Recipes


See below for recipe categories:

Breakfast | Chicken | Apps & Sides | Meat Entrees | Salads | Seafood | Smoothie | Soups | Vegetarian 

Chicken and Veggie Detox Soup

Ingredients

2 tablespoons avocado oil 
2 ribs celery thinly sliced
2 carrots thinly sliced
1 red bell pepper diced
1 cloves garlic minced
6 cups chicken stock 
1 zucchini quartered and sliced
2 cups cauliflower florets from about 1/2 of a cauliflower
2 boneless skinless chicken breasts
salt to taste
pepper to taste
2 packed cups chopped fresh spinach or one package frozen
Directions
In a large pot, sauté the celery, carrots, and bell pepper in avocado oil over medium-high heat until tender and starting to brown.

Add the minced garlic and sauté.

Add chicken broth zucchini, cauliflower, and diced tomatoes. Bring to a boil.

Add the two chicken breasts, season the soup with salt and pepper, cover, and simmer on low for 25 minutes.

Remove the chicken breasts, shred and put back in pot. Add the spinach and enjoy!
Nutritional Information Per Serving (makes 12):
Per one serving:
Calories: 293 Fat: 11g  Carbs: 7g Protein: 42g 

Roasted Cauliflower Chips

Ingredients

Two Hedges Cauliflower 
2 tsp garlic powder
1/4 cup  hot sauce 
2 tsp olive oil 
Fresh cilantro to garnish
Directions
Cut cauliflower off of hedges into bite size pieces and place into large bowl. Drizzle olive oil, hot sauce and garlic powder and toss. 

Bake in oven for 12 mins on 375, until crispy. Remove and garnish with fresh cilantro.
Nutritional Information Per Serving: 1 cup of chips
Calories:98  Protein: 3g  Carbs: 8g Fat: 2g 

Pumpkin Protein Energy Bites

Ingredients 

1 cup pumpkin puree
1.2 cup almond butter
2 tsp cinnamon  
1 tsp nutmeg 
1 cup quinoa flakes 
1/4 cup rolled oats
1.5 scoop vanilla protein powder (I used About Time Protein Powder) 

Directions

In a blender mix together pumpkin puree, almond butter, cinnamon, nutmeg and protein powder.
Mix for three minutes, then slowly add quinoa and rolled oats. 

Roll dough material into individual bite size balls. Place die size balls on cookie sheet with parchment paper. 

Place in refrigerator for 30 mins. Enjoy then or freeze and save for weeks! 

Nutritional Information Per Serving: One Protein Ball

Calories: 135 Carbs: 20g Fat: 2g Protein: 10g

One Pan Chicken and Squash Recipe

Ingredients

4 skinless 6oz, boneless chicken breasts
1.2 tsp salt
1/2 tsp pepper
1/2 TSP avocado oil
1 bag 16oz frozen butternut squash 
1/4 cup sliced almonds  

Directions

Preheat oven to 350 degrees F. 

Place chicken breast and frozen squash on sheet pan. Drizzle avocado oil and add salt and pepper 

Place in oven and bake for 15 minutes

Remove from oven and add sliced almonds on top 
Nutritional Information Per Serving
Calories: 239 Protein:19g Carbs: 14g Fat: 11g

Energy Bars

Ingredients

1 cup bran flakes cereal
1/4 cup wheat bran
1/4 cup wheat germ
1 1/2 teaspoons grated orange peel
1/4 cup orange juice
1 cup mixed dried fruit, chopped
1 egg, beaten
1/4 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup honey
1/3 cup non‐fat dry milk powder
3/4 cup whole wheat flour
3/4 cup all‐purpose flour
1/4 teaspoon baking soda
Directions

Preheat oven to 350° F. Lightly grease a 13 x 9 x 2‐inch pan.

In medium bowl, combine cereal, bran, wheat germ, orange peel, orange juice, dried fruit, egg, oil, applesauce, honey, and dry milk powder; blend well. Let sit 5 minutes.

