle, any brand will do just check your label for clean ingredients   DIRECTIONS: Place all ingredients except dressing in a large bowl and toss. Divide 1/6 of ingredients into a bowl and top with dressing. Adapted from tasteofhome.com 

CLEAN TACO SALAD Yield: 4 servings   INGREDIENTS: 1 C. Red Bell Pepper (chopped) 1 C. Orange Bell Pepper (chopped) ½ Red Onion (chopped) 1lb Ground Turkey 2 Roma Tomatoes (chopped) 1 Jalapeno pepper (chopped) 1 avocado (chopped) 1 C. No Sugar added Salsa 1 lime 4 C. Spinach To taste cilantro To taste hot sauce Homemade Taco Seasoning (see below)   Ingredients for Taco Seasoning: 1 tbsp Ground Cumin 1 tsp paprika ½ tsp Cayenne pepper ½ tsp onion powder 1 tsp Chili powder Salt to taste   DIRECTIONS: Brown ground turkey and set aside. Mix taco seasoning ingredients in a bowl and add to turkey mix, mixing thoroughly. In a large bowl, place spinach and top with all ingredients including cooked turkey meat. Top with salsa, divide into portioned bowls and enjoy.     TUSCAN TURKEY SOUP Yield: 4 servings   INGREDIENTS: 1 T. EVOO ½ C. onion, chopped ½ C. celery, chopped 1 clove garlic, minced 14 oz. reduced sodium chicken broth 

1/10/2019 The Little Way Lunch - Google Docs

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1 can white beans 1 C. cooked, cubed turkey 1 C. Spinach ½ tsp. dried basil Parmesan cheese (optional)   DIRECTIONS: In a large saucepan, heat oil over medium high heat. Add onion and celery cook until tender, stirring occasionally. Add garlic- cook for 1 minute. Stir in broth, white beans, turkey, basil- bring to a boil and then turn to simmer for 10 minutes. Add spinach and stir until wilted. Serve after cooling and top with parmesan cheese if you desire.     GREEN HULK SOUP Yield 8-10 servings   INGREDIENTS: 1- 2 TB EVOO 6 cups (or a box and a half) low sodium chicken broth 3-4 cups broccoli, chopped into smaller pieces, fresh or frozen 4 cups cauliflower, chopped into smaller pieces, fresh or frozen 4 cloves garlic, minced 1 medium onion, chopped half of a bag of frozen spinach Salt Pepper 

DIRECTIONS: Heat large pot over medium high heat and add EVOO and garlic. Once the pot is hot, add in onions and let them cook down a bit. Add in Chicken Broth and let it get going to a nice boil. Drop in the rest of the ingredients and bring to a boil for about 10 minutes or so. Take off heat and allow to cool a little. Take one fourth (or however much you can comfortably fit into your food processor or blender) and put it into your 

device. Blend until smooth. Continue to blend all soup. This can be put into individual containers and frozen easily. From Kara Osborne at wellnesswitness.com     FLATBREAD PIZZA Yield 1 serving   INGREDIENTS:   1 whole wheat tortilla, or whole grain flatbread 1-2 T low sugar spaghetti sauce chopped veggies of choice (broccoli, spinach, onions, peppers, mushrooms, etc) Lean meat of choice (cooked shredded chicken, browned beef or turkey) Crumbled goat or feta cheese   DIRECTIONS: Preheat oven to 400. Place tortilla on baking sheet and bake for a few minutes if you desire a crisper crust. Remove from oven and spread with spaghetti sauce. Layer on toppings. Place back in oven for 8-10 minutes. Enjoy!    ITALIAN CAULIFLOWER RICE BOWL Yield 1-2 servings   INGREDIENTS: 1 bag cauliflower rice 1 handful shredded cabbage 1 sliced italian chicken sausage ½ c marinara sauce Cooking spray (olive or coconut oil preferred)   DIRECTIONS: Heat small pan on medium heat and spray with cooking spray. Add all ingredients and stir. Cook until cooked all the way through. 

