3 T. olive oil
1 c. minced white onion, (about 1 small onion)
½ c. chopped zucchini
½ c. frozen cut Italian cut green beans
¼ c. minced celery, (about 1/2 stalk)
4 t. minced garlic, (about 4 cloves)
4 c. chicken broth
2 (15-oz.) cans red kidney beans, drained
2 (15-oz.) cans small white beans or great northern beans, drained
1 (14-oz.) can diced tomatoes
½ c. carrot, (julienned or shredded)
2 T. minced fresh parsley
1 ½ t. dried oregano
1 ½ t. salt
½ t. ground black pepper
½ t. dried basil
¼ t. dried thyme
3 c. hot water
4 c. fresh Baby Spinach
½ c. small shell pasta

1. Heat three tablespoons of olive oil over medium heat in a large soup pot.
2. Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent.
3. Add vegetable broth to pot, plus drained tomatoes, beans, carrot, hot water, and spices.
4. Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes.
5. Add spinach leaves and pasta (opt: and ½ c. red wine) and cook for an additional 20 minutes or until desired consistency.

Nutrition Facts Per Serving:

• Calories: 210
• Protein: 9.5g
• Carbohydrates: 34g
• Fat: 5g

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1 ½ lbs chicken breast
Salt and pepper, to taste
5 T. butter, divided
1 medium onion, thinly sliced
½ c. chicken stock
1 c. heavy cream
2 T. balsamic vinegar
8 oz. mushrooms, halved
1/2 c. Parmesan cheese, grated
2 T. fresh flat-leaf parsley, chopped

1. Lightly season the chicken breasts with salt and pepper. In a large sauté pan over medium-low heat, add 2 T. of the butter and the onions. Cook until the onions are nice and caramelized, about 20 min. Remove the pan from the heat and set aside. 
2. In a separate pan, over medium-high heat, pan-sear the chicken breasts in the remaining 3 tablespoons of butter. Brown the chicken on both sides and then remove from pan and set aside. 
3. De-glaze the pan with chicken stock. Let simmer for 5 minutes.
4. Reduce the heat to low, add the heavy cream, balsamic vinegar, mushrooms and a little salt and pepper. Let simmer for 10 minutes.
5. Add the chicken breasts back to the saucepan, and simmer until the chicken is cooked all the way through, about 12 minutes
6. Remove the chicken breasts from the pan and plate. Add the Parmesan cheese and caramelized onions to the sauce and stir until the cheese is melted into the sauce. Pour the sauce over top of chicken.
7. Garnish with fresh parsley, if using.

Nutrition facts per serving:

Calories: ~560 calories
Protein: ~37g
Carbohydrates: ~9g
Fat: ~43g

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1 lb. ground beef
1 t. Salt
¼ t. Pepper
12 oz. Romaine lettuce
1 c. tomatoes, chopped
¾ c. cheddar cheese, shredded
½ c. pickles, diced

(for the dressing)
½ c. mayonnaise
2 T. pickles, diced
2 t. Mustard
1 t. Red wine vinegar
½ t. Smoked paprika
1 ½ T. sweetener of choice

1. Cook ground beef in a skillet over high heat. Season with salt and pepper. Stir fry, breaking up the pieces with a spatula, for about 7-10 minutes, until the beef is browned and moisture has evaporated.
2. Meanwhile, puree all the dressing ingredients in a blender. If dressing is thicker than you like, thin out with water or oil and puree again. Adjust sweetener to taste. Refrigerate until ready to serve.
3. Combine the remaining salad ingredients in a large bowl. Add the ground beef. Toss with dressing.

Nutrition facts per serving: 368 calories, 31g fat, 3g carbohydrates, 18g protein

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2 ½ lbs chicken breast, boneless and skinless
6 T. butter, divided
½ t. kosher salt
¼ t. coarse ground black pepper
1 t. Italian seasoning
2 lemons, juiced and zested
2 cloves garlic, minced
1 c. half and half
1 T. cornstarch
1 T. chicken bouillon, (or paste)

1. In a large cast iron skillet add 1 tablespoon of butter to melt on medium high heat.
2. Add the kosher salt, black pepper and Italian seasoning to the chicken and add it to the pan.
3. Cook on each side for 4-6 minutes.
4. Add the chicken to your slow cooker.
5. Cover with lemon juice, lemon zest, garlic and the rest of the butter in pieces (I added the lemons in the before picture just for reference. Don’t cook the lemons in the slow cooker).
6. Cook on low for 4 hours or on high for 2 hours.
7. In a large measuring cup add the half and half, cornstarch and chicken base and whisk well.
8. Add the liquid, mix, and cook an additional hour on high.

NUTRITION FACTS PER SERVING (8 servings):

• Calories: 342
• Protein: 35g
• Fat: 18g
  • Saturated Fat: 11g
• Carbohydrates: 6g

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