In large bowl, stir together whole wheat flour, all‐purpose flour and soda. Stir in the first mixture and mix until all ingredients are combined.

Spread batter evenly in pan. Bake 15 to 17 minutes or until golden. Cool and enjoy!

Nutritional Information Per Serving

Calories: 133 Protein: 3g Carbs: 24g Fat:3g

Labor Day Strawberry Nice Cream

Ingredients
One frozen banana 
1 cup frozen strawberries
1/4 tsp vanilla extract 
Get creative and add cocoa nibs or cinnamon for extra flavor! 

 Directions

Add fruit to blender and pulse for 2 minutes. 
Add vanilla extract and any extra chosen flavor such as cinnamon. 
Pulse for five additional minutes. 
Freeze for at least two hours before serving and enjoy!

Nutritional Information Per One Cup Serving

Calories: 98 Fat: 0g Carbs: 13g Protein: 1g

Turkey Ball Bites

Ingredients
1 lb of ground turkey
1 avocado
1 diced red onion
1 tsp of cumin
Salt and pepper to taste

Directions
Mix ingredients all together and roll into 10 balls.
Cook on skillet till done and enjoy!

Paleo Ground Turkey Hash

Makes 3 servings

Ingredients 

2 tbsp, Olive Oil
1 oz, Red Onion- Diced
2 clove, Garlic
1 lb, Ground Turkey
1/2 tsp, Dried Cilantro
1/4 tsp (1.8 g), Spices, oregano, dried
1/4 tsp, Red Pepper Flake
1/5 cup, Sautéed Kale 
2 cup, Yellow Onion, Diced
1 tbsp (2 g), Diced Green Peppers
1 tbsp, Parsley, fresh
3 large, Egg
Directions

 Start by heating a skillet with 1 tbsp olive oil on high heat. 

Sauté the red and yellow onion, with the green peppers for 2-4 minutes, until brown.

Add the turkey and sauté with red pepper flakes, oregano, and garlic for 6-8 minutes.

In a separate pan heat the remainder 1 tbsp of olive oil and fry 3 eggs in the skillet.

Serve the turkey hash, add fried egg and parsley atop each serving.

Enjoy!

Nutritional Information Per Serving

Serving Size ( per 1 serving): Calories: 340  Fat: 20g  Carbs: 12g Protein: 29g 

4 Ingredient Protein Pancakes

Ingredients 

2 large Eggs
1 tsp, Baking powder
5 Tbsp(s), Almond Milk - Vanilla - Unsweetened
1  scoop About Time Vanilla Protein Powder
Optional Berries and Almond Butter Topping
Directions

 In a large bowl mix together eggs, almond milk baking powder and protein powder. Pour batter onto pan and let cook for 4 minutes on each side (until bubbles appear). Enjoy!  

Nutritional Information Per Serving

Serving Size (2 pancakes): Calories: 117  Fat: 4g  Carbs: 1g Protein: 12g 

Egg White Bites

Serves 6

Ingredients 

2 1/2 cups egg whites
1 cup chopped fresh spinach
1/2 cup quartered cherry tomatoes
1/2 cup diced mushrooms
1 Tablespoon chopped fresh chives

Directions

Preheat the oven to 350°F. Grease a muffin pan with cooking spray.

In a large bowl, whisk together the egg whites, spinach, tomatoes, mushrooms, chives, 1/2 teaspoon salt and 1/4 teaspoon pepper. Divide the mixture evenly among the 12 muffin pan cups.

Bake the muffins for 20 to 25 minutes, or until the egg whites are fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan before using a knife to loosen the muffins from the cups.

Nutritional Information Per Serving 

Calories: 58  Protein: 12g  Carbs: 2g  Fat: 0g

 

Simple Roasted Chicken & Veggies

Serves 13

Ingredients

1 whole chicken
1/4 cup extra virgin olive oil
2 lemons
7 sprigs of fresh rosemary
salt and pepper to taste
1 onion
6 carrots
1 bunch of asparagus
1 large sweet potato
Directions
Preheat oven to 425 degrees. Cut onion, carrots, asparagus and sweet potato into chunks and place in bottom of roasting pan. Mix the vegetables with about 1/2 tbsp of the oil and toss with salt and pepper. Place sprigs of fresh rosemary on top of the vegetables.
 