1/10/2019 The Little Way Lunch - Google Docs

https://docs.google.com/document/d/18iDcNOmAlHTQOuqHhtPko2iVOpYuKf4ANnTlabYAHNM/edit?ts=5c3744f2#heading=h.mjxfny3mvjsy 5/6

  

Adapted from gracegatheredlife.com   

1/10/2019 The Little Way Lunch - Google Docs

https://docs.google.com/document/d/18iDcNOmAlHTQOuqHhtPko2iVOpYuKf4ANnTlabYAHNM/edit?ts=5c3744f2#heading=h.mjxfny3mvjsy 6/6

  

TURKEY CHILI Yield 8 servings   INGREDIENTS: 2 tsp EVOO 1 medium onion, chopped 1 medium green bell pepper, chopped 1 medium red bell pepper, chopped 2 cloves garlic, finely chopped 1 lb. cooked ground turkey, choose 93% lean 2 15 oz. cans kidney or pinto beans, drained and rinsed 1 15 oz. can diced tomatoes 1 cup low sodium chicken broth 1 T chili powder ½ tsp sea salt or Himalayan salt 2 tsp crushed red pepper (optional) ¼ cup fresh cilantro 8 tsp crumbled goat cheese   DIRECTIONS: Heat oil in large saucepan over medium-high heat. Add onion and bell peppers; cook, stirring occasionally, for 5 to 6 minutes, or until onion is translucent. Add garlic; cook for one minute. Add turkey, beans, tomatoes (with liquid), broth, chili powder, salt, and red pepper. Bring to a boil. Reduce heat; gently boil, stirring occasionally, for 20 minutes, or until slightly thickened. Place in serving bowls and top with cilantro and cheese. Adapted from FIXATE cookbook  

1/5/2019 The Little Way Dinner - Google Docs

https://docs.google.com/document/d/1snb8IkGLhswy-RNkVIxYmB-PmohuP6wYJ_5taG4xTc4/edit# 1/8

  

 SHEET PAN LEMONY ROASTED SAUSAGE AND VEGGIES Yield 4-6 servings   INGREDIENTS 2 cups Brussel sprouts (cut sprouts in half if large) 4 large carrots, peeled and large dice 1 onion, large dice 1 red pepper, large dice 4 garlic cloves (thinly sliced) or minced garlic 1 package Sun-dried tomato chicken sausage (or any flavor you like), cut into 1 inch pieces ¼ cup olive oil 1 tsp salt ¼ teaspoon lemon pepper ½ tsp garlic powder ½ tsp paprika 1-3 handfuls greens (spinach, arugula, mixed greens) ½ lemon, juiced   DIRECTIONS Preheat oven to 400. Cut all veggies and sausage in similar size chunks to ensure they cook evenly. In a large bowl, add all ingredients except greens and lemon juice. Toss sausage and veggies until evenly coated with oil and seasonings. Spread in a single layer onto a rimmed sheet pan and roast for 40-45 minutes, stirring occasionally. Remove from oven and spread greens and lemon juice over pan and carefully toss. Let the heat from the veggies wilt the greens. Serve immediately!   Optional: Serve over rice or quinoa.  From lifeisbutadish.com 

SHEET PAN FAJITAS Yield 4-6 servings   INGREDIENTS 1 pound chicken breasts, thinly sliced  1 red pepper, sliced 1 green pepper - sliced 1 yellow pepper - sliced 1 onion - halved and cut into slices 1/4 cup olive oil 2 tsp chili powder 1 tsp cumin 1/2 tsp garlic powder Pinch of chili flakes 1 tsp salt 1/2 tsp ground pepper Corn tortillas Fajita toppings of choice (shredded lettuce, shredded cheese, salsa, olives, etc.)   DIRECTIONS Preheat oven to 400. In small bowl combine oil, chili powder, cumin, chili flakes, garlic, salt and pepper. Toss chicken, veggies and oil mixture together on a large rimmed sheet pan. Spread out evenly in one layer. Bake for 25-30 minutes until chicken is cooked and the veggies are soft with a crispy edge.  Serve with tortillas, sour cream, avocado and all your favorite fajita fixin’s! From laughspatula.com     

