Sides

 

Asian Slaw

Yields: 6 servings per recipe

  • 2 c. thinly sliced green cabbage
  • ¾ c. thinly sliced red cabbage
  • ¾ c. shredded Napa cabbage
  • YOU MAY ALSO USE PREPACKAGED MIX.
  • 1 red bell pepper, cut into strips
  • 1 carrot, cut into thin strips
  • 2 green onions, chopped finely
  • 3 T. chopped cilantro
  • Dressing
  • 2 T. rice wine vinegar
  • 2 T. vegetable oil
  • 2 T. creamy peanut butter
  • 1 1/2 T. soy sauce
  • 1 T. brown sugar
  • 2 T. minced garlic or 1 T. garlic powder
  1. Combine all dressing ingredients and mix well.
  2. In a large bowl, combine all other ingredients, and toss with dressing just before serving.

Nutrition

  • Calories: 102
  • Fat: 7 grams
  • Carbs: 6 grams
  • Protein: 2 grams

 

Avocado Cilantro Dip

Tiny Little Chef Avocado Cilantro Dip

Yields: 1 oz. - 8 servings per recipe

  • 6 oz. plain greek yogurt (add more if dip is too thick)
  • 1 avocado, pitted and skin removed
  • 1 T. real mayonnaise
  • 2 - 3 T. cilantro
  • ¼ t. TLC House seasoning (combo of sea salt, garlic and pepper)
  • 1 T. grated Parmesan
  1. Combine all ingredients in a food processor or blender.
  2. Store in the fridge, overnight if possible.
  3. May add lemon juice if desired.

Nutrition

  • Calories: 52
  • Fat: 4 grams
  • Carbs: 9 grams
  • Protein: 2 grams

 

Bacon and Blue Cheese Mashed Potatoes

Tiny Little Chef Bacon and Blue Cheese Mashed Potatoes
  • 2 lbs. potatoes, peeled and cut
  • 1-2 T. TLC House Seasoning (combo of salt, garlic and pepper)
  • 2 T. butter
  • 1 c. milk
  • 3 slices of bacon, cooked to very crispy, and crumbled into small pieces
  • 1/4 c. blue cheese
  1. Peel and dice potatoes, making sure all similar in size.
  2. Place peeled and cut potatoes in a large saucepan, add salt, and cover with water.
  3. Bring to a boil over medium-high heat and then reduce heat to medium, to a rolling boil.
  4. Cook until potatoes pull part when poked with a knife.
  5. Remove the potatoes from the heat and drain off the water.
  6. Mash and slowly add the milk and garlic.
  7. Beat to a smooth consistency with a hand mixer.
  8. Stir in the blue cheese and bacon.
  9. Allow potatoes to thicken for 5 minutes before serving.

 

Bacon Ranch Broccoli Salad

Yields: 3+ cups - 6 servings per recipe

  • 2 c. broccoli florets
  • 1 lb. bacon (turkey or pork)
  • ½ c. plain yogurt (not Greek)
  • ¼ c. mayonnaise
  • 1 T. ranch dressing mix
  • ½ c. chopped walnuts or pecans
  • ½ c. craisins
  1. In a skillet, fry bacon until very crispy.
  2. Remove from heat and let cool.
  3. Crumble into fine pieces.
  4. In a small bowl, whisk together the yogurt, mayonnaise, and ranch mix.
  5. In a large bowl, combine all ingredients and mix well.
  6. Top with additional chopped nuts and Craisins as desired.

Nutrition

  • Calories: 493
  • Fat: 33 grams
  • Carbs: 12 grams
  • Protein: 33 grams

 

Bacon Wrapped Asparagus

Yields: 12 spears

  • 12 spears asparagus
  • 6 pieces of bacon, cut in half
  • 1 t. olive oil
  • salt and pepper to taste
  1. Rinse asparagus and cut one inch from the end.
  2. Drizzle with olive oil and sprinkle with salt and pepper.
  3. Heat oven to 350 degrees.
  4. Wrap each spear of asparagus with one half piece of bacon.
  5. Bake for 20-25 minutes, switch oven to broil, and broil until bacon is crispy.

