Vegetarian

 

16 Bean Chili

Yields: 4 servings per recipe - 1 cup per serving

  • 2 c. 16 bean soup starter
  • 2 c. beef broth (can use chicken or vegetable)
  • 28 oz. can petite diced tomatoes
  • 3 - 4 T. TLC Chili Seasoning (start with 2 and add more as desired after half the cooking time)
  1. Combine all ingredients in the crock pot.
  2. Cook on low for 8 hours.

Nutrition

  • Calories: 263
  • Carbs: 34 grams
  • Protein: 19 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

Baked Potato Soup

Yields: 4 servings per recipe - 1 cup per serving

  • 3 T. all-purpose flour
  • 2 large baked potatoes, peeled and cubed
  • ½ t. hot pepper sauce
  • 3 bacon strips, diced
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 1 t. salt
  • 1 t. dried basil
  • ½ t. pepper
  • 3 c. chicken broth
  • 1 c. half-and-half cream
  • Shredded cheddar cheese
  • Minced fresh parsley
  1. In a large saucepan, cook bacon until crisp.
  2. Drain, reserving 1 T. drippings, and set aside.
  3. Sauté onion and garlic in the drippings until tender.
  4. Stir in flour, salt, basil and pepper; mix well. Gradually add broth. Bring to boil; boil and stir for 2 minutes.
  5. Add the potatoes, cream and hot pepper sauce; heat through but do not boil.
  6. Garnish with bacon, cheese and parsley.

Nutrition

  • Calories: 505
  • Fat: 24 grams
  • Carbs: 40 grams
  • Protein: 23 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

 

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

 

Barley Feta Salad

  • 2 c. cooked barley (cook according to package directions)
  • 2-3 T. olive oil
  • TLC House Seasoning to taste (salt, garlic and pepper)
  • 1 large cucumber, diced
  • 3 roma tomatoes, diced
  • 3 T. crumbled Feta cheese
  1. Cook barley according to package directions, and drizzle with olive oil.
  2. Dice up cucumbers and tomatoes, add to barley, and mix well.
  3. Season with salt, pepper, and garlic powder to desired taste.

Nutrition

  • Calories: 245
  • Fat: 16 grams
  • Carbs: 19 grams
  • Protein: 9 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

 

Breakfast Cookies

Tiny Little Chef Breakfast Cookies

Yields: 10 cookies - 1 cookie per serving

  • 2 ripe bananas
  • 1 3/4 c. oats
  • 2 T. ground flaxseed
  • 1/4 c. semi-sweet chocolate chips
  • 1 t. seasoning (cinnamon, nutmeg, apple pie and pumpkin spice are all great)
  • TIP: May also add chopped fruit and nuts!
  1. Preheat oven to 350.
  2. Mash bananas well.
  3. Add oats, flaxseed, and seasoning to the bananas and mix well.
  4. Stir in chocolate chips.
  5. Spoon onto a greased cookie sheet.
  6. Bake 15-20 minutes, until done.

Nutrition

  • Calories: 154
  • Fat: 4 grams
  • Carbs: 23 grams
  • Protein: 6 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.

 

 

Butternut Squash Soup

Tiny Little Chef Butternut Squash Soup
  • 40 oz. prepackaged butternut squash, or one extra-large squash, peeled and diced
  • 1 red bell pepper, rough chop
  • 1 yellow onion, rough chop,
  • 3 cloves garlic, smashed
  • 5 c. water
  • 2 c. chicken stock
  • 1 T. salt
  • 2 T. white sugar OR sweetener of choice
  • ½ c.-3/4 c. whole milk
  • fresh thyme sprigs
  1. Put all ingredients in to a large pot. Bring to a boil, then reduce to a simmer for 40 minutes.
  2. In small batches, blend until creamy.
  3. PLEASE leave room in the blender for the liquid to expand and steam to escape (¾ full or less).
  4. Return to pot and add milk.
  5. Ladle in to bowls, garnish with thyme, and enjoy.

 

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

 

 

Crockpot Cornbread

  • 1 package of Cornbread Mix
  1. Remove the inner vessel of the crockpot and set it on a piece of wax paper
  2. Trace it and cut it out.
  3. Put the wax paper cutout in the bottom of the vessel and spray the rest with cooking spray.
  4. Return to the crockpot.
  5. Pour mix into crockpot.
  6. Cover and cook on low for 60-90 minutes.
  7. ENJOY!

 

Cucumber Gazpacho

Yields: 3 servings per recipe

  • 3 cucumbers, peeled and diced
  • 12 oz. plain yogurt or Greek yogurt
  • 1 T. lime juice
  • 2 t. lemon juice
  • 2 Roma tomatoes, diced
  • salt and pepper to taste
  1. Combine all ingredients, minus half of a diced cucumber, in blender.
  2. Puree until smooth.
  3. Place in a plastic bowl and add remaining cucumber and diced tomato.
  4. Cover and chill a minimum of 4 hours.

