Lighter Cheesy Scalloped Potatoes

6 Medium Yukon Gold Potatoes
1/2 medium onion, diced
1 c. Skim milk
3/4 c. Reduced fat shredded cheddar cheese
2 tbsp. Butter, melted
Olive oil spray
1/2 tsp. garlic powder
Salt and pepper to taste
1 tsp. thyme, dried

1. Pre-heat oven to 425 degrees and spray baking dish with non-stick cooking spray.
2. Slice potatoes 1/8 inch thick. Create a layer of sliced potatoes on the bottom of baking dish. Set aside remaining potatoes.
3. Sprinkle 1/3 c. reduced fat cheese over first layer of potatoes.
4. Dice onion into small pieces. Add to baking dish over top of potatoes and cheese.
5. In a medium sauce pan mix milk, butter, thyme, garlic powder, salt, and pepper over medium heat, stirring continuously until well combined. Pour half of mixture over potatoes and cheese.
6. Arrange second layer of potatoes over top. Pour other half of mixture over top of potatoes. Then top with remaining 2/3 c. cheese.
7. Bake at 425 degrees for 45-50 minutes or until tender.

Nutrition Facts:
Yield 7 (1 cup) servings
180 calories
25g CHO
6g fat
8g protein


Low-Fat Crustless Chicken Pot Pie

2 large chicken breasts (~8 oz. total)
1 bag frozen pea/corn mix (~2 1/2 c.)
3 stalks celery, diced
1 small onion, diced
2 (10.5 oz.) cans fat free cream of chicken soup
1 c. skim milk
1/2 tsp salt
1/2 tsp. pepper
1 tsp. dried thyme
1 tbsp. dried parsley
1 tsp. garlic powder

1. Sautee onion and celery in large pot over medium heat. After becomes translucent add peas and corn and continue to sautee.
2. After chicken is cooked, shred or dice into small bite sized pieces. I used rotisserie chicken for this to save time.
3. Add cream of chicken soup and milk into pot. Stir until well blended.
4. Stir in chicken breast.
5. Add spices and continue to cook on low to medium heat.
6. Let simmer for 15 minutes and enjoy.

Yield: 6, 1 cup servings
Nutrition facts:
140 calories, 15g CHO, 15g pro, 2g fat per serving.


Chocolate Chip Protein Cookies

2 c. oats (1c. ground, 1c. whole)
2 scoops vanilla Daily Whey protein powder
1 tsp. baking soda
1/4 tsp. salt
1 egg
1 tsp. vanilla
6 tbsp. butter
1/2 c. applesauce
1/4 c. chocolate chips

1. Grind 1 c. oats in the food processor. Mix in large bowl with 1c. whole oats, protein powder, baking soda, salt.
2. In a medium sized bowl cream together melted butter, applesauce, vanilla, egg.
3. Add wet ingredients to dry ingredients.
4. Stir in chocolate chips.
5. Form into 12 cookies, and place on greased cookie sheet.
6. Press down onto each cookie to spread slightly.

Yield: 12 cookies
150 calories, 15g CHO, 6g protein, 8g fat each.


Banana Oat Pumpkin Pancakes


1/2 c oat flour, ground
1 small banana
1/4 c pumpkin purée
1 tsp vanilla
2 eggs
1 scoop vanilla protein powder

1. Pulse oats in the blender until ground.
2. Add remaining ingredients to blender and blend until well combined.
3. Place batter on skillet over medium heat.

Yield: 6 pancakes

Nutrition facts (per pancake): 80 calories, 8g CHO, 7g protein, 2g fat each


Broccoli Chicken Casserole

3 (4 oz.) chicken breasts, trimmed, diced
2 c. chicken broth
10 oz. can low-fat cream of chicken soup
4 c. broccoli, fresh or frozen
1 small onion
4 cloves garlic, diced
3/4 c. brown rice, dry measure
1 c. reduced fat mozzarella cheese
salt and pepper to taste

1. Dice chicken in small bite sized pieces, add to large pan with non-stick cooking spray.
2. As chicken begins to brown, add onion, let cook for a few more minutes.
3. Add garlic and continue to sauté.
4. Add cream of chicken soup, 2 c. chicken broth, and uncooked brown rice.
5. Stir until well combined, bring to a boil, then reduce and let simmer.
6. Let cook for about 15 minutes. Add broccoli (if using frozen, cook first to remove excess water).
7. Add 1/2 c. cheese and stir until well combined.
8. Top with remaining 1/2 c. cheese. Can place under broiler if desired for slightly charred top and finish melting cheese.