Nutrition

  • Calories: 166
  • Fat: 4 grams
  • Carbs: 7 grams
  • Protein: 15 grams

 

Bacon Wrapped Jalapenos

Yields: 6 jalapeños - 6 servings per recipe

  • 6 jalapenos
  • ¼ c. ricotta cheese
  • ¼ c. plain greek yogurt, 2%
  • ½ c. sharp cheddar cheese
  • ⅛ t. paprika
  • ¼ t. garlic powder
  • 6 slices of bacon cut in half
  1. Heat oven to 400 degrees.
  2. Cut jalapenos in half lengthwise and remove the stems and seeds.
  3. In a bowl combine the ricotta, greek yogurt, sharp cheddar, paprika and garlic powder. Mix well.
  4. Stuff the mixture into the cavities of the jalapenos.
  5. Bake for 30 minutes, and then switch your oven to broil, allowing the bacon to crisp up and become brown.
  6. TIP: These can be made as far as a day in advance and I love to refrigerate them at least an hour before cooking, so that all the ingredients come together.

Nutrition

  • Calories: 188
  • Fat: 11 grams
  • Carbs: 2 grams
  • Protein: 12 grams

 

Baked Fontina Dip

Yields: 7 oz. - 1 oz per serving -7 servings per recipe

  • 7 oz fontina cheese
  • 3 T. olive oil
  • 2 T. lemon juice
  • 3 sprigs of thyme, chopped finely
  • 1 sprig of rosemary, chopped finely
  • ½ t. salt
  • 1/8 t. pepper
  1. Heat oven to broil and place the rack 4-6 inches from the heat.
  2. In an oven safe dish or skillet, evenly distribute the fontina cheese and drizzle with olive oil.
  3. Combine the thyme and rosemary and sprinkle over the cheese and olive oil.
  4. Broil for approximately 5 minutes or until cheese is brown and bubbly.
  5. Remove from oven.
  6. Sprinkle with salt, pepper, and lemon juice.
  7. Serve warm with your favorite bread.

Nutrition

  • Calories: 163
  • Fat: 15 grams
  • Carbs: 1 grams
  • Protein: 7 grams

 

Balsamic Veggie Bake

Tiny Little Chef Balsamic Veggie Bake

Yields: 4 servings per recipe

  • 1 eggplant
  • 2 yellow squash
  • 2 zucchini squash
  • 28 oz. can diced tomatoes
  • ¼ c. olive oil
  • ¼ c. balsamic vinegar
  • 2 T. Italian seasoning
  • ½ c. shredded Mexican cheese blend (optional)
  1. Preheat oven to 350.
  2. Wash and rinse all vegetable thoroughly.
  3. Cut the eggplant, squash and zucchini into medium sized pieces.
  4. Put into a bowl, and add the oil, vinegar and Italian seasoning.
  5. Put in refrigerator and let marinate for at least 2 hours.
  6. In a baking dish, pour out the vegetables and add the diced tomatoes. Make sure to stir ingredients well. Top with cheese if desired.
  7. Bake for 30-40 minutes, until veggies are tender. Remove from oven at this time if not adding cheese.
  8. Put oven on broil, and let cheese bubble and brown for 2-3 minutes.
  9. Remove from oven and serve.

Nutrition

  • Calories: 273
  • Fat: 19 grams
  • Carbs: 14 grams
  • Protein: 8 grams

 

Cucumber Salad

Yields: 6 servings per recipe - 1/2 cucumber per serving

  • 3 English cucumbers
  • 1 garlic clove ot 1/2 T. garlic powder
  • 1 c. white wine vinegar
  • 1 c. water
  • ½ c. sugar
  • 2 t. salt
  • fresh ground black pepper
  • 2 T. chopped parsley
  • ½ small red onion, sliced into rings
  1. Place cucumbers in a jar or container with a tight fitting lid.
  2. Whisk together the water, vinegar, sugar, salt and garlic.
  3. Pour the mixture over the cucumbers.
  4. Chill overnight in an airtight container.
  5. Serve garnished with red onion rings and finely minced parsley.

Nutrition

  • Calories: 93
  • Carbs: 21 grams
  • Protein: 1 grams

 

Barley Risotto

Yields: 2 cups

  • 1 c. uncooked barley
  • 2 T. grated Parmesan
  • 2 T. milk
  • ½ T. butter
  • ¼ t. salt
  • 1 T. fresh chopped herbs
  1. Cook barley according to the package directions.
  2. When finished, slowly stir in the Parmesan, butter, milk, and salt.
  3. Let simmer a minimum of 5 minutes until all flavors are incorporated and liquid has been absorbed.
  4. Garnish with fresh chopped herbs and enjoy!