Nutrition

  • Calories: 95
  • Fat: 4 grams
  • Carbs: 11 grams
  • Protein: 5 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

 

 

Egg Muffins

Tiny Little Chef Egg Muffins
  • 6 eggs
  • 2 T. milk
  • 1 T. shredded cheddar (eliminate for Whole30 compliance)
  • Optional...any of your favorite veggies, meats, etc.
  1. Heat oven to 350.
  2. Using the above recipe as a guideline, create the scrambled egg batter, and pour it into a pitcher.
  3. Use the pitcher to put the batter into lightly greased (Pam) muffin tins (regular or mini).
  4. Add additional topping if desired. Veggies, cooked meats, etc.
  5. Bake for approximately 20-25 minutes.
  6. Freeze any extras and pop in the microwave for 30 seconds whenever you desire!

Eggplant Roll Ups

Yields: 4 servings per recipe - 2-3 rollups per serving, depending on size

  • 2 large eggplants
  • 2 c. marinara sauce
  • 2 large cloves of garlic, sliced paper thin
  • 1 t. red pepper flakes
  • 1 egg
  • 15 oz. Ricotta cheese
  • olive oil
  • 1 c. shredded Mozzarella cheese
  • salt and pepper to taste
  1. Preheat oven to 350°F.
  2. Cut eggplant lengthwise, into ¼ inch strips.
  3. Salt both sides of eggplant slices well, and set in colander, with the colander placed in a sink of bowl.
  4. Leave for 30-45 minutes (this step can be skipped, but the salt helps dry out the excess moisture, leaving the eggplant with a better texture and taste. Very minimal salt is absorbed).
  5. In a small saucepan, combine marinara, garlic and red pepper flakes. Heat on a medium low for 30 minutes.
  6. In a large skillet, coat the entire bottom of the pan in olive oil over medium high heat.
  7. Add slices of eggplant and cook about 3 minutes until turning brown and soft. Repeat on each side. Make sure to use enough oil!
  8. Place eggplant on paper towels and blot to get rid of excess olive oil.
  9. In a small bowl combine the ricotta, egg, and a bit of salt and pepper. Mix well.
  10. In the middle of each strip of eggplant, place a heaping spoonful of ricotta and roll the eggplant. Place in a baking dish, seam side down. Repeat with all eggplant.
  11. Coat the tops of the eggplant rolls with Marinara and Mozzarella.
  12. Bake at 350°F for 20 minutes.
  13. Broil for 5 minutes until cheese is brown and bubbly.

Nutrition

  • Calories: 386
  • Fat: 21 grams
  • Carbs: 15 grams
  • Protein: 27 grams

Fall Orzo Salad

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

  • 2 c. whole wheat orzo
  • 4 T. crumbled blue cheese
  • 1/3 c. dried cranberries
  • 3 T. chopped walnuts
  • 2 T. parsley
  • 2 T. cilantro
  • 1 apple of choice
  • salt and Pepper
  • ½ lemon
  • 1 t. garlic powder
  1. Cook orzo according to package directions.
  2. Drain, rinse and place in a large bowl.
  3. Drizzle olive oil and mix to keep orzo from sticking together.
  4. Add blue cheese, cranberries, and walnuts. Mix.
  5. Cut apple into a medium dice.
  6. Chop parsley and cilantro together. Add to bowl and mix.
  7. Add salt and pepper to taste.
  8. Squeeze lemon juice over top. Sprinkle garlic powder over top. Mix everything together and Enjoy!
  9. TIP: All ingredients can be increased in quantity as needed for preferred taste.

Nutrition

  • Calories: 253
  • Fat: 4 grams
  • Carbs: 37 grams
  • Protein: 9 grams

 

Feta Fritatta

Tiny Little Chef Feta Frittata

Yields: 8 slices

  • 4 eggs
  • 1 T. milk
  • 1 T.extra virgin olive oil
  • ½ bag baby spinach
  • 2 cloves garlic, rough chopped
  • ½ small shallot, small diced
  • ½ t. fresh thyme leaves
  • 1 t. Italian parsley, chopped
  • 2 T. feta cheese
  • 1 roma tomato, sliced into half circles
  1. Preheat oven to 375.
  2. In a sauté pan, bring the olive oil to a medium heat.
  3. Add the shallots and garlic. Cook until shallots are translucent.
  4. Add spinach, parsley and thyme to shallot mixture. Cook until spinach is completely wilted.
  5. Spared the contents evenly across the bottom of the sauté pan.
  6. In a small bowl, whisk together the eggs and milk. Add a touch of salt and pepper.
  7. Pour milk mixture directly on top of the spinach mixture in sauté pan. Let mixture remain on stove top for 3 minutes and then transfer to the oven. Add tomatoes and Feta. Bake for 10-12 minutes.
  8. Remove from oven, slice, and serve.

