Loaded Chicken and Sweet Potato Casserole

Who doesn’t love a one dish meal?
  • 1 lb boneless chicken breasts, cubed
  • 4 medium sweet potatoes, peeled and cut in cubes
  • ⅓ c olive oil
  • 1 tsp salt
  • ½ tsp black pepper
  • 1/2 tsp onion powder
  • 1 Tbsp paprika
  • 1 Tbsp garlic powder
  • 2 Tbsp hot sauce
  • 2 c fiesta blend cheese
  • 1 c crumbled bacon
  1. Preheat oven to 400 degrees.
  2. Spray a 9X13″ baking dish with cooking spray.
  3. In a large bowl, mix together the olive oil, salt, pepper, paprika, garlic powder, onion powder and hot sauce.
  4. Add the cubed potatoes and chicken and stir to coat.
  5. Carefully scoop the potatoes and chicken into the prepared baking dish.
  6. Bake the potatoes and chicken for 55-60 minutes, stirring every 20 minutes, until cooked through, crispy, and browned on the outside.
  7. While the potatoes are cooking, fry your bacon (about half a pound).
  8. Once the potatoes and chicken are fully cooked, remove from the oven.
  9. Top the cooked potatoes with the the cheese and bacon.
  10. Return the casserole to the oven and bake for 5 minutes or until cheese is melted.
  11. Enjoy and you can serve with sour cream or ranch dressing, if desired.

Low Carb Shepard’s Pie



For the mashed ‘potatoes’:
    • 1 large head cauliflower
    • 2 tsp salted butter
    • 1 teaspoon salt
    • 1/2 teaspoon pepper
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon onion powder
For the beef mixture:
  • 1 tbsp olive oil
  • 1/2 medium onion, minced
  • 1 can of peas and carrots
  • 1 and 1/2 pounds ground ground beef
  • 1/2 cup beef broth
  • 1 tablespoon cornstarch
  • 1 and 1/2 teaspoons Worcestershire sauce
  • 1 and 1/2 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste
  • 1 cup shredded cheddar cheese


  1. Fill a large stock pot with plenty of water. Add the chopped cauliflower and make sure the water covers them.
  2. Bring to a boil, covered, over high heat. Reduce the heat to medium and continue boiling for about 10 minutes, until fork tender.
  3. Drain the cauliflower and return to the pot.
  4. Add butter. Mash with a potato masher or mixer until they are smooth.
  5. Stir in 1 teaspoon salt, 1/2 teaspoon pepper, seasoning salt, garlic powder, and onion powder. All seasonings are to taste. Cover and set aside.
  6. In a large skillet, add olive oil.
  7. Add the onion.  Saute for a couple of minutes.
  8. Add the ground beef and cook and crumble until no longer pink, about 5 minutes.
  9. Drain the fat.
  10. Add peas and carrots.  In a small bowl, stir together beef broth and cornstarch.
  11. Add this mixture to the meat, as well as the Worcestershire sauce.
  12. Cook over high heat for about 5 minutes, or until the mixture boils and the sauce has thickened. Cook and reduce until it has reached a consistency you like.
  13. Season with salt and pepper to taste.
  14. Preheat your oven to 350 degrees F.
  15. Pour the meat mixture into a deep 9×13 inch casserole dish.
  16. Top with the mashed ‘potatoes’ and spread evenly.
  17. Top with cheddar cheese.
  18. Bake at 350 for about 30 minutes, or until bubbly. (You could do 375 if you are in a hurry. Check it at 20 minutes.)  Follow with a couple minutes under the broiler if you like it browned and gooey!

Pesto Stuffed Turkey Meatloaf




  • 1/2 cup grated Parmesan cheese
  • 2 lb ground turkey
  • 1/2 cup seasoned bread crumbs
  • 2 eggs, lightly beaten
  •  1 cup tomato sauce
  • 1 cup shredded mozzarella cheese, divided
  • 3 oz basil pesto sauce
  • 1 tsp Italian seasoning
  • Salt and pepper to taste



  1. In a large bowl combine ground turkey, bread crumbs, Italian seasoning, eggs, and Parmesan cheese.
  2. Place half the meatloaf mixture and, using your hands, press it into a 9 x 9 square, creating a ‘boat’ in the center. Spread the pesto in an even layer and sprinkle with 1/2 cup shredded mozzarella cheese. Carefully place other half of the meat mixture on top of pesto and cheese.
  3. Cover with foil and bake for 45 mins at 375 degrees. Remove from the oven.  Remove foil and drain excess oil.  Top with the marinara sauce and other half cup of mozzarella cheese.
  4. Place back in oven and broil on low for a few minutes until cheese is melted and a nice crust is formed.

