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Recipesat a glance

TurkeyMeatballs

Chicken &Quinoa WithSpring Veggies

ChickenGumbo

Crustless PizzaCasserole

Slow cookermeatloaf

Asian Chicken

Healthy CrackChicken

Chicken PhillyCheesesteak

Pasta

CauliflowerFried Rice

Chorizo andEggs Casserole

SpaghettiSquash Taco

Boats

TuscanChicken Pasta

TURKEY MEATBALLS

Combine turkey, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and

cheese in a large bowl; mix well with clean hands.

Roll mixture into eighteen 1½-inch meatballs. Set aside.

Heat oil in large nonstick skillet over medium-high heat.

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.

Repeat with the remaining meatballs. Set aside.

Add onion to same skillet; cook, over medium-high heat, for 4 to 6 minutes, or

until onion is translucent.

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.

To make this recipe in an Instant Pot (programmable pressure cooker)

Turn 6-quart Instant Pot to high sauté setting.

Heat oil to hot.

Add meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs

are browned.

Add onion, tomatoes, oregano, and remaining ¼ tsp. Follow manufacturer’s

guidelines for locking lid and preparing to cook. Set to pressure cook on high for

8 minutes.

Follow manufacturer’s guide for quick release, and wait until cycle is complete.

Carefully unlock and remove lid, taking care that there is no remaining steam.

Serve immediately.

1 lb. raw 93% lean ground turkey

½ tsp. sea salt or Himalayan salt

½ tsp. ground black pepper

1 large egg, lightly beaten

½ cup whole-grain panko

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 crushed whole tomatoes

1 tsp. dried oregano leaves

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CHICKEN & QUINOA WITH SPRING VEGGIES

Place quinoa, chicken, 4 cups broth, garlic, and basil in a 3-quart slow cooker. Season

with salt and pepper if desired. Mix well and cover; cook on low for 3 to 3½ hours, or

until chicken is not pink and quinoa is tender. The mixture will be very thick and

sticky.

Remove lid. Add remaining 3 cups broth, 1 cup at a time, until mixture resembles the

consistency of risotto. You may not need to add all of the broth.

Add pesto sauce, peas, and lemon juice; mix well and cover. Set aside.

Heat oil in medium nonstick skillet over medium-high heat. Add carrots; cook, stirring

frequently, for 2 to 3 minutes, or until carrots are tender-crisp.

Add asparagus; cook, stirring frequently, for 2 to 3 minutes, or until asparagus is

tender-crisp. Fold carrot mixture into quinoa mixture; mix well.

Top each serving with 1 Tbsp. cheese.

Turn 6-quart Instant Pot to high sauté setting.

Heat oil to hot.

Add carrots; cook, stirring frequently, for 3 to 4 minutes, or until carrot is tender-crisp.

Add garlic and asparagus; cook, stirring frequently, for 1 minute.

Add quinoa, chicken, 2 cups broth, basil, salt (if desired), and pepper (if desired).

Follow manufacturer’s guidelines for locking lid and preparing to cook. Set

to pressure cook on high for 8 minutes.

Follow manufacturer’s guide for quick release, and wait until cycle is complete.

Carefully unlock and remove lid, taking care that there is no remaining steam.

Add pesto, thawed peas, lemon juice, and cheese; mix well. Cover and wait for

cheese to melt, approximately 5 minutes.

Serve immediately.

1½ cups dry quinoa

1 lb. raw chicken breasts

7 cups low-sodium chicken broth

4 cloves garlic, finely chopped

1 tsp. dried basil

Sea salt & Black pepper

6 tsp. prepared pesto sauce

3 cups fresh or frozen peas

1 Tbsp. fresh lemon juice

2 tsp. olive oil

2 cups shredded carrots

1 bunch asparagus

½ cup grated Parmesan cheese

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CHICKEN GUMBO

Heat oil in large saucepan over medium-high heat. Add onion, carrots, celery, and

bell pepper; cook, stirring frequently, for 5 to 6 minutes, or until onion softens.

Add garlic and chicken; cook, stirring frequently, for 4 to 5 minutes. Set aside.

Add arrowroot to broth; whisk to blend.

Slowly whisk broth into chicken mixture; cook, stirring constantly, for 2 minutes, or

until mixture thickens slightly. The mixture should not be lumpy.

Add bay leaf, thyme, pepper, and hot sauce. Bring to a boil, stirring frequently.