1/5/2019 The Little Way Dinner - Google Docs

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 7 INGREDIENT “SPAGHETTI” BAKE Yield 8 servings  INGREDIENTS 1 large spaghetti squash 1 pound ground beef or other ground meat of choice ½ onion, diced 1 cup pizza sauce, can add more if like *salt and pepper to taste 3 eggs, beaten   DIRECTIONS Preheat oven to 400. Cook squash however you prefer (our favorite is in the Instant Pot, oven or microwave will work, too). Meanwhile, brown the hamburger and cook the onion together. Once meat is cooked through, add pizza sauce and seasonings. Scoop out cooked spaghetti squash and mix with meat and sauce. Put into an oven safe baking dish. Pour eggs over top and mix. Bake approximately 1 hour (cooking times vary). Serve with a tossed salad or steamed broccoli.     22 MINUTE CHICKEN AND ROASTED VEGGIES Yield 4 servings   INGREDIENTS 4-6 boneless, skinless chicken breasts (Tip: Make more to use for protein on salads for lunches.) olive oil salt and fresh black pepper to taste favorite chicken seasoning 

DIRECTIONS Place chicken breasts on a large sheet of parchment or wax paper. Fold paper over the chicken, and pound each chicken breast to an even thickness (about 1") with a mallet. Season the chicken lightly with salt and pepper and any other preferred seasonings. Place a large skillet over medium-high heat. Add a teaspoon or so of olive oil and swirl the pan to coat the bottom evenly. Place seasoned chicken breasts in the skillet and set a timer for 1 minute. Flip the chicken with a pair of tongs and cook for 1 minute longer. Turn heat down as low as it will go. Cover the chicken. Set a timer for 10 minutes.  ***DO NOT LIFT THE LID. The lid is key; it's trapping the heat and creating steam to continue cooking the chicken. If you lift the lid, the heat/steam escapes and ruins the process. When the timer goes off, turn off the heat completely but again, DO NOT LIFT THE LID. Set a timer for another 10 minutes.  When the timer goes off, you should have the most beautiful, juicy, flavorful pieces of chicken you've ever cooked! This cooking method also creates a delicious pan sauce that you can pour over the chicken when you store it in a container. It helps retain additional moisture and flavor. From Fatlossfoodies.com      

1/5/2019 The Little Way Dinner - Google Docs

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 ROASTED VEGGIES Yield (easily adjusted to amount desired)   This recipe is customizable to fit any size family, based on the amount of vegetables you have on hand! Choose any combination of the following:  INGREDIENTS Carrots, chopped Broccoli, chopped Brussel sprouts, chopped Onion, chopped sweet potatoes, chopped smaller  bell peppers, chopped zucchini, chopped asparagus, chopped olive oil minced garlic any spices you enjoy (sage, thyme, italian seasonings, onion powder, etc.)    DIRECTIONS Preheat oven to 425 degrees. Chop all vegetables into approximately 1 inch pieces, taking note that potatoes will need to be chopped slightly smaller to ensure even cooking time. Arrange all vegetables in a single layer on large rimmed sheet pan. Drizzle vegetables lightly with olive oil, add garlic and sprinkle with desired spices. Mix thoroughly until evenly coated. Bake 20-30 minutes until veggies are at desired tenderness. Serve immediately as a side to your choice of lean protein.   Optional: Drizzle with balsamic vinegar right out of the oven & tossed, then topped with shredded parmesan cheese.   

