Switch up the cheeses or add your own twist for a totally different flavor! A great dish for your holiday brunch 😊
2 Tbls olive oil
1 cup baby bella mushrooms, sliced
1 clove garlic, minced
1 10 oz pkg fresh baby spinach (or 10 oz frozen)
4 slices bacon, cooked and chopped
1 10 oz can Rotel tomatoes
1 cup sliced grape or cherry tomatoes
1 8 oz jar roasted red peppers
¼ tsp sea salt
¼ tsp fresh ground pepper
12 large eggs, beaten
½ cup shredded Mexican blend cheese
1. Preheat the oven to 350 degrees.
2. Heat oil in 10 inch cast iron skillet over medium heat. Saute mushrooms 2-3 minutes or until browned.
3. Add garlic and saute 1 minute. Stir in spinach, cook stirring constantly until spinach begins to wilt. (if using frozen, thaw & press out excess moisture before adding)
4. Add bacon, tomatoes (both types), roasted red peppers, salt & pepper, and cook. Stir often, 2-3 minutes. Add eggs and sprinkle with cheese.
5. Cook 3-5 minutes, gently lifting edges of frittata with a spatula and tilting pan so uncooked portions slip underneath.
6. Bake at 350 degrees for 12-15 minutes or until set and lightly browned. Remove from oven and let stand 5 minutes. Slice into 6 wedges and serve immediately.
Makes 6 servings
Total Fat 19.5g
Total Carbohydrates 5.8g
Dietary Fiber 1.5g
3 Limes (juice and zest) Divided
1/4 Cup Olive Oil
3 Tbls Dijon Mustard
3 Tbls Worcestershire Sauce
3 Tbls Soy Sauce
6 Green Onions, sliced
4 Cloves Garlic, minced
2 Tbls Fresh Basil, chopped
Salt and Pepper to taste
4 Chicken Breasts, sliced into cubes
1. Combine the zest and juice of 2 limes, Olive Oil, Mustard, Worcestershire, Soy, 3 onions, 2 garlic
cloves salt and pepper and mix well.
2. Cut chicken into even cubes and place in a gallon sized baggie.
3. Pour marinade over the chicken and marinate for 1 hour. Thread onto 8 presoaked skewers.
4. Preheat grill.
5. Place chicken on grill and grill for 7 minutes.
6. Then flip and cook until internal temp reaches 170.
7. Remove from grill and let meat rest.
8. Meanwhile combine juice and zest of one lime with extra virgin olive oil, 3 chopped onions, 2
minced garlic cloves, basil.
9. Plate chicken kabobs & cover with sauce if desired.
Now, more than ever, it’s important to plan your meals and snacks. If you’re working from home, the kitchen & pantry are just too close for comfort! Really, the last thing you want to get out of your time in quarantine is a larger waistline.
Take the time you’re saving by not commuting and plan your next week or 2 of meals and snacks. It’s easier than you may think. Use this handy template or create your own on a whiteboard – whatever works for you! CFWLS Weekly Meal Planner
Where to start?
Consider how much protein you need for your day. What is your carbohydrate cap? These are the first 2 things you need to think about.
Make a list of all of the proteins and vegetables in your freezer, refrigerator & pantry. These are things you won’t need to add to your grocery list and a good start for your menu plan.
Find recipes that use the primary ingredients that you have on hand. A great place to start is our Blog page or our Pinterest page. Pick out 4 or 5 to try this week. Most of them are quick & easy and use ingredients that you have on hand or are easy to find. The nutritional information is included but you may need to adjust for serving size if you’re eating less than indicated.
You will want to use the perishables first so look at the proteins & veggies you found in the frig. They will be the key additions to your meals and snacks the early part of your week. I find it easiest to start with dinner (or the main meal of the day) and work from there. Pencil in those meals and you’ve begun!
Fill in the remaining main meals with recipes that contain the items that you found in your freezer and add any missing ingredients to your shopping list.
Breakfasts don’t have to be complicated. Protein shakes, Greek yogurt, cottage cheese and the like can be quick and satisfying options. Stay away from any starchy items in your pantry as they tend to lead you toward a slippery slope when it comes to carbs later in the day. Pencil in your week with healthy options that you have and add any missing things to your list.
I leave lunches until last because it’s a great place to use the leftovers from any previous meals. Figure out what you will have left over and slip it into your lunches for the week. Keep in mind that the end of the week dinners may slip into next week’s plan.
