Mediterranean sheet pan meal that will quickly be one of your favorites!
1 pound chicken breasts, cut into chunks
2 small sweet potatoes, diced large
1 medium red onion, cut in wedges
1 sweet pepper, sliced
2 Tbsp olive oil (I used garlic infused)
2 Tbsp aged balsamic vinegar
Juice from ½ lemon
1 tsp dried tarragon
1 tsp dried oregano
1 tsp paprika
1 tsp sea salt
½ tsp fresh ground pepper
4 oz crumbled feta cheese
2 Tbsp sliced kalamata olives
1. Combine oil through pepper and whisk together. Add chicken, potatoes, onion and sweet pepper and toss until coated.
2. Preheat oven to 425 degrees and line a baking sheet with foil or parchment.
3. Spread chicken & veggies onto the baking sheet in a single layer.
4. Bake for 40-45 minutes or until chicken is done. Sprinkle feta, olives and parsley over entire pan and serve.
Makes 6 servings
Total Fat 14.7g
Total Carbohydrates 10.5g
Dietary Fiber 1.1g
All of the flavors of Chicken Parmesan without the carbs!
Ingredients 1 lb ground turkey (or chicken)
1 cup grated Parmesan cheese
3 cloves garlic, minced
½ small onion, minced
1 tsp dried Italian seasoning
2 Tbls fresh basil, chopped
Salt & Pepper to taste
1 egg, beaten
1 cup marinara sauce
½ cup shredded mozzarella cheese for topping
Preheat oven to 350 degrees F. Line baking sheet with foil.
Mix together ground turkey, Parmesan, garlic, onions, Italian seasoning, basil, salt & pepper and egg.
Divide into 4 equal parts and shape into mini loaves.
Bake for 18-20 minutes or until cooked through.
Remove from oven and spoon 2-3 Tbls of marinara sauce over each loaf and sprinkle with mozzarella cheese.
Return pan to the oven and place under the broiler until cheese is browned & bubbly.
Makes 4 servings
Total Fat 16g
Total Carbohydrates 11g
Dietary Fiber 2g
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