Reduce heat to medium; cook for 10 to 15 minutes.

Add okra; cook, stirring frequently, for 10 to 15 additional minutes. Remove bay leaf.

Serve about ¾ cup over ½ cup of rice.

Turn 6-quart Instant Pot to high sauté setting.

Heat oil to hot.

Add onion, carrots, celery, and bell pepper; cook, stirring frequently, for 4 to 5

minutes, or until onion is translucent.

Add garlic; cook, stirring frequently, for 1 minute.

Combine arrowroot and broth; mix well.

Add broth mixture, chicken, bay leaf, thyme, pepper, pepper sauce, and okra. Follow

manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure

cook on high for 10 minutes.

Follow manufacturer’s guide for quick release, and wait until cycle is complete.

Carefully unlock and remove lid, taking care that there is no remaining steam.

Remove bay leaf.

Serve as listed above.

1 Tbsp. olive oil

1 medium onion, chopped

2 medium carrots, coarsely chopped

1 medium celery stalk, chopped

1 medium green bell pepper, chopped

4 cloves garlic, finely chopped

1½ lbs. raw chicken breast

2 Tbsp. arrowroot (or corn starch)

3 cups low-sodium chicken broth

1 bay leaf

½ tsp. dried thyme

½ tsp. ground black pepper

2 tsp. hot pepper sauce

8 oz. medium okra

2 cups cooked brown rice

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CRUSTLESS PIZZA CASSEROLE

To cook in a crock pot I browned the meat prior to placing in the crock pot. Once

meat is in the crock pot , spread it out evenly. mix all seasonings with the tomato

sauce then pour over the meat. Top with cheese and your choice of toppings. Cook

on low heat for 4 hours then serve and enjoy! I hope you try this out and enjoy!

Another way to make this if you don’t have both ground turkey and sausage another

great option is to use 2 pounds of ground meat. I have seen recipes that used that

instead of half ground meat half sausage! Or you can make it strictly veggies! What I

love about this is you truly can make it to your liking or family needs!!! Enjoy

Place ground turkey and turkey sausage in the Instant pot. Turn on saute and cook

until brown and crumbles, drain any excess liquid should not be a lot if using ground

turkey

Pour sauce over meat , then add all seasonings , mix well

Top with cheese and pepperoni slices ( or any toppings you choose )

Place on Manual High pressure for 5 minutes. Do a quick release,

serve and enjoy!

1 Pound Ground Turkey

1 Pound Italian Turkey Sausage

2 Cups Shredded Cheese

12 Ounces Low sodium tomato sauce

1 Teaspoon Garlic Powder , or to taste

1 Teaspoon Dried Minced Onion

Sea salt and pepper to taste

Turkey Pepperoni (optional)

1 Teaspoon Dried Basil

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SLOW COOKER MEATLOAD

Spray slow-cooker with nonstick cooking spray.

Combine all ingredients into a large bowl. Crumble ground beef over

mixture and stir well to combine.

Shape into an oval loaf; place in a 5-quart slow cooker. Cover and cook on

Low until a meat thermometer reads 160 degrees F (71 degrees C), 5 to 6

hours.

(Optional: Whisk a little ketchup, mustard, and Worcestershire sauce in a

small bowl; spoon sauce over meat loaf. Continue cooking on Low until

heated through, about 15 minutes.)

Remove from slow-cooker and let stand 10 minutes before cutting.

This would be EXCELLENT served with a side of my Mashed Cauliflower,

too!

1 cup rolled oats

2 lb. ground beef

2 eggs

1/2 cup no-sugar-added tomato sauce

3/4 cup Parmesan cheese

Salt and pepper to taste

2 tsp. onion powder

1 tsp. garlic powder

1 tbsp. dried parsley

1 tbsp. mustard

2 tsp. dried minced onion

1 tbsp. Worcestershire sauce

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ASIAN CHICKEN

Place chicken in the Instant Pot.

In a small bowl, mix the rest of the ingredients together, except flour.

Pour over honey mixture over chicken and place the top on the pressure cooker. **If

you are using an 8 quart pot, add 2/3 cup of water.

Turn to high pressure and set for 15 minutes. It should take about 15 minutes to come to

pressure.

After the timer is up, switch to quick release.

To thicken sauce, remove chicken and set to saute. Whisk in two teaspoons of flour, if

desired, and cook for a few minutes, stirring frequently. Then add chicken back in and

keep warm until you are ready to eat.

