Transcription
WARM &TOASTYRECIPES
Welcome!I’m so gladyou’re here& readyto getcooking!All rights reserved. No part of this publication maybe reproduced or transmitted in any form or byany means, electronic or mechanical, includingphotocopying, recording, or any other informationstorage and retrieval system, without the writtenpermission of Rachel Paul. This guide is for therecipient ONLY.The information in this guide is not meant tosubstitute for any dietary regimen or advice thatmay have been prescribed by your doctor. As withall dietary programs, you should get your doctor’sapproval before beginning. If you suspect you havea medical problem, I urge you to seek competenthelp. Keep in mind that nutritional needs varyfrom person to person. The information here isintended to help you make informed decisionsabout your eating and health. This guide is meantto be a guide for your food choices; it does notrecommend you eliminate any foods from yourdiet in its entirety.
Ground Turkey Hash461 caloriesIngredients:4 oz Ground turkey, 93% lean, raw - 172 calories1 Potato, sweet, medium, 5 inches - 112 calories½ cup Celery stalks, chopped in half - 8 calories2 Carrots, whole, medium - 50 calories1 Tbsp Olive oil (Tbsp) - 119 calories1 Salt, dash - 0 calories1 Pepper, dash - 0 caloriesDirections:1. Poke holes in top and bottom of potato. Microwave for 3 minutes on topand bottom (so 6 minutes total).2. Add oil to a pan.3. Dice carrots, celery, and sweet potato.4. Cook all ingredients for 15 minutes on low heat, or until vegetables aretender and meat has cooked through, stirring frequently5. Top with salt and pepper.6. No poultry? Use tofu or beans.
Philly Cheesesteak Stuffed Peppers311 caloriesIngredients:4 oz Ground turkey, 93% lean, raw - 172 calories1 Bell pepper, green - 27 calories⅓ cup Cheese, shredded, mozzarella - 112 calories1 Basil, dash - 0 calories1 Salt, dash - 0 calories1 tsp Red pepper flakes, dash - 0 caloriesDirections:1. Preheat oven to 425 degrees F.2. Spray a pan with an oil spray.3. Stir fry turkey and seasonings until beef cooked through, 8minutes, on medium heat.4. Line oven-safe dish with parchment paper.5. Cut pepper in half.6. Fill pepper halves with turkey & top with cheese.7. Bake for 10 minutes.8. No meat? Use beans.
Stuffed Acorn Squash with Ground Turkey447 caloriesIngredients:1 Acorn squash - 172 calories4 oz Ground turkey, 93% lean, raw - 172 calories½ cup Mushrooms, small, whole or sliced - 7.5 calories¼ cup Cheese, Parmesan, shaved (cups) - 83.25 calories2 cups Leafy greens, lettuce, raw - 10 calories1 Tbsp red wine vinegar - 2 calories1 Salt, dash - 0 calories1 Pepper, dash - 0 caloriesDIRECTIONS1. Preheat the oven to 400 degrees F.2. Pierce the skin the squash with fork at least 4 times and microwave for 4 minutes.3. Once cooled, slice the squash in half and scoop out the seeds4. Line a baking sheet with parchment paper. Place the squash flesh side down onbaking sheet and cook in oven for 20 minutes.5. Spray a pan with an oil spray and cook ground meat until cooked through onmedium heat, 8 minutes. Add in ½ mushrooms (chopped). Sauté for 2-3 minutes.6. Once squash has cooked, remove from oven and flip to be flesh side up. Spoon inground meat & mushroom mixture, top with cheese.7. Place the squash back in the oven for 5-10 minutes, or until the cheese hasmelted.8. To make side salad: mix ½ mushrooms, lettuce, and vinegar.9. No meat? Use beans.
French Onion Chicken Skillet445 caloriesIngredients:1/4 cup Broth, chicken or beef - 9 calories1½ Onion, yellow - 82.5 calories6 oz Chicken breast, boneless, skinless, raw - 190 calories¼ cup Cheese, shredded, mozzarella - 84 calories2 tsp Olive oil - 79.73 calories1 Garlic salt, dash - 0 calories1 Pepper, dash - 0 caloriesDIRECTIONS1. Slice chicken into bite sized pieces. Slice onion into strips, or small chunks.2. Add oil to pan.3. Cook chicken and onion for 10 minutes on medium-low heat, until chicken hascooked through and the onion is fragrant (you’ll know!).4. Add in broth and top with cheese and seasonings, simmer on low heat at least 5minutes.5. No chicken? Use tofu, fish, or beans. No beef broth? Use chicken or vegetablebroth. No dairy? Use a dairy-free cheese, or more oil.6. Note: some people may experience gastrointestinal discomfort from a largeportion of onions. If this is you, swap out the onions for another veg, e.g. eggplant,peppers.