Nutrition

  • Calories: 96
  • Fat: 2 grams
  • Carbs: 17 grams
  • Protein: 3 grams

 

Black Bean, Avocado, and Corn Salad

Yields: 4 (1/2 c.) servings per recipe

  • 15 oz. can black beans (low sodium)
  • 2 ears of corn, cooked and sliced off the cob or a 15 oz, can of corn, rinsed well
  • 1 avocado, diced
  • 2 large tomatoes, diced or a 15 oz can of petite diced tomatoes
  • 2 english cucumbers, peeled and diced
  • 1 t. TLC House Seasoning (combo of sea salt, garlic and pepper)
  • 1 t. cumin
  • ½ t. ginger
  • ½ lemon, juiced
  • 2 T. olive oil
  • ½ T. balsamic vinegar
  1. Cook corn and remove from the cob.
  2. Drain well and rinse well if using canned tomatoes, beans and corn.
  3. Combine all the other ingredients in a bowl and mix well.
  4. Refrigerate at least 30 minutes.
  5. TIP: Add the avocado just before serving.

Nutrition

  • Calories: 367
  • Fat: 15 grams
  • Carbs: 40 grams
  • Protein: 13 grams

 

Brown Butter Herb Potatoes

  • 1 lb. new potatoes
  • 2 T. unsalted butter
  • 1 1/2 T. TLC House Seasoning (salt, garlic and pepper)
  • 1/2 T. dried basil
  1. Heat oven to 400 degrees.
  2. Put all ingredients into a large piece of tin foil, creating a closed pouch.
  3. Bake for an hour, until potatoes are tender and can be pierced with a small knife or fork.

 

Cauliflower Mash

Tiny Little Chef Cauliflower Mash
  • 2 heads of Cauliflower or 3 bags of cauliflower florets
  • 6 T. butter (sub Ghee)
  • ¼ c. grated Parmesan or nutritional yeast (optional)
  • ½ T. garlic powder
  • 1 t. TLC Inflammation Buster Seasoning OR nutmeg
  • salt and pepper to taste
  1. Chop off the florets from the heads of cauliflower.
  2. Boil for about 20 minutes, until very tender.
  3. Puree cauliflower in a blender or food processor with all other ingredients except the parmesan, being sure to leave room and air for the steam to escape.
  4. Transfer mash to a serving bowl and slowly stir in the parmesan.

Nutrition

  • Calories: 97
  • Fat: 9 grams
  • Carbs: 2 grams
  • Protein: 2 grams

 

Cilantro Black Beans

Yields: 2 cups - 2 (1 c.) servings per recipe

  • 1 15 oz. can low sodium black beans
  • ½ T. garlic powder
  • 1 t. onion powder
  • 1 t. dried cilantro
  • 1 t. cumin
  • ⅛ t. salt
  • ⅛ t. paprika
  1. Put all ingredients in a small saucepan, including the liquid from the beans.
  2. Let simmer on low heat for a minimum of 45 minutes, or until beans are nice and soft.
  3. Garnish with 1 T. fresh chopped cilantro (optional)

Nutrition

  • Calories: 178
  • Carbs: 12 grams
  • Protein: 12 grams

 

Elote (Mexican Grilled Corn)

Yields: 4 ears of corn

  • 4 ears of corn, clean and husked
  • ½ c. mayo
  • ½ T. TLC House Seasoning (combo of salt, pepper, and garlic)
  • ½ t. paprika or chili powder
  • ¼ c. grated Parmesan cheese
  • 4 lime wedges
  1. Clean and dry corn, and grill until just done (approximately 7-10 minutes).
  2. In a small bowl, combine the mayo, house seasoning, and cheese until well incorporated.
  3. Remove corn from grill and top immediately with the mayo mixture.
  4. Sprinkle corn with paprika or chili powder and garnish with a lime wedge.