Serve chicken and sauce over rice or quinoa and your choice of veggie.

Cooking with rice (PIP)

Place chicken in the Instant Pot.

In a small bowl, mix the rest of the ingredients together, except flour and rice.

Pour over honey mixture over chicken. **8 quart pot, add 2/3 cup of water.

Place your trivet over the chicken and liquid.

In a IP safe pot, add equal parts rice and water. I usually do 1-2 cups of rice and then the

same amount of water. Cover with foil.

Place your pot of rice on the trivet (use your sling if you have one or make an aluminum

foil sling)

Set your IP for 22 minutes. Then do a 10 minute natural release.

Carefully remove rice from Instant Pot, then the trivet and the chicken.

To thicken sauce, set IP to saute. Whisk in two teaspoons of flour, if desired, and cook for

a few minutes, stirring frequently. Then add chicken back in and keep warm until you are

ready to eat.

Serve chicken and sauce over rice and your choice of veggie.

1-2 lbs of boneless skinless chicken thighs

(1lb for 4 servings)

1/4 cup of honey

1/3 cup of coconut aminos(or sub low

sodium soy sauce if you aren’t gluten free)

1 T tomato paste

2 tsp coconut oil

1/2 tsp sea salt

a dash of crushed red pepper

2 tsp rice flour (optional)

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HEALTHY CRACK CHICKEN

There are two ways to make this recipe in the slow cooker. The first is to cook the

chicken on high heat for 4 hours, then drain and shred the chicken. The second is to

cook the chicken on the stove, drain and shred, and add it to the slow cooker. Choose

the chicken cooking method that works best for you.

Mix the cottage cheese, yogurt, garlic salt, onion powder, pepper, parsley, and dill

together in a blender. Mix well until you have a ranch like dressing. Set aside until ready

to use.

Add the blended sauce, turkey bacon, and cheddar cheese over the chicken. Mix well.

Cook the dip on low heat for 1.5 hours.

Place the frozen chicken in the bottom of the Instant Pot. Add 1 cup water, then lock the

lid into place and turn the pressure valve to seal.

Cook on high pressure using the manual function for 12 minutes. When done let the

pressure release naturally. This will prevent the chicken from drying out.

While the chicken is cooking cook the turkey bacon in the oven according to the

package. Cut into cubes and set aside until ready to use.

Mix the cottage cheese, yogurt, garlic salt, onion powder, pepper, parsley, and dill

together in a blender. Mix well until you have a ranch like dressing. Set aside until ready

to use.

Drain and shred the chicken. Pour the dressing from the blender, turkey bacon, and

cheddar cheese over the chicken. Mix well.

You can turn the Instant Pot to sauté to help the melt the cheese if your chicken has

cooled.

1 lb chicken breast frozen or thawed, you

can also use boneless skinless thighs

4 slices turkey bacon diced

1/4 cup cheddar cheese (optional)

3/4 cup cottage cheese

1/4 cup Greek yogurt unflavored

1 tsp garlic salt

1 tsp onion powder

1/2 tsp pepper

1/2 tsp parsley

1 tsp fresh dill (1/2 tsp dried)

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CHICKEN PHILLY CHEESESTEAK PASTA

Add the pasta and almond milk to the slow cooker. Then add the chicken, salt,

pepper, garlic salt, bell pepper, and onion on top. Do NOT stir.

Place the lid on the slow cooker and cook for 3-4 hours on high, 5-6 hours on

low, or until the pasta and chicken are done.

Drain any excess liquid then stir in the Greek yogurt until the pasta is coated.

Mix in the cheese until it is melted then garnish and serve.

Add the pasta and almond milk to the bottom of the Instant Pot. Then add the

chicken, salt, pepper, garlic salt, bell pepper, and onion on top. Do NOT stir.

Close the lid and turn the pressure valve to sealing. Cook the pasta on high

pressure for 4-5 minutes (1/2 the recommended cook time on the pasta box).

Let the pressure release naturally.

Remove the lid and stir the pasta. The pasta should have absorbed most of the

liquid. You will want to drain any liquid left. The amount is going to depend on

how much liquid your chicken released.

Stir in the Greek yogurt. Once the pasta is coated in the yogurt, mix in the

cheese until melted. Garnish and serve.