Nutrition Facts:
Yield- 4 servings (1 cup each)
Calories: 290
Carbohydrates: 25g
Protein: 30g
Fat: 7g


Chicken and Cauliflower Fried Rice

1 head of cauliflower
2 tbsp. soy sauce
1 lb. chicken breast, diced
1 cup frozen peas
1 cup frozen carrots
3 eggs

1. Cut head of cauliflower into florets and place in food processor. Process until they resemble rice like texture. Set aside.
2. Dice chicken breast into small bite size pieces and cook in large skillet over medium heat.
3. When chicken is done, add frozen peas and carrots to sautee.
4. Add soy sauce after carrots and peas begin to soften.
5. Add cauliflower rice and continue to cook. Let cook for an additional 5-8 minutes.
6. Add 3 eggs and scramble into the middle of pan.
7. Mix all together and enjoy.

Nutrition facts:
Yield: ~4 (1 cup servings)
250 calories, 5g fat, 15g CHO, 35g pro


Oatmeal Peanut Butter Energy Balls

4c. dry oats
1c. honey
1c. chocolate chips
1 c. natural peanut butter
1/4 c. chia seeds
2 scoop vanilla daily whey protein powder

1. Mix oats, chia seeds and protein powder in large bowl.
2. Mix honey and peanut butter in smaller bowl until well combined.
3. Pour wet ingredients over dry ingredients and stir until well combined.
4. Stir in chocolate chips.
5. Roll into small ping pong ball sized balls (48 balls).
6. Place in large container and refrigerate overnight.

Nutrition facts (per ball):
Yield 48 balls
115 calories, 15g CHO, 5g fat, 3g protein


Creamy Chicken Enchiladas

1 (15 oz.) can fat-free cream of chicken soup
1 (10 oz.) can diced tomatoes with green chiles
1 c. low-fat sour cream
2 c. shredded fat-free cheddar cheese
8 flour tortillas (10 inch)
2 c. grilled chicken, diced

1. Cook chicken as desired, until reaches internal temperature of 165 degrees.
2. Dice chicken into bite size pieces.
3. Mix together cream of chicken soup, tomatoes, sour cream, cheddar cheese, and chicken into large bowl. Remove about 1/3 of mixture and set aside for topping.
4. Fill tortillas with mixture and roll up into wraps.
5. Pour set aside filling over top of rolled enchiladas.
6. Bake enchiladas in oven at 350 degrees for 25-30 minutes.

Nutrition Facts per enchilada (yield 8):
Calories: 280
Carbs: 30g
Fat: 7g
Protein: 24g


Potato Soup

6 large yellow potatoes, peeled, cubed
16 oz. chicken broth
1 tsp. salt
1 tsp. black pepper
1/4 tsp. red pepper flakes
6 carrots, peeled, diced
1/2 yellow onion, diced
2 cloves garlic, peeled, minced
1 1/2 c. fat-free milk
1 1/2 c. reduced-fat cheddar cheese
2 tbsp. fresh chives, chopped

1. Fill large pot with water and bring to a boil.
2. Spray a medium skillet with non-stick cooking spray. Saute diced carrots for 2-3 minutes, then add diced onion and cook until onion is translucent and carrot appears soft. Add minced garlic and saute for an additional 30 seconds. Set aside and let cool.
3. Add potatoes to boiling water, cook until soft and tender (~25 minutes).
4. Using a food processor, add carrot and onion mixture and pulse until finely chopped and blended. Set aside in small bowl.
5. Drain potatoes, let cool. Add potato mixture to food processor until well blended. Return back to pot. Stir in carrot and onion mixture.
6. Stir in chicken broth and milk.
7. Add salt, pepper, red pepper flakes.
8. Lastly stir in cheese until melted.
9. Top with fresh chives, light sour cream, and turkey bacon as desired.

Yield ~6, 1 cup servings
Nutrition Facts (per 1c. serving):
Calories: 200, Fat: 3g, Carbs: 32g, Pro: 11g


Zucchini Bread

1 3/4 c. whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
1 1/2 tsp. cinnamon
1/2 tsp. salt
1 large zucchini (about 2 cups shredded)
1/2 c. unsweetened applesauce
1/4 c. honey
1/2 c. plain, non-fat Greek yogurt
2 large eggs
6 tbsp. coconut oil, melted, cooled

1. Pre-heat oven to 325 degrees.
2. Mix flour, baking soda, baking powder, cinnamon, and salt together in large mixing bowl.
3. In a separate bowl, mix grated zucchini, applesauce, honey, Greek yogurt, eggs, and coconut oil (after melting make sure to let cool before adding).
4. Slowly add dry ingredients to wet ingredients, mixing with a handheld mixer until well combined.
5. Spray a 9×9 loaf pan with non-stick cooking spray.
6. Pour combined mixture into loaf pan, bake for 1 hour at 325 degrees. When done, insert knife inside center of loaf to check for readiness.

Nutrition Info (yields 8 servings):
Calories: 260, Carbohydrates: 32g, Protein: 7g, Fat: 12g