Nutrition

  • Calories: 441
  • Fat: 30 grams
  • Carbs: 30 grams
  • Protein: 14 grams

 

Green Beans Almondine

  • 1 pound of fresh green beans, with the stems cut off
  • 3 T. butter or ghess
  • 1 cup of slivered of sliced almonds
  • ¼ t. salt or TLC House Seasoning
  1. Boil the green beans in a sauce pan, with the salt, for about 4 minutes, until somewhat tender and bright green.
  2. Rinse cooked beans in COLD water to stop the cooking process.
  3. In a dry skillet, toast the almonds over medium until your nose tells you that they are ready. They should be lightly golden. To this pan, add the butter, and let melt.
  4. Place green beans on a platter, and top with the almond butter sauce. Enjoy!

 

Green Chile and Cheddar Mashed Potatoes

Yields: 8 (1/4 c.) servings per recipe

  • 2 lbs. potatoes, peeled and cut
  • 2 T. butter
  • 1 c. milk or heavy cream
  • 2 T. garlic powder
  • 1/2 c. sharp cheddar cheese
  • 1/4 c. diced green chiles
  1. Peel and dice potatoes, making sure all similar in size.
  2. Place peeled and cut potatoes in a large saucepan, add salt, and cover with water.
  3. Bring to a boil over medium-high heat and then reduce heat to medium, to a rolling boil.
  4. Cook until potatoes pull part when poked with a knife.
  5. Remove the potatoes from the heat and drain off the water.
  6. Mash and slowly add the milk and garlic.
  7. Beat to a smooth consistency with a hand mixer.
  8. Stir in the cheese and green chiles.
  9. Allow potatoes to thicken for 5 minutes before serving.

Nutrition

  • Calories: 198
  • Fat: 8 grams
  • Carbs: 24 grams
  • Protein: 7 grams

 

Guacamole Fresca

Tiny Little Chef Guacamole Fresca

Yields: 4 servings per recipe

  • 2 large avocados
  • ½ pint of Heirloom cherry tomatoes (may also use Roma tomatoes)
  • 1 T. lemon juice
  • salt and pepper
  • 1 t. cumin
  • ½ shallot or red onion
  • 1 t. garlic powder
  • 2 t. cilantro, chopped
  1. Cut cherry tomatoes in half and add to bowl.
  2. Rough chop the shallot and add to bowl.
  3. Add a pinch of salt and pepper to bowl.
  4. Dice avocados and add to bowl.
  5. Sprinkle with cumin, cilantro, a touch more salt, and garlic powder.
  6. Mix with spoon and let set together for at least 1 hour before serving.
  7. TIP: Add various flavors such as jalapeños, black beans, etc. and personalize to your taste.

Nutrition

  • Calories: 520
  • Fat: 12 grams
  • Carbs: 75 grams
  • Protein: 21 grams

 

Lemon and Garlic Hummus

Tiny Little Chef Lemon Garlic Hummus

Yields: 16 oz. - 4 servings per recipe

  • 15 oz. can garbanzo beans
  • 1 garlic clove, roughly chopped
  • 2 t. cumin
  • ½ t. salt
  • 1 T. sesame oil
  • 1 t. lemon juice
  1. Drain garbanzo beans, but keep liquid to the side.
  2. In a food processor combine all ingredients on low speed except the sesame oil.
  3. Slowly drizzle in sesame oil, followed by the reserved bean liquid to reach desired consistency.
  4. NOTE: Sesame oil is used in this recipe to replace the traditional tahini paste. You may also use olive oil.

Nutrition

  • Calories: 153
  • Fat: 5 grams
  • Carbs: 17 grams
  • Protein: 6 grams

 

Mediterranean Pasta Salad

Yields: 2 cups - 4 (1/2 c.) servings per recipe

  • 2 c. uncooked vegetable rotini pasta
  • 2 oz. crumbled feta cheese
  • 1 T. Italian dressing
  • 1 t. TLC Mediterranean Seasoning
  • 4 artichoke hearts
  • 1 handful grape or cherry tomatoes
  • 1 bell pepper, roasted
  1. Cook pasta according to package directions.
  2. Cut the cherry tomatoes in half and cut the artichokes into a rough chop.
  3. Dice roasted red bell peppers.
  4. Mix all ingredients in a bowl.
  5. Serve warm or cold.