Snacks will be used to make up the rest of your protein target. Keep in mind that many of these sources will also have carbohydrates so choose wisely. Here’s our handy ‘Sack Lunch and Snack Ideas Trifold‘ handout for reference.
Now, before you forget, order those missing items from your local grocery store. Online shopping has made it easy but keep in mind that the wait time right now is longer than normal. You may need to plan on picking up your items (or having them delivered) will be 2 or 3 days out and some items may be out of stock. (plan for allowances) You can refer to our Low Carb Shopping List for more ideas to keep on hand for next week.
Wholesome goodness – substantial enough on it’s own or serve it with a salad 😊
Ingredients 1 small head cauliflower, broken into flowerets
1 cup shredded carrot
1 stalk celery, diced fine
1 small onion, diced fine
2 cloves garlic, minced
1 cup water
½ cup chicken broth
1 packet protein Cheese Dip mix
½ cup half and half
½ cup shredded cheddar cheese
Bacon bits for garnish
Green onion for garnish
Cook cauliflower, carrots, celery, onion & garlic in 1 cup of water until cauliflower is tender. Remove from heat and mash with potato masher.
Prepare Cheese Dip mix according to directions for soup. Add to cauliflower mixture.
Add chicken broth and half & half. Return to heat and bring to a simmer. Stir in ½ cup shredded cheddar cheese.
Serve with bacon bits and green onion garnish (if desired).
Makes 4 servings
Nutrition Facts: Calories 165
Total Fat 9g
Total Carbohydrates 11g
Dietary Fiber 3g
Wow! The protein is in the crust so dress it any way you like it 😊
8 ounces chicken breast, cooked and shredded fine
1 clove garlic, minced
½ cup shredded Parmesan
Topping: (nutritional info for toppings used here)
2 Tablespoons pesto sauce
¼ cup sliced red pepper
½ cup packed baby spinach
¼ cup shredded Parmesan
Preheat oven to 400 degrees. Place baking stone on center rack.
Cook chicken and shred or finely chop. You could use canned chicken breast as well.
Mix chicken with egg, garlic and ½ cup parmesan cheese.
Press chicken mixture onto parchment paper (on baking sheet or pizza peal), making it about 1/4 inch thick. Slide paper into oven and directly onto hot baking stone. Bake for 18-20 minutes or until crust starts to brown.
Remove from oven and add toppings. Return and bake until hot and cheese is melted.
Makes 3 servings
Total Fat 14g
Total Carbohydrates 4.5g
Dietary Fiber 1g
You can make it as spicy as you want – I like it hot!
Ingredients 2 chicken breast halves, cut into 1-2” chunks
1 red or yellow bell pepper, diced
1 can black beans, rinsed and drained
1 cup Mexican cheese blend, shredded
1 package frozen riced cauliflower
10 oz can of Rotel (any style you like) or 1 cup salsa
1 pkg of creamy chicken protein soup mix
½ cup hot water
Thaw cauliflower and spread in the bottom of casserole dish.
Top with chunks of chicken, pepper and black beans.
Stir soup mix with hot water until mixed and add tomatoes/salsa (not drained).
Pour over entire casserole.
Sprinkle with cheese and bake at 350 degrees for 45 minutes.
Serve with sour cream if desired.
Makes 6 servings
Total Fat 3g
Total Carbohydrates 7.5g
Dietary Fiber 1.5g
Note: Try using green beans in place of riced cauliflower for a bit of variation!
Ingredients| 1 Tbls olive oil
1 Tbls butter
2 limes, sliced thin
4 cloves garlic, minced or crushed
1 tsp smoked paprika
½ tsp red pepper flakes (if desired)
½ cup white wine
2 lb large shrimp (peeled & deveined with tails)
1 Tbls Fresh ground pepper
½ Tbls Sea salt
½ cup fresh cilantro, chopped
Package of riced cauliflower – cooked
Heat oil over medium to high heat and allow to coat the bottom of the cast iron skillet.
Add butter and heat until it bubbles.
Add lime slices and garlic. Cook for 30-45 seconds.
Add paprika, salt, peppers & wine and allow to simmer for 2-3 minutes to reduce by half.
Add the shrimp and stir often allowing it to cook until pink. Remove from skillet and plate.
Serve with riced cauliflower and sprinkle with more cilantro if desired.
Makes 4 servings
Nutrition Facts: (not including cauliflower)
Total Fat 8g
Total Carbohydrates 2.5g
Dietary Fiber 0g