Nutrition

  • Calories: 158
  • Fat: 12 grams
  • Carbs: 3 grams
  • Protein: 9 grams

 

French Onion Soup

ENJOY!

Yields: 4 servings per recipe - 1 cup per serving

  • ½ c. unsalted butter
  • 2 T. olive oil
  • 4 c. sliced onions
  • 4 (10.5 oz.) cans beef broth
  • 2 T. dry sherry (optional)
  • 1 T. dried thyme
  • salt and pepper to taste
  • 4 slices French or whole wheat bread
  • 4 slices provolone cheese
  • ¼ c. grated Parmesan cheese
  1. Melt butter with olive oil in an 8 quart stock pot on medium heat.
  2. Add onions and continually stir until tender and translucent. Do not brown the onions.
  3. Add beef broth, sherry and thyme. Season with salt and pepper, and simmer for 30 minutes.
  4. Heat the oven broiler.
  5. Ladle soup into oven safe serving bowls and place one slice of bread on top of each (bread may be broken into pieces if you prefer).
  6. Layer each slice of bread with your cheeses.
  7. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly.

Nutrition

  • Calories: 593
  • Fat: 45 grams
  • Carbs: 22 grams
  • Protein: 21 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

 

Greek Salad

Yields: 4 servings per recipe

  • 1 large seedless (English) cucumber
  • 1 pint cherry or grape tomatoes
  • 1 package feta cheese
  • 1 small jar of quartered artichoke hearts in water (optional)
  • 3 T. Greek dressing
  1. Cut cucumber lengthwise into 4 equal pieces and cut into a small dice.
  2. Cut tomatoes in half lengthwise.
  3. If using artichoke hearts, rough chop if pieces are too large.
  4. Combine all ingredients in a bowl and stir gently.
  5. Let set up at least 1 hour and enjoy!

Nutrition

  • Calories: 396
  • Fat: 36 grams
  • Carbs: 16 grams
  • Protein: 25 grams

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

 

Pad Thai

Yields: Approximately 12 oz. - 4 servings (3 oz. each) per serving.

  • 8 oz. pad thai or lo mein noodles
  • 2 T. vegetable oil
  • 1 clove garlic, minced
  • 2 large eggs
  • 1 ½ T. low sodium soy sauce
  • 1 lime, juiced
  • 2 T. light brown sugar
  • 1 t. fish sauce
  • ⅛ t. red pepper flakes (more if you desire spicy)
  • 2 green onions, sliced
  • ⅓ c. cilantro, roughly chopped
  • ⅓ c. unsalted peanuts, chopped
  1. Bring a pot of water to a boil.
  2. Add the noodles and cook to package directions.
  3. In a large skillet, heat the oil and add the garlic. Cook until tender.
  4. In a bowl, whisk your eggs lightly with a fork. Pour them into the skillet, and cook just until they solidify, moving the eggs around the skillet so they lightly scramble. Do not overcook.
  5. Remove when eggs are cooked and set aside.
  6. In another small bowl, stir together the soy sauce, lime juice, brown sugar, fish sauce, and red pepper flakes.
  7. Pour the sauce into the skillet and add the scrambled eggs.
  8. Add noodles and toss to coat in the sauce.
  9. Remove from heat. Sprinkle with green onions, cilantro, and peanuts.
  10. Toss to combine, and serve while still warm.

Nutrition

  • Calories: 284
  • Fat: 15 grams
  • Carbs: 26 grams
  • Protein: 8 grams

 

Pumpkin Soup

Yields: 4 servings per recipe - 1 c. per serving

  • 15 oz. can pumpkin puree
  • 1 c. vegetable or chicken stock
  • 1 c. milk
  • 2 T. applesauce
  • 1 T. TLC Pumpkin Spice Seasoning
  • ½ T. brown sugar
  • ½ t. thyme
  • ½ t. onion powder
  • ½ t. salt
  • ⅛ t. black pepper
  1. In a medium pot over medium heat, toast all spices until fragrant.
  2. Whisk in the stock to the spices and let simmer for 2 minutes.
  3. Slowly whisk in the milk and the applesauce while continually stirring and add in the puree 1 spoonful at a time.
  4. Whisk until well combined and simmer over medium low heat for 1 hour.
  5. Top with toasted pumpkin seeds and fresh thyme.