CROCK POT PORK CARNITAS Yield 6-8 servings  INGREDIENTS 3 lbs of Pork Loin or roast 1 bay leaf 1 1/2 cup of water  To make the rub combine:  2 T of chili powder 2 tsp of cumin 1 tsp of ground coriander 1/2 tsp cloves 1 tsp onion powder 1 tsp garlic powder 1 tsp sea salt 1 tsp oregano   To assemble the carnitas, you will need:  6-8 corn tortillas Canned black or pinto Beans, drained & rinsed Romaine Lettuce Diced Tomatoes Diced Avocado Shredded cheddar cheese   DIRECTIONS Mix all spices together, except bay leaf, in a bowl. Rub down the entire pork loin with the spices and place in your slow cooker. Add the bay leaf and water. Cook on low for 6-8 hours. As the pork cooks, add water to the slow cooker if needed. The pork should pull apart easily to shred. When pork is fully cooked, remove it from the crock pot and shred. Put pork back into the crock pot and stir the meat to coat with 

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 the juices from cooking. Assemble in corn tortillas and add desired toppings. Adapted from melaniemitro.com     ITALIAN CHICKEN STEW Yield 8 servings  INGREDIENTS 4 chicken breasts 1 onion, chopped 1 cup chicken broth 1 14 oz can diced tomatoes 1 TB chopped, minced garlic  1 14 oz can of full fat coconut milk, shake it well before opening 1 8 oz can tomato sauce  2 TB Italian Seasoning Salt and Pepper to taste  DIRECTIONS Place all ingredients in slow cooker on low for 7-8 hours. Remove chicken and shred and return to slow cooker. Stir and serve!    CASHEW CRUSTED BAKED SALMON WITH ROASTED LEMON ASPARAGUS Yield: 4 servings  INGREDIENTS 4 - 4–6 oz salmon fillets ¼ cup crushed cashews  EVOO or cooking spray  Salt and pepper to taste  

½ lb fresh asparagus cleaned and trimmed (the last inch or so can be tough so trim that off) 2 cups cooked brown rice (Tip: Cook a large amount, divide into portions to freeze for later use.)  DIRECTIONS Preheat oven to 400˚F and line two baking pans with foil & spray with EVOO. Place salmon fillets on one of the trays and spray lightly with olive oil. Season with salt and pepper and sprinkle with about 2 T. of the cashews for each fillet. Lightly spray with olive oil & set aside. Place the asparagus on the second tray in a single layer, lightly spray with olive oil, and season with salt & pepper. Bake the salmon for about 12–15 minutes. After about 4 minutes of baking the salmon, put asparagus in to cook for the last 8 minutes. Remove from the oven, squeeze fresh lemon over the asparagus and salmon. Serve with rice.     INSTANT POT BEEF WITH BROCCOLI Yield 4 servings  INGREDIENTS 1.5 pound flank steak, thinly sliced against the grain 2-3 crowns broccoli broken into florets 3/4 cup beef broth 1/2 cup coconut aminos 2 TB avocado oil or olive oil 2 TB sesame oil 1 TB minced garlic 1 TB arrowroot flour 

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 1/2 TB grated ginger 1/2 tsp onion powder 1/4 tsp salt 1/4 tsp red pepper flakes 1/8 tsp pepper Sesame seeds to garnish Chopped green onions to garnish  DIRECTIONS Turn instant pot onto “sauté” mode and add avocado or olive oil. While the oil is heating, place broccoli florets in a microwave safe dish filled 3/4th’s with water. Microwave for 3 minutes until lightly steamed. Drain water and set aside. Once oil is sizzling, sear sliced beef (about 30 seconds-1 minute on each side) in batches, ensuring not to overcrowd or over cook. Transfer to a plate once browned. Once all beef is browned and on the plate, add minced garlic to the instant pot and sauté until fragrant, about 1 minute. Add in the beef broth, coconut aminos, sesame oil, onion powder, red pepper flakes, salt, and pepper. Add beef and juices from plate to the instant pot, close the lid, and set to “sealing”. Select manual and set the time for 10 minutes. Once done, do a quick release, remove lid, and put the instant pot back into “sauté” mode. Slowly add in arrowroot flour, using a fork to whisk into the liquid as you add it. Add in broccoli and continue stirring as the sauce thickens. Remove beef and broccoli with a slotted spoon and arrange in a large serving dish or meal prep containers. Allow the remaining liquid to continue simmering and thickening. Once it’s thick and bubbling, pour sauce over beef and broccoli. Garnish with sesame 