Nutrition

  • Calories: 243
  • Fat: 7 grams
  • Carbs: 30 grams
  • Protein: 9 grams

 

Mixed Veggie Fried Rice

Yields: 4 (1/2 c.) servings per recipe

  • 2 c. brown rice, cooked
  • 2 c. mixed vegetables
  • 2 garlic cloves, chopped
  • 1 shallot, chopped
  • 1 T. ground ginger
  • 2 T. olive oil
  • 1 T. sesame oil
  • 3 T. low sodium soy sauce
  • 3 eggs
  1. Heat oils in a large skillet over medium heat.
  2. Add the veggies, garlic, and shallots, and saute for 3-4 minutes.
  3. To the veggie mixture, add the ground ginger and soy sauce.
  4. Mix until well incorporated, and keep over low heat.
  5. In a separate pan, scramble the eggs and add to the completed veggie mixture.
  6. Mix well together, serve, and enjoy!

Nutrition

  • Calories: 431
  • Fat: 16 grams
  • Carbs: 51 grams
  • Protein: 8 grams

 

Parmesan Polenta Fries

Yields: 4 servings per recipe

  • 4 c. low sodium chicken stock
  • 2 T. garlic powder
  • 1 c. cornmeal
  • 1 T. TLC House Seasoning
  • 1 c. parmesan cheese
  • 2 T. unsalted butter
  • 1/3 c. olive oil or coconut oil
  1. Place the chicken broth and garlic in a large saucepan.
  2. Cook over medium-high heat until it reaches a rapid boil.
  3. Reduce the heat to medium-low and very slowly whisk in the cornmeal, whisking constantly to make sure there are no lumps.
  4. Add the salt and pepper, and allow to simmer for about 20 minutes, stirring continuously, and scraping the bottom of the pan, until thick.
  5. Remove from the heat and slowly stir in the Parmesan.
  6. Pout into a lightly greased glass pan, and smooth out to an even surface.
  7. Refrigerate at least one hour.
  8. Remove from the fridge and cut into your desired shape.
  9. Lightly coat the bottom of a skillet with olive oil or coconut oil, and "fry" until golden brown.
  10. Sprinkle with additional Parmesan if desired, and enjoy!

Nutrition

  • Calories: 480
  • Fat: 30 grams
  • Carbs: 37 grams
  • Protein: 16 grams

 

Parmesan Roasted Asparagus

Yields: 4 servings per recipe - 1/4 lb. per serving

  • 2 lbs. fresh asparagus
  • olive oil, salt, pepper to taste
  • ½ c. freshly grated Parmesan cheese
  1. Rinse and dry the asparagus.
  2. Spread out on a sheet pan.
  3. Drizzle with olive oil, salt, and pepper using your hands to ensure the asparagus is fully coated.
  4. Pre-heat oven to 400 degrees.
  5. Roast approximately 15-20 minutes or until tender.
  6. Remove from the oven, and sprinkle with Parmesan cheese.
  7. Put back in oven for 1 minute to melt.

Nutrition

  • Calories: 263
  • Fat: 17 grams
  • Carbs: 6 grams
  • Protein: 24 grams

 

Parmesan Zucchini

Yields: 4 servings per recipe - 1/2 zucchini per serving

  • 2 small zucchini
  • 1 T. olive oil
  • ¼ c. parmesan cheese
  • ¼ c. panko bread crumbs
  • ¼ t. salt
  • ¼ t. garlic powder
  • ¼ t. Italian seasoning
  1. Slice zucchini into ¼ inch pieces and toss with the olive oil.
  2. In a separate bowl combine the Parmesan, Panko, salt, garlic, and Italian seasoning.
  3. Heat oven to 350 degrees.
  4. On a baking sheet, arrange the zucchini in a single layer and top with a small amount of the Parmesan mixture.
  5. Bake for 12 minutes and then switch your oven to broil.
  6. Let broil until crispy and golden brown.

Nutrition

  • Calories: 239
  • Fat: 11 grams
  • Carbs: 21 grams
  • Protein: 15 grams

 

Pizza Dip

Yields: 1 oz. - 8 servings per recipe

  • 1 c. marinara sauce
  • 8 oz. cream cheese, softened
  • 1 T. Italian seasoning
  • 1 c. mozzarella cheese
  • ¾ c. shredded Parmesan cheese
  • 20-30 small slices of pepperoni, quartered
  1. Heat oven to 350 degrees.
  2. Mix cream cheese and Italian seasoning.
  3. Spread cream cheese mixture on the bottom of a 9 inch pie plate or Pyrex dish.
  4. Sprinkle half the mozzarella and half the Parmesan.
  5. Top with marinara and add remaining cheese and pepperoni.
  6. Bake 20 minutes.
  7. Switch oven to broil until cheese is brown and bubbly.

