Slow Cooker Turkey Meatballs (21 day fix compliant)

Slow Cooker Turkey Meatballs 

(served with Zucchini noodles)

::Ingredients::

• 1 lb. raw 93% lean ground turkey

• ½ tsp. sea salt (or Himalayan salt), divided use

• ½ tsp. ground black pepper

• 1 large egg, lightly beaten

• ½ cup whole grain panko (Japanese-style breadcrumbs)

• 2 cloves garlic, finely chopped

• 2 Tbsp. finely chopped fresh parsley

• 2 Tbsp. grated Parmesan cheese

• 2 tsp. olive oil

• 1 medium onion, chopped

• 1 (28-oz.) can whole tomatoes, crushed

• 1 tsp. dried oregano leaves

::Directions::

1. Combine turkey, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into eighteen 1½-inch meatballs. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker.
5. Repeat with the remaining meatballs. Set aside.
6. Add onion to same skillet; cook, over medium-high heat, for 4 to 6 minutes, or until onion is translucent.
7. Top meatballs with cooked onion, tomatoes, oregano, and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.

Serve alongside whole wheat pasta, zucchini noodles (shown above), or even ravioli's!

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 6 servings, 3 meatballs each

Happy Eating!

Signed,

Tiesha

Sweet Potato Skins with Chicken & Spinach

Sweet Potato Skins with Chicken & Spinach

::Ingredients::

• 4 baked medium sweet potatoes, cut in half

• 1 tsp. olive oil

• ½ tsp. sea salt (or Himalayan salt)

• 4 oz shredded cooked chicken breast, boneless, skinless

• 1 tsp. all-natural taco seasoning, no salt added

• 1 cup steamed spinach

• 8 Tbsp. low-fat plain Greek yogurt

• ¼ cup chopped fresh cilantro

::Directions::

1. Heat oven to 400° F.

1. Scoop flesh out of the sweet potatoes and reserve for another use.

1. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.

1. While skins are baking, combine chicken and taco seasoning in a s mall bowl; mix well. Set aside.

1. Top each sweet potato half evenly with spinach, chicken mixture, yogurt, and cilantro

I suggest using the reserved potato for a complex carbohydrate portion (yellow container) for your next meal or lunch option. It will stay good for a few days after making this recipe.

Happy Eating!
Signed,Tiesha

Chicken, Apple, and Sweet Potato Salad

Chicken, Apple, and Sweet Potato Salad

::Ingredients::

• 6 Tbsp. balsamic vinegar

• 1 Tbsp. stoneground mustard

• 1 tsp. raw honey

• 6½ tsp. olive oil, divided use

• 8 oz. raw chicken breast, boneless, skinless, sliced

• 1 medium sweet potato, peeled, sliced

• 1 medium apple, peeled, cored, sliced

• ½ tsp. ground cinnamon

• Nonstick cooking spray

• 1 head green leaf lettuce, torn or chopped

• 2 Tbsp. crumbled feta cheese

• 2 Tbsp. raw pecan pieces, toasted

::Directions::

1. Preheat oven to 425° F.
2. Combine vinegar, mustard, and honey in a medium bowl; whisk to blend.
3. Slowly add 6 tsp. oil, whisking continuously until blended.
4. Place one third vinegar mixture in resealable bag. Add chicken; mix well. Marinate, refrigerated, for at least 2 hours. Set aside remaining vinegar mixture for salad dressing.
5. While chicken is marinating, combine sweet potato, apple, cinnamon, and remaining ½ tsp. oil in a medium bowl; toss to blend. Place on baking sheet lightly coated with spray. Bake for 10 minutes, turn, bake an additional 10 to 15 minutes, or until tender. Set aside to cool.
6. Remove chicken from marinade; discard used marinade.
7. Place chicken on baking sheet lightly coated with spray. Bake for 8 to 12 minutes, or until cooked through. Set aside to cool.
8. Combine lettuce, sweet potato mixture, chicken, cheese, and pecans; toss gently to blend.
9. Drizzle with remaining dressing; toss gently to blend.
10. Divide evenly between six serving plates.