Nutrition

  • Calories: 111
  • Fat: 2 grams
  • Carbs: 16 grams
  • Protein: 3 grams

Spaghetti Squash Pie

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

  • 1 spaghetti squash
  • olive oil
  • salt and pepper
  • 2 eggs
  • 3 T. parmesan cheese
  • 1lb. lean ground turkey
  • 1 ½ T. Italian seasoning
  • ½ t. garlic powder
  • 1/4 c. our cream
  • 1 jar pasta sauce
  • ½ c. mozzarella cheese
  • ½ c. 5 cheese mexican blend
  1. Heat oven to 350.
  2. Cook ground turkey in pan and sauté with Italian seasoning and granulated garlic. Set aside.
  3. Cut spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt and pepper. Bake face down on baking sheet at 450 degrees for 50 minutes and let cool completely.
  4. Use fork to scrape spaghetti squash into dish towel.
  5. Ring out towel with squash inside to rid of excess moisture. A LOT of liquid will come out.
  6. Beat eggs together in bowl and season with salt and pepper. Add Parmesan cheese and whisk together.
  7. Add spaghetti squash directly to egg mixture and coat thoroughly.
  8. Grease pan (9x9) with olive oil.
  9. Flatten spaghetti squash along bottom to create an even layer.
  10. Add several dollops of sour cream on top of spaghetti squash.
  11. Mix sauce with ground turkey and add to pan with spaghetti squash.
  12. Layer cheeses on top evenly and sprinkle Italian seasoning.
  13. Cover with foil and bake at 350 degrees for 45 minutes.
  14. Uncover and broil until edges are golden brown.

Nutrition

  • Calories: 564
  • Fat: 23 grams
  • Carbs: 38 grams
  • Protein: 49 grams

 

Spanish Rice Stuffed Poblano Pepper

Yields: 2 peppers - 2 servings per recipe

  • 2 Poblano peppers
  • 1 recipe of Spanish rice
  • 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

 

Tomato Avocado Chickpea Salad

Yields: 3 cups - 6 (1/2 c.) servings per recipes

  • 1 15 oz. can chickpeas (or garbanzo beans)
  • 1 cucumber, peeled and diced
  • 1 avocado, diced
  • ⅓ c. feta cheese
  • 1 pint cherry tomatoes, roughly chopped
  • 2 T. extra virgin olive oil
  • 1 T. lemon juice
  • ½ T. TLC House Seasoning Blend (combo of seal salt, garlic and pepper)
  • 2 T. chopped cilantro
  1. Rinse and drain the chickpeas.
  2. In a bowl, whisk together the olive oil, lemon juice, and House Seasoning.
  3. To the dressing mix, slowly incorporate the chickpeas and cucumbers; Stir well.
  4. Add the next layer of tomatoes and feta cheese, and stir well.
  5. Cover with plastic wrap and chill for 30 minutes.
  6. Right before you serve, top with the fresh cut cilantro and avocado.

Nutrition

  • Calories: 354
  • Fat: 14 grams
  • Carbs: 33 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

 

Vegetarian Chili

Yields: 6 (1 c.) servings per recipe

  • 1 28 oz. can petite diced tomatoes
  • 1 15 oz. can corn
  • 1 15 oz. can beans (whatever your favorite kind is!)
  • 4 oz. can diced green chiles
  • 1 small sweet potato, peeled and cut into a small dice
  • 1 red bell pepper, cut into a small dice
  • 2 T. chili seasoning (or 2 packets)
  • 1 c. vegetable stock or water
  1. In a colander, rinse and drain the corn, beans, and green chiles. Do not rinse or drain the tomatoes
  2. Add all ingredients to the crock pot.
  3. Put on low and let cook 6-8 hours.

Nutrition

  • Calories: 215
  • Fat: 12 grams
  • Carbs: 13 grams
  • Protein: 25 grams

 

Wild Mushroom Frittata

  • 3 c. wild mushrooms
  • 1 T. unsalted butter
  • 2 T. extra virgin olive oil
  • ½ T. dried thyme
  • ½ t. onion powder
  • 4 large eggs
  • 1 T. milk
  1. Preheat oven to 375 degrees.
  2. In a small bowl, whisk together the eggs and milk and set aside.
  3. In a saute pan over medium heat, melt together the butter and olive oil, and add in mushrooms.
  4. Saute approximately five minutes until the mushrooms become translucent, and add in the thyme and onion powder.
  5. Let heat through for an additional 2-3 minutes.
  6. Spread mushroom mixture across the bottom of the pan, and add the egg and milk mixture on top.
  7. Sprinkle cheese on top and bake in the oven for approximately 10 minutes.