Pesto Chicken462 caloriesIngredients:6 oz Chicken breast, boneless, skinless, raw - 190 calories1 cup Tomatoes, grape - 32 calories4 Tbsp Pesto (Tbsp) - 240 caloriesDIRECTIONS1. Preheat oven to 400 degrees F.2. This recipe works best when making 2-3 servings at once – sodouble or triple ingredients above, and then divide into 2 or 3equal sized servings.3. Spray pan with an oil spray. Cut raw chicken into small pieces;cook in pan4. Mix tomatoes, pesto, and chicken5. Spray casserole dish with an oil spray – you can use a regular oneor smaller ones (like in this picture!)6. Bake for 25 minutes
Stuffed Pepper Soup419 caloriesIngredients:1 1/2 cups Broth, chicken or beef - 53 calories½ cup Canned, diced tomatoes - 25 calories1 Bell pepper, red - 37 calories4 oz Ground beef, 90% lean, raw - 185 calories1 Tbsp Olive oil (Tbsp) - 119 calories1 Salt, dash - 0 calories1 Basil, dash - 0 calories1 Oregano, dash - 0 caloriesDIRECTIONS1. Spray a pan with an oil spray.2. Stir fry beef 8 minutes on medium-low heat until no longer pink.3. Add oil to a separate pot. Add in bell pepper (diced), cook for 3-4minutes on medium heat.4. Add in broth, tomatoes, beef, and seasonings to the pot.5. Turn the burner to low heat & let sit, covered, for a minimum of 10minutes. Stir occasionally.6. No beef? Use chicken, tofu, or beans.
Easy Minestrone Soup429 caloriesIngredients:1 Carrots, whole, medium - 25 calories½ cup Celery stalks, chopped in half - 8 calories½ Onion, yellow - 28 calories1 1/2 cups Broth, vegetable - 23 calories1 Uncured bacon, slice - 44 calories6 oz Chicken breast, boneless, skinless, raw - 190 calories½ cup Beans & legumes, kidney beans, cooked - 112 calories1 Garlic salt, dash - 0 calories1 Pepper, dash - 0 calories1 Basil, dash - 0 calories1 Oregano, dash - 0 caloriesDIRECTIONS1. Spray a pan with an oil spray.2. Cut chicken and bacon into small pieces.3. Cook for 10 minutes on medium-low heat, stirring occasionally, until both havecooked through.4. Spray the bottom of a pot with an oil spray.5. Add in carrots (diced), onion (diced), and celery (diced) – cook for 6-7 minutes, stirringoccasionally. Add in seasonings.6. Add in broth, chicken, bacon and beans.7. Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stiroccasionally.8. No chicken? Use tofu or more beans. No bacon? Use turkey bacon, soy bacon, or oilinstead.
Cheesy Bacon & Broccoli443 caloriesIngredients:3 cups Broccoli, frozen - 93 calories3 Uncured bacon, slice - 132 calories2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories⅓ cup Cheese, shredded, cheddar - 152 calories1 Garlic salt, dash - 0 calories1 Pepper, dash - 0 caloriesDIRECTIONS1. This recipe works best when making 2-3 servings at once – so double or tripleingredients above, and then divide into 2 or 3 equal sized servings.2. Cut bacon into small pieces with kitchen shears.3. Cook bacon 5 minutes on low heat, until bacon has mostly cooked through.4. Spray a second pan with an oil spray. Add in broccoli to the second pan and cookfor 5 minutes on medium heat, until broccoli has cooked through.5. Optional: Remove broccoli from pan and turn off heat. Slice larger chunks ofbroccoli into smaller pieces. Return broccoli to second pan.6. Add in bacon, cream cheese and cheddar to the second pan, covering pan with alid. Let cook on medium heat 5 minutes, or until cheeses have melted.7. Top with seasonings.8. No bacon? Use turkey or soy bacon. No dairy? Use dairy-free cheeses, or swap thismeal out for another.
Zucchini Tomato Bake423 caloriesIngredients:1½ Zucchini, medium - 49.5 calories1 cup Tomatoes, grape - 32 calories⅔ cup Cheese, Parmesan, shredded (cups) - 222 calories1 Tbsp Olive oil (Tbsp) - 119 calories1 Salt, dash - 0 calories1 tsp Red pepper flakes, dash - 0 calories1 Tbsp Basil, fresh - 0 caloriesDIRECTIONS1. Preheat oven to 400 degrees F2. Chop zucchini into small-medium pieces and tomatoes in halves.3. Add oil to a casserole dish.4. Add in vegetables.5. Bake for 30 minutes.6. Once cooked, top with cheese and seasonings. Stir so evenly mixed. Letcheese melt 2 minutes before serving.7. No dairy? Use a dairy-free cheese, extra oil, or swap this meal out foranother.
1 Basil, dash - 0 calories. 1 Salt, dash - 0 calories. 1 tsp Red pepper flakes, dash - 0 calories. Preheat oven to 425 degrees F. Spray a pan with an oil spray. Stir fry turkey and seasonings until beef cooked through, 8. minutes, on medium heat. Line oven-safe dish with parchment paper. Cut pepper in half. Fill pepper halves with turkey & top .