Nutrition

  • Calories: 315
  • Fat: 23 grams
  • Carbs: 3 grams
  • Protein: 22 grams

 

Roasted Cauliflower

Yields: 2 servings per recipe

  • 1 medium cauliflower cut into florets
  • 3 T. olive oil
  • 1 T. minced garlic
  • 1 T. lemon juice
  • 1 t. Kosher salt
  • 3 T. grated Parmesan cheese
  1. Heat oven to 450°F.
  2. Cut the cauliflower into small florets, removing the stems.
  3. Combine all other ingredients in a bowl.
  4. Put cauliflower in roasting pan.
  5. Slowly pour over the olive oil mixture (make sure well coated, but not too wet).
  6. Put in oven and let bake for 25-35 minutes, turning occasionally.
  7. Remove from oven add sprinkle with Parmesan cheese.

Nutrition

  • Calories: 225
  • Fat: 22 grams
  • Carbs: 3 grams
  • Protein: 4 grams

 

Quinoa and Rice Pilaf

Yields: 2 cups - 8 (1/2 c.) servings per recipe

  • 1 c. cooked brown rice
  • 1 c. cooked quinoa
  • 1 shallot, chopped
  • 2 garlic cloves, chopped
  • 1 red bell pepper, chopped
  • ½ T. salt
  • 1 t. pepper
  • 3 T. parsley, chopped
  • 2 T. extra virgin olive oil
  1. Heat olive oil in a medium saute pan, and cook the shallots, garlic, and bell pepper for approximately 5 minutes, or until tender.
  2. In a bowl, combine the cooked rice and quinoa.
  3. Add the shallot mixture, salt, pepper, and parsley.
  4. Stir until well combined.

Nutrition

  • Calories: 174
  • Fat: 5 grams
  • Carbs: 25 grams
  • Protein: 3 grams

 

Poblano Potato Salad

Yields: 8 servings per recipe-1/4 lb. potatoes per serving

  • 2 lbs. baby red potatoes, cut into 1 inch pieces
  • 2 c. baby corn (may use frozen corn. Thaw well.)
  • 2 roasted Poblano chilis (see note below)
  • ½ c. green onion, chopped
  • ½ c. sour cream
  • ¼ c. mayonnaise
  • ¼ c. cilantro, chopped
  • salt and pepper to taste
  1. Put potatoes in a large pot, cover with water. Bring to a boil on medium high heat. Cook until fork tender (20-30 min.)
  2. Combine all ingredients in a bowl and stir gently.
  3. Season with Salt and Pepper to taste.
  4. NOTES:
  5. May toast corn in a dry skillet for a charred flavor.
  6. To char the Poblano Chilis, place underneath the broiler until blackened on all sides.
  7. Place into a bowl and tightly cover with plastic wrap.
  8. Leave for 10 minutes.
  9. Peel the char off chilis with the back of a knife or spoon, remove stem and seeds, and chop.

Nutrition

  • Calories: 188
  • Fat: 8 grams
  • Carbs: 24 grams
  • Protein: 4 grams

 

Roasted Cauliflower

Yields: 2 servings per recipe

  • 1 medium cauliflower cut into florets
  • 3 T. olive oil
  • 1 T. minced garlic
  • 1 T. lemon juice
  • 1 t. Kosher salt
  • 3 T. grated Parmesan cheese
  1. Heat oven to 450°F.
  2. Cut the cauliflower into small florets, removing the stems.
  3. Combine all other ingredients in a bowl.
  4. Put cauliflower in roasting pan.
  5. Slowly pour over the olive oil mixture (make sure well coated, but not too wet).
  6. Put in oven and let bake for 25-35 minutes, turning occasionally.
  7. Remove from oven add sprinkle with Parmesan cheese.

Nutrition

  • Calories: 225
  • Fat: 22 grams
  • Carbs: 3 grams
  • Protein: 4 grams

 

Roasted Garlic Mashed Potatoes

Yields: 8 (1/4 c.) servings per recipe

  • 2 lbs. potatoes, peeled and quartered
  • 2 T. butter
  • 1 c. milk or heavy cream
  • 2 T. garlic powder
  1. Peel and dice potatoes, making sure all similar in size.
  2. Place peeled and cut potatoes in a large saucepan, add salt, and cover with water.
  3. Bring to a boil over medium-high heat and then reduce heat to medium, to a rolling boil.
  4. Cook until potatoes pull part when poked with a knife.
  5. Remove the potatoes from the heat and drain off the water.
  6. Mash and slowly add the milk and garlic.
  7. Beat to a smooth consistency with a hand mixer.
  8. Allow potatoes to thicken for 5 minutes before serving.