Cut lemons into quarters and set aside.
 
Remove chicken giblets and rinse chicken while removing excess fat and pin feathers. Place chicken on oven roasting rack over vegetables and lightly brush the outside of the chicken with the olive oil. Salt and pepper the inside and outside of the chicken. Stuff the lemons into chicken cavity.
 
Place entire roasting pan in the oven and bake for 75-90 minutes or until internal temperature of the chicken reaches at least 165-degrees F.
 
When chicken is complete, cover entire pan with aluminum foil for 15-20 minutes.
 
Transfer chicken and vegetables to separate platter.  Enjoy!

Nutrition Information Per Serving
Calories: 441  Protein: 33g  Carbs: 6g  Fat: 31g

Sun Protection Salad

Serves 4

Ingredients 

4, 3 ounce grilled salmon fillets

2 cups asparagus, cut into 1-inch pieces

2 cups baby spinach

1 1/2 cups sliced strawberries

1 medium red onion, diced

2 tablespoon lemon juice

1 tablespoon extra virgin olive oil

salt and pepper to taste

balsamic vinegar, for drizzling

Directions

For asparagus: Bring a lightly salted pot of water to boil over medium heat. Prepare a bowl of iced water and have ready to the side. Add the cut asparagus to water and boil for 2-3 minutes. Immediately drain the asparagus and add to the ice water to stop cooking.
For salad: Combine asparagus, spinach, strawberries, red onion, and slivered almonds in a large bowl. In a small bowl, whisk together the lemon juice, olive oil, salt and pepper. Pour dressing over salad and toss lightly to coat. Divide salad into 4 bowls and top each with salmon filet. Drizzle with balsamic vinegar and a squeeze of lemon, if desired. 
Serve with a large glass of iced green tea for an extra boost of sun protection. 
Nutritional Information
Calories: 317 Protein: 21g Carbs: 14g 

Summer Gazpacho

Serves 4

Ingredients

1 28 ounce can of low sodium crushed tomatoes

24 ounces low sodium chicken or vegetable broth

3 tablespoons fresh lemon juice

Hot sauce, to taste

1 tablespoon extra-virgin olive oil

1 medium fresh tomato, chopped

1/2 cup chopped orange bell pepper

1/2 cup chopped yellow bell pepper

1/4 cup diced red onion

1 1/2 cups diced English cucumber

1/4 cup chopped fresh basil

Salt and freshly ground black pepper, to taste

Fresh chopped parsley, for garnish (optional) 

Directions

Combine crushed tomatoes, broth, lemon juice, hot sauce, and olive oil in a large bowl. Stir in the tomato, bell peppers, red onion, and cucumber. Add the basil, salt, and pepper. Cover and refrigerate 2 to 3 hours to blend flavors. Stir before serving. Top with fresh chopped parsley. 
Serve as a perfect cold coup for hot summer days.

 

Nutritional Information

Calorie: 160 Protein: 8g Carbs: 28g Fat: 4g

Cinnamon Pear Mahi Mahi

Serves 4

Ingredients

Grilled Asian Pear Salsa

2 Asian pears, cored and sliced

4 red onion slices, 1/2-in thick

1 tablespoon fresh lime juice

2 teaspoon rice vinegar

1 teaspoon minced lemon zest

1 lb Mahi, cut into 4 equal fillets

Cinnamon Soy Glaze

1/2 cup water

1 tablespoon low-sodium tamari sauce

1/2 cinnamon stick

2 teaspoon cane sugar or honey

1 teaspoon rice vinegar

Directions

Preheat grill pan. Grill pears and onions 2 to 3 minutes, or until grill marks appear. Cool and dice. In a small bowl, toss grilled pears, onions and remaining ingredients for salsa. Set aside.