seeds, green onions or additional red pepper flakes From wholekitchensink.com    BLACK BEAN AND SPINACH ENCHILADA CASSEROLE Yield 8 servings  INGREDIENTS ½ - ¾ TB olive oil 6 oz. fresh baby spinach, chopped 1 15 o. can black beans, rinsed and drained 1 ½ cups frozen corn, thawed 6 green onions, thinly sliced 1/3 cup cilantro, chopped 2 tsp Cumin 2 cups shredded 3 cheese blend, divided 1 10 oz can red enchilada sauce 6-8 whole wheat or corn tortillas   DIRECTIONS Preheat oven to 375. Heat oil in pan on medium heat. Saute spinach for 1-2 minutes until slightly wilted. In a large bowl, combine beans, 1 cup cheese, spinach, corn, green onions, cumin, and cilantro. Lightly coat a 9x13 inch baking dish with oil or cooking spray, and pour a small amount of the sauce to coat the bottom. Lay two tortillas on bottom and cover with half the vegetable mixture. Continue this step two times and finish with two tortillas on top. Pour remaining sauce over top and sprinkle cheese on top. Bake for 20 minutes or until heated through. Adapted from recipe from leosfood.tumbler.com  

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 OPEN-FACED AVOCADO BURGER AND TURNIP FRIES Yield: 1 serving   INGREDIENTS Parchment paper 2 large turnips, peeled, cut into approximately 1/2 x 4 inch sticks  1 tsp olive oil  ¼ tsp garlic powder, divided 1 dash sea salt (or Himalayan salt)  ¼ tsp ground black pepper (divided 1 (4-oz) raw or frozen lean ground beef or turkey or veggie patty Nonstick cooking spray  ½ whole-grain hamburger bun ¼ medium ripe avocado, mashed  Fresh tomato salsa (optional)  DIRECTIONS Preheat oven to 425 F. Line baking sheet with parchment paper. Set aside. Combine turnips and oil in a medium bowl; mix well. Add 1 dash garlic powder, salt, and 1 dash pepper; toss gently to blend. Spread turnips evenly on prepared baking sheet. Bake for 42 to 45 minutes, or until crispy on the outside and tender on the inside. While turnips are baking, season patty with remaining dash of garlic powder and dash of pepper. Set aside. Heat small nonstick skillet, lightly coated with spray, over medium-high heat. Add patty; cook for 4 to 5 minutes on each side, or until no longer pink in the middle. (Cooking a frozen patty might take longer.) Top bun with avocado, patty, and salsa (if desired); serve immediately with turnip fries and enjoy!   

GROUND TURKEY TACO SKILLET Yield 6 servings  INGREDIENTS 1 pound ground turkey 1 onion, diced 1 package low sodium taco seasoning 2 cups water 1 16 oz jar salsa, no added sugar 1 can corn, rinsed 2 cups instant brown rice 1 can green chilis Desire toppings (lettuce, tomato, avocado, etc)  DIRECTIONS Brown ground turkey and onion until fully cooked. Stir in taco seasoning, water, salsa, and corn. Bring to boil. Stir in rice. Cover and remove from heat. Let sit 12-15 minutes. Serve immediately with desired toppings.    20 MINUTE HONEY GARLIC SHRIMP WITH BROCCOLI & BROWN RICE Yield 4 servings  INGREDIENTS 1/3 cup honey 1/4 cup soy sauce, reduced sodium 1 TB minced garlic 1 tsp minced fresh ginger 1 lb medium uncooked shrimp, peeled & deveined 