1 lb. chicken

1 red onion sliced

1 green bell pepper sliced

1 cup almond milk

1 cup penne pasta whole grain

1 tsp salt

1/2 tsp black pepper

1 tsp garlic powder

3/4 cup Greek yogurt plain

1 1/3 cup cheese

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CAULIFLOWER FRIED RICE

Add all the ingredients to your slow cooker except the cheese and eggs.

Cover with the lid and cook on high heat for 2-3 hours, low heat for 4-5 hours, or until the

chicken is cooked and the cauliflower is tender.

Remove the lid and break the cauliflower into pieces with a fork.

Mix in the cheese and allow it to melt.

In a skillet scramble the eggs then mix them into with the fried rice in the slow cooker.

Serve or pack for meal prep.

Add the olive oil to the Instant Pot and press the sauté button to heat the oil.

Saute the garlic and onions in the Instant Pot for about 1 minute until they start to soften.

Add the chicken and let brown for 2-3 minutes.

Once the chicken has browned dump in the bell peppers, zucchini, cauliflower, coconut

aminos, and lime juice.

Close the lid and turn the pressure valve to sealing. Cook on high pressure using the

"manual" or "pressure cook" button for 1 minute. Release the pressure by doing a quick

release.

Open the lid. Use a fork to break apart the cauliflower into small pieces to make your

"rice". If there is a lot of liquid from the cauliflower and zucchini drain some of the liquid.

You'll want to keep about 2 tbsp of liquid for added flavor.

Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side

and turn the Instant Pot back to sauté mode.

In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the

Instant Pot to cook.You can spray your pot with coconut or olive oil first if you need to.

Scramble the eggs and then mix together the eggs and cauliflower fried "rice." Serve or

pack for meal prep.

5 cups Cauliflower Cut into florets

1 pound chicken thighs chopped

3 tbsp coconut aminos

1 tbsp lime juice

1 cups Red Bell Pepper Diced

1 1/2 cups Zucchini Diced

2 eggs

1/2 cup Onion Diced

1 tsp Garlic Minced

1 tsp olive oil

1/3 cup cheese optional

Salt & pepper

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CHORIZO AND EGGS CASSEROLE

Turkey Chorizo Recipe

In a large bowl mix together all the ingredients together. Mix seasoning into the

ground turkey well using either your hands or a stiff utensil.

Next cover the chorizo and transfer it to an air tight container or plastic storage bag.

Place the chorizo in the refrigerator overnight to allow the flavors to meld. It will last

in the fridge uncooked for 2-3 days. You can also split the chorizo into 1/2 pounds

and freeze until ready to use.

When ready to cook, defrost and brown in a skillet or in the Instant Pot. It is delicious

with eggs or to make spicy spaghetti.

In a bowl, whisk together the eggs, almond milk, salt, and pepper. Set aside until

ready to use.

Turn the Instant Pot to saute. When the Instant Pot hot brown the chorizo, bell

pepper, and zucchini for 2-3 minutes. This step is optional but will keep the chorizo

from cooking in clumps.

Turn off the Instant Pot and transfer the browned chorizo and vegetables to a

greased round oven safe dish that fits inside the Instant Pot.

Pour the eggs over the chorizo and vegetables.

Add 1 cup of water to the Instant Pot insert. Place a trivet at the bottom of the Instant

Pot and then place the chorizo and eggs dish on top of the trivet.

Close the lid and turn the pressure valve to sealing. Cook on high pressure using the

"manual" or "pressure cook" setting for 20 minutes. Let the pressure release naturally.

Remove the chorizo and eggs from the Instant Pot. Serve hot topped with melted

cheese.

Turkey Chorizo Recipe

1 lb. ground turkey

1 tsp onion powder

1 tsp garlic salt

4 tbsp chili powder

1 tbsp cumin

1 tbsp ground coriander

1 tbsp oregano

1 tsp pepper

2 tsp paprika

1/4 tsp cinnamon

1 tsp crushed red pepper flakes

1 tbsp fennel seed

1/4 cup apple cider vinegar

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Chorizo and Eggs Casserole

1/2 lb. turkey chorizo

8 eggs

1/4 cup almond milk

1/2 tsp salt

1/2 tsp pepper

1 red bell pepper chopped

1 zucchini chopped

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SPAGHETTI SQUASH TACO BOATS

Add the chicken, onions, garlic, and black beans to your slow cooker insert.

Sprinkle the salt, pepper, cumin, chili powder, and paprika over the chicken and give it a

good stir. Pour the water over the chicken and mix it again.