In a small sauce pan, combine all ingredients for glaze. Bring to a simmer and cook until mixture is reduced by 3/4 and slightly thickened.

Preheat grill or broiler. Brush each mahi fillet with a 1/2 teaspoon glaze and spray each fillet with canola oil spray. Broil or grill fish until cooked through.

Drizzle 1/2 teaspoon glaze over each mahi fillet and serve with 1/3 cup salsa. 

Serve along side brown rice and your favorite veggie and enjoy!

  

Nutritional Information 

Calories: 189 Protein: 29g Carbs: 16g Fat: 2g

Black Bean Burgers

Serves 4

Ingredients

1 can low sodium black beans, drained and rinsed

½ green pepper

½ onion

2 tablespoons cilantro

3 cloves of garlic

1 egg

1 tablespoon chili powder

1 tablespoon cumin

½ tsp. red pepper flakes

½ cup rolled oats

Salt and pepper to taste

 Directions

Mash beans with fork. In a food processor, finely chop, onions, garlic, bell pepper and cilantro. Stir vegetables into mashed beans. In a small bowl, stir together chili powder, egg, and red pepper flakes.  Stir egg mixture and rolled oats into mashed beans and mix to combine. Mold mixture into 4 patties. Cook on grill pan for about 8 minutes on each side. 

Serve with a large green salad and enjoy!

Nutritional Information 

Calories: 127  Protein: 10g  Carbs: 26g Fat: 3g

 

Flank Steak Bites with Veggies & Sweet Potatoes

Ingredients
1 large sweet potato, cubed
1 lb. flank steak, diced into 1" pieces
3 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
2 bell peppers (1 red, 1 yellow), diced into 1" pieces
1 zucchini, cubed
4 green onions, sliced
2 tablespoons liquid aminos (or low sodium soy sauce)
Salt and pepper to taste
Cilantro, chopped as garnish
Directions:

Place the diced sweet potatoes into a microwave safe bowl. Cover with a plate and microwave on high 4-6 minutes or until tender, stirring once halfway through. Stir once halfway through. 

Heat a skillet over high heat. Add 2 tablespoons oil, then add the steak in a single layer. Cook, turning every two minutes, until the pieces are browned and the center is medium, about 10 minutes. Remove the steak from the skillet using a slotted spoon and set aside onto a plate. 

Add 1 tablespoon oil to the skillet. Add the sweet potatoes cook until browned.

Make a well in the center of the pan and add the garlic. Add the bell pepper, zucchini and scallions. Stir to combine and cook for 3-4 minutes.  

Add the steak back to the pan along with the soy sauce, cook an additional 1- 2 minutes until the liquid has evaporated.

Salt and pepper to taste, top with cilantro. Enjoy!

Zaatar Spice Crispy Chickpea Salad

Ingredients
15 oz. chickpeas
1 tbsp. Zataar (a classic Indian spice)
1 bundle shredded rainbow chard
1 cup cherry tomatoes
3-4 radishes
2 tbsp. extra virgin olive oil
1 lemon
2 eggs (boiled)
Directions
Strain chickpeas and bake for 30 min on 375. Remove from the oven and toss in 1 tbsp. olive oil 1 tbsp. Zaatar. Once chickpeas are all coated,  put back in the oven for another 10 min. Chiffonade the chard, quarter slice the tomatoes and thinly slice radishes. Lightly toss the vegetables in olive oil and salt and pepper to taste. Mix all ingredients together and serve with a lemon wedge on the side and boiled eggs.

Egg Roll In a Bowl 

Serves 4

Ingredients 

2 tablespoons Extra Virgin Olive Oil, divided 
1 pound ground turkey 
1 onion, diced 
1 cup carrots, shredded
1/2 teaspoon ginger, minced 
3 cloves garlic, crushed 
1/4 cup low sodium chicken broth 
5 cups cabbage, shredded 
2 tablespoons low sodium soy sauce 
2 tsp. rice vinegar 
Salt and pepper to taste 
Green onions optional

Directions

In a large pan over medium heat drizzle 1 tablespoon oil and add ground turkey. Cook until turkey is cooked through. Add onion and other tablespoon of oil to the pan, cook for 3-4 minutes. Add shredded carrots, garlic, and ginger and cook for 2 minutes. 