Low Carb Cheesy Zucchini Ravioli

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  • 1/2 tsp garlic powder
  • 2 tbsp chopped fresh basil
  • salt and black pepper, to taste
  • 1 medium zucchini, sliced 1/8″ thick (I got 12 slices)
  • 1  cup part-skim ricotta
  • 1/4 cup Parmigiano Reggiano
  • 1 large egg
  • 1 cup tomato sauce, divided
  • 1/2 cup shredded part-skim mozzarella cheese


    1. Mix ricotta cheese, parmesan cheese, basil, salt, pepper, garlic powder and egg in a bowl and set aside.
    2. Slice zucchini with a mandolin slicer.
    3. Lay zucchini slices on a paper towel and sprinkle with salt to draw out moisture.
    4. Wait about 10 minutes and blot slices dry.
    5. Heat pan to medium high and spray with nonstick spray.
    6. Cook slices a couple minutes each side to make slices pliable.
    1. Assembling the Zucchini Lasagna Rolls
  1. Preheat oven to 375 degrees.
  2. Spray an 8 x 8 casserole dish or similar size with cooking spray.
  3. Spread a 1/2 cup of the marinara sauce evenly over the bottom of the dish.
  4. Blot any excess liquid off of the cooled planks of zucchini with paper towels.
  5. Spoon ricotta filling onto one side of each zucchini and spread it into an even layer.
  6. Roll up slices and place them in casserole dish, seam side down.
  7. Spoon the other 1/2 cup tomato sauce on top of rolls.
  8. Sprinkle with mozzarella cheese.
  9. Bake for 20-25 minutes until cheese is melty.

Baked Chicken Meatball Parmesan

Meatball Ingredients
1 lb lean ground chicken
1/4 yellow onion, diced
1 large egg
1/4 cup grated parmesan cheese
6 fresh basil leaves, torn into bits
1 clove garlic, diced
salt and pepper to taste
Topping Ingredients 
1 jar tomato sauce, I used Old World Style Ragu Traditional
1/2 cup shredded mozzarella cheese
  1. Mix all of the above meatball ingredients and form your meatballs.
  2. Spray 9 x 13 casserole dish with non-stick spray.
  3. Bake meatballs at 400 degrees for 20 minutes.
  4. Take meatballs out of oven and lower oven temperature to 375.
  5. Cover meatballs with tomato sauce and dress the top up with lots of mozzarella! It should be covered with cheese.
  6. Cover with foil and bake for 20 mins.
  7. Remove foil and bake an additional 20 mins or until meatballs are cooked through and cheese is browning.

Vegan Coconut Curry

Perfect meatless weeknight dish, packed with nutrition and super tasty!



  • 1 can garbanzo beans, drained
  • 1 tablespoon peanut oil
  • 1 head broccoli, separated into bit size pieces
  • 2 cloves garlic, minced
  • 1 teaspoon ginger paste
  • 1 can coconut milk (I used regular, but lite works great)
  • 3 tablespoons red curry paste (or more if you like heat)
  • 1 heaping tablespoon natural peanut butter
  • ½ tablespoon cornstarch dissolved in 2 tablespoons cold water





In a medium size pan over medium-high heat add peanut peanut oil and saute the broccoli, garlic and ginger.  After a few minutes, add the coconut milk and let simmer for 5-8 minutes. The broccoli should soften but still be tender-crisp.  Add the beans and curry paste to the pan and stir it until it combines with the coconut milk.  Bring to a slight boil and add the cornstarch. Boil for about a minute, then reduce heat and let cool slightly (about another 2 to three minutes). Sauce will thicken as the mixture cools.

Creamy Butternut Squash Slow Cooker Soup

This soup is super easy and perfect on a cold winter night to warm you up!
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  • 1 butternut squash, peeled and cubed
  • 1/4 cup onion, diced
  • 2 1/2 cup chicken or vegetable broth
  • 1/2 cup milk of choice (I used organic skim)
  • 1/2 tsp nutmeg
  • optional garnish: drizzle coconut milk





Place squash in slow cooker, along with onion and broth.  Cook on high for 3 hours or low for 5 hours.  Once squash is tender, blend ingredients with a hand blender or place in food processor and return to slow cooker.  Add milk, nutmeg and salt and pepper to taste.  Mix well.  Garnish with a drizzle of coconut milk if desired.  Enjoy!