Lay the spaghetti squash face side down over the chicken. It should rest on top of the

chicken.

Place the lid on the slow cooker. Cook on high heat for 2-3 hour or low heat for 4-6 hours.

Remove the spaghetti squash from the slow cooker with tongs. Set them aside to cool for

5-10 minutes.

Shred the chicken in the slow cooker.

Finally, assemble the taco boats by placing the chicken and beans in the center of the

spaghetti squash and topping it with tomatoes, jalapenos, cilantro, and cheese. Either eat

as is or place the taco boats under the broiler for 3-5 minutes to melt and toast the cheese.

Turn the Instant Pot to sauté more. When the Instant Pot is hot add the olive oil.

Sauté the chicken, onions, garlic, and seasoning together for 2-3 minutes.

Add the black beans and water to the Instant Pot.

Place the trivet on top of the chicken and then place your spaghetti squash halves on top

of the trivet. This will keep the squash and chicken separated while it cooks.

Close the lid and turn the pressure valve to sealing. Cook on high pressure using the

manual setting for 8 minutes. Let the pressure release naturally.

Remove the lid on the Instant Pot. Using the handles on the trivet remove the spaghetti

squash. Set it aside to let it cool.

Using tongs or a fork shred the chicken into chunks, it should fall apart.

Finally, assemble the taco boats by placing the chicken and beans in the center of the

spaghetti squash and topping it with tomatoes, jalapenos, cilantro, and cheese. Either eat

as is or place the taco boats under the broiler for 3-5 minutes to melt and toast the cheese.

1 small spaghetti squash cut in half and cleaned

1/2 small onion chopped

2 cloves minced garlic

1 lb. chicken thighs

1 cup canned black beans optional

Salt & Pepper

1 tsp chili powder

1 tsp cumin

1 tsp paprika

1 tsp olive oil

1/2 cup water

1/2 cup tomatoes diced toppings

1/4 chopped cilantro toppings

1 jalapeno sliced toppings

2/3 cup shredded cheddar cheese toppings

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TUSCAN CHICKEN PASTA

In a large oil sprayed skillet saute the sun-dried tomatoes, garlic, Italian seasoning, salt, and

pepper on high heat for about 30 seconds until fragrant.

Add the chicken to the skillet, brown the chicken for 1-2 minutes. This will keep the chicken from

sticking together while cooking.

Transfer the chicken and sundried tomatoes to your slow cooker insert. Add the chicken broth.

Place the lid on the slow cooker. Cook on high heat for 2-3 hour and low heat for 4-5 hours.

For last 30 minutes, stir in the pasta to make sure it is all under the broth.

Remove the lid and stir in the parmesan cheese, spinach, and basil. Let the cheese melt and the

spinach wilt.

Blend together the cottage cheese and Greek yogurt to make a cream sauce. Pour the cream

sauce over the pasta and stir it until the pasta is completely covered in sauce. Serve immediately.

Turn the Instant Pot to sauté mode. Add the sun-dried tomatoes, garlic, Italian seasoning, salt,

and pepper. Sauté for 30 seconds until fragrant.

Next add the chicken to the Instant Pot. Brown the chicken for 1-2 minutes, this will keep the

chicken from sticking together while cooking.

Add the pasta and chicken broth to the Instant Pot, if needed stir the pasta to make sure all the

pasta is covered by the liquid.

Close the lid and turn the pressure valve to sealing. Cook on high pressure using the manual

setting for 4 minutes. Quick releasing the pressure is preferred, but know that sometimes pasta

can spray out and make a mess so watch for that.

While the pasta is cooking blend together the cottage cheese and Greek yogurt to make a cream

sauce. Set it aside until ready to use.

Remove the Instant Pot lid and stir the noodles and pasta. While the pasta is still hot add the

parmesan cheese, spinach, and basil. Mix the pasta until the cheese melts and the spinach wilts.

Pour the blended cream sauce over the pasta. Stir it until all the pasta is covered in sauce. Serve

immediately.

3 cups low sodium chicken broth

1/2 cup sun-dried tomatoes no oil

1/2 tbsp Italian seasoning

1 tbsp minced garlic

2 pounds chicken breast

12 ounces whole wheat noodles

2 cups baby spinach

3/4 cup 2% plain Greek Yogurt

3/4 cup 2% cottage cheese

2/3 cup parmesan

1/4 cup basil fresh, or 1 tsp dried basil

1/2 tsp salt

1/4 tsp pepper

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