Pour chicken brother in the pan and scrape the bottom of it to deglaze it. Add cabbage, soy sauce, vinegar, salt, and pepper. Stir well and cover with a lid. Reduce heat to medium-low and cook for 12-15 minutes, or until cabbage is to your desired tenderness. 

Just before serving top with green onions. Enjoy! 

Nutritional Information 

Calories: 315 Protein: 24g Carbs: 15g Fat: 18g

 

Roasted Chickpea and Cauliflower Salad

Serves 4

Ingredients

14-ounce can low sodium chickpeas, rinsed and drained

1 head of cauliflower, cut into bite-sized florets
3 tbsp extra virgin olive oil, plus 1/4 cup for dressing
1 tbsp white balsamic vinegar
1/4 cup chopped flat-leaf Italian parsley
Salt and pepper to taste
Directions
Preheat the oven to 400 F. Toss the chickpeas and cauliflower together in a large roasting pan with 3 tablespoons of olive oil and salt. Roast for about 45 minutes, stirring every 15 minutes. Whisk together the  vinegar and 1/4 cup of olive oil with salt and pepper. Add dressing to chick peas and cauliflower while they are still warm. Top with parsley. Serve immediately. 
Nutritional Information:
Calories: 237  Protein: 10g  Carbs: 30g  Fat: 11g

One Pot Chicken and Veggie Skillet

 Ingredients

2 tablespoon extra virgin olive oil
1 pound ground chicken breast
1 teaspoon clove garlic, chopped
1 onion, chopped
1 red bell pepper, chopped
1 head of broccoli, chopped
1 can no salt added crushed tomatoes
Salt and pepper to taste
Directions
In a large skillet, heat olive oil over medium-high heat. Add ground chicken, onions, and garlic. Sauté until chicken is cooked and onions are tender. Add bell peppers, broccoli and tomatoes. Cover the skillet and cook until they are tender. Season with salt and pepper to taste. Enjoy as is or serve over brown rice or quinoa.
Nutrition Information:

 Calories: 277  Protein: 32g  Carbs: 23g Fat: 9g

 

Peanut Butter & Jelly Smoothie

 Ingredients:

1/2 banana, frozen
1/4 cup strawberries, frozen
1 tablespoon PB2 powder
1 tablespoon almond butter
1 cup unsweetened almond milk
1 scoop vanilla whey protein powder

Directions

Blend all ingredients together and enjoy!

Nutritional Information

 Calories: 318  Protein: 33g  Carbs: 21g Fat: 12g

 

Cauliflower 'Fried' Rice

Serves 4

Ingredients
 1 Tbsp olive oil
1/2 Small onion, diced
2 Cloves garlic, minced
1/2 Cup shredded carrots
1/4 Cup peas
1 medium head cauliflower
1 Large Egg and 2 Egg Whites
2-3 Tablespoon low-sodium soy sauce
4 Tablespoons scallions, chopped
Salt and pepper to taste
Add 1 pack clean protein - shrimp, chicken, flank steak
Directions
To great the cauliflower, place florets into the bowl of a food processor and pulse 20-25 times. The cauliflower will have a rice-like consistency. Set aside and keep warm. Add the olive oil to a large pan and saute the onion and garlic on medium heat until the onion is soft and translucent and garlic is fragrant. Add the peas and carrots and continue cooking on medium heat for 2 minutes. Add the soy sauce, raise the heat to high and add the cauliflower. Saute for 2 minutes until the cauliflower is heated through. Mix together the egg and egg whites. Make a well in the center of the pan and pour egg mixture. Whisk until the eggs scramble and distribute throughout the mixture. Season with salt and pepper, top with the scallions. Top with your favorite clean protein from Betsy's Pantry and serve hot. 

