Slow Cooker Ground Turkey Cowboy Supper

Serves:​ ​8

Prep​ ​time:​ ​15​ ​mins​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​
Cook​ ​time:​ ​6​ ​hrs

Ingredients:
2​ ​pounds​ ​lean​ ​ground​ ​turkey
5​ ​medium​ ​red​ ​potatoes,​ ​unpeeled
1​ ​onion,​ ​diced
3​ ​cloves​ ​garlic,​ ​minced
salt​ ​and​ ​pepper,​ ​to​ ​taste
1​ ​(14​ ​ounce)​ ​can​ ​chili​ ​beans,​ ​undrained
1​ ​(14.5​ ​ounce)​ ​can​ ​diced​ ​tomatoes,​ ​undrained
1​ ​(15​ ​ounce)​ ​can​ ​corn,​ ​drained
1​ ​(15​ ​ounce)​ ​can​ ​green​ ​beans,​ ​drained
¼​ ​cup​ ​water 8​ ​oz​ ​shredded​ ​cheddar​ ​cheese​ ​(opt.​ ​topping)
½​ ​cup​ ​light​ ​sour​ ​cream​ ​(opt.​ ​topping

Directions: In​ ​a​ ​large​ ​skillet,​ ​brown​ ​the​ ​ground​ ​beef.​ ​While​ ​the​ ​beef​ ​cooks,​ ​dice​ ​the​ ​potatoes​ ​and​ ​onion. Spray​ ​slow​ ​cooker​ ​with​ ​nonstick​ ​cooking​ ​spray​ ​and​ ​add​ ​potatoes,​ ​onion,​ ​and​ ​garlic​ ​to​ ​the bottom​ ​of​ ​the​ ​slow​ ​cooker.​ ​Top​ ​with​ ​salt​ ​and​ ​pepper.​ ​Add​ ​in​ ​the​ ​ground​ ​beef,​ ​chili​ ​beans, tomatoes,​ ​corn,​ ​and​ ​green​ ​beans.​ ​Pour​ ​water​ ​over​ ​the​ ​top​ ​and​ ​place​ ​the​ ​lid​ ​on​ ​the​ ​slow cooker.​ ​Cook​ ​on​ ​low​ ​for​ ​6-8​ ​hours.​ ​Scoop​ ​into​ ​bowls​ ​and​ ​top​ ​with​ ​shredded​ ​cheese​ ​and​ ​sour cream​ ​(if​ ​desired).

*Nutrition facts do not include optional ingredients.

Nutrition​ ​Facts:

Serving​ ​size:​ ​⅛​ ​of​ ​recipe
​8 Calories:​ ​365              Total​ ​Fat:​ ​12.2​ ​g                   Saturated​ ​fat:​ ​4.2​ ​g              Cholesterol:​ ​92​ ​mg
Sodium:​ ​449​ ​mg            Carbohydrates:​ ​37.4​ ​g          Sugar:​ ​3.8​ ​g                         Protein:​ ​30.1​ ​g 

Chicken and Pear Quinoa Salad

Serves: 6
Prep time: 10 mins
Cook time: 10 mins

Ingredients:
¾ cup uncooked quinoa
1 (10 oz) package of baby spinach
⅔ cup dried cranberries
⅔ cup honey roasted sliced almonds
2 pears, chopped
3 medium chicken breasts, cooked and chopped
2 Tablespoons feta cheese
Raspberry vinaigrette (or other salad dressing)



Directions: Cook quinoa according to directions. In a bowl, toss together spinach, cranberries, almonds, pears, chicken, feta cheese, and quinoa. Serve with your favorite dressing (such as raspberry vinaigrette) and enjoy! Note: Nutrition facts do not include the salad dressing.