Total Time: 2 hrs. 52 min.
Prep Time: 15 min.
Cooking Time: 37 min.
Yield: 6 servings

Happy Eating,

Signed,

Tiesha

Cajun Chicken Pasta

Cajun Chicken Pasta

::Ingredients::

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil, divided
• 1 tablespoon cajun seasoning
• 8 ounces penne pasta (consider using whole wheat for a healthier alternative!)
• 3 cloves garlic, minced
• 1 cup heavy cream sub
• 1/2 teaspoon lemon zest
• 1/4 cup freshly grated Parmesan
• Sea salt and freshly ground black pepper
• 2 Roma tomatoes, diced
• 2 tablespoons chopped fresh parsley leaves

::Directions::

1. In a gallon size Ziploc bag, add chicken, 1 tablespoon olive oil and cajun seasoning, shaking to coat thoroughly.
2. Heat remaining 1 tablespoon olive oil in a grill pan over medium high heat. 
3. Add chicken and cook, flipping once, until cooked through, about 5-6 minutes on each side. Set aside and keep warm. 
4. In a large pot of boiling salted water, cook pasta according to package instructions; drain well. 
5. Melt 2 tbsp butter in a saucepan over medium heat. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes. 
6. Gradually whisk in heavy cream and lemon zest. Cook, whisking constantly, until incorporated, about 1-2 minutes. 
7. Stir in Parmesan until slightly thickened, about 1-2 minutes. If the mixture is too thick, add more heavy cream as needed
8. Season with salt and pepper, to taste. 
9. Stir in pasta and gently toss to combine.
10. Serve the pasta with the chicken. Garnish with tomatoes and parsley, if desired

Happy Eating!

Signed, 

Tiesha

Zuppa Toscano Soup (21 day fix compliant!)

Zuppa Toscano Soup

::Ingredients:: 

• 1 large white onion, chopped 

• 4 cloves garlic, chopped 

• 4 slices turkey bacon, chopped 

• 1 cup of milk (fat free, almond, or coconut milk will work in the recipe) 

• 1 bunch of kale, chopped (around 4 cups) 

• 1 lb Sweet Italian Turkey Sausage or Spicy Lean turkey sausage 

• 32 oz low sodium organic chicken broth or vegetable broth (my personal preference is chicken) 

• 1 lb of red potatoes peeled and chopped into pieces 

• 5 cups of water 

• Ground black pepper & sea salt to taste 

• Optional: Parmesan cheese and/or red pepper flakes 

::Directions:: 

1. Chop kale, onion, garlic and turkey bacon (raw) then set aside 
2. In a skillet on medium to high heat add sausage, cook until browned 
3. Remove from skillet, drain the grease, and crumble the sausage 
4. Add bacon/onion/garlic to the same skillet. Let cook until bacon is crispy and onions are soft 
5. Combine the water, broth, and potatoes to a crock pot 
6. Cook on low 7-8 hours (until potatoes are tender) 
7. Prior to serving, stir in the kale and milk. Allow this to cook for 30 minutes.
8.  Garnish with optional toppings if desired. 

Happy Eating!
Signed,
Tiesha

Southwest Meatball Skillet

Southwest Meatball Skillet

::INGREDIENTS::

• 1 lb ground turkey breast

• 2 large egg whites

• 1/4 cup whole-wheat bread crumbs

• 1/4 tsp sea salt

• 1/4 tsp fresh ground black pepper

• 2 tsp olive oil

• 1 cup frozen yellow or white corn

• 1 15-oz BPA-free can low-sodium black beans, drained and rinsed well

• 2 cups diced vine-ripened tomatoes

• 1/2 cup low-sodium chicken broth

• 1 tbsp fresh lime juice

• 1 tsp ground cumin

• 1/4 cup chopped fresh cilantro

::Directions::

1. In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs, each about the size of a golf ball.
2. In a large skillet, heat oil on medium-high. Add meatballs and cook for 3 to 5 minutes, turning frequently, until browned on all sides. Add corn, beans, tomatoes, broth, lime juice and cumin and mix well. Reduce heat to medium, partially cover and cook for an additional 3 to 5 minutes, until meatballs are cooked through. Stir in cilantro and serve.

**TIP**
To ensure your meatballs boast their best flavor, create a caramelized crust by first searing them on all sides until they’re golden brown.

Nutrients per serving (4 meatballs and 1 cup corn-bean mixture): Calories: 320, Total Fat: 4.5 g, Sat. Fat: 0 g, Carbs: 32 g, Fiber: 7 g, Sugars: 5 g, Protein: 37 g, Sodium: 340 mg, Cholesterol: 55 mg

Happy Eating!
Signed,
Tiesha