Nutritional Information (not including clean protein)

Calories: 120  Fat: 3 g  Carbs: 14 
  

One Pan Lemon Garlic Salmon

Serves 4

Ingredients
1 1/2-pound salmon fillet (cut into 4 fillets)
1 large bunch asparagus, trimmed
1 tablespoon olive oil
2 cloves minced garlic
1/2 lemon, juice and zest
Pepper and salt-free seasonings to taste
Directions
Heat a tablespoon of olive oil in a large pan. When the pan is sizzling hot, add the salmon and asparagus, season with pepper and other salt-free seasonings to taste, and cook for 3-4 minutes on one side.

 Flip and cook for 3-4 minutes on the other side. Add the garlic and lemon zest. Cook the garlic for 1-2 minutes or until fragrant and turning brown. Turn off the heat and squeeze half a lemon into the dish.

Nutritional Information

Calories: 307  Fat: 18 g  Carbs: 5

Blueberry-Kale Protein Smoothie

Ingredients
1 banana
1 cup baby kale
1 cup fresh or frozen blueberries
2 tablespoons old fashioned rolled oats
1 scoop unflavored or vanilla protein powder
1 cup plain yogurt (use greek yogurt if not using protein powder)
1 tablespoon chia seeds (Don't like chia seeds?  Just omit and deduct the calories)
Directions
Combine all ingredients and 1/2 cup ice in blender until smooth.  If using fresh blueberries, toss in an extra cube or two for the extra frozen consistency. Pour into your favorite glass and serve right away.  
Nutritional Information
Calories: 290  Protein: about 20g, depending on type of protein powder used

Sweet Potato Bruschetta

Ingredients
1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
2 medium sweet potatoes
1 teaspoon paprika
1 tablespoon coconut oil, melted
5 small tomatoes, chopped
1 small red onion, diced
2 sprigs fresh basil
1 teaspoon cayenne pepper
1 teaspoon balsamic vinegar, plus extra for topping
salt and pepper to taste
Directions

Preheat oven to 350 degrees. Wash sweet potatoes and cut into 1 inch disks.  Coat with coconut oil, cayenne pepper and paprika.  Place sweet potatoes in single layer on baking sheet and bake for 20 minutes, turning after 10.  Combine red onion and tomato in a bowl, seasoning with balsamic vinegar, salt and pepper.  Mix in chopped protein of your choice.  Add a small amount of the mixture to each sweet potato round. Top with the fresh basil and drizzle with a small amount of balsamic vinegar.

Nutritional Information
Calories: 90  Protein: 2g Carb: 16g

Berry Quinoa Salad

Ingredients
1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
1 cup cooked quinoa (1/2 cup uncooked)
1 cup fresh blueberries
1/2 cup slivered almonds
8 ounces fresh strawberries, hulled and diced
Citrus Dressing:
1/4 cup olive oil
2 tablespoons rice vinegar
3 tablespoons orange juice
3 tablespoons lime juice
2 teaspoons dijon mustard
1 tablespoon honey
Directions

Cook quinoa according to package direction and transfer to a large mixing bowl. Add slivered almonds, blueberries and diced strawberries; set bowl aside.  To a small bowl or a blender, add oil, vinegar, orange and lime juice, honey, and mustard. Blend or whisk until well combined. Pour over quinoa mixture and toss.  For best results, cover bowl with plastic wrap and chill for least 30 minutes before serving. For additional flavor, top with fresh mint leaves. Serves 4. 