Nutrition

  • Calories: 168
  • Fat: 6 grams
  • Carbs: 23 grams
  • Protein: 5 grams

 

Roasted Winter Veggies

Yields: 4 servings per recipe - 1/4 lb. per serving

  • 1 sweet potato
  • 1 small butternut squash
  • 1 lb. parsnips
  1. Peel all of the vegetables and cut into large chunks.
  2. Heat oven to 425 degrees.
  3. Toss veggies in olive oil and a little bit of salt and pepper.
  4. Roast in oven approximately 35 minutes or until fork tender.
  5. Remove from oven, season to taste, garnish with parsley, and pair with your favorite main dish to complete any meal!

Nutrition

  • Calories: 129
  • Carbs: 24 grams
  • Protein: 2 grams

 

Salsa Cruda

  • 3 medium tomatoes, diced
  • ½ c. diced yellow onion
  • ½ bunch cilantro, chopped
  • 1 jalapeño
  • 2 cloves finely chopped garlic
  • 1 t. salt
  • ½ T. lemon juice
  • ½ T. lime juice
  1. Diced the tomatoes and onion.
  2. Put in a large bowl.
  3. Add finely chopped cilantro, garlic and salt.
  4. Cut jalapeño in half, and remove seeds. Chop up and add to other mixture.
  5. Toss mixture well and add the lemon and lime juice.
  6. Cover and let refrigerate 1-2 hours before serving.

 

Spanish Rice

Yields: 4 servings per recipe

  • 1 c. white or brown rice, uncooked
  • 2 c. chicken broth, low sodium
  • 2 t. garlic powder
  • 1/2 t. onion powder
  • 15 oz. can red enchilada sauce (divided in two)
  • 1 t. chopped jalapeno (optional)
  1. Combine rice, garlic powder, and onion powder in a large sauce pan.
  2. Pour the chicken broth and ½ the enchilada sauce over the rice mixture.
  3. Bring to a rolling boil and reduce to a simmer.
  4. Cook for 20 minutes or until rice is tender.
  5. Fluff with a fork and add remaining enchilada sauce as desired.
  6. Add jalapeno (optional).

Nutrition

  • Calories: 236
  • Fat: 10 grams
  • Carbs: 25 grams
  • Protein: 8 grams

 

Spanish Rice Stuffed Poblano Pepper

Yields: 2 peppers - 2 servings per recipe

  • 2 Poblano peppers
  • 1 recipe of Spanish rice (or mix brown rice with a red enchilada sauce)
  • 2 T. blue cheese
  • 1 T. chopped cilantro
  • ½ c. shredded Mexican cheese
  1. Preheat oven to 375 degrees.
  2. Make a slit in the Poblano pepper from stem to tip and remove all seeds from the inside.
  3. Place in a lightly greased baking dish.
  4. Combine the rice mixture with the blue cheese and the cilantro and stuff into the pepper.
  5. Top pepper with shredded Mexican cheese.
  6. Bake for 45 minutes until cheese is golden brown and bubbly.
  7. TIP: May use Zatarans’ Spanish rice mix. Cook according to the package directions and then add 15 oz can red enchilada sauce and 1 t. diced jalapeno when it is thoroughly cooked.

Nutrition

  • Calories: 396
  • Fat: 21 grams
  • Carbs: 35 grams
  • Protein: 16 grams

 

Spinach and Artichoke Dip

Yields: 8 servings per recipe

  • 2 cans artichoke hearts (in water, not marinated), chopped
  • 1 can diced jalapeños (adjust to personal taste)
  • 2 T. garlic powder
  • ½ c. plain yogurt
  • ½ c. mayonnaise
  • 1/2 c. grated Italian cheese blend
  • 1 lb. frozen, chopped spinach (thawed and all excess water removed.
  • TIP place spinach in dish cloth and wring out)
  1. Mix together all ingredients.
  2. May serve cold or bake following below directions:
  3. Spoon into a buttered baking dish.
  4. Top with cheese. Add more or less to your preference.
  5. Bake at 350 for 25 minutes.
  6. Serve with crackers or bread.
  7. TIP Use a 3 cheese Italian blend to make it easier.