2 tsp olive oil chopped green onion for garnish, optional 

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 2-3 crowns chopped broccoli 1 10 oz bag frozen brown rice or frozen cauliflower rice  DIRECTIONS Whisk the honey, soy sauce, garlic, and ginger together in a medium bowl. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade to use later. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. . Cook shrimp on one side until pink-- about 45 seconds– then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. Serve with cooked marinade sauce and garnish of green onion. Steam broccoli and cook brown rice or cauliflower rice in microwave while shrimp is cooking. The sauce is excellent over the broccoli and rice!  From Sally’s Baking Addiction  EGG ROLL IN A BOWL Yield 4 servings  INGREDIENTS 1 lb ground pork sausage 6 cups coleslaw mix or shredded cabbage 4 cloves garlic minced 1 tablespoon ginger minced 1 T Bragg’s Liquid Aminos or low sodium soy sauce  1/4 cup chopped green onions 1 tablespoon sesame oil 

 DIRECTIONS Heat a large skillet over medium heat. Add the sausage and cook, stirring often to crumble, until cooked through. Add the coleslaw mix, garlic, ginger, and liquid aminos to the skillet with the sausage. Cook for 3-4 minutes or until cabbage has softened a bit. Remove from the heat and top with the green onions and drizzle with sesame oil. Serve immediately. Adapted from bunsinmyoven.com    ITALIAN MEATBALLS AND ZUCCHINI NOODLES Yield 8 servings  INGREDIENTS Non-stick cooking spray 

cup whole wheat bread crumbs ¼ cup unsweetened almond milk 2 tsp Olive oil 1 medium onion, finely chopped 3 cloves garlic, minced 2 lbs ground turkey 2 large eggs ¼ cup finely chopped fresh parsley 2TB grated parmesan cheese 1 tsp dried oregano leaves ½ tsp sea salt or Himalayan salt ½ tsp ground black pepper 4 medium zucchini 1 24 oz jar spaghetti sauce, low sugar  DIRECTIONS Preheat oven to 425 degrees. Line large baking sheet with parchment paper, lightly coated with spray. Place bread crumbs and 

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 milk in a small bowl. Set aside; soak for 10 minutes. Heat oil in medium skillet over medium-low heat. Add onion; cook, stirring frequently, for 5 to 6 minutes or until onion is translucent. Add garlic; cook, stirring frequently, for 1 minute. Combine onion mixture, turkey, eggs, parsley, cheese, oregano, salt, pepper, and bread crumb mixture in large bowl; mix well with clean hand or wooden spoon. Refrigerate, covered for 1 hour. Form turkey mixture into 1-inch meatballs and arrange on baking sheet. Bake for 13-18 minutes or until browned and cooked through. Cut zucchini into noodles with a vegetable peeler or some kind of utensil to cut vegetables into noodles. Boil noodles in water in large saucepan until tender, about 2-3 minutes. Serve meatballs topped with spaghetti sauce and cooked zucchini noodles. Adapted from FIXATE cookbook    HONEY BALSAMIC CHICKEN BREASTS AND VEGGIES Yield 4 servings  INGREDIENTS 

16 ounces baby red potatoes, quartered 2 cups cherry tomatoes 2 TB olive oil Salt and pepper, to taste 1 lb asparagus, trimmed 2 TB chopped fresh parsley leaves    

FOR CHICKEN 1/4 cup balsamic vinegar 2 TB honey 1 TB Dijon mustard 2 cloves garlic, minced 1/2 tsp dried oregano 1/2 tsp dried basil Salt and pepper, to taste 4 boneless, skinless chicken breasts  DIRECTIONS In a medium bowl, whisk together balsamic vinegar, honey, Dijon, garlic, oregano and basil; season with salt and pepper to taste. In a gallon size plastic bag or large bowl, combine balsamic vinegar mixture and chicken. Marinate 30 minutes to overnight, turning the bag occasionally. Drain & discard the marinade from the chicken. Preheat oven to 400 degrees F. Coat baking sheet with nonstick spray. Place potatoes and tomatoes in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper to taste. Place chicken around potatoes and tomatoes in a single layer. Place into oven and roast until the chicken is completely cooked through, reaching an internal temperature of 165 degrees F, about 25-30 minutes. Stir in asparagus during the last 10 minutes of cooking time. Serve immediately, garnished with parsley, if desired.   

From damndelicious.net