Nutritional Information
Calories: 239   Protein: 3g   Carb: 25g

Healthy Turkey Chili

Ingredients
2 lbs ground turkey, preferably 99% fat-free
1 Tbsp olive oil
1 yellow onion, chopped
4-5 cloves garlic, minced
½ tsp. hot sauce
3 Tbsp tomato paste
1 (28 oz) can no-salt added crushed tomatoes
1 (15 oz) can no-salt added petite diced tomatoes
1 (15 oz) can kidney beans, drained and rinsed
1 red bell pepper, chopped
1 green bell pepper, chopped
2 jalapenos, chopped
1 packet Stevia
3 Tbsp chili powder
2 tsp. oregano
⅛ tsp. cayenne pepper
1½ tsp. salt
Pepper to taste
Directions
Drizzle olive oil in a large pot and saute onion and garlic 2-3 minutes, until fragrant.  Add ground turkey and cook until brown, drain if necessary. Add the remaining ingredients and simmer on medium/low heat for at least one hour. Makes 8 servings. 
Nutritional Information
Calories: 262  Protein: 24g  Carbs: 26g

Pumpkin Pie Protein Smoothie

Ingredients
1/2 cup pure pumpkin (not pie filling)
1/4 cup oats
1 small banana
1 cup skim or almond milk
1 scoop vanilla protein powder
2 tablespoons flax seed meal
1 teaspoon cinnamon
½ tablespoon vanilla
½ teaspoon nutmeg
½ teaspoon ground ginger
¼ teaspoon ground cloves
pinch salt
ice
Directions
Blend all ingredients except ice 30-45 seconds until smooth.  Add ice and puree until you reach desired consistency.  If mixture is too thick, add water slowly until desired consistency is reached. Makes 2 servings.
Nutritional Information
Calories: 235  Protein: 14g  Carbs: 34g

Easy Lentil Soup

Ingredients
1 pound lentils- uncooked, rinsed and drained
2 Tbsp olive oil
2 medium diced onions 
1 cup diced zucchini
1 cup chopped celery
2 cups diced carrots 
1 cup chopped spinach
4 cloves minced garlic
2 14-ounce cans diced tomatoes
4 quarts chicken or vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
salt and pepper to taste
Directions
Heat olive oil over medium heat in a large pot. Add the onions, carrots and celery and cook until the onions begin to soften. Add the garlic, stirring 30 seconds to 1 minute, until fragrant. Add the diced tomatoes and cook for two minutes. Turn heat to high and immediately add broth, zucchini, oregano, thyme and lentils.  Bring the pot to a boil, stir and reduce to a simmer. Simmer for 1 to 2 hours or until the lentils and vegetables are tender. Add the spinach and cook for an additional 15 to 20 minutes. Season with salt and pepper to taste. Serves 12. 
Nutritional Information
Calories: 220  Protein: 11g  Carbs: 32g

Shrimp and Avocado Salad

Ingredients
1 pack grilled shrimp from Betsy's Pantry
1 ripe avocado, peeled and chopped into 1/2″ chunks
1 head romaine lettuce
1 medium tomato, chopped
3 green onions, finely chopped
1 large orange or yellow pepper, chopped
1 jalapeño pepper, seeded and finely chopped
3 cloves of garlic, finely chopped
Juice of 1 lime
Olive oil, for drizzling
Fresh cilantro leaves, chopped, to taste
Salt and pepper to taste
Directions
Put all vegetables and shrimp in large bowl over lettuce. Drizzle lime juice and olive oil on top, sprinkle with cilantro and salt and pepper to taste.  Serves 4. 
Nutritional Information
Calories: 220  Protein: 11g  Carbs: 32g

Chicken and Rainbow Veggies

Ingredients
1 pack of chicken from Betsy's Pantry
2 cups bell pepper, chopped (red, yellow, green, or a mixture)
1 onion, chopped
1 yellow squash and/or zucchini, chopped
1 1/2 cup broccoli florets
1 cup grape tomatoes
3-4 tablespoons olive oil
2 teaspoons italian seasoning
salt and pepper to taste
Directions
Preheat oven to 500 degrees (this allows for a fast cooking time).  Cube the raw chicken and chop the veggies into large pieces. Place the chicken and veggies onto a sheet pan lined with foil. Add the olive oil, Italian seasoning, salt and pepper to the mixture and toss. Bake for 15 minutes or until the veggies are charred and chicken is cooked.  Serves 4. 
Nutritional Information
Calories: 240  Protein: 20g  Carbs: 7g