Nutrition Facts:
Serving size: ⅙ of recipe
Calories: 348                     Total Fat: 12.8 g                   Saturated fat: 2.1 g              Cholesterol: 65 mg Sodium: 170 mg                Carbohydrates: 32.5 g          Sugar: 11.1 g                       Protein: 27.1 g

Apple Cider Rump Roast and Vegetables

Serves: 8

Prep time: 10 mins
Cook time: 7 hrs

Ingredients:
1 cup apple cider
3 Tablespoon tomato paste
2 Tablespoon flour
2 Tablespoon Worcestershire sauce
Salt and pepper to taste
2 medium sweet potatoes, cut into 1 inch cubes
1 medium onion, chopped
2 cloves garlic, minced
2 sprig fresh rosemary
3 pound bottom round roast or chuck roast

Directions: In a large slow cooker (5-6 quart), whisk together cider, tomato paste, flour, Worcestershire, salt, and pepper. Add the sweet potatoes, onion, garlic, and rosemary and toss to combine. Season the roast with salt and pepper and place among the vegetables. Cook, covered, until the meat is tender, 6 to 7 hours on high or 8 to 9 hours on low. Transfer the roast to a cutting board and slice. Serve with the vegetables.

Nutrition Facts:
Serving size: ⅛ of recipe
Calories: 450             Total Fat: 14.3 g                  Saturated fat: 5.2 g             Cholesterol: 172 mg Sodium: 184 mg        Carbohydrates: 19.2 g         Sugar: 5.7 g                        Protein: 57.4 g

Garden Vegetable Soup

Serves: 6
Prep time: 10 mins                           
Cook time: 25 mins

Ingredients:
3 Tablespoons olive oil
¾ cup sliced carrot
¾ cup onion diced
3 cloves garlic, minced
6 cups low-sodium vegetable broth
¾ cup green beans
2 (14.5 ounce) can diced tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon salt
1 teaspoon garlic powder
1 ½ cups uncooked ditalini pasta
2 (15 ounce) cans cannellini beans, drained and rinsed
1 (15 ounce) can corn, drained
¾ cup zucchini, diced
Shredded Parmesan cheese, for topping

Directions: Add oil to a large stock pot and heat over medium low heat. Add carrot, onion and garlic and saute until softened (about 5 minutes). Add broth, green beans, tomatoes, basil, oregano, salt, garlic powder, pasta, beans, and corn; simmer, covered about 15 minutes or until peas and pasta are tender. Stir in zucchini and heat 3-4 minutes more. Serve hot and top each serving with shredded Parmesan cheese.

*Nutrition facts do not include the Parmesan cheese

Nutrition Facts: 
Serving size: ⅙ of recipe 
Calories: 231                         Total Fat: 8 g                   Saturated fat: 1.1 g            Cholesterol: 0 mg Sodium: 601 mg                    Carbohydrates: 33.1 g     Sugar: 7.6 g                       Protein: 9.4 g

Bobby's Lighter Lasanga Soup

Ingredients

• 2 teaspoons olive oil
• 1 lb Italian turkey sausage, casings removed
• 1 onion, chopped
• 1 green bell pepper, chopped
• 3 cloves garlic, minced
• 1 (32 oz) container chicken broth
• 1 (15 oz) can tomato sauce
• 1 (14 1/2 oz) can petite diced tomatoes
• 1/2 teaspoon salt
• 1/4 teaspoon crushed red pepper
• 4 oz broken whole-wheat lasagna noodles, (about 4 noodles)
• 1/2 cup fresh basil, chopped
• 3 tablespoons Parmesan cheese, grated
• 1/2 cup shredded reduced-fat mozzarella cheese
• 8 whole-wheat breadsticks, or grissini (optional)

Preparation

Heat the oil over medium-high heat in a large nonstick saucepot or Dutch oven. Add the sausage, onion, bell pepper and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, 8 –10 minutes.

Add the broth, tomato sauce, diced tomatoes, salt and crushed red pepper. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles; bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10 –12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks, if using. (whole-wheat lasagna noodles take a little longer to cook.)

Ground Turkey Taco Lettuce Wraps

Ground Turkey Taco Lettuce Wraps 

Serves: 6
Prep time: 10 mins
Cook time: 10 mins

Ingredients: 1 pound lean ground turkey 1 onion, diced 1 (15 oz) can pinto beans, drained and rinsed 1 Tablespoon taco seasoning 1 cup salsa 12 Butter lettuce leaves

Toppings: 1 tomato (opt. topping) 1 cup shredded cheddar cheese (opt. topping) 1 avocado (opt. topping) 1 onion (opt. topping) 1 green pepper (opt. topping)

Directions: In a large skillet, brown ground turkey and onion until turkey is no longer pink. Drain, then add in beans, taco seasoning, and salsa. Let simmer for about 5 minutes to let the flavors meld together. Top each lettuce leaf with a scoop of ground turkey mixture and add desired toppings (tomatoes, shredded cheese, avocados, onions, and peppers).

