Fresh Salsa / Pico De Gallo

3 ripe tomatoes chopped
1/2 white or red onion chopped
1 clove garlic minced
1 bunch cilantro chopped
1/2 lime juiced
1/2 tsp cumin
1/2 Jalepeno minced
1/2 avocado chopped

Add all ingredients to bowl
Mix
Use as topping for tacos or eat with tortilla chips!


(Optional)
Blend or puree if you don't like the chunky texture.

Sausage Tuscan soup (Zuppa Toscana)

This is my lower calorie, low fat, low sodium version of Olive Garden's "Zuppa Toscana"

1/2 lb Spicy Italian sausage
1 large russet potato cubed
1/2 onion chopped
2 cloves garlic chopped
3 cups low sodium, fat free, low calorie chicken broth ( I use Trader Joes)
2 cups of Kale
1 teaspoon red pepper
1tbsp olive oil
salt & pepper to taste

Optional
Chopped Bacon or pancetta (you can use turkey or regular)
1 tbsp cream or half and half

Heat bacon drain set aside
Crumble Italian sausage in pot, cook until brown, set aside.
Heat olive oil.
Sauté onion, red pepper, and garlic for about 2 minutes or until onion is translucent, stir.
Add chicken broth, bring to boil.
Add potatoes, stir, simmer for about 10 minutes or until the potatoes are tender.
Add kale and cooked sausage to the pot, stir, simmer for 3 more minutes.

(Optional)
Add cream or half and half, stir, and turn off the heat.
Top with bacon.

Serve immediately!

Bacon Wrapped stuffed Jalepenos

Ingredients

• 5 Jalepeno's
• 8 oz light cream cheese (Room temperature)
• 10 pieces of bacon (You can turkey bacon for less calories)
• Salt & pepper

Optional

• 1 clove minced garlic
• 1/4 cup of low fat shredded cheese
• Lil Smokies (You can use the turkey ones for less calories)

Directions

• Preheat the oven to 400 degrees
• Cut  the jalapeños in half and scoop out vein and seeds
• In a bowl mix the room temperature cream cheese, shredded cheese, salt, pepper, and minced garlic.
• Spoon the cheese mixture into the jalepeno
• Press the lil smokies onto the cheese mixture and wrap the jalepenos with the bacon 
• Bake for about 20 minutes or until the bacon is crispy 
• Let it cool for  about 5 minutes so you don't burn your tongue.

Hjelmstrom Protein Shake

Ingredients

• Blender
• 1 cup crushed ice
• 2 cups low fat/ fat free chocolate milk
• 1 tbsp. cinnamon
• 1 tbsp. natural/ light peanut butter or almond butter
• 1 banana

Optional

• 1/4 cup Spinach
• Protein powder
• chocolate chips

Directions
Blend all ingredients.

Comments
My husband loves this drink his grandmother has made it for him for years. She uses the chocolate Atkins shake instead of chocolate milk.
It is great for breakfast or after a workout!

(1-2 servings)

Light Huevos Rancheros

Ingredients

• 4 eggs
• 1/2 cup of Trader Joes tofu chorizo
• 4 small Tortillas
• 1/4 chopped onion
• 1 clove minced garlic

Optional Toppings

• Salsa/ Pico de gallo
• Avocado
• Sour cream (Light)
• 1/4 minced jalapeno
• Shredded cheese (I use low fat)

Directions
Heat 1 tbsp. oil in a medium sauté pan over medium heat.
Sauté onion, garlic, jalapeno to oil for 2 minutes & stir.
Add the chorizo to the pan stir.
Crack eggs in a bowl and make sure there is no shells.
Add salt & pepper and drop the eggs one by one to the pan on top of the chorizo.
Cook for 1 minute then cover and let cook on low for 2 minutes or until the yolk is cooked to your preference.
While the egg is cooking wrap tortillas in a lightly damp paper towel and microwave for 20 seconds.
When the eggs are done turn the heat off.
Place the warm tortillas on a plate.
Place one egg with chorizo mixture on top of each tortilla.
Add preferred toppings.

Lean Taco Salad

Ingredients

• 1 lb ground turkey
• 1 packet Taco seasoning  (I prefer the hot one)
• 1/4 onion chopped
• 1/4 jalepeno minced
• 1/2 lime
• 1/2 cup corn
• 1 cup shredded lettuce per serving

Optional Toppings

• sour cream 
• shredded cheese
• cilantro
• tortilla chips
• sliced olives
• Pico De Gallo

Heat 1 tbs oil in a large sauce pan. 

Sauté jalepeno and onion for 2 minutes

Add turkey and taco seasoning and use the spatula to mix and break up the turkey.

Heat the turkey for about 5 min on Medium heat.

Add 2 tbs water and lime then cover and simmer on low for 5 minutes.

In a bowl add shredded lettuce, corn, turkey, and your preferred toppings

Serve immediately!

Healthy Avofredo pasta

• 1/4 of a pound of preferred pasta noodles or zucchini noodles
• 1 avocado
• 3 cloves of garlic
• 1/4 cup lemon juice 
• 2 tbsp olive oil
• 1/4 cup parmesan
• 1 tsp salt 
• 1 diced tomato (optional)
• 1/4 cup diced red onion (optional)

Boil pasta noodles as directed on package about 5-10 min.

While pasta is boiling, blend olive oil, lemon juice, and garlic in food processor or blender. 

Add Avocado and salt and blend until it reaches a creamy texture.

Drain pasta.

Add avocado mixture and parmesan to pasta, mix well.

Garnish with tomato and onion. (optional)

Delicious Alfredo taste without Alfredo calories!