Nutrition

  • Calories: 151
  • Fat: 11 grams
  • Carbs: 6 grams
  • Protein: 3 grams

 

Spicy Parmesan Sweet Potato Fries

Yields: 8 servings per recipe - 1/2 sweet potato per serving

  • 4 sweet potatoes
  • 1 t. cornstarch (to make extra crispy)
  • 2 T. olive oil
  • 1/2 T. TLC Spicy House Seasoning (combo of sea salt, garlic, pepper and cayenne)
  • sprinkle of red pepper flakes (optional)
  • 1 T. parmesan cheese
  1. Directions
  2. Heat oven to 425°F.
  3. Peel sweet potatoes and cut into even pieces lengthwise.
  4. Put potatoes in a bowl and sprinkle with the cornstarch.
  5. Coat with the olive oil. Use as little as possible to lightly coat all pieces.
  6. Toss and mix well.
  7. Spread fries on non-stick baking sheet in an even layer.
  8. Halfway through baking (15 minutes) flip the fries.
  9. Bake an additional 15 minutes or so, until crispy.
  10. Remove from oven, and garnish with parmesan, house seasoning and red pepper flakes.
  11. NOTE: You may also fry these in coconut oil.

Nutrition

  • Calories: 96
  • Fat: 4 grams
  • Carbs: 13 grams
  • Protein: 1 grams

 

Sweet Potato Mash

Yields: 8 servings

  • 4 large sweet potatoes
  • 4 T. butter
  • 2 T. milk
  • 1 pinch nutmeg
  • salt and pepper to taste
  1. Pierce sweet potatoes with a knife.
  2. Microwave 10 minutes, or until soft to the touch when pressed.
  3. Alternatively, you can pierce the potatoes, wrap in foil, and bake at 450 for one hour.
  4. Carefully remove from Microwave.
  5. Wait 5 minutes to cool.
  6. Scoop out flesh, and mash with a fork.
  7. Add butter, milk, salt, pepper and nutmeg. Enjoy!

Nutrition

  • Calories: 111
  • Fat: 6 grams
  • Carbs: 12 grams
  • Protein: 1 grams

 

Quinoa and Rice Pilaf

Yields: 2 cups - 8 (1/2 c.) servings per recipe

  • 1 c. cooked brown rice
  • 1 c. cooked quinoa
  • 1 shallot, chopped
  • 2 garlic cloves, chopped
  • 1 red bell pepper, chopped
  • ½ T. salt
  • 1 t. pepper
  • 3 T. parsley, chopped
  • 2 T. extra virgin olive oil
  1. Heat olive oil in a medium saute pan, and cook the shallots, garlic, and bell pepper for approximately 5 minutes, or until tender.
  2. In a bowl, combine the cooked rice and quinoa.
  3. Add the shallot mixture, salt, pepper, and parsley.
  4. Stir until well combined.

Nutrition

  • Calories: 174
  • Fat: 5 grams
  • Carbs: 25 grams
  • Protein: 3 grams

 

Taste of Arizona Yogurt Dip

Yields: 1 1/4 c (1/4 c. per serving) 5 servings per recipe

  • 1 c. plain greek yogurt
  • 1/4 c. mayonnaise
  • 1 T. TLC Taste of Arizona Seasoning (can use more or less)
  • 1 t. lemon juice
  1. Mix all ingredients and refrigerate for a minimum of 30 minutes before serving.

Nutrition

  • Calories: 29
  • Fat: 1 grams
  • Carbs: 3 grams
  • Protein: 4 grams

 

Tomato Gazpacho

Yields: 4 servings per recipe - 1 cup per serving

  • 28 oz. can small diced tomatoes
  • 1 English cucumber
  • ½ yellow onion
  • ½ bunch cilantro
  • ½ bunch flat leaf parsley
  • 1 T. lemon juice
  1. Chop cucumber into small dice.
  2. Cut onion into small dice.
  3. Finely chop cilantro and parsley.
  4. Combine all ingredients into a bowl.
  5. Cover, and let chill for a minimum of 4 hours.

Nutrition

  • Calories: 54
  • Carbs: 9 grams
  • Protein: 3 grams