Note: The nutrition facts included do not include toppings.

Nutrition Facts: Serving size: ⅙ of recipe     Amount per recipe: 6
Calories: 373          Total Fat: 6.4 g                 Saturated fat: 1.9 g       Cholesterol: 54 mg
Sodium: 327 mg     Carbohydrates: 48.8 g      Fiber: 12.1 g                 Protein: 30.9 g

Minestrone and Sausage Soup

Minestrone and Sausage Soup

Serves: 8
Prep time: 20 mins
Cook time: 30 mins

Ingredients: 1 pound turkey sausage 4 cups beef broth 2 cups water 2 (8 oz) cans tomato sauce 1 (14.5 oz) can petite-diced tomatoes 1 (16 oz) can kidney beans 1 ½ cups diced celery 1 ½ cups diced carrots 1 teaspoon onion salt 1 teaspoon garlic salt 2-3 Tablespoons dried Italian seasoning 10 ounces shell pasta 1 cup grated Parmesan cheese (opt. topping) 

Directions: In a large skillet, brown sausage in a pan until fully cooked; drain grease. In a large stock pot, add beef broth, water, tomato sauce, tomatoes, kidney beans, celery, carrots, onion salt and garlic salt; simmer until vegetables become tender (about 20-30 minutes). In a separate pot, cook 8-10 oz of any pasta according to directions (we use shell pasta in this recipe, but any kind will do). When noodles are done, add to soup and mix in cooked sausage. If desired, top with grated Parmesan cheese and serve.

Note: The nutrition facts do not include Parmesan cheese. 

Nutrition Facts: Serving size: 1 ½ cups          Amount per recipe: 8
Calories: 506             Total Fat: 17.6 g               Saturated fat: 5.2 g          Cholesterol: 72 mg
Sodium: 881 mg        Carbohydrates: 60.3 g      Fiber: 10.4 g                    Protein: 27.8 

Teriyaki Chicken Casserole

Teriyaki Chicken Casserole 

Serves: 6
Prep time: 20 mins
Cook time: 45 mins

Ingredients:
1 cup low-sodium soy sauce
¾ cup water
½ cup brown sugar
1 teaspoon ground ginger
1 teaspoon minced garlic
2 Tablespoons cornstarch
2 Tablespoons water
1 pound boneless, skinless, chicken breasts
6 cups frozen stir-fry vegetables
1 ½ cups cooked quinoa

3 apples (opt. side)
3 oranges (opt. side) 

Directions: Preheat oven to 350 degrees and spray a 9x13 glass pan with nonstick cooking spray. In a small saucepan, combine soy sauce, water, brown sugar, ground ginger, and minced garlic. Bring to boil, then remove from heat. Mix in 2 Tablespoons of cornstarch until completely incorporated. Place chicken in glass pan and pour the sauce over the chicken and bake for 30 minutes. Remove from oven and add frozen stir fry vegetables and cooked quinoa to the pan. Mix and flatten out, then place back in oven and cook for 15-20 minutes or until the vegetables are fully thawed.

Optional side dish: apple and orange slices (or any other fresh fruit).

Nutrition Facts: Serving size: ⅙ of recipe Amount per recipe:
6 Calories: 416          Total Fat: 8 g     Saturated fat: 1.8 g      Cholesterol: 65 mg
Sodium: 1972 mg      Carbohydrates: 53.4 g      Fiber: 6.2 g   Protein: 31.5 g

Slower Cooker Lasagna

Slow Cooker Lasagna      

Serves: 8 Prep time: 15 mins
Cook time: 4 hours

Ingredients: 1 pound lean ground beef
1 (24 ounce) jar spaghetti sauce
1 cup water
1 (15 ounce) container skim ricotta cheese
1 ½ cups shredded Italian Cheese, divided
¼ cup grated Parmesan cheese, divided
1 egg
2 Tablespoons dried parsley
6 lasagna noodles, uncooked

Directions: Brown meat in large skillet; drain. Stir in spaghetti sauce and water. In another bowl mix ricotta, 1 cup Italian cheese, 2 Tablespoons Parmesan cheese, egg and parsley. Spoon 1 cup meat sauce into slow cooker; top with 3 lasagna noodles (broken to fit) and half of cheese mixture. Cover with 2 cups meat sauce. Top with remaining noodles (broken to fit), cheese mixture and meat sauce. Cover with lid. Cook on low 4-6 hours or until liquid is absorbed. Sprinkle with remaining cheese; let stand, covered, 10 min. or until melted.

Note: Can also use ground turkey in place of ground beef.

Nutrition Facts:
Serving size: ⅛ of lasagna Amount per recipe: 8        Calories: 499                 Total Fat: 23.1 g Saturated fat: 13.6 g           Cholesterol: 137 mg          Sodium: 851 mg           Carbohydrates: 27.4 g Fiber: 2.2 g                         Protein: 40.2 g

Baked Chicken Fajitas

Baked Chicken Fajitas:
Serves 6
Prep time: 15 mins
Cook time: 25 mins

Ingredients: 1 pound boneless, skinless chicken breasts, cut into strips
1 (15 ounce) can diced tomatoes
1 (4 ounce) can diced green chilies
1 large green bell pepper, seeded and sliced
1 medium yellow onion, sliced
2 Tablespoons vegetable oil
2 teaspoons chili powder
2 teaspoons cumin
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon salt
12 flour tortillas, warmed to serve

Green salad (opt. side) Dressing (opt. side)

Directions: Preheat the oven to 400 degrees. Grease a 9x13” baking dish. Mix together chicken, tomatoes, chilies, peppers, and onions in the dish. In a small bowl combine the oil and spices. Drizzle the spice mixture over the chicken and toss to coat. Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender. Serve with warmed tortillas.

Optional side dish: green salad with dressing.
Note: If you are trying to cut carbs and calories, serve chicken and vegetables over a salad or bed of spinach instead of in a tortilla.

Nutrition Facts: Serving size: ⅙ of dish, 2 tortillas Amount per recipe: 6 Calories: 383 Total Fat: 13.1 g Saturated Fat: 2.9 g Cholesterol: 67 mg Sodium: 215 mg Carbohydrates: 41.6 g Fiber: 10.4 g Protein: 27.9 g 

Breakfast Is Your New Bestie!

Do you like feeling energized? Do you enjoy crushing all you daily to-do’s? Do you loooove food? Well my friend, if you answered yes to anyone of these questions, breakfast is your new bestie!

Taking a few extra minutes to fuel your go-getter morning can make all the difference in crushing your daily to-do list.

If you’re wanting to start the journey to a more energized and healthier you, we have your back! Here are a few tips and tricks to help you better understand why breakfast is absolutely THE most important meal of the day. Oh! And, we even threw in some quick, on-the-go breakfast ideas so you won’t have to go through the morning with a talking tummy.

How does breakfast benefit me?

Breakfast, especially one packed with protein, can provide sustained energy, help control your hunger, and build lean muscle.

The quick doughnut grab, won’t do.

Instead, try to fit in a nutritious mix of carbohydrates, protein, healthy fats, and fiber. These essentials give you an instant energy boost and keep you feeling full to power through your daily activities.

Don’t forget the fiber!

Get this…the more sugar in your food, the faster your body digests it. So, eating a sugary breakfast means you’ll wind up feeling even hungrier! On the other hand, the more fiber you eat, the fuller you’ll be. Try to enjoy at least five grams of fiber with the first meal of your day.

Eat right away.

Eat breakfast within one hour of waking up. The more breakfast blurs into lunchtime, the less likely it is to give you energy for the day.

Don’t have the time?

Breakfast doesn’t have to be a drawn-out event. Try these on-the-go breakfast meals:

Oatmeal with fruit

 Hard Boiled Eggs

 Greek Yogurt With Fruit

 Plexus 96 Protein Shake

No matter what savory or sweet dish you opt for, eating the most important meal of the day has the potential to greatly improve your mental and physical health. Now we say that’s worthy of